Sat and Sun 1/1-1/2/11
Dynamic Warm up
30 min cross trainer intervals
My left glue got super tight and made my back feel off. That is what I get fore neglecting to stretch out my left side ans vigorously as my right.
Mon 1/3/11 Upper
Lax Ball and Foam Roller
T-Spine extension x1 Quadruped Extension-Rotation x2
BW squats and lunges x10
Standing and Kneeling hip mob x1
standing glute mob x1 more time spent on the left
hip steps x2
Cook Hip lift x2
shoulder int/ext rotations 10x2x15
1/4/11 Cardio
Lax Ball and Foam Roller
T-Spine extension x1 Quadruped Extension-Rotation x2
BW squats and lunges x10
lateral band walk x2x30 steps
hip ext/int rotations 8x2x12
adductor mob x1
Standing and Kneeling hip mob x1
standing abductor mob x1 more time spent on the left
Cross Trainer 25 min moderate intervals
My mid back is getting all jacked up sort of worried about it. It could just be muscular soreness and some old scare tissue or something more serious who knows.
lax ball and more stretching again with the left glute really being hammered on.
30 min walk outside.
I have really started to hammer away on the stretching and mobility in the last couple of days, once I start to feel better I always forget the “little” things that are not so little. I need to be more consistent with my recovery and mobility work even when I feel good.
1/5/11 Lower and Core
Foam Roller/Lax Ball
Dynamic warmup and mobility drills
cook hip lift x2x10
bw squats lunges and cossack squats x12
KB 1 Arm Swing 30x3x10
KB 2 Arm Swing 30x2x10
KB bottoms up walk 30x2x50 yards left and right
All done with 5-10 sec rest between each set.
Split stance kneeling cable chops 25x3x10
Stir the Pots x3
plank variations x2 fooling around
15 min AMT Precor 40/20 intervals moderate
Back felt much better no pain on the Precor
More stretching lax ball and foam rolling
I think I may drop the LF cross trainer it just feel wrong on my body. I am going to try out the other ellipticals this weekend and see how I hold up on them
1/9/11 AM Morning Fasted Cardio
Foam Roller/Lax Ball
Dynamic warm up and mobility drills
hip inte/ext rotation x2x12
balance drill x2
Static Stretching-Hip Flexors and Abductors
AMT Precor 15 min intervals 40/20 moderate intensity
Treadmill 20 min 4 incline/4-4.5 mph
I have to make up for eating and drinking like crap last night. My massage went great yesterday I was tender every where but felt much looser.
11/11/11 Cardio
Foam Roller-Dynamic Warm up-Mobility Drills
Lateral Band Walks x2
AMD Precor 20 min 40/20 Intervals moderate intensity
I over did it with the lax ball on my glutes and bruised them up pretty good, it kept me up at night until I figured out my stupidity. I will only be doing moderate SMFR in the future and will be downgrading to a tennis ball. It has also led me to really reconsider the “chasing the pain” approach to much of my SMFR and stretching.
11/12/11 Lower and Core
Foam Roller-Dynamic Warm up-Mobility Drills
Cook Hip Lift x2
Lateral Band walks x2
BW Squats/Lunges/Cossack Squats x30
1 Arm KB Swing 30x3x10
2 Arm KB Swings 30x2x10
Bottoms Up KB Walks 30x2x50 Yards-Left and Right
Cable Chops Split Stance 25x3x10
Stir the Pots x3
AMD Precor 15 min 40/20 Intervals-moderate intensity
Stretching
1/14/11 Upper
Foam Roller-Dynamic Warm up-Mobility Drills
YTL’s 2.5x3
Close Grip Bench Press 45x10 95x10 135x10 155x10 185x5 205x10 x7 x6
Flat Bench Press 205x6
Inverse Rows BW w 5 second static hold x4x20
Pull Downs 160x3x10
Pull-a-Parts Mini Bandx4x30
DB Curls 40,35,35 x8
felt beat up and tired
Hip Flexor and Glute Stretches 2 min
30 min walk outside.
It looks like I will be going back to PT for my back it has been feeling squrily lately and I feel I need it looked at. Good thing is that I will be working with a pt who I trust. I am quite confident all I need is some fine tuning.
1/15/11 Cardio
Foam Roller and Tennis Ball
BW Squats Lunges and Cossack Squats x1x10
Lateral Band Walk x2
Cook Hip Lift x2
Static Stretch Hip Flexors and Glutes x2
30 min AMD Precor Moderate Intervals
Hip Ext/Int rotations 8x3x10
Side Planks x2
Stir the Pots x3
Rotary Control Drill x2
30 Min walk outside
I will be dropping the T-spine drills as I think they are contributing to my mid/lower back not feeling great. Hope fully in the next two weeks I can come up with a plan with the help of my PT and sports med doctor to figure out how to get my back feeling better again. I am at a little bit of a lose but I am sure that I can get things rolling in the right direction again. The good thing is that all my referred symptoms have cleared up and the sciatica is gone. Right now I would describe it as generalized non acute lower back pain a far cry from last years symptoms.
1/16/11 Sunday Cardio
Foam Roller and Tennis Ball
Mobility Drills and Stretching
Hip Ext/Int rotations 8x3x10
25 Min AMD Precor intervals
Stretching and Ice
I see that you’re having some back pain man. Have you tried prone scorpions, or can you even do 'em? I feel like those and roll overs into v sits have really helped keep that area running smooth.
1/14/11 Deload Upper
Foam Roller-Dynamic Warm up-Mobility Drills
Lateral Band Walks x2
Blast Strap Push-ups x3x15
1 Arm Standing Cable Rows 30x2x15
Shoulder int/ext rotations x2x12
Pull-a-Parts x2x20
Bird Dogs x2x15
KB extensions 30x2x10
Side Planks x2x30 Breathes
Spider Man Walks x2x10
Cybex Arc Trainer 15 min intervals 40/20 200 calories
Stretching tennis ball and whirlpool
Ice
White Flash, scorpions,v-sits, and flex/ext movements tend to aggravate my back. The sports med doc thinks it could be some scar tissue over my disc bulge but I really do not have a clue because the pain is not acute or like when I herniated the disc in 09. They have some spinal specialist who “live for the spine” at the place I go so I think they can figure me out. I think it may from my lack of hip mobility and perhaps a lack of back ext strength and endurance
because I have never trained this aspect of my back
1/19/11 Deload Lower and Core:Remedial Stuff Basically
Foam Roller-Dynamic Warm up-Mobility Drills
Lateral Band Walk x2
Cook Hip Lifts x1
Bird Dog x2
BW squats lunges and Cossack Squats x1
1 Arm KB Swing 30x2x10
Bottoms up KB walk 30x2x25 left and right
Cable Chops Split Stance 25x3x8
Legs Curls with Swiss Ball x2x10
Stir the Pots x2
Arc Trainer 15 Min High intervals 40/20
Ice and then 30 min of intense stretching and SMFR
1/21/11 Upper Deload
Foam Roller-Dynamic Warm up-Mobility Drills
Spider Man Walks x2
YTLS x3
Flat DB Bench Press 60x3x15
Inverse Row bwx2x20
Pull Downs 140x2x10
Pull-a-Parts x2x30
DB Curl 30x2x12
Cybex Arc Trainer 200 Calories intervals 20/20
Stretch 30 min
Later ART/Chiro
My Chiro thinks I actually strained my lat instead of doing something to my spine. He also went after some sacral ligaments very very gnarly but I feel a lot better.
1/22/11 Cardio
Foam Roller-Dynamic Warm up-Mobility Drills
Lateral Band Walk x2
BW squats lunges and Cossack Squats x1
Arc Trainer 25 min 40/20 intervals-falling in love with this machine
Stretching 30 min hips, hams, lats, and add/abd
Side Planks x3x40/30/20 seconds-my goal is 70 seconds
Stir the Pots x3x30 seconds
Rotary Control Drill x2x20