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Old 02-12-2013, 12:42 AM   #104
themaster2981
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Join Date: Apr 2012
Location: India
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Quote:
Originally Posted by begota View Post
First day deadlifting since I messed up my back. Everything went well. I didn't get a chance to hit the gym last week, so I have only lifted once a week, since my injury, so far. I've been using a program I like, but I have changed some exercises. The same program I ran before (in the beginning of this log). I have changed the seated overhead press with Military press, and I'm using close grip bench instead of triceps extensions. Other than that I just changed the variations given, for the ones I haven't done. ie. barbell curl for dumbbell curl.

So today went something like this. I backed the weight wayyyy down so I can get used to lifting without incurring any injury.

Deadlift -
3 reps @ 225
3 reps @ 225
3 reps @ 225
I am glad I dropped the weight down. I had to rest a good bit to get that last rep in. I almost let it go at 2, because I was scared that I would hurt myself as I was feeling a little weak.

Military Press -
4 reps@ 95
4 reps@ 95
0 reps@ 95
Last time I did this at 115, so I thought I could easily hit the rep ceiling of 8, but I was very wrong. Only two sets of four, and I was done.

Bent Over Rows -
8 reps @ 95
8 reps @ 95
My arms were on fire and I wanted to go light, so I didn't load the bar although 95lbs. was way too light.

Incline Bench Press -
8 reps @ 95
8 reps @ 95
I just kept the bar the same since my arms were beat. I normally did incline bench first so my numbers were always much higher since I was always fresh, but I liked the way I did this today and I am glad I didn't over do it.

Barbell Curl -
8 reps @ 60
4 reps @ 60
I was pretty sure I would knock out two sets of eight, but I got considerably weaker fairly quick.

All in all a good workout. I let the Mrs. borrow my headphones so I didn't have my focus that I am used to. I also haven't had any pre w/o in a while, although I found a 5 hour energy in the fridge and slammed that before I went. My weight is going down and I believe I am at 235 +/-... I just had to get my portions under control, and actually eat healthy clean foods.
Begota, great work, slow and steady and you will win.
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