I can always do better v.3

Discussion in 'Training Logs' started by Modern Warrior1, Jan 12, 2013.

  1. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    TL:DR:
    1. Hurt back pretty bad.
    2. told may never run hard again.
    3. getting other opinions in future.
    4. can do chinups, walking, dips, crunches, and some band work.
    5. trying to stay sane.


    So, some of you may remember my old log on here, or the log I used to keep on Arlec's website. I used to update it quite regularly up until the beginning of school this year. I just got so busy, and was so tired at the end of the day, that I didn't want to have to write down my training anymore. So, I didn't, hehe.:redface:

    But, as God would have it, I got injured at the beginning of December of 2012. During a hard BJJ session, I went to roll a heavier guy over me, and felt a "twisting motion of my spine." I kept going, and by the end of the session, my back was on fire. I competed that weekend, then took a week off. I then continued about my usual schedule. Well, the pain came back, along with nice amounts of stiffness. Being the young, invincible man that I am, I just ignored it. Until I came home one day and my left hip was much higher than the other hip. I took the next week and a half off, and my hip came down somewhat, but not all the way. So, we went and got it checked out by a orthopedist.

    The orthopedist diagnosed it as a spondylolisthesis of the L5 vetebrae over the S1 joint. Basically, my spine broke at the pars joint, and then slipped out of line with the sacrum. He told me to take 2 weeks off and then not max out on any lifts, and try and always prevent hyperextension of my back.

    Some of the things he said just didn't make sense, so we got a second opinion from a friend of the family that is a well known physical therapist.

    This is where things got bad. He told me that I had also torn some angel hair ligaments between vetebrae, and his diagnoses was quite gloomy. He said I may never run hard again, would never lift again, and would never do BJJ again.


    I was obviously shattered. After I got things together the next day, I decided to get another opinion, this time from a pediatric neurosurgeon. that appointment is scheduled for the 30th of January. My birthday.


    As of right now, I am allowed to do Chinups, Dips, crunches( not situps), these actually help the healing process. I am also doing a stretch/ position that is supposed to help push the joint back into place. I can also walk, and do band work.

    This log will be my journey through the next year or so, while I figure all of this out, and do my best to get back to the quality of life I had before hand.


    I hope it can help others as well.
     
    Last edited by a moderator: Jul 10, 2013
  2. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    The Program(currently):

    M,T,W,TH,F,Sat:
    Recon Ron for Chinups and Dips.
    5 sets of crunches, starting the reps at 50/set. Upping the reps by 10 per set each week.
    Hill walking: at least 15 minutes each day.

    Some band pull aparts to help keep my posture strong.

    Sun:
    Just hill walking.
     
  3. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Saturday, January 12th, 2012:

    Recon Ron(RR) chins:
    11
    8
    7
    6
    6

    RR for dips:
    11
    8
    7
    6
    6

    Crunches:
    5*50


    Some Band Pull aparts



    Workout #2:

    Stair Walking: 15 minutes.
    Close Grip Pullups: 1*10 1*5 1*5
    A couple dips.
    Toweled pullup bar hang: 1* 1min




    My metabolism is actually going up, and I feel physically better, now that my training has slowed down a little. I think I was fully over trained these last two months. Feeling good right now though.
     
  4. CRZA

    CRZA Purple Belt

    Joined:
    Oct 6, 2009
    Messages:
    1,649
    Likes Received:
    46
    Good luck in recovery man. Sucks to get injured, i remember how dedicated you were / are. Keep it up man
     
  5. LZD

    LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,334
    Likes Received:
    301
    Oh man I remember your training log. I'll be rooting for you.
     
  6. scoopj

    scoopj ackson

    Joined:
    Jan 30, 2006
    Messages:
    6,038
    Likes Received:
    1,394
    Location:
    Charlotte, NC
    Welcome back MW. Here's to a full recovery. Hey, if there's a silver lining in everything you've been through, maybe this gives some of the rest of us a chance to catch you in the conditioning challenges.
     
  7. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Lol, asshole :) ;)
     
  8. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Sunday 1/13/13:

    Rest day.
     
  9. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Monday, 1/14/13:


    Workout #1
    Recon Ron for chins and dips:
    12
    8
    7
    7
    6

    Crunches:
    5*60. the sets were kind of spread throughout the workout. My abs are already getting much stronger.

    Not to bad at all. I've started bringing my legs slightly in front of me on my dips especially, to make sure that I don't hyper extend my back. The last rep of each set is JUST hard enough to make my legs want to move.






    Workout #2:

    Long and Steep as Shit Hill Walks: 20 back and forth trips.

    On these I try and take short, light steps on the down trip, and take long steps on my toes when I'm coming up. They work pretty well. Oddly enough, their a little hard on the knees. I think it's the lack of speed.


    Harder chin up work:

    Band Assisted Variations( green and blue band together):
    Negatives: about 10
    Jump assisted 1 arm chinups, negative on the way down: 10 reps.
    Balance assisted 1 arm chinups: 3 each side. Using my off hand to hold onto a vertical pole on the power rack as I perform the 1 arm chinup.


    These went really well. The two bands are just old person exercise bands, so they don't give to much assist. Looking good.




    Food:

    Breakfast:
    1/2 cup oatmeal with brown sugar and milk
    4 eggs with cheese and spinach
    protein shake.


    Hamburger with cheese and shrooms, no bread
    Coleslaw
    Corn
    Fruit smoothie
     
    Last edited: Jan 15, 2013
  10. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    tuesday 1/15/13:

    Workout 1:
    RR for chins and dips:
    12
    8
    7
    7
    6

    Crunches: 5*50



    Workout 2: some regular dips, and Russian dip experimentation

    Band weighted pushups: 10,5,10 with blue and green band.



    Food:

    Protein shake
    4 eggs with spinach
    Ground beef and cheese


    Homemade bread
    Chicken
    Mashed rutabaga
    Green beans.
     
  11. belph

    belph Pissing into the wind.

    Joined:
    Oct 16, 2010
    Messages:
    10,738
    Likes Received:
    990
    Location:
    Your freezer
    The lesson here is never be active again.




    G'luck, Mw.
     
  12. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Exactly right. My bubble wrap is on the way.
     
  13. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Wednesday 1/16/13:

    Workout #1:
    RR for chins and dips:
    12
    8
    7
    7
    6

    Crunches: 3*60

    Some shoulder dislocations


    Workout #2:
    Power rack stabilized 1 arm chinups: 2*3

    1 arm Negatives: 2*3

    Crunches: 2*60

    Some hollow body parallel bar front levers, not the whole lever, just as far back as I can go.


    Food:

    Roast beef sandwich on homemade bread
    Greek yogurt
    Protein shake
    Pb&chocolate

    Salmon cakes
    Veggies
    Homemade bread
    A little homemade Mac&cheese
     
    Last edited: Jan 18, 2013
  14. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Rough break man. While it's shitty it happened to you while you're young, it also means you have the best chance at recovering.

    Best of luck in your recovery, I'll be rooting for you.
     
  15. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    The experience has had its positives and negatives. Just taking it a day at a time, and leaving the future to God's Will.
     
  16. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Thursday 1/17/13:

    Workout #1:

    RR for chins and dips:
    12
    8
    7
    7
    6

    Crunches 5*60


    Workout 2:

    Banded pushups and regular pushups



    Food:
    2 salmo cakes
    Piece of chicken
    2 pieces of Swiss cheese
    Small bit of homemade Mac & cheese
    Veggies
    Protein shake
    Tiny bit of whipped cream


    2 pieces of chicken parmesan
    Spaghetti squash
    Salad

    Greek yogurt with a little whipped cream.
     
    Last edited: Jan 17, 2013
  17. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    I had a horrible headache yesterday. I took a 2 hour nap in the middle of the day, then went to bed early and slept in late. I'm still a little tired.


    Today's stuff.

    Friday 1/18/13:

    Workout #1

    RR for chins and dips:
    12
    8
    7
    7
    6


    Crunches: 5*60 w/ a 1 minute iso hold added to the last set.



    Workout #2

    Hill Walks: 20 round trips at a fast pace. ( meant to time these, then forgot to look at the end timer. less than 30 mins for sure)


    [size=+2] First assisted 1 arm Chin Up[/size]

    1 rep on the right side. Slow as hell, but legit. assisted, of course.


    assisted 1 arm chinup attempts: 2 left side, 1 more right side. nothing successful. I was burned after the first one.


    Power Rack stabilized 1 arm chinups: 2*3 each side

    Assisted negatives: 5 each side.

    Hollow body parallel bar front lever swings.



    food:

    homemade bread(lots)
    4 eggs with spinach(lots) and cheese
    protein shake
    grapes and blackberries


    cottage cheese cup

    Cheese and dried apricots

    Fish, noodles, broccoli and Alfredo sauce.
     
    Last edited: Jan 19, 2013
  18. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Saturday 1/19/13:

    Workout 1:

    RR for chins and dips:
    12
    8
    7
    7
    6

    Crunches 5*60


    Workout 2: went to the park. Did some pole climbing, russian dips, parallel bar walks, various chin variations, mini rock wall climbing, and monkey bars.


    Food:
    4 eggs with spinach and cheese
    Noodles with Alfredo
    Black berries
    Protein shake


    Pizza, wings, and breadsticks. Finished off with a cookie.
     
  19. Im so Moldy

    Im so Moldy Blue Belt

    Joined:
    Jun 24, 2012
    Messages:
    922
    Likes Received:
    1
    Location:
    Asheville, NC
    Do pushups hurt your back?
     
  20. Modern Warrior1

    Modern Warrior1 Purple Belt

    Joined:
    Apr 17, 2011
    Messages:
    2,026
    Likes Received:
    6
    Location:
    Northern Virginia
    Not so long as they are done with good form.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.