Getting ready for a baseball game. I got a back friendly workout in…well, maybe. I have to evaluate walking when I deadlift (high handle) and what I do on the incline press: if I strain, even a little, on the incline or shoulder press I get some “lumbar referral” sensation.
LOTS of PT; a lot of it with extras, and extra rotator cuff. pull ups: 10, 10, 15, 10, 10, then 7 chins, 5 wide with PT rests push ups: 40 sissy, 30 feet elevated, 20 deficit, 10 regular incline presses: (not high incline) 10 x 88, 10 x 110, 10 x 121 (felt the strain on set 3..very mild)
deadlifts: low: 10 x 134, 10 x 184 (ok), 4 inch: 10 x 224, 8 inch 10 x 260 these felt ok; I did work the upper glute but didn’t get thigh quivering.
1.4 mile walk to finish; I was ready to stop when I did..pain free to 1.1 then slight
Yesterday: walking plus PT. I got through the walks; PT was ok..but afterward..walking to the office..discomfort later in the day, and ache upon sitting at the Chiefs game. I took the walks to the limit. But man…the back…tough couple of days.
Today: well, last night..I wonder if that sitting set stuff off. But..then again, the workout went ok; some tingles after deadlifts but ..they didn’t look that bad.
Full PT plus with pull ups: 5 sets of 10, set of 5 wide, set of 5 chins
I was worried that I had regressed…it was probably just the exercise bike.
I am in a quandary: how “hurt” am I? Is this chronic..just something I have to live with? Might it get better like it did so many years ago? Should I not walk at all or swim and walk only a tiny amount? If offered an invasive procedure: take it?
I don’t have pain at rest, but I do balk at walking short distances unless I can stretch first.
Saturday: I did the full PT and then did a few deadlifts downstairs: side was 100 percent painless with the third set: 10 x 144, 10 x 184, 10 x 224 (all beltless)
Then I walked:
Note the second walk (at the top) was 15:33 for the course that, well, measures longer at different times. Going by Google Maps, it was 1.16 in 15:33 which would mean 13:24 for that walk.
I iced afterward; some IT soreness.
Today: more PT, and two walks plus a third experimental walk:
The last walk, I took slowly and wore my new nylon weight belt; it mattered..a little. In each case, I was ready to stop but..had many moments of “normality.”
No, this wasn’t a great walk, but I was already in a bad mood as my deadlift workout:
10 x 144, 10 x 184 (0k, not that bad..)
started my usual 10 x 234 set and quit due to a sharp burning pain in the left side of my torso, below my ribs. So ONE rep was it. (yeah, pretty easy)
So, I stretched a bit (not enough), limped my walk (first segment); second segment: got cheated by my Garmin (should have been at least 0.65 miles) then the final one was ok; quit when I was supposed to.
Then upon showering..caught a glimpse of myself in the mirror:
I think I gave this to myself during Wednesday’s workout when I tightened my weight belt too much and did 10 x 300 with 8 inch handles. It should clear up in a month or so..until the bruise/touch pain is gone, keep the deadlift weight light enough to not use a belt. 184 seems ok; this Wednesday we’ll see how the two warm up sets go.
Yesterday was sort of a rough day, glute/back wise…but my lower leg to foot joint and my knee ached slightly too, and, to be honest, it was not THAT painful; it was that I was ready to quit by the time I had walked home.
But today..and last night for that matter..better? Yes, a cold front moved in, and yes, I *probably* have an arthritic condition of some sort (it was diagnosed as rheumatoid arthritis at one time..and the diagnosis was withdrawn) so who the heck knows.
Part of it was that I was not stretching my piriformis in the “out” direction like I should, and perhaps I wasn’t doing as many office stretches as I should?
This might just be the “new me.”
Friday: upper body weights; 85 minutes. Did the full PT prior to going outside (sans the prone knee lifts): 50 single pull ups (10 seconds), 2 sets of 5; push ups were 30, 30 sissy, 30 elevated, 10 deficit.
Inside: 10 x 134, 5 x 174, 5 x 174, 5 x 176 bench press
3 sets of single arm rows.
3 sets of curls
3 sets of “almost upright/high incline” shoulder presses: 10 x 88 (too easy) 10 x 93, 10 x 98 (just right)
Today: full PT, deadlifts, PT/stretch, 1.15 mile walk.
deadlifts: 10 x 134, 10 x 184, 10 x 224 (all beltless)
main set: 5 sets of 3 x 295 (3 minutes each).
Afterward, I did feel the left IT band on my press ups…but milder…I do have a PT condition to worry about too.
The sets of 295 were moderately challenging but not that hard. There was some lumbar being used but certainly not all. Need to stretch that left IT band.
The lifting was fine..even decent. But the glute…it hasn’t really regressed but I have not seen a big jump improvement that I initially saw. This was sort of “same as last week” though I suppose I need to recover from those ill advised single leg squats. And I need to stretch more; 3 times a day isn’t quite enough.
pull ups: 2 sets of 10 singles, 2 sets of 5, 2 sets of 10, then 2 sets of 5 (wide, chin)
outside: band walks, knee raises, sit to stand (2-3 each) shoulder stuff, 30 sissy, 30 feet elevated. That took 40-45 minutes
Inside: 2 sets of 20 push ups, with spinal balance, side leg lifts, side plank/clam shell, one legged bridges, dead bug, prone knee raises. Total: 15 minutes Just before 7 am.
Downstairs: deadlifts: (30-35 minutes); 10 x 134, 10 x 184, 10 x 234 (low) (modest challenge)
10 x 256 4 inch (kind of easy), 10 x 295 8 inch (most challenging of the day) ; resisted temptation to try 300 and that was good.
Afterward: yoga, stretch; felt that “down the side of the left leg” sensation on the press ups (past 2-3 weeks..sometime) but it did not last.
Some tingles on the walks to and from work; perhaps not enough stretching?