Friday, November 21, 2008: DAY 2147
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Today's News
As I mentioned yesterday, I had to modify my current back/biceps/traps workout a bit thanks to the muscle I pulled last Friday. Not being able to deadlift or clean sucked, but I made the most of it. I decided to start off the workout by hitting my lower back directly with some good mornings. I warmed up slowly: 20 reps with the bar, 12 reps with 65 pounds and 10 reps with 95 pounds. I did three working sets of 12 reps using 135 pounds, which is about all I wanted to throw at my recovering lower back at this point. Considering I was lying on the gym floor in severe pain less than a week ago, I'm totally happy with my speedy recovery.
I wasn't able to do cleans, so I did barbell rows supersetted with close-grip shrugs. I was able to go very heavy here with no lower back discomfort. I did barbell rows for the first 4 weeks of my bulk, so I looked at my logs and added 10 pounds to what I used the last time I did them. My strength is up a lot, because I was able to do 5 or 6 more reps with the extra weight on every set. I went ahead and tossed in a fourth superset. Hopefully I'll be able to dead and clean by next Thursday, but if I can't I'll probably add another 10-15 pounds to the rows.
I was able to do the remainder of the workout with no changes. Here are the relative improvements over last week's back/biceps/traps workout: +5 pounds low rows/+5 pounds DB pullovers (supersets), same reps as last week; +5 pounds barbell curls, more reps than last week; +5 pounds hammer curls (each drop, quad drop sets), same reps as last week on some of the drops, a few less on a few others; +5 pounds concentration curls, less reps as last week.
I posted one new progress picture yesterday, a bicep/lat/delt shot. My arms are back up to 18" with a bicep pump, and my lats and rear delts have some some widening/thickening over the past couple of months.
Today is my delts/calves/traps workout, and I expect to be able to do that workout with no modifications at all.
I need to get meal #1 going. Happy Friday--train hard!!
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Before, During & Current Pictures
These two pictures were taken on the very first day of my transformation--January 6, 2003.
These two pictures were taken just a few short months later. I'd lost over 50 pounds of fat, and added muscle. Amazing changes are possible in a relatively short period of time if you are willing to work hard and dedicate yourself.
These pictures show how I look after over four years dedicated to a healthy lifestyle.
Skeptical? Please read this.
For more progress pictures and many other photos, including my daily, weekly and monthly archives, check out the pictures archives. For even more pictures and videos, check out my Picture Gallery and Video Archive thread on the forum.
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