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  1. #16
    RX MEMBER erabbit33's Avatar
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    Mar 2016
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    Long Island, NY
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    1/20/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
    55 Each Side x 15 reps
    80 Each Side x 15 reps
    100 Each Side x 12 reps

    Hammer Strength Standing Shrug (Machine adds 25lbs)
    115x15
    205x15
    295x15
    205x15
    115x15

    Precor Smith Bench Press (Bar Load +?lbs)
    90x12
    180x7
    200x4

    Precor Smith Incline Bench Press (Bar Load +?lbs)
    90x12
    110x10
    140x8

    Strive Lateral Raise
    70x20
    90x20
    110x15
    130x15

    Overhand Cable Crossover
    65x15
    80x15
    95x15
    110x15
    125x15

    Dumbbell Side Bend
    25x25 Each Side
    45x25 Each Side

    Abcore Crunch
    45x25
    45x25
    45x25

    Treadmill - 60 mins @ 4MPH & 0 Incline


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  2. #17
    RX MEMBER erabbit33's Avatar
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    Mar 2016
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    Long Island, NY
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    Been out of the gym for 10 days now with back pain, muscle weakness and back spasms. Going to doctor tomorrow hopefully to get an MRI and a referral to see a specialist to get to the bottom of this. Not being able to lift now for ten days is killing me.


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  3. #18
    RX MEMBER erabbit33's Avatar
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    Mar 2016
    Location
    Long Island, NY
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    Saw an orthopedic today for my back. Got the ok that structurally everything looks good, which is a relief. Was told it was a pretty severe strain of my low back. Doctor recommended I go back to the gym and work on strengthening the area and my core as a whole right away and to not go crazy. If the doc says to go to the gym, I'm going to the gym. First day back tomorrow in two weeks, I'm pumped.


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  4. #19
    RX MEMBER erabbit33's Avatar
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    Mar 2016
    Location
    Long Island, NY
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    Took another two weeks off to heal up 100%. Feeling much better. First day back in the gym was today. Decided to ease into it and focus on some basic low back and core movements. Nothing crazy here, going to start pushing it up a notch with each passing day that there is no discomfort, pain or spasms in the area.


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  5. #20
    RX MEMBER erabbit33's Avatar
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    Mar 2016
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    Long Island, NY
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    2/22/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Treadmill - 30 mins @ 4MPH & 0 Incline

    Back Extensions
    BWx10
    BWx10
    BWx10

    Super Mans
    3 x 30 secs

    Decline Crunches
    1x10
    1x10

    Seated Back Extension
    95x25
    110x25
    125x25
    140x25

    Plank
    1 x 30 seconds
    1 x 45 seconds
    1 x 60 seconds

    Crunches
    4 x 50 reps


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  6. #21
    RX MEMBER erabbit33's Avatar
    Join Date
    Mar 2016
    Location
    Long Island, NY
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    2/23/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Treadmill - 30 mins @ 4MPH & 0 Incline

    Precor Smith Machine Shrug (Bar Load +?lbs)
    90 x 12
    90 x 15
    140 x 12

    Hammer Strength Standing Shrug (Machine adds 25lbs)
    115 x 15
    205 x 15

    Close Grip Front Lat Pulldown
    100 x 15
    120 x 15
    140 x 15

    Shotgun Cable Row
    20 x 20
    30 x 20
    40 x 20

    Seated Cable Rows
    100 x 15
    120 x 15
    140 x 12

    V-Bar Pulldown
    100 x 10
    110 x 10
    120 x 10

    Lying T-Bar Row
    45 x 10
    45 x 10
    70 x 10

    Seated Back Extensions
    110x25
    125x25
    140x25
    155x25

    Plank
    2 x 45 seconds


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  7. #22
    RX MEMBER erabbit33's Avatar
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    Mar 2016
    Location
    Long Island, NY
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    Weight Update: 321.4lbs (+ 7lbs in last month)


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