JD's Rehab log

JudgementDay

JudgementDay

Legend
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
 
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.
 
JudgementDay said:
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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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
 
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.
 
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
 
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.
 
AZMIDLYF said:
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.
Click to expand...

Thanks for the support!

Rahl said:
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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You give me hope:) So does my physio, he thinks I can fix this thing. Just need to take it really slow lol.
 
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!
 
HereToStudy said:
GHRP/GHRH. Do it.
Click to expand...

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.

mattrag said:
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!
Click to expand...

Thanks for joining buddy:D



Update coming later tonight.
 
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.
 
Oh you got a Tens unit!? Damn I'm jealous. Those things are awesome man. Keep up the rehab man.
 
Rahl said:
Oh you got a Tens unit!? Damn I'm jealous. Those things are awesome man. Keep up the rehab man.
Click to expand...

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.
 
JudgementDay said:
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.
Click to expand...

Really.......
 
Hopefully you'll get that knee and lower back back on track asap.
Injuries suck :(
 
ConcreteConny said:
Hopefully you'll get that knee and lower back back on track asap.
Injuries suck :(
Click to expand...

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!
 
JudgementDay said:
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!
Click to expand...
Definitely a good idea. Did you get into DAT?
 
How's that knee and back recovering JD? :)
 
ConcreteConny said:
How's that knee and back recovering JD? :)
Click to expand...

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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