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Well, I’m going back down to 2100 calories for this week. I found out on Friday that my deadlift form was not as good as I had hoped. I tweaked my back putting 255lbs back down on the floor. I forgot to get my butt down as I got the weight to my knees and used my back too much. Ouch! It’s getting better every day but still not where it needs to be for me to continue working out. I need to take the week off from lifting, which I am bummed about. I am still doing my walks which seem to loosen things up a bit but it does not burn the calories like the weights do.
Physically I’ll be fine, it’s just a strain, but mentally I am having a hard time since now I have to deviate from my plan and my goals a little bit.
If there is a bright side to this, it is the fact that I can still work on pull up’s without any pain. I beat my record yesterday and managed 6 in a row. I could only do 3 just two weeks ago.
Hope everyone has a great week.
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1310 kcal
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Fat: 80.84g | Prot: 123.35g | Carbs: 19.61g.
Breakfast: HEB Heavy Whipping Cream, coconut oil, coffee. Lunch: Butter (Salted), Zucchini, Broccoli, Beef Steak (Lean and Fat Eaten). Dinner: Extra Virgin Olive Oil, Cooked Broccoli (from Fresh), Chicken Breast (Skin Eaten). Snacks/Other: heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Whey Protein Isolate, McCormick Ground Cinnamon, Stevia, Hodgson Mill Milled Flax Seed. more...
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2649 kcal
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Exercise:
Calisthenics (light, e.g. home exercise) - 30 minutes, Walking (exercise) - 3.5/mph - 28 minutes, Sleeping - 6 hours and 45 minutes, Resting - 5 hours and 32 minutes, Desk Work - 7 hours and 30 minutes, Driving - 2 hours and 15 minutes, Housework - 1 hour. more...
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 Comments
Yikes! My back hurt just reading this!
23 Jun 14 by member: FullaBella
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Try laying on your back on the bed and bringing your legs up. Before when i pulled my back doing deadlifts i tried to push through the pain and ended up not being able to walk for a month. If you dont stretch one of these back strains out it'll turn into long term damage. I routinely do stretches now and its getting better day by day. I hope you recover and keep it up!
23 Jun 14 by member: jtung
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Thanks for the tips jtung. I have been stretching it every chance I get. Since I can't fully work out I am tryin to do what I can to stay active. I try to do at least two 10 minute stretch routines a day. What feels the best for my back right now is the simple feet together and touch your toes stretch and also laying on my back and pulling my knee into my chest.
23 Jun 14 by member: bigbassbrent
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Just concentrate on healing buddy, your goals will still are not going anywhere. Congrats on the pull-ups!
23 Jun 14 by member: ChicaLean
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gah! So easy to make a mistake....I'll be sure to concentrate even harder on form in your honor!
23 Jun 14 by member: chadlius88
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Ive never been able to do a single pull up (or chin up as we called them). My gym teachers and such would always have me in a locked arm full hang position and getting out of that is simply impossible for me.
23 Jun 14 by member: pythonis
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The one stretch that helped me was kindof hard to explain. Lie flat with legs outstretched. Keeping the left leg on the floor and stretched out, cross the right foot to the outside of the left knee (keep both hips on the floor). Once your right foot is on the outside of the left knee it stretches out the lower back. Do the same for the other side (right leg outstretched, left foot to the outside of the right knee).
23 Jun 14 by member: DarleneW101
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Also, sitting in a chair and leaning forward as far as possible helped stretch out my lower back. Hope you are feeling up and better soon!
23 Jun 14 by member: DarleneW101
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Your right, pull up's are not easy. I don’t remember them being that hard. When I was young I could whip out 15-20 of them. After I got my pull up bar at home I could only do one good one and two sloppy ones. And Chad, yes, do that. When the weight gets heavy and you get tired, you’re right, it’s so easy to make a mistake. I will be working on my form this week using a broom stick. I think my back being messed up is a good time to practice form with just the broom stick. If I use proper form, no pain, if I do it wrong, I know it.
23 Jun 14 by member: bigbassbrent
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Thanks for the stretches Darlene. I'll give them a shot! Anything that hits it just right feels awesome.
23 Jun 14 by member: bigbassbrent
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