I feel like I am starting all over.....

[SouthernBell]

And I have butterflys in my stomach just anticipating my evening workout. It has been 2-weeks since weights. I feel like I am gonna sit on the first machine and realize I have lost everyting. Don't get me wrong I am soooo missing weight training, maybee that is why I am having these feelings.

I still have another week before I can start chest workouts again. My first question is what exercises should I avoid, if any to make sure I don't aggravte my pec muscles? I work back today and my routine is as follows.

Wide lat pull down
Low Row
Bent over One arm row
High Row
Dead lifts
Lower back not sure what the machine is called.

Also Is it possible to lose everyting in 2-weeks time? Should I go and throw my self right back in there or should I take my time and work up to my inital weight. I will be soo depressed if I have to start all over again taking baby steps and work my way back up to my PR.

I am sure plenty of you have had to take some time off due to injuries etc. How have you delt with it and what was your method of getting back in there?

Motivate me tell me everyting is gonna be fine, I was getting close to squatting two wheels and my doc tells me not to tote those damn 45's and throw them up on the bar. I don't like depending on people to help me load the bar but I guess I am gonna have to swallow my pride and ask hubby to stick around and load um up for me!!

Ok I need to stop!

So tell me how would you approach your first day back?

 

[SouthernBell]

Thanks spatts, I needed to hear that.

You said that is a lot of back work I hate to give any of them up but I would guess that the high row could probably be avoided. The low back thingy would be like when you lay on the ground tummy down and lift your chest up except that this one is elevated but free weight if you want to hold one.

If you are on a split that works each muscle once a week, then you really only missed 2 workouts, per part.

I didn't think of it that way but that makes soo much sense. I do each muscle once a week. That really helps shine a ray of light.


First, if you go in thinking you've lost it, you probably will. Chin up...don't shoot yourself in the foot.

Ok I will get in there with confidence.

Thanks again for the motivation.

lovemymuscle

 

[SouthernBell]

Yea that is what its called.

As for the rowing thing In terms of what muscle it works, does bent over one arm rows do the same as high row? Time wise I could probable do better adding it to my cardio.

Back day is like leg day I enjoy it so I am probably doing my self more harm than good doing all those exercises. I am lagging on my Lat muscles that is why I was thinking I should add to my routine. I just felt I was missing someting. But now that I think of it I haven't seen much of a difference since I have added high row. I have actually lost some strength in my wide lat pull downs... Maybee Now is the time to revaluate my routines. This is still all trial and error for me and If I had to do without this board I think that there would be sooo much more error.

What could I do to add some size to my lats, I do wide lat pulldown first as heavy as I can usually 3-sets uping my weights and lowering my reps each set. But it dosen't seem to be cutting it. It has been almost 10 months, are my expectations too high, is it to soon to see results or am I doning something wrong or maybee not doing something I should be doing?

 

[SouthernBell]

I don't deadlift anywhere near what you do. I think the most that I have ever dl was 90lbs for reps. That was not my max but I have never even tried to max I would probably lose every bit of form I have and end up hurting myself . Once I get a little more experience I will up those weights.

I think no is a perfect time to twirk my routine a bit, As soon as I get the go ahead I will add in some pull ups. I want that awsome V that you and kronkett have . I am in awe of the muscle definition and the width of your lats. I envy both of you.

If I had a Back like either of you I think I would own nothing but open back shirts.


lovemymuscle

 

[makedah]

Just keep in mind: You only have to start over ONCE. Because once you've done that first workout again, you're not starting over anymore.

 

[SouthernBell]

I do deadlifts for legs and for back. When I do deadlifts on back day I do more of a sumo style slight bend in my knees wide grip with an straight bar. I am not sure what that would be called.

On leg day I do deadlifts with dumbells close stance straingt leg close grip.

Thanks Makedah, I am glad its only once, I am trying not to think negative because I know midset is a powerful thing I just keep telling my self It is the same old back day just with bigger boobs.

 

[SouthernBell]

I usually do back on monday, and leg day on thursday.

 

[SouthernBell]

Well I am usually not sore from monday to thursday for back day. I some times am sore from thursday to monday on leg day. For some reason I do not know why but I rarely get sore in Back and Bi's and Tri's . I get sore in my Abs, Chest and Legs. I work them to my max weight until I feel like I cannot do one more rep with the highest weight possible for me. I keep thinking that I am doing something wrong. I have tried lowering the weights and doing more reps but still I am not sore the next day or the day after.

Could I be doing something wrong?

 

[SouthernBell]

Well, I see some definition in my back. I definitly have more muscle there than I did 9 months ago. I don't think they are much bigger though. I have added about a 1/2 inch in my arms in 9 months . I have a weak wrist so I can't curl more than 20lb dumbells, and sometimes I have to drop down to 15lb because my wrist just won't support the weight. I really don't know how to gauge if my back is growing or not. I can't do a lat spread to save my life . So I don't see much V at all.

I did however see dramatic improvements in my shoulders and legs. But actually lost 1/2" in my legs (fat of course).

 

[litloak]

2 weeks???!! That's nothing, try 2+ months because of a dislocated shoulder. I'm so disgusted with my body right now it's not funny. The really sad thing is my left shoulder looks similar to how it did 2 months ago but the right one is pretty much gone; it looks like a cliff, like my arm got cut off at the shoulder. And I STILL don't have the ok to start working out again. not that my shoulder would allow it anyway. Now THAT'S sad!!!!

Two weeks off is a nice break for your body to do some recouperating. Take it a little easy the first time back to see where you're at then go from there.