Need For Speed

Training Over 35 Lifter
401

[quote]kmcnyc wrote:
How do you sleep?
do you sleep on your face?
side?

and do you foam roll?
do you have tender spots or stiff hard spots on your back?

I would second the opinion to try for a really strong massage.
I try to get one once a month, twice if I am particularly beat up.

I find I have to do allot for my back and neck
I have to use ice and heat.
that is why I ask about the soft or “hard” balls or spots on your back.
Ice and heat to break up the build up of
toxins fluids etc.

foam and ball rolling the rhomboids helps too.
kmc
[/quote]

My sleeping pattern has improved. Which it tends to do during the winter months. I generally sleep in the three quarter prone position.

I don’t know what a foam roll is or what it does.

I have never had back issues before. Not sure I do now. I know what the sequence of event were that led to the injury.

Two days of upholstry cleaning on the HMCS Calgary. This was a two day balls to the grind stone, this job has a firm deadline, type of job. The day after the job, my day off. I did a back workout and following that. I went to get gas, turned to slide out of the van. It was a moment of clarity, it didn’t hurt but I knew I’d done something bad. That was an understatement.

What I had messed up was the question. The immediate discomfort was possibly in the tendon connecting the lats to the sacrum region of the lower back. The intensity of the pain led me to believe it was tendon not muscle.

Next is finding the actual source of the problem. Which with the insight of other here. We beleive the problem may have originally started in the mid back (thoracic region).

The cause was lack of stretching. The cure is time, stretching with ice & heat when needed. Future prevention, lots of stretching/messages. I’m just so happy it didn’t happen in the spring or summer. The lesson must be for me to take better care of myself.

402

I asked about sleeping, because sleeping on the face makes for a stiff neck- and other issues.

in the past I slept on my face, with head to one side and it created a lack of neck and thoracic mobility.

Sounds like you have a good idea as to the cause, I have a have a physical job too,
so a good work day at a good pace and some gym time have left me beat up too.

here is a vid of some foam rolling
maybe your gym has them they are usually white

I do something like this vid pretty much every time I am in the gym
it has really helped my hips, quads and upper back

kmc

403

[quote]kmcnyc wrote:
I asked about sleeping, because sleeping on the face makes for a stiff neck- and other issues.

in the past I slept on my face, with head to one side and it created a lack of neck and thoracic mobility.

Sounds like you have a good idea as to the cause, I have a have a physical job too,
so a good work day at a good pace and some gym time have left me beat up too.

here is a vid of some foam rolling
maybe your gym has them they are usually white

I do something like this vid pretty much every time I am in the gym
it has really helped my hips, quads and upper back

kmc

[/quote]

I instantly saw something I need to get. I’ll be at the sports store tomorrow. Thanks kmc, I can feel it already.

404

Your welcome

kmc

405

Streamline, I hope you have a merry Christmas. I hope to find some of your energy in the new year. I would drop dead 1/2 way through one of you workouts.

406

Have a happy holiday stream line…

and great training for the New year!!

kmc

407

happy holidays sl. good luck with the recovery. 70 minute walk to the gym - u r dedicated!

408

Dec. 27, 2008 leg workout.

Leg Press: 320, 410, 500, 590 @ 6, 680 @ 3, 730 @ 1

Leg Press Kick Offs: 135, 150, 165, 165 @ 8 per leg.

Romanian Deadlifts: 135, 185, 185 @ 12

Just the basics today.

409

Take a couple days to rest that back streamline. This shoveling is killing my back as well. To the point you’re not quit sure if you’re injured or just sore. Lay off it a couple days and it turns out it was just sore.

410

[quote]daddyzombie wrote:
Take a couple days to rest that back streamline. This shoveling is killing my back as well. To the point you’re not quit sure if you’re injured or just sore. Lay off it a couple days and it turns out it was just sore.[/quote]

That is so true DZ!

Christmas day Victoria had more snow on the ground than any other Canadian city. In a couple of days we won’t have any, hopfully for the rest of the winter.

I walked to the gym when the snow hit. The lack of shoveled sidewalk made it an undesirable journey. With the back still in the iffy zone I just sat back and relaxed an extra week.

I feel great and I’m chomping at the bit. Next two days will be arms and shoulders and chest and back both with cardio.

411

Really solid arm and shoulder workout. The shoulders are really coming along greatly. I’ve been using the bands at home alot. Had to double up a couple to get enough resistance. Well worth the effort of getting two bands in that little hole.

Hit the stair master after. Did a solid 30 minutes, felt like hurling after twenty. It felt great to be pumping the heart and lungs again. I have a very intense cardio program that I hope will keep me chomping at the bit. While breaking some new groud for me.

I am mostly concerned with my sprint ability and my recovery duration. So I expect to spend a fare amount of time in a nauseous state. It will be a fun new year that’s for sure.

412

[quote]ecogenx wrote:
I would drop dead 1/2 way through one of you workouts. [/quote]

My thoughts everytime I read stream’s log. Don’t even understand half the stuffs he does.

I am sure you’ll keep it up next year stream. No better motivation than when I feel like the wuss that I am.

413

Thanks for stopping by formfunction. Had a great chest and back workout. Did medicine ball push-ups & DB’s for my chest. Still babying the shoulder, which is coming along just great. My back workout is really starting to show some nice results.

Did 40 minutes on the stairmaster. This is the most difficult aspect of my training. 30-40 minutes of cardio isn’t that difficult. A little boring but more than managable. Getting up into the 90-120 minute mark is when the mental game of, don’t give up starts.

Couple the duration with the intensity of the pace and you get fatique. The importance of the battle is to determine who will win the war. Giving up is not an option. The time is the absolute where the intensity is a variable.

The time put in builds the endurance that is so vital to my sport. The intensity is the variable because it is uncontrolable. There are hundreds of outside influences that can determine the out come of your daily output.

Routine is the best constant to control daily intensity. However, adapting the body to a given routine can have consquences at competition time. Since competitions never conform to your routine. This is why I like to keep mixing it up a bit.

Still the bottom line is, any cardio over 60 minutes sucks to hell and back. The only helpful cure is awesome music and a big ass fan. Still I can’t think of anything I would much rather be doing.

414

[quote]streamline wrote:
Still the bottom line is, any cardio over 60 minutes sucks to hell and back. The only helpful cure is awesome music and a big ass fan. Still I can’t think of anything I would much rather be doing.[/quote]

Any cardio that I schedule at the gym MUST fall on times that ESPN SportsCenter, a baseball, ice hockey, or football game is on… :wink:

415

Still amazin’ me, stream!!! You ARE FRIGGIN’ UNREAL! Believe it or not, kinda of an inspiration to me to dip under the 200 mark ASAP. AWESOME as always, and as always my best to you!

416

You’re to kind QT. One has to understand that I’m cursed. I can not be satisfied for more than moment. No matter what I do, I instantly believe I can do better.

I totally believe if I can do it once, I can do it even better the next time. It’s a quest for perfection which is of course unobtainable. Sometimes it’s not to easy being me, not that I’d change that fact even for a moment.

I just sometimes wonder where it will all end. Or for that matter if it will ever end!

417

Dec 30, 2008 Leg workout

Started with a stretch and a 20 minute cardio.

Leg Press 45 Degree: 410, 500, 590 @ 8 reps, 680, 730 @ 6 reps full range of motion, 770 @ 4 reps, 790, 810 @ 3 reps limited range of motion.

Standing calf raises: 255, 285, 315, 315 @ 8 reps.

Seated Calf raises: 135 X 4 @ 12 reps

Leg Press Moving Seat: 300, 300, 300 @ 35 reps. That was easy enough to up the reps tp 40.

Single leg curls: 90, 90, 100, 100 @ 8 reps

Venturing into new territory on the leg presses. 2009 should be an awesome year.

418

Great workout today, arms & shoulders. Noticed while doing cable curls that my left shoulder is smaller than my right. As if I didn’t have enough to do.

Arms are pumped and the shoulders are slowly taking on more weight. Time to add a couple more shoulder exercises. Right now I think more exercises will be better than more weight. I want this healed right this time.

Finished off with a 45 minute cardio. Working at a fast pace as usual and hoping to be at 60 minutes by the end of next week. I’ll start doing sprints in a couple weeks. Then I’ll start mixing it up. Need to look up last years numbers on the stairmaster.

It would be awesome to get under the 5 minute mile mark. I think I was pretty close to it at the end of last winter. Bigger, Stronger & Faster three of my favorite words.

419

Killer workouts Stream. keep it up!

420

Jan. 02, 2009 Leg Workout

First workout of 2009 and it was a good one. Started with a stretch and a 15 minute warm-up cardio.

Machine Squats: 320, 410, 500, 500 @ 8 reps

Leg Press 45 Degree: 410, 500, 590, 680 @ 8 reps, 770 @ 6 reps full range of motion, 820, 860 @ 4 reps limited range of motion.

Kick offs: 150, 165, 180, 180 @ 16 reps

Standing calf raises: 255, 285, 315 @ 8 reps

Seated calf raises: 135, 135, 160, 160 @ 10 reps

Positive start to the new year, one can’t ask for much more than that. Another year of pushing the limits to the max and beyond.

Well I’m going for everything I can get this year. Bigger, stronger and faster, superman step aside I’m coming through.