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Wasme's recomp journey....

Lol! The straw that broke the camels back for me(lower back) was weed eating. I did a slight twisting motion and fell to the ground. Had to crawl because I couldn't move my legs...lol 3 days later they did surgery.
Damage is usually cumulative and it's the oddest littlest things that can take it over the edge. Take your time and heal up. And yes, that cold can make you very vulnerable!
 
Hope you recover quickly my brolar in the polar.
 
kenpoengineer said:
Oh man! I hate when simple bending movements tweak the back! I did that bending over to change a spark plug on a mower!
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packers6211 said:
Darn man laundry done picked a fight with yah and won smh hope it feels better soon.
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turff49 said:
Lol! The straw that broke the camels back for me(lower back) was weed eating. I did a slight twisting motion and fell to the ground. Had to crawl because I couldn't move my legs...lol 3 days later they did surgery.
Damage is usually cumulative and it's the oddest littlest things that can take it over the edge. Take your time and heal up. And yes, that cold can make you very vulnerable!
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RegisterJr said:
Hope you recover quickly my brolar in the polar.
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Thanks gents... feeling better, but its still there... I am going to do a repeat of last weeks workouts (but not legs and very light on back) starting Saturday i think. I need to get going again. Been doing some cardio but the garage is calling my name.

Taking my daughter to see the Toronto Rock (pro lacrosse) tonight.. should be fun
 
Just take it easy and lay off those smith machine leg presses. And go lite on squats.
 
Do you have a dip belt? Could perhaps stand between some stable boxes or benches and do some high volume belt squats where all the weight is centered hanging between the hips. Would be even safer than db lunges because there's no load to potentially pull on the upper body.

This of course only when you feel ready for it!
 
turff49 said:
Just take it easy and lay off those smith machine leg presses. And go lite on squats.
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Will do first leg day back!

Hyde said:
Do you have a dip belt? Could perhaps stand between some stable boxes or benches and do some high volume belt squats where all the weight is centered hanging between the hips. Would be even safer than db lunges because there's no load to potentially pull on the upper body.

This of course only when you feel ready for it!
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Good idea thanks man. I don't have one but could certainly invest in one.
 
2/20/2016 Chest/Shoulders light...

Well decided to go out to the garage this morning after a fair bit of stretching and do some light chest/shoulder work. Figured i would do a few days like this and see how i am before resuming my current routine.

Flat Bench 6x10
Incline Bench 6x6
Decline Bench 4x15 - no lockout
Flyes 4x10
Laterals Raises 4x10
Front Raises 4x10

After all was said and done, put in 30 minutes on the treadmilll at a 3 incline and 4.2 mph.

Back felt stiff later in the day, but all in all feel positive.
 
Positive is good. Maybe time for a deep tissue massage?
 
Have you tried bat hangs yet?
 
wasme said:
Will do first leg day back!

Good idea thanks man. I don't have one but could certainly invest in one.
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This belt from Spud is what I use and highly recommend:

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Rigged like this:
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You may want a separate longer chain also so you can load 45s easier when squatting with it and the shorter chain for dips/pull-ups fyi
 
Hyde said:
You may want a separate longer chain also so you can load 45s easier when squatting with it and the shorter chain for dips/pull-ups fyi
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Agree. This is rigged for pull-ups and dips.
 
turff49 said:
Positive is good. Maybe time for a deep tissue massage?
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It just might, neck is stiff today, but back really improved. I did do a light vertical back session yesterday which actually felt great to 'stretch' everything out.

RegisterJr said:
Have you tried bat hangs yet?
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No my face smashing concrete doesnt sound fun.

kenpoengineer said:
This belt from Spud is what I use and highly recommend:

Thanks Mark!
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Hyde said:
You may want a separate longer chain also so you can load 45s easier when squatting with it and the shorter chain for dips/pull-ups fyi
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Good idea... thanks man.
 
02/21/2016 Yesterday BACK

So did a short / light back session yesterday. Went really well. Back felt much better by last evening actually.

Wide Pulldowns: 6x10
Narrow Reverse Grip: 4x8
D Grip Pulldowns: 5x12
Stretchers: 4x15 - really holding a stretch

THen 30 minutes of walking on treadmill.

Today I will do arms.. and see where this leads. I am hoping to resume my Meadows routine by weeks end.
 
Great job on the bbq.

You're missing out on the bat hangs.
 
Day late on my update here..

Yesterday was Arms followed by 30 minutes on the treadmill. Today was a total rest day. Lower back stil lhas a slight nag... hoping that just disappears this week.

Anyways... arms:

Vbar Pushdowns ss EZ Bar Curls
6x12 / 6x8

Skullcrushers ss Hammer Curls
6x10 / 6x8

Bent Over Tricep Extensions ss Preachers
6x12 / 6x8


Arms were actually sore today... in fact after my first 3 sessions back after just a week, my upper body is feeling it.
 
Hope that back finishes healing.

I'll just say it again as a reminder: Bat Hangs
 
MrKleen73 said:
Spartacus is one of the ones I have been meaning to look into. However I am so far behind on so many of the "popular" shows that have a major following... I have still never seen an episode of Game of Thrones... I know I should be ashamed. I just don't spend too much time in front of a TV.
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kenpoengineer said:
X2! Are Bat Hangs a spine decompression technique?
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It helps with that, yes.
 
They help with decompression same as an inversion table or inversion boots. My only caution would be if you've had back surgery like Simon has these can actually hurt. I'd recommend him trying it on an inversion table first as that gives his spine support.
 
turff49 said:
They help with decompression same as an inversion table or inversion boots. My only caution would be if you've had back surgery like Simon has these can actually hurt. I'd recommend him trying it on an inversion table first as that gives his spine support.
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Appreciate the heads up. One thing about this forum - we all have each others back.

RegisterJr said:
Hope that back finishes healing.

I'll just say it again as a reminder: Bat Hangs
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Thanks Thomas. Use the black band for them?
 
wasme said:
Appreciate the heads up. One thing about this forum - we all have each others back.



Thanks Thomas. Use the black band for them?
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I've been using blue but the black feels better. It's hard to get into position in the black because all the tension.

I can't comment much on what Brian said because I haven't had back surgery, but with only your upper body weight pulling against the band it shouldn't be an excruciating stretch. It's easier on the back than a roller IMO.
 
RegisterJr said:
I've been using blue but the black feels better. It's hard to get into position in the black because all the tension.

I can't comment much on what Brian said because I haven't had back surgery, but with only your upper body weight pulling against the band it shouldn't be an excruciating stretch. It's easier on the back than a roller IMO.
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Thanks I will look into it.
 
2/24/2016 Chest/Shoulders

Pretty well a repeat of the other day. My plan is to do a light back session tomorrow, arms Friday and then kick off week 7 with Legs on Saturday. I will not go heavy and may adjust rep ranges to compensate but will go by feel. I have also decided that for the time being bent over rows/smith rows will need a substitution as will any form of deads.



Flat Bench 6x10
Incline Bench 6x6
Decline Bench 4x15 - no lockout
Flyes 4x10
Laterals Raises 4x10
Front Raises 4x10

After all was said and done, put in 30 minutes on the treadmilll at a 3 incline and 4.2 mph.
 
Nice buddy. Keeping consistent is key.
Watch and nurse the back until it is 100%, and no laundry from now on!
 
Lol, I figured just wear the clothes and then go buy more!
 
I just ordered Dr. Stuart McGill's Back Mechanic. It's paperback so I can't send you a copy, but if I think it could really be worth your time I'll let you know. Supposed to get it early next week. Was only $36 on Amazon and that guy was pretty much responsible for getting Brian Carroll back on the platform so figured I'd give him a shot.
 
Alternatives for the rows won't be hard. I've gotten great growth from one arm BB rows, Meadows rows, and bent over one arm DB rows.
Seated low cable rows don't seem to be too hard on the lower back either.
I gave up bent over rows and deads quite awhile back for the same reasons. My lower back where the surgery was has thanked me ever since. And as my workouts show I've not lost anything by giving them up. I find it funny people think you "have" to do certain exercises or your not getting a complete workout. And I'm not saying anyone here is saying that. People will ask me how much do you squat, and how much do you dead, I say I don't and they say oh, one of those upper body guys...lol I'll ask them how much do you hack squat or leg press? They say they don't... Then I tell them how much I do...lol
Point being its all relative!!! Do what works for you...lol
 
I agree. BB rows are one of the most lower back taxing exercises for me.

As long as I don't do too much volume on deads they're ok though.
 
turff49 said:
Alternatives for the rows won't be hard. I've gotten great growth from one arm BB rows, Meadows rows, and bent over one arm DB rows.
Seated low cable rows don't seem to be too hard on the lower back either.
I gave up bent over rows and deads quite awhile back for the same reasons. My lower back where the surgery was has thanked me ever since. And as my workouts show I've not lost anything by giving them up. I find it funny people think you "have" to do certain exercises or your not getting a complete workout. And I'm not saying anyone here is saying that. People will ask me how much do you squat, and how much do you dead, I say I don't and they say oh, one of those upper body guys...lol I'll ask them how much do you hack squat or leg press? They say they don't... Then I tell them how much I do...lol
Point being its all relative!!! Do what works for you...lol
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It really is all relative. Yes having a big bench is cool, but so were Jay Cutlers pecs and he didn't even bother w bb bench cuz it did nothing for his chest but did expose him to a lot of risk for injury.

If you're not competing in a certain lift, you don't have to do it. There are a lot of ways to build muscle. And for most, the process is the most rewarding part anyway. Some of the best feelings I've had leaving the gym were after a lateral raise/rear delt fly superset.
 
Hyde said:
I just ordered Dr. Stuart McGill's Back Mechanic. It's paperback so I can't send you a copy, but if I think it could really be worth your time I'll let you know. Supposed to get it early next week. Was only $36 on Amazon and that guy was pretty much responsible for getting Brian Carroll back on the platform so figured I'd give him a shot.
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Thanks, do let me know!

turff49 said:
Alternatives for the rows won't be hard. I've gotten great growth from one arm BB rows, Meadows rows, and bent over one arm DB rows.
Seated low cable rows don't seem to be too hard on the lower back either.
I gave up bent over rows and deads quite awhile back for the same reasons. My lower back where the surgery was has thanked me ever since. And as my workouts show I've not lost anything by giving them up. I find it funny people think you "have" to do certain exercises or your not getting a complete workout. And I'm not saying anyone here is saying that. People will ask me how much do you squat, and how much do you dead, I say I don't and they say oh, one of those upper body guys...lol I'll ask them how much do you hack squat or leg press? They say they don't... Then I tell them how much I do...lol
Point being its all relative!!! Do what works for you...lol
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RegisterJr said:
I agree. BB rows are one of the most lower back taxing exercises for me.

As long as I don't do too much volume on deads they're ok though.
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Hyde said:
It really is all relative. Yes having a big bench is cool, but so were Jay Cutlers pecs and he didn't even bother w bb bench cuz it did nothing for his chest but did expose him to a lot of risk for injury.

If you're not competing in a certain lift, you don't have to do it. There are a lot of ways to build muscle. And for most, the process is the most rewarding part anyway. Some of the best feelings I've had leaving the gym were after a lateral raise/rear delt fly superset.
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Agree with all you guys said. And this is my plan. Sub in exercises that will have the same impact, but not leave me susceptible to injury.
 
Hyde said:
It really is all relative. Yes having a big bench is cool, but so were Jay Cutlers pecs and he didn't even bother w bb bench cuz it did nothing for his chest but did expose him to a lot of risk for injury.

If you're not competing in a certain lift, you don't have to do it. There are a lot of ways to build muscle. And for most, the process is the most rewarding part anyway. Some of the best feelings I've had leaving the gym were after a lateral raise/rear delt fly superset.
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I can so relate to this! I'm usually whimpering after doing laterals/fronts/rears supersets. And I mean whimpering like a little baby!!
 
Rear delt laterals or face pulls are what get me. Meadows rear delt swings are even worse!!! Lol... in a good way:)
 
Something about shoulder volume really makes you dig - if you're willing to fight the burn you can go a LOT further than some other muscles
 
2/25/2016 Back

Back is feeling good, so another light vertical session to keep it stretched and the blood moving…

Straight Arm Pulldowns: 4x10
Wide Pulldowns: 5x10 superset with Narrow Reverse Grip: 5x8
D Grip Pulldowns: 5x12
Stretchers: 4x15 - really holding a stretch

Post workout cardio: 30 mis of walking on treadmill.
 
wasme said:
2/25/2016 Back

Back is feeling good, so another light vertical session
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At your age every vertical session is a good one. lol
 
When I was a kid I'd hear my grandpa say "Every day you are vertical, is a good day!" I now know what he meant!
 
2/28/2016 LEGS...

Well a day late but got it in and it felt greeeeeat!

Kept it lighter but at the same time got some good time under tension in and legs are feeling it...

Post workout cardio: 30 minutes treadmill

Leg Curls
70x10
80x10
90x10
100x10
100x10
100x10
drop 85x10
drop 70x10
drop 60x10 + 10 partials


Squats
135x8
155x8
185x8
205x8
215x8
225x8
225x8
225x8


Leg Press (in smith from floor) superset with Leg Extensions
225x15 / 90x15
315x15 / 100x15
315x15 / 100x15
315x15 / 100x15
315x15 / 100x15


Stiff Leg Deads
130x15
130x15
130x15

....dinner.. killed a sirloin...its good to be back!
 
wasme said:
Got it in and it felt greeeeeat!

Kept it lighter but at the same time got some good time under tension in and legs are feeling it...
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Is this leg training or alone time w the Mrs??

Haha glad to hear the back stayed happy! I was able to get some pulling in on the high trap bar handles today and basically hit all the floor barbell numbers I need for this session in meet prep. Felt like the biggest victory!
 
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