22 July
0930 hrs
Yoga -Yin Yang Class
Fantastic class. Only a few things i could not pull off. Actually more than a few. I did leave with my low back feeling great and my hip is definitely starting to adjust to the increased ROM. Finished the day off with my rehab movements and prepping to hit the gym in the Saturday AM.
23 July
1040 hrs
Slow moving today. I let myself sleep in, nearly 10 hrs of sleep according to my CPAP. I had short shifted myself a few days this week and with my impending return to work Monday night i want to make sure I am not remotely in any sleep debt. Had a decent breakfast of scrambled eggs and Brown Sugar Cinnamon Oatmeal with a coffee.
Rev Hyper
1 x 20 x machine (Zero Weight)
1 x 11 x 20 lbs
1 x 11 x 40 lbs
1 x 11 x 60 lbs
This felt great. From here on out i will add a little bit weight every time out. All reps are done with a 1 sec pause at the top, followed by a controlled decent. I don't madly swing with these the movement is controlled, trying to force /feel the lower back muscles doing the work. No hip pain or annoyance of the glutes.
GHR 4 x 5 x Bodyweight
I did feel a little triggering in my glutes of the muscles that need "reawakening" so I was little sore from this. I kept the reps low and worked a pull up in between sets to create a rest period
TKE's 4 x 21 x Pro Light (Orange) EFS Band
Keeping the knee's healthy by keeping the VMO strong(er) and active
Back Extensions 4 x 11 x Bodyweight
Rev Incline Bench Db Shrugs 4 x 11 x 15 lbs
Rec Incline Side Laterals 4 x 11 x 15 lbs
These three were supersetted together i guess you could say, back ext then to the bench for shrugs and then it just felt natural to do some side laterals.
24 July
Sled Pulling with Rope 8 x 45 ft x 135 lbs
Db Farmers Walk 2 x 30 ft x 35 lbs + chains
Db Shrugs 6 x 21 x 35 lbs + chains
A great afternoon session in the hot Sun. Still using the 1/4 inch rope to pull the sled. Looking at purchasing 1.5 inch diameter x 50 ft of Manila rope next payday. I don't normally care about the weight of the chain, in this setup however strapped to the Db's i would say they weigh in around 35lbs. Both farmer's walks i finished off with a set of shrugs.
25 July
Pool
Silly walks 2 x 20 ft
Fin Kicks 1 x 5 min
Squats, cossack stretch, leg swings, high knees in the pool. Slow and control testing out the movement.
Front crawl 10 min
The apartment pool is a small salt water pool so you feel extra bouyant after 30 min in the water. Squats and the cossack stretch was merely testing my ROM in a different environment. The swimming was a slow leisurey pace with just my arms. I did try breast stroke but no go with the hip doing frog kicking just yet. I plan on doing 20-30 min in the pool any day I am in the city. Just makes sense since it is 2 min away and it allows me to try things in a nearly non weight bearing environment. The Silly walks were high knee /stepping lunges trying to work as much ROM as I can.
26 July
0210 hrs
First midnight shift session. Everything went fantastic until I went to put things away.
Push Ups 5 x 15
Pull Ups 5 x 1
Dips 5 x 3
Head Harness 4 x 15 x 35 lbs
Neck Crunch 4 x 15 x 25 lbs
As i picked up the Kb to put it away my low back ever so slowly cramped up and my low back slid out of joint. Just enough i knew things would be crappy. I got on the floor and worked Cobra pushups and some other stretches that I know help for about 15 min.
(later in the day) Physio Notes:
-PT made an attempt to put my low back in but it was not quite ready to go. She did get it moving so it felt a lot better.
-lots of hip mobilizing /sliding or whatever she calls it. sucked at the time, felt great a few hours later
27 July
Low back was still out so I decided to forgo trg while on shift. I had pushed it all day so I decided to give it a few hours off. When I got home from work I stretched and did more ROM work. Later in the evening I went to the gym and really got things moving.
Rev Hyper
1 x 10 x 20 lbs
1 x 10 x 40 lbs
1 x 10 x 60 lbs
1 x 10 x 80 lbs
1 x 10 x 100 lbs
GHR 5 x 5
TKE's 5 x 21 x Pro Light (orange) EFS Band
Pull Ups (Parallel fat grips)
10 x 1
Last couple of sets I did pulled to the top and did a slow negative (hold) at the top maintaining an extremely slowed (paused) decent
Heel Touches
1 x 10
3 x 5
Box Squats (2" high) 3 x 5 x bodyweight
28 July
Yoga (Basic Class)
Even with my back being askew this was an excellent class for me. My ROM, strength and Endurance have come a long way. I was able to actually move though alot of the postures. As I told my Physio "I now look like a regular guy that goes to Yoga class". I am still able to get through class without trying force anything. Most of the time even when I use the blocks (aids) a few seconds later I am moving them out of the way because my body readily adjusts to the position. Still have a position or two that are completely out of the question, yet even those are progressing a little.
29 July
Physio Notes:
-finally got my low back reset. It was actually funny, it reset while she was putting me into position.
-continue with the Banded Clamshells and Cobra Push Ups.
-Added in Hip Flexor ROM exercise.
-I need to get my glutes firing and hip moving, these two things will take the pressure that is still on my low back. The quicker I can get those two sorted the sooner and safer will be loading my spine.
- the traction stuff was much less today, my internal and external ROM is coming along nicely.
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