KLEEN is Recovering & Breaking PR's with Wendlers 531 & FINAFLEX! - AnabolicMinds.com - Page 9

KLEEN is Recovering & Breaking PR's with Wendlers 531 & FINAFLEX!

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    Quote Originally Posted by msrider View Post
    Well Kleen, just found out mri showed herniated disc. You know anything about them and possible recovery time. I'm hoping surgery isn't an option.
    I know you asked Kleen. But I dealt with a L5, 10mm herniated disc. I was young, 24 when I hurt myself in a car accident. I eventually had surgery 5 years later. If you can manage the pain you are ok. But I had to find ways to keep from agravating it. I know alot of people who lift normally with herniated discs but mine was so large it was impossible. If I did squats I would be on my back for a week.

    Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.

    Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
    Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
    Pain Killer (honestly the pain is due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)

    With Technology now I would seek out a progressive Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.

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    Go see a chiropractor and rest, I think typically a herniated disk can be fixed once it ruptures you need surgery. Some good spine manipulation could get the dist down and maybe a shot of cortisone and of course resting it. Typically about a 6 week recovery when everything is done correctly from watching the people who I know have had them.
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    Quote Originally Posted by calebsmitty View Post

    I know you asked Kleen. But I dealt with a L5, 10mm herniated disc. I was young, 24 when I hurt myself in a car accident. I eventually had surgery 5 years later. If you can manage the pain you are ok. But I had to find ways to keep from agravating it. I know alot of people who lift normally with herniated discs but mine was so large it was impossible. If I did squats I would be on my back for a week.

    Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.

    Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
    Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
    Pain Killer (honestly the pain if due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)

    With Technology now I would seek out a progression Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.
    Thanks! I appreciate that info. I'm with ya, no reason to deal with discomfort. I go see a spine specialist in a week or so to find out but I will look into my options then. They put me on a steroid that helped but the pains gradualy shifting back again. I'm hoping its not too serious.
    How long were you out of working out after your surgery?
    •   
       

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    Nice Caleb sounds like he has a much better grasp on the situation than I do as far as recovery. It really does all depend on how bad it is in the first place.
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    Quote Originally Posted by msrider View Post
    Thanks! I appreciate that info. I'm with ya, no reason to deal with discomfort. I go see a spine specialist in a week or so to find out but I will look into my options then. They put me on a steroid that helped but the pains gradualy shifting back again. I'm hoping its not too serious.
    How long were you out of working out after your surgery?
    No MRI yet?

    Cortisone shots were like Christmas for me. I would just walk in to my local Doc and tell him I wanted Cortisone. Got me through some rough patches.

    FYI..I went to a Neurosurgeon first and I wouldn't recommend that he wanted to fuse my discs and a 6 month recovery. I went to a place called South Texas Spine Clinic.
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    Quote Originally Posted by MrKleen73 View Post
    Go see a chiropractor and rest, typically a herniated disk can be fixed once it ruptures you need surgery. Some good spine manipulation could get the dist down and maybe a shot of cortisone and of course resting it. Typically about a 6 week recovery when everything is done correctly from watching the people who I know have had them.
    Thanks Bro! Charopractor hasn't helped. Prediscone is similar to a cortiscone shot I was reading and its helped too. I guess I just have to wait and here what the exsperts say. I can manage to get around just can't bend over normal and pain is tollerable with vikes lol but it don't take it totaly away because most of it is my sciatic. Just gunna have to rest it. Wait and see what doc says. I will keep ya posted! Always a set back, but a learning lesson too. Will do my training diff here on out!
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    If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.
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    I coach football. I had surgery after July 4th, not sure exactly the date. Start of 2nd week probably. First week was not fun, really sore, but mobile and drugged up. I used a walker to make movement easy. Started first day walking to mailbox, 2nd day from mailbox to neighbors driveway, and so on. Two weeks later I was at Football Camp. I was still tender but doing fine. That actually helped. The more active you are the better. I didn't actively train again until after football season. I could have started back after 3 weeks if I wanted to.

    The type of surgery I had was noninvasive. A small less than a centimeter cut is made in the muscle then it is dilated big enough to do the lamnectomy. That is why the recovery is so fast. As soon as swelling and pain is reduced you can train.
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    Quote Originally Posted by MrKleen73 View Post
    If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.
    Yeah, I second that. When I hurt myself surgery was a last resort. It was archaeic. There was no certainty of success. Now it is as easy as getting your knee scoped with the right doctor. My herniation was huge. Doc was amazed I was walking and my surgery was easy without incident.

    Well, one incident. My blood was so thin from 5 years of popping NSAIDS that it wouldn't properly clot. Almost wasn't able to get the surgery done.
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    Quote Originally Posted by MrKleen73 View Post
    If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.
    Thanks bro! I will check with him and get his oppinions on the long term. I wanna be able to smash weights again. I'm just not gunna kill myself doing squats of 550 before my lower back is strong enough. I will let ya know what he says and give u the options he have me. You guys are exactly rite, with technology today no reason to not fully recover from this. Thanks!
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    Quote Originally Posted by msrider View Post

    Thanks bro! I will check with him and get his oppinions on the long term. I wanna be able to smash weights again. I'm just not gunna kill myself doing squats of 550 before my lower back is strong enough. I will let ya know what he says and give u the options he have me. You guys are exactly rite, with technology today no reason to not fully recover from this. Thanks!
    I second that. Just get it done while you can and recover faster than working around it for months. Fix it and come back stronger!
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    Quote Originally Posted by PalmFist View Post

    I second that. Just get it done while you can and recover faster than working around it for months. Fix it and come back stronger!
    Thank you! Gunna fix it! Been down all my life but I always get back up. Thanks for the push! Love the support on the AM. Makes me feel like I can move mountains. Good peeps homi's!
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    Excellent glad to hear you are going to get it fixed.

    Woke up and did 52 g protein isolate, and 2/3 cups oats. Something to digest relatively easy before we went to lift about 1.5 hours later.
    So here is how the workout went down.

    Hammer Strength Incline Press weight per side - 90x12, 115x15 > 90x5 > 45x8 - Was a little weary of going heavier so I pushed out more reps here. Still respectable weight though.

    Straight Arm Pull Downs - 75x12, 105x10 > 90x5 > 60x5 - Holy Mother! 105x10 was a bitch, plus abs were sore and this was killing them Oh so good!

    Life Fitness Seated Shoulder Press Neutral Grip - 95x12, 125x12 > 95x4 > 65x5 - Shoulder really held up pretty well here.

    EZ-Bar Reverse Curls - 65x12, 85x6 > 65x7 > 45x9 - I don't do these often this was a wake up call.

    Skull Crushers (Elbows behind head) - 95x12, 115x8 > 95x4 > 45x8 - Happy with these they are so much harder than standing OH Extensions

    Dead Lifts 2-0-2 Tempo - 275x12, 345x8 > 275x6 >225x4 - Holy Crap doing these with a 2 second positive and negative made them so much harder but the feel of them muscularly was far superior than just pulling.

    Leg Extensions - 190x12, 250x10 > 190x4 > 130x5 - Holy Burn and buckling knees. Was having a hard time walking after these.

    Post workout nutrition 9 oz chicken breast, veggies and 1.5 cups cooked rice.
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    Nice workout bro!
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    Good stuff. So 2nd set is a double drop?
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    Yes Sir! Man it feels good to be doing this one again. Slightly sore or should I say can feel everything is recovering in all my body parts. If I squeeze hard I can feel the twinge of soreness everywhere but nothing that would hamper activity at all.
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    Yesterdays Eats

    FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    San - Platinum Isolate Supreme - All Flavors, 2 Scoop 220 1g 0g 54g 0mg 100mg 0g 0g
    Quaker - Old Fashioned Rolled Oats - Dry, 3/4 cup 225 41g 5g 8g 0mg 0mg 2g 8g
    Lunch
    Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 220.0 gr 363 0g 9g 68g 187mg 163mg 0g 0g
    Rice - White, long-grain, regular, cooked, 1.5 cup 308 67g 1g 6g 0mg 2mg 0g 1g
    Freshness - Green Bell Pepper, 1 cup 33 5g 0g 2g 0mg 5mg 4g 3g
    Mid Afternoon Snack
    Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz 450 0g 12g 77g 129mg 168mg 0g 0g
    Great Value - French Style Green Beans - Correct, 1 cup 40 8g 0g 2g 0mg 760mg 4g 4g
    Dinner
    Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz 450 0g 12g 77g 129mg 168mg 0g 0g
    Great Value - French Style Green Beans - Correct, 1 cup 40 8g 0g 2g 0mg 760mg 4g 4g
    Wine Cabernet Sauvignon - Red Wine, 12 oz 250 8g 0g 0g 0mg 0mg 0g 0g
    TOTAL: 2,379 138g 39g 296g 445mg 2,126mg 14g 20g
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    Quote Originally Posted by snagencyV2.0 View Post
    YEAH I like to have a couple of glasses with dinner some days. Makes for a warm relaxing evening. That song is awesome I haven't thought of it in forever.
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    Quote Originally Posted by MrKleen73 View Post
    YEAH I like to have a couple of glasses with dinner some days. Makes for a warm relaxing evening. That song is awesome I haven't thought of it in forever.
    ain't nuttin wrong wit dat!

    i hadn't thought of that song in yrs either (song kinda annoyed me back in the 80s lol), but for some reason when i read your chart and saw that, popped into my head
    funny - i like it now, kinda grows on ya
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    Yeah it does. I am really surprised I thought my fats were going to be a little higher but protein made up for it. Had a nice omelet for breakfast today... 6 egg whites, 2 whole eggs 5 strips turkey bacon, 1,5 oz 2% sharp cheddar, 10 tbs salsa = 563 cals YUM!

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    nice..(wow 10tbs salsa lol Kleen loves his salsa!)
    we are on the same wavelength in so many ways..just getting ready to post a food pic in my thread, check it out..

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    Texas=salsa love
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    Huevos Rancheros!!

    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    FINAFLEX PCT AFTER 12 WK RUN

    Feel free to follow me for my Fina Flex PCT. Would really appreciate advice if I run into trouble. Thanks
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    Yah one fug of a lot of salsa
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    Yah one fug of a lot of salsa
    That was like half the jar. I thought Texas=chilli not Texas=salsa
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    Texas def = salsa.....its like 60% hispanic population and Tex Mex is da bomb.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by PalmFist View Post
    That was like half the jar. I thought Texas=chilli not Texas=salsa
    is both
    also why everything is bigger in texas..including their heartburn and shytes
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    Quote Originally Posted by snagencyV2.0 View Post
    is both
    also why everything is bigger in texas..including their heartburn and shytes
    Speaking of shyte, how about dem Cowboys lol
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post

    Speaking of shyte, how about dem Cowboys lol
    Yeah. How about em texas
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    I have been a Cowboys fan for 20+ years. Basically they suck. Such a disapointment that they can't do more with the money they have.
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    Quote Originally Posted by calebsmitty View Post
    I have been a Cowboys fan for 20+ years. Basically they suck. Such a disapointment that they can't do more with the money they have.
    they can't win the big games, I didn't buy the Romo was a choker thing the firxt couple times round but you have to start to wonder. Biggest problem is that Ego's and Football don't mix. You have have a selfless attitude and learn that it's about the team.
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    Very true. And romo sucks.
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    I buy my picante at Sam's if that tells you anything. I also heat it up with some habanero hot sauce and often add fresh habanero, serrano, and jalapeno peppers to it to give it some kick. That was a little more than my usual but yes I love my salsa! I love my chili too! Heart Burn??? Not for this guy... peppers are very good for the stomach. Cayenne is used to treat ulcers, heart burn is from acid reflux and over eating. I did get it a few times when I was doing IF and had too big a meal before lying down.

    Cardio today was pretty intense. It was 65 minutes with the cool down. I ran on a 1 incline for 22 minutes at 5.2 mph, then walked at an 8.5 incline the rest of the 60 minutes burning a total of 675 calories.

    ABS -
    Draw bridges 25 total

    Crunches 100
    Side Crunches 25 per side
    Rotary Torso Twists 50
    Boxer Body Blocks 50 per side (for obliques)
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Nice cardio/core day bro. I'm done with speed work on treadmills for a while. I'm loving the stairmaster right now.

    I put siriachi (hot c o c k) sauce in ketchup. So good!
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    Quote Originally Posted by PalmFist View Post
    Nice cardio/core day bro. I'm done with speed work on treadmills for a while. I'm loving the stairmaster right now.

    I put siriachi (hot c o c k) sauce in ketchup. So good!
    There is this stuff called Matouks in the International Isle at Kroger the Flambe sauce is HOT, the Hot sauce is about perfect. Both have an amazing flavor! You should check them out!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Will do. Thanks
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    FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Egg - Whole Egg, 2 piece (large - 50g) 148 1g 10g 12g 424mg 140mg 0g 0g
    Generic - Egg White (1) Large--Scrambled or Hardboiled, 6 egg white 102 1g 0g 22g 0mg 0mg 0g 0g
    Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g) 120 1g 9g 11g 30mg 345mg 0g 0g
    Pace - Picante Salsa Medium, 6 tbsp 30 9g 0g 0g 0mg 690mg 6g 3g
    Castle Wood - Hickory Smoked Turkey Breast, 5 oz 150 3g 3g 28g 50mg 1,125mg 3g 0g
    Lunch
    Granny Smith - Green Apple, Large, 0.75 apple (9oz/255g) 87 23g 0g 1g 0mg 1mg 5g 2g
    Mid Afternoon Snack
    Landofrost - Honey Smoked Turkey Breast, 13.2 slices 231 10g 10g 26g 66mg 1,716mg 7g 0g
    Kraft - Singles Fat Free American Cheese, 2 slice 50 4g 0g 8g 8mg 500mg 2g 0g
    Pepperidge Farm Sandwich Thins - 100% Whole Wheat, 1 Roll 100 19g 1g 5g 0mg 230mg 2g 5g
    Kroger Carb Master Lowfat Dairy Blend - White Chocolate Raspberry Yogurt, 6 oz. 60 4g 2g 8g 10mg 90mg 3g 0g
    Kroger - Carb Master - Caramel Spice Cake Yogurt, 1 container (6 oz.) 60 4g 2g 8g 10mg 100mg 3g 0g
    Dinner
    Pace - Original Picante Salsa - Hot, 8 tbsp 40 12g 0g 0g 0mg 1,000mg 8g 4g
    Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 1/4 c. (28g) 80 1g 6g 7g 20mg 230mg 0g 0g
    Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 9.99 oz cooked 366 0g 10g 70g 216mg 466mg 0g 0g
    Beans - Pinto, canned, 0.5 cup 103 18g 1g 6g 0mg 353mg 0g 6g
    Krusteaz Honey Cornbread - Corn Bread, 3 x inch piece 210 32g 2g 3g 8mg 390mg 12g 2g
    TOTAL: 1,937 142g 56g 215g 842mg 7,376mg 51g 22g
    Food Notes

    Dinner was white chicken chili with extra chicken breast .
    EXERCISES Calories Minutes Sets Reps Weight
    Cardiovascular
    Tread Mill Work - Run then Walk 675 60
    TOTALS: 675 60 0 0 0
    Exercise Notes

    Started some of the training for the Warrior Dash today. I ran for 22 minutes and walked at a pretty good incline the rest of the time there was also a 5 minute cool down afterwards.
    ABS - Draw bridges 25 total
    Crunches 100
    Side Crunches 25 per side
    Rotary Torso Twists 50
    Boxer Body Blocks 50 per side (for obliques)
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Okay so I can not see any difference in my physique this week, I knew my maintenance used to be about 2400 but thought with me being bigger that it may be higher. It does not look like that is the case. I really need to drop some of this weight so I will be lowering my cals to about 2000. That is plenty to maintain muscle mass with my metabolism but low enough to strip off some fat. I am still weighing in at 215 lbs and a little soft so I need to drop down to about 205 or so to feel better.

    This mornings work out was insane, non stop moving it seemed and I was sweating like I was jogging in a sauna.

    DB Flat Bench 80x10, 100x12 > 80x4 > 60x5 - Was pretty happy with the 100x12 since I havent done these in a while an was also a little worried about my shoulder but it felt fine during these.

    Bent Over DB Rows - 80x10, 90x10 > 75x6 > 60x5 - These were pretty good, got a great contraction by pulling them up to the hip area instead of straight up to the ribs. Definitely lowers the weight a little though...

    Standing Arnold Press - 60x10, 70x5 > 55x4 > 40x5 - These were a little rough on the shoulder and I had to stop pushing once it got very hard just to be safe. Good thing the drops allowed me to tire out the muscles.

    DB Cross Body Hammer Curls
    - 40x10, 42.5x9 > 32.5x7 > 20x6 - Holy burning biceps! Major pump and burn from these.

    Cable Overhead Triceps Extensions 120x12, 160x13 > 120x10 > 100x10 - Nice pump but will definitely go up next time.

    Squats (below parallel)
    - 225x12, 315x10 > 225x6 > 135x8 Holy crap I can't remember the last time I went that deep on squats much less with 315 on the bar.

    Romanian Dead Lifts - 225x12, 275x12 > 225x6 > 185x8 - I had more in me at the end of each of these sets but stopped when I felt fatigue in my lower back instead of pushing through and risking any issues with form. That is the great part about drop sets, you don't have to go to complete failure to make the muscle work extremely hard.

    My new favorite Hot Sauce! Hot and tasty!

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    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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