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It's been a week since I messed yup my back, so I'm presently cautious of deadlifts. I'm dropping the weight way down to 225# and I'll work back up as the confidence is restored 🤘🏻
Back, Calves
Pull-ups:
2 sets x MAX
BB Bent-Over Row:
Warm-up x1 set
3 hard sets 4-6
BB Deadlift:
Warm-up x2 sets
2 hard sets 4-6
Lat Pull-down Machine:
3 sets 4-6
Calf Press on Leg Press:
4 sets 8-10
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72.1 kg
Lost so far: 0 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2365 kcal
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Fat: 83.81g | Prot: 164.80g | Carbs: 234.89g.
Breakfast: Valu Time 1% Low Fat Milk, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: General Mills Lucky Charms Cereal Bar (24g), Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk. Elevenses: Now Sports Carbo Gain, General Mills Lucky Charms Cereal Bar (24g), Quest Tortilla Style Protein Chips Ranch, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Dinner: Ocean Spray Diet Cranberry Juice, Fried, Breaded or Floured Pork, Tomatoes, Cabbage , Bob Evans Kaiser Bun, Lee Kum Kee Sriracha Mayo, Kikkoman Tonkatsu Sauce. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2888 kcal
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Exercise:
Desk Work - 30 minutes, Yard Work (gardening) - 45 minutes, Standing - 1 hour, Weight Training (Bodybuilding) - 45 minutes, Driving - 3 hours, Watching TV/Computer - 2 hours, Showering - 30 minutes, Cooking - 45 minutes, Sleeping - 8 hours, Resting - 6 hours, Housework - 45 minutes. more...
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steady weight
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1 to 20 of 28
 Comments
probably a good idea. Glad to see you're back at it though!
31 Jul 19 by member: Vocatus
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31 Jul 19 by member: Keilin_4
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225 😳 wow that’s a lot!
01 Aug 19 by member: peeperjj
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Do you have access to a trap bar? I'll probably never get back to doing heavy deadlifts after a couple of back injuries. After watching Strongman Oberst talk about deads and squats, I feel that he is right. If you're not in a sport that requires them and are just lifting for aesthetics there really is no good reason to do them. Back injuries are the worst. My injuries were in 2010 and then again in 2012. Been pain and injury free since then. If I go heavy on deads it's with a trap bar when I am more upright.
01 Aug 19 by member: -Diablo
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I must have missed your injury post.
01 Aug 19 by member: -Diablo
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01 Aug 19 by member: -Diablo
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You probably will want to unfollow me now. What would Thrall do? lol, I can totally understand if you want to ignore all I said. I just worry about the long term health of your old man spine. :P
01 Aug 19 by member: -Diablo
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Delete D's comments if you want Chris, just don't report his account,please.
01 Aug 19 by member: Keilin_4
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01 Aug 19 by member: -Diablo
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Hope your back heals up quick. I destroyed my elbow about ten years ago going too heavy on some shoulder shrugs. It was a couple of years before it stopped throbbing so bad at night it woke me up.
01 Aug 19 by member: @philrmcknight
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lol Yeah, it hurt like a... a... I don't know, like a painful thing. Had a guy tell me I really should have had surgery on it. Probably. Be careful mah dude, injury sucks.
01 Aug 19 by member: @philrmcknight
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True, I watched my cousin fall like a pine tree, he wasn't lifting, he just shifted wrong in the low post in a basketball game. He was out for a couple of months.
01 Aug 19 by member: @philrmcknight
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01 Aug 19 by member: Keilin_4
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One of the best and thickest backs I've seen belong to a 50+ year old lifter. His name was Timberwolf on bb.com but he recently did a vid with Nippard. He does pullups everyday. I don't think deads are required for an awesome back. Maybe if you want gorilla traps but you can get those with rack pulls.
01 Aug 19 by member: -Diablo
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Anyways, I don't do conventional deads anymore and my back looks ok. Also I recently caught my legs up to my upper body with leg press only.
01 Aug 19 by member: -Diablo
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I feel that if I use a v bar and lean back at the end of the movement and squeeze it's working the middle back well. At least it feels like it. But yeah rows are great too.
01 Aug 19 by member: -Diablo
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Funny thing is that the 1/2 squats people make fun of actually work the legs really well. I can't remember where is read that now. Too bad people make fun of them.
01 Aug 19 by member: -Diablo
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https://www.youtube.com/watch?v=ZByuPeFCoxw&t=
02 Aug 19 by member: -Diablo
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It may start at a weird spot since I grabbed it from my history.
02 Aug 19 by member: -Diablo
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https://bodyspace.bodybuilding.com/photos/view-user-photo/39806782
02 Aug 19 by member: -Diablo
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chrisw77's Weight History
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