Fall '07 - Lower 1, Week 18

Overall Impression:

back pain has gone. but im going to be conservative. i need to stop reaching for my old max of 315x5. i need to start out on deads from scratch and work up. and i plan on doing that. this is a whole new learning experience for me and i need to take it as that. patience is something i need to adopt and its sad that my back injury has caused me to change my line of thought.

other than that i have some good news (well the above part is good news too); i have entered the realm of cardio and i did 45 minutes of crosstrainer cardio (or whatever technical term u cardio bunnies call it ) on saturday. i will be doing cardio tomorrow as well.

another new topic of interest is that i have finally started doing some heavy ab work.

Deadlifts = 2 sets x 12 reps x 155 lbs

i did my usual deadlift warm-ups and then decided to take 135. i did that for 10 reps easy as fuck. so i added 10 lbs a side and did these 2 sets in a breeze. the main reason why im not increasing the weight too much and too fast is not only because thats the reason why i got injured in the first place but more importantly because since ive injured the left of my lower back, the right is being used more so the chance of muscle imbalance is very high and i do not want to add to that. hence the low numbers and higher reps. my back has not hurt ever since i did this. everything has been fine.

Bulgarian Squats = 2 sets x 6 reps x 50 lbs

i decided to do this light. ive been doing these with 60 lbs but im still not getting my form down 100%. plus, im going to start out light because of my back injury. it hasnt hurt me at all.

Glute Ham Raises = 3 sets x 8 reps

i finally got this down correct!!! im sooooo happy with this. it was very well done. i love this exercise.

Reverse Hyperextensions = 2 sets x 8 reps x 35 lbs

done for therapeutic value. felt pretty cool.

Standing Ab Pull Downs on the Lat Machine = 3 sets x 8 reps x 60 lbs

nothing special to report.

Hammer Curls = 2 sets x 5 reps x 60 lbs

nothing special to report

Leaving Thoughts:

im very happy with today;s workout. im not going to do any more drastic jumps on deads for some time. my back feels very much better after this workout.

on a side note, here is something inspirational: Click Here

cheers and have a good weekend y'all

thanks for reading!

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