KLEEN LIVING - A log about Life, Training, and Nutrition.

[MrKleen73]

Neck is feeling pretty good today, thoracic is a tiny bit tender, I did some very light testing yesterday. I used my TRX and did 4 sets of recline rows, leaning pushups, 5lb Goblet squats, and leaning DB side raises.

I did TRX rows and push ups at a smaller angle to keep things light, and just went until I felt the muscles filling with blood, but nowhere near any detectable level of RIR. Same level of effort on the 5lb goblet squats and leaning side raises.

That was a lot of volume for my back in it's current situation, so it was a good test. As mentioned above, I have a tiny bit of soreness in the spot in my thoracic but it is not bad and not sure if just a tiny bit of DOMS of the supporting muscle or just a little residual pinch. I will try these again tomorrow and see if any better. I think I am going to try to incorporate some hangs to get the area to open up a bit.

 

[gphagan1]

Glad you were able to get a little work in and get some blood flowing. And right now that’s the best approach you can take. Just doing lighter work that you know shouldn’t irritate the injured area, but gets some mobility work in and blood flowing should definitely help…It is wild when we have an injury in the neck or spine how much gets affected in the supporting and surrounding muscles and tissue and down stream throughout the body. Any of that rehab type work should help in the healing process. You’re making progress, so you got that train rolling.

 

[Dustin07]

I love how it feels like momentum is building in your thread.

 

[MrKleen73]

Glad you were able to get a little work in and get some blood flowing. And right now that’s the best approach you can take. Just doing lighter work that you know shouldn’t irritate the injured area, but gets some mobility work in and blood flowing should definitely help…It is wild when we have an injury in the neck or spine how much gets affected in the supporting and surrounding muscles and tissue and down stream throughout the body. Any of that rehab type work should help in the healing process. You’re making progress, so you got that train rolling.

Yeah, it seemed to handle it well. Repeated over the weekend. No issues, going to step things up a little this week.

I love how it feels like momentum is building in your thread.

Slowly but surely making little steps. I am in my "What about Bob?" Baby Steps phase.

I am going to do a light session today in the gym across the street, follow it up with probably 20 minutes of cardio, then go chiro appointment for a little more work on everything after work this afternoon.

 

[PolishHamm3r77]

The “What About Bob” reference….lmaoooo
Can totally relate

 

[akboom87]

Hope that helps you out man!

 

[MrKleen73]

The “What About Bob” reference….lmaoooo
Can totally relate

Right, it is a challenge for sure.

Hope that helps you out man!

I think it is so far.

Interestingly enough, my neck is starting to get crunchy, as I roll my neck around I can hear crunching, popping noises which I am guessing is adhesions breaking loose. Nerve seems to have calmed down a lot. I haven't felt the shock in my neck/trap in a day or two. Very mild training seems okay, so going to try to to increase things a little.

I complained that the spot in my thoracic would start to get sensitive any time I accidentally let my back round out. So he recommended I get a thoracic / cervical harness to keep my back from rounding, and try to retrain my back to maintain the more upright, scaps depressed posture that alleviates the pain back there. So I ordered the one he recommended today.

 

[Hyde]

Right, it is a challenge for sure.

I think it is so far.

Interestingly enough, my neck is starting to get crunchy, as I roll my neck around I can hear crunching, popping noises which I am guessing is adhesions breaking loose. Nerve seems to have calmed down a lot. I haven't felt the shock in my neck/trap in a day or two. Very mild training seems okay, so going to try to to increase things a little.

I complained that the spot in my thoracic would start to get sensitive any time I accidentally let my back round out. So he recommended I get a thoracic / cervical harness to keep my back from rounding, and try to retrain my back to maintain the more upright, scaps depressed posture that alleviates the pain back there. So I ordered the one he recommended today.

All sounding like new ROM is being restored! Be very careful; you likely haven’t moved this way in a hot minute so continue to be overly cautious with progression in any fashion. This is great news.

 

[MrKleen73]

All sounding like new ROM is being restored! Be very careful; you likely haven’t moved this way in a hot minute so continue to be overly cautious with progression in any fashion. This is great news.

Yessir! I do believe things in my neck are starting to move. I did a light push session Saturday in the garage, then Sunday a light pull session when I got to the hotel Sunday evening, and then did some shoulders and arms yesterday. I have been doing air squats and lunges in between some of my sets, but am going to work legs tonight at the gym. As mentioned right now I am really just slowly testing things as if I am completely broken and just trying to see what works without pain. I try to stop sets once they become work, but while RIR is still undetectable. At this light of weight there are plenty of reps in between what is work, and what becomes truly challenging so I can turn up the intensity slowly from here.

Saturday Push = dynamic warm up , body movement, TRX Alphabet, TRX RC work, TRX Rows, Low Incline DB bench x3- Landmine Shoulder Pressx3 - Lever Dip Attachment x3 - DB Side Raises x3- DB Curls x3

Sunday Pull = dynamic warm up , body movement, RC work, Row machine x4 - Lat Pulldowns x4 - Rear Delt Raises x3 - DB OH Triceps Ext x3

Monday Shoulders + Arms = dynamic warm up , body movement, RC work, - Shoulder press x4, Leaning DB Side Swings x3 - Rear Delt Raise x3, DB Curls x3, Cable Triceps Extension x3

This is all very light work, increasing volume more than perceived effort while perceived effort is still increasing just at a slower pace. Other than that, I have been doing a lot of walking when I can to get my steps in.

Tonight depending on how things shape up I will start on the bike, then do some glute activation as part of the warm up. Then do machine leg press - leg press calves - lunges, leg ext - leg curl - Hanging Abs.

My right knee has been bitching a bit in certain positions recently. I think possibly a bit of arthritis kicking up from not being moved and worked enough recently. So volume for legs will also depend on how the knee is feeling but since I won't be pushing even remotely heavy weight right now I think I should be just fine and it will get it ready to be pushed a little farther each time.

 

[Dustin07]

My right knee has been bitching a bit in certain positions recently. I think possibly a bit of arthritis kicking up from not being moved and worked enough recently. So volume for legs will also depend on how the knee is feeling but since I won't be pushing even remotely heavy weight right now I think I should be just fine and it will get it ready to be pushed a little farther each time.

you know despite all that this still looks like massive progress is being made, getting that momentum going!

 

[MrKleen73]

you know despite all that this still looks like massive progress is being made, getting that momentum going!

Agreed, and it is only worth mentioning, not a serious consideration other than I just need to get it moving again. I am almost positive that just the basic light work I am doing as I recover will be enough to grease the groove so to speak. I will start doing a little knees over toes stretches and leaning my weight into it in a stretch to get better motion and tension capability out of it.

I am definitely trying to build momentum here. My humility is high enough to keep me behaving well enough not to hurt myself again pushing too fast. However the increase in effort and frequency at the lower intensities should really get and keep that ball rolling.

 

[MrKleen73]

Another day in the books. I was humbled at my effort on legs yesterday, but that is to be expected. More importantly, I got in there and did enough work to test things and get some stimulation. Again everything was very light, and focusing on mind-muscle connection, and trying to keep tension on the targeted muscles, while maintaining proper joint alignment to keep the knee comfortable. As I thought, once I got more warmed up the stiffness and achiness relented a bit. I ended up keeping things pretty simple after all. Once I realized my work capacity was as hindered as it is I knew I was better off doing less exercises and bumping volume to 4 sets per.

Leg Press x4 sets, nice and slow tempo reps here. No count, just worked until challenging, not near failure, but harder work than where the neck has been pushed. The machine had a bit of a catch down at the bottom that forced me to do pause reps, so I leaned into it pausing just a bit lower than 90 degrees on every rep for a couple of seconds.

Back Extensions x4 sets - Wow, I have not done these in so long, and boy oh boy is my lower back weak AF right now. I have been watching this guy on youtube who specializes in back recovery and he swears by them, and pushes the idea of allowing the back to roll down into the stretch to lengthen and open the spine rather than maintaining an isometric contraction keeping the back straight during the movement, and avoiding any hyper-extension at the top. Man I really focused on doing that and contracting each portion of my back as I come up like a crunch for your lower back and erectors. It felt amazing but whooped my ass very quickly!!! Very deconditioned, but also the type of thing I believe I can see some excellent progress quickly. Theses muscles are basically in hibernation, I just need to wake them bitches up and get them moving again.

Leg Extensions x4 sets - even after the knee loosened up I had to keep things nice and slow on these especially the change of direction so I chose to do another pause under tension at the bottom to keep the muscles around the knee engaged to support it. By the 2nd set it was feeling much better and by the 4rth no pain during the movement at all.

I was thinking of leg curls for the hamstrings after the leg extensions but the hypers had my hamstrings shaky and pumped so I knew they had enough to do the trick.

Total intake yesterday, 2 small street breakfast tacos, maybe 400 cals and then for dinner I had chicken kebabs, total of 3, rice, with one 6 inch pita and some hummus which I am guessins was probably somewhere in the 1100-1300 calories, and a light tea at 140 cals. So under 2000 for the day. That is my goal for the whole week while here just keep calories under or close to 2000. Monday was most likely under 2000 as well, but it was all at dinner. That was when I went out with my cousins who both just happened to be here in Dallas as well.

 

[Smont]

I'm playing catch up again, but could you remind me what happened to your neck.

 

[Dustin07]

Back Extensions x4 sets - Wow, I have not done these in so long, and boy oh boy is my lower back weak AF right now. I have been watching this guy on youtube who specializes in back recovery and he swears by them, and pushes the idea of allowing the back to roll down into the stretch to lengthen and open the spine rather than maintaining an isometric contraction keeping the back straight during the movement, and avoiding any hyper-extension at the top. Man I really focused on doing that and contracting each portion of my back as I come up like a crunch for your lower back and erectors. It felt amazing but whooped my ass very quickly!!! Very deconditioned, but also the type of thing I believe I can see some excellent progress quickly. Theses muscles are basically in hibernation, I just need to wake them bitches up and get them moving again.

This is how I was taught to do them and at first it seemed like a lower ROM but over time I grew to love it. they're sorta like pull-ups to me in that they fade fast if I don't do them, but come back fairly fast as well as I get conditioned to the movement again. they didn't irritate your neck at all?

Leg Extensions x4 sets - even after the knee loosened up I had to keep things nice and slow on these especially the change of direction so I chose to do another pause under tension at the bottom to keep the muscles around the knee engaged to support it. By the 2nd set it was feeling much better and by the 4rth no pain during the movement at all.

Are you raw dogging this leg work or wearing sleeves? These days I tend to throw the sleeves on for just about any lower work I'm doing at all anymore for comfort and mental habit. I don't think I "need" them much beyond warming up on squats but I sure love having that extra warmth and tightness.

 

[MrKleen73]

This is how I was taught to do them and at first it seemed like a lower ROM but over time I grew to love it. they're sorta like pull-ups to me in that they fade fast if I don't do them, but come back fairly fast as well as I get conditioned to the movement again. they didn't irritate your neck at all?



Are you raw dogging this leg work or wearing sleeves? These days I tend to throw the sleeves on for just about any lower work I'm doing at all anymore for comfort and mental habit. I don't think I "need" them much beyond warming up on squats but I sure love having that extra warmth and tightness.

No, they didn't hurt my neck at all, felt great actually. My thoracic spot feels it a little something, but more of a hey that got worked than a hey I did something I shouldn't have. So not worried about that.

Yeah, raw dogging for now, I need to order myself a set of knee sleeves for exactly that. Just a little support but really to help with warming up the knee. I sold the Inzer competition sleeves they were simply way too much for what I need in regular lifting. They were uncomfortable to wear for more than 3-4 sets. made to get a little out of them rather than just support and warmth.

 

[Dustin07]

Yeah, raw dogging for now, I need to order myself a set of knee sleeves for exactly that. Just a little support but really to help with warming up the knee. I sold the Inzer competition sleeves they were simply way too much for what I need in regular lifting. They were uncomfortable to wear for more than 3-4 sets. made to get a little out of them rather than just support and warmth.

Its funny man, my lifting belt and rehband sleeves are both about 10 years old, my flats are probably 11-12 years old and my ristos go back to like 2013 lol. But I hear you on the sleeves. when I'm on a big squat kick I can definitely tell how even with my rehbands that a little extra hypertrophy + pump can get uncomfortable at times. They're definitely tighter now with the last 14 months of leg work vs when I was focused on deadlift strength over squats and lower hypertrophy.

 

[Jimbabwe]

I just got a pair of the gym reaper sleeves off Amazon a month or two ago, and those have been a good investment for keeping my bum ass knees feeling better on leg days.

Don't think they were very expensive.

 

[MrKleen73]

I just got a pair of the gym reaper sleeves off Amazon a month or two ago, and those have been a good investment for keeping my bum ass knees feeling better on leg days.

Don't think they were very expensive.

I was looking at them. Not a bad price at all. At this level probably about the right thing for me. I read something about possible issues with the threads / seams coming apart after a while but that was a couple years ago so perhaps they have improved a bit. Like I said probably adequate for my needs.

 

[Dustin07]

I like the gym reaper brand overall, its fun. My boy and I have some stuff like their wrist wraps etc. I see they have 7mm sleeves now, I have no idea how they hold up but the price looks reasonable. I will say as Hyde and i have both mentioned a few times over the years, those rehbands have lasted through hell and back. I'm pretty sure they were more expensive when I bought them, but prior to them I had some cheapo sleeves that were trashed within a couple months.

 

[MrKleen73]

I like the gym reaper brand overall, its fun. My boy and I have some stuff like their wrist wraps etc. I see they have 7mm sleeves now, I have no idea how they hold up but the price looks reasonable. I will say as Hyde and i have both mentioned a few times over the years, those rehbands have lasted through hell and back. I'm pretty sure they were more expensive when I bought them, but prior to them I had some cheapo sleeves that were trashed within a couple months.

Yeah, that is what I am thinking about. I could probably pay double and get the rhebands and never have to replace them. The rhebands initially look the same price until you notice they sell them as singles.

 

[gphagan1]

Man it’s great to see you keeping the momentum going. You’re definitely doing it the smart way. Slow steady progression is still progression, and will really go a long way in the healing and recovery process.

 

[Jimbabwe]

Yeah, that is what I am thinking about. I could probably pay double and get the rhebands and never have to replace them. The rhebands initially look the same price until you notice they sell them as singles.

I haven't had issues yet, but it's only been like 6 weeks.

 

[Dustin07]

The rhebands initially look the same price until you notice they sell them as singles.

 

[MrKleen73]

Man it’s great to see you keeping the momentum going. You’re definitely doing it the smart way. Slow steady progression is still progression, and will really go a long way in the healing and recovery process.

Thanks, it is hard to believe a month ago things were pretty bad, I had been living on 2400mg of ibuprofen a day for long enough I imagine my liver values were starting to take a hit. To having gone from basically not being able to do anything without pain, and only forcing the issue for work to now being able to do consecutive bouts of upper body training without having felt any nerve pain, or even tingles in the last few days.

I haven't had issues yet, but it's only been like 6 weeks.

Yeah, I see a lot of review out there now saying they are still loved a few years after getting them, and have a year warranty replacement policy. So probably fine for my needs. They have a bundle for knee and elbow sleeves that might be worthwhile to keep the elbows happy too.

View attachment 259936

LMAO!

Last night was good, I saw a pizza place here with a 4.9 out of 5 rating about a mile and a half from my hotel. That is the highest rating I have seen on a pizza place. So I decided I was going to earn myself some pizza with a walk there and back. I had fasted all day and was ready for a good meal. I ordered a medium, and sat at the bar to eat. Had a nice local Hazy IPA, and sparked up a convo with the guy next to me. I offered him some slices because I wasn't going to finish it or take it home with me. It worked out well because I only had 4 slices of pizza which ain't too bad with it being Napolitano Style pizza the crust is basically paper thin. The pizza was amazing, but messy, they used a lot of sauce, but the sauce was really good and I like a lot of sauce so it was really good to me. I will definitely keep this place in mind for future visits. My guess would be with the half pizza and beer probably in the 1500-1800 calories but who knows. Either way, it was not ridiculous.

I will most likely go have my pork chop for lunch today, have them replace the sides with charro beans, then go to the gym after work, and then order chicken kebabs again to keep things reasonable. Who knows though, I might just fast the whole day again until dinner. I have been training on an empty stomach this week, and honestly don't feel I am pushing so hard that I need to feed before it. If anything being low energy helps keep me in line. LOL

 

[Dustin07]

It worked out well because I only had 4 slices of pizza which ain't too bad with it being Napolitano Style pizza the crust is basically paper thin.

man one day I want to go to Italy and eat pizza. it's a bucket list thing for me.

Who knows though, I might just fast the whole day again until dinner. I have been training on an empty stomach this week, and honestly don't feel I am pushing so hard that I need to feed before it. If anything being low energy helps keep me in line. LOL

I've been really surprised by my capabilities lifting fasted. its such an unusual approach for me but hasn't taken a big hit and often still getting a killer pump.

 

[Jimbabwe]

man one day I want to go to Italy and eat pizza. it's a bucket list thing for me.



I've been really surprised by my capabilities lifting fasted. its such an unusual approach for me but hasn't taken a big hit and often still getting a killer pump.

I didn't love the pizza in Italy, but the pasta was fucking incredible.

 

[MrKleen73]

man one day I want to go to Italy and eat pizza. it's a bucket list thing for me.



I've been really surprised by my capabilities lifting fasted. its such an unusual approach for me but hasn't taken a big hit and often still getting a killer pump.

From my understanding, What we eat as pizza, and what they do is different. I do love the Napolitana pizza which is more like what it is over there, I also love more American style heavier toppings and breadier crust too.

I didn't love the pizza in Italy, but the pasta was fucking incredible.

I have heard a lot of people say this. They definitely have to be a lot simpler, and less toppings / ingredients due to the thinness of the crust, it makes our thin crust look thick. I often prefer a more American style myself, but do treat myself to Napolitana style when near a good one. Of course I haven't been to Italy, so half talking out my backside, but my understanding is that true Napolitana style is the closest you are going to get in the US. It is definitely a different pizza experience.

Had a good restful weekend, which was needed. Did a little more resiliency testing via exercises. I reintroduced parallette push ups, and it felt good, no pain in the subscap area. I also reintroduced / tested front squats, my goblet squats were going really well with the 25lb DB, and I wanted a little more weight. Sage was squatting the empty bar and I just thought HMMMM, a front squat isn't loading my spine the way that a back squat does, and the 25lbs being held out in front of me was likely putting more stress on my thoracic than a true racked position. So I got into position and pulled out a super easy and comfortable set of 10. I waited a minute or two and no tightness or anything so I did another set of 10, and it felt great. So now my plan is to slowly work that up as well. Nothing fast, probably 10lbs additions building up over time. Either way, in my mind this is a HUGE sign of progress. Another thing I was shocked about was that I was able to get in position, I pretty much assumed I would not have the wrist flexibility any longer to get into a true front squat rack.

I am up to 20 minutes a day on the neck therapy collar as of last week and think this thing is pretty amazing. Now focusing on inflating a little more to get more push into the curve if my neck. I have my first session in a week at the chiro, and I am ready to get in there and get adjusted. Do all of my exercises, I didn't really have the stuff to use at the gym in Dallas this last visit. So ready for a few things that tend to feel good.

 

[Dustin07]

thats awesome that you are seeing progress. I always felt goblet squats were about twice as hard as a front squat. meaning that a 70lb kettlebell in that goblet position felt similar to trying to front squatting 135+ for me historically. I'm not sure how much accuracy there is to that, but if any, I imagine even doing 25lb goblets are causing more positive stimulation than a person would think. Especially with your history and ability to create that mind > muscle connection, I bet you're getting a decent stimulation while easing into it-

 

[MrKleen73]

thats awesome that you are seeing progress. I always felt goblet squats were about twice as hard as a front squat. meaning that a 70lb kettlebell in that goblet position felt similar to trying to front squatting 135+ for me historically. I'm not sure how much accuracy there is to that, but if any, I imagine even doing 25lb goblets are causing more positive stimulation than a person would think. Especially with your history and ability to create that mind > muscle connection, I bet you're getting a decent stimulation while easing into it-

I think so, and the bar felt about the same effort level as the 25lb DB. I think since it worked well for me yesterday, I may start out with the DB, then move to a true front squat. Let the DB being further out in front of me give the resistance to the thoracic then let the weight being closer with the barbell in rack position be the next couple of sets allow for a little more resistance for my legs without really pushing the thoracic as much as if I had gone up with a goblet squat.

 

[Dustin07]

lots of core engagement too, I was totally accidentally sitting here squeezing my abs as I was reading that post and thinking about the goblet squat lol.

 

[MrKleen73]

lots of core engagement too, I was totally accidentally sitting here squeezing my abs as I was reading that post and thinking about the goblet squat lol.

I find myself doing stuff like that all of the time.

 

[Hyde]

Not sure why I haven’t seen notifications for this thread’s updates this last week, but looks like it’s been great for your forward momentum. I’m really happy to hear you’ve been able to experience so much without nerve pain again, and being able to back off the ibuprofen.

What are you weighing now?

 

[MrKleen73]

Not sure why I haven’t seen notifications for this thread’s updates this last week, but looks like it’s been great for your forward momentum. I’m really happy to hear you’ve been able to experience so much without nerve pain again, and being able to back off the ibuprofen.

What are you weighing now?

I need to weigh myself, I haven't since I got back from Dallas. Over the weekend I had a couple big meals with the family, so I hope no regression but I I think I might have simply maintained in the 207-210 range. I am back on the fasting until dinner for the rest of the week, and may do an overnight fast or two. Just a quick effort not to have a distended belly in pictures.

Next week I plan to get back on a meal plan, I need the structure right now. Winging it leaves to much to how I feel. Lately how I feel is like a fat kid in a cake shop. I want some of everything. So I need that structure for when I am feeling like eating for enjoyment, I don't want to let myself down by not sticking with the plan. My goal regardless of training ability is a MUCH leaner me by July. I think I might even set myself up with an accountability challenge of some sort. If anyone is interested in joining they are more than welcome.

 

[MrKleen73]

Oh yeah, not so much a good note, but funny. My wife saw me stretching and kind of side eyed me. I looked down at my legs and while still defined they have atrophied from this time period over the last 6 months to a point they almost look like normal legs. I said, they are't big any more eh, and this was the first time she was like, well they aren't small, but they don't look as big anymore. So of course... you know damn well what this means. I have to bring these biatches back up to snuff. I feel it is within my grasp now to be training hard enough to start regrowing some tissue very soon.

 

[gphagan1]

From my understanding, What we eat as pizza, and what they do is different. I do love the Napolitana pizza which is more like what it is over there, I also love more American style heavier toppings and breadier crust too.

I have heard a lot of people say this. They definitely have to be a lot simpler, and less toppings / ingredients due to the thinness of the crust, it makes our thin crust look thick. I often prefer a more American style myself, but do treat myself to Napolitana style when near a good one. Of course I haven't been to Italy, so half talking out my backside, but my understanding is that true Napolitana style is the closest you are going to get in the US. It is definitely a different pizza experience.

Had a good restful weekend, which was needed. Did a little more resiliency testing via exercises. I reintroduced parallette push ups, and it felt good, no pain in the subscap area. I also reintroduced / tested front squats, my goblet squats were going really well with the 25lb DB, and I wanted a little more weight. Sage was squatting the empty bar and I just thought HMMMM, a front squat isn't loading my spine the way that a back squat does, and the 25lbs being held out in front of me was likely putting more stress on my thoracic than a true racked position. So I got into position and pulled out a super easy and comfortable set of 10. I waited a minute or two and no tightness or anything so I did another set of 10, and it felt great. So now my plan is to slowly work that up as well. Nothing fast, probably 10lbs additions building up over time. Either way, in my mind this is a HUGE sign of progress. Another thing I was shocked about was that I was able to get in position, I pretty much assumed I would not have the wrist flexibility any longer to get into a true front squat rack.

I am up to 20 minutes a day on the neck therapy collar as of last week and think this thing is pretty amazing. Now focusing on inflating a little more to get more push into the curve if my neck. I have my first session in a week at the chiro, and I am ready to get in there and get adjusted. Do all of my exercises, I didn't really have the stuff to use at the gym in Dallas this last visit. So ready for a few things that tend to feel good.

Man this is awesome to hear you are progressing so well, and everything is healing. And it’s great to hear the neck therapy is working so well. When you originally posted how they were going to treat you I really thought from my own experiences from those therapies that they would help, so glad they have.

 

[MrKleen73]

Man this is awesome to hear you are progressing so well, and everything is healing. And it’s great to hear the neck therapy is working so well. When you originally posted how they were going to treat you I really thought from my own experiences from those therapies that they would help, so glad they have.

Yes, the improvements have been life changing. As I believe most of us try to do, I have played down the effect this has had on me just in general life. I think in some ways I even lost track of how much it was affecting me because the losses were gradual, and adjustments were made subconsciously to minimize pain or irritation. So now that I am starting to be able to do things again I am realizing how much I wasn't able to do, or how much I was bastardizing the things I could do just to still be doing them.

It's like @Dustin07 was saying how he hoped one day I would just wake up and be like whoa, I am able to do a lot of things I wasn't before, and without pain. Is it 100%, or even close, nah, but where it is at now is night and day from where it was previously.

 

[Dustin07]

she was like, well they aren't small, but they don't look as big anymore. So of course... you know damn well what this means.

nothing drives me more than trying to impress momma bear, tbh.

 

[MrKleen73]

Had a great visit at the chiro, got a massive pop out of my thoracic right where it is tightest. Slight soreness from it this morning but it was freeing when it happened. Also had a lot more pops in my neck when doing the wall mounted traction device. Lots of snap crackle and popping going on.

Nutritionwise - I had 250g rice, 210g chicken breast, 1/4 cup salsa, and 8grams of olive oil yesterday.

I have also been fasting today, and will have a similar meal tonight after I get my session in.

 

[MrKleen73]

Another productive day in the books. Man strength is way down, hard to believe how much work a lot of this is now.

Most of these sessions are movement, and me just working on firing the muscles that are weak. I spend a good amount of time doing directed warm ups and activation type of stuff. Working on balance, ankle strength, back strength (spine specific targets) glutes firing, the whole enchilada. Everything is done slower and with high intent. I use opposing muscles during the movements to increase resistance in a controlled manner.

Energy Consumption - 60 minutes walking up the ramps in the parking garage during lunch.

General movement - About 10 minutes just loosening up and warming up in general
TRX Alphabet - 3 sets for high reps
TRX Rows Super Set with Single leg balance work - 3x1-2minute sets per leg. I balanced for as long as I could one each leg, at first keeping a 90 degree with my bent leg with knees aligned so that my calf and foot are completely behind me. Then moving the leg around from side to side, front to back or diagonally in in no specific order to challenge the ankle, hips and core to keep balance and be easily activated.
Chin Ups - 2 x 6 sets - Wow these were pretty humbling... I could not be explosive because my biceps tendon is bitching, and not being able to be explosive out of the bottom made them so much harder. That and my belly is bigger while my arms are smaller.
Body Weight Jefferson Curls - x 3 sets high reps - performed while slightly bracing lower abs and glutes so I had to pull myself down really stretching and forcing movement in my spine, then curling back up one vertebrae at a time. Done until things felt pumped and worked.
Romanian Deadlifts - Taken slow with high reps. No counting here just going off of perceived effort. I would say the sets were in the 15-25 rep range.
DB Alternating Curls - alternating hands and method each rep So 1 supinated curl on each arm then 1 hammer curl each arm repeated until high effort
Super Set 2 rounds - Leaning DB Lateral Swings - Leaning Rear Delt Swings - Done until ROM shortened and burn was high.

All in all this felt really good. My scap did get a little tender and the right side of my body was definitely having to work a bit harder on everything. So it fatigued earlier of course. The chin ups were the biggest challenge to it, and the biggest challenge overall.

Food for the day - I did not end up fasting until evening. I got home and was super hungry, and feeling like I needed a little something to fuel this workout because i didn't want to peter out and end up doing a shorter session.

Fast breaker 4:00PM - 140g chicken breast, 140g rice, 1/4 cup salsa, 4g EVOO
Dinner 8:30PM - 205g chicken breast, 200g rice, 220g marinara, 113g fat free cottage cheese, 10g EVOO

9:15PM 20 minutes in neck torture collar... I increased the pressure / forced curve on the therapy collar by another 5 pumps, the only issue now is the steady pressure starts to make you a little anxious toward the end when you bump it up. However taking it off is so freeing as @gphagan1 said previously. You can feel the circulation just open up in the neck and the pressure in your head drops from it opening up. It is such a freeing feeling. Plus the deep penetration of the icepack being pressed into your spine really does being down inflammation in the area quite nicely.

 

[gphagan1]

That’s awesome man….great workout. It’s great to see everything continuing to progress so well. It really is wild how good you feel after the “torture collar”. When you’ve hurt and been limited for so long it’s almost a euphoric feeling when you get to the stage you are at. Like you said it’s like you finally feel free.

 

[Jimbabwe]

Love seeing you getting back in and moving around again. Just got to keep up the momentum.

 

[Dustin07]

Man strength is way down, hard to believe how much work a lot of this is now.

Considering you aren't wasting away like Jim, safe to assume a lot of this is more just conditioning that will bounce back ?

Food for the day - I did not end up fasting until evening. I got home and was super hungry, and feeling like I needed a little something to fuel this workout because i didn't want to peter out and end up doing a shorter session.

I'm actually switching my nutrition back up a little, more towards maintenance myself as we get ready to go on vacation playing with the reverse dieting approach. Little increased energy for my last 2 weeks and see if I can ramp up my metabolism a little bit before I know food will be little more loose. I had some really great sessions training fasted but this week since being more fed I've felt more fire in my belly for enjoying the weights again so seeking balance here with good training but not bulking.

 

[MrKleen73]

Considering you aren't wasting away like Jim, safe to assume a lot of this is more just conditioning that will bounce back ?



I'm actually switching my nutrition back up a little, more towards maintenance myself as we get ready to go on vacation playing with the reverse dieting approach. Little increased energy for my last 2 weeks and see if I can ramp up my metabolism a little bit before I know food will be little more loose. I had some really great sessions training fasted but this week since being more fed I've felt more fire in my belly for enjoying the weights again so seeking balance here with good training but not bulking.

Yea, I think a lot of this is just being deconditioned far more than I think I have been in rememberable times. So a lot of this is just getting back to a more useable body right now. I am so lucky to have a lumber, thoracic, and cervical issue all at once. It pretty much stopped me in my tracks for a while. So while a decent bit is a conditioning issue some of it is absolutely from muscular atrophy in the areas that I wasn't able to use regularly. Lots of stability, and balancing type of muscles were just not getting used at all. As things got more and more lax things got more and more disordered. I started resting on my skeleton and joints rather than having the tonality to maintain good positions. So now everything is struggling to come back. I do think as the pain is going further and further away that progress will increase very quickly in that regard. Just the difference in the balance work from 2 sessions has been really noticeable. I believe the smaller muscles of my back, and medial glutes will recover and strengthen very quickly as well.

 

[MrKleen73]

Oh yeah on the nutrition, that is actually very smart. Getting your body out of the famine mode before going will make it a lot less likely that you will store as much fat from your looser eating on vacation. When your body thinks it is starving and then sees a calorie and fat dense meal / period it wants to store as much fat as possible just incase we go right back into the famine. Giving a couple weeks at or around maintenance is going to take that emergency behavior off the table. It doesn't mean you won't gain fat, but that your bodies goal will not be to store as much of it as possible like it is when someone diets all the way up to their vacation and then goes crazy.

 

[gphagan1]

 

[Dustin07]

Oh yeah on the nutrition, that is actually very smart. Getting your body out of the famine mode before going will make it a lot less likely that you will store as much fat from your looser eating on vacation. When your body thinks it is starving and then sees a calorie and fat dense meal / period it wants to store as much fat as possible just incase we go right back into the famine. Giving a couple weeks at or around maintenance is going to take that emergency behavior off the table. It doesn't mean you won't gain fat, but that your bodies goal will not be to store as much of it as possible like it is when someone diets all the way up to their vacation and then goes crazy.

That was my thinking, there will be zero gym access and I'm guessing limited walking where we are going but lots of swimming if I want to. Generally speaking I'm going to go under the assumption that the last 2-3% bf I'm holding onto is 100% cortisol related and sitting in the sunshine finishes the job for me without requiring a deficit or actual physical activity....

 

[MrKleen73]

That was my thinking, there will be zero gym access and I'm guessing limited walking where we are going but lots of swimming if I want to. Generally speaking I'm going to go under the assumption that the last 2-3% bf I'm holding onto is 100% cortisol related and sitting in the sunshine finishes the job for me without requiring a deficit or actual physical activity....

Here's to placebo effect, keep on believing!!! You never know!

 

[MrKleen73]

Had a good PT / Chiro session yesterday then went home and lifted with my daughter. She is trying to get back into it so we have been working out here and there together. Her schedule is way different than mine but we have been getting in session when the schedule allows.

Neck and Back feeling good, but my knee is an ache zone. I would say at least 5 times today while walking along fine it would just hurt bad enough to make me limp for a few steps then let up.

Yesterday was Pushups, Landmine shoulder press, and some self assist bodyweight squats. I ended up doing 1 set of front squats once my knee stopped bitching but didn't trust it for more. So did bodyweight assisted, by pulling up slightly on the bar. Not sure why it is so unhappy, but I don't want to risk pushing my leg today with cardio to give it some rest.
Nutrition was one high protein high carb meal post session - 2 scoops Protein Powder, 1.5 cups Fat Free Cottage Cheese and Air Fried Tater Wedges with Whataburger Spicy Ketchup. It was already getting late and I had some digestive issues so I thought the powder and cottage cheese would sit better than meat.

 

[akboom87]

Had a good PT / Chiro session yesterday then went home and lifted with my daughter. She is trying to get back into it so we have been working out here and there together. Her schedule is way different than mine but we have been getting in session when the schedule allows.

Neck and Back feeling good, but my knee is an ache zone. I would say at least 5 times today while walking along fine it would just hurt bad enough to make me limp for a few steps then let up.

Yesterday was Pushups, Landmine shoulder press, and some self assist bodyweight squats. I ended up doing 1 set of front squats once my knee stopped bitching but didn't trust it for more. So did bodyweight assisted, by pulling up slightly on the bar. Not sure why it is so unhappy, but I don't want to risk pushing my leg today with cardio to give it some rest.
Nutrition was one high protein high carb meal post session - 2 scoops Protein Powder, 1.5 cups Fat Free Cottage Cheese and Air Fried Tater Wedges with Whataburger Spicy Ketchup. It was already getting late and I had some digestive issues so I thought the powder and cottage cheese would sit better than meat.

Glad to see things moving in the right direction man!! Hopefully the knee straightens up. Also super cool lifting with your daughter when the schedule allows. That whataburger spicy ketchup is the best damn ketchup

 

[Hyde]

If you have the means, cycle a little heat then ice on that knee to help it flush some inflammation.