Goals:
Short/medium term - rehab from prolapsed disc injury
Longer term
1) Gain weight - from 72 to 75kg
2) Increase pullups from 6 to 10 reps
3) Increase pistols from 6 to 10 reps
Friday 23rd Jan
warm up - 5 mins elliptical
pullups - 6,3,3 - plus a few asisted after each set
plank - 1min
side plank - 1min
step ups - 10, 10, 10
calf rasies - 10, 10 10 (1 leg + 5kg)
Press ups - 10, 10, 10 (1 hand on medicine ball)
The couple of assisted pullups at the end of the set really made a difference - my forearms were much more pumped than usual and my back and biceps really aching the next day
I am also making a concerted effort to eat more as I have a high metabolism and am vegetarian - I find it very hard to gain weight.
no gym today as I have physio therapy. My sciatic really hurt this mornign when waking up. I was put in traction for 20 mins which seems to have helped a bit. I also am seeing my back pain consultant today to find out the prognosis (already had 1 epidural...another one to come??...).
Heavy snowhas cancelled London. all buses and trains have stopped and the gym was closed! Body weigt workout at home:
-10 chinups
-6 pistols
-3x10 pressups with feet on chair
-steps ups on the staircase
Wednesday 4th feb
5 min elliptical warm up + joint rotations + dynamic sretches
-pullups - 7,5,3 PR!
-press ups - feet on swiss ball and 1 hand on medicine ball - 3! suprisingly hard! feet on 3 steps:10,10
-bicep curl - EZ bar + 15kg:10, +12.5kg:10, + 10kg :10
-plank 1 min
-side plank 1min
+ foam rolling at home - calves and IT band are painful!
Tuesday 10th feb
10 minutes interval cardio on recumbant bike. 10 minutes on the elliptical. stretching and sauna.
Wednesday 11th feb
warm up
1 leg calf raises on a step + 6kg, slow and under control. 13,12,10. +9kg - 10 extra reps
negative chin ups - 3x2 reps taking 25s to lower each time
band assisted pullups -2x5
dips + 10kg - 2x10 (I feel i can dip with more weight but the chains are very uncomfortable - may need to buy a special belt.)
stretching
[*NOTE my glutes are still aching real good from the lunges on Monday. I think I need to work my glutes more as I seem to have some anterior pelvic tilt so want to pull that back a bit with my glutes and abs.
And my back is aching much more than normal from all the pullup variations on monday! The band assisted and negative versions are great for exhasuting the back and biceps]
My back feels tender and my sciatica hurts my leg, also one of my toes was losing sensation a bit so i was a bit worried.
I did cardio today:
10 mins on elliptical
10 mins on recumbant bike
then plank 1min
side plank1 *min
lots of stretching
jacuzzi
my new diet is also kicking in - I am getting around 3900kcal per day now when i only used to get around 2500 at most. I have put on 1kg in the last week
im just concerned about how I can continue to 'push myself' in the gym whilst keeping my back safe. I am going to drop the wighted dips as the chain doesnt do me any good, but i think the pullups and pressups, and on most days, pistols are still OK for me, based on the fact that i usually feel better after them than i did before.
my sciatica was really bad when i woke up this morning and Im getting worried about what I can safely do in the gym, although I do feel a bit better after my workout than I do before which must be a good sign.
warm up
pull ups 3x3 with 60s rest
negative chin ups 2x2
press ups with feet on step and 1 hand on medicine ball - plyometric - 3x10
supersetted with:
lunges + 10kg - 3x10 per leg
plank & side plank - 1min
stretching
I am also making a concerted effort to eat more as I have a high metabolism and am vegetarian - I find it very hard to gain weight.
Have you checked out Precision Nutrition?, John Berardi is doing a
vegetarian experiment - JB Goes Vegetarian
Quote:
Originally Posted by xanderd
my sciatica was really bad when i woke up this morning and Im getting worried about what I can safely do in the gym, although I do feel a bit better after my workout than I do before which must be a good sign.
dont know if this is something you can do with your injury, but it might help
Have you checked out Precision Nutrition?, John Berardi is doing a
vegetarian experiment - JB Goes Vegetarian
dont know if this is something you can do with your injury, but it might help
thanks Ill check those out
Friday 20th
*last night i was in a lot of pain but after sleeping with my legs propped up on big pillow and a heatpack on, and afrter taking 2 ibuprofen, i woke up feeling really good. Although i didnt work out yesterday so maybe my workouts are aggrevating the injury - I'll see how i feel tomorrow morning.
warm up
pullups - 3,3,3,2 (45 secs rest)
pressups (feet on step, 1 hand on ball) - 12,12,12
captains chair - 10,10,10
dumbell pec fly, 10kg - 10,10,10
Welcome to the Training Log forum.
Best of luck with your training.
If you can do 6 pullups and 6 pistols, you are ahead of the game already.
I'll be watching your training, since my wife has sciatica and I hope to get some tips for her.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
my back feels really sore and Im sick of it. At least the pain has centralised today from my leg to my back. I have acupuncture today and am seeing the orthapaedic surgeon tomorrow.
Wed 25th
didnt do pull ups as my back wa still aching slightly.
felt generally fatigued and sore today so really wasnt into it. mainly did deep press ups with hands on 2 medicine balls.
Fri 27th
pull ups 3,3,2 (15s rest)
negative chins - 3 taking 30s to lower each time
band assisted pullups -7,7
1 legged squats - 7,5,5
EZ preacher curls -reverse pyramid supersets - about 6 sets reducing weight from about 20kg to about 7.5 kg.
re-measuring my pullups I got 6 - less than before! But my bicep is aching, my shoulder hurts, my back really hurts and i am knackered so Ill give myself that
pullups - 6, 5,4
band assisted pull ups - 9,8,7
dumbell bench press*
- 16kg, 10
-22kg,10
-24kg, 10, 7
-20kg, 10
(first time properly lifting weights in months and my back feels fine with this exercise, I got a friend to pass me the weights so i didnt have to lug them around)
thurs 5th march
20 mins on the elliptical machine
10 mins power walking (6km/h at 6.0 gradient)
stretching
steam room
my back feel really tight when stretching, most noticeable when squatting down with my heels on the floor and my hams touching my calves and back rounded.
the tightness feels like it's above the injury site so i'm wondering if its purely muscle tightness due to the fact that I haven't really bent forward or used my full range of lower back motion in months.
The bench press I did on Monday feels good, finally using weights. My pecs still ache and I got really hungry, i think with my increased diet i could really pack some weight on once i start doing more weights.
Friday 6th march
woke up without any pain for the first time in ages and today and today has been relatively good overall for my back (apart from when i got crushed on the train )
Monday 9th March
pullups - 8,6 (shoulder hurts)
dumbell bench, 24kg - 10, 8 20kg - 10,10
plank 1 min
Wednesday 11th
pistols - 8, 6
negative handstand press up - 30s lower x 3
lateral raises, 6kg - 10,10,10
found out the surgeon doesnt want to operate on my back yet as the sciatic pain doesnt go below my knee, also as the disc is very dehydrated apparently if that gets worse its not worth taking it out as it might even be difficult to locate if its completely crushed!
Im kind of in limbo in that I have no treatment plan and am not in agony, but i still cant do everything i want and am in some pain a lot of the time :s
My back has gotten loads better in the last week Not sure why, the only different thing Ive done is accupuncture. The pain is less in my leg and more my back. There is still a part of my spine which feels very tender and tight...not sure what that is.
cardio - 30 minutes mix of eliptical, recumbant bike and treadmill.
Also on Sunday I sprinted 3 times up a huge hill near where I live which was kind of like HIIT so that was good - this was good as a combination of the soft grass and the incline seemed to reduce the impact - I still wouldnt run on flat tarmac at this stage.
my back feels pretty good. That tight/sore spot is easing off gradually day by day - I think it was because i literally hadnt bent in any direction much in the last 6 months so that part seized up.
went bicept mad
reverse pyramid cables - going from 50kg x1 to 5kg x10 total of 55 reps without rest
ez bar curl - 3x10
Sunday 22nd
hill running - 4 times up very a steep mound
Monday 23rd - weight 74kgPR! (maybe all the ice cream, pie, crisps and chocolate i had at the weekend!)
captains chair 3x10
plank 1 min
side plank 1 min
lying rotator cuff 5kg 2x10
wrist curls 20kg 3x15
elbow lever 2x10s (first tiem trying this in months and my back felt ok)
press ups with hands on 2 swiss balls (really great exercise - surprisingly pumped pecs afterwards!)
GOAl update
from 72 - 74kg (goal: 75kg)
from 6 to 8 pullups (goal: 10)
from 6 to 8 pistols (goal: 10)
Injury update
the back injury has progressed a lot, either by itself or due to the accupuncture I had. The leg pain has receded a lot and moved into my back.
exercise that seems to make it worse:
-Running
-handstands
Weights I can do with no adverse effects noticed
-preacher curl - any weight
-dumbell bench press - any weight (a friend helps put the d/bs in my hands to avoid lugging them off the rack)
-any dumbell exercise standing up with 16kg or less d/bs
elliptical - 10 mins
running uphil - 20 mins
stretching
Saw a thing online today about a mixed martial artist called 'Lyman Good' - I want his physique. saw a vid of hime doing plyometric pushups, kettlebell swinging and rope climbing...sadly i dont have access to a rope to climb.
Xanderd's training log
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