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Old 12-11-2012, 07:42 PM   #1318
Luke Seubert
Member Luke Seubert is offline
 
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Join Date: Jun 2011
Location: Lusby  MD
Posts: 1,559
Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Squats + Upper Body Routine E

Date: December 11, 2012

Conditions
  • Indoors
Comments
This was my first strength training workout in quite a while. With my back feeling much better, I reintroduced squats albeit at reduced weights and sets. I did kick up the reps to 8 instead of 5 though. My back felt fine throughout, though I could sense weakness. I made sure I had a good Valsalva maneuver and kept my lumber spine in a tight, neutral alignment. All went well, and while the weight was light, it was a good way to get back into the swing of things.

The rest of the workout was Upper Body Routine E, and all went likewise well with these exercises. I did scale back some weights/reps here and there from my previous work, but I should be able to ramp all of that back up fairly quickly.

Warmup
  • 2.0 Mile Walk
Total Workout Duration
  • 83 minutes
Barbell Low Back Squat
  • Warmup Set - 8x50
    • Rest Minutes - n/a
  • Warmup Set - 8x70
    • Rest Minutes - n/a
  • Warmup Set - 8x90
    • Rest Minutes - 4
  • Work Set - 8x110
    • Rest Minutes - 5
  • Work Set - 8x110
Single Dumbbell Incline Pullover
  • Pullover - Warmup Set - 5x7.5
    • Rest Minutes - n/a
  • Pullover - Warmup Set - 5x10
    • Rest Minutes - n/a
  • Pullover - Warmup Set - 3x12.5
    • Rest Minutes - n/a
  • Pullover - Warmup Set - 2x15
    • Rest Minutes - 3
  • Pullover - Work Set - 3x17.5
    • Rest Minutes - 3
  • Pullover - Work Set - 3x17.5
    • Rest Minutes - 3
  • Pullover - Work Set - 3x17.5
Tube Assisted Ring Dips - Blk-Blu-Ylw Tubes
  • Dip Repetitions - 5
    • Rest Minutes - 3
  • Dip Repetitions - 5
    • Rest Minutes - 4
  • Dip Repetitions - 5
Tubing Assisted Pullups - Blk-Blu-Ylw Tubes
  • Pullup Repetitions - 8
    • Rest Minutes - 4
  • Pullup Repetitions - 8
    • Rest Minutes - 5
  • Pullup Repetitions - 8
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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