Re do of Week 3 Day 1

I turned to walk out the kitchen May 11th 2012 and holy cow did I have pain!! Back went int spasm and brought me to my knees literally. After some physio treatment and lots of rest I eventually got over it but but have been very wary.

I managed a few push ups at pin 5 and few chin ups one day when I got chance and since being incredibly busy work wise today is the first workout I've done since then - scary or what!!

I was due to retest myself but it seemed pretty stupid to push to the max when i haven't done much in around 5 weeks!! So I decided to redo week 3 and see where I'm at.

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - 3-2 and failed last 

8 push ups - Pin 3 - 4-3-1 

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-3-3-3 no pause at the the and rested toes on floor between reps

8 Lunges with a twist - per leg - back felt a little tweaky

8 push ups - Pin 3 - 3-3 just-2

10 reverse crunches - being careul not to lift back off the floor as I think this is what weakened me before

Rest 2 mins

Set 3

3 chin ups - 5" from top - did one and then felt very week in the arms so when to 3" and they were pretty easy 

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - getting back into it so not be stupid. I think I'll know to what I've done without any extra cardio.