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Great workout yesterday; Strength loss; New photograph.

Tuesday, July 10, 2007 by  
Filed under Daily Blog


I only took a week off from lifting, but it felt more like a month. I was so excited about yesterday’s workout (current split and training routine can be found in yesterday’s update) that I was thinking about it all day long. When the time to lift finally came, I cranked up the music and as I walked into the gym I felt like I could deadlift a car…

Unfortunately, reality came crashing down pretty quickly. As expected, I’ve lost a lot of strength over the past six months of cutting. I started yesterday’s workout with what I consider the “King of all exercises”, deadlifts. My plan was to slowly warmup and then go heavy for three sets of 4-6 reps. I didn’t really know what I’d be capable of, but when I planned my workout I tried to keep in mind that I am not nearly as strong as I was when I weighed almost 240 pounds at the end of my 2006 bulk. I started off with a very light warm-up set to get my blood pumping: 135 pounds, 12 reps. I stretched out a bit, then put on a couple more plates and did 8 reps at 225 pounds. I stretched some more, added 2 more plates and did a short “acclimation” set of 2 reps at 315 pounds. It felt heavier than it should have. Hrm. My original plan was to add a couple more plates and do my working sets: 3 sets of 4-6 reps with 405 pounds. Six months ago that would have been pretty easy for me, but I planned yesterday’s workout knowing that I’m on the first rung of a very tall ladder. Six months of cutting and 50 pounds of weight loss has left me looking ripped, but even more sapped of strength than I originally thought. Even 405 pounds was too much: I only managed to do three reps at 405 pounds (with a shrug at the top of each rep), and my form was less than perfect. I swallowed my pride, and reluctantly removed two of the plates and replaced them with 25-pound plates. Even with just 365 pounds I was only able to do 3 sets of 4. Man, it hurts to even type that…

I was far from discouraged, though: just being in the gym and lifting again made me feel absolutely incredible. I powered through my workout and gave it everything I had. I know my strength will come back pretty quickly. I just need to stay focused, eat right and work my butt off.

This morning I’m more sore than I’ve been in a long, long time. My entire back is already on fire. By tonight it’s going to be even worse. I say “worse”, but I love it.

I posted a new photo of my back yesterday because I didn’t post one at the end of my cut. I did take a back double-bicep photograph at the end of my cut, but the flash didn’t go off and I didn’t realize it until much later. So here’s my new back picture.

No training today, just some HIIT cardio this afternoon. Tomorrow is chest and side delts day, and I’ll post my workout tomorrow morning. Until then, train hard!

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