Fast & Slow

Not feeling any ill effects from the workout yesterday. I did my PT Exercises this morning and was out in the garage before noon.

Conditioning

6 Rounds

  • 3:00 Airdyne (fast)
  • 2:00 Airdyne (slow)

Went 870 calories and 17.7 km, which is 83 calories and 0.52 km more than the straight 30 minutes I did on Wednesday.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’ll do another round of the PT Exercises later.

I Started Physical Therapy

Yesterday I started PT and had the evaluation. He thinks my big muscles around the spine are doing too much of the work and the smaller stabilizer muscles aren’t firing. Since I wanted to go with a Monday and Thursday schedule he gave me a few things to get started.

pt-kegels

Yesterday I did those twice, did the McGill Big 3 and power walked a mile on the treadmill at about 3.8 mph. Before lunch today I walked 20 minutes and did the PT exercises. Then went to the 4pm class.

Warm-up

  • 30 cal Echo Bike
  • 2 Rounds
    • 10 Scap Pull-ups
    • 10 PVC Passes
    • 10 Air Squats
    • 10 Push-ups

Air squats were a little iffy, so I held on to the rig for the second set.

Strength

5 Sets

  • 12 Seated DB Shoulder Press (30#)
  • 12 DB Lateral Raises (10#)

I used a slight incline on the bench so that it wouldn’t be sitting at a straight 90 degrees and I put an AbMat at my low back. Class was doing shoulder presses. The raises were becoming a challenge after a few sets.

Conditioning

8 Rounds

  • 8 cal Echo Bike
  • 8 Step-ups (22″)
  • 2×50’ Sled Push (90#)
  • 8 Bench Press (135#)

All subbed movements for cal row, high box jumps, burpees, and dumbbell snatches. The sled push was a good idea from Casey and today was the first time I’d done some step-ups since the injury. Felt more like myself today, though I still didn’t get my heart rate up that high. Finished in 15:16.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’ll do another round of the PT exercises tonight.

Results

I went back to the Doctor today for the results of the MRI. I have mild disk bulges at L3-4, L4-5, and L5-S1. I also have a small piece of a disc fractured off on the left side under L5, which is where my pain always is.

Went to the gym at 4:30 and did some walking up and down the hallway to warm up. I also did a few air squats for the first time in two weeks. That was actually really scary.

Conditioning

10 Rounds

  • 6 cal Echo Bike
  • 3 Strict C2B Pull-ups
  • 12 Push-ups
  • 6 Knee Raises
  • 1:00 Rest

I was actually going to do 6 ring rows for the second movement, but I must have been caving my midline, because they first set didn’t feel very good. Quickly switched to the pull-ups for the remaining rounds. Finished in 19:45.

Accessory

  • 3x 105/105’ Suitcase Carry (25#)
  • 3x 105/105’ Suitcase Carry (30#)

I was walking up and down the hall, which is 105 feet long and switching arms at each end. So I walked six lengths before taking a little rest and then going heavier.

Midline

The “Big 3” from Stuart McGill.

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

Slowly Improving

My back is feeling better and I think it’s because I’ve been learning how to avoid the pain, which in turn lets it heal. Went to open gym at 10.

Conditioning

  • 42-30-18 cal Echo Bike
  • 21-15-9 Knee Raises
  • 42-30-18 Walking Lunges

Was hard to push the pace on the bike after the first round. Knee raises are kind of lame, but I even had to be careful on them to avoid swinging. Finished in 12:17.

Accessory

10:00 EMOM (alt)

  • 30s Ski Erg Triceps (Damper @ 10)
  • 10 Incline Double DB Skull Crushers (25#)

I also put an AbMat under my back for more support. Almost failed skull crushers at the end of the sets.

Midline

6 Rounds

  • 30s/30s Side Planks
  • 20s RKC Plank

Couldn’t squeeze my glutes very hard because it triggered my back pain. Took about 13 minutes. Boring!

No Bowl

This morning I was the least stiff I’ve been in over a week. At this point with my back I feel like it’s better to do a little something than to take a complete rest day. Especially considering my strength work isn’t very heavy and my intensity isn’t very high when I do workout. Out in the garage at noon.

20:00 Airdyne

Did 570 calories and 11.92 km. Going out to dinner tonight with the gym crew. I will not be going to bowling after.

Something I Can Do!

Sitting hasn’t been the most comfortable the last couple of days and there really hasn’t been any change in how my back is feeling. Went to the 3pm class.

Warm-up

  • 30 cal Assault Bike
  • 10 Bench Press (45#)
  • 10 Bench Press (135#)

Conditioning

E4M – 5 Rounds

  • 20 cal Echo Bike
  • 10 Bench Press (170#)

Oh boy those bench presses turned in to a struggle in round 3. Kept each round unbroken though!

Strength / Accessory

  • 10×2 Strict Pull-ups (2:00)
  • 13×5 Banded PVC Lat Pulldowns (green band doubled over a set of rings)

The workout was 10:00 to do 100 pull-ups, but with five dumbbell thrusters EMOM. My ass is not having anything to do with any type of squatting so I thought I’d see how many strict pull-ups I could do in 10 minutes. As I fatigued I was starting to arch and wanting to kip. That was no bueno, so I called an audible and had about five minutes of the pulldowns. Those created a nice burn.

Waiting

I got the MRI done on my low back yesterday. Much more cramped in there than I was expecting. So now I wait for my appointment on Tuesday or for the Doctor to call with results. Was a rest day yesterday and I could tell I didn’t get in much movement for the day because my back wasn’t very fun. Out in the garage just after 11 today.

40:00 Airdyne

Went 992 calories and 22.33 km. Left the heater on the entire time and I was right next to it, so worked up a good sweat.

Moving Better or Better at Moving?

Feeling about the same. I think the drugs helped me sleep a little better. Went to the gym at 3. Am I moving better or getting better at knowing how to move without causing pain? Does it matter?

Warm-up

  • 2:00 Echo Bike (25 cals)
  • 10 Bench Press (45#)

Conditioning

10 Rounds

  • 10 Bench Press (135#)
  • 20s Dead Hang
  • 14 Walking Lunges
  • 1:00 Rest (only after first 4 rounds)

I had my feet up on the bench to take pressure off my back. It made me feet kind of unstable when I lifted the bar off, but I made it work. I wasn’t breaking a sweat or getting my heart rate up, so after my 5th round I went right in to the 6th without the rest. That made the benching get very challenging for the last 2-3 sets since I was doing them all unbroken. I did 7 lunges out, turned around, and then 7 back. Finished in 18:47.

Midline

4 Sets

  • 20s/20s Side Plank
  • 15 Push-ups
  • 1:00 Rest

Probably didn’t need the push-ups after 100 bench press, but had to come up with something to do on the ground.

Getting Images

I had a terrible sneeze in the evening last night that shot everything up a notch with my back. Sleep was pretty horrible and this morning was the worst yet. So I got back in to the Doctor this morning. Went and got an X-ray and I’m getting an MRI on Wednesday. He think I may have a disc out, which isn’t great, but I’m looking forward to some answer, eliminating the pain, and hopefully correcting my issues. I also got some pain drugs, but not sure I’ll use them or maybe before bed so I can sleep. Went to the gym at 3pm.

Warm-up

  • 5:00 Assault Bike (52 cals)
  • Short step-ups
  • 3 Sets
    • 10/10 Plate Slides (25#)

Conditioning

10 Rounds

  • 1:00 Assault Bike
  • 1:00 Rest

I was using my phone for a timer so it was covering the bike’s monitor, forcing me to go entirely by feel. I did 21-19-17-19-18-19-19-19-20-21 calories.

Strength-ish?

  • 3:00 Banded Bear Hug March (20# MB)
  • 3:00 Rest
  • 3:00 Banded Bear Hug March (20#)

I got 168 and 177 steps. Those might be slightly off because I seemed to lose my spot a few times.

Still far from what I’d call “good,” but I was feeling much looser than early in the day.