Slowly getting better and very happy to be back at work.
My physio said I can start biking if I don’t pedal much and the back wheel stay on the ground. Track stand or manual? right.
4 Likes
Saturday
Bike ride, only did some easy trails.
Cardio is none excitant. Muscles not so bad but 2 weeks out of the gym is showing.
My back did really good, I am not more sore or stiff this morning, so we may go again today.
4 Likes
Sunday
My back is holding on so we did an other bike ride.
My quads just over the knee are weak. The ride was much better and I used my polarized sunglasses and I could see much better.
Still not ready for a work out. Maybe one more week off.
5 Likes
Looks like biking is just what you need. I’m glad you’re getting better!
Tuesday
Starting to add some basic stuff
Bird dog, plank, glue bridge.
And since I build a kicker ramp and a drop for the bikes. I can play in the indoor ring while it’s pouring.
3 Likes
Send it! Love hearing about the bikes, glad you are liking them.
Thursday
I got physio this morning. There is a stiff crunchy thing in my lower back that feel like it need to be cracked back in place. So he worked on that and finally stuck a needle in there. He enjoy that way too much as he know how much I dislike needles but it works. He has been my physio since I broke my elbow. He makes miracles so and can deal with the small shit.
I got to got out on the bike before the rain. it was wet and slick. Some how the blue trails are harder for me the the black flow trails with jumps and drop. It is the switch back with rock garden that throw me off.
I can start to do some gym stuff like body weight.
4 Likes
Friday
My back is pretty good except for that one spot where the needle was, I have a nice bruise.
I did my physio rehab (bird dog, glute bridge, plank)
I added some leg extension, leg curl, pull up, bench and BPA.
I may go for a full body or PPL during rehab time
3 Likes
Sunday,
My back is getting good. Tomorrow I get back to a 4 days workout, I will use stupid light weight in slowly increase as things hold up.
After work biking. nice temperature but muddy wet slick conditions. I am getting the hang of those chunky switch back but the flow trails are much more fun. I can also find my position better and get a rhythm going. I got some speed back next step is getting some air.
4 Likes
Monday aug 14.
Box Squat 3x8x65lb
OHP 3x8x45lb
GHD 3x8
Chest supported row 3x8x25lb db
Hammer curls 3x15x15lb db
Every thing was super light, so I can see how my back and knee feel tomorrow.
4 Likes
Tuesday
Trap dead 3x8x105lb
Bench 3x8x65lb
Pull up 5
Hip adduction 2x20
Hip trust 2x10
Skull crusher 2x15x30lb
calf raise 2x15x180lb
4 Likes
Wednesday
Day off and rest day aka bike park time. When I left home it was a nice 21C by the time I made it to the trails it was 31C sunny and humid. And it is just a short drive.
I made it up the hill twice with needing only to break this time. The hill is very small but cardio is not my thing.
I rode 2 techy blue trail. With one feature I can’t yet figure out. A 24" boulder with a very short run up and it is mostly vertical. The rest is getting much more flow. Everything is wet and slick.
I did 2 shorter black flow trails and a few jump line in the bike park. And even got on the wall.
Now shower time.
5 Likes
Thursday
Box Squat 8x65, 85, 105, 105lb
Dip 4x6
Hanging knee raise 3x10
Pull over 3x10x35lb
Incline curl 3x10x15lb db
Face pull 3x12x40lb
4 Likes
Friday
Deadlift 8x75, 95, 95, 115lb
Bench 10x45, 65, 75, 75lb
T bar row 3x10x35lb
GHD 3x10
Shrug 3x20x25lb db
3 Likes
Sunday
Bike day
Made it all the way up with out any break on one run.
We have so much rain that some part of the trails are getting washed out and the rocks are getting a bit much and very loose in some places.
But it was fun, more speed, better turns.
4 Likes
Monday
Squat 10x45, 65, 2x8x95lb
OHP 3x10x45lb
GHD 3x10
Chest sup row 3x10x25lb db
Hammer curl 3x15x15lb db
Bird dog, plank, glute bridge
My quads were shot from yesterday.
2 Likes
Tuesday
Trap low handle 2x8x105, 8x125lb
Bench 10x65, 2x10x75lb
Pull up 3, 3
Hip adduction 2x20
Hip thrust 2x8x65lb
Skull crusher 2x15x30lb
Calf raise 2x20x180lb
3 Likes
Wednesday
Box squat 10x45, 65, 95, 2x8x115lb
Dip 7, 6, 6, 6
Hanging leg raise 3x10
Pull over 3x10x35lb
Incline curl 3x10x15lb db
Face pull 3x10x40lb
2 Likes
Thursday,
Bike day,
I made it up to the top 2x with out a break, 3rd time I needed a short break.
I also did the mid start twice for one of the flow trail.
There is a new jump trail! That was fun.
The blue trail is getting easy but not as fin ad the black trail.
6 Likes
Saturday
Trap dead 10x45, 105, 125, 8x145lb
Bench 10x45, 65, 75, 8x85lb
T bar row 10x35, 2x10x45lb
GHD 3x10
Shrug 3x10x30lb db
3 Likes