Swanson52...Dropping 25+ Pounds

[Est1969]

Nice pressing

2nd that. Good work

[Swanson52]

:frusty:

Not dropping weight from my refeed, and I feel bloated as ****.

Add to that...

SUMO DEAD
375x5...this doesn't feel quite right. Should I shut it down?
420x3...Maybe I should shut it down.
470x0...MY BACK ****ING HURTS, I SHOULD'VE SHUT IT DOWN.

Tweaked something pretty intensely, having trouble walking and moving around at work now. :rain:

Time to hit the Advil and ice. Damn it.

Yes, I'm a *****. Whatever.

[Swanson52]

Herniated disc. :/

This'll put a kink in the plans-time to really get after dieting I guess.

[Swanson52]

So the official diagnosis is herniated L5/S1 disc. I'll start physical therapy tomorrow, and stick to daily swimming and elliptical (as I can tolerate it) for cardio.

What can you do? Injuries are part of the game.

[Swanson52]

Went and slammed a 30 minute cardio session at 2330 last night.

This morning I trained WS4SB template, but went VERY light. I mainly wanted to get the movements in, break a sweat and not exacerbate my injury. Also training the Mrs as well.

FLAT BENCH
185x15
205x15

BLAST STRAP PUSH UP
15/15

ONE ARM DB ROWS
50x15/15/15/15

SS with

BAND PULL APARTS
15/15/15/15

DB SHRUGS
80x15/15/15/15

SS with

ONE ARM DB CURL
40x15/15/15/15

I'll go back tonight to swim and hit the elliptical.

PT this morning then rest for the remainder of the day. Back is a little tight, but nothing a Vicodin can't deal with.


Also loving 97/3 ground beef mixed with natty PB and some pineapple chunks. It's marvelous!!

[Rodja]

Floor press, dips, and pull/chinups would be a good ME options since they don't put pressure on the spine from arching into position like bench.

[Swanson52]

Floor press, dips, and pull/chinups would be a good ME options since they don't put pressure on the spine from arching into position like bench.

I like this. A lot.

When you suggest dips, are you talking the weighted, parallel bar variety? I quite enjoy these, and further eliminate back strain by holding a dumbbell between my knees.

[Rodja]

I like this. A lot.

When you suggest dips, are you talking the weighted, parallel bar variety? I quite enjoy these, and further eliminate back strain by holding a dumbbell between my knees.

Yes, but you may want to get a belt instead of holding the weight between your knees.

[Swanson52]

Yes, but you may want to get a belt instead of holding the weight between your knees.

I only didnt mention the belt because I thought it may have an axial loading effect on the hips/lower spine while the DB between knees would pull everything straight down.

But you're a lot smarter than I.

[Rodja]

I only didnt mention the belt because I thought it may have an axial loading effect on the hips/lower spine while the DB between knees would pull everything straight down.

But you're a lot smarter than I.

This may be just on me, but it feels like the belt helps to decompress my lumbar.

[Swanson52]

I'll try it both ways and use the one that feels best. Either way the suggestions are fantastic.

I need to rep someone else prior to repping you anymore.

[Swanson52]

DE Lower...ouch!

I skipped the jumps, as it REALLY aggravated my back, so on to-

BULGARIAN SPLIT SQUATS-FRONT LEG ELEVATED
BWx20
+15#DBSx12
+25#DBSx12
+25#DBSx12

45 DEGREE HYPERS
BWx12
+25x12/12/12

HANGING LEG RAISES
12/12/12/12

PLANKS
1 min x 3

Cardio tonight.

Back was a little sore from PT and stretching yesterday, so I continue to take it easy. I'm sticking with weights that are challenging yet manageable while protecting my back.

[Swanson52]

30 min elliptical @ 145+ HR, planks, stretching.

Back starting to feel better; I go in for an MRI this morning, then I'll hammer cardio and stretching again later today.

I'm really on a roll with nutrition right now too, which is encouraging. I'm taking prednisone so I continue to hang on to some water, but I should be shedding that pretty quickly after I'm done with the RX.

[Swanson52]

Last night I did another 30 min on the elliptical, stretching and planks.

Today REPETITION UPPER

DIPS-took Rodja's advice and used a dip belt. No issues!
BWx15
+25x12
+70x10

NG LAT PULLDOWN
200x15
200x15
200x15

Superset with

TRX BAND SCARECROWS
BWx15/15/15

SEATED DB SHOULDER PRESS
70x12
80x12
90x10

Superset with

FIXED BB CURL
95x12/12/12

I'll do cardio this evening. Good session, all things considered.

[Torobestia]

Damn man, sorry to hear about your back injury. Are you just rehabing it for a period of time until it gets better, or do you need surgery to fix it? (I dont know much about hernias). Anyways, looks like you didn't quite drop your training, so stay safe and good luck with your lifts!

[Swanson52]

Damn man, sorry to hear about your back injury. Are you just rehabing it for a period of time until it gets better, or do you need surgery to fix it? (I dont know much about hernias). Anyways, looks like you didn't quite drop your training, so stay safe and good luck with your lifts!

Thank you sir.

I'm just training around it pending the results of the MRI. I doubt I'll have to have surgery-it's feeling much better so I plan to just ease back into the heavy weight as I can tolerate it.

I'm probably going to work some type of flexibility training in (yoga), and really focus on my core strength as well.

[Swanson52]

BOX SQUATS (slightly below parallel)
225x12
315x5/5/5

Still taking it easy on ME stuff. I feel like a baby, but my back is TENDER

BULGARIAN SPLIT SQUATS
+50x12/12/12

45 DEGREE HYPERS
+45x12/12/12

ABS

No cardio today-I'm freakin carb depleted, tired, grouchy and hot. I've never been more ready to refeed in my life. No carb left behind tomorrow.

[Rodja]

The BSS are a great idea to keep the hips loose and to work the glute min/med.

[Swanson52]

I didn't make it out of yesterday without refeeding. I started feeling hypoglycemic (badly), so I crammed my refeed in the last 8 hours of yesterday. Much better today.

30 min fasted elliptical, planks, stretching.

ME Upper tomorrow.

[Swanson52]

I trained light but ANGRY today.

FLAT DB PRESS
110x15/15

TRX STRAP PUSH UP
20/20

DB ROWS
100x15/15/15

SS WITH

BAND PULL APARTS
15/15/15 <~~~~I love these.

DB SHRUGS
100x15/15/15/15

SS WITH

ONE ARM DB CURLS
55x15/15/15/15

30 min elliptical.

Got my MRI results right after pt first thing today.

T12/L1 to L4/L5 discs are ALL bulged, L5/S1 is herniated, with all of them showing signs of arthritis. Id be happy to email MRI results to someone that could suggest something; spine doc wants to do epidural injections to see if they can alleviate inflammation, and he's considering surgery on L5/S1.

I'd like alternative as my options seem far more invasive than I'd like, considering I've had a 2 level fusion already.

I don't give a ****, I'm going to keep training around it until I can't.