Monday, November 09, 2009

Back to the Gym

Back in the gym after a nice trip to's today's workout:

1A) Vertical Jumps
1B) Shrugs

2A) Squats
2B) DB Incline Presses

3A) Rope Seated Rows
3B) Planks

4) Chinups

I was pretty crushed by the end.

In the morning I went to my chiropractor for ART on a bunch of bodyparts and an upper back adjustment. My chiro, Dr. Michael Sommers of Evolve Chiropractic, is one smart dude. He puts me back together after I beat myself up in the gym, or after sports, or after any of my other random accidents.

This weekend he went to a shoulder therapy seminar and came back with a bunch of recommendations for my of which was the incorporation of the rope rows into my program - using a rope allows for a greater and better range of motion in a seated row than using a fixed V-grip handle. Definitely something worth adding to your program.

That exercise made my upper back work really hard even though I used 50% of my regular seated row weight.

I'll be trying out more of his recommendations and passing them on to you soon.

I also had a really great workout because I had a lot of rest on the weekend...I didn't train, and only did a few 30 minute walks around Atlanta. In fact, on Saturday I did something very uncharacteristic of me.

I was getting sick of being in the seminar I was attending, so I went back to my hotel room and watched 7 straight hours of TV, including:

- College Football
- The Breeders Cup (caught a once in a lifetime race - I bet they make a ton of movies about the winning horse)
- Then I rented Inglourious Basterds (slow start, awesome ending)
- Then I watch Strikeforce (the Fedor-Rogers fight - probably the most exciting MMA fight I've ever watched)

On Sunday, I got lucky and caught an early flight home.

And now I'm back on track with workouts.

Stay strong,

Craig Ballantyne


Justin said...

You should check out more of Fedor's fights, he's incredible. The epitome of mental toughness.

Anonymous said...

Craig - Question about push-ups: why do I hardly ever "feel" it the next day in my pecs like I do with DB presses (i.e., some soreness)? Even when I go to failure, do declines, etc? Is it just too hard to take the arms out of push-ups? I just don't feel like I'm getting a decent chest workout.
Thanks for the shoulder tips.