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Phaded
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what exactly happened.. if you dont mind me asking.. disk displaced?
Quiet Storm; The Rebirth of KB - My recovery journal
- Thread starter KillahBee
- Start date
KillahBee
New member
Phaded said:
No worries. Extruding disc, which is the worst in severity compared to bulging and protruding. Basically the disc was sticking quite a bit out from my spine. Impinging all the nerves there too. Luckily, no nerve damage. I had a microdiscectomy on both sides of the disc. They basically go in and shave off those parts that are jutting out. This was after almost a year of PT and steroid injections into my back.
KillahBee
New member
Fri, 7/20:
(this was actually my Thu w/o. I'm doing a M/W/F split with abs/core work on off days, Sunday 100% off)
Started with Movement Prep
Core work
RC strengthening
Crunches - 100
Side leg holds - 12, 12
Side plate bends - 15, 15 (also works grip)
Stretches
Treadmill for 30 mins on 3.3
(this was actually my Thu w/o. I'm doing a M/W/F split with abs/core work on off days, Sunday 100% off)
Started with Movement Prep
Core work
RC strengthening
Crunches - 100
Side leg holds - 12, 12
Side plate bends - 15, 15 (also works grip)
Stretches
Treadmill for 30 mins on 3.3
KillahBee
New member
Sun, 7.22:
(this was my Fri workout, cause I'm a dumb fuck. supposed to be legs and shldrs, but tomorrow is chest and I did not want to do shldrs / chest back to back and fuck up week2)
Movement prep & RC warm-ups
Warmed up with a few hypers
Zercher Squats:
45x12
65x12
65x12
65x10
45x10
Hack squat:
90x10x3
Hammy curl:
60x12x3
50x12
Calf sled machine:
90x20x4
Standing calf machine:
120x20
135x20x3
I was really tired from this week, my body still adjusting to training after the last few weeks. Still felt good, that's more squatting than I have done in over 2 yrs.
Little by little.....
Also, when I was stammering around in between hack squat sets I noticed something in the corner of the gym that almost brough a tear to my eye - 2 sleds.
I gotta find out the story with them, if regular members can take em out. It looks like the gym has a strongman training area spaced out in the back parking lot (saw a few kegs back there).
(this was my Fri workout, cause I'm a dumb fuck. supposed to be legs and shldrs, but tomorrow is chest and I did not want to do shldrs / chest back to back and fuck up week2)
Movement prep & RC warm-ups
Warmed up with a few hypers
Zercher Squats:
45x12
65x12
65x12
65x10
45x10
Hack squat:
90x10x3
Hammy curl:
60x12x3
50x12
Calf sled machine:
90x20x4
Standing calf machine:
120x20
135x20x3
I was really tired from this week, my body still adjusting to training after the last few weeks. Still felt good, that's more squatting than I have done in over 2 yrs.
Little by little.....
Also, when I was stammering around in between hack squat sets I noticed something in the corner of the gym that almost brough a tear to my eye - 2 sleds.
I gotta find out the story with them, if regular members can take em out. It looks like the gym has a strongman training area spaced out in the back parking lot (saw a few kegs back there).
KillahBee
New member
Mon, 7/23:
Fuck, I love this fucking gym.
Movement prep and RC warmups.
DB press:
30sx12
35sx12
35sx12
35sx12
35sx10
40sx8
DB incl:
35sx10
x8
x8
x8
DB flyes (flat bench):
25sx8
x10
x10
Cable crossovers:
30sx12
40sx12
x12
x12
Rev grip bench:
65x12
x10
x10
x10
may switch out with dip machine
Tri ext:
40x15
x15
x15
x13
Stretched a bit. Legs hurt too much from yesterday (I'm a pansy) to do cardio.
Fuck, I love this fucking gym.
Movement prep and RC warmups.
DB press:
30sx12
35sx12
35sx12
35sx12
35sx10
40sx8
DB incl:
35sx10
x8
x8
x8
DB flyes (flat bench):
25sx8
x10
x10
Cable crossovers:
30sx12
40sx12
x12
x12
Rev grip bench:
65x12
x10
x10
x10
may switch out with dip machine
Tri ext:
40x15
x15
x15
x13
Stretched a bit. Legs hurt too much from yesterday (I'm a pansy) to do cardio.
KillahBee
New member
Tues, 7/24:
Movement prep
Core work
Stretches
RC strengthening
Crunches:
100
Side leg holds:
12, 12
PB rev crunch:
15, 15
Side DB bends:
30sx15
35sx15
x15
Ended with 30 minutes treadmill, L3.3, random
Weighed in at 180. I don't know what that means and don't really care. I also have no sense of relativity here since I have never weighed myself on this scale. Plus, my weight can shift either way 5 or 6 lbs overnight sometimes.
I hate going to the gym not to lift now. However, there was so smokin blonde girl who was practicing her posing routine - in full bathing suit gear. Good eye candy during cardio
Movement prep
Core work
Stretches
RC strengthening
Crunches:
100
Side leg holds:
12, 12
PB rev crunch:
15, 15
Side DB bends:
30sx15
35sx15
x15
Ended with 30 minutes treadmill, L3.3, random
Weighed in at 180. I don't know what that means and don't really care. I also have no sense of relativity here since I have never weighed myself on this scale. Plus, my weight can shift either way 5 or 6 lbs overnight sometimes.
I hate going to the gym not to lift now. However, there was so smokin blonde girl who was practicing her posing routine - in full bathing suit gear. Good eye candy during cardio
KillahBee
New member
Wed, 7/25:
Movement prep and RC warm-ups
Hypers:
10x12x3
PB Hypers:
x20
x20
Was planning to use the Rev Hyper machine (seriously, they fucking have one, finally!!), but some huge fuck was on it for way too long.
Pull Ups:
5, 7, 8, 10
BO DB Rows:
30sx12
30sx12
30sx12
35sx10
35sx10
1-arm lat Plldwns:
35sx12
45sx12
55sx12
55sx12
55sx12
start with 45s
1-arm Rows:
35sx12
45sx12
45sx10
45sx10
DB preacher curls:
20sx10
x10
x9
BB curl:
45x12
x10x3
Hi Cable Curls:
30sx15
40sx12
40sx12
40sx12
jump right into 40s
I'm like a little kid on Xmas morn with this gym. Just straight up PUMPED.
Movement prep and RC warm-ups
Hypers:
10x12x3
PB Hypers:
x20
x20
Was planning to use the Rev Hyper machine (seriously, they fucking have one, finally!!), but some huge fuck was on it for way too long.
Pull Ups:
5, 7, 8, 10
BO DB Rows:
30sx12
30sx12
30sx12
35sx10
35sx10
1-arm lat Plldwns:
35sx12
45sx12
55sx12
55sx12
55sx12
start with 45s
1-arm Rows:
35sx12
45sx12
45sx10
45sx10
DB preacher curls:
20sx10
x10
x9
BB curl:
45x12
x10x3
Hi Cable Curls:
30sx15
40sx12
40sx12
40sx12
jump right into 40s
I'm like a little kid on Xmas morn with this gym. Just straight up PUMPED.
KillahBee
New member
Th, 7/26:
Movement prep, stretches, RC strengthening, core work
Crunches:
100
Side leg holds:
x12
x12
PB rev crunch:
x15
x15
Side DB bends:
25sx15
x15
Finished with treadmill for 25 mins on random, L3, speed 3.3
Weighed in at 180
I realized today that I am a about 2 months away from my surgery anniversary. In 2 months I should be lifting heavier and looking better.
Movement prep, stretches, RC strengthening, core work
Crunches:
100
Side leg holds:
x12
x12
PB rev crunch:
x15
x15
Side DB bends:
25sx15
x15
Finished with treadmill for 25 mins on random, L3, speed 3.3
Weighed in at 180
I realized today that I am a about 2 months away from my surgery anniversary. In 2 months I should be lifting heavier and looking better.
