...one squat at a time

Wasn't up for this today so was really a 'just get something done' session. So it was a big fcuking kick in the teeth to find 90quid missing from my gym bag afterwards. No-one to blame but myself for not using a locker, but there was hardly anyone in the gym and you don't expect someone to open a zipped up bag to take 90quid from the inside pocket, especially not in my gym. That MRI was going to be a serious push this month as it was, so it's definitely not happening anytime soon now. Great.

Session:
Rehab Mobility stuff

Push ups
x27
x20
x15

Pull ups, green band
x7
x7
x7
x5

OH Tricep Ext 10kg plate
The green plates are gone and I can't grip those other plates properly for this, going to have to start doing with DBs I think
x15
x15

Crosstrainer
30mins

Stench Blossoms wrote: »

OMG.

Are ya ok?

Not a whole lot I can do about it.

Scuba Ste wrote: »

Fcuk that sucks. Can you not get an operation or do anything at all?

I know they said you can't lift again but could you take your MRI results to a different physio and get another opinion? Someone with a bit more experience in either back injuries or sports rehab.

Sorry to hear that.

The guy I went to is a athlete and also trains the Olympic team and Will vouched for him too, so he knows his stuff. Nothing I can do about it, it's simple wear and tear. I did ask him alot about it but it kept coming back to a resounding 'no'. In six months time when/if the leg pain goes then he said I can look at introducing some weight training again, but still no compound lifts or leg pressing or running etc.

I don't really know where to go from here. I know some people won't get it, but getting back to proper training was about alot more than just getting fit for me, so it's really knocked me sideways to be honest.

As frustrating as this is, dwelling on it won't change anything. I know what the issue is now and what I can/can't do so that's a good thing as it means I can find a way to work around it.

I spent last night doing a bit of research and came across a few people recommending KB swings, so I've emailed the physio to see if I can do these. He did say no weight training for a few months til my leg pain goes though, so I'd say it'll be a no-go. Still, if it's something I can work towards then that's a good thing.

In the meantime, these are the things I CAN do:

Bodyweight movements:
Squats
Split Squats
Lunges
Burpees
Push ups
Pull ups/Chin Ups
Inverted Rows
Tricep Dips
Hanging Leg Raises
Plank/Side Plank

Cardio:
Crosstrainer
Bike

I think they have bikes upstairs in RAW but I'm not sure if they're just for classes or if anyone can use them, so I have to check that out.

With the bodyweight stuff, I'm thinking circuits will be the way to go to get the most out of it. So I'll aim for 2 circuits each session followed by either the bike or crosstrainer. With regards to strength, I've been watching some youtube videos and I wouldn't mind having a look at some gymnastic type rings work like trying L-sits etc. - it'd give me a few goals to work towards. I need to look into it more with the beginner progressions and see where I'm starting from etc. The Pilates should work hand in hand with that too.

So, that's where I'm at now. It's not ideal, but there's still alot I can do and I'm going to focus on that. If anyone has any ideas of any other bodyweight type work I'm all ears

Stench Blossoms wrote: »

Paddy's bars?

Thanks SB, I know of them alright but I'm more looking for things I can do by myself as I'm not looking to join any groups etc.

Oh and I did this by tripping over my own foot, because I'm a fcuking eejit. I've broken that toe twice already, third time lucky..not!

..... +Yes, I have abnormally long toes.

F my actual life...MY FUUCKING ASS IS ON FIRE.

Back training. I've had a lot of personal sh1t that's knocked me out of the game and the disc thing on top of that was a bit of a balls to say that least. But today I'm determined to be more positive about getting fitter and stronger over the next few months.

I've listened to the physio but I've also done alot of reading on degenerative disc issues to educate myself on exactly what I'm dealing with. The jist of it is, I figure my disc is going to get worse whether I train or not. The issue I need to be careful about is the nerve compression - my left leg is fcuked, i.e. constant pain, re-occurring dead leg, pins and needles and basically weak as piss.
So although I'm back training, I'm training smart.

Went out to Hanley last week and worked out what I can/can't do and he's put together a prog to work around that. I'll be doing my physio rehab before each session also. The physio also suggested clinical pilates to strengthen my core, but I've decided to use my gym sessions to work on my core instead. Same outcome, different method.

Goal at the moment is to lean up as I've put on 3kg and god knows what my BF is, H checked but I don't want to know. Strength wise, I won't really know where I'm at for a few weeks.

Day 1
Warm up: Physio Rehab

Training:

8 mins (concentrate on movements not rounds)
Pull ups, green band - x5
Step downs (knee height) x 3 e/s

Density block
10 min( many rounds as poss)
Push ups x 6
Ring Rows x 8
Air Squats x 10 (v.controlled)
9 rounds in 10.38

Core work
Plank 5x30sec
Pallof hold 5x30sec

Cardio
Crosstrainer - 20min

Was great to have the lovely SB for company too

This session is all a bit jumbled up so bear with me, main thing is it's all there albeit not in the right order!


Warm up -physio rehab

Training

8mins of:
Chin ups green band (knee)x3
Spilt squats x3 each side

- this was a fcuker, my leg was weak as fck and my foot kept cramping. Was all set to just give up and go home after it but happened to check my email in the changing room and Hanley had just emailed me - so the conscience set in and I decided to at least do a stint on the crosstrainer.

Crosstrainer - 20min

- THEN I said **** it I'd do the density block when I'd got that far...

Density block - 10 min
Rings hold - 10sec
Kneeling rows with green band x 10 e/s
Reverse lunges x10 e/s
7 rounds in 10:45

Was meant to be a 4min HIIT session on the bike there but was a class on upstairs.

So not a great day and not a great session but I stuck it out so I figure that's better than nothing.

doctorwhogirl wrote: »

Ah fair play on going back in! usually when I'm gone, I'm gone!!!

Enlighten me...I think I know what they are, but I've seen a few versions whilst googling...

Split squats???

I do them with one leg behind me on the bench. If that makes sense!

No training today, off work sick. On top of that my apt was broken into yesterday and laptop is gone

Sucky day sucks.

Warm up: physio rehab

Training
8 min of
Pull ups x5
Step downs x 5 e/s

- big difference with the step downs today, leg was so shaky last time I barely got 3reps but they were grand today!

Density block 12min
Push upsx6
Ring rowsx8
Air squatsx10
12 rounds in 11.57

-will need to be more careful with form on the ring rows, must have jolted myself up on the last rep because I got a sharp pain on my lower back.

Core
Plank 5x30sec
Pallof hold 5x30sec

Crosstrainer
20min

Had a setback with a personal issue so haven't been in the gym since Monday, but I made myself go today because I've set myself a benchmark of a min of 2 sessions a week. Glad I stuck to that now.

Warm up: physio rehab

Training
8mins of
Pull ups green band x5
Step ups x8 e/s

Density block 15min
Push ups x3 @0X3 tempo
Chin ups x3 green band
Split squats x 8 e/s
10 rounds
- did this in 15.28, was meant to be a 12 min block but pushed it out to 15.

RKC plank 5x10sec
Pallof hold 5x30sec

Crosstrainer:20min .

Messing on the rings:
Tried putting the rings up a bit higher and pulling my knees up to my belly for the ring holds - did a few like that for 10-20 secs each. I didn't know what I was at tbh, just wanted to see if I could do anything more on them.

I tried to get in another workblock after that but knew I was pushing it after the first round of squats so left it be.

Progress with disc sh1te
My leg was being a bitch today, not painful but v.shaky/weak. More annoying than anything else just. The bodyweight circuits are leaving me as ****ed as my weights circuits used to, but I'm still determined to start adding in some dumb bells soon. The physio's logic against them til my nerve **** started improving was that picking up the weight was the danger, not the actual exercise. But the way I also see it is that I could do my back in picking up a bag at this stage, so the point seems a little debatable. He also wanted me to do pilates like I've said here before, but I'm not into classes and there's little chance of me doing it; also read up on it and it's effects on DDD and I'm not convinced, so I decided to work the ab stuff into my programme, which Hanley has done for me with the core block. The way I see it, the physio and the MRI has told me what the problem is - but I'm the only person who can work out what my limitations are and I can only work that out by pushing them. So I'm going to keep doing that until I manage to work with some weight again.

Hanley wrote: »

You've one of the best physios in the city looking after you. And he's not exactly conservative/unnecessarily cautious in my experience either.

So if he's saying not to do something, I probably wouldn't.

Jesus I was trying to be optimistic. I'm not doing anything I'm not meant to be doing. I have followed the rules and I have listened to him and listens to you and I have repeatedly said how good I think he is. Don't dare make out I am undermining anyone.

But right, I won't try to be positive about the whole ****ed up situation anymore.

I'm done posting this sh1t.