Exercise Log 2.28.14 (Back Day + Cardio)

Today was back day, I was optimistic the workout would be great but it really wasn’t. It was rough.

One rant I want to lay down while I’m writing this log up is that I’m definitely trying to change some of my perspectives on the level of work I’m putting in compared to results. I notice results slowing down and in the case of today, perhaps even stepping back. I’m getting better now I think at performing exercises, so I think I need to focus on fewer principle exercises and less volume, make sure I’m not exceeding the best rate of return.

Let me explain real quick what I mean. When you work out (specifically weight training, not cardio) with a given intensity, there is a peak point where you get the most result for your workload. Past that point, you damage your body more than it recovers so your gains dip. I am a firm believer that some exceeding beyond this point is perfectly natural and okay, because your body has a lot of metabolic processes it triggers and it can really affect your endurance and ability. However beyond a certain point, you are doing far too much work and damaging your body more than it can recover.

I think with the volume of exercises I posted, I’ve done a lot of workouts in the last few months where I exceed the optimal mark by quite a wide margin, simply because I get caught up in working all parts of myself after I get going. So I’m trying to consciously limit my workouts to 4-6 major actions, so I don’t meander.

I felt like today’s back workout was good, but my deadlifting was really difficult. I’m losing deadlifting power somehow, but perhaps it was just the day and my natural energy level wasn’t quite at full capacity. Deadlifts are hard, so it’s hard to tell. Perhaps I’m moving my working sets upward too fast, and need to lighten the load and get more consistency in. Earn that 285lb max lift I did three cycles ago.

Deadlifts: Set 1) 5 reps @ 245lbs. Set 2) 5 reps @ 255lbs – this was slow, extremely, and did this mostly in singles. This set blew me out like the 265lb set did last week. Tried and failed 275, then 265, then 245 somehow. The fatigue affected me quite negatively. At some point I had to get back on the ball and try again. Set 3) 5 reps @ 225lbs. Set 4) 8 reps @ 185lbs (drop set).

Bent-over Rows w/Barbell: Normally I did these with the curl bar, and I feel like it’s time to step up. Get more intensity in! Sets 1 & 2) 10 reps @ 115lbs. Sets 3 & 4) 10 reps @ 135lbs.

Seated Rows: Did these with renewed focus and regained my sight in this long workout. Set 1) 10 reps @ 105lbs. Set 2) 10 reps @ 135lbs. Set 3) 8 reps @ 150lbs. Set 4) 8 reps @ 165lbs then with no rest did an immediate drop set of 16 reps at 90lbs. Nice burn!

Lateral Pulldowns/Pushdowns: Superset these exercises together to get more work in faster. 3 sets of 10 pulldowns @ 100lbs and 8 pushdowns @ 55lbs.

One Armed Dumbbell Rows: 3 sets of 8 reps @ 70lbs. Did these with as much force as I could, particularly in the last set.

Back Hyperextensions: These are easy so did 4 sets of 10 reps, using my hands over my shoulders pose (I call this the count pose).

Note to my next dev day: do extra traps/shoulders work!

Then finished up with some cardio by doing a 3.2 mile run on the treadmill at an easy pace. Just keeping my blood flowing and body moving!