I was wondering has anyone ever was like jogging, (lightly) for maybe 5 minutes when your top right portion of your back starts hurting along with getting a cramp where you feel it in the right middle portion of your stomach? Is this normal?
It's probably from poor stretching/warming up. Before running/weightlifting/etc you'll want to do dynamic stretches and warm up properly so you don't get cramps or injuries. As for the stomach, probably the same, or you ate too much/drank something with a lot of sugar before you started running.
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Back and biceps today, I redid my schedule because I was working triceps too much (they get worked when you do chest and shoulders, and I also had a triceps day) and didn't get enough rest.
I'm also making next week a deload week. Not a week of pure rest, but reducing the weight, number of sets, and reps. That way my muscles can rest/repair while still getting some stimulation. It's about time for a deload as well, I've been working out hard all of September. For most exercises I've been increasing the weight 10-20 pounds every week and maintaining 8-12 reps.
I'll approach this deload by decreasing the weight 20-40% and probably stay at 8 reps for a lot of the exercises. For example, bench press next week: I'll probably stay at 185 for 4 sets of 8. I could probably hit that for 12-15 all those sets, but that's not the purpose of the deload. I don't want to put too much stress on the muscles, just enough to give some stimulation.
New schedule:
Sunday - Rest
Monday - Chest and triceps / Cardio
Tuesday - Back and biceps / Core
Wednesday - Legs / Cardio
Thursday - Shoulders and traps / Core
Friday - Rest
Saturday - Back and legs
I've been slacking on core and cardio all of September, so it's time to start doing them again. I'll try to do at least 20 minutes of cardio. As for core, that'll probably some time after I leave the gym. I usually get done working out 4:30-5pm, so around 8pm I'll do 20 or so minutes of core training. Just simple stuff like crunches and planks. You need a strong core for all compound lifts.
Two rest days because with the level of volume and intensity I incoporate into my workouts, I think it's fair.
Saturday is mostly going to be lower back and hamstring training. I consider those weak areas on my body. It'll mostly consist of traditional deadlifts, lower back extensions, hamstring curls (seated and lying), and I'll probably do some calve training. When I think my lower back and hamstrings can handle it, I'll do Romanian deadlifts alongside traditional ones.
I'm also going to keep the rep range of deadlifts in 2-6. I've been doing a lot of 8-12 sets the past few weeks and I don't think that's ideal for strength/power. My purpose for doing deadlifts is to strengthen my lower back and hamstrings, I don't need endurance. I'll also probably keep the weight this week between 250-300. I hurt my lower back and hamstring last week by doing a lot of reps with heavy weight. And on the deload week it'll probably be 200 pounds.
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Today went as:
HS rows x 4 (hs = hammer strength, weight plate loaded machine)
Bent over rows x 4 (2 overhand and 2 underhand)
T-bar rows x 4 (2 overhand and 2 underhand)
Dumbbell rows x 4
Dumbbell curls x 4 (2 regular and 2 hammer)
Ez-bar curls x 6 (3 standing and 3 sitting)
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I'm gonna get some chalk either today or tomorrow. I haven't used gloves in about 2 weeks in an effort to improve my grip and forearm strength, and I think chalk will help some more. It's also to decrease the chance of my grip slipping on exercises like bench press and deadlift.
