Here’s a video. This dude is pushing his foot into the floor instead of the wall. Notice how his opposite knee is pushing “up” while the other pushes “down.”
Here’s a different guy showing a different move (3:00 min - 5:00 min) to get the high hip down.
Dang dude. It always helps me to get some blood into the low back when mine is acting up. You could try doing a bit of bird dog, superman, and prone press-ups. Those seem to help me
Thanks buddy. I appreciate it. Gonna give those s go after breakfast. Man it’s been a slow morning… can’t remember the last time I didn’t get round to breakfast until 10
99% of the time, sciatic nerve pain is due to piriformis tightness. Look up piriformis stretches. I have 3 herniated discs, and dealt with foot numbness and lightning bolt pains down my leg for years before I began working on my piriformis, which was compressing the sciatic nerve, much like the carpal tunnel compressing the nerves in the hand.
Yep I know all about that little bugger! My chiro likes to stretch me sort of like a lumbar adjustment and then hit it with a DMS (deep muscle stimulator). It’s torturous but helps in the long term. Decompression therapy has helped tremendously with sciatica. Gives the disks a little time to plump up again. Thanks man
3/31
Woke at 175.2
Sciatica is still there but perhaps slightly better. Now unfortunately something is out of wack in my neck. Can’t look up or to the right without pretty decent pain. Think I’ll try to go into the chiro and get a massage on Monday.
I’ve been hitting my sessions with more intensity than I have for a while and it feels good. Recovery has been on point except for this back/neck thing but I think it’s probably unrelated.
Gonna skip the second leg session this week and let the back and neck get better. Hopefully by tomorrow it will be good to go.
Both of my girls have gymnastics competition this afternoon so that should be fun. I’ll try to stick up a few videos later. Think that’s it for today
A buggered neck is no fun at all, I get this after sleeping sometimes. Usually the cheap Chinese head and neck massage at the shops does a good job of sorting it
Well the oldest kid had a terrible meet. She has hip displasia and it’s all flared up so she’s working through a bunch of pain. The youngest is just now recovering from a low ankle sprain but did pretty well. Here’s her bar routine.
4/1
Woke at 175.6
I like this gaining .2 everyday. Feels like steady progress. Calipers on the belly are at 5.5mm so that’s still pretty reasonable.
Yesterday was pretty good on food until dinner. The gymnastics team went to Texas Roadhouse after the meet. I had two of their glorious rolls with cinnamon butter, the 8 oz sirloin, ribs, cesear salad and a loaded baked potato. I was stuffed but it was good.
Calories for the day
4322
Carbs
365
Fat
200
Protein
285
Diet should no on point for the rest of the week.
On Friday’s I lift at a commercial gym with a friend and it’s always bis and back. In order to mix it up this week I’m changing up my order of days so bis and back will move to today.
Neck and back are still giving me a bit of trouble but I think I can feel some improvement. We’ll see once I get moving today.
Back
Bent over rows
Chins
Wide arm lat pulls
Underhand lat pulls
Straight arm lat pulls
High/middle/low rows
Single arm dumbbell rows
Biceps
Overhand curls
Wide grip ez bar curls
Narrow grip ez bar curls
Isolation curls
Incline seated curls (dropset last set)
Cardio
30 minute recumbent bike (15 to go)
Conditioning
Chest/delt/lat circuit
Each exercise done to a rep range where form starts to slide.
Pushups
Triceps pushes against the wall
Resistance band lateral raises
Resistance band front raises
Chin ups
3 times through the circuit.
On a more fun note I booked a couple of awesome summer trips last night. In May we’ll head to The Finest luxury all inclusive in Cancun for 7 days. Booked this awesome two story unit with an outdoor rooftop jacuzzi right on the ocean. The kids are gonna freak out. Pushed the budget further than I would have liked but that’s ok… it will be worth it. The wife and I have stayed here before and the service is amazing.
Then in June we’re going on our annual trip to Hilton head island on South Carolina. We’ve gone here every year since my girls were born. It’s a timeshare so we have our beach friends. Always a good time and at $650 for the week it is a no brainer. We drive cross country and that can be interesting but we’re building good memories with the girls.
Well this turned into a novel. Sorry bout that. That’s what happens when I’m trying to not focus on cardio! But hey only 5 minutes left
Texas Roadhouse trip sounds good, almost as good as the Red Lobster I had Saturday! Also sounds good on the trips. I’m taking a trip to Texas the end of this month, my cousin is getting married in Austin on the 26th, so the wife and I are taking the whole week before off and making a week of it. I haven’t been back to Austin in about 10 years, and some of my best friends from High School and College are still living down there, went to UT and never left. It’s still one of my favorite cities in the world, even though it’s way more crowded now than it was in the 80’s.
Yeah austin is super fun! We have family there as well. Hope you have an awesome visit steve!
Ya’ll still got nothin’ on that pizza I had Friday! I’m still dreaming of it. I could swear I smelled pizza at church Saturday evening.
Tomorrow is wing night with my co-workers. I can have 10 wings and keep it under 1000 calories. I’m still not sure about my approach for the day. Fast and binge. Go with grilled instead of fried. Go with one plate instead of two (5 wings per plate).
She’s pretty good, nice routine. Awesome landing with a sprained ankle.
That sounds like an absolute dream man.
I literally can’t think of a better way to relax than an outside jacuzzi with a view.
What bodyweight were you coming into this transformation? It would be good to see what you look like at the same weight coming back up.
Well I was at my heaviest in November at 182.
out of curiosity, do you know what your BF was at 182 in that first photo?
I’d guess about 17%
Not gonna lie, the difference between 172 and 155 looks like a hell of a lot less than 17 pounds. Certainly a great example of how wrong the “cut 10 pounds and I’ll be shredded” cliché is
The last week of the cut when my carbs were super low m sure my glycogen was prettty depleted and I lost a lot of water weight. I think I lost another 7 lbs that last week lol
