Foam Roller-Dynamic Warm up-Mobility Drills
Lateral Band Walk x2
shoulder int/ext rotation x2
Flat Bench Press 205x3x12,7,5
V-Bar Pull-downs 180x3x8
Blast Strap Push-ups x3x15 straps handles almost touching the floor
Split Stance 1 Arm Cable Row 45x3x10
Pull-a-Parts x3x30
horrible day no energy and my heel sciatica was bugging me arghhh
Then of the sports med doc. Busy day all in all. My car died on me yesterday and today is my first day of classes but I still managed to get this session in. God knows how.
I had PT today. We found some provactive moments and have eliminated them from my routine, he says I need to hammer the core stability stuff over the weekend and keep up on my stretching. I am relieved that I now know what I am working with a discogenic issue. Knowledge is power in my book and with a correct diagnosis me and my pt can fix me back up. Good news is that I can continue my upper body lifts as usual and continue to hammer the conditioning/cardio.
Flat DB Bench 60x3x20 Still Sore but its the DOMs and I just have to work through them today to get to Mon bench session.
Stir the Pots x3
Side Plank with abduction x3
Bridges while Marching x2
Lateral Band Walks x2
25 min Arc Trainer
Ice and Stretching
Posture stretch-like a McKenzie press up but easier on the facet joints.
1/27/11
Hip int/ext rotations
Inverse Rows feet on bench bwx4x20
KB extensions 30x3x15
DB Curls 30x3x10
Stir the Pots x3
Side Plank with abduction x3
Bridges while Marching x2
Pull-a-Parts x3x30
15 Min Arc Trainer Intervals
1/28/11
Mobility and Foam Rolling
25 Min Arc Trainer Intervals
Lateral Band walks x2
Side Plank with abduction x4
1/30/11
Sick with a nasty cold and I have no car.
Planks with Marching x3
Bridges with Marching x3
Stretching/PVC/ and tennis ball
1/31/11 Monday
Foam Roller
Lateral Band walks x2 Hip Flexor Stretches x2 Split Squat x2 Shoulder int/ext rot x2
Flat Bench Press 235x3x5
1 Arm Split Stance Cable Rows 50x3x15
Dead Hang Pull Ups bwx30 reps in 4 sets
Blast Strap Push-ups-handles a couple of inches from the ground bwx3x20
Arc Trainer 200 Calories
SMR 5 minutes
2/1/11
Foam Roller
Hip Flexor Stretches x2 Split Squat x2
Marching Bridges x2x20
Side Planks w/abductions x3x15
Stir the Pots x3x6 right 6 left
Pull-a-Parts mini bandx3x30
20+ min Arc Trainer 40/20 10 min and 20/20 10 min intervals 5 min cool down
SMR 5 minutes
Stretching
2/3/11
PT we added back in 1 arm KB swings felt fine, hopefully in a few weeks I will be “good as new.”
2/4/11
Foam Roller
Mobility Stretching
Flat DB Press 65x3x20+
YTL 2.5x3
Lateral Band Walks x2
Mini Band Pull-a-Parts x100
20 Min Arc Trainer 20/20 and 40/20 intervals
Back slowly feeling better not great but its better then last week. I only have had to crack it once this week. Yes I know you are not supposed to self mobilize your back but sometimes you can resist when it gets super tight and jacked up. Last week it was like five times so I guess it is a step up. Still real anxious but no referred symptoms today.
2/5/11
Foam Rolling
Mobility Stretching
Bridges with Marching x2x20
1 Leg Bridges x2x5
Inverse Rows feet on Bench BWx4x20
KB extensions 30x3x20
DB Curls 30x3x10
Side Planks with hip Abductions x3x15 sec
Rotary Control Drill x2x10
Stir the Pots x3
15 Min Arc Trainer intervals 200 calories
The posture stretch bugs my heel sciatica so I am dropping it for now. I think I get enough extension just exercising and sitting as I have the cross keyed syndrome. Other then that revalation decent workout still not feeling 100% but better then last week.
Dynamic Warmup-Squats, Lunges, and, Cossack Squats
Arc trainer 15 min 40/20 intervals
Air Dyne 10 min 40/20 intervlas
My back Seroislu bug me, severe pain when walking and even the left side got jacked up. I think it was picking uo the heavy dbs complied on other things really freaking out right now.
Sun 2/6/11
Sit on my ass because of my back. I will be taking the next week of just cardio, pt and mobility work. I will see what my PT says regarding further training after this weekends flare up. I do not want to fuck up anything and potentially put me off of training completely this semester and make me drop from my classes.
Lower back is feeling worse, I am seing the sports med doc on Wen and am thinking about getting on a Medrol pack
this shit is becoming intloerablel I do everything right and still have this pain. I am thinking about just learning to put up with it for now.
Wen 2/9/11
Foam Rolling
Dynamic Warm up
Arc Trainer 25 min 40/20 intervals
Bridges with Marching x2x20
Brides of Swiss ball x2x10
Stir the Pots x3
Rotary control drill x3
Lateral Band walks x2
I talked to my sports med doctor today and pt. It looks like I have a lateral disc bulge alongside the mechanical lower back pain. I got a Medrol pack to help with the inflammation. My pt wants me to just stick with the rehab exercise for now and continue doing cardio but lay off every thing else. He said we will be incorporating push ups and rows in pt so my upper body will still be getting some work done on it. He is confident that I can attain my goal of being able to get back to training my upper body intensely and eventually work into heavy single leg work along with the kettle bells. Right now it looks like its time to rebuild and heal. The good news is I hit a 275 bench at a 165 bw a all time PR for me. I am sure that I will be able to get back to benching soon enough hopefully this month but I will not push it. I attained my goals for this bw and even though I am suffering a set back I have learned more about my back in the processes, something that I feel is valuable.
In this past year every time I have suffered a setback I have always come back smarter and stronger, I intend I doing it this time too.
2/19/11
Treadmill 5 min
foam roller
mobility drills
bird dog x2
flat bench 205x3x8
Push ups bwx3x30
Chin ups bw x40
Inverse Rows feet on bench bwx3x15
Pull a Parts x50
Spinning bike 15 min 40/20 intervals
I have not been training since Saturday. My back has been killing me so all I did this week was walk, mobility work, and rehab. I was also in the hospital for a while because of some health issues and the beds just wrecked my back. For the next week I will be doing some moderate upper body work and light cardio along with the rehab work. I see the Sports med doc next Monday and will start up with a pt and strength coach I worked with in 09 to fix myself back up. I actually learned that I have a degenerated and herniated disc at S1, I got to check out the MRI this week and now that I know what I am dealing with I am confident that I can fix it. I just wish the doctors had made it more clear about my condition in 09.