Great to hear!
1 Like
12.09.22
Not much to report, other than continued gradual improvement. Back is still stiff and sore in the morning - managed to mow the lawns yesterday. Delegated emptying the catcher to the better half after a while. Bit of light gardening/weeding, plenty of resting and hot water bottles on the couch.
More rotating movement and more flexibility noticable once I’ve warmed up. Gentle rotations getting more range of motion before feeling pain kick in.
Hit 10k steps yesterday too. Cobra stretches, childs poses - the latter helps to stretch out the stiffness in the lower back from sleeping overnight. Keen to get back to lifting things alas the slow steady road is the route atm…
7 Likes
13.09.2022
Working through more core work in the mornings.
Added in glute bridge holds, bird-dogs, front and side planks all seem good and no ill affects.
Bit more stiffness in the back today, confident it’ll loosen up more as the day progresses. Should get plenty of walks in amongst work meetings.
6 Likes
14.09.2022
I’m noticing less pain upon waking in the am in recent mornings, bloody good this. Defo more improvement.
No ill effects the day after hitting a variety of core focus exercises/holds.
Regular 2monthly Chiro (maintenance) this arvo, and Physio tomorrow arvo too.
4 Likes
14.09
Good chiro session completed.
Lower back out slightly, along with tight hip flexors.
Learnt a new hip flexor stretch variants to work on.
5 Likes
15.09.2022
So a pinched nerve might have been the main issue. Things are settling down nicely post chiro. Woke up with no pain this morning in the back. Some lingering soreness once I started moving around - linked to the hip flexors now I suspect. Vast improvement in the last 24hours though.
7 Likes
This is great!
1 Like
Back to base camp (gym)
16.09.2022 (6.00am fasted session)
Mobility, warmup, foam rolling
Band pullaparts various angles x 80ish between work below
Finally back to the gym, physio gave the all clear on this (woot woot!!!), easing back into things.
Squats
BW x 10
10kg KB goblet x 10
Bar x 10, 10
40kg x 8, 8, 6
Lying leg curls
15kg x 15, 15
20kg x 10+5
Various hip flexor stretching, cobra’s, planks, etc…
-resting HR 60
-KB swings paused for now
-calves tight as warming up for squats today
-lower back definitely feeling things in the lower portion of the squats. Limited depth (only parallel not ATG today).
-great to be back in the gym, total focus on core bracing for those squats
-thanks @hillbillyk too, onward and upward albeit slowly
5 Likes
Back to base camp (gym)
17.09.2022 (6.00am fasted session)
Mobility, warmup
Bench
Bar x12
40kg x 10
50 x 8
60 x 8, 8, 8
Flyes
12.5kg DB’s x 8, 8
Parlof press
x20sec + 10r
Rear delt machine
x10, 10, 10
Stretching/core/mobility
-bird dogs
-more foam rolling etc
Elliptical
10mins 12sec on emom
-some seated rows in there, super light
-lower back still sore/achy so nice and cruisy today
4 Likes
Back to base camp (gym)
18 & 19.09.2022
-rest days, back still angry post that light squat session a few days ago
-hitting up stretches, light core work.
-adductors, hammies still sore/doms post squats.
2 Likes
19.09.22 - lunch
BW Dips 3x8
Chinups x 5, 4, 3
-lunch walk in business wear. The usual shirt untucks out of pants during chins/pullups. first world problem.
-back is better post stretching quad and hip flexor. Can notice it pulling thru lower back.
5 Likes
Back to base camp (gym)
20.09.2022 (5.45am fasted session)
Mobility, warmup
Shoulders
Lateral raises 3x10 (5kg DB’s)
Rear delt machine x 15, 10, 10
Front raises 3x10 -ss- RDL’s 2x8
Reverse lunges w/5kg DB’s
3x10
Stretching/core/mobility
-bird dogs
-dead bugs
Dreadmill
10mins slight incline medium pace
-lunges woke up the glutes
-taking it REAL easy today, back improving
-massage last night noticed the improvement this morning
-but once things cool down it tightens up and throws in the pain. movement good!
6 Likes
Back to base camp (gym)
21.09.2022 (5.45am fasted session)
Mobility, warmup
BW Squats x10
Goblet squats
12kh x 5
16kg x 5, 5, 5
McGill three + bird dogs - core work
-woke with no back soreness, winning
-solid core session today
-back soreness builds once things cool down post shower
5 Likes
Back to base camp (gym)
22.09.2022 (6.00am fasted session)
Mobility, warmup
Hex DL
2x10kg KB x10
bar x 5
40kg x 5, 5, 5
Bench
Bar x8
40kg x 5
50 x 5
60 x 5
65 x 5
70 x 5
50 x 10
-ss-
Chest supported rows
40 x 5
50 x 5
60 x 5
70 x 5
Facepulls x 15, 15, 15
-ss-
Rope tri’s x 12, 10, 10
Foam roll, pressure point work on hips, glutes, hip flexors
-now to wait and see how things pull up post those deads.
-some soreness post session
6 Likes
Back to base camp (gym)
23.09.2022
-rest day today. Will get plenty of steps in with family though.
-some soreness/tightness but once I start moving things loosen up nicely.
6 Likes
Back to base camp (gym)
24.09.2022 (6.45am fasted session)
Mobility, warmup
KB Swings
16kg x 20, 20, 20
McGill three + bird dogs - core work x3 rounds
Edit - forgot to log:
Elliptical
10mins emom 12sec on leg refresher
-back soreness on and off
-another solid core session today
-lighter swings done, let’s see how things pull up post a few reps today
5 Likes
Back to base camp (gym)
25.09.2022 (6.45am fasted session)
Mobility, warmup
OHP
bar x 10
30kg x 5
40kg x 5, 5 ,6
Laterals 7.5kg DB’s x 8, 10, 10 -ss- 12.5kg DB upright rows x 10, 10, 10
Rear delt machine x 12, 10, 10
Hypers BW x 10, 10, 10 - felt good on these
Elliptical
20mins 12sec on emom
-fatigue feeling it in the back from 15mins onwards on elliptical, but overall good session
6 Likes
Good, hard work man.
1 Like
Back to base camp (gym)
26.09.2022 (6.45am fasted session)
Mobility, warmup
KB Swings
16kg x 10, 10
20kg x 15, 15, 15
Squats
BW x 30sec holds, 10
bar x 10
40kg x 5, 5, 5
-hip aeroplanes prior
2x 6kg KB walking lunges x 8, 10, 10 per side
Elliptical
10mins SSC
-back didn’t like things towards the end. The elliptical movement brings in some slight torso twisting and it seems to flare it up after the squat work
-swings felt ok, and pulled up well post previous sessions
-sore as now, but that should settle by tomorrow
-thanks @hillbillyk not much weight getting moved atm, but getting work in where I can!
6 Likes
Back to base camp (gym)
27.09.2022 - rest day
28.09.2022 - rest day again
-injury flared up again a few days back, during elliptical work at the end… have been working through trigger points on my QL, Glutes. And also some promising signs using some RPR (Reflexive Performance Reset) work - hitting some bloody painful spots around inside of knee, hips, psoas etc…
-resting HR 62
4 Likes