Assessment of last cycle: Learned that it's safe to lift even if I'm feeling lightheaded. Still need to work harder to get the aerobic portion in everyday. Blood pressure seems to be coming down though. Goals for this cycle: more of the same. Push/Pull lifting split complemented by Airdyne/Rowing aerobic work, and hopefully, some sled work and at least one longish bike ride per week. Here's the projected microloading over the eight-week cycle: This is kind of the meaty area where fairly easy resistances start to get hard, and technique becomes more important. Following up on Abide's podcast about habits, I think I will prioritize consistency above all else. Therefore, although I will aim for the ideal routine of an everyday (ED) AM:Aerobic/PM:Lifting-Conditioning Split, which is further divided into a every other day (EOD) Push/Pull Split, this can be reduced or changed in order to always get something in. So, for example, if I miss the AM aerobic, I can tag it on in the afternoon, after the lifting. Also, I may sometimes insert a longish bike ride after a EOD Push-Pull split if the lifting is getting tiresome, rather than skip a workout altogether. Also, on days when I'm just not feeling it, I'll just do warmup-set loads, just to grease the groove. ---------------Week 1: Cycle II--------------- Sunday, 20.02.23 Another day of moving. Two bookcases and their books, then a desk and two file cabinets. My knees and lower back held up OK with lots of breaks. The hardest was carrying the bookcases down and up a flight a stairs. The cheap Ikea bookcases don't weight much, but the bulkiness was pretty awkward and you really have to be careful with that particle board material; stress it the wrong way and it all falls apart. Monday, 20.02.24 Just moved my desk chair and a smaller shelving unit after dropping off the kids. My right knee felt a little cranky on the stairs, so decided best to let it rest and not do squats later. Tuesday, 20.02.25 Wednesday, 20.02.26 Thursday, 20.02.27 Friday, 20.02.28 The week was pretty crazy for a variety of reasons--bad start to the cycle. Saturday, 20.02.29 More office moving, then son's birthday party in the afternoon. ---------------Week 2: Cycle II--------------- Sunday, 20.03.01 Final day of office moving. Weather cooperated. My mid-to-lower back felt pretty stiff, and my knees a little sore. The elevator has been out during this whole process, so lots of stairs work. Monday, 20.03.02 Aerobic: 1 mile Walking; Rowing, 30 minutes. Felt pretty sore, so just did some aerobic work. Tuesday, 20.03.03 Aerobic: 1.5 mile Walking. Wednesday, 20.03.04 Thursday, 20.03.05 Friday, 20.03.06 Saturday, 20.03.07 ---------------Week 3: Cycle II--------------- Sunday, 20.03.08 Monday, 20.03.09 Tuesday, 20.03.10 Aerobic: Pull 30 minutes, rowing. 1/2 mile bike to store with son, 1/2 walk back with daughter while son still rode. Lifting: Pull PD: 2 x 3 @ 100 DL: 3 x 2 @ 225 Wow, crappy start to the cycle. Wednesday, 20.03.11 Thursday, 20.03.12 Friday, 20.03.13 -Noon- Aerobic: Push Airdyne 10 mins. -Afternoon- Lifting: Push SQ: 3 @ 185, 2 @ 195 OP: 3 x 5 @ 95 BP: 3 x 5 @ 135 Aerobic: Push Airdyne 15 mins. Felt my right hammie seize a bit on my second set of squats, so I shut it down. It occurred to me it might be best to divide up the dreaded indoor cardio into 3 ten-minute chunks, or 2 fifteen-minute ones, instead of 1 thirty-minute session. Ten to fifteen minutes is usually about when the mental agony starts to kick in. I think I also need something like Abide's morning routine. Just ten minutes of aerobic and some stretching might be enough. I want it to be something very easy that I can do no matter how tired or unmotivated I am. So could do Morning/Noon/Afternoon cardio in ten-minute sessions, then Lifting 30 minutes at Noon or Afternoon. Or alternatively, Morning Cardio 15 minutes and Afternoon Lifting 30 minutes and Cardio 15 minutes again. One final, unlikely alternative would be to follow each thrice daily ten-minute cardio session with one lift, maybe go from lightest to heaviest as the day progresses, like OP, then BP, and then SQ. Saturday, 20.03.14 -Morning- Aerobic: Pull Rowing 15 mins. ---------------Week 4: Cycle II--------------- Sunday, 20.03.15 -Noonish- Aerobic: Walking 1 mile to and from store, playing catch with my son and his friend out front--got to count everything when you're this out of shape! Monday, 20.03.16 -Evening- Aerobic: Pull Rowing, 30 minutes. Tuesday, 20.03.17 Aerobic: Push -Afternoon- 2 mi bike ride to son's playdate and back. -Evening- Airdyne, 20 minutes. Hmnn, two days in a row I did aerobic right before bed. Somehow, it seems easier at that time. Wednesday, 20.03.18 -Afternoon- Lifting: Pull DL: 3 @ 225/235/235 RW: 2 x 5 @ 135 -Evening- Aerobic: Pull Rowing, 30 mins Thursday, 20.03.19 -Noonish- Aerobic: Push Airdyne, 15 mins -Afternoon- Lifting: Push BP: 5 @ 135/145/155 SQ: 2 x 3 @ 135 OP: 3 x 5 @ 95 Took it easy on the squats to make sure my hammie had recovered from whatever it was last week. Friday, 20.03.20 -Afternoon- Lifting: Pull DL: 3 @ 225/235/245 RW: 3 x 5 @ 135 PD: 3 x 5 @ 150 Aerobic: Pull Rowing, 30 mins Saturday, 20.03.21 -Afternoon- Aerobic: 1.5 mile Walking. 1 mi bike ride. ---------------Week 5: Cycle II--------------- Sunday, 20.03.22 -Afternoon- Aerobic: Pull Rowing, 30 mins Monday, 20.03.23 -Afternoon- Lifting: Push SQ: 3 @ 185/195/205 OP: 5 @ 65/75/85/95 -Evening- Aerobic: Push Biking, playing catch, stubbed my right big toe playing soccer. Tuesday, 20.03.24 Felt a little coronal, and my toe was a bit painful, so took the day off. Wednesday, 20.03.25 -Evening- Aerobic: Pull Rowing, 36 minutes. Still feeling a bit coronal, but an efficient afternoon nap did wonders. Thursday, 20.03.26 Still feeling a bit sick. Friday, 20.03.27 -Afternoon- Lifting: Push SQ: 3 @ 185/205/205 OP: 5 @ 65/85/95/95 Aerobic: Push Airdyne 15 mins. This bug is strange. The last two days I've woken up feeling ok, but then it comes on in the afternoon, and leaves again in the evening. Still only minor symptoms, so I'm not too worried. Mostly low energy. Saturday, 20.03.28 -Evening- Aerobic: Pull Rowing, 30 minutes. ---------------Week 6: Cycle II--------------- Sunday, 20.03.29 -Afternoon- Aerobic Walk with kids in the drizzle Monday, 20.03.30 -Afternoon- Lifting: Push BP: 3 x 5 @ 155 SQ: 3 x 3 @ 185 OP: 3 x 5 @ 95 -Evening- Aerobic 3-4 mile bike ride with kids Still feeling a bit low energy, so took it easy on the Squats. Tuesday, 20.03.31 -Afternoon- Lifting: Pull DL: 3 x 3 @ 245 RW: 3 x 5 @ 145 PD: 3 x 5 @ 160 Aerobic: Pull Rowing, 30 mins Wednesday, 20.04.01 -Afternoon- Aerobic: 1.5 mile Walking. Thursday, 20.04.02 -Afternoon- Lifting: Push SQ: 3 @ 185/205/215/225 OP: 3 x 3 @ 105 Aerobic: Push Airdyne 20 mins. Friday, 20.04.03 -Afternoon- Aerobic 1 mi walk with kids. -Evening- Aerobic: Pull Rowing, 25 mins Saturday, 20.04.04 -Afternoon- Lifting: Pull DL: 2 x 3 @ 245 PD: 2 x 5 @ 160 -Evening- Aerobic 1 mi walk. ---------------Week 7: Cycle II--------------- Sunday, 20.04.05 Monday, 20.04.06 -Afternoon- Aerobic: 1 mile walk to store; soccer out front. Lifting: Push BP: 3/4/5 @ 160 SQ: 3 @ 185 Man, still feeling pretty low energy, mildly sick. Tuesday, 20.04.07 -Afternoon- Lifting: Pull DL: 2 x 3 @ 255 PD: 2 x 5 @ 160 Aerobic 1.5 mi walk. Wednesday, 20.04.08 Thursday, 20.04.09 -Afternoon- Lifting: Push BP: 3 x 5 @ 160 SQ: 2/2/3 @ 225 OP: 5 @ 95/100/100 Energy levels are starting to rebound. Friday, 20.04.10 -Afternoon- Aerobic 1.5 mi walk in a regional park. Lifting: Pull DL: 3 x 3 @ 260 PD: 3 x 5 @ 160 Whew, my calluses are starting to rejuvenate. Saturday, 20.04.11 ---------------Week 8: Cycle II--------------- Sunday, 20.04.12 -Evening- Aerobic: Pull Rowing, 30 mins Monday, 20.04.13 -Afternoon- Lifting: Push SQ: 3 x 3 @ 225 Aerobic 1.5 mi walk to and from store. Tuesday, 20.04.14 -Afternoon- Lifting: Pull DL: 3 x 3 @ 260 PD: 3 x 5 @ 160 Aerobic 20 mins Rowing. Wednesday, 20.04.15 -Evening- Aerobic: Pull Rowing, 30 mins Thursday, 20.04.16 -Afternoon- Lifting: Push BP: 3 x 5 @ 162 OP: 3 x 5 @ 95 SQ: 2/2/3 @ 227 Man, my energy levels are still a bit off, and I still feel like I'm fighting a mild bug. Friday, 20.04.17 -Afternoon- Lifting: Pull DL: 3 x 3 @ 263 PD: 3 x 5 @ 162 My calluses are just about back. I'll start doing my rows again next cycle. Saturday, 20.04.18 -Afternoon- Aerobic 1.5 mi walk, soccer with kids.
Small goals Drop 5 lbs. more - sitting at 196.5 at the beginning of this cycle 3 runs a week Lift 3 times a week Keep up the morning warm-up stretch daily routine - 100 squats, 100 push ups and 5 sun salutations at least 6 times a week. Add goblet squats in for 80 squats. Keep the whole foods plant based thing going @'s in kgs ---------------Week 1: Cycle II--------------- Sunday, 20.02.23 Mroutine Press - 10@40, 6@50, 4@60 Low Pull - 12@65, 10@75, 8@85 DL - 3@90, 3@110, 3@130 Monday, 20.02.24 Mroutine Front squats - 3@20, 3@40, 3@60 Pull downs - 3x10@60 Ab rolls - 3x10 Run 5k So front squats were worse than back squats. Not a big deal but I will be dropping squats from lifting all together. I may swap them for TBDL, even though rip doesn't like them. Tuesday, 20.02.25 Mroutine Traveling Wednesday, 20.02.26 Mroutine Run - 5k Thursday, 20.02.27 Mroutine Run - 5k Friday, 20.02.28 Mroutine Run -10k Was traveling this week. Lifting to recommence Sunday. Saturday, 20.02.29 ---------------Week 2: Cycle II--------------- Sunday, 20.03.01 Mroutine Bench - 10@60, 8@80, 5@90, 1@110 Pull ups - 6,6,5,6 DL - 3@90, 3@90, 3@110, 3@120 Monday, 20.03.02 Mroutine Bike commute - 22k Run - 5k Tuesday, 20.03.03 Mroutine Press - 10@40, 10@40, 10@40 Farmes - 3x80m@70 Low pulls - 3x10@60 Came down with a head cold or flu that knocked me out for a couple of days. Wednesday, 20.03.04 Rest Thursday, 20.03.05 Mroutine Pull ups - 6,5,5 Bent rows - 10@40, 10@50, 10@60 Ab rolls - 3x10 K2E - 9,9,5 Run - 5k Feeling much better Friday, 20.03.06 Mroutine Bike commute - 22k Saturday, 20.03.07 Mroutine DL - 3@90, 3@110, 3@120 Bench - 10@60, 6@80, 2@100 Pull downs - 10@60, 10@60, 8@60 Still feeling weak and tired. Traveling over the next two weeks so I am not sure about what the schedule will look like. ---------------Week 3: Cycle II--------------- Sunday, 20.03.08 Monday, 20.03.09 Tuesday, 20.03.10 Wednesday, 20.03.11 Thursday, 20.03.12 Friday, 20.03.13 Saturday, 20.03.14 ---------------Week 4: Cycle II--------------- Sunday, 20.03.15 Monday, 20.03.16 Tuesday, 20.03.17 Wednesday, 20.03.18 Thursday, 20.03.19 Friday, 20.03.20 Saturday, 20.03.21 ---------------Week 5: Cycle II--------------- Sunday, 20.03.22 Mroutine DL - 3@90, 3@100, 3@120 Bench - 10@60, 5@80, 3@100 Pull ups - 3x5 Monday, 20.03.23 Mroutine Run 5k Bike Commute - 22k Tuesday, 20.03.24 Mroutine Bike Commute - 22k Press - 10@40, 10@45, 6@50 Farmers - 3x80m@70 Low pulls - 14@60, 10@70, 8@80 Wednesday, 20.03.25 Mroutine Run 5k Bike Commute - 22k Thursday, 20.03.26 Mroutine Bike Commute - 22k Getting back into it after a couple weeks of traveling craziness. Glad to be back home and that we have home gyms. Friday, 20.03.27 Saturday, 20.03.28 ---------------Week 6: Cycle II--------------- Sunday, 20.03.29 Mroutine DL 3@60 stopped back felt funny Bench - 10@60, 8@80, 10@80 Multi Grip pull downs - 15@60, 14@60, 16@60 Ab rolls - 8,10,11 Monday, 20.03.30 Mroutine Back went crazy again today. Lost the week to bedrest again. Same situation as when I hurt it a couple of years back. I'm still unsure of what caused it. Tuesday, 20.03.31 Pain Wednesday, 20.04.01 more pain Thursday, 20.04.02 a little less pain Friday, 20.04.03 sigh Saturday, 20.04.04 crap ---------------Week 7: Cycle II--------------- Sunday, 20.04.05 Back is still jacked. But laying around is awful. Need to get it moving Bench - 15@60, 9@80, 8@80 MG Pull downs - 30@40, 21@45, 24@45 Farmers - 3@80m@70 Run - 5k off and on Still trying to reorient this cycle. I contemplating jumping back to lighter weights and minimal lower body lifts for now. Carries are fine is the squatting motion thats off. Monday, 20.04.06 Modified Mroutine Bike commute - 22k Tuesday, 20.04.07 Modified Mroutine Press - 8@40, 8@40, 5@40 Low pulls - 3@15@45 OH carries - 3@20m@40 Bike commute - 22k Wednesday, 20.04.08 Thursday, 20.04.09 Friday, 20.04.10 Saturday, 20.04.11 ---------------Week 8: Cycle II--------------- A week focused on recovery, very limited exercises. The pain came back late last week pretty severely and made me worried its becoming chronic. Took this week off except from some basic walking and stretching. Friday, 20.04.17 Did some easy benching with my feet on the bench and some pull downs. Bike commute - 22k So feeling marginally better the pain is there at all times but is manageable. Stretching hamstrings seems to be the key. Saturday, 20.04.18
Sorry to hear of the recurring back issues. Definitely back off, so to speak, anything that irritates it. You don't want to mess with the spine!
You poor thing. I sympathise. I hope it's starting to heal now? I'm not a medical doctor, but I have lower back problems (slipped disk mostly). What I usually do with mine is to immobilise myself completely for at least one day straight away. I install myself comfortably with a good book, and put anti-inflammatory gel and cold packs on the sore spot. This gets the swelling down. It's really important not to move with the cold though. If you need to, then have a hot pack handy to warm the muscles again before you try.
Yeah its been diagnosed with SI joint dysfunction so thankfully its not technically a spinal thing, but it still is pretty crippling. The worst part is everything hurts it, transitions are the worst but sitting is pretty bad too. Laying flat and standing are ok for short periods. Funny enough running makes it feel the best? Weird how that works. I have been working on stretching the hamstrings and hip flexors and that's a huge help. Anyway probably gonna sit on any lower body lifts for now and just hit the cardio business. Maybe slowly work back into goblet squats and then light squats. I have pretty much given up on deadlifts and bent rows for now. Hows the isolation going?
Thanks noodles, funny enough I have a heat strip I use for fermenting beers. Worked like a charm for the back! I didn't ice but a great idea. Also read about 6 books over the last 2 weeks, kindle unlimited is working out these days.
That sounds similar to my SI issue 5-6 years ago. Happened when I was deadlifting without a proper warmup. Could've been I pulled the piriformis muscle. But yeah stretching is what did the trick. Besides hammies, I also stretched side to side while bent over and grabbing something with my hands, kind of like wagging your butt side to side. I also avoided the lower body stuff until it was fully healed, and then worked back up very slowly. If I recall correctly, I was also able to run with it, but I did take frequent breaks to stretch. Anyway, great to know it's not the spine as such. The kids are bored, and my wife is a nurse, so it's been a little stressful, but not too bad. Thank the gods for the internet and playstation! We're getting a labradoodle puppy on Monday to help get the kids outside more. Our daughter cleaned up the whole house to prove she's worthy of pet-adoption. With the kids home, it's the perfect time to potty train a puppy, and it looks like our daughter is on top of all the instructional videos, so hopefully it won't be too much work on my part.
