Had a good new today. The forecast is calling for 5-8 inches of snow today so we headed in to the gym at 830. We hit the grocery store afterwards and I picked up a bag of fried chicken. It was amazing. The idea to put the bags of chicken right by the door as you walk in is great. It gets me every time.

I wanted to put a lot of focus on my upper back today.

Reverse peck deck

5 sets of 10 up to stack

Face pulls with close neutral grip

I went to the stretch machine for some low back and hip stretches.

5 sets of 12 up to stack

Wide grip face pulls over head

5 sets of 15 up to stack

Hip air planes

3 each side.


135 for 20
225 for 20
315 for 20

I went back to the stretch machine and did 4 long quad stretches

Wide grip lat pulldowns

3 sets of 12-15

Did these slow and with a big stretch

Concentration curls

45s for 3 sets of 8

Reverse Ez bar curls

75 for 3 sets of 10

Full body stretch

I spent a good 15 minutes stretching and doing mobility stuff as I put the wife through a leg workout. My low back is getting better since I have added a some hip Flexor work in.

Done. Time for beer and snow.