May 4 – May 10 Daily Averages: 145.4 lbs/17.7% bf/2291 cal/249 carb/67 fat/190 protein/7:24 sleep
Two full weeks with no weights now and my back still feeling like crap. No reason not to do some pull ups, calf raises and a few other things so will try to slip some in this week.
I'm not exactly sure what happened to your back, but having hurt my back deadlifting, this video helped me immensely. I had to go to A&E for it where they gave me painkillers, and I was squatting and deadlifting again in 3 days.
Thanks arjun, I'll check it out. The back pain started the day after a light deadlift session but I think my home office set up may be the real culprit. I end up putting in fairly long days for work and too much of that time is spent in a crappy chair at a desk with terrible ergonomics. New chair arriving this week. Keyboard tray set up last week.
All in all I am probably being too cautious with my back and I could certainly be doing more than I have been.
Used weight amounts for cycle 4 week 2 which was a repeat of the last week of lifting I did three weeks ago. Did DDPY with a Diamond Dallas Page youtube video the last couple days.
DB Hammer Curls – 3x14x20lbs
Facepulls – 3x15x45lbs
2247 cal/210 carb/80 fat/211 protein/37 fibre
Did a little bit of band work ahead of lifting but mainly stuck to dislocates and pull aparts. Used weight from c4w2 similar to squats. Rolled around on a ball late in the day trying to work out some shoulder and back issues. New chair arrived to bolster the home office set up. Much better than what I had been using but much more effective it will be at alleviating back and shoulder issues.
Threw the backpack on for the first time in a while. No issues with my back but my six month long left foot issue was flaring up in the evening. F the olds.
Did a few sets of eccentrics only on the GHR as well. The GHR is my best piece of unused equipment and I really should get my hamstrings to the point where it doesn't get used by choice instead of weakness. Did some laps around the pool later in the day with kettlebells of different weights. Two laps with the 44lb and 53lb was much more appropriate than the 35's.
Seated DB OHP –3x12x20lbs
Seated DB Curls – 3x12x20lbs
Facepulls – 3x15x45lbs
PM: Swim – 20 min
2407 cal/220 carb/78 fat/224 protein/33 fibre
May 11 – May 17 Daily Averages: 145.8 lbs/17.7% bf/2294 cal/202 carb/88 fat/201 protein/7:07 sleep
Getting fatter while maintaining weakness. Aches and pains abound. Yoga plus some other form of exercise streak closing in on 175 days in a row. Knocking that down and going for 250.
Seated DB OHP –3x14x20lbs
Seated DB Curls – 3x14x20lbs
Facepulls – 3x15x45lbs
2003 cal/240 carb/57 fat/155 protein/34 fibre
May 25 – May 31 Daily Averages: 147.5 lbs/17.9% bf/2296 cal/235 carb/69 fat/203 protein/6:46 sleep
Monday June 1 – 147.9 lbs
Walk – 52:93, 2.73 miles
Yoga – 15 min
2085 cal/208 carb/66 fat/182 protein/34 fibre
Sleep down. Daily posting down. WIM down. Warning signs of impending six month break alert! Streak still alive though and closing in on 200 days in a row. Will keep grinding 'em out.
DB Hammer Curls – 3x14x20lbs
Facepulls – 3x15x45lbs
1810 cal/168 carb/62 fat/174 protein/29 fibre
Managed a couple more chins and pullups compared to normal. Shoulder and elbow feeling pretty good. Most of my yoga seems to be centered around hamstrings and low back or shoulders lately.
