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The Comeback Tour II - KB's new journal

Sat, Oct 15:

Did 25 minutes on the seated bike. Then a little back work:

Hypers:
16x12
16x10

Lat plldwns:
55x12 (underhand)
55x12 (overhand)

Hypers on the physioball:
15 reps

Then all my stretching and core work followed by 7 minutes backwards walking on treadmill. Now I am hungry as hell!
 
Sunday, Oct 16:

Did 20 minutes on seated bike followed by 5 minutes backwards treadmill. Decided to do a little legs:

Calf raises seated:
45x15
45x15
45x15

Ham curl:
50x15
50x15 (really held and squeezed at the top)

Leg ext:
55x15
55x15

Then all my core and stretching work.

For future reference, here is my current core/stretch routine:

Pelvic tilt
Ham stretches – against wall, with band, left leg on right knee
Leg straight up, then across body (stretch with band)
Calf stretches
Laying lean back (lay on stomach and push my torso up with my arms)
Hands-to-knees on back (left hand touch right knee and vice versa)
Standing lean back
Arm-leg-raise on stomach (left arm and right leg raise while laying on stomach)
PB moves (bridging w/ shoulders on ball and with heels on ball)
Walk w/ band (band around my waist and tied to a pole, walk forward and then back slowly and then reverse)
Lunge (medicine ball overhead)
Leg raise hold (on stomach and on side with heel leading)
Hands-to-knees on foam roller (left arm to right leg and vice versa)
Tennis ball (I roll on a tennis ball on my left buttock to act as a massage on my muscle tension in that area)
 
Thurs, 10/20

Did 20 minutes on the bike. All my stretches and core work.

Feeling better than expected after the traveling this week. Gotta fly to friggin Minn on Sat so more travel coming up.
 
Is the travelling a bad thing? :)
KillahBee said:
Thurs, 10/20

Did 20 minutes on the bike. All my stretches and core work.

Feeling better than expected after the traveling this week. Gotta fly to friggin Minn on Sat so more travel coming up.
Click to expand...
 
*MissFit* said:
Is the travelling a bad thing? :)
Click to expand...


For the back - very bad. The last time I flew to Cali a few months ago (about a 5 hour flight) my back was screwed for the entire week - worst pain I had since the injury. Sitting down for that long kills me. But it wasn't that bad this time. Not great, but not too bad. Now I fly to Minnesota, which is about a 3 hour flight, then have to stand up for about 7 hours straight on Sunday for a football game, then fly back Monday. Just gotta stay active.
 
Sunday, 10/23:

I am in Minnesota for the Vikings game (client has a suite) so I had to use the hotel "gym". All they had was a treadmill, so I did 15 minutes if walking (low intensity) followed by 5 minutes backwards and then most of my stretching and core work. Feeling alright for all the traveling I am doing. Gotta stand for about 6 hours today, so we'll see how that works out for me.
 
Wed, Oct 26:

Went for about a 7 mile bike ride tonight. It was about 30 degrees out and I had on shorts. Did most of my stretches and core work afterwards
 
Thurs, 10/27:

Leg pr:

90x12
90x12
70x15
60x15
Not sure why I threw 90 on there, considering I did 50 last time. Felt fine, but I don't want to push too hard. Take it back down to 60 next time and progress up

Ham curl:
40x15
40x15
40x12

Leg ext:
40x15
40x15

Calf raise:
45x15
45x20
45x20

Did 18 minutes seated bike.

Body squats x10, x10

All my stretches and core work.

Weighed myself for the first time in a long time. 171! Lowest I have been in a looooong time. Feeling skinny and weak, but lean.
 
EATTTT
KillahBee said:
Thurs, 10/27:

Leg pr:

90x12
90x12
70x15
60x15
Not sure why I threw 90 on there, considering I did 50 last time. Felt fine, but I don't want to push too hard. Take it back down to 60 next time and progress up

Ham curl:
40x15
40x15
40x12

Leg ext:
40x15
40x15

Calf raise:
45x15
45x20
45x20

Did 18 minutes seated bike.

Body squats x10, x10

All my stretches and core work.

Weighed myself for the first time in a long time. 171! Lowest I have been in a looooong time. Feeling skinny and weak, but lean.
Click to expand...
 
*MissFit* said:
EATTTT
Click to expand...


I just had eggs, 2 pancakes, bacon and sausage. :)

I am definitely not starving myself at all. Definitely getting in the calories I need and at the right times. But without being able to lift since May, the weight will inevitably go down
 
women don't like skinny arses:P
KillahBee said:
I just had eggs, 2 pancakes, bacon and sausage. :)

I am definitely not starving myself at all. Definitely getting in the calories I need and at the right times. But without being able to lift since May, the weight will inevitably go down
Click to expand...
 
*MissFit* said:
women don't like skinny arses:P
Click to expand...


lol, yes they do. the average woman wants Brad Pitt, a skinny dude with a little muscle tone and abs. most women don't appreciate a man with real muscles.
 
oh sorry didnt realize u liked avg..

From your taste i assumed otherwise:P

KillahBee said:
lol, yes they do. the average woman wants Brad Pitt, a skinny dude with a little muscle tone and abs. most women don't appreciate a man with real muscles.
Click to expand...
 
Fri, 10/28:

RC work
Hammer str ch press incline:
50x15
50x15
50x12

Pec deck:
70x15
70x12
70x10

Push ups:
12
10

Did 15m on the upright bike, then 5m backwards treadmill.

All my stretches and core work.
 
Sat, 10/29:

Hyper ext:
16x12
16x12
16x10

Hyper ext on PB:
x10
x10
x12

Lat plldwn:
55x15
55x15
55x15

Seated row:
70x10
60x10
60x10

25minutes on the seated bike and 5 minutes backwards on the treadmill. All my stretches and core work.

Take a day off tomorrow to rest.
 
KillahBee said:
Weighed myself for the first time in a long time. 171! Lowest I have been in a looooong time. Feeling skinny and weak, but lean.
Click to expand...

It's just the scale playing mind tricks with you sweets :)

Keep focusing on getting your back nice and healthy, then worry about upping your strength.

You're doing great :rose:
 
Thanks eatbig and 24K. it feels good to be in the gym, even if the weights are low. but I definitely udnerstand the whole rehab process, so I am taking day by day.

Mon: 10/31:
Leg pr:
60x15
70x15
70x15
70x15

Ham curl:
40x20
40x15
40x15

Leg ext:
40x15
45x15
45x15
45x15

Calf raise:
45x20
45x20
45x20
45x20

Ended with 12 minutes walking on the treadmill and 5 minutes backward. on the days I lift I am going to try to get back into walking on the treadmill then eventually jogging. Did all stretches and core work.
 
*MissFit* said:
I gotta hand it to you for keeping this log:)
Click to expand...


Thanks hun. The last one was very successful so I figured I would make another. It's a great gauge of progress and it is REALLY helpful to have people like you and 24k and others on here encouraging me and staying on me if I slack off. :) So thanks.
 
Wed, 11/2:

I am in ATlanta on business, but the gym here is actually pretty good by hotel standards. Walked on the treadmill for 25 minutes followed by 5 minutes backwards. Then I did some chest - incline bench machine and pec deck and a little RC work. Did most of my core work and stretches
 
Thanks Scots, appreciate it bro. At the least, I will have a lot stronger/flexible core and will be in great cardiovascular shape when this is all said and done. Hopefully, in the next 2 months I can start doing some light sled work and farmers walks.
 
Fri, 11/4:

Back is really tight from work. I am down in the ATL for the TOUR Championship, where I am either walking, running or standing for about 10 hours each day - not a good recipe for the back.

Did 20 minutes on the treadmill followed by 5 minutes backwards. Worked in a little back since it is back day - lat pulldowns and 1-arm rows.

Then some stretching and core work.
 
Hmm like the insane not taking their meds:P
KillahBee said:
Fri, 11/4:

Back is really tight from work. I am down in the ATL for the TOUR Championship, where I am either walking, running or standing for about 10 hours each day - not a good recipe for the back.
.
Click to expand...
 
Sunday, 11/6:

Did 20 minutes onthe treadmill followed by all my stretches and core work. Flying home tonight at like 10 after the tourney. Get back to my regular schedule tomorrow.
 
*MissFit* said:
bump
Click to expand...

:evil:

Monday, 11/7:

Leg Pr:
60x15
70x15
70x15
70x10

Ham curl:
40x20
40x20
45x15
45x10

Calf raise:
45x20
55x20
55x20
55x20

Leg ext:
40x15
40x15
40x15
40x15

Treadmill for 20 minutes, backwards for 5. Finished with all my stretches and core work.

Really happy with my training the last 2 weeks. Staying with it and increasing weights/reps slowly but surely.
 
Wed, 11/9:

RC warm ups

Hammer stre chest:
100x7
80x10
60x10
60x10
Used a completely different machine so that's why the numbers are out of wack.

Pec deck:
70x15
70x15
70x12
70x10

Push ups:
12
10

DB ext:
10x10
10x10

DB pullover:
20x8
20x8
Decided to add in some tri work. Think I will throw in a little tri work on Wed and bi work on Fri
20 minutes treadmill L3.3, 3.5, incl. 3
5 min backwards L2.5

All my stretches and core work
 
Thurs, 11/10:

Did 20 minutes on the seated bike and 10minutes backwards treadmill. Really happy with my progress on the treadmill. A month or 2 ago I could hardly walk on the treadmill without it killing me. Now I can walk fast for 30 minutes with no issues.

They are having a happy hour tonight at work for my Bday, but I am going to try and not drink. The few times I drink now make me a retard for like 3 days and that means no gym. Sunday I am going to a Giants game with some peeps for our annual G-men party. It'll get real out of hand then, so gonna try not to do much tonight
 
Good idea.. :) i know what you mean i drank 3 weeks ago and totally threw me off...and just got back to normal..

Damn im going out again this sunday and i so don't wanna but then i kinda wanna.. it's like a kick in the face and the butt all at the same time :worried:

KillahBee said:
Thurs, 11/10:


They are having a happy hour tonight at work for my Bday, but I am going to try and not drink. The few times I drink now make me a retard for like 3 days and that means no gym. Sunday I am going to a Giants game with some peeps for our annual G-men party. It'll get real out of hand then, so gonna try not to do much tonight
Click to expand...
 
*MissFit* said:
Good idea.. :) i know what you mean i drank 3 weeks ago and totally threw me off...and just got back to normal..

Damn im going out again this sunday and i so don't wanna but then i kinda wanna.. it's like a kick in the face and the butt all at the same time :worried:
Click to expand...


It's good for me cause I really never get the itch to go out. Bars/clubs just piss me off now. Strip clubs are fine though. Why are you going out on a Sunday?!
 
i have a little too much vacation left.. so im taking monday off.. there is a speacial dj event.. at a club..


I hate bars and clubs as well .. i don't like ppl touching me...but i can't never go out.. my friends bitch because i always bail :rolleyes:

i'm taking a few long weekends till the end of the year.. basically use it or lose it


KillahBee said:
It's good for me cause I really never get the itch to go out. Bars/clubs just piss me off now. Strip clubs are fine though. Why are you going out on a Sunday?!
Click to expand...
 
*MissFit* said:
i have a little too much vacation left.. so im taking monday off.. there is a speacial dj event.. at a club..


I hate bars and clubs as well .. i don't like ppl touching me...but i can't never go out.. my friends bitch because i always bail :rolleyes:

i'm taking a few long weekends till the end of the year.. basically use it or lose it
Click to expand...


smart. I'm taking Mon off too cause I'll be too retarded to work. we get vacation but the company doesn't really keep track. at all
 
u work for an agency i work for a corporation..and im the quirkiest one here..i knwo were in similar lines of work but on different sides of the spectrum.. im client side.. they keep track of when we pee

The funniest thing is.. doesn't matter what i do when im here at work but i gotta show up.. we even have bells to tell us when work day begins and ends.. but the work day is essentially 6.5 hours long with an hour for lunch and two 15 minute breaks

.. Japanese culture :worried:
KillahBee said:
smart. I'm taking Mon off too cause I'll be too retarded to work. we get vacation but the company doesn't really keep track. at all
Click to expand...
 
*MissFit* said:
u work for an agency i work for a corporation..and im the quirkiest one here..i knwo were in similar lines of work but on different sides of the spectrum.. im client side.. they keep track of when we pee

The funniest thing is.. doesn't matter what i do when im here at work but i gotta show up.. we even have bells to tell us when work day begins and ends.. but the work day is essentially 6.5 hours long with an hour for lunch and two 15 minute breaks

.. Japanese culture :worried:
Click to expand...


Holy shit - bells?! yeah, definitely a definitely a major difference with an agency. but the downside is that we work insane hours. if someone leaves the office at 5 or 5:30 it is extremely odd.
 
Sat, 11/12:

Hyper ext:
12x15
12x12
12x8

Hyper ext on PB:
x10
x10
x10

Seated row:
70x12
60x12
60x12
60x10

Lat plldwn:
55x15
55x15
55x12
55x12

15 minutes on the treadmill 3inc L3.3
10 minutes backwards L2.5
 
Mon, 11/14:

Leg pr:
60x15
70x15
70x15
70x15
Note - when I say "70", I mean 70 on each side

Ham curl:
40x20
45x15
45x15
45x12

Leg ext:
45x15
Decided to take it easy here cause my right knee has been achin a little lately

Calf rais:
55x20
55x20
55x20
55x20

15minutes treadmill, L3.3, incl3
 
Miss24k said:
How's the back feeling?
Click to expand...

Good, but it's all very relative. During the workout it's usually fine. Certain stretches are tough (hamstring stretch where I lift my leg straight up is extremely hard on my glutes). After the gym I always feel fantastic. Later in the day after sitting around a lot the nerves get jumpy. If I don't go to the gym for a few days I really notice it. I was telling someone the other day - when all is said and done, I may be stronger, have better flexibility, and be able to run a friggin marathon, but if the nerves don't subside, it's still a major issue.
 
KillahBee said:
Good, but it's all very relative. During the workout it's usually fine. Certain stretches are tough (hamstring stretch where I lift my leg straight up is extremely hard on my glutes). After the gym I always feel fantastic. Later in the day after sitting around a lot the nerves get jumpy. If I don't go to the gym for a few days I really notice it. I was telling someone the other day - when all is said and done, I may be stronger, have better flexibility, and be able to run a friggin marathon, but if the nerves don't subside, it's still a major issue.
Click to expand...


I really hope it gets better for you soon :rose:

Your strength and patients are admirable!
 
Friday, 11/18 (Wed's workout):

RC warm up

Chest press:
50x15
50x12
50x12
50x12

Pec deck:
70x15
70x12
70x10

1-arm DB ext:
10x12
10x12
10x12

15m treadmill L3.3. incl3

Most stretches and core work
 
*MissFit* said:
gohows ur back?
Click to expand...

not too great. I haven't been in the gym in a week due to my really smart alcohol binge on Sun and Mon. I had family in town. I am just now getting back to normal (it seriously takes me days to get over a hangover). Dumb shit. Very very dumb. I'll be better after a day or two of activity and stretching.
 
my binge thru me off too :worried:

note to both of us.. alcohol is EVILLLLL
KillahBee said:
not too great. I haven't been in the gym in a week due to my really smart alcohol binge on Sun and Mon. I had family in town. I am just now getting back to normal (it seriously takes me days to get over a hangover). Dumb shit. Very very dumb. I'll be better after a day or two of activity and stretching.
Click to expand...
 
Sat, 11/19 (Frday's workout):

Hyper ext:
16x12
16x12
16x12

Lat plldown:
55x15
55x15
55x12
55x12

Std cable row:
60x12
60x12
60x12
60x12

Std DB curl:
20x12
20x10
20x8

Stand BB curl:
50x6
40x8
Not ready for these yet. Nerves were jumpy as I did them, even at such light weight. A little dissapointing, but nothing major. Stick to the seated DBs.

15minutes on the treadmill, L3, incl3.
5minutes backward L2.5
 
:)

Mon, 11/21:

Leg press:
60x15
70x15
70x15
70x15

Ham curl:
45x15
45x15
45x15
45x12

Calf raise:
55x20
55x20
55x20
55x20

Lunge w/ Medicine ball overhead:
12x15
12x15

Treadmill for 20 minutes, 3incline, 3.5speed

Stretches
 
Tues, 11/22:

20minutes seated bike, L5, then 5 minutes backwards treadmill 2.5sp

Stretches and core work

Planned to do about 45 minutes but my right knee has been aching for the last week or so. Hopefully no big deal.
 
could be the weather hun.. i have gone the last 6 months with no knee pain at all and all of a sudden my right knee has been acting up as well :(

(I suffered a pretty bad knee impact when i was nineteen - feel down a flight of stairs and hit a metal post)

KillahBee said:
Tues, 11/22:

20minutes seated bike, L5, then 5 minutes backwards treadmill 2.5sp

Stretches and core work

Planned to do about 45 minutes but my right knee has been aching for the last week or so. Hopefully no big deal.
Click to expand...
 
*MissFit* said:
could be the weather hun.. i have gone the last 6 months with no knee pain at all and all of a sudden my right knee has been acting up as well :(

(I suffered a pretty bad knee impact when i was nineteen - feel down a flight of stairs and hit a metal post)
Click to expand...

ouch.

this happened once a year or so ago to me. it went away after a week or two. I'm not worried much yet
 
Wed, 11/23:

Hammer str ch press:
50x15
50x12
50x12
50x12

Pec deck:
70x15
70x12
70x12

1-arm DB ext:
10x12
10x12
10x12

15m treadmill, 3.3speed 3incl
5m backwards 2.5sp

Most stretches and core work
 
hmm ok.. at the end of each post we need an up date of how u r feeling.. Please :)
 
*MissFit* said:
hmm ok.. at the end of each post we need an up date of how u r feeling.. Please :)
Click to expand...
lol. I try not to do a daily analysis cause I'll drive myself insane. trying to look at it in the long-term. plus there are so many variables... right now I feel okay. for some reason this week has been tough with the stretches and overall nerve issues. not sure why. maybe because I took all of last week off.
 
Sunday, 11/27:

Did 25minutes on the seated bike. Then most of my stretches and core work.

Feeling like shit today. Knee is still pretty jacked up and I have no fucking idea why, but it's really pissing me off. Nerves and left glute muscle issues are pretty bad too. Possible the past few days of traveling and being away from the gym.
 
Mon 11/28:

Leg press:
60x15
70x15
70x15
70x15
Wanted to increase weights a bit but the knee is giving me problems

Ham curl:
45x15
45x15
45x15
45x15

Leg ext:
40x15
45x15
45x15
45x15

Calf raise:
55x20
55x20
55x20
55x20

Treadmill for 20minutes, 3.5inc, 3.3 sp

Skipped the stretches. Gonna experiment this week and only stretch on non-lifting days (T, Th, Sat). See how it goes
 
Well in regards to the knee i told u what i thought.. sorry your gaining in age and the weather sometimes play a role in our joints as we get older :(

Even my sister who hasnt had any knee injuries has a bothersome knee.. try wrapping it and putting some tiger balm or something on it

AND YES I AM OLDER THAN U.. so listne to your elders :)
 
*MissFit* said:
Well in regards to the knee i told u what i thought.. sorry your gaining in age and the weather sometimes play a role in our joints as we get older :(

Even my sister who hasnt had any knee injuries has a bothersome knee.. try wrapping it and putting some tiger balm or something on it

AND YES I AM OLDER THAN U.. so listne to your elders :)
Click to expand...


lol. I'll try the wrap. Hopefully that is all it is. Never had knee issues and it's not like I am lifting heavy so it's probably the weather and the treadmill work that I never really did in the past.

You're not THAT much older than me :verygood:
 
Tues, 11/29:

Did 30 minutes on the upright bike, L4. Then all my stretches and core work.

Took MissFit's advice - wrapped my knee before bed lastnight and put some Theragesic on it. Felt a little better when I woke up. Then put some more Theragesic on it before the gym and used a knee brace, which seemed to help a bit. Put IcyHot on before work.
 
I am miss smarty pants
KillahBee said:
Tues, 11/29:

Did 30 minutes on the upright bike, L4. Then all my stretches and core work.

Took MissFit's advice - wrapped my knee before bed lastnight and put some Theragesic on it. Felt a little better when I woke up. Then put some more Theragesic on it before the gym and used a knee brace, which seemed to help a bit. Put IcyHot on before work.
Click to expand...
 
Thurs, 12/1 (wed's workout):

RC warm up

Hammer ch press:
50x15
50x15
50x12
50x12
Pec deck:
70x15
70x12
70x12

Push ups:
x12
x10

DB 1-arm ext:
10x12
10x12
10x12

15mins on the treadmill, 3incline, 3.5speed.

Some stretches
 
KillahBee said:
Thurs, 12/1 (wed's workout):

RC warm up

Hammer ch press:
50x15
50x15
50x12
50x12
Pec deck:
70x15
70x12
70x12

Push ups:
x12
x10

DB 1-arm ext:
10x12
10x12
10x12

15mins on the treadmill, 3incline, 3.5speed.

Some stretches
Click to expand...
Good:P

U wanna know something i forgot to set my alarm yesterday too:P
 
No gym today 4 u?

I got up but just couldnt do it:(

I swear to god if i get sick and if i lose a single pound someone is gonna die
 
*MissFit* said:
No gym today 4 u?

I got up but just couldnt do it:(

I swear to god if i get sick and if i lose a single pound someone is gonna die
Click to expand...


you feeling sick? I haven't been sick in like 2 years. (knock on wood).

nah, slammed today - got two interviews to give and an event on Monday. today's just a cardio day so I'll hit it up tonight.
 
Sat (Fri's workout), 12/3:

Hyper ext mach:
16x12
16x12
16x12

Hyper ext ball:
X12
x12
x12

Seated row:
60x15
60x12
60x12
60x12

LAt plldwn:
55x15
55x15
55x15
55x15

DB curl:
20x12
20x12
20x8
20x8

Treadmill for 30minutes, 3.5inc, 3.5sp

Going to tweak my training a little for the next few weeks. Gonna drop some sets and increa the weight a little if it feels fine. Gonna also add in a little shoulders on leg day and another exercise for tris and bis on those days.
 
Mon, 12/5:

Leg pr:
60x15
70x12
80x10
80x8
80x8

ham curl:
45x15
50x12
50x10
50x10
50x8

Leg ext:
45x15
50x12
50x10
50x10
50x10

Calf raise:
55x20
55x20
55x20
55x20

Seated db pr:
20x12
20x10
20x8

OH medicine ball toss:
10x20
10x15
10x15

Training felt good with lowering the reps and increasing the weight a little. still gotta fool around with the reps tho - 8 may be a little too low right now. may stick with 10 as my lowest.

Treadmill for 5minutes, 3.5, 3.5

Body sq:
x12
x12

Some stretches and core work
 
Also, I am thinking of giving my PT a call and see if she can get clearance for 2 treatments or so. I feel pretty good but I still have that muscle issue in my left glute that really only gets better with manual work.
 
Wed, 12/8:

Ch press:
50x12
60x10
60x10
60x10

Pec deck:
70x15
75x10
75x10
75x10

DB 1-arm ext:
10x12
10x12
10x12
10x10

OH db ext:
20x12
20x12

15m on treadmill, 3.5, 3.5
 
Nice work Killah :)

I did Chest last night, and I was reminded how much I hate bench press. Looking at your log brought me back to last night :(
 
Miss24k said:
Nice work Killah :)

I did Chest last night, and I was reminded how much I hate bench press. Looking at your log brought me back to last night :(
Click to expand...

I am not a big fan of chest. Never was.

Sat, 12/10 (fri's w/o):
Hyper ext:
16x12
16x12
16x12

Hyper ext PB:
x12
x12
x12

Std row:
60x12
60x12
60x12
60x12

Lat plldwn:
55x15
60x12
60x10
60x10

DB curl:
20x12
20x10
20x8

Hammer curl:
20x10
20x8
20x8

Treadmill for 20m, 3.5L, 3.5inc
 
All in all I feel alright. Getting stronger with no problems and flexibility is doing alright. Still can't do any non-seated movements like standing curls, without my nerves jumping around. My nerves have been pretty good, but not great. Not that much improvement. Seeing the doc again I think next week to discuss my status. I want to find out what my options are if something needs to be done like surgery. I don't want to have to train every day just to keep my nerves in check for the rest of my life.
 
Sun, 12/18:

20 minutes, L5 on the bike. some stretches/core work.

Haven't been to the gym in a week. Really tough week with work and some other things. I can't afford that with my back right now. Lots of muscle cramping in my left glute, could hardly do my stretches. back to normal this week.
 
Mon, 12/19:

Leg pr:
60x15
70x12
80x10
80x8
80x8

Ham curl:
45x15
50x12
50x10
50x10
50x8

Leg ext:
45x15
50x12
50x10
50x10
50x10

Calf raise:
55x20
55x20
55x20
55x20

DB pr:
20x12
20x10
20x10
20x8

Med balltoss:
10x20
10x20
10x20

12m treadmill, 3.5sp, 3.5incl
5m backwards, 2.2sp

Lots of muscle issues in the left glute, like before. going to call my PT this morning to see if she can fit me in soon and do some manual work on that area
 
KillahBee said:
Sun, 12/18:

20 minutes, L5 on the bike. some stretches/core work.

Haven't been to the gym in a week. Really tough week with work and some other things. I can't afford that with my back right now. Lots of muscle cramping in my left glute, could hardly do my stretches. back to normal this week.
Click to expand...
I was wondering where your log was but assumed u just werent posting it because of a lsot interest in the board like most of us :)

Have a happy holiday hun if u dont post much :)
 
*MissFit* said:
I was wondering where your log was but assumed u just werent posting it because of a lsot interest in the board like most of us :)

Have a happy holiday hun if u dont post much :)
Click to expand...

nah, I'll never abandon the log. if and when I get sick of this place I just avoid C&C.
 
Thur, 12/22 (wed's w/o):

Hammer ch press:
50x15
60x10
60x10
60x10
60x8

Pec deck:
70x15
75x10
75x10
75x10

Push ups:
12
10

1-arm db ext:
10x12
10x12
10x12
10x10

OH db ext:
25x12
25x10
25x10

Treadmill for 15m, 3.5, 3.5

Stretches and core work

Going to the doc today. gonna try to get some answers and talk about alternative solutions to the problem.
 
Miss24k said:
Good luck with that Killah :)
Click to expand...

Thanks little lady.

He said to give it another 4 months. He does not seem nearly as "alarmed" as I am about the nerve issues noe really subsiding over the last few months. He told me to keep doing what I'm doing (training) and I should be alright. So, I guess I'll just keep hitting it hard.
 
KillahBee said:
Thanks little lady.

He said to give it another 4 months. He does not seem nearly as "alarmed" as I am about the nerve issues noe really subsiding over the last few months. He told me to keep doing what I'm doing (training) and I should be alright. So, I guess I'll just keep hitting it hard.
Click to expand...

How do u feel about his advice (not advise ) :)
 
*MissFit* said:
How do u feel about his advice (not advise ) :)
Click to expand...


A little skeptical, only cause I am currently getting stronger and more flexible and the issues aren't really dying down. BUT, I trust him. Maybe there is a certain point I have to get to in terms of strength for things to take effect. As he said, this isn't necessarily stopping me from doing things (other than lifting big), so not a huge deal. Plus it will force me to be even better with my training. I have been good so far but not great, so that's what I am going to concentrate on for the next 4 months.
 
Fri, 12/23:

Hyper ext:
16x12
16x12
16x12

Hyper ext PB:
x12
x12
x12

Std row:
60x12
60x10
60x10

Lat plldwn:
55x15
60x12
60x12
60x12

Bi curl:
20x12
20x10
20x8

Hammer curl:
20x10
20x8
20x8

10m treadmill, 3.5s, 4incl

stretches and core work
 
Mon (Tues's workout - way too crowded to try and lift):

30 minutes on the bike, L6, hill

All my stretches and core work
 
Tues (Mon's w'o):

Leg pr:
60x15
70x12
80x12
80x10
80x10

Leg ext:
45x15
50x12
50x12
50x10
50x12

Ham curl:
45x15
50x12
50x12
50x12
50x10

Calf raise:
55x20
55x20
55x20
55x20

Std db pr:
20x12
20x10
20x10
20x10

Med ball toss:
10x20
10x20
10x20

Body squat:
x12
x12

Treadmill for 10m, 3.5sp, 4in
Backwards for 5m, 2.5s
 
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