JD's Rehab log - AnabolicMinds.com

JD's Rehab log

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    JD's Rehab log


    Figured I'd log my daily rehab, diet and workouts to keep me strict and motivated. Right now I'm focusing on lower back rehab 2-3 times a day 6 days a week. Plus I'm doing knee rehab once a day.

    I'm going on Day 23 of lower back rehab and only day 2 of knee rehab.

    I currently have 2 bulging disc's and a shifted sacrum. I have delt with 1 bulging disc for about 1 year and 5 months, I ended up making it worse by not taking the right steps that needed to be done. My knee I've had issues with it since I was 10, I've had years on with no pain and years with lots of pain. It's been far worse than ever for the past year, I got a cortisone shot and that seemed to help for about a week...

    Right now I'm seeing my physio once a week, he is adding new things to my program every week and he is also giving me acupuncture.

    Week 1 - I started with The mckenzie protocol stretching

    Week 2- Added an exercise "I suck in the abdominal muscle hold it there while breathing for 2min and than do this flutter with my arms while keeping it sucked in and breathing"

    Week 3- Added the bird dog, 5 reps each side 3 times a day

    Week 4- Added Planks, 10 sec front plank, 10 sec side plank on each side, repeated 4 times. This one is only once a day.

    Plan of action
    Rehab 3 times a day, 6 days on, 1 day off.
    Knee rehab once a day (Need to talk to physio and see what I should do for this)
    Acupuncture once a week.
    Use the Tens Unit 3 times a week for 20-30 min
    Stay away from weights, I can only get away with a few things without putting pressure on my back, sticking to a lot of bodyweight stuff.
    Eat very healthy, no cheat meals.


    I ran an Androseries stack for a month, i re-injuried my back worse so I ended up going into PCT, this is what I'm using.

    PCT
    Clomid- 25mg a day
    Formula-X
    Division 1
    HGHPro
    Anabeta
    Erase(Just added 1 cap a day)
    Protocol
    Slin Sane
    Pre-workout(Flashover, Craze, Maximize Intense or C4)
    Xtend

    Rehab Injury Stack
    Orange Triad- 6 caps a day
    Bulk SuperCissus- 3-4 grams a day
    Hyaluronic Acid- 150mg a day + whatever is in Orange Triad
    MSM- 900mg a day + whatever is in Orange Triad
    Elasti-Joint (Every second day)
    Bromelain- 500mg a day + whatever is in Orange Triad
    Gut Health- 1 cap a day
    Oxi-Greens- 1-2 scoops a day
    Joint Force- 4 pumps once a day on lower back, and 2 pumps on knee.
    L-Lysine- 1 cap (500mg), 5 times a day
    Vit.C- 1.5g a day
    Vit-D- 1000 to 6000IU's a day depending on if I got a lot of Sun or not.
    Fish Oil- 9-13.5g a day

    I will be adding Licogenix, Anabeta Elite and Kreaceps in once it comes in.





    Day 22(Tuesday)

    Meal 1
    Extra lean burger on Ezekiel bread with cheese
    Greens
    Fish Oil

    800mg of bulk P-Slin 20min before Meal 2

    Meal 2
    3 Peanut butter balls (contains 6 tbsp of peanut butter and 6 tbsp of Oats
    2 scoops of Myofusion and 500ml of Skim milk

    Pre-workout
    Craze- 1 scoop
    C4- 1 scoop
    Citrulline Malate- 6g
    GPLC- 2.5g
    Protocol- 1 scoop
    Taurine- 3g

    Intra-workout
    1xGatorade
    Formula-X- 1 scoop

    Meal 3
    Bowl of Spaghetti with extra lean hamburger and cheese
    Plus 1 scoop of Xtend

    Meal 4
    1 scoop of Myofusion
    1 scoop of Casein
    500ml of Skim milk



    Workout(Chest, Tri's, shoulders)

    Incline DB Press, 6 sets
    Set 1- 30'sx15 reps
    Set 2- 45'sx 10 reps
    Set 3- 45'sx 8 reps
    Set 4- 60'sx 6 reps
    Set 5- 75's x 12 reps
    Set 6- 85's x 6 reps

    Dips(Bodyweight), 6 sets
    Set 1- 10 reps
    Set 2- 8 reps
    Set 3- 7 reps
    Set 4- 5 reps
    Set 5- 5 reps
    Set 6- 4 reps

    Incline DB Flys, 6 sets
    Set 1- 30'sx20 reps
    Set 2- 45'sx15 reps
    Set 3- 45'sx12 reps
    Set 4- 45'sx10 reps
    Set 5- 45'sx8 reps
    Set 6- 30'sx15 reps

    1 Arm Pushdowns, 4 sets
    Set 1- 40x12 reps each side
    Set 2- 50x12 reps each side
    Set 3- 50x10 reps each side
    Set 4- 50x8 reps each side

    Pushdowns, 4 sets
    Set 1- 100x12
    Set 2- 120x12
    Set 3- 140x10
    Set 4- 80x25

    Shoulder raise circuit
    Set 1- 25's for 5 reps each angle, total of 40 reps
    Set 2- 15's for 5 reps each angle, total of 40 reps
    Set 3- 5's hold for 15 sec's each angle, total hold of 105 sec's
    15 close grip push ups



    #1 Lower Back Therapy Routine(Done in the morning)
    Sucking in stomach hold for 2 min, than 3 min while moving arms, focusing on breathing
    Bird Dog- 10 reps, while sucking in stomach and breathing
    mckenzie protocol Stretch
    Lay on floor, stomach on floor- 2 min
    Hold myself up with arms(arms same position as a plank)- 5min
    Push myself up, stretch 2 sec hold, back down- 30 reps

    #2 Lower Back Therapy Routine(Done in the evening)
    Sucking in stomach hold for 2 min, than 3 min while moving arms, focusing on breathing

    Therapy circuit
    Plank- 10 sec's
    Side plank- 10 sec's each side
    Bird Dog- 10 reps, while sucking in stomach and breathing
    Repeated 4 times

    mckenzie protocol Stretch
    Lay on floor, stomach on floor- 2 min
    Hold myself up with arms(arms same position as a plank)- 5min
    Push myself up, stretch 2 sec hold, back down- 30 reps


    Day 23 Thoughts
    Was so shocked I pressed the 85's, I havn't been able to lift heavy for 24 days and dropped 9 pounds with sticking to a healthy diet, I'm happy with that aha. I've been doing low carb for a few days, only gonna up the carbs on workout days, which is only about 2 times a week right now. Long day, now I'm off to sleep!

    Morning Weight- 211lbs
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    Took a half scoop of Maximize Intense to get out of bed this morning, about to take another half a scoop with some Hemavol than hit my therapy routine up.
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    •   
       

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    Quote Originally Posted by punjabimunde View Post
    Subbed!!!
    Thanks for joining buddy!

    I really hope focusing on the back can fix it, the physio seems to believe it will. I'm going to be so damn happy if I can get back to hard training, I can see an Epistane cycle in my future lol
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    Quote Originally Posted by JudgementDay

    Thanks for joining buddy!

    I really hope focusing on the back can fix it, the physio seems to believe it will. I'm going to be so damn happy if I can get back to hard training, I can see an Epistane cycle in my future lol
    Lol bro...you'll be ok bro...just take it easy and go slow...I injured my elbow as well...it sux being injured and I kno how you feel...good luck bro!!! Hope your Back gets well soon coz I kno you sooo wanna do epi cycle lol
    "Difficult things take a long time, impossible things take a little longer."
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    Keep at it champ, it will take some time. Stay with the basics at first and build things up slowly. My son is learning the same lesson as well right now.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    I'm here bud. Glad to see you decided to try to fix it. You CAN fix it. Trust me. It doesn't get much worse than mine was and I'm dead lifting regularly.

    I love that your recovery stack is more supps than I have on hand. Lol
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    Day 23(Wednesday)

    Meal 1
    Oatmeal
    2xPeanut Butter balls
    Greens
    Fish Oil and slin sane

    Meal 2
    Extra lean burger on Ezekiel bread with cheese


    Meal 3
    2xPeanut butter balls

    Meal 4
    2 scoops of Myofusion
    500ml of Almond Milk

    Meal 5
    Chicken breat on Ezekiel pita with cheese and hot sauce



    #1 Lower Back Therapy Routine(Done in the evening)
    Sucking in stomach hold for 2 min, than 3 min while moving arms, focusing on breathing

    Therapy circuit
    Plank- 10 sec's
    Side plank- 10 sec's each side
    Bird Dog- 10 reps, while sucking in stomach and breathing
    Repeated 4 times

    mckenzie protocol Stretch
    Lay on floor, stomach on floor- 2 min
    Hold myself up with arms(arms same position as a plank)- 5min
    Push myself up, stretch 2 sec hold, back down- 30 reps


    Thoughts
    Well it's a little bit of a set back today, about an hour after the therapy workout my back was feeling aggravated... now even more so. Thats fine I will rest it out tomorrow, I messaged my physio and asked him if he thinks maybe I should add the planks and extra bird dogs in Friday, but only repeat the circuit 2 times instead of 4, until I get used to it.
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    Quote Originally Posted by AZMIDLYF View Post
    Keep at it champ, it will take some time. Stay with the basics at first and build things up slowly. My son is learning the same lesson as well right now.
    Thanks for the support!

    Quote Originally Posted by Rahl View Post
    I'm here bud. Glad to see you decided to try to fix it. You CAN fix it. Trust me. It doesn't get much worse than mine was and I'm dead lifting regularly.

    I love that your recovery stack is more supps than I have on hand. Lol
    You give me hope So does my physio, he thinks I can fix this thing. Just need to take it really slow lol.
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    GHRP/GHRH. Do it.
    Just inject.
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    Subbed

    Good luck man!!

    I am working on a lot of prehab and mobility stuff now because of my millions of imbalances lol. I hope I never blow a disc but If I do I hope find out if your protocol works!
    RecoverBro ELITE
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    I have a bulging disc too... It sucks! Just started physical therapy

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    Quote Originally Posted by HereToStudy View Post
    GHRP/GHRH. Do it.
    Wonder if that would really be effective for disc bulging tho?

    Peptides is something I really havn't researched enough, got lots of googling to do this weekend

    pm on the way.

    Quote Originally Posted by mattrag View Post
    Subbed

    Good luck man!!

    I am working on a lot of prehab and mobility stuff now because of my millions of imbalances lol. I hope I never blow a disc but If I do I hope find out if your protocol works!
    Thanks for joining buddy



    Update coming later tonight.
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    Quote Originally Posted by JudgementDay View Post
    Wonder if that would really be effective for disc bulging tho?

    Peptides is something I really havn't researched enough, got lots of googling to do this weekend

    pm on the way.
    You got mail.
    Just inject.
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    Day 24, Thursday

    Hit upper back and Arms, do not remember the whole workout, but it went pretty good. Took the day off from rehab.
     
     
    Friday, Sat and today I've been sticking to this routine.
     



    #1 Lower Back Therapy Routine(Done in the morning
    Sucking in stomach hold for 2 min, than 3 min while moving arms, focusing on breathing


    Therapy circuitPlank- 10 sec's
    Side plank- 10 sec's each side
    Bird Dog- 10 reps, while sucking in stomach and breathing
    Repeated 2 times

    Mckenzie protocol Stretch
    Lay on floor, stomach on floor- 2 min
    Hold myself up with arms(arms same position as a plank)
    Push myself up, stretch 2 sec hold, back down- 20 reps
    Knee therapy
    Quad band extensions- 15 reps for 3 sets each side
    -------------------------------------------------------------------------------------

    #2 Lower Back Therapy Routine(Done in the Evening)
    Sucking in stomach hold for 2 min, than 3 min while moving arms, focusing on breathing

    Mckenzie protocol Stretch
    Bird Dog- 10 repsLay on floor, stomach on floor- 2 min
    Hold myself up with arms(arms same position as a plank)
    Push myself up, stretch 2 sec hold, back down- 20 reps
    -------------------------------------------------------------------------------------
    Tens Unit for 20min at 4.0(Every other day



    Thoughts
    Only doing rehab 2 times a day now, 3 times felt like too much on my lower back, also repeating the circuit 2 times, I'll start repeating it 3 times tomorrow. I'm gonna be doing rehab 5 days on, 1 day off. Cut the grass today, holy crap is it hot out, sweated like crazy! I believe the gym is closed tomorrow, but if it's not I'll be going in for a chest, shoudler and tricep workout. Next physio appointment is on Tuesday. I'm really considering trying the peptide injections to help the healing, we will see. Diet has been really good, havn't had a cheat meal yet.
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    Oh you got a Tens unit!? Damn I'm jealous. Those things are awesome man. Keep up the rehab man.
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    Quote Originally Posted by Rahl View Post
    Oh you got a Tens unit!? Damn I'm jealous. Those things are awesome man. Keep up the rehab man.
    I got 2 lol, for some reason the comapny sent me a second one for free, they must have forgot about the 1st one they sent LOL.
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    Quote Originally Posted by JudgementDay

    I got 2 lol, for some reason the comapny sent me a second one for free, they must have forgot about the 1st one they sent LOL.
    Really.......
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    Quote Originally Posted by Rahl View Post
    Really.......
    I'm putting the second one up on kijiji for sale.
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    Quote Originally Posted by JudgementDay View Post
    I got 2 lol, for some reason the comapny sent me a second one for free, they must have forgot about the 1st one they sent LOL.
    Haha that was pretty lucky.
    Just inject.
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    Quote Originally Posted by HereToStudy View Post
    Haha that was pretty lucky.
    I've had pretty good luck with buying stuff online and being sent the package twice, this is the 3rd time it's happend to me, the other two were supplements, I won't say from where tho lol.
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    Hopefully you'll get that knee and lower back back on track asap.
    Injuries suck
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    Quote Originally Posted by ConcreteConny View Post
    Hopefully you'll get that knee and lower back back on track asap.
    Injuries suck
    Thanks CC! I don't care much for the knee, I can get around that, the back on the other hand :S




    Update,

    At the moment I'm half asleep, didn't sleep at all last night, my lower back is feeling some serious pain, it was a bit sore still last night, so I put on the tens unit, went up perhaps a little too high, about an hour after using it my back kept getting worse and worse, I'm totally done with this stupid tens/ems stuff. It hurts to walk, im sure no sleep hasn't helped. My physio is getting me on a new routine, but I won't be starting for a couple more days, my back just needs to recover a bit.

    Yesterday's workout,

    I'm far to lazy at the moment to type it up, so the I'll give the basic highlights lol

    -incline db press I worked up to the 80's for 8 reps and 85's for 6 reps.
    - Got 2 reps higher on dips, now at 12 reps.
    - Sick pumps through the workout, hit everything good, did a lot of sets, overall awesome workout and avoided back pain.


    I've been doing a lot of research on peptides this week, I've prob read about a good 30 hours about peptides this week lol. I'm very interested in running a couple. Gonna go with GHRP-2 and Mod GRF(1-29). I will run them for at least 3-6 months depending on how I like them by month 3. I'm really hoping it will help increase the healing rate. I will update later in the week.

    Thanks for the support guys!
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    Quote Originally Posted by JudgementDay View Post
    Thanks CC! I don't care much for the knee, I can get around that, the back on the other hand :S




    Update,

    At the moment I'm half asleep, didn't sleep at all last night, my lower back is feeling some serious pain, it was a bit sore still last night, so I put on the tens unit, went up perhaps a little too high, about an hour after using it my back kept getting worse and worse, I'm totally done with this stupid tens/ems stuff. It hurts to walk, im sure no sleep hasn't helped. My physio is getting me on a new routine, but I won't be starting for a couple more days, my back just needs to recover a bit.

    Yesterday's workout,

    I'm far to lazy at the moment to type it up, so the I'll give the basic highlights lol

    -incline db press I worked up to the 80's for 8 reps and 85's for 6 reps.
    - Got 2 reps higher on dips, now at 12 reps.
    - Sick pumps through the workout, hit everything good, did a lot of sets, overall awesome workout and avoided back pain.


    I've been doing a lot of research on peptides this week, I've prob read about a good 30 hours about peptides this week lol. I'm very interested in running a couple. Gonna go with GHRP-2 and Mod GRF(1-29). I will run them for at least 3-6 months depending on how I like them by month 3. I'm really hoping it will help increase the healing rate. I will update later in the week.

    Thanks for the support guys!
    Definitely a good idea. Did you get into DAT?
    Just inject.
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    Quote Originally Posted by HereToStudy View Post
    Definitely a good idea. Did you get into DAT?
    I did and what an awesome forum, I have been reading a lot of awesome threads, so much great info on peptides.
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    Quote Originally Posted by JudgementDay View Post
    I did and what an awesome forum, I have been reading a lot of awesome threads, so much great info on peptides.
    Yeah it is probably my favorite board. No bro-lure, No "Can I take Caffeine and No-Explode at once", etc... Every month or two, I go through a reading frenzy there.
    Just inject.
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    How's that knee and back recovering JD?
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    Quote Originally Posted by ConcreteConny View Post
    How's that knee and back recovering JD?
    Very slow lol. Just started a new rehab routine the physio gave me, the other one was too much for the lower back. Now I'm doing it every second day and a little bit changed up. I'll see how this goes, starting to add 10k walks in now, gonna try to do this at least 4 times a week. Tomorrow I got an upper body workout and my rehab routine. I'm looking forward to doing incline db press, I wanna see if I can get more reps in with the 80's this week, thankfully I have a spotter to pass me the db's, because that is harder on the back than the lift itself lol

    I'm hoping to start the peptides with in the next 3 weeks.
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