Wasme's recomp journey....

Thanks guys.... my back is still wrote off. I am fine lying and walking, sit and im basically done. I am walking it off as much as possible, and will not be doing any weights till recovered. Although there will be no squats/deads prior to my trip....nor will I run again till I am back.
 
wasme said:
Thanks guys.... my back is still wrote off. I am fine lying and walking, sit and im basically done. I am walking it off as much as possible, and will not be doing any weights till recovered. Although there will be no squats/deads prior to my trip....nor will I run again till I am back.
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Hate to hear that but a solid plan none the less.
 
Good call on taking a break Simon. You'll be back after it in no time.
 
Well, I was just going to drop by and say hello but I see your back is messing up on you! So sorry! Sure hope it heals quickly! Glad you're listening to your body and not pushing it!
 
love2liftkat said:
Well, I was just going to drop by and say hello but I see your back is messing up on you! So sorry! Sure hope it heals quickly! Glad you're listening to your body and not pushing it!
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Thanks Kat. Still just walking. Was at the DR today, more so to get a note for work for a desk accommodation. That way I can sit/stand.. which would be so much better. I have been kneeling at my desk for a week and a half.
 
On a happier note, trip is booked!

Wife and I are going to the Mayan Riviera - July 11th - 18th. Can't wait. Putting a lot of trust into the kids who are home (18/18/13) but I think all will be fine.

This is where we are going.... Invalid Link Removed

Just looks awesome!
 
Wow looks nice, how much was the package for the two of you and how long are you staying there? I want to take my wife some place tropical in the next year or so.
 
wasme said:
On a happier note, trip is booked!

Wife and I are going to the Mayan Riviera - July 11th - 18th. Can't wait. Putting a lot of trust into the kids who are home (18/18/13) but I think all will be fine.

This is where we are going.... Invalid Link Removed

Just looks awesome!
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Awesome vacations! Don't forget to bring some cheap AAS, LOL
 
MrKleen73 said:
Wow looks nice, how much was the package for the two of you and how long are you staying there? I want to take my wife some place tropical in the next year or so.
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It was about 1250 each for a week. All inclusive. But we put our credit card air miles towards it, which covered one of the tickets! Of course, that is Canadian Currency, and a longer flight (Toronto to Cancun).

hairygrandpa said:
Awesome vacations! Don't forget to bring some cheap AAS, LOL
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Thanks brother... lmao yes.. el policio might not like that one...
 
Subban to the Preds, Hall to the Devils and Stamkos stays home. Wow that was a crazy 30 minutes.
 
That's awesome all inclusive. We are headed to the other coast of Florida and I'm sure we'll surpass that.

Looks beautiful.
 
wasme said:
Thanks! Where are you heading? We almost did Florida for the same dates...
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Steinhatchee. It's scallop season, so we are going to go snorkel for meat.
 
July 6...2016 ....back update

Alright... so I am sitting at about 80% healed.. feels good, no pain when going from sit to stand!

3 days ago I implemented some training.

Friday was 12 sets of light chest (bench, incline bench, machine fly), and 6 sets of very light lateral raises
Saturday was 20 sets of light pulldowns (wide, dgrip, narrow hands facing, neutral wide, neutral shoulder width)
Sunday was 18 supersets again light arms (rope pushdowns/db curls, vbar pushdowns/ez curls, bench dips/hammers, overhead tricep extenion/preachers)

All three days included at 4km fast paced walk. last 1km is uphill. Friday there was some soreness, Saturday same but not as bad, today much better.

My plan is to roll through this 2 more times (No rest days as it is light more mobility than anything and to feel like im not a chunky monkey slob, and Sunday (day before mexico) will be chest/back combined.

No leg days till im back.

There is a gym at the hotel, we'll see whats there... i do have wifi so will give the odd check in to my bros!
 
Good to hear you are noticing some good improvement Simon!!!!
 
Yes very good news! Maybe if they don't cause you any pain consider some static bracing core exercises like bodyweight planks and eventually pallof presses with something like a micro or mini band. A few planks (never taken to failure) spread through the day will almost certainly help speed rehab for about 2 minutes time invested a day.
 
Praying for your recovery brother!! I know it totally sucks not to be able to lift. I know you will back even stronger! You can't keep the beast down for ever!!
 
MrKleen73 said:
Good to hear you are noticing some good improvement Simon!!!!
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Thanks brother. Chris, happy to report I am off all freezing/relaxing rubs (voltaren, biofreeze), aleve, muscle relaxers.. and back feels good. Now being so close to mexico im going to keep things how they are. And have completed the same series of workouts over the last three days... and will start the cycle tomorrow again. Being very mindful of form, etc. Thanks again.

Hyde said:
Yes very good news! Maybe if they don't cause you any pain consider some static bracing core exercises like bodyweight planks and eventually pallof presses with something like a micro or mini band. A few planks (never taken to failure) spread through the day will almost certainly help speed rehab for about 2 minutes time invested a day.
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Will do Clayton. I will start these tonight and roll with them as long as there is no aggravation. thanks man

RegisterJr said:
I knew time zones were different, but not a two days difference.
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I know eh, wtf was that about. High on muscle relaxers?

packers6211 said:
Praying for your recovery brother!! I know it totally sucks not to be able to lift. I know you will back even stronger! You can't keep the beast down for ever!!
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Thanks dude. Great concert you saw man.
 
7/6/2016

As mentioned above... last three days was a repeat of the previous three. Light workouts, with fast paced walks... although the last three days the walks have been 1-2km further.

Tomorrow restarts the cycle which will lead up to Mexico!


Thanks for the support fellas... sorry for being behind in the logs...
 
Man that is so good to hear! Mexico will be a blast.

2 things I learned from that book that are practical advice for anyone is A. how much daily walking can help to keep the discs happier and B. because the spine stretches out and fills w water while you are lying down, the first few minutes after you get up are a bad time to be bending over until the spine has had a few minute to compress. So when I get out of bed I'll go brush my teeth or something BEFORE I bend over to get my clothes.
 
Hyde said:
Man that is so good to hear! Mexico will be a blast.

2 things I learned from that book that are practical advice for anyone is A. how much daily walking can help to keep the discs happier and B. because the spine stretches out and fills w water while you are lying down, the first few minutes after you get up are a bad time to be bending over until the spine has had a few minute to compress. So when I get out of bed I'll go brush my teeth or something BEFORE I bend over to get my clothes.
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What was the book again? I remember you talking about it a while back.
 
Hyde said:
The Back Mechanic by Dr. Stuart McGill

My gf calls it the black mechanic, which sounds like an adult film to me.
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lol ... got the book by the way. Just havent had time to read it all. Beach reading?

Hyde said:
Man that is so good to hear! Mexico will be a blast.

2 things I learned from that book that are practical advice for anyone is A. how much daily walking can help to keep the discs happier and B. because the spine stretches out and fills w water while you are lying down, the first few minutes after you get up are a bad time to be bending over until the spine has had a few minute to compress. So when I get out of bed I'll go brush my teeth or something BEFORE I bend over to get my clothes.
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Mexico will be awesome, especially as we are not taking the kids!

Good advice about the out of bed!



Quick update here... tomorrow is arms... everything is rolling as prescribed... I did add body weight squats in between all 20 sets of pulldown variations today. Legs felt good, no issues with lower back. 2 days to go..
 
Thanks dude... happy to report all of the last 10 sessions have gone smooth. Today was back/chest/shoulders .. all supersetted. ALbiet light but a good pace and all went well.

Flight leaves in the 7.5 hours .. time for some sleep - alarm set for 3
 
wasme said:
Thanks dude... happy to report all of the last 10 sessions have gone smooth. Today was back/chest/shoulders .. all supersetted. ALbiet light but a good pace and all went well.

Flight leaves in the 7.5 hours .. time for some sleep - alarm set for 3
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I wish you awesome, kid's free vacations! LOL
Please report back with a short review of the place you are going to, I'm interested doing vacations in Mexico too!
 
Have fun Simon!
 
hairygrandpa said:
I wish you awesome, kid's free vacations! LOL
Please report back with a short review of the place you are going to, I'm interested doing vacations in Mexico too!
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Same here, I know there are some unreal gorgeous places down there. Getting the all inclusive is where it is at though.
 
Hey all... back from our trip .. late Monday. Tuesday was spent prepping the house for my brother in law and his family coming up from Houston for 2 weeks... (kids are 6/4/1 so going to be hectic!).

Had a FANTASTIC time in Mexico. Of course, got far too much sun, as well as way to much food and drink ;) Hands down, the best resort I have ever stayed in terms of facilities, grounds, drinks, food, and most of all the people. I have nothing bad to say about it other than like all other resorts they play that really bad music around the pools lol. Anyone going to the Mayan Riviera should consider the Azul Sensatori (was reasonably priced). They even had a pretty good gym. Got 4 workouts in... FINAFLEX represented!

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Will likely resume full workouts Saturday. As tomorrow we are heading to the Ripleys Aquarium and CN Tower here in Toronto...

Good to be back... hope everyone is doing well!
 
7/25/2016

First day back to work after a good long vacation break. Hadn't worked out in 8 days. Garage was hot as heck, and I was pretty exhausted. Got in a decent but shortened session - as I simply ran out of steam.


Straight Arm Pulldown ss Machine Fly
4x10 / 4x12

Bench Press ss D Grip Pulldowns
4x10 / 4x10

Wide Grip Pulldowns ss Incline Bench
4x10 / 4x8
 
7/26/2016

Up early today to get my workout in before heading off to work. Busy night ahead. My wife's brother is here from Texas. Him and his wife wanted to go see Bryan Adams tonight. So my wife and I, and her sister and her husband are going. Not much choice of music as many of you know - but the 6 of us should have a fun evening anyway.

Bi/Tri/Shoulders

Rope Pushdowns / Palms Up DB Curls / Band Over and Back
4x12 / 4x8 / 4x10


DB Curls / Vbar Pushdowns / DB Lateral Raise
4x8 / 4x12 / 4x10


Front Plate Raise / Hammer Curls / Bench Dips
4x10 / 4x8 / 4x10


Bent Over Head Rope Extensions / Face Pulls / Preacher Curls
4x10 / 4x10 / 4x8
 
wasme said:
7/26/2016

Up early today to get my workout in before heading off to work. Busy night ahead. My wife's brother is here from Texas. Him and his wife wanted to go see Bryan Adams tonight. So my wife and I, and her sister and her husband are going. Not much choice of music as many of you know - but the 6 of us should have a fun evening anyway.

Bi/Tri/Shoulders

Rope Pushdowns / Palms Up DB Curls / Band Over and Back
4x12 / 4x8 / 4x10


DB Curls / Vbar Pushdowns / DB Lateral Raise
4x8 / 4x12 / 4x10


Front Plate Raise / Hammer Curls / Bench Dips
4x10 / 4x8 / 4x10


Bent Over Head Rope Extensions / Face Pulls / Preacher Curls
4x10 / 4x10 / 4x8
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Nice workout. So you are stuck going to a Bryan Adams Concert huh? Man, that "Cut's like a knife!"
 
MrKleen73 said:
Nice workout. So you are stuck going to a Bryan Adams Concert huh? Man, that "Cut's like a knife!"
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Hyde said:
I lol'd too if we're being honest
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I saw him when I was 20, and he had some energy. It was much better then. Mind you, even though I was a huge Van Halen, Metallica, etc fan then, my music taste also didnt incorporate the likes of Slipknot. I found last nights show BORING. Way too many ballads, and just lacked energy. Sure those classic songs sounded good, but it is like watching a 80's action flick and comparing it to todays $100 million budget action movies..

Thankfully my wife was actually ready to go before the encores. Luckily we took separate cars!
 
Looking SWOLE Simon! Enjoy the family.
 
Look at you, swole master. Bench press at a resort? LUCKY!
 
With my brother in law in town and his three kids (all under 6) it has been a hectic weekend, etc.

Got lifts in Saturday/Sunday/Monday...

Saturday was Chest/Back - 16 sets of each (still working with lighter weight)
Sunday Arms/Shoulders - 13 sets of tris/bis; 12 sets of shoulders
Monday Legs - this was my first leg workout since hurting my back... leg curls/extensions, bw squats, light leg press, stiff legged deads

Will start ramping this back up this week.
 
Hope you are enjoying your visit!
 
MrKleen73 said:
Hope you are enjoying your visit!
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Thanks Chris, been great. They fly back to Houston tonight at 9pm. Then I have relatives from England spending next Monday-Wednesday with us... then hotel closes for season - unless one of you guys is coming to Toronto of course! ;)
 
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