Day 30 and a sharp dose of reality as I receive my first injury.

Day: 30 of 77
Date: 10/06/2013
Workout Day: 22
Weight (lb): 164.4 (7.4 lb loss)
Body Fat %: 14.8 (1.8% loss)
Health: Few muscle aches from yesterday 9/10

After a weekend of sun and exercise I woke this morning with some aching muscles, but nothing too bad. Yesterday’s shoulders and back session was surprisingly hard on me, but any muscle soreness feels like a victory to me. So I headed into the gym today with the knowledge that this would be another heavy session but I was sure I would get through it fine. The squats went well, despite the everlasting 25 rep drop set. I felt good, nice and loose from my squat warm ups and any back pain was gone.

But then I performed a deadlift, which did not go well. Not at all well. As I descended from the first rep I felt (and heard) a pop from my right hip joint. I safely lowered the barbell and wondered what I had done. It hurt a bit, and still does, but nothing terrible. The same kind of pain as sleeping badly on a twisted neck or hip. I gave it a few minutes and then performed some leg extensions which went very well, and I finished my session happy that I’d worked hard but annoyed that I’d buggered my hip. Looking back I can only think that my back was tired from yesterday’s rack deadlifts/rows, I didn’t engage my muscles properly and I was just using all hip, which gave way. The reason I was doing deadlifts (and then leg extensions) today was to substitute for unavailable equipment, but in hindsight I should have avoided any back involving exercise like a deadlift.

Lesson learned.

I’m sure that the scheduled day of rest tomorrow will fix it and it won’t have any impact on my progress. Hopefully this will be a good reminder  to not get complacent and to really understand what each movement is doing and how tiredness could affect that.