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Old 02-03-2013, 11:51 PM   #101
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Originally Posted by begota View Post
Back in the gym after a slight delay. I wrecked my back on a deadlifts. My belt was too loose and too high up. I was losing my grip and I tweaked a bit to get a better hold on the bar, but I felt my lower back pop, and I knew it was over. I just grabbed my things and left.

Being injured for 3 weeks really puts me behind on my goals. I have to start at much lower weights and ease back in now. My body weight hasn't moved in the direction I wanted it to either, but no wonder, I hadn't changed much in my diet. This week I have taken it serious and I bought everything I need to make sure I have healthy food around. Thinking about revising my goals. Instead of adding any weight to my lifts, I will focus on maintaining my strength while I focus on weight loss.

My gym took away one of the two bench press weight benches, and replaced it with two pulley machines. Now it is going to be difficult to get anytime there, and I don't want to monopolize it either, so I feel uncomfortable..looks like I will switch gyms soon.

Because I am easing back in to my lifts I'm not going to post any numbers yet. I am just happy to be back finding my groove. Left without doing my upright rows, but I was pretty beat.
This lower back injury is spreading like an epidemic on MAB. Be careful and go slow, form form from. I am thinking of slowing myself down and concentrate more on form. Nothing depresses me more than an injury.
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Old 02-11-2013, 03:51 AM   #102
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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.
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Old 02-12-2013, 12:10 AM   #103
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Congrats on the weight loss. Keep taking them deads slow. no need to rush.
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Old 02-12-2013, 12:42 AM   #104
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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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Old 03-10-2013, 02:22 PM   #105
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After a long hiatus, I finally got back in the gym today. I knew my numbers would be dissapointing, and I was right, but I can blame no one but myself.

After warm up sets my working sets were as follows:

Squats-
5 reps @ 225
5 reps @ 225
3 reps @ 225

Thought I was going strong until I hit the 5th rep in the first set. Almost didn't make the 5th rep on the second set, so when I felt weak on the last rep, I just called it quits.

Bench Press
4 reps @ 135
4 reps @ 135
3 reps @ 135

I am very dissapointed with how I did on the bench. I could normally do 135 all day long, but after such a large amount of time off, i guess I should be happy that I got that little bit out. I also couldn't get my form right, nothing felt like it use too.

Dumbell Rows
8 reps @ 50
7 reps @ 50

My right side felt so weak today. I sort of tweaked it while squatting (no clue as to how, or what).

Upright Rows
8 reps @ 65
5 reps @ 65

Surprised today I didn't hit the rep ceileing for both sets. After the first I thought for sure I would get the second.

Close Grip Bench
8 reps @ 60
8 reps @ 60

This was way to light, but there is no need to kill/injure myself today. I am sure I will be plenty sore tomorrow.

After thinking about this for the entire time I haven't been in the gym. I think I might switch my routine up. I need a routine that is much shorter, than what I am doing now. I have been wanting to try the 5-3-1. I think I might do the "i ain't doing shit" routine. This will get me in the gym 4 days a week, which is more of what I want. and only in there for half the time I am in there now.
This goes against my "I love assistance work" nonsense, but I miss the low weight volume of the 3x3 and concentrating on my lifts, while still allowing me to chase after rep/weight pr's.
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Old 03-11-2013, 04:41 PM   #106
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Solid squat numbers hombre.
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Old 03-11-2013, 05:27 PM   #107
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Keep it simple Begota,your doing good!
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Old 03-13-2013, 12:14 AM   #108
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Solid squat numbers hombre.
Thanks Btb. I wish I had done more on my final set, but I will just have to get back at it..

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Keep it simple Begota,your doing good!
Thanks ED... Just glad to be back, I really miss that sore feeling I get in my legs when trying to stand up, after a good session in the gym.
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Old 10-22-2013, 06:35 AM   #109
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Back in the gym... New gym, lil man is 3 months old and I now have time and energy to get back in shape.

While I was gone I packed on some serious sympathy weight. I register at an 1/8th of a ton and I need to clean up my diet. First session was light. I didn't lift anything over a hundo. I have a meeting with some trainers next Thursday, so I won't be on my fave routine, but I guarantee I will learn some new stuff. Excited to be back in the gym, and back on here. The comradery is always outstanding.
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Old 10-22-2013, 09:49 AM   #110
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Welcome back. Glad the family is healthy and happy.
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