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.
- 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.
- 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.
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)
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.
- 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.
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.
- 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!
Shitty sleep again on Monday. I think I finally said enough and got up after 4am. I did take a long 2+ hour nap during the day. It was a rest day from the gym, but I played 18 holes of night golf! After getting dinner it was nearly midnight when I went to bed. I took some melatonin, hoping it would help me sleep through the night.
On Tuesday I woke up way too early again, but didn’t look at the time and stayed in bed until some time after 7. Might have fallen back to sleep here and there. I had a nasty headache (#1 side effect of melatonin) pretty much all day. Tried to take an hour nap before lunch, which it didn’t really work. Decided to make it another rest day from the gym and not push my body. Even took a second nap around 5 because I was still feeling like shit with the headache.
Went to bed just after 10 last night. Woke up and not sure I really fell asleep again, but didn’t “get up” until almost 6:30. After breakfast and getting laundry started, I went to the fitness center around 10am.
5:00 Stationary Bike
Did 87 calories and 3.2 km.
- 10 Knee Raises (on dip stand)
- 10 Z-Presses (25# DBs)
- 20 V-ups (alt)
- 20 Lunges (25# DBs at sides)
Easy little circuit to get in work and raise my heart rate. Took me 11:45.
- 35s Handstand Hold (wall facing)
- 1:00 Rest
This was getting sketchy, especially since I came back to the apartment to do it. Was worried my hands would slip out on me because of the tile floor.
Yesterday was a rest day. My shoulders were starting to feel pretty wrecked, my abs randomly cramped all day, and my back was a little tight. Today I can’t straighten my elbows, most of my upper body and core is sore, but my legs and back feel fine.
Active Life – Single Leg Bias
Warm-up – 3 Rounds
- 10 Sumo Inchworms
- 10 Sumo Stance Good Mornings (45#)
Workout – 4 Rounds
- 20 Sumo Deadlifts (135#)
- 10/10 Sciatic Nerve Flossing
Active Life – Back Max
- 5 Cat Camel
- 10 Thoracic Extension Rotation
- 10 Bird Dog
I paused two seconds at each position.
- 10 Double DB Walking Lunge
Strict Toes to Bar Strict Hanging Knee Raises
- 10 Double DB Front Squat
I used 35-40-50 for both movements. Hanging from the bar hurt and there was no chance in hell I could do T2B, so I did knee raises up to hip height.
This was plenty of work so no conditioning today.
Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.
Close Grip Bench Press
Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.
- 10 Ball Slams (15#)
- 20 Walking Lunges
- 20 Knee Raises (rings)
The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.
- 15 Triceps Push Downs (red band)
- 10/10 Prone Rows (50# DB)
I propped a bench up on a couple of short boxes and laid down on that.