Saturday 3/31/07
Dumbbell Step-ups
Barbell Step-up
Bench Press ------------- 3x5 195 lbs
Deadlift ----------------- 1x5 135 lbs
Dips --------------------- 2x8 40 lbs
One arm dumbbell curls ---- 1x8 40 lbs
Cable Tri Extensions ------- 1x8 160
EZ Curl bar ---------------- 1x6 75 lbs
Cable Tri Extensions ------- 1x8 160
Notes:
Had some fun messing around with Step-ups. I started with dumbbells, but they got too heavy to hold. I worked my way up to 75 pounders in each hand and I alternated legs each rep, so I had to hold them for a long time. Then I went over to the Squat Rack and used the barbell across my back like Squats. I think I'll work on this Squat Rack method for future workouts.
I used a 45 plate on each side and I thought it was a good starting weight after my warmups with the dumbbells. But I was pretty unbalanced, and had to be real careful. I also found I tended to "push-off" with my lower leg a little. So I plan to use lower weight the next time and raise my toes, like Mike Robertson suggests in his T-Nation post, to isolate the legs. I also plan to experiment with doing a set with one leg, then a set with the other. I found that when I alternated legs within a set, I'm holding the bar for a long time. That may get better as I get more effecient doing these.
And most importantly, it didn't affect my back at all. So I now have something to substitute for Squats until my back is 100%. Or if I never can Squat again, this will allow me to still do a quality lower body exercise.
Eric hit the nail on the head about my Deadlifts. I did a 1x5 with one plate on each and concentrated on driving with my legs and hips. No back strain at all. I was definetly using my back as a lever. (And I was blaming my back problems on shovelling snow
) I'm going to start my progression from here, probably adding 10 pounds each time for a while until they get real challenging again.