I can always do better v.3

You obviously have a good attitude and are being proactive in doing whatever you can to maintain strength. I hurt myself many years ago in jiu jitsu and thought I would never be able to do anything physically demanding again but now it's not a problem. Be patient and I'm sure you'll be back to where you want to be in no time. Good luck with your recovery!
 
WitchCraft said:
You obviously have a good attitude and are being proactive in doing whatever you can to maintain strength. I hurt myself many years ago in jiu jitsu and thought I would never be able to do anything physically demanding again but now it's not a problem. Be patient and I'm sure you'll be back to where you want to be in no time. Good luck with your recovery!
Click to expand...

Thank you for the encouraging words. Always nice to hear someone else's success story.
 
Sunday 1/20/13:

Rest day.


Food:

3 eggs with ham
2 pieces of cheese
1/2 cup oatmeal with 2tbsp peanut butter added, and a little bit of milk
coffee


Roast chicken
Mushroom risotto
Zucchini

Green tea
 
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Monday 1/21/13:

Workout #1:
RR for chins and dips
12
9
7
7
7

Crunches: 5*70

band pull aparts: 1*50



Workout #2:

Hill walk trips: 20 in 22 minutes.

1 arm assisted chinups: 1 on right side, 1/2 on left side
power rack stabilized 1 arm chinups: 2*3 each side
Negative assisted 1 arm chinups: 2*3 each arm.

Transverse activation: 5*10, 10 second holds.




food:

3 eggs with spinach and cheese, a little hot sauce
oatmeal with peanut butter
blackberries and grapes
protein shake



greek yogurt PWO #2



roast chicken
mushroom risotto
steamed zucchini
a little bit of chocolate chips with some whipped cream


green tea.
 
When I was 20yo I was diagnosed with spondylolysis and was told by the ortho I should never lift weights, run, do martial arts, etc. again. Not saying my case was identical to yours, but docs can and often are wrong, and in cases like these nobody can tell you with absolute certainty what you will or will not be able to do.

Good luck, kid.
 
miaou said:
When I was 20yo I was diagnosed with spondylolysis and was told by the ortho I should never lift weights, run, do martial arts, etc. again. Not saying my case was identical to yours, but docs can and often are wrong, and in cases like these nobody can tell you with absolute certainty what you will or will not be able to do.

Good luck, kid.
Click to expand...

Thank you. You have no idea how much that means to me, you really don't. I'm actually getting chocked up reading that lol.

I WILL run again. I don't care what anyone tells me. Everything else will be a risk vs. reward decision.
 
Tuesday 1/22/13:

Workout 1:

RR for chins and dips
12
9
7
7
7

Crunches: 5*70

Pull aparts: 50 reps



Workout 2:

TR activation: 5*10
neck extensions: 5*70
banded pushups: 2 bands for 3*10
uneven pushups 3*3
various ab exercises like L sits, lever work, etc..
Some pistol progressions: 1 legged step ups.


Food:
3 eggs
Salad with chicken
Oats with peanut butter
Protein shake


Piece of cheese


3 steak sandwiches
2 bowls ofCrab soup
Grapes
Peanut butter pie


Green tea.
 
Wednesday 1/23/13:

Workout #1:
RR for chins and dips
12
9
7
7
7

Crunches: 5*70 plus a 1 min hold.

Shoulder Dislocations and around the worlds.



Workout #2:

Hill trips: 20 in 18 minutes. I think.

Asssisted 1 arm comedowns: 2*10
stabilized assisted 1 arm chinups: 2*3

My back was already sore from the lever work yesterday. I won't be doing levers on push days anymore. I'll put them after my 1 arm chinup workouts.


back lever: just one quick rep.

TR activation: 5*10

neck extensions: 5*70





Some stretching. side split progression, half lotus holds on each side, a limited bit of hamstring stretching.




Food:

tuna with mayo and spices, on a whole wrap with cheese
steamed asparagus
protein shake
dried cranberries



greek yogurt after second workout.



shrimp on salad, crab soup, tbsp of peanut butter



peanut butter pie
green tea.
 
I'm really sorry to hear about your injury. It sucks that it happened when you're so young, but the silver lining is that you've probably got the best chance at recovery now, especially with how proactive and dedicated you seem to be. Good luck man, wish you the best.
 
Scoops619 said:
I'm really sorry to hear about your injury. It sucks that it happened when you're so young, but the silver lining is that you've probably got the best chance at recovery now, especially with how proactive and dedicated you seem to be. Good luck man, wish you the best.
Click to expand...


Thank you.
 
Thursday 1/24/13:


Workout #1:

RR for chins and dips:
12
9
7
7
7

Crunches: 5*70

Band Pull Aparts: 1*50




Workout #2:

regular pushups: 10*10 w/ 30 second rests for a warmup
Banded pushups (Green): 3*10 w/ 1 minute rests.
Uneven pushups: 5*3
Fingertip pushups: 5 sets of various reps depending on how many fingers I had down.
Legs in and 1 leg out L Sits: 3-4 holds of 15 seconds.
unassisted 1 leg step ups: 3*10 each side. ( not allowing the other leg to assist. Stepped up to about waist height.)




TR activation: 5*10
neck extensions: 5*70
some split progressions
half lotus holds
limited hamstring stretching
shoulder dislocations.



food:

1 egg with cheese and ham
broccoli
protein shake



energy bar



roast
baked potato
green beans
2 pieces of cheese
dried cranberries




Green tea.
 
Friday 1/25/13:

Weight: 169.8

I feel like SHIT today. Very tired, and just overall funny.

I'm taking the rest of the day to really recover, and probably won't do a second workout tomorrow. This is the second 1 arm chinup workout in which I haven't been able to hit a full assisted rep. I need a little bit of a break.


Workout 1:

RR for chins and dips:
12
9
7
7
7

Crunches: 5*70

Band pull aparts: 1*50



Workout 2:

assisted 1/2 one arm chinups: 1*1 each side
Assisted and stabilized 1 arm chinups: 2*3 each side.
3 back lever holds into a skin the cat
3 tucked front lever holds.
TR activation: 5*10
Neck extensions: 5*70




food:

4-5 oz of All natural chicken with honey mustard dressing and cheese, wrapped in a low carb tortilla
peas
protein shake
a little bit of cottage cheese


energy bar
more peas



more to come.
 
Saturday 1/26/13:

Weight: 169lbs

Workout 1:
RR for chins and dips:
12
9
7
7
7

Crunches: 5*70

Band pull aparts: 50 reps



Workout 2:

Reg pushups: 10*10
Green Band pushups: 3*10
Uneven pushups: 5*3
finger tip pushups: 5 sets, working down to 3 fingers per hand.
L sits: 3 holds
Single leg step ups: 3*5 each side
Tr activation: 5*10
neck extensions: 5*70


Food:
Quiche, bacon, coffee, protein shake


Handful of nuts


Energy bar

Chicken, beef, rutabaga, bread, salad, protein cookies

Green tea
 
Sunday 1/27/13:

Rest day

Food:

Eggs with spinach
Roast
Pb and j sandwich
Milk


Sardines with crackers and cheese
Protein cookies
Peanut butter

Ham
Red potatoes and green beans with olive oil and vinegar

Green tea
 
Monday 1/28/13:

Workout 1:
RR for chins and dips:
13
9
8
7
7

Crunches: 5*80
pull aparts: 50 reps


Workout 2:
20 hill walks
Assisted 1 arm chinups: 2*1 right side. 1*1 3/4 rep left side.
Negatives: 10 comedowns
Iso holds, 3 each side
10 1 arm focused chin ups

Front and back levers* 3 each type

Neck extensions: 5*80

Forgot my tr activation today.


Food:

Chicken
Spinach
Wraps
Cheese
Oatmeal and pb
Protein shake

Ham
Potatoes and green beans
Greek yogurt
Protein cookies
Pb and cottage cheese

Forgot green tea
 
Tuesday 1/29/13:
Weight: 171.6. I've been eating a lot of ham, so I think I have been gaining water weight.

Workout 1:
RR for chins and dips:
13
9
8
7
7

Crunches: 5*80, 1*20 with 15 lbs added



Workout 2:

Regular pushups: 10*10
Banded pushups with green band: 3*10
uneven pushups: 5*3
fingertip pushups: I don't remember
balance beam walking: quite a few walks
Elbow levers, L sits, Crow holds, and Side Crow Holds while I enjoyed the beautiful weather.


neck extensions: 5*80
TR activation: 5*10



The levers seem to make my back feel better, and the L sits don't bother it unless I am doing a variation that is to hard for me.


There's a lot of things I need to try for conditioning while I can't run. I also need to ask my therapist if I can run the hill I am walking right now. It is SO steep that there is hardly any impact, I'm going to sen him a picture. I also need to ask him about breast stroke swimming. Freestyle wouldn't work. So many questions.


Food:
Started eating at 11:30, 17 hour fast.

2 cans of tuna, salad, oats with peanut butter, protein shake

4 protein cookies

3 sloppy joes, low carb mac and cheese, peas, green tea

Stopped eating at 6:30.
 
Wednesday 1/30/13:

Happy Birthday to ME!

Weight: 172.6. Damnit. My body is not being very cooperative right now.


Workouts 1+2 together:

RR for chins:
12
9
7
7
7

RR for dips:
13
9
8
7
7

Crunches: 5*80 and a 1:30 minute hold

Assisted and stabilized 1 arm chinups: 2*3 each side
Negatives: A couple.
Back levers: 3 1 leg out holds.


Food:

2 cans of tuna with mayo and spices
lettuce
protein shake


some of the healthier snacks as we walked through costco


2 pieces of lasagna, salad, 1 piece of garlic bread, small cupcake and a small bit of ice cream.

Green tea

stopped eating a little before 6:30



I went and saw a neurosurgeon today for my back. He gave me some really good news. It's documented in the video, because I couldn't fit it all in a post.

 
1/31/13:
Weight: 170. Win!

Workout 1:

RR for chins and dips:
13
9
8
7
7

Crunches: 5*80 + a 1:30 minute hold


Workout 2:

Regular Push ups: 10*10
Green band push ups: 3*10
Bench level 1 arm push ups: 3,2,3 each side
Elbow Levers: 5 short holds, mainly working on form. Getting completely straight from head to toe.
L sits: Multiple holds, most of which were 1 leg out. I did a couple SHORT holds with both legs out.
Fingertip push ups: Worked down to 3 fingers per hand.
Doorway assisted Pistol Squats: 3 reps each side with leg forward, 10 reps each side with the leg back, unassisted step ups 10 reps each side.



Food:

Protein shake
Meat and lasagna
sweet potato chips
3 protein cookies

More to come...

I'm working on a new program that will cut out some of the chaff. Especially now that I have more options.
 
Last edited:
2/1/13 Friday:


W1:

RR for chins:
12
9
7
7
7

RR for dips:
13
9
8
7
7

Crunches: 5*80



W2:

One armed chin up work
back and elbow lever work



Food:
I don't remember
 
Saturday 2/2/13:

Weight: 169 lbs



Workout 1:

RR for chins and dips:
13
9
8
7
7

Weighted Crunches: 5*20 w/ weights from 10-25lbs behind the head.



Back is messed up today. No second workout.



Food:
tuna, sweet potato chips, protein shake, salad

bbq sandwich, potato salad, coleslaw, ice cream.


20 hour fast after this, until my next meal.
 
Last edited:
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