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The Comeback Tour II - KB's new journal

KillahBee

KillahBee

New member
First, let me apologize to the training board. I have not been around a lot - to be honest (and this will make sense to some and not to others) b/c of my back injury and me not being able to train, it was very depressing to spend time here. Injuries are sometimes a lot more mentally draining. Anyway, here is the deal - I have an extruding lower disc (L5). It has been about, I don't know, 4 months or so since I injured it (squatting). I had an epidermal injection (fun stuff) about a month and a half ago. It did a lot to relieve the major nerve issues I was having in my legs. I am still in a lot of discomfort and some pain. Pretty much the only thing that relieves the pain is exercise. I still can't run or even jog on hard ground or the treadmill, but the eliptical, seated bike, upright bike, and my mountain bike all make the back feel great. I have been going to PT (not enough) and really like my therapist right now - we have a good chemistry and that is very important. She has given me a number of stretches and core strength movements that I really need to work on. The stretching is really the only way to go, short of surgery (which I DO NOT want).

Short term goals:
- maintain consistency in my exercise and my stretching AT ALL COSTS
- maintain consistency with visits to my PT
- for the next month I will be on site at the US Open for work. Very stressful times, basically running around for 10, 12, 15 hours a day. I NEED to keep up my training during this time.
- Consistency, consistency, consistency. Need to find that groove.

Long term goals:
- increase ROM
- increase core strength
- get my back to feel all the time, the way it does right after exercise
- ease into activity on hard ground with minimal pain
- re-evaluate with the doctor in a month or 2 and consider a second injection
- AVOID SURGERY
- GET BACK INTO STRENGTH TRAINING

For now, this isn't about biceps, deadlifts, abs or "getting swole". It's about my health. I won't lie, this scared me a bit. This is a serious injury for a goddamn 25 year old. The only way this is going to get better is by putting all my energy into the recovery/strengthening. The good news is that exercise feels so damn good. I have gotten into biking and am doing a 30 mile race in September.

My plan? Simple - exercise at least 5 times a week, preferably 6 with one day of rest. Right now, it is difficult to do my stretches and movements when I am cold, so I need to do that exercising for my stretches. The stretches and movements are imperative to my success here. The way my PT explained it - it's like a jelly sandwich, if you squeeze one side, the jelly squirts out the other end, if you squeeze that other end, some jelly goes back into the sangweeech and the rest falls out. That is my disc. We are trying to get rid of the fragments that are just "out there" and get the disc to go back into place (don't you want to go to your home?!). Therefore, most of my stretches are extensions, the bending forward and touching my toes is out. Fine by me. Let's just do it. I will mix up my exercises - some eliptical HIT, some seated bike, some upright bike, and some long bike rides on the weekend.
 
Saturday, 8/20:

Rode my bike (mountain bike) for about 5 miles. Did all my stretches and movements.

*note: right now I have a mountain bike. I am holding off on hitting the trails cause I don't think my back can handle the up and down and bouncing around just yet. So for now I have just been road biking. I would like to get a roadbike for this, but I don't have the loot right now.
 
Good luck with this KB. It's great to see you back on the case with your workouts.

You're definitely going to have to put a lot of work into your core and getting your posterior chain capable of holding as much as possible of daily loading and strain away from the spine. For sure, avoid the bouncing of a trail biking for a while and try to be aware of shearing forces on your spine when doing workouts. I'm sure your back will let you know when you're about to overstep the mark.

I spoke with my chiro about the possibility of pursuing surgery. His response was that you never opt for surgery unless it's a last resort since the one thing that you can guarantee from disc surgery is that you'll come out of it with a bad back. Only consider surgery if nerves are being compressed giving constant pain.

Again, good luck. The tunnel does have a light at its end.
 
summer kept me busy :)

New name and new look.. not trying to deceive anyone :)

Thanks hun.. im still working on it.. like everyone else though
KillahBee said:
hey, where u been? lookin good in the avi, keep up the good work. :rose:
Click to expand...
 
*MissFit* said:
summer kept me busy :)

New name and new look.. not trying to deceive anyone :)

Thanks hun.. im still working on it.. like everyone else though
Click to expand...


good stuff, keep it up. I have a lot of work to do myself, but it's worth it. gonna come back bigger and better (well, maybe not bigger).
 
Sunday, 8/21

Did 30 minutes on the seated bike and then all my stretches / core work. I am at the Open starting tomorrow, so I really need to dedicate myself to keeping this up.
 
d3track said:
glad to see you are still alive kb
i havent been on in a while and was wondering how you were maintaining
Click to expand...


what's up bud - how are you doing? lol @ still being alive - this injury shit is tough, but it'll only make me stronger in the end.

Mon, 8/22:

Spent all day at the US Open working my ass off. Very tired, so no gym. I felt decently wamr and loose from running around all day so I did all my stretches and even threw in a little band RC work.
 
How did this injury come about? My low back's been bothering me a bit of late and I'm terrified of having a sidelining injury. Was it from the weightroom? Accelerated by lifting?

Good luck w/ recovering.
 
KillahBee said:
what's up bud - how are you doing? lol @ still being alive - this injury shit is tough, but it'll only make me stronger in the end.

Mon, 8/22:

Spent all day at the US Open working my ass off. Very tired, so no gym. I felt decently wamr and loose from running around all day so I did all my stretches and even threw in a little band RC work.
Click to expand...

dont give up
hey
is the rhymesayers tour comin to your area?
 
Tuesday, 8/23:

Rode my bike this morning for about 5-7 miles. Pretty sore from running around yesterday - will be doing the same thing today. Did all my stretches and core work.
 
Good to see you're putting lots of effort into this, man. I really hope you start getting back on track with your training and get a nice log flowing again.
 
Thanks ceas - appreciate it brother.

guinness - I am pretty sure I hurt my back trying a program where I did squats 2x a week. very dumb move, I was smart enough to know my body better than that. was doing light squats too - like 170 or something. I knew something was wrong immediately, and after a few weeks I began having some major numbing and tingling and nerve issues down both my legs, to the point that I could hardly lay flat. Not fun
 
Damn killah. I wish you the best in achieving your goals. I know what its like after tearing my patella tendon and severely dislocating my knee cap (it was behind my knee) about 6 months ago. Not in the same realm as your back injury but none the less its a tough road.

Keep at it and PT is crucial!
 
Best wishes to you in your recovery KB. You still have that hottie redhead PT?

Now you better keep your ass on track jan 07 is coming man and hell is coming with it.

Cheers,
Scotsman
 
Thanks scots, appreciate it. And while this is no doubt a major setback, it will end up making me more pissed off in the end, which is bad news for you. :evil:

Thurs - 8/25

Did 35 minutes on the upright bike. Did all my stretches and core work. Did 2 sets of 12 reps of hyperextensions with the 16lb medicine ball.
 
KillahBee said:
I have a lot of work to do myself, but it's worth it. gonna come back bigger and better (well, maybe not bigger).
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And this attitude right here is what is going to get you to where you want to be. Good to see you focused hun :)

I'll be watching....:rose:
 
Miss24k said:
And this attitude right here is what is going to get you to where you want to be. Good to see you focused hun :)

I'll be watching....:rose:
Click to expand...
Thank you sweetie. Keep me honest here!!

Sunday, 8/28:

Worked insanely the last 2 days and spent a lot of time standing and running aroyund yesterday, so I felt pretty beat up today. Did 30mins on the seated bike and most of my stretches/movements. Was in some discomfort, but it was expected. Threw in 10 and 5 reps of push ups. Gonna try to throw these, pull ups and wall sits in. We'll see how it goes.
 
Thurs, 9/1:

Mon - Wed of this week was filled with 15-18 hour work days and running around like a nut all day, so no gym.

Today I went for a bike ride (~ 7 miles) and did all my stretches and core work.
 
*MissFit* said:
you work too hard
Click to expand...
you mean my job? while this is definitely true, I am in the middle of the US Open, which is my biggest event each year (3 weeks long, I co-manage the entire sponorship), so it's not me sitting in the office. I am onsite almos every day. I love it though.
 
I do sponsorships as part of my job too.. mostly hockey though..

Golf isnt as important too us :P

KillahBee said:
you mean my job? while this is definitely true, I am in the middle of the US Open, which is my biggest event each year (3 weeks long, I co-manage the entire sponorship), so it's not me sitting in the office. I am onsite almos every day. I love it though.
Click to expand...
 
*MissFit* said:
I do sponsorships as part of my job too.. mostly hockey though..

Golf isnt as important too us :P
Click to expand...

tennis, numbnuts (there is a US Open in golf though) ;)

I have done events at the World Cup of Hockey in Toronto last year
 
haha we were there:P

KillahBee said:
tennis, numbnuts (there is a US Open in golf though) ;)

I have done events at the World Cup of Hockey in Toronto last year
Click to expand...
 
I had back problems, not as severe, but I did a few things that really helped:
1. You have access to an inversion table? Try hanging around on one of those, they really stretch out and relax the discs along the spine. Or you could hang on a pullup bar.

2. I got a foam coated pipe (PVC will also work or a swiss ball if the pipe is giving you problems) and rolled along on that every morning and every night before bed. Definitely made my scapula feel better.

3. Once I was able to get going, I did some light rowing, kelso shrugs and/or reverse flies along with hyperextensions.
 
Saturday, 9/3:

Did 30 minutes on the seated bike. Did all my stretches and core movements.

Threw in 2 sets of 10 push ups and two wall-sits for 20 seconds each. Then I hit a few tennis balls, not much running though.

In a few weeks, depending on my progress and my PT's thoughts, I may try running on sand and doing some light weight movements from "Core Performance"
 
Sunday, 9/4:

Went for a nice bike ride this morning (somewhere around 15 miles). Some long rolling hills. Perfect weather.

Did all my stretches and core work. Glute muscles (where I feel all the effects of my injury) are pretty sore - gonna ice and rest the rest of the day.
 
Justdont push yourself and hinder your progress :)
KillahBee said:
Sunday, 9/4:

Went for a nice bike ride this morning (somewhere around 15 miles). Some long rolling hills. Perfect weather.

Did all my stretches and core work. Glute muscles (where I feel all the effects of my injury) are pretty sore - gonna ice and rest the rest of the day.
Click to expand...
 
*MissFit* said:
Justdont push yourself and hinder your progress :)
Click to expand...

I know toots. Still learning where my body is right now, so I am trying to figure this part out. But I feel ym best when I am exercising, so that is a good sign.
 
Tues, Sept 6:

Did 12 minutes in the eliptical, then 20 minutes on the upright bike. Then all my stretches and core work.

Hyperext:
16x12
16x10

2 sets of push ups (12, 10)

2 sets of wall sits, 20 seconds each
 
*MissFit* said:
Better bump this so he can find it :)
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:chomp:

Monday, Sept 13:

Got killed at work the last few days and the back has been hurtin and my nerves in the left leg have been jumpy. I went out and hit some tennis balls for about 30 minutes today, then did most of my stretches and core work. Back to normal work schedule this week and am going to PT 2x a week for the next 2 weeks.
 
i will be looking again 2mrmrow
KillahBee said:
:chomp:

Monday, Sept 13:

Got killed at work the last few days and the back has been hurtin and my nerves in the left leg have been jumpy. I went out and hit some tennis balls for about 30 minutes today, then did most of my stretches and core work. Back to normal work schedule this week and am going to PT 2x a week for the next 2 weeks.
Click to expand...
 
god luck bud, I'm pretty much on the same boat as you, jsut trying to get back to the swing of things with out worrying about (lifting) weight and (muscle) size
 
Tues, Sept 13:

Did 25 minutes on the seated bike, followed by all my stretches and core movements. Did 2 sets of hypers (16x10) and 2 sets of push ups (12, 10).

Have a PT appt tomorrow. Want to talk to her about the chances that all this stretching and strengthening will actually cure my injury and discuss the possibility of surgery (will also discuss with my doc on Sep 28). Also want to talk about adding in some weights cause I am jonesin.
 
Thursday, Sept 15:

GREAT NEWS!!! No, I am not cured! But I had a long talk with my PT (who I fucking love) and she really encourages me to hit the weights again. Granted, it will be very light weight and not all the fun stuff (squats, deads), but it will get me back to training, which makes me extremely pumped. I am going to work on a split this weekend and start monday. I did some stretches at PT and she gave me a very deep massage where I have all my muscle spasms in my butt. I also walked backwards in the treadmill for 5 minutes (can't wait to do that at the gym!). Travelling tomorrow and saturday.
 
That's great news sweetie ;)

I'm friggin' excited for you :elephant:, that you get to start lifting again, I know this is something you've been missing!

Good job :rose:
 
I really feel for you Killah. Back injuries are the worst of all, and there is no easy recovery. Here's to a consistent recovery, and pain free days in the future. :beer:
 
Tues (Mon's workout), 9/20:

First, PT last week was good. I have had muscle spasms and most of my issues in my lower/side left glute. My PT did some manual work there, lot of deep massage and whatnot. A day later and that area was a LOT better. Still tender, but a lot less pain and discomfort there. I traveled this weekend, which always gives me problems, so I have had a lot of nerve issues the last few days. May be a combo of both.

Leg day:

Leg press:
50x10
50x10
Leg ext:
25x15
25x15
40x15
Ham curl:
30x15
30x15
30x15
Std calf raise:
45x15
45x15

Took it very easy. No real issues during the training. FELT GOOD to be back, even if it was bitch weight.

did 5 minutes HIIT on the eliptical, followed by:
body squats, 2 sets of 10
wall sits, 2 sets of 30 seconds
5 minute backwards walk on the treadmill

Stretches and core work

PT later today.
 
Good job hun.. no time to kill any shit:P

Take it easy, get yourself back up and then ...see where it goes.. no point in reinjuring :)

KillahBee said:
Tues (Mon's workout), 9/20:

First, PT last week was good. I have had muscle spasms and most of my issues in my lower/side left glute. My PT did some manual work there, lot of deep massage and whatnot. A day later and that area was a LOT better. Still tender, but a lot less pain and discomfort there. I traveled this weekend, which always gives me problems, so I have had a lot of nerve issues the last few days. May be a combo of both.

Leg day:

Leg press:
50x10
50x10
Leg ext:
25x15
25x15
40x15
Ham curl:
30x15
30x15
30x15
Std calf raise:
45x15
45x15

Took it very easy. No real issues during the training. FELT GOOD to be back, even if it was bitch weight.

did 5 minutes HIIT on the eliptical, followed by:
body squats, 2 sets of 10
wall sits, 2 sets of 30 seconds
5 minute backwards walk on the treadmill

Stretches and core work

PT later today.
Click to expand...
 
KillahBee said:
Tues (Mon's workout), 9/20:

First, PT last week was good. I have had muscle spasms and most of my issues in my lower/side left glute. My PT did some manual work there, lot of deep massage and whatnot. A day later and that area was a LOT better. Still tender, but a lot less pain and discomfort there. I traveled this weekend, which always gives me problems, so I have had a lot of nerve issues the last few days. May be a combo of both.

Leg day:

Leg press:
50x10
50x10
Leg ext:
25x15
25x15
40x15
Ham curl:
30x15
30x15
30x15
Std calf raise:
45x15
45x15

Took it very easy. No real issues during the training. FELT GOOD to be back, even if it was bitch weight.

did 5 minutes HIIT on the eliptical, followed by:
body squats, 2 sets of 10
wall sits, 2 sets of 30 seconds
5 minute backwards walk on the treadmill

Stretches and core work

PT later today.
Click to expand...

Excellent job, remember nice and easy!

You'll get to where you want to be in time :)
 
Thur, 9/22:

Chest:
Hammer str ch press:
50x10
50x10
50x12

Pec deck:
85x10
85x10

Push ups:
10
8

Ended with 8 minutes on the eliptical, then 5 minutes walking backwards on the treadmill. All my stretches and core work.
 
Good for you hun :)

Hey can i ask you a question..

I don't do any chest work out because i was developing pec's about 6 months ago... (which i got rid of)...because of low body fat my c's became barely b's :P

What light chest can i do? sorry to thread jack but i don't want any sexual answers from the peanut gallery
 
*MissFit* said:
Good for you hun :)

Hey can i ask you a question..

I don't do any chest work out because i was developing pec's about 6 months ago... (which i got rid of)...because of low body fat my c's became barely b's :P

What light chest can i do? sorry to thread jack but i don't want any sexual answers from the peanut gallery
Click to expand...

lol, definitely not a problem guys have. no worries on the hijacking, I can't imagine the responses you would get from the peanut gallery.

what are you trying to accomplish with light chest? just to give it some work? I am a big fan of push ups myself. I think a fly movement (DBs or pec deck or cable flyes) can be very beneficial to get that stretch. Even some light incline or flat DBs can be good.
 
the push ups gave me the pecs:P

I'll try the fly dec and cable flys at about 50lbs? I don't know alot about chest work :worried:

KillahBee said:
lol, definitely not a problem guys have. no worries on the hijacking, I can't imagine the responses you would get from the peanut gallery.

what are you trying to accomplish with light chest? just to give it some work? I am a big fan of push ups myself. I think a fly movement (DBs or pec deck or cable flyes) can be very beneficial to get that stretch. Even some light incline or flat DBs can be good.
Click to expand...
 
*MissFit* said:
the push ups gave me the pecs:P

I'll try the fly dec and cable flys at about 50lbs? I don't know alot about chest work :worried:
Click to expand...


damn, I wish my chest would grow the rate that yours does - it's probably my toughest area to grow. Not sure about hat type of weight you normally push around, but I think 50 should do at first. It may be a bit light for you, but it should give you a good stretch.
 
Thanks :)

I'll try tonite.. didn't make it in this morningQUOTE=KillahBee]damn, I wish my chest would grow the rate that yours does - it's probably my toughest area to grow. Not sure about hat type of weight you normally push around, but I think 50 should do at first. It may be a bit light for you, but it should give you a good stretch.[/QUOTE]
 
Sorry Killah to jump in here. :)

Fit, the exercises you would want to do, are cable flys (make sure to stretch out completely, and bring in the cables nice and tight, hold for a second or 2) and Incline DB press.. Those 2 exercises will make your clevage area look sexy, I'm assuming this is the area you would like to improve!?!
 
Miss24k said:
Sorry Killah to jump in here. :)

Fit, the exercises you would want to do, are cable flys (make sure to stretch out completely, and bring in the cables nice and tight, hold for a second or 2) and Incline DB press.. Those 2 exercises will make your clevage area look sexy, I'm assuming this is the area you would like to improve!?!
Click to expand...

I now officially have the sexiest training journal on EF - lol.

Good advice right here. Good stuff ladies.
 
Friday, 9/23:

Update - I was going to do a back day today, but I decided to hold off. I am a bit sore from training 2x this week and very sore in my left glute, where my PT has been giving me very deep massages the last 2 weeks. That is where I was having a lot of muscle spasms, which are mostly gone now. Plus, I have a 30 mile Ride for MS bike "race" tomorrow, so I might as well take it easy today. Plan is to get all three training days in next week - M, W and F.
 
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good boy.. no pushing your self.. body knows best
KillahBee said:
Friday, 9/23:

Update - I was going to do a back day today, but I decided to hold off. I am a bit sore from training 2x this week and very sore in my left glute, where my PT has been giving me very deep messages the last 2 weeks. That is where I was having a lot of muscle spasms, which are mostly gone now. Plus, I have a 30 mile Ride for MS bike "race" tomorrow, so I might as well take it easy today. Plan is to get all three training days in next week - M, W and F.
Click to expand...
 
Saturday, 9/24:

Did a 30mile Bike for MS ride today. Really pushed myself, was worn the hell out. Back is a little tight, but nothing above and beyond what I would expect after a ling ride like that. We'll see how I feel tomorrow. Did most of my stretches after the ride. Skipping the core work.
 
GRRRRRRRRRRRRRRRRRRRRRR
KillahBee said:
Saturday, 9/24:

Did a 30mile Bike for MS ride today. Really pushed myself, was worn the hell out. Back is a little tight, but nothing above and beyond what I would expect after a ling ride like that. We'll see how I feel tomorrow. Did most of my stretches after the ride. Skipping the core work.
Click to expand...
 
Sunday, 9/25:

Sore and tight from yesterday, but nothing too bad. Did some real low intensity seated bike, 20 minutes. then 5 minutes backwards on the treadmill. did some stretches.
 
Monday, 9/26:

Leg pr:
50x15
50x15
50x10

Ham curl:
30x20
40x12
40x10

Calf raise:
45x20
45x20
45x15

Leg ext:
40x15
40x15

Did my 5 minute backwards treadmill walk first, to warm up. Did seated bike for 8 minutes after weights. Body squats x10. Wall sits, 2 sets, 15 seconds each. Did all my stretches and core work. PT tonight, doctor Wed.
 
how u feeling?
KillahBee said:
Monday, 9/26:

Leg pr:
50x15
50x15
50x10

Ham curl:
30x20
40x12
40x10

Calf raise:
45x20
45x20
45x15

Leg ext:
40x15
40x15

Did my 5 minute backwards treadmill walk first, to warm up. Did seated bike for 8 minutes after weights. Body squats x10. Wall sits, 2 sets, 15 seconds each. Did all my stretches and core work. PT tonight, doctor Wed.
Click to expand...
 
:)
KillahBee said:
not too bad. nerves were a little jumpy this morning down the left leg, but during training and immediately afterwards (right now) I feel my best.
Click to expand...
 
Wed, 9/28:

Hammer ch press:
50x12
50x12
50x10

Pec deck:
70x12
70x12
70x10

Push ups:
x12
x10

Warmed up with 5 minutes backwards on treadmill. Finished up with 20 minutes on the seated bike. Did all my stretches and core work. Going to see the doc this morning. Want to talk to him about next steps, possible 2nd injection, possible surgery and what that entail in terms of time out of work, out of the gym, and the rehab involved.
 
Good luck with your appointment:)
KillahBee said:
Wed, 9/28:

Hammer ch press:
50x12
50x12
50x10

Pec deck:
70x12
70x12
70x10

Push ups:
x12
x10

Warmed up with 5 minutes backwards on treadmill. Finished up with 20 minutes on the seated bike. Did all my stretches and core work. Going to see the doc this morning. Want to talk to him about next steps, possible 2nd injection, possible surgery and what that entail in terms of time out of work, out of the gym, and the rehab involved.
Click to expand...
 
*MissFit* said:
Good luck with your appointment:)
Click to expand...


thanks. It went fine. We spoke and did a quick exam and decided to do another injection. we all agree (doc, PT, me) that I am on the right path in terms of getting my flexibility and strength back, but have kind of hit a plateau in terms of my nerver issues in my left leg. The last injection worked wonders so we figure a second one will help to get me over that plateau. Injection is next Tues.
 
KillahBee said:
Wed, 9/28:


Warmed up with 5 minutes backwards on treadmill. Finished up with 20 minutes on the seated bike. Did all my stretches and core work. Going to see the doc this morning. Want to talk to him about next steps, possible 2nd injection, possible surgery and what that entail in terms of time out of work, out of the gym, and the rehab involved.
Click to expand...


As opposed to the standing bike? Or what about the kneeling bike?

Looks like you're coming along nicely man, keep it up.

Best of luck with the injection.

Cheers,
Scotsman
 
Scotsman said:
As opposed to the standing bike? Or what about the kneeling bike?

Looks like you're coming along nicely man, keep it up.

Best of luck with the injection.

Cheers,
Scotsman
Click to expand...


I don't know the "official" names for them, but there is a seated bike (with an actual chair with a back on it) and then the upright bike (rides like a normal roadbike would) you goddamn queen.

Thanks bud, tough times but I am pretty happy with my progress up to this point.
 
KillahBee said:
I don't know the "official" names for them, but there is a seated bike (with an actual chair with a back on it) and then the upright bike (rides like a normal roadbike would) you goddamn queen.

Thanks bud, tough times but I am pretty happy with my progress up to this point.
Click to expand...


Recumbant bike has the seat and the pedals in front of you. Stationary bike is set up like a normal one.

Hooray I am now a queen and no longer a princess, I'll have to get my business cards changed.

Cheers,
Scotsman
 
Scotsman said:
Recumbant bike has the seat and the pedals in front of you. Stationary bike is set up like a normal one.

Hooray I am now a queen and no longer a princess, I'll have to get my business cards changed.

Cheers,
Scotsman
Click to expand...


I really deep down inside think you are a machine queen. This whole tough hairy powerlifter thing is just an image.


KB, glad to hear you're making progress. Can you lift the pink dumbells yet?
 
eat big said:
I really deep down inside think you are a machine queen. This whole tough hairy powerlifter thing is just an image.
Click to expand...


Ok now that you know don't tell anybody especially KB, OK?

Cheers,
Scotsman
 
This thread went terribly wrong right around post 75. watch yourself eatbig, I will sick 24k on you - she may be a small girl, but she packs a mean punch brother.
 
KillahBee said:
This thread went terribly wrong right around post 75. watch yourself eatbig, I will sick 24k on you - she may be a small girl, but she packs a mean punch brother.
Click to expand...


I'm so under estimated around here (which was quite clear yesterday, lol) :rolleyes:

They just don't know Killah, they just don't know :chomp:

lol
 
Wed, Oct 5:

Had the injection yesterday. Seemed to go fine. Pretty sore yesterday and today - bending down is a challenge. Hopefully, I will be able to do some light stretching and minimal cardio this weekend, then ease back into weights next week. I have some intense travel in 2 weeks, which always kills my back (NY to CA to NY to MN to GA all in 2 weeks), so I really have to find time when I am out of town to at least get a little cardio in and do all my stretches. Won't really be able to judge the effects of this last injection for another week or 2 or even more.
 
Jump rope:)

KillahBee said:
Wed, Oct 5:

Had the injection yesterday. Seemed to go fine. Pretty sore yesterday and today - bending down is a challenge. Hopefully, I will be able to do some light stretching and minimal cardio this weekend, then ease back into weights next week. I have some intense travel in 2 weeks, which always kills my back (NY to CA to NY to MN to GA all in 2 weeks), so I really have to find time when I am out of town to at least get a little cardio in and do all my stretches. Won't really be able to judge the effects of this last injection for another week or 2 or even more.
Click to expand...
 
Most hotels have a pool, you can try swimming if that does not hurt your back.


I don't know what these are called, on the tip of my tongue, but you can lay flat on your back to take the stress off of it, then move your legs like you are on a bicycle. Builds abs too.
 
eat big said:
Most hotels have a pool, you can try swimming if that does not hurt your back.


I don't know what these are called, on the tip of my tongue, but you can lay flat on your back to take the stress off of it, then move your legs like you are on a bicycle. Builds abs too.
Click to expand...


Yeah, I have a whole stretching and core workout routine that I developed with my PT over the last few months. Been working well. It's really more finding the time and energy when traveling, cause I am at events for about 15-20 hours a day.
 
Saturday, 10/8:

Did about 12 minutes very low intensity on the seated bike, then some VERY light stretching. gonna do the same tomorrow and see how I feel on Monday. Right now it feels okay - back has been very sore since the injection, which didn't happen with the first injection. Nerves are a little better, but I know that it takes a few weeks to really affect me, judging from the first injection.
 
Monday, Oct 10:

Did about 3-5 miles on my bike today outside. Followed up with a few stretches - light. Feeling alright. A little less nerve issues today and yesterday. Starting next week I am doing a lot of traveling, including a few cross-country flights, which KILLED me the last time. Bad timing, cause I wanted to spend this week getting back into cardio and stretching, then start lifting again next week. Will not have time to lift when traveling, so I am just going to have to make sure I get my cardio and stretching in while on the road. seeing my doc and PT this week for the first time since the injection.
 
I'm watching u:P
KillahBee said:
Monday, Oct 10:

Did about 3-5 miles on my bike today outside. Followed up with a few stretches - light. Feeling alright. A little less nerve issues today and yesterday. Starting next week I am doing a lot of traveling, including a few cross-country flights, which KILLED me the last time. Bad timing, cause I wanted to spend this week getting back into cardio and stretching, then start lifting again next week. Will not have time to lift when traveling, so I am just going to have to make sure I get my cardio and stretching in while on the road. seeing my doc and PT this week for the first time since the injection.
Click to expand...
 
*MissFit* said:
I'm watching u:P
Click to expand...

:chomp:

Wed Oct. 12:

Did 20 minutes, low intensity on the seated bike. Then almost all my stretches and core work followed by 5 minutes backwards treadmill.

Feeling better, a lot less sore. The nerves are calming down a bit - but now the issues are located mostly in my left calf and high ankle. Doc today and PT on Friday.
 
what did doc say?
KillahBee said:
:chomp:

Wed Oct. 12:

Did 20 minutes, low intensity on the seated bike. Then almost all my stretches and core work followed by 5 minutes backwards treadmill.

Feeling better, a lot less sore. The nerves are calming down a bit - but now the issues are located mostly in my left calf and high ankle. Doc today and PT on Friday.
Click to expand...
 
What is the bike good for?

Sorry.. just curious?
KillahBee said:
Thurs, Oct 13:

Just did a short bike ride, probably a few miles. did some stretches but not all. PT tomorrow
Click to expand...
 
*MissFit* said:
What is the bike good for?

Sorry.. just curious?
Click to expand...


No worries - it's one of the only forms of exercise/cardio I can do completely pain free. I haven't been able to run or even jog cause the impact is painful. So I do the seated bike and the upright bike at the gym and then I ride my bike at home. One of my goals is to ease back into walking then running on hard ground or the treadmill.
 
I'm trying to find a type of cardio that will help the muscle tone in my legs, but won't cause anymore weight lose..

I know cardio is good for your heart but i need what weight i got on my body.. the 20 minutes i started doing on the stair mill 4 times a week is causing me to lose more weight

KillahBee said:
No worries - it's one of the only forms of exercise/cardio I can do completely pain free. I haven't been able to run or even jog cause the impact is painful. So I do the seated bike and the upright bike at the gym and then I ride my bike at home. One of my goals is to ease back into walking then running on hard ground or the treadmill.
Click to expand...
 
*MissFit* said:
I'm trying to find a type of cardio that will help the muscle tone in my legs, but won't cause anymore weight lose..

I know cardio is good for your heart but i need what weight i got on my body.. the 20 minutes i started doing on the stair mill 4 times a week is causing me to lose more weight
Click to expand...


If only I could lose the weight like you can.... Try out the bike. I really enjoy it, probably cause I have gotten into biking outside of the gym too though. it's fun and some good quality time alone.
 
Fri, Oct 14:

Did 20 minutes seated bike follwoed by all my core and stretching work. Met with my PT and decided to not see each other again unless I needed some manual work. I need to hit the next 2 months hard. Get it done and reevaluate
 
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