Woke up this morning and downed a protein shake and a cup of oats. 30 mins later, I took some preworkout and it was off to the gym. I warmed up and noticed my lower back was still sore. By the time I got to the Weight room and did some air squats, I decided that back squats was out of the question so I don't re-injure my back again making the same mistake twice. I also knew doing heavy weights on power cleans wouldn't behoove me either, however clean and presses would work as a nice full body movement and wouldn't strain the core but would give it good work. First set was 115 for 12 reps. Second set was 120 for 12 reps. Third set was 125 for 10 reps. Last set was 125 for 10 reps. Now that I had the body amped up, it was time to do some biceps. First up was BB curls. I started with 90lbs for 12 reps. Second set I stayed at 90 and hit 12 reps. Third set I did 95 for 10 reps. Last set I did 95 for 9 reps. Next was db hammer curls for 4x12,12,10,9 (35,35,40,40). Last was hammer strength preacher curls for 4x12,11,10,7 (60,60,65,65). I then squeeze in some ab work. First was broomstick wish for 3x15 (70). Hanging knee raises was next for 3x15 (20). Decline crunches followed for 3x15 (30). Last was plank holds for 3x40 seconds. I then stretched before heading home and smashed a protein pancake. Now time for some much needed rest and recovery. If the weather holds, I'll be partaking in a flag football game tomorrow but it's been raining off and on the last two days so status of the game is up in the air.