Physio Notes:
My Lower back has been holding together (Knock on wood. Daily KB work maybe the reason? hmmm). So we continued to look /work on my shoulder. She tested the strength of the rotators. It is feeling solid, tight, and strong there is still a little work to go.
We went through the list of things I am doing for the Delts and overall shoulder health. We went over and I am adding in daily, focused, Internal and External work with a band. The ITWY's will continue daily as well, they are slowly closing the rhomboid and lower trap issue.
I mentioned my observation with the Bird dogs, that the contraction from Right Shoulder to Left glute is definitely harder to do firmly and to hold.
So my homework for the next few weeks is to work the Bird dogs, ITWY's and Banded Int /Ext rotator work. The TENs machine is continuing to be a vital part of my day to day.
We finished the appointment with some cupping on my delt /bicep tendon, and then she taped it up one more time to "train" my shoulder /mind as to where my shoulder should be resting. Plate Raise /Band Pull-A-parts 3 x 15 x 25 lbs /EFS Pro Mini Bench (TM=226 lbs) Work Sets:
1 x 5 x 150
1 x 5 x 170
1 x 5 x 190
3 x 5 x 145 Alternating Single Arm Cable Row 8 x 8 x 70 lbs
Finished the session with Rope Face Pulls,Banded Pull Downs, Palloff Press. I left physio and headed straight to the gym to train. The deal I made with myself is that I would go as long as it did not cause any pain post treatment. Overall things are feeling tight and my bench motion is feeling smooth and strong(er). All the reps were fast off the chest. I cut the down sets to 3 instead of the planned 5 as the tendon the physio had poked, prodded and pulled was starting to become sore. Everything else I did gave it no issues.
1800 hrs (Apt Gym) Alt KB Swings 5 x 35 x 53 lbs ITWY's 3 x 8 x 3 lbs Bird Dogs (on Bosu) 1 x 2 x 15 sec hold Bosu Sit Ups 2 x 13
12 Dec 1749 hrs Alt KB Swings 5 x 35 x 53 lbs ITWY's 3 x 8 x 3 lbs Bird Dogs 1 x 5 x 5 count
1 x 10 x 1 count Internal Rotator 2 x 10 x green Thera band External Rotator 2 x 10 x green Thera band
Work was busy so only the KB session today. Yesterday's session was a blistering pace and I was feeling the effects today, stiff, sore and tired. Basically in need of a lighter recovery session.
13 Dec 0855 hrs Back Extensions
1 x 10 x Bar
1 x 10 x 20 lbs
1 x 10 x 50
1 x 10 x 60
1 x 10 x 70
1 x 10 x 60
1 x 10 x 50 Rotated between these 2 exercises During Rest breaks: TKE's 4 x 23 x EFS Pro Light band (orange) Neck Crunch 4 x 20 x 25
Alternating KB Swings (done throughout the session) 5 x 35 x 44 lbs Super set Wide Bar Face pulls 4 x 21 x 90lbs Bosu Sit Ups 5 x 11
Int /Ext Rotator Work 3 x 15 x green Thera Band Lying Hip Extensions 2 x 20
I opted to do my daily KB work at my work gym today hence the lighter KB for this session. The KB swings were a good compliment to the Back Ext.
Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)
In July 2012 I tore my ACL. Surgery in Nov 2012. I started writing this Trg /Recovery Log because I would be asked 20 times a day how my knee was doing. 8 mths post surgery I started having mild back issues and some hip impingment that i kept fighting through, working around, or getting treatment for when it got really bad. Nov 2014: an X-ray and MRI confirmed that I had bones spurs and arthritis in my hip. Sept 2015: I found out this meant a hip resurfacing (read: form of replacement). I write this for me now, to track things, and to organize my thoughts. In addition to giving my friends and family somewhere to go when they want to know how I am doing. It might also help someone else who has similar issues. I am not a medical professional. I did not stay in a Holiday Inn last night. This is simply my story as I progress through things. Thanks for reading.
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2 Dec 0935 hrs Alternating KB Swings 5 x 25 x 53 lbs ITWY's 3 x 7 x 3 lbs
1730 hrs Pull ups 4 x 3 Push Ups 4 x 14 Back Ext 4 x 7 GHR 4 x 5 Box Dips 4 x 5 Fat Man Pull Ups 4 x 14 Bosu Sit Ups 2 x 15 Bosu Plank 3 x 20 sec Neck Crunch 1 x 31 x 25 lbs
Solid bodyweight session. Rest was minimal. Challenging, but not a grindr session. Happy the Pull Up volume is growing. The Volume is growing for everything little by little. I will be back to a full fledged Silverback session soon enough.
3 Dec 0915 hrs Alt. KB Swings 5 x 25 x 53 lbs ITWY's 3 x 7 x 3 lbs
Working Night Shift so KB sessions are switched to a morning session. Great start to the day after walking the dog.
1915 hrs Rack Pulls (Double OH, NO Straps)
1 x 11 x 135
1 x 11 x 185
1 x 11 x 225
1 x 5 x 250
1 x 3 x 275
Probably a little too many reps on the front end. My Grip was fried by the set with 275 lbs. Low back, Hips, and Glutes all engaged well. Shrugs (w/ Straps)
1 x 7 x 315
1 x 9 x 275
1 x 11 x 245
1 x 13 x 225
1 x 15 x 205
Something odd I have noticed the last few sessions doing barbell shrugs. I have a difficult time finding my position with anything over 225 to shrug properly with. Meh. Probably just getting weak. I will keep an eye on it and work on fixing it.
EFS Strap Pull downs 3 x 11-15 x 150 EFS Strap Face Pulls 3 x 21 x 105 Head harness 3 x 15 x 20 kg Dips (full no Box) 3 x 5 Weighted Abs 2 x 21 x 150, 1 x 21 x 135 Wall Angels 2 x 10
Finished up with a variety of stuff. Looking through this I should have maybe done one more exercise for my Rhomboids /Shoulder issue. It is feeling better, now I am working through the adjustment period as I re-train my body where it needs to be and how to be solid in the proper position.
4 Dec 0805 hrs Alt. Kb Swings 5 x 25 x 53 lbs Bird dogs 3 x 6 (5 Count pause at the top of every rep)
I switched out the ITWY's today. As I sit here typing I think i wil put them back in. They seem to be the key for now. I will do both tomorrow. Switching to Midnight shifts so i will probably move my KB sessions to middle of the day when I wake up after my first sleep session. Working Mids I find I come home at about 0700, sleep till 11 or 1200 hrs move around for 2-4 hrs then head back for another 3-4 hrs of sleep before heading back into work. 5 Dec 0200 hrs High Pulls (worked up to) 1 x 1 x 205 Power Snatch 1 x 5, 5, 5 x Bar, 65, 95 Blast Strap Push Ups /Rows 5 x17 Blast Straps Face Pulls /Roll Outs 5 x 17 TKE's 3 x 23 x Purple Band (Light gym band) Back Ext 3 x 9 x Bodyweight Neck Crunch 3 x 19 x 25 lbs
Finished up with McGill Sit Ups, Superman's, Lying hip Extensions, Power Breath to make sure things stay balanced. I am going to experiment with the power breath to see if it helps with the heart burn when I am on midnight shift. Over all a good solid session. Did not push too hard, felt like recovery work which is what I wanted training at 2am and not feeling 100%. 1530 hrs Alt. Kb Swing 5 x 30 x 53 lbs ITWY's 3 x 7 x 3 lbs Bird Dogs 1 x 5 x 10 Count at top posn
Reps went up by 5 today. Small increase but things will get hoppy in a few more days as the reps increase even more. Loosened and Woke me up after sleeping a good portion of the day. One more midnight shift.
6 Dec 0305 hrs Plate Raise 3 x 20 x 25 lbs Band Pull A parts 3 x 20 x Red Gym Band (back against Squat cage) Db Floor Press
1 x 16 x 30
1 x 12 x 40
8 x 8 x 60 lbs Head Harness 3 x 15 x 20 kg Superset V-Bar Rows 3 x 15 x 120 T-Bar Rows 3 x 15 x 75 Chest Supported Db Row 3 x 15 x 35 lbs
Finished with Strap Pulldowns, Weighted Abs, Superman's, Hip Extensions. Feeling refreshed after this session. One more Midnight shift so one more Zero Dark Trg session.
1510 hrs Alt. KB Swing 5 x 30 x 53 lbs ITWY's 3 x 7 x 3 lbs 45 Deg CS Shrugs 2 x 30 x 25 lbs
Tired, really need some quality sleep. Body is achy and my concentration is lacking. Like being hungover without the headache and vomiting. Did not go at a crazy pace today but got this short session completed in less than 20 min. Felt a little more refreshed and my back seemed to have stretched out a little. Have something to eat and go back to bed for a nap before work.
7 Dec 0310 hrs Back Ext 2 x 20 Wide Bar Face Pulls 2 x 50 x 75lbs Rope Curls 2 x 25 x 75 lbs OH Tricep Ext 2 x 23 x 90 lbs Side Plank 2 x 30 sec Bird Dogs 2 x 10 Lying Hip Ext 2 x 20 Superman's 2 x 10 Banded Front /Side Step 1 x 20 x EFS Orange Band Db Press /Side /Rear Laterals 3 x 9 x 30 lbs Powerbreathe 1 x 1min, 1 x 30 sec
1240 hrs Alt KB Swing 5 x 30 x 53 lbs ITWY's 3 x 7 x 3 lbs
Took a few days off when I got home. Hip flexor was a little too stiff for my liking. Everything felt ready to roll after 2 days off
.
10 Dec 1712 hrs Alt KB Swings 5 x 35 x 53 lbs ITWY's 3 x 8 x 3 lbs Superman's /Bird Dogs /Lying Hip Ext 2 x 10
The Kb session after driving for about 2 hrs felt good to move and get my blood flowing. Feeling the rep increase little by little. Feels good to have a short term goal and moving forward with it.
Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)
So no actual trg but a lot of things went on. Saw physio, a nurse practitioner and got my immunizations checked (without getting Autism for fuck's sake. Lol)
Nurse Practitioner:
-Asked for sleep study, got it. The referral has been submitted i should hear back in the next 2 weeks.
-We discussed pain, arthritis, discomfort, and inflammation. More directly how to best manage them all. At the minimum dose required.
-we covered some other things that I will discuss later on. It will be a longer post but it brought alot of things together for me. Answering much needed questions.
Physio:
-we discussed my shoulder. As i have been working on it myself for months it seems my trial and error has been pretty solid. My physio gave me the last few keys i needed hopefully.
-the big take away is that my shoulder blade is still winging because of my lower trap area. She showed me how my shoulder and shoulder blade is supposed to sit.
- I knew the exercises already and they are no back in full rotation.
-Kinesio Taped my shoulder into position to help matters along.
-she asked if i had a Tens machine, to which i replied i was going to ask but after the morning i had i figured it might be a little too far.
-she went and grabbed one, showed me how to use it and i got to take it home. I have already used it several times and I am glad to have it.
28 Nov 0900 hrs GHR 2 x 9 x Bodyweight Step Mill w/ Weight Vest
20 Min /Int 20 sec On - 40 sec Off
99 Flights, 225 Cal
Rest was level 6 - 10
Work was 12 - 18
Barbell Push ups 5 x 10 x weight vest (i rotated between different heights) Plate Raise 2 x 15 x 25 lbs Back Extension 3 x 10 x weight vest
29 Nov 1240 hrs Rear Delt Laterals 3 x 20 x 20 lbs Floor Press Lock Outs
1 x 10 x Bar
1 x 10 x Bar+Chain
1 x 10 x 65+Chain
1 x 10 x 85+Chain
1 x 8 x 95+Chain
1 x 8 x 115+Chain
1 x 8 x 135+Chain
2 x 8 X 155+Chain
1 x 8 x 135+Chain
1 x 8 x 115+Chain
No idea, nor do I care how much the Chain weighs. I have one setup and that is what I Use. i don't have any partial plates in my Home gym so I use the Chains instead. Today I had them set a little lighter.
I was testing out my upper back. I wanted to do some Tricep Volume work. I wanted to train before I had to head back to the city. This fit the bill
When I got to the city I hit the Apartment gym, which all things considered is pretty decent for short sessions here and there when things get busy.
1940 hrs 20 lbs Plate Carrier ON Hill Climber Elliptical (I will just take a picture of it one day)
1 x 10 min 1006 ft, .91 Miles, 150 Cal
5 Min "rest" consisting of: 45 Deg Chest Supported Shrugs 2 x 21 x 40lbs
1 x 10 min 1033 ft, .93 Miles, 155 Cal Bosu Plank 2 x 30 sec (1 min rest)
I walked the dog before this. This helped stretch things out and help me sleep better after 3 large Homemade Soft Tacos.
30 Nov 0935 hrs GHR 2 x 10 x Bodyweight Band Pull-A-parts 4 x 10 x Red Gym Band Back Ext
1 x 10 x Bar
1 x 10 x Bar+Band (experimenting, dropped it after this set)
4 x 10 x 50 lbs
This Back Ext /GHR made by a no-name company continues to challenge and baffle me in trying to find an optimal setting and position.
Finished up with Wide Bar Face Pulls (to chin), Bosu Situps, TKE's. and ITWY's. Pull up Hang 1 x 30 sec x 3 reps
1 Dec 0935 hrs Band Pull A parts /Plate Raise 50 reps Bench
worked up to:
1 x 5 x 165
1 x 3 x 185
1 x 1 x 210
5 x 5 x 165 Single Arm Cable Row 8 x 8 x 65lbs ( no rest ) Face Pulls 4 x 21 x 90 Band Pull Downs 1 x 100+ x Red gym Band Barbell Curl 1 x 102 x Bar
1715 hrs Alternating KB Swings (done throughout)
4 x 25 x 53 lbs
1 x 50 x 53 lbs
This is the start of a 25 day KB Challenge inspired by EliteFTS Sheri Wetham. She had 3 x 25 day Christmas Challenges. I am using my own 53 lbs KB's that i keep in the Apartment gym. The goal is 5 x 50 reps by Dec 25. I will do 5 x 25 daily and every 5 days I will add 5 more reps. I did 50 reps on the last set to see how far off I was from the goal. This is going to be rough but fun.
DB Press /Side Laterals /Rear Laterals 3 x 9 x 20 lbs Pallof Press 3 x 15 x 3 plates (weird Cable machine the pulleys make simple weights heavier which is good) Bird Dogs 2 x 10 Mc Gill Sit Ups 2 x 40 ITWY's 3 x 10 x 3 lbs
Second Session of the day. Finishing up what I did not get to do this morning. The little things that add up over time.
So my morning at the Hospital was very informative. It seems I have a fox in the hen house. Speaking with the Nurse practitioner we went through my pain management. She explained a few other things for me as well. I will be down grading my Naproxen dosage. Instead I am trying Tylenol Arthritis. We will see if this helps my situation. I also asked for a sleep study to find out if I have Sleep Apnea. She thought it was plausible and I got my referral in. My Appointment for the Sleep study is 27 Jan.
If I have sleep apnea it will contribute to an already poor situation. Side effects of not hitting deep REM sleep regularly is quit involved.
Now the other side effects of the inflammation and arthritis coming from my hip was something I had not considered. I knew the restricted movement and altered ife style would be a challenge mentally. Even wear me down at times. What I did not know was that the Inflammation long term would affect my brain chemistry and actually contribute to depression and malaise.
There is something else I have not spoken to much about. I have been informed up front that post surgery my career is most likely done and I will have to go through re-training then onto a new career. This obviously brings its own challenges but i have been looking at different job ideas and in some ways I am excited for this challenging, yet new beginning. So to be honest, I have been fighting mild depression and my motivation has been waning when it comes to doing anything somedays. Managing the discomfort has helped. Maintaining decent nutrition has helped. Despite controlling what I could, as I said a few weeks ago, I am still struggling in my mind.
Now I have one possibly two contributing factors to not simply being able to fight through like I normally would. This is a little more than simply adjusting my lifestyle until post surgery and then having to figure out what I want to do next for a job /career. The inflammation may be a factor working against me in more ways than I originally thought. Just knowing that the long term implications of the inflammation maybe be fighting against me is empowering.
Fucking Hell, my mind runs the show not my body. But just this once it seems my body has found a way to get fox into the hen house. I know training regularly will fight symptoms of depression so I looking at more short term goals to focus and keep myself accountable. I will visit or call friends and family as much as I can.
If my sleep is a problem then the extra naps I have been ensuring that I get will help. At least until I get the results of the sleep study. I had the sleep problem long before I started working shift work. So far my shift schedule and living with minimal responsibility during my shift weeks has allowed me to get more naps in. Lastly, one more piece of the puzzle has been this Training log and a separate notebook that I use to journal and organize my thoughts. Writing in some form or fashion I discovered to be helpful when I fought insomnia about 10 yrs ago. It allows my brain to slow down and organize. Which I am figuring without the deep sleep i should be getting I am doing in another way.
None of this shit is an excuse. Just information I am compiling so that I can continue to work through everything. We all have shit to deal with, we all have stress, it is how we acknowledge and deal with everything that is the key. This is what it is.
Never out of the fight. I am going to struggle from time to time, I am human. Like Hell I am giving in anytime soon. Just have to keep adjusting, Keep moving forward.
Reading articles like this lately has helped too:(re-enforcing my own fundamentals)
20 Nov 0740 hrs Hill Climber Elliptical
Intervals 30 sec On x 1.5 min Off X 20 min KB swings 8 x 8 x 53 (30 sec Rest) Rolling Triceps 4 x 8 x 20 lbs Chest Supported Db Shrugs
1 x 11 x 20
1 x 11 x 30
1 x 11 x 40
1 x 11 x 50
1 x 11 x 45
1 x 11 x 40
Rest was to the Db Rack and back. A few sets were in between sets of tricep work. The angle i was using is what i have been looking for to stretch out my traps. Due to the side i sleep on I have had issues on and off with my right shoulder. This may be another piece of the puzzle. I will keep working this movement on this same bench for a few weeks to see how things play out.
20 Nov 1810 hrs Plate Front Raise 1 x 50 x 25 lbs Band Pull-a-parts 1 x 30 x Red EFS Band
For the band pull-a-parts i put my spine right against the squat cage post. Seemed to give me a little more feed back to engage my mid back better. Db Floor Press (30 sec Rest between all sets)
1 x 8 x 30
1 x 8 x 40
8 x 8 x 60
All reps as fast as possible while remaining tight through my upper back. Legs straight out not bent.
V-bar Rows 3 x 20 x 100 T-Bar Rows 3 x 15 x 75 (close, wide, med grips)
Completed throughout the session: Head Harness 3 x 15 x 35 lb Hip Ext 2 x 10 (L&R) McGill Sit up 3 x 20 Supermans 3 x 10
Finished Up with: Weighted Ab Pulldowns
1 x 13 x 120
2 x 13 x 150 EFS Strap Pulldowns 3 x 13 x 140 lbs (30 sec rest)
21 Nov 1820 hrs Scorpions 3 x 10 GHR 3 x 10 Back Ext
1 x 10 x Bar
3 x 10 x 50
With how things have gone with my back this week I am happy and thinking this went well. I capped it this week at three work sets instead of the planned 5 because I could tell things were starting to tire out.
Pull Up Hang 30 sec Hang x 2 reps
Finished up the session with Wide Bar Face Pulls, Rope Curls, Superman's, Bosu Crunch, Banded Side /Front step, Side Plank's, Bird Dog's, Lying Hip Extensions, and lasty a little bit of power breathing. Something else I know helps with Heart Burn and feels good through the abs when they are stiff and sore.
"Control your Breath and you control your Fear." -Rickson Gracie.
22 Nov 1805 hrs Shrugs (30 sec rest)
1 x 21 x 135
8 x 8 x 225 Upright Rows (30 Sec rest) 8 x 8 x 135
Plate Raise 100 reps x 25 lbs (in as few sets as Possible) Band Pull-A-Parts 75 reps x Red band (similar to EFS Pro Mini/ As few sets as Possible)
I used the squat cage upright again for the band pull-a-parts. My Shoulders were super pumped after the plate raises. Hammer Curls
1 x 13 x 40
1 x 15 x 35
1 x 17 x 30
1 x 19 x 25 (Last Rep hold Contraction for 5-10 sec)
1 x 21 x 20 (Last rep hold Contraction for as long as possible 20+sec) Single Leg Hip Bridge 2 x 20 Bird Dogs 2 x 12
Super Set Bosu Sit Ups 1 x 21 Bosu Plank 1 x 15+sec (wobble the board as much as possible, make the abs cramp quickly)
Plans had to change for this session the gym was out of bounds because of Basketball. So I adapted and did some simple trap work instead.
23 Nov 1450 hrs Stair Climber Elliptical (Plate Carrier ON)
Warm Up: 5 min x avg pace 5.5 - 5.8 /2 min rest
10 min x avg pace 5.5 - 5.8 /5 min rest
10 min x avg pace 5.5 - 5.8 Rolling Triceps 6 x 8 x 30 lbs Chest Supported Db Shrugs 1 x 50 x 20 lbs ITWY 1 x 11 x 3 lbs
Short Conditioning session in the apartment gym. Plate Carrier added that little bit extra. Good sweat session. Heart racing. Lungs Burning.
Keep Moving Forward, Keep Your Fundamentals, Keep Getting Strong(er)
Shots of this first thing in the am are good for your soul.
Back Ext 3 x 13 x Bodyweight GHR 3 x 11 x Bodyweight Head Harness
1 x 17 x 25 lbs
1 x 17 x 35
1 x 15 x 45
1 x 13 x 50
1 x 34 x 25 Face Pulls (long pause at contraction) 3 x 17 x 60 lbs BB Push Ups /Fat Man Rows /Bosu Sit UP 3 x 10 Weighted Ab Pulldowns 4 x 15 x 105 Neck Crunch 2 x 17 x 25 Hand Stand 1 x 5 count, 1 x 10 count
This was very much a recovery session. My Upper body was feeling a little tired and after the previous session of Back Ext this week I needed a little blood flow and traction. It felt good at the time but a hours later my hip seemed to not be so happy. Normal day i guess. I was using actual plates with the head harness and it seemed to shift the weight ever so slightly. I nice variation instead of the evenly weighted KB's.
10 Nov 1800 hrs
Plate Raise 1 x 50 x 25 lbs High Pulls
2 x 5 x Bar
3 x 3 x 135
2 x 1 x 185
1 x 3 x 165
1 x 3 x 155
1 x 3 x 115 2 High Pulls, 1 Clean, 1 Push Press
3 x 1 x 95
I walked into the gym feeling pretty fucking solid. Once I got to the 3rd set of 3 reps with 135 things to come unraveled. I tried one set of 185 but decided better of it. I only do these for fun so I am not too concentrated on the numbers.
Combo Db Press, Side Laterals, Rear Laterals 3 x 11 x 20 lbs
Just enough blood flow and muscle pump from these.
Chest Supported shrugs 3 x 17 x 50 lbs Rope Curls 3 x 21 x 70 lbs Hammer Curls
1 x 14 x 40
1 x 11 x 40
1 x 5, 5, 5, 5 x 40, 30, 20, 10 lbs Vbar Pull downs 3 x 17 x 165 Stir The Pot (abs) 2 x 5 clockwise, 5 counter clock
...Because graphs, and learning
11 Nov
1530 hrs
Elliptical Hill Climber 4 x 3 min x 5.5-5.7 avg pace
Brief and intense, enough to make me breathe hard and sweat. I did not want to take the whole day off today. If the apartment building had an Airdyne I would probably be doing a daily torture session on it. I also find intense conditioning sessions seems to alleviate the mild heart burn i get from Midnight shifts /Naproxen (not sure of the actual cause anymore)
12 Nov 0140 hrs
12 Nov
0140 hrs
Farmer's Walk (w/20lbs Plate Carrier) 10 x 20m x 90 lbs
Just the walks today. rest was long enough that I felt I could do another trip. in total this was under 10 min.
Shrugs (w/Plate Carrier & straps) 4 x 17 x 225 lbs
Grip was already fried. This did not feel all that heavy but I felt like I was not stabilizing properly through my low back. So I kept the weight lighter and pushed for a nice trap burn.
Weighted Ab Pull Down
1 x 17 x 105
1 x 17 x 115
1 x 17 x 120
1 x 17 x 130
Slowly working the weight up on these. The machine I am doing them on is not ideal so balance is a slight issue but I still get what i need from the exercise.
Box Dips (starting with feet on box /slightly above 90 deg) 4 x 5 x body weight
This session should have been the first indicator something was off in my low back. I Kept the weight low in the shrugs because my low back and lower abdominals had trouble getting and staying tight so things you could say were feeling loose. The weighted abs felt great and the Dips i did from the box because I find there is less shoulder irritation but the triceps work well and I always start and end with maximum tightness.
So the next few days I spent sleeping, Chopping wood, dog walks, and relaxing in the Sweat Lodge /hot room (aka my living room with the wood stove). I was honestly going to train on Monday afternoon. I swept the house, raked some leaves (very minimal). Then while at the grocery store I could feel my low back slowly sliding out. It was weird. By the time i got home (10-15 min later) I could barely get out of the car.
I suddenly had the back of a 90 yr old man. It was fantastic. I got up early Tuesday morning and took some Naproxen and Tylenol, which seemed to the trick. I was stiff and could not tilt my pelvis without pain but I was upright and able to walk around which seemed to help in short doses.
I made the drive back to the city and walking the dog upon arrival seemed to help. More Tylenol and then a flexoral at bed. I slept OK both Monday and Tuesday night. Woke up stiff and now as I write this Wednesday night after a nice "Clunk" this afternoon it feels better about 80% better. I see my physio on Friday so I can make it to then.
On the Up side I did train today.
18 Nov 0900 hrs
Fucking Hell Yeah! Going from barely able to stand and then training 2 days later.
Warm ups: Pull-a-parts and Plate Raise x 3 sets of 15 reps Bench
1 x 155 x 3
1 x 175 x 3
1 x 195 x 3
3 x 155 x 5
Single Arm Cable Rows (L/R No Rest until all sets completed)
8 x 8 x 60 lbs
I rowed these high up into the rib cage. Under control, now hard lean forward. I lightened the weight and simply pushed up the volume. I read an article about some "old school" hypertrophy set x rep scheme. I laughed I have not really done 8 x 8's since I was a teenager. Solid upper back pump.
Face Pulls 5 x 15 x 80 lbs
More Rear Delt /Upper back pump-i-tude.
Barbell Curl 1 x 87 x Bar
5 sec rest +13 more reps for the 100 rep total. Goal is to get back to 100 reps in one set.
Banded Pull downs 1 x 100 x EFS Monster Mini (Black) Bosu Plank 2 x 20 count
This felt decent but a struggle since my back was slightly out still.
DB OH Press /Side Lateral /Rear Lateral
1 x 9 x 25
1 x 9 x 20
1 x 9 x 15
Finished up with foam rolling my left hip, quad, upper back. Then Hooked a heavier band up, put it under my arm pits and sat down, for a nice gentle traction of my T Spine hoping it would help things lower down my back.
The training session and movement led to my back re-adjusting later in the afternoon. Bingo!
19 Nov 0910 hrs
Superman's 2 x 12 (6L/R)
So feeling about 70-80% with my back heading into the gym this was meant to be a calisthenic recovery session. Midway through my first set of Superman's i had a big Ker-clunk! in my low back and everything was set back into place! Great start to the day and the training session.
Pull Ups 4 x 3 Push Ups 4 x 13 Back Ext 4 x 7 Fat man Rows 4 x 13 Bosu Sit Ups 4 x 13 Neck Crunch 4 x 13 x 25lbs Box Dips 4 x 4 reps
The Pull Up Volume builds. I have numbers in mind to rebuild my Silver Back Saturday. This session will happen weekly from now on and build as the Pull Ups build. Slow build of Volume back to a decent level again.
Feeling a little better now that my back is reset itself. I still see Physio tomorrow ask her to check it and my shoulder that i seem to incessantly sleep on. I am managing it but wondering if she ideas or guidance. Till Next Time.
Keep Moving Forward, Keep your Fundamentals, Keep Getting Strong(er)
1 Nov 2015 0120 hrs Warmed up then: Rack Pulls
1 x 3 x 275
8 x 1 x 275 (done at the top of every minute)
2 x 9 x 225 (reps for blood flow, make things feel better the next day)
All Rack Pulls done Double OH. To strengthen grip and to keep me honest. For now at least my grip fails before my Low back especially when doing rep work.
Neck Crunch 4 x 17 x 25 lbs
Finished Up with Wide Bar Seated Cable Rows, T-Bar Rows, Single Arm Cable Rows, lots of OH Tricep Extensions, Machine Rear Delt fly's, Preacher Curls (not going to full extension but far enough), and finally a few quick sets of back Ext with some Stir the Pot to cap things off
2 Nov 2015 0215 hrs **20 lbs Plate Carrier worn through out** Farmer's Walk
10 x 20m x 65lbs Spiderman PushUps 5 x 5 Handstand / Push up 5 x 10ct / 1 rep Shrugs (yes i was still wearing the Plate Carrier)
1 x 20 x Bar
1x 21 x 135
5 x 8 x 225
1 x 8,8,8 x 135 (Wide, Medium, Narrow Grips)
6 Nov 1005 hrs Band Pull-a-parts & 25lbs Plate Raise 3 x 15 (warm up0 Bench (TM=221)
40%,50%,60% warm ups then
1 x 5 x 145
1 x 5 x 165
1 x 5 x 190
2 x 8 x 145
1 x 7 x 145
1 x 5 x 145
Not world record weights or even PR weights but the right shoulder is feeling solid still as I get up around 200 lbs with volume. encouraging. Single Arm cable rows
5 x 8 x 75lbs (Back and forth until completed, No rest)
Barbell Curl (AMRAP) 1 x 73 reps x Bar
This one all out set nearly fucked the rest of my session it took about 5 min before my hands and forearms started to feel like i could even consider doing anything else. But doing this one high rep set once a week I have found helps my bicep tendons immensely. I will simply push it to the closing time at the end of the session next time.
Finished up with Face Pulls (holding the rubber ends of rope and elbows driving back with authority)Stir the Pot, Rolling triceps, Bird dogs (do shit you hate and you will improve- i keep hearing that. Well I do sort of hate Bird dogs, maybe not hate but i really find them not stimulating)
Christmas trees courtesy of Shawn Ray and Flex Wheeler
7 Nov 1020 hrs
Back Ext (The bar i use for this is the EZ-Curl bar, bar weight not included)
2 x 10 x bar
1 x 5 x 50
1 x 5 x 70
1 x 5 x 100
3 x 10 x 50
Low Back pump. I will have a ripped and shredded Christmas tree in time for 25 Dec. That is the plan. make it grow! Doing this one exercise regularly seems to have immensely contributed to how good my low back has been feeling. encouraging.
Finished up with TKE's, Banded Walks (Front and Side and backwards), Face Pulls, Paloff Press.
The topper for the session was a solid Wide Grip Pull up hang for 30 sec followed by one rep. Something I picked up on in my readings in the last few weeks. I will toss it in, lengthen the time hanging slowly and see what comes of it in the coming weeks, months.
8 Nov 0955 hrs Pull Ups 3 x 3 Band Pull-a-parts 4 x 13 x Red EFS Mini (Red) T Bar Rows 3 x 15 x 75 V-bar Rows 3 x 15 x 150 Rope Pulldowns
1 x 13 x 100
4 x 13 x 105 Chest Supported Rear Delt Rows 4 x 17 x 25 YTWI 3 x 7 x 5 lbs Band Pulldowns 2 x 40 x Monster Mini (Black) Side Plank 2 x 30 sec (L&R) Db Shrugs
5 x 11 x 80
1 x 9 x 90, 80, 70, 60, 50, 40 lbs
Not sure why i got such a wild hair in my craw today to do so much fucking volume but this session definitely burned some calories.
Pull Ups were strong and solid. Second session of 3 x 3 so i will be adding another set of 3 next session. I will also be shifting them to another training session. I do prefer doing pullups combined with Pushing movements in a session. Maybe it is time to bring back Silverback Saturday.
So I had to go into to see my medical people because my script for Naproxen is running low.
I will not get into all the details but i never saw the doctor only spoke to the med tech so I definitely left frustrated but learned a few things:
-I need to up my arm work so the small cuff does not fit at ALL. Every time my blood pressure gets taken the person doing it always uses the small cuff. Which is supposed to be maxed out at 14.2 inches (I read the cuff during one of the many periods i had alone). My Forearms are almost that big. My arms measure in at over 15 inches relaxed at the spot they put the cuff. I guess I will have to be more insistent for the adult sized cuff in the short term. My Blood pressure came in on the high side due to this error as it usually does.
-I have to go back at the end of the month for a long term script. The one i got will only last me until then pretty much, give or take a few days. The appointment at the end of the month is at least a nurse practitioner. So I can also ask about a sleep study to see if i have sleep Apnea.
-My recent, mild, heart burn may not just be a side effect of working midnight shifts. I forgot Naproxen also causes it.
I will have to do some more reviewing of NSAIDs and Pain killers.
I was asked 4 questions (about side effects) of things i may be experiencing:
- I said No to stomach pain (Liver bleeding i am guessing),
-no to bloody stool (yeah pretty sure you would have seen me before now),
-if i was taking the full dose (yes, other wise i am a miserable person to be around),
- lastly do i have heart burn (um, not really, yes sort of, a little bit, but only after midnight shifts)
Having a discussion with a guy at work who was given Naproxen the other day, he stated he was groggy and super tired. He figured it was the Naproxen. Which made a light bulb go on in my head.
That might explain some of the up and downs i have had the last 2 months. I will monitor this if this applies to me.
Remember I am not a medical professional, I only take what i am prescribed and only by the dosages prescribed to me by my medical professionals
So after the post i cut my pace back a little and I seemed to find a little bit of a groove. I allowed myself more to simple exercise and move daily. I have also had a few more "Bodybuilder" sessions. No I am not planning on putting a speedo, spray tanning and stepping on stage just yet. don't rule it out though. Ha.
The focus more on muslce pumps and making things burn from higher reps seems to have given bit of a therapeutic effect. I know this shit but still having to re-learn lessons from when i was 13 yrs old.
I have played around with high Pulls from the knees, Power shrugs (knees), and a few power cleans. Teaching myself something new is a good challenge and again refreshing for my head.
When I am home I used my home gym, utilized my sled, and cut some wood.
I do not count it as anything other than relaxing but it should be noted I adopted /rescued a 8-9 yr old Bull Mastiff. He has sore achy knees so he can only go for walks 30 min or less. So we are a good pair. He is also my fire team partner when I am away from home. The extra walking seems to have helped my hip. Due to this I have dropped the treadmill /Plate Carrier sessions for now. It is more fun being outside walking anyhow.
Anyhow here are the highlights from the last 2 weeks or so. 16 Oct
High Volume Shoulder work. Front raises and laterals finsihing up with Db Shrugs and Stir the pot on a Physio Ball. 17 Oct Oly work (Power Shrug,high Pulls, Power Cleans, Push Press) Kb Swings
3 x 21 x 50lbs (1 min rest)
5 x 21 x 70lbs (1 min rest) 18 Oct
Cable flys 4 sets
Close Grip (Fat Gripz) sets of 8 reps starting with the bar, 20lbs jumps up to 105lbs for 2 sets and then a final set of 21 reps. Rest was long enough to add weight.
Hammer Curls 4 x 11 x 50 lbs 19 Oct
Off Day (transition from Evening to Midnight shift)
20 Oct
Plate Carrier on for Blast Strap Rows, Push ups, Face Pulls, Rollouts
Plate Carrier off Dips, Back Extension
I should explain when I do dips i do them from the bottom position starting with my feet on a box. I tighten everything up then contract up to the top position. I have always loved dips but have found my front delts don't always appreciate them. So i do them once in awhile with this minor tweak in starting positions and i find i get something out of them without buggering my shoulders.
21-23 Oct
Dog Walks, yard work and shooting Pop cans with the Red Rider BB Gun ( I won it as a door prize at a Charity auction).
Also set up the BB in the basement with 135lbs + Chain. Did High Pulls and Shrugs all day every time I had to go down and do something in the basement (Read: LAUNDRY). If I had to guess probably like 10 sets of 10 at a minimum, maybe more.
24 Oct Floor Press 5 x 5 x 135 + chains Sled Drags and Wood Chopping (actual wood cutting not that cable movement people do)
25 Oct Stair Climber Elliptical
2 x 1/2 Mile (Less than 6min) Push Ups, Stir the Pot, Db Rows (completed between 1/2 mile sessions)
26 Oct Pull Ups 3 x 3 x bodyweight High Pulls (from Knees)
5 x 1 x 185
5 x 1 x 155
27 Oct Back Ext (w/ bar) 4 x 10 x 50lbs Band Walks, Cable Rows, Pallof Press, Bosu Situp, Bar hang, TKE's 28 Oct Bench
4 x 2 x 185
1 x 10 x 185 Db Floor Press, Arm work, Pallof Press and Seated Cable rows. 29 Oct- Farmer's Walk 10 x 20m x 85lbs w/Plate Carrier (+20lbs) Handstands /Push Ups (w/Plate Carrier) 5 x 1
The Farmer's and Handstands was a package deal on one end of the 20m. Ab work -bosu crunch & Standing Abs 30 Oct -Transition Day off. 3 x long dog walks. 31 Oct - Off night. I waited to long on shift to go so at about 2am I was to fucked up to go train.
1 Nov- Corrected the mistake and went early. Also going to be a longer than normal midnight shift with the 1 hr time change. Rack Pulls (top of knee cap)
1 x 3 x 275
8 x 1 x 275 lbs (45 sec rest)
2 x 9 x 225 Neck Crunch 4 x 17 x 25 lbs Cable Rows, Tbar Rows, Seated Rope Row,OH Tri Ext, Preacher curls, Mach Rear Delt, Stir-the-pots.
An Arm /Back Pump is awesome at 2am while working mids.
I have also had a marked increase in Abdominal work. I had a bit of a scare 4 weeks ago thinking I may have gave myself a hernia (semi-common with people with hip issues I guess as my body is out of alignment alot). Physio checked and I am clear, yay!. It was just a pinch or a mild strain. In addition to the Ab work. Daily Back Ext, low volume, keeping my back muscles strong and active.
Overall my physio is impressed with how well my body is holding up and wants me to simply keep doing all of it.
I definitely feel like I am back on track after struggling to simply have a decent training session most of September.
So it is has taken some time for me to write this. In fact int he last few weeks I have written portions of this numerous times in my mind. I have had to find perspective and let a few things sink in. Now it time organize my thoughts and lay things out. For me this is cathartic and works as a therapy. I know none of this situation is dire but I do need to get out of my own head for a little bit. As I explain it all, it will make sense.
As you read this realize i am not bitching, I am organizing my thoughts so i can get on with getting on. I regret very little that I have done that brings me to this point. In fact if I regret anything is that on a few occasions if I had known I may have gone even harder known the consequences of my actions were going to arrive sooner than I anticipated.
So about a month ago I went in to see the Ortho Surgeon. To be honest the worst case scenario (in my head) was a clean up of the damage with a visit back to see him in 5-10 yrs. I was good with that. No I was fucking ROCK SOLID with that. If you had talked to me in my 20's I was rock solid with being smashed up in my 50's and 60's if it meant I had been all in with what ever I was doing.
On first contact with the enemy, all plans fall apart.
Everyone has a fight plan until I punch them in the face.
You get the idea.
Things were no where near my ideal plan.
I need more than a simple clean up job. I require a metal hip resurfacing which is a form of Hip Replacement. I know I was shocked by this news as I was speechless for at least a minute and suddenly had ZERO questions to ask. I was not prepared for this. What does this mean? Then my mind went bank. Not life or death but definitely a shock for me. I am 39! not 49! or 59! What the serious FUCK is going on!? Now you understand my shock.
This surgery will buy me 20-25 yrs until the next full on hip replacement(think chopping off bone and a lot of metal parts vs a few replacement pieces in the initial surgery). The Hip resurfacing should also save some bone for the next surgery (Yay! for saving original parts!). This is obviously a little bit of a bigger deal. The Surgery itself and subsequent recovery I am not afraid of and in a lot of ways I look forward to the challenge.
I went back to see my work doctors to back brief them. That was when I got some surprising news.
Now let me first say, A lot of things still need to unfold before this next piece takes place.
I was told up front, that post surgery i would have to look for a new career. There has been a recent policy shift and metal joints means I am un-employable. The justifications I was given as to why I would be un-fit to do my job I will not get into in this forum. If you are curious email me. Let me just say I do not agree with their reasons and personally it is Fucking Bullshit. I will get disability benefits,re-training and some sort of pension.
The Post surgery consequences I will deal with exactly then, post surgery. I simply want my quality of life back and the sooner I get this done, the younger I am which means the faster my recovery will be. Like I said before A lot of things will have to play out post surgery.
SO, it turns out I have an excellent Boss. The day after I got this news he calls me from my desk, walks me down the hall, and introduces me to someone who has had both hips replaced as well as a few other surgeries, and has been dealing with the system for a few yrs. We went back and forth for about an hour.He knew of the policy change and was already preparing his fight. I walked away from that discussion, motivated, full of excellent advice as well as with a new perspective on everything. I could not thank him enough, he took an hour out of his day to help me tremendously
My 2 biggest take aways from that sit down:
1. Learn real (FUCKING) Pain management. -I have done a lot the past 2 yrs with my Physio and RMT. He explained there was a lot more I could be doing and how it affects you physically and mentally first hand. I have already noticed the difference in little ways. I will not get into specifics. (hint: understand how basic pain and anti-inflammatory work (do research) and realize when you need to go back to the doctor to go up OR down dosages or change to a new type of pain or anti-inflammatory medication.)
2. Go get a second opinion- He directed me to a different surgeon that does an Anterior surgical approach instead of posterior approach. The differences? Huge! shorter recovery, less complications short and long term. Waiting to see this surgeon which also buys me something I need , TIME.
Coffee and maybe some pain meds.
Time in order to figure out what that next career is going to be and all planning factors that go along with it. Now i should say there is a chance I may get retained but I have been given a wake up call to sort my shit early so I will do and I am doing just that.
My initial list of careers /jobs is now different from what I would have picked even a month ago.
This leads me to where I am now. All my injuries have taught me to continually focus on what I can do currently, eventually the other stuff comes back. In this case somethings are not going to come back at all.
This feel like a loss of identity. I get it, the older you get certain things hurt more or simply you do less of, and eventually you stop doing those things. In this case it feels way more sudden. Remember what I said earlier about 39 vs 59. Yeah life is not always how you plan.
Jobs, hobbies, and activities I would have done or looked at doing or was looking back at getting into are gone for good. Post surgery my body will not be able to or should not take the physical impact.
I am struggling with this. In my head.
It is why I think my trg has been all over the map since I stopped squatting a few months ago. My mind is lost and my training is lost. One usually sorts out the other.
This is a partial symptom of the struggling. In my head.
Yes I can and will squat post surgery, you can bet you bottom dollar I will get back to lifting shit from the floor post surgery as well. The fact remains though I am going to have to transition my mind set a little bit.
I am struggling with this. In my head.
Yeah I am not fucking dying, there is a lot of worse shit that could happen to me. Usually i find a way to shut my brain off and just get on with things. This time it is taking me a little longer.
This time I am struggling. In my Head.
Managing the pain has helped. Focusing on job ideas has helped. Focusing on my nutrition has helped. I have good days and not so good days. I know things can all change at the drop of a dime, although this time I getting impatient for that dime to drop.
Which is causing me to struggle. In my head.
I may not always be the most positive person it seems but I have always known that action is better than inaction. So as long as I just get on with the task at hand my negative thoughts shut off and I my mind focuses in the moment.
I am struggling to focus in the moment. In my head.
I used to be ALL IN. Everything I did I was ALL IN. Now, I am not sure if I will be able to be ALL IN. If I can't be all in, then i feel like I should quit. Quitting is not something I have done in a very long time. Which is why I am struggling. In my head. This is the part that hurts the fucking most, i mean really fucking hurts. More than even this hip does some days.
Clint Darden explains what I mean when I say ALL IN. This video actually helped bring together my thoughts on this.
In the Mean time, I will keep finding a way to move forward. This whole situation has a lot to still play out, during that time i will find a way to get Strong(er). I know I have good days and not so good days. I used to simply get angry and rage my way forward. Tapping into my rage is fine when you are young and single, not so much so when you have other important people in your life.
In the mean time the continuing thought that I can no longer be All In has me struggling. I am "taking a knee" more than usual lately. But I am going to get back up it is too ingrained in my nature not to.
