Earlier in the day and after I woke up, I spent time doing corrective stretching and I did some core work, because of my sciatica is acting up and I have been feeling sharp pain in that area. I feel lot better, since I was standing and walking for most of the day today on top of doing this. I've been having sciatica issues for off and on about 15 years now, since I do computer work and most of my work, I am seating down.
I stretched out my chest during the resting phase on the pulldowns and when I got home, I did some more stretching as well. When I stretch, it is for more than 30 seconds for any body part. When I do the corrective stretching, I do it based on my posture, since I have a forward head, protracted shoulders, and a pelvic tilt. In this case, I would stretch out the major muscles first such as the chest, upper back, quads, and hamstrings, then if I have more time, then I would stretch out my hip flexors, piriformis, calves, neck, forearms, and lower back.
I feel less stress on my muscles and joints due to the increase activity on stretching and overall mental health has improved as well, since it helps me relax and I get to focus on my breathing.
Barbell Bench Press - 2 sets - 45lbs - 12 reps, 135lbs and 225lbs - 10 reps
Speed Bench - 5 sets - 280lbs - 5 reps - 30 seconds rest between each set
Medicine Ball Throws (Chest Pass) - 5 sets - 50lbs - 5 reps - 30 seconds rest between each set
Hoist Dip Machine - 4 sets - 345lbs - 10 reps - 1 minute rest between each set
Hoist Pulldown Machine (Pronated Grip) - 4 sets - 345lbs - 8 reps - 1 minute rest between each set
Close Grip Cable Rows - 3 sets - 220lbs - 8 reps - 1 minute rest between each set
TRX Abdominal Rollouts - 3 sets - 10 reps - 30 seconds rest between each set
Triceps Cable Pushdowns (Pronated Grip) - 100lbs - 10 reps, 8 reps, and 2 sets - 6 reps - 30 seconds rest between each set
Hoist Reverse Flyes Machine - 4 sets - 130lbs - 12 reps, 10 reps, and 2 sets - 8 reps - 30 seconds rest between each set