Hello my fitness freaks!! thought id update some of you guys.
Herniated disc in may, severe pain. Slowly coming back... Turned it up in dec. doing a mini challenge. ends march 31st.
weight in dec. 26th. 226 pounds.
flat bench ( a key marker for me in terms of where i am in strength.)
that was my flat bb bench workout then.
225x20 275x13 315x4 365x 1, almost 2.
that was it monday. increased my 275 bench from 6 to 13 reps.
my weight now is 223-224. so i didnt gain any weight, despite the increase in strength....
back has improved alot to.
but let me share with you my leg progress....
back in dec.
eliptical 30 minutes, 10 front, 10 back, 10 front, level 10, 8 then 10
2.7 miles. then
four sets of 40 body weight squats.
then body weight lunges 1 lap, 2 sets.
( i lap is approx. 40 lunges each leg)
then 4 sets leg extensions 10 reps, 40 pounds.
i still do 4 sets of 40 body weight squats. i then do front squats.
wed. did 185 x 5 reps x 3 sets ( got to go real easy on this cause of back. i started with 95, then have went up about 20 pounds per workout.. next week ill do 205 x 3 reps each set, then the following week do 5 reps, then next go up poundage.. got to take it easy dont want to hurt back again)
i only do 1 lap of body weight lunges now. but its much easier, and i go through it fairly well... (IMO way easier to do 10 reps with 40-50 pound db, then 40 just body weight)
im now doing 4 sets of 16 reps, 50 pounds on leg extensions, and have increased my leg curl to 2 sets of 35 20 reps, then 2 sets of 12 reps, extremely slow at 20 pounds...
progress.. thats what makes me happy... really would like to loose about 20 pounds still..
oh **** man, sorry to hear about the herniated disc. that sucks. Good to see you back on it.
it is like no other injury. still cant really bend. pain goes into my legs. sometimes, causing me to be unable to walk.... -- that was the first 3-4 months. pain still shoots to my legs, but no lose of strength now)
weird.. when it first happened, sitting was the worst. had to walk to relieve it...
what helped the most? after the acute phase ended, started doing more ab work/ planks. has helped tremendously.
Couple of reasons. It forces me to use better form, and I think its easier on my lower back. you have to keep your back straight.
in addition, its a lot harder, and you don't see a lot of people doing it.
got a pretty bad knee abscess... started taking antibiotics wed. night. didn't work, had to go to urgent care frid. night, bet more antibiotics, have it opened up and drained. tried to workout today, not very good workout.
did 275 10 times, that's 5 less then the last time I did it, and only got up to 355 and that was a huge struggle.
got chills, shakes while working but, got through it....