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Training Camp - KB's New Journal
- Thread starter KillahBee
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KillahBee
New member
Did about 30 minutes on the seated bike today. Back has been pretty bad the last day or 2 - at night it has been terrible.
steroid injection on Tuesday. kind of worried, just cause I don't like the thought of foreign objects going into my back! also worried that it won't work and my training will be shelved for a while or, even worse, my body will not allow me to lift heavy again and I will have to resort to bicep curls and bench presses. fuck.
steroid injection on Tuesday. kind of worried, just cause I don't like the thought of foreign objects going into my back! also worried that it won't work and my training will be shelved for a while or, even worse, my body will not allow me to lift heavy again and I will have to resort to bicep curls and bench presses. fuck.
KillahBee
New member
Had the injection today. Not too bad on the pain scale. It obviously wasn't fun, but not as bad as I expected. Doctor and his staff were fantastic. Still pretty numb, so we'll see how the pain is later today - just lounging around on the couch all day. Should start feeling better in 2-3 days. Can start light activity this weekend. Seeing the doc Tues, then (god willing) I can start rehab or the next steps.
KillahBee said:
Good luck with all of this sweets! Hope you recover quick
M
*MissFit*
Guest
Yes mr negative .. go get em tiger
KillahBee
New member
Update:
Decided to do some light walking yesterday - my first activity since the injection on Tues. Turned into a goddamn disaster - somehow I (the retard) got lost. Then a massive thunderstorm broke out of nowhere. 2 hours and probably 8 miles or so later I found my way home. A light walk turned into a loong walk/jog.
Anyway, back felt really good during the run/walk. Later lastnight I felt some of the symptoms from before in my left leg. I could do some of the Core Performance stretches without problems (as I had before), but still feel it in my legs. Still giving it time to work. At this point I can say that it is improved but definitely not gone. We'll see....
Decided to do some light walking yesterday - my first activity since the injection on Tues. Turned into a goddamn disaster - somehow I (the retard) got lost. Then a massive thunderstorm broke out of nowhere. 2 hours and probably 8 miles or so later I found my way home. A light walk turned into a loong walk/jog.
Anyway, back felt really good during the run/walk. Later lastnight I felt some of the symptoms from before in my left leg. I could do some of the Core Performance stretches without problems (as I had before), but still feel it in my legs. Still giving it time to work. At this point I can say that it is improved but definitely not gone. We'll see....
KillahBee
New member
Update:
Saw the doc today. He is pretty happy with my status. I feel better, not a ton better, but better. Almost all of the stretches I was doing before that bothered me are fine now. I pretty much never get the leg tingling when I lie down. My back is less stiff in the morning and less painful. He wants me to do PT for 2 weeks, then see him again on 4 weeks - increase my activity and strengthen the muscles around the area. I think I am going to devise a training plan for the next 4 weeks that basically works the core and includes a lot of aerobic activity. Should also help me not be so fat - the inactivity has not been good for the old stomach...
Saw the doc today. He is pretty happy with my status. I feel better, not a ton better, but better. Almost all of the stretches I was doing before that bothered me are fine now. I pretty much never get the leg tingling when I lie down. My back is less stiff in the morning and less painful. He wants me to do PT for 2 weeks, then see him again on 4 weeks - increase my activity and strengthen the muscles around the area. I think I am going to devise a training plan for the next 4 weeks that basically works the core and includes a lot of aerobic activity. Should also help me not be so fat - the inactivity has not been good for the old stomach...
wnt2bBeast
New member
cool..just out of curiiousity what did he say to do to strengthen the muscles in that area
KillahBee
New member
Update:
I think I nailed a pretty good routine for a little while during my rehab. I am seeing the PT in 2 weeks for their rehab, but I need something in the meantime and something a little extra. A lot of core work - back and abs, a lot of stretching and physioball work, a lot of movements from Core Performance, a lot of aerobic activity and some light lifting (mostly arms and some back). THis whole damn injury has scared me a little bit - I don't want back problems for the rest of my life. Sort of has me rethinking my approach to training, but we'll see how everything goes.
I think I nailed a pretty good routine for a little while during my rehab. I am seeing the PT in 2 weeks for their rehab, but I need something in the meantime and something a little extra. A lot of core work - back and abs, a lot of stretching and physioball work, a lot of movements from Core Performance, a lot of aerobic activity and some light lifting (mostly arms and some back). THis whole damn injury has scared me a little bit - I don't want back problems for the rest of my life. Sort of has me rethinking my approach to training, but we'll see how everything goes.
M
*MissFit*
Guest
not fond of this ava.. u have ahd better
KillahBee
New member
Miss24k said:
Check your PM's.
Today I did about 35 minutes on the treadmill (back started aching a little) then some jump rope outside. Had a ridiculously rough 2 weeks at work (about 14 hours a day) so I haven't been in the gym in a while. Not good, gotta find the time no matter what. Gotta recover.
KillahBee
New member
Update:
Back was doing pretty good since the injection, but has been decently bad the last 10 days or so. It is important to note that work has been crazy for the last 2 weeks - 15 hour days in a very high pressure, high stress environment. Have hardly been in the gym at all since the injection - no time for rehab. Just met with the doc and we decided to give it another good 4 weeks of rehab before we go with another shot. Hopefully it had more to do with the stress.
I have to make a conscious decision that my health is important in life. Life in general (mostly with work) is kicking my ass. I need to tell work to fuck off for an hour or two so I can rehab my back.
Back was doing pretty good since the injection, but has been decently bad the last 10 days or so. It is important to note that work has been crazy for the last 2 weeks - 15 hour days in a very high pressure, high stress environment. Have hardly been in the gym at all since the injection - no time for rehab. Just met with the doc and we decided to give it another good 4 weeks of rehab before we go with another shot. Hopefully it had more to do with the stress.
I have to make a conscious decision that my health is important in life. Life in general (mostly with work) is kicking my ass. I need to tell work to fuck off for an hour or two so I can rehab my back.
KillahBee
New member
Tuesday:
Tried to run a bit outside but my back/glutes were bothering me too much. Gotta keep cardio to the stair machine, treadmill and seated bike. Did an abs circuit at home - physioball plate crunches, PB reverse crunches and side bends.
I am going to try a mini 5x5 3 day split with abs on T and Th and cardio as much as possible to rehab my back.
Tried to run a bit outside but my back/glutes were bothering me too much. Gotta keep cardio to the stair machine, treadmill and seated bike. Did an abs circuit at home - physioball plate crunches, PB reverse crunches and side bends.
I am going to try a mini 5x5 3 day split with abs on T and Th and cardio as much as possible to rehab my back.
KillahBee
New member
Wed Legs (Mon's w/o) 175 (wha wha what?!)
Hyperext:
16x15
16x10
16x10
I feel like these are going to be a staple of my back recovery.
Leg ext:
65x10
70x10
70x10
Ham curl:
50x10
65x10
65x10
Also a big part of my recovery
Std calf:
70x20
70x20
70x20
Skipped the 5x5 leg press as I didn't want to push it. May add in some DB step-ups in a few weeks. My goal in the next few weeks is to start working in some very light squats. Felt good to be in the gym. Stick with it, fatty. Gonna try to set up a PT appt next week at least one day to get their insights into proper rehab approaches (although I believe I know what I need to do and I know they will tell me to stay away from DLs, squats, and hypers).
Ended with 10min HIIT.
Hyperext:
16x15
16x10
16x10
I feel like these are going to be a staple of my back recovery.
Leg ext:
65x10
70x10
70x10
Ham curl:
50x10
65x10
65x10
Also a big part of my recovery
Std calf:
70x20
70x20
70x20
Skipped the 5x5 leg press as I didn't want to push it. May add in some DB step-ups in a few weeks. My goal in the next few weeks is to start working in some very light squats. Felt good to be in the gym. Stick with it, fatty. Gonna try to set up a PT appt next week at least one day to get their insights into proper rehab approaches (although I believe I know what I need to do and I know they will tell me to stay away from DLs, squats, and hypers).
Ended with 10min HIIT.
P
Phaded
Guest
keep up the good work.. jessica biel is the finest woman on the planet
KillahBee
New member
Phaded - I concur.
Fri (Wed w/o)
Flat bnch:
85 5x5
real light with the back
Incl DB:
38x8
35x8
Pec deck:
100x8
100x8
Close gr bnch:
85x5 - 3 sets
Cable pshdwn:
40x10
40x10
Ended with 12 minutes HIIT, it just feels good to be in the gym, even if the weights are light and pathetic
Fri (Wed w/o)
Flat bnch:
85 5x5
real light with the back
Incl DB:
38x8
35x8
Pec deck:
100x8
100x8
Close gr bnch:
85x5 - 3 sets
Cable pshdwn:
40x10
40x10
Ended with 12 minutes HIIT, it just feels good to be in the gym, even if the weights are light and pathetic
KillahBee
New member
Mon Legs
Hyperextensions:
16x12
16x12
16x10
Ham curl:
65x10
65x10
65x10
Leg ext:
70x10
75x10
75x10
Std calf:
70x25
70x20
70x25
Skipped the leg press 5x5 and DB step ups. Right now I am just going on feeling and just trying to find that thin line between pushing too hard and pushing hard enough. Skipped the cardio cause I am going to bike later on my new mountain bike.
EDIT: just got back from a few hours on the bike. according to my pedometer thing, I only went about 3.5 miles, but I can't really imagine it's right (I got it for like $1). If it was only 3.5, it was a tough 3.5. Basically rode through my entire city and into lots of backwoods areas. A lot of hills, off-road biking and the like. Very fun. Gotta figure out how to work these rides in more often. I want to hit some trails soon too.
Hyperextensions:
16x12
16x12
16x10
Ham curl:
65x10
65x10
65x10
Leg ext:
70x10
75x10
75x10
Std calf:
70x25
70x20
70x25
Skipped the leg press 5x5 and DB step ups. Right now I am just going on feeling and just trying to find that thin line between pushing too hard and pushing hard enough. Skipped the cardio cause I am going to bike later on my new mountain bike.
EDIT: just got back from a few hours on the bike. according to my pedometer thing, I only went about 3.5 miles, but I can't really imagine it's right (I got it for like $1). If it was only 3.5, it was a tough 3.5. Basically rode through my entire city and into lots of backwoods areas. A lot of hills, off-road biking and the like. Very fun. Gotta figure out how to work these rides in more often. I want to hit some trails soon too.
Last edited:
P
Phaded
Guest
dude where did you find that ass my god i'd stick my face in that..
KillahBee
New member
Sun (Fri's w/o):
First off, let me start by saying it feels SO GOOD to be sore from DLs yesterday. Upper back, lower back, lats, hammies, traps, forearms - all sore and lovin it!
Flat bench:
95x5
95x5
95x5
95x5
95x5
Incl DB:
35x8
35x8
Pec deck:
100x10
100x10
90x10
Close gr:
85x5
85x5
85x5
65x9
OH DB 1-arm ext:
10x12
10x10
GREAT fuckin workout. Haven't had a day where I wasn't just going thru the motions and actually pushed myself in a while. Gonna go for a nice long bike ride today.
First off, let me start by saying it feels SO GOOD to be sore from DLs yesterday. Upper back, lower back, lats, hammies, traps, forearms - all sore and lovin it!
Flat bench:
95x5
95x5
95x5
95x5
95x5
Incl DB:
35x8
35x8
Pec deck:
100x10
100x10
90x10
Close gr:
85x5
85x5
85x5
65x9
OH DB 1-arm ext:
10x12
10x10
GREAT fuckin workout. Haven't had a day where I wasn't just going thru the motions and actually pushed myself in a while. Gonna go for a nice long bike ride today.
KillahBee
New member
Update Sunday:
Just got back from a looong bike ride. My pathetic, cheap pedometer thingy said I went 2.78 miles. I was gone for 4 hours!! Just googled it and the place I went to is about 4 miles from my crib. So all in all, I probably went about 8-9 miles. Stopped a little at a marina to get some sun and read and also hit some small off road areas. On days I ride my diet definitely changes - lots more carbs cause I need em.
Just got back from a looong bike ride. My pathetic, cheap pedometer thingy said I went 2.78 miles. I was gone for 4 hours!! Just googled it and the place I went to is about 4 miles from my crib. So all in all, I probably went about 8-9 miles. Stopped a little at a marina to get some sun and read and also hit some small off road areas. On days I ride my diet definitely changes - lots more carbs cause I need em.
KillahBee
New member
Tues (Mon's workout): 174
Hyperext:
16x10
16x10
Leg ext:
75x10
75x10
75x10
Ham curl:
65x12
65x10
65x10
Seatd calf:
75x20
75x20
75x20
LEgs were still pretty sore/tired from DLs friday and my 8 mile bike ride Sunday. might want to move leg day to Wed if I am going to ride on Sundays. ended with 12m HIIT.
Hyperext:
16x10
16x10
Leg ext:
75x10
75x10
75x10
Ham curl:
65x12
65x10
65x10
Seatd calf:
75x20
75x20
75x20
LEgs were still pretty sore/tired from DLs friday and my 8 mile bike ride Sunday. might want to move leg day to Wed if I am going to ride on Sundays. ended with 12m HIIT.
KillahBee
New member
gunit said:
I'm not doing the 5x5. I have an extruding disc in my lower back, so I am in a rehab mode right now. I am using the 5x5 scheme for a few of my lifts cause I have used it in the past when recovering from injuries and it works well. But this is definitely not the 5x5 program, which I have used in the past with great success.
KillahBee
New member
gunit said:
Is what better - my routine right now? I don't think so. The routine I am on right now is temporary and aimed specifically at rehabbing my injury and getting me back into the game. It's not an overall program that would be great for others. Read up on madcow's 5x5 and give it a whirl - I love the basis of the program and think everyone should try it at least once.
KillahBee
New member
Sunday (fri's w/o)
Hyperext:
16x12
16x12
16x12
DL:
115x5
115x5
115x5
115x5
115x5
Felt alright, still hurts at the top "lockout" position
BB row:
70x8
70x8
70x8
BB curls:
40x5
40x5
40x5
40x5
40x5
Hammer crls:
25x6
25x6
Also did some ab work on the physioball and some bridging.
I am going on vacation for the next 8 days. Gonna be tough to get any workouts in, but my goal is to keep my diet in check as much as possible, get my cardio in, and do some bodyweight training and core work throughout the week to keep the back active. have an appt with the PT on the 27th (day I get back), we'll see what they say.
Hyperext:
16x12
16x12
16x12
DL:
115x5
115x5
115x5
115x5
115x5
Felt alright, still hurts at the top "lockout" position
BB row:
70x8
70x8
70x8
BB curls:
40x5
40x5
40x5
40x5
40x5
Hammer crls:
25x6
25x6
Also did some ab work on the physioball and some bridging.
I am going on vacation for the next 8 days. Gonna be tough to get any workouts in, but my goal is to keep my diet in check as much as possible, get my cardio in, and do some bodyweight training and core work throughout the week to keep the back active. have an appt with the PT on the 27th (day I get back), we'll see what they say.
P
Phaded
Guest
wow diet and vacation dont go together..
KillahBee
New member
Monday:
Back was pretty sore from yesterday - more sore/painful than it has been in a while from a workout. Hopefully it's be better tomorrow. Went surfing this morning.
http://elitefitness.com/forum/showpost.php?p=5090906&postcount=1
Back was pretty sore from yesterday - more sore/painful than it has been in a while from a workout. Hopefully it's be better tomorrow. Went surfing this morning.
http://elitefitness.com/forum/showpost.php?p=5090906&postcount=1
KillahBee
New member
Update:
Went on vacation for 8 days recently. Flew to Cali, which DESTROYED my back. I couldn't do any activities, which was terrible. It feels better now. I went to the PT again, a new one this time (she has huge bombs). I actually really like her. She noted that she could tell I am intouch with my body and she trusts my judgement. She told me to keep on being active if it feels good, which is really the only thing that really helps it. I recently started playing a little tennis
and basketball - real simple for 15/20 minutes at a time, low energy. I am trying to get used to moving on hard ground, since running KILLS me. I am also biking a lot and doing the eliptical and seated bike in the gym. the PT gave me some stretches and actually explained the theory behind stretching, which was eye-opening and scary at the same time. The idea is to sort of gently squeeze the disc and sort of push it back towards where it should be. This means that I shouldn't do much extension (like bending forward and touching my toes), which I have been doing. Instead, I am doing things like standing up and bending back at the hips. Very interesting.
today I just went for about a 2-3mile bike ride and did my stretches. gym tomorrow
Went on vacation for 8 days recently. Flew to Cali, which DESTROYED my back. I couldn't do any activities, which was terrible. It feels better now. I went to the PT again, a new one this time (she has huge bombs). I actually really like her. She noted that she could tell I am intouch with my body and she trusts my judgement. She told me to keep on being active if it feels good, which is really the only thing that really helps it. I recently started playing a little tennis
and basketball - real simple for 15/20 minutes at a time, low energy. I am trying to get used to moving on hard ground, since running KILLS me. I am also biking a lot and doing the eliptical and seated bike in the gym. the PT gave me some stretches and actually explained the theory behind stretching, which was eye-opening and scary at the same time. The idea is to sort of gently squeeze the disc and sort of push it back towards where it should be. This means that I shouldn't do much extension (like bending forward and touching my toes), which I have been doing. Instead, I am doing things like standing up and bending back at the hips. Very interesting.today I just went for about a 2-3mile bike ride and did my stretches. gym tomorrow
hard to the core
i thought i smelled pussy in this thread. i was right but it wasn't the kind i was looking forKillahBee said:
KillahBee said:
quit trying to post witty comebacks and continue your rehabbing sister
M
*MissFit*
Guest
the one is mine doesn't change
Womanizer said:Just like you do
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