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[timtimtimmah19]

So I totally forgot about this, but this place doesn't have a squat rack (blurgh)...the closest thing is a smith machine so I'm just going to use that I guess...or would I be better off just doing deads again or a lunge variation so I don't hurt myself on that thing?

[swanso5]

stay off the smith unless youre doing inerted rows on it...can you do hang cleans? that way you could a hang clean up to the shoulders and then your set of front back squats..or lunge variations yes

[timtimtimmah19]

Completely screwed up my lower back today deadlifting. I wasn't getting what I got last time so I pushed, ended up screwing up my form on one, and tweaked the crap out of my lower back. I'm popping ibuprofin like candy and resting, is there anything else I can do for this? I realize I'm an idiot for pushing and inadvertantly sacrificing form, I got caught up in the lift and didn't listen to my body.[/list]

[Boss Man]

You should see a doctor. If it's really bad, you might need some Physio.

[swanso5]

- you wont get a personal best everytime you step in the gym, listen to your body every workout and only push it where it wants to go..it will max out when it's ready and some days it is and some days it isn't
- where does it hurt? 1 side? both sides? lower? mid? hips? does it feel muscular or joint?


this is why de load weeks work so well, to break up the constatnt heavy lifting

[timtimtimmah19]

Waking up today it's actually better than it was which is unusual for me with lower back pain. It's in the center of my lower back only, not to the sides or higher. I'm thinking it's a muscular thing, and I've done this before or had pretty much the same pain before so I'll be fine in a couple days to a week I think. My last post probably made it sound worse but I had just gotten back from the gym and was pissed and frustrated

[katiesuarez]

Tim, I hope it's only a muscle and not a disk. Please be very careful and have it checked out if it doesn't improve soon.

[timtimtimmah19]

My back feels drastically better today, I have absolutely no pain and minimal stiffness, all that without any anti inflammatories thus far. I'm probably going to do the upper body section of my workout, but probably leave out the direct core work to give my back some small stimulation without pushing it too far too fast.

[timtimtimmah19]

Chin Up: 60x1 60x1 75x1 90x1 (beginning is easy, final clench is tough, never thought I could do 90 before though, so I feel like I've been cheating myself :-\)
Bench: 3x6 @ 200 1x6 @ 205
Row: Don't have a back support and my lower back isn't even close to the point where I could support standing BB rows
Military Press: (don't have heavy enough dumbbells) 115x6 120x6 125x6
Bodyweight Tricep Ext: 15x3

Meal 1: Yogurt, granola, 2 eggs, 2 slices bread (whole wheat), 2 cheese, 1 glass of OJ

Meal 2: Southwest flavored chicken, veggies

Meal 3: Protein Shake, fruit

Meal 4: Protein Shake, turkey sandwich, carrots

Meal 5: Peanuts, peppers

Day isn't over so there will be more meals.

Weighed in at 177 today :-\ vacation eating killed me, but I've started up my normal habits now that I'm home.

[timtimtimmah19]

Major activity today was playing tennis for around three hours with some friends, actually worked up a pretty good sweat.

Meal 1: Yogurt, granola, OJ, blueberries

Meal 2: Turkey sandwich, pickle, carrots

Meal 3: Peanuts, blueberries, banana

Meal 4: Chicken, carrots

Missed a meal because of the tennis :-\

So I've been wondering: on off days when I don't lift, should I still try to have at least one protein shake to get the protein or am I better off/okay without it?

Back feels perfect today, may give another day of recovery though, especially considering my shift is 10-6 tomorrow

[swanso5]

eat the protein instead of drinking it, easy

[timtimtimmah19]

Squat: 245x3 250x3 255x3 260x3 265x3 275x3
Bench: 3x8 @ 195
Row: Back
Face Pull: 25x12 30x12 35x12
Diamond Pushup: 15x3
Didn't directly work core for back

This was all from Tuesday. I'm probably going to just rest for today and give deadlifts a shot tomorrow at a lighter weight so see if my back is as good as I think it is.

[swanso5]

face pulls just use 35 for alls ets and then increase once you do 3 x 12

why nor direct back?? insane, even more so if your doing sirect chest work + push ups..you could still do chest supported rows or a machine seated row etc

[timtimtimmah19]

Good call on the face pulls, I was just feeling out what weight I could use for 12 reps since this was the first time I did it at my home.

I can only do standing bb rows unfortunately. I only have access to the equipment I have in my basement, which is a bench, pull down down type machine/pull machine, two barbells, dumbbells up to 45 lb, and ~600 lb of weights. What I'm going to try and do though is try and maybe make two small platforms that I can rest the barbell on so I can reach it while I lay on an incline bench to make a makeshift supported row though for next time. I 100% agree that not doing back or core is usually insane, I just had no safe way that I could think of to do it at the time. I just didn't feel like my back was in a good enough place to support that specific lift or resist rotation/movement without possibly aggravating it :-\. Next time I'm finding a way to do it tho one way or another.

[timtimtimmah19]

Deadlifted today for the first time since my injury and my back is still screwed up. I'm going to a doctor.