While I’m very proud of my achievment (gaining 30 lbs this year) I’ve decided to cut already.
A guy I know made a strong case for getting lean, and THEN gaining weight (lean gain).
So, I’m going to be losing weight again, but still hitting the gym as normal.
B Day
Barbell Rows:
30 lbs 10-10-10
still not sure if form was right, top leg/knee muscles shaking, unable to maintain form
Lat pull-down:
12.5-20-27.5-35
Feels like the back muscles are just undeveloped. There is slight pain and shaking which I think proves it. Also, while doing reps in the later sets, I can feel my body compensate by going out of form. So, I’m going to focus mainly on form for this one till my back feels more symetrical, strength-wise
So… Monday was a holiday where I live, so the gym was closed. then tuesday and wednesday I had to take care of some personal things. Went to the gym today:
C Day Squats:
Being used the whole time, didn’t do
Leg press:
50-70-90-120-140
*50 next time and better weights. 25lbs, then add 10 each side, then add 25, etc
Lunges (In Steps):
15-15-15-15-15
*with 10lbs total next time
SUPERSET:
Calf Raises (25 Reps):
250-270-280-310-340
Leg Extensions:
1510-2010-2510-3010-35*10
Start @ 15 next time
Weight: 179.4 lbs
Which means I can eat a bit less. Yay!
So… I’ve been really bad with my time management lately. It’s something I’m definitely trying to work on.
Anyhow, went to the gym tonight. Unfortunately evernote isn’t connecting right now so I can’t copy and past. I only did 2 exercises. Lat pulldowns and bicep curls.
The good news is I’m getting stronger in my back (I think the reason it was shaking is because I was using my mid back muscles to assist in the effort, which is bad), and I’m stronger in the bicep curls too.
Next time on B Day I will definitely do lateral raises. Gotta get those shoulders developed.
C Day Squats:
So I set the safeties and kept squatting with just the bar till I felt some pain. I felt very slight pain (so, 1/10) on parallel. Not sure if that means I have buttwink or not…
Leg press:
50-70-120-140-190
*Start at 35 (70) next time
Lunges (In Steps):
With 10 lbs:
15-15-15-15-15
Calf Raises (25 Reps):
250-270-280-310-
*lower side muscle pain, normal?
It’s possible. Try again and this time squeeze your abs and glutes as hard as possible. If you then have no pain, it probably was buttwink and you’ve solved the problem.
Squats:
65-65-85-105
*mid back muscles slight pain, more feels like they’re being worked. Normal? Should the back muscles in lower/mid back be working/straining?
shoulder raise calf machine:
50-70-90-
*back hurting, is there a better exercise that compares? Shrugs don’t work for me cause I lose grip before I’m done .
Been reading up on back and the article was saying you can put strain on the spine if you train back too often so I’m putting all my back exercises on one day. It’ll be a long ass day but it’s worth it if it saves my back.
Got a lot of muscles cracking and popping when I move. Not just in the back but the chest too.
Effiency is one issue, frequency is another. Your back can generally tolerate very high frequency as well as volume and intensity. Training it once a week probably won’t help much. If you’re getting pain like that my first instinct would be to get your squat technique looked at.
