BoM's Away

[K-Court]

Originally Posted by Cynic

How's your back Rob? I remember you having problems with it. Is it better?

Yeah, thanks for asking. For the most part, it's pretty good. The sciatica is always lurking however and I make sure to do lots of MM/hip mobility work. That seems to keep it in check. I think my "issues" however are the reason that squats are so difficult for me. I figure it's better to work around this problem rather than risk further injury. Of course, I keep trying to address the underlying problem but I'm coming to the realization that it's going to be a weakness no matter what I do.

[K-Court]

December 27/07

Cardio (31 minutes):

StairMaster (20 minutes): hill program at level 12
Treadmill (11 minutes incl'g 1 min. walking cooldown): hill program @ 6mph from 2% to 6% grades

MMMM exercises; shoulder rehab exercises (15 minutes)

Wow, is my body sore from yesterday's w/o ..... upper back, glutes, hammies, quads .... ouch.

[Cynic]

Originally Posted by K-Court

Yeah, thanks for asking. For the most part, it's pretty good. The sciatica is always lurking however and I make sure to do lots of MM/hip mobility work.

Have the doctors determined where the nerve is getting pinched and why?

[mel]

Good on you for sticking with the mobility and making it a priority, even when you feel good. I'm notorious for slacking off when I feel good and then getting injured shortly after....

mel

[K-Court]

Originally Posted by Cynic

Have the doctors determined where the nerve is getting pinched and why?

Well, without doing an MRI, it's a bit of guess work, but the theory now seems to be that it's being pinched by the piriformis. Apparently, in a relatively small segment of the population, the nerve runs through the piriformis instead of around it. Thus, the nerve can get caught and swell and it is squeezed by the muscle on both sides. It seems likely I'm in this lucky part of the population given the recurrences I've been having. The mobility work is intended to keep the nerve from getting "caught" as it passes through the piriformis.

[K-Court]

Originally Posted by mel

Good on you for sticking with the mobility and making it a priority, even when you feel good. I'm notorious for slacking off when I feel good and then getting injured shortly after....

mel

Memory of severe pain is a great motivator!

[liftintexas]

glad you're doing something to recover/heal. I'm trying to keep anything from getting worse. probably should try to get do more stretching ...

[K-Court]

December 28/07

Cardio (33 minutes):

StairMaster (10 minutes): hill program at level 12
Stationary Bike (12 minutes): hill program at level 10
Treadmill (11 minutes incl'g 1 min. walking cooldown): hill program @ 6mph from 2% to 6% grades

MMMM exercises; shoulder rehab exercises (10 minutes)

Man, I'm still sore from the lower body w/o ..... mostly just glutes and hammies now. The hill program on the treadmill really knocks the hammies.

[kingkop182]

I hear you on the hill programs, Rob. However, after seeing you climb that mountain in LR I'd have thought a pesky treadmill would be a walk in the park.

[K-Court]

BOM Intermediate - Stage 3 - Week 15 - Workout C (12/29/07)

Strength Exercises, Straight Sets

BB Bench Press (311)
Warmup Sets: 10 @ 95; 8 @ 115
Work Sets: 6 @ 165; 6 @ 155

BB Bench Press, Wide Grip (311)
Work Set: 12 @ 115

BB Bench Press, Wide Grip, Feet on Bench (311)
Work Set: 20 @ 95

BB Seated Shoulder Press, To Front (311)
Warmup Sets: 8 @ 50; 6 @ 60
Work Sets: 2X6 @ 80

BB Seated Shoulder Press, To Back (311)
Work Set: 12 @ 50

BB Seated Shoulder Press, Wide Grip, To Front (311)
Work Set: 20 @ 50

EZ Bar Lying Triceps Extension, Reverse Grip (311)
Warmup Set: 10 @ 38
Work Sets: 8 @ 48, 12 @ 43

Controlled Ab Circuit

Thin Tummy, Lift & Cycle out Leg (313) 10
Curlup, Arms Straight & Parallel to Floor (515) 10
Russian Twist, Leg Cycle (303) 30
Pushup Hold, Lift Leg with Opposite Arm (5 second holds) 12

Comments: My shoulder weakness certainly shone through on this one. I was quite conservative so as not to screw it up any more than it is now but this w/o was hard given the emphasis on shoulder work. The numbers aren't great but I got through it without too much problem. A couple of interesting points. This is the first time I've ever done a reverse grip on the triceps extension and it felt very weird. I kept looking at the bar thinking that if I lose grip I'm going to knock out my front teeth. Talk about motivation! The pushup hold was very challenging - holding a pushup on two limbs for 5 seconds is no mean feat. Onward ...

[RacerBill]

You aren't kidding on the triceps extension. I had to look that up just to make sure I was picturing it right. Glad to hear your teeth are intact!

I imagine that 311 tempo has to be really tough on the shoulders.

[bigDman]

yea teeth arnt as strong as you would think... trust me i know first hand.

[mel]

I can see where that workout would be very trying. It looks like a lot of reps. wow. good work.

mel

[Jimbo]

Good work bro! Happy new year!

[K-Court]

BOM Intermediate - Stage 3 - Week 16 - Workout A (12/31/07)

Strength Exercises, Straight Sets

Wide-Grip Pullup (311)
Warmup Sets (Lat Pulldown): 10 @ 100; 8 @ 150
Work Sets: 6 @ +30; 6 @ +30 (+5lbs both sets)

Chinup (311)
Work Set: 12 @ b/w

Lat Pulldown, Neutral Grip (311)
Work Set: 15+5 @ 105 (+5lbs, +5 reps)

BB Bent-over Row (311)
Warmup Sets: 8 @ 95; 6 @ 115
Work Sets: 6 @ 140; 6 @ 140 (+5lbs both sets)

BB Bent-over Row, Reverse Grip (311)
Work Set: 12 @ 110 (+5lbs)

BB Bent-over Row, Wide Grip (311)
Work Set: 17 @ 100 (+5lbs, +2 reps)

EZ Bar Preacher Curl (311)
Warmup Set: 8 @ 48
Work Sets: 6 @ 68; 15 @ 53 *

Controlled Ab Circuits

Thin Tummy, Lift & Cycle Out 1 Leg (313) 12 (+2 reps)Curlup, Arms Straight & Parallel to Floor (515) 12 (+2 reps)
Russian Twist, Leg Cycle (303) 20
Pushup Hold, Lift Leg then Opposite Arm (5 sec. holds) 12

Comments: This went well with some decent improvements. The pullups/chins were solid; the rows less so. I must say I fudged the tempo somewhat on the rows - it was more 301 than 311. I find it very difficult to hold that one second at the top try as I might. I played around significantly on the weights on the preacher curl this time and it was much more successful. I went significantly lighter on the warmup which resulted in good increases on the work sets. Much better execution. It's funny how one little change can make the world of difference. I ended up doing more ab work at the end, doing 3X12 of hanging leg raises then 2X12 of decline situps (arms straight ahead). Good one ... on to the dreaded workout B. And that's the last one for 2007 ... woot.

[K-Court]

Bill - yes, tough on the shoulders indeed. They were pretty fatigued and not necessarily in a good way. I got my new IO video/book today so I'm ready to get started on working out all my problems!!

Paul, sounds like there's a story there.

Mel, thanks for the encouragement.

Jimbo - best of the New Year to you too. Hope 2008 is good to you. You deserve it after the 2007 you've had!