yadmit’s BodyBlog

Start:  7:42am
Finish:  8:40am

Warm Up - Five minutes on the treadmill, yoga stuff and rotator cuff stuff

Shoulder Width Sup Lat PD:  60×10x4
Step Up (bench - each leg):  10×3/10lbsx10×1
BSS with hammer curl (each leg): 20lbs(2-10s)x10×4
BB Bench:  70×10x4

Swiss Ball Rolls:  3×10

Thoughts:  Weight was 185.6lbs this morning.  Silly me.  I thought the Lat Machine was at 70lbs… I was lifting away thinking ‘man, this is light!’  Turns out it was.  It was 60lbs.  Crap.  I added the BSS with the curls today.

t

I think my physio may be done for a while… he told me to see how it feels for a couple of weeks and if it’s still nagging, come back.

He found some pretty tender spots today, but boy, it felt good when he was done.

Start:  7:45am
Finish:  8:40am

Warm Up:  Five minutes on the treadmill, yoga stuff, rotator cuff stuff

BO BB Rows:  45×10/55×10x3
Parallel Bar Dips:  10/10/4/6
Lunges (each leg):  10/20lbs(2-10s)x10×3
BW Squats @ wall:  10×2/20lbs(2-10s)x10×2

Swiss Ball Rolls:  10×4

Thoughts:  My weight this morning was 188.8lbs. 

I followed the above with some core work and stretching.  Good workout today.  I upped the weight on the rows and the lunges and added the Squats.

t

Starting Over Two

Start:  7:47am
Finish:  8:40am

Warm Up:  Five minutes on the treadmill, yoga stuff, rotator cuff stuff

Shld Width Supinated Lat PD:  70×10x4
Step Up (Bench):  10×4 (each leg)
BB Bench:  65×10x4

Swiss Ball Roll:  10×4

Thoughts:  I probably could have lifted more on the bench, but I’m not in a hurry right now…

Followed this with some core work and stretching.  No back pain during the workout. 

I did have DOMS from Wednesday though.

t

All morning I had Aerosmith’s "Back In The Saddle" going through my head…

Starting Over One

Start: 7:45am
Finish: 8:38am

Warm Up: Five minutes on the treadmill, the yoga stuff and rotator cuff stuff.

BO BB Rows: 45×10x4
Parallel Bar Dips: BWx10×3/BWx3×1
Lunges: 10×4 each leg
Swiss Ball Rolls: 10×4

Thoughts: Followed this with some core work and some stretching. That felt real good. My back seems fine, almost like a little DOMS. I was very careful with form on the Rows and only bent to about 45 degrees. Overall, good.

t

I’m happy. Physio seems to be helping as my hip flexors were no where near as sore today as they were last week.

They were still tight, but not as bad.

None the less, he feels I can head to the gym and pretty much do anything I was doing before, BUT, lower the weight. I will be staying away from Deads for a time and likely SLDL’s, but tackling some other things.

We went over squat form and he felt mine was pretty good, but showed me a trick to make sure it was bang on. I did pretty good.

He also set me up with something called " The Five Tibetan Rites .” Looks rather interesting and can serve as a warm up, too.

Thank goodness I workout on a regular basis. I can only imagine what this would be like if I didn’t exercise.

t

Pretend Steve Carrell in "40 Year Old" virgin when his getting his chest waxed.  That was my experience at the pysical therapist today.

Normally when a complete stranger touches me in certain places and with exceptional pressure, one would want to strike back in a similar fashion.  However, this was good for me.  I hope.

On the positive side, I did not shed a tear. 

Hip flexors were the first focus.  I knew this was going to happen, as that part of the body was starting to hurt to compensate (I’m sure) for my odd posture the last week and a half.  That was perhaps the most painful thing I have experienced in my life.  But, it’s good for me, right?

Then, an elbow to the glutes.  Each side.  Top to bottom.  Pun not intended.  This was about as uncomfortable as the hip flexors.  But, it’s good for me, right?

Then a bit of adjustment done to the back in the general area of the pain.  Not as painful as the previous two attacks, but, it’s good for me.  Right?

This was followed with some acupunture and heated cups.  That felt pretty damn good.  I’m sure that was good for me.

The best part, after being beat up for about an hour.  I paid the guy.  And guess what?  I get to go back on Tuesday.  But, it’s good for me.  Right?

 t

The urge to get into the gym is overwhelming today.  In fact, I packed the gym bag last night.

My back is much better know, but still a little stiff.  I was thinking of doing some upper body stuff, but will wait for a bit still.  I was even thinking of getting on the treadmill for a walk, but figure I may push it too much and cause some more aggravation.

So, I’ll wait a few more days, maybe even till next Monday to make sure all is well.

t

It was a restless night last night, as I suspected it would be.  It was a challenge to move and get comfortable.

I am extremely stiff this morning, again, as suspected.

I will go for a walk or two to try and loosen my back up.

t

A slightyly abbreviated workout…

Start:  7:37am
Finish:  Dunno.. didn’t look.. I had other things on my mind (see below)

Warm Up:  Five minutes on the treadmill

Smith Squat:  130×5x5

DL Shrug:  200×5x2/200×3 then the pain…

Somewhere along the way up I felt a twinge, damn near dropped the bar, stood erect (kinda) and then lowered the damn thing. 

I was really concentrating on my form and reseting the bar each rep.

I knelt on the floor, hoping the pain would subside, but alas, no.  Everything since has been a challenge to complete.  A gentle reminder of how important one’s lower back is.

Ode To A Healthy Back

O’ back, taken for granted on a daily basis.
A person forgets how much you do for us.
Help us tie shoes, get clothed and turn corners while driving.
O’ back, how I miss the following,
Sitting comfortably, climbing stairs and walking in general.
O’ back, there is even more,
Looking up to the Heavens, playing sports and not grimacing everytime I look around.
O’ back, I will never take you for granted again.

And I’ve only taken a couple of ibuprofen.  Wonder what heavier drugs would do.

So, because of this, I’m laying off most stuff for the next few days… maybe till next week… we’ll see what happens… my mornings now will likely consist of walks or some sort of movement that does not require heavy lifting.

The pain is in my lower back and almost feels like DOMS, but a bit tighter. 

Should be a fun few days. 

t