Figuring it out

I’ve had back flare ups at night; often after a bowl movement. I have to be careful during and after. Last night’s wasn’t as bad as the previous two, but I felt it.

I also altered my morning workout, taking out some stuff to limit the stress on my back. But I did things.

First: extended PT. Lots of it, including the kneeling on one knee hip flexor stretches.

Then 20 flat push ups, then pull ups with a belt. This time, I did singles in sets:

5, 4, 3, 3, 4, 4, 4 taking care to keep my knees in front of me and to keep a flat back, and most reps were partial reps..not quite over the bar for most. Then I did a set of negatives, and I also did some holds. Result: almost zero pain; last time, I was limping afterward.

Then I did 3 more sets of 20 flat push ups (PT in between) then 20 incline push ups.

Downstairs: 3 sets of 10 x 134 bench presses

10 x 134, 10 x 184 low dead lifts and I decided to call it a day. I felt fine.

Back upstairs for a 2 mile walk and it was easy; averaged under 12 mpm. Later: 1 mile commute walk (16 mpm) over lunch.

total time: 30 minutes PT inside, 50 minutes on the porch, 30 minutes downstairs, and 25 minutes walking.

The pull ups look…well…like I am struggling. But I’ll get better; I was improving by the 4’th set. But these ARE harder.

And for the most part, my back felt pretty good during the day; now-a-days, it usually does. Got to fix those new night flares though.

Author: oldgote

I enjoy politics, reading, science, running, walking, (racewalking and ultrawalking) hiking, swimming, yoga, weight lifting, cycling and reading. I also follow football (college and pro), basketball (men and women) and baseball (minor league and college)

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