Ok so this column is quickly turning from near and dear  to me, to my worst idea ever. I Will start by saying that i have never been hurt at the gym and i take pride in using proper form to avoid such situations. That being said, the last 2 days i have hurt myself at the gym lol. Yesterday i tweaked something in my upper back, right below my shoulder blade, not to serious, i can barely feel it today. Well today was back day and it started out great.

I started will some bent over rows, just one set, to warm up, low weight with high reps, i think i did like 20. Then it was on to wide grip pull downs, one of my favorites. I Started with 130 and did 10 plus a rest pause set. I wont get into my love for rest pause, refer back to yesterday for that. I finished pull downs off with 2 sets at 145, 6 reps then 8. Next was bent over rows.

Now i do my rows with an underhand grip, personal preference. I find it works my bi’s as well. I have seen people do them either way but for me it has always been underhand grip. So i did my 3 sets, all to 10 reps at 110. I know this is low weight, but i have not done back in a while, so i decided to ease into it.

Apparently i wasn’t easing in enough, i made it through 1 set of dead lifts at 130 and tweaked my lower back, and it hurts. Now this isn’t an unbearable pain, and im sure its a combination of my lower back being weak, and me not training it enough period. One leads to another anyhow. So i decided to cut the dead lifts short, just to be safe.

I tried doing some single arm rows, wasn’t gonna happen, cable rows? nope. I had my whole biceps workout still left to do as well, but i decided to cut my loses and call it a day, i don’t want to do any more damage. I will do my bi’s on my core/calf day for this week. I just hope my back if fine for my leg day tomorrow.

For the rest of the day, after i take my protein i am going to clean the house, maybe fold some laundry. Then i am going to take my daughter for a walk, maybe to the park. Then its off to work at 2, i may make an update from there, depending on how busy i am.

Here’s the stats:

Wide Grip Pull Downs: 130 x 10 + RP / 145 x6 /145 x 8

Bent Over Rows: 110 x 10 / 110 x 10 / 110 x 10

Deadlifts: 130 x 10 / 130 x 2 (Stopped/Ended workout)

One Arm Rows : ——

Cable Rows : ——-

BB Curls: ——-

DB Preachers: ———

Stability Ball Hammer: ———

P.S. Progress pics in a week