BoM's Away

[K-Court]

Good news. Sciatic pain has all but disappeared. I went for ART this morning and she did some minor tweaking (mind out of the gutter, Tony ) but she said I don't need to come back again unless there is another flare-up. I will continue with the physio however in an effort to build up the small muscles in my lower back that seem to be the root of this problem. The PT indicated that this would be a 2-3 month process. I'm showing good improvements already - I have become proficient at a number of the exercises that she gave me at the outset (which were at that point near impossible). Things are looking up ...

[Phaedrus49er]

Originally Posted by K-Court

I went for ART this morning and she did some minor tweaking

Red rocket! Red rocket!

(I'll be impressed if you get that rather obscure reference.)

Good news, nonetheless.

[K-Court]

Just call me Sparky.

[K-Court]

NROL Fat Loss I, Workout A-3

Superset (with full rest)
Goblet Squat w/ DB (in lieu of back squat)
3X12 @ 70 DB

Vertical Row Machine (sub for Cable Seated Row)
3X12 @ 75kg

Superset (with full rest)
Supine Hip Extension
3X20

DB Push Press
3X12 @ 40s

Superset (with full rest)
Rotational Lunge
3X12 @ 25s

Swiss Ball Crunch
3X12 @ 10

Comments: Nice to be done with the 15 rep sets! Managed to increase all the weights for the 12 reppers. I was at my downtown gym for this and they don't have a cable row station so I had to sub this other vertical row machine. It was OK but I prefer the cable row. I don't really know how the weight compares though ... whatever. Other than that, everything went fine .... except for the weird "snap" in my thigh on the last lunge ... don't know what THAT was.

[hard_rox]

Great news regarding the sciatica, Rob. Hopefully the information you've gained from this recent flareup will help prevent future problems.

[K-Court]

NROL Fat Loss I, Workout B-3

Superset (with full rest)
Deadlift
3X12 @ 175

DB Incline Bench Press
3X12 @ 55s

Superset (with full rest)
Bulgarian Split Squat
3X12 @ 15s

Lat Pulldown (mixed grip)
3X12 @ 130

Superset (with full rest)
Romanian DL
3X12 @ 150

Swiss Ball Lateral Roll
3X15

Comments: Spent the weekend with the family at Whistler and had a super time. Spent a couple hours snow-shoeing on Saturday afternoon then went skiing for the first time in 25 years () on Sunday for about 4 hours. My eldest daughter convinced me to go and said I'd have fun. And she was right, it was a blast. I was a bit afraid that Whistler-Blackcomb would be a bit above my skill level after all that time but I managed fine - kind of like riding a bike, I guess. And the back held out more or less ... my calves on the other hand ... talk about DOMs. As for the workout today, it went fine - adjusted the weights for the slightly lower reps and everything clicked nicely.

[hard_rox]

Glad to hear you had a good trip, Rob. Haven't been on skis for probably 15 years. Maybe next year with the kids.

[Phaedrus49er]

Skiing sounds fun, though I'd usually end up just watching as I have zero balance when it comes to wheeled or skidded personal transport. I've tried rollerskating, rollerblading, skateboarding, ice skating, and snowboarding, and only on the last one did I manage to stay upright for more than five seconds at a time without external help, and even that was marginal. I'll just continue living vicariously through you

[gobbla]

Originally Posted by K-Court

... then went skiing for the first time in 25 years () on Sunday for about 4 hours....

*insert Canadian joke*

[Deserve]

Think about how bad it would have hurt had you not been working out.

[liftintexas]

glad you had a good time in Whistler!

[K-Court]

Originally Posted by Deserve

Think about how bad it would have hurt had you not been working out.

Yes, that's very true.

Even 25 years ago, I never really got beyond beginner stage. It was interesting to note how much more confidence I had in my ability now (such as it is) than the last time I skied. When I mentioned this to my wife, she just said, "well, that makes sense - you're a lot stronger now." Although I hadn't thought of it in those terms, I think she's probably right - being stronger and knowing what I can expect from my body, I suspect leads to a greater confidence level.

[K-Court]

Originally Posted by Phaedrus49er

Skiing sounds fun, though I'd usually end up just watching as I have zero balance when it comes to wheeled or skidded personal transport. I've tried rollerskating, rollerblading, skateboarding, ice skating, and snowboarding, and only on the last one did I manage to stay upright for more than five seconds at a time without external help, and even that was marginal. I'll just continue living vicariously through you

Great. You ride a motorcycle, right? Clear the highways of the nation!!

[K-Court]

NROL Fat Loss I, Workout A-4

Superset (with full rest)
Goblet Squat w/ DB (in lieu of back squat)
3X12 @ 75 DB

Cable Seated Row
3X12 @ 150

Superset (with full rest)
Supine Hip Extension
3X20

DB Push Press
3X12 @ 40s

Superset (with full rest)
Back Extension (in lieu of Rotational Lunge)
3X12 @ 25

Swiss Ball Crunch
3X12 @ 25

Comments: A most excellent workout. Really enjoyed this and had a lot of energy. I decided against doing the rotational lunge after pulling the front of my hip last week. The physio said to rest it this week. I did weighted back extensions instead which felt great and didn't give my back/sciatica any worries. Yay. The heavier weight on the goblet squat got the sweat pouring out of me early! All in all, this was great - challenging but satisfying.

[RedLefty]

No loud snaps coming from the leg? That's improvement.

[K-Court]

Yes, I agree, RL. Big improvement indeed. Of course, I didn't do the rotational lunges!

[gregl515]

Itss nice to see the workouts going well since your injury.

I guess no more visits to the PT.