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Chronic insomnia over the weekend. Pretty sure it is some supplements I started taking that had alpha lipoic acid in them. Dropped my blood sugar drastically and then my adrenals went into overdrive keeping me up.
Researched more on the QL (quadratus lumborum) and found this article http://www.physioprescription.com/20...low-back-pain/ this is exactly my issue and it is often confused for high hip which is what I was diagnosed with. So before my workout today I rolled the crap out of it and stretch it good. I was feeling great before the workout but better now. So I am going to focus on stretching, rolling, and stemming this area and see what I can accomplish.
Standing Close Parallel Grip Cable Row on Functional Trainer - 140/12 180/12 230/12 270/12 300/12,12,12 230/25
Machine Side Lateral Raises - 30/12 40/12 50/12 60/12,12,12 40/25
1-arm lat pulldowns - 200/8,8,8 155/15
Reverse EZ Bar Curls - 30/8 50/8 70/6,6,6,6,6
Dumbbell Overhead Presses - 35s/5 45s/5 55s/5 - ran out of time
Will try to do some face pulls and band scap work tonight to finish the workout. Added shoulders to todays workout because I am hopefully playing golf tomorrow and didnt want to aggravate my neck right before playing.
I also did my rehab movements on one side.
Right Hip Abductor 3X20
Left Hip Adductor 3X20
Right Leg Supine Leg Lift 3X15
Plank on Right Side 3X30s
Monday - hip/back isn't as bad as normal after golf and working in the yard Saturday, so maybe the rehab is working??? It still has a looooong way to go.
Had lots of time today and got a good workout in. Did 5X5 on most movements and then a rest pause high rep set.
Wow we are a beat up crew in this challenge. At least 3 or 4 of us are nursing injuries. It sucks but the end result will be worth it. Props for going the extra mile to get healthy
Wow we are a beat up crew in this challenge. At least 3 or 4 of us are nursing injuries. It sucks but the end result will be worth it. Props for going the extra mile to get healthy
I think as we age we just have to learn to train around injuries and address them via rolling, stretching, mobility work, correct muscle imbalances, etc. I blame alot of my stuff from sitting at a desk all day.
I hope it is. Main goal at this point is to get back to a relative pain free existence. Once there then I can rev my engine a little. Thanks for the support.
Wednesday - chiro adjustment this morning. Thoracic spine would not adjust. I have got to roll and stretch before going in there.
Hips adjusted but honestly I don't feel any better from it.
Rehab leg day.
Right Leg Abduction Raise - 1.5 lbs 2X20
Left Leg Adduction Raise - 1.5 lbs 2X20
Right Leg Supine Leg Raise - 1.5 lbs 2X20
1-leg leg extensions - 55/15 60/15 65/15
with
1-leg seated leg curls - 50/8,8,8
Hip Abduction Machine - 90/15,15,15
with
Hip Adduction Machine - 90/12,12,12
with
1-leg leg press - 100/12,12,12
with
1-leg 90/90 lift - 3 sets of 40sec holds
1-leg romanian deadlift - 3 sets of 5 reps. No weight I can barely do these without falling over demonstrating there is an imbalance/issue there.
Reverse Lunges - 20 reps
6 Block each side + riser step ups - 20 reps
1-leg pistol squat going down until butt touches riser (6 risers + step) - 10 reps
I think as we age we just have to learn to train around injuries and address them via rolling, stretching, mobility work, correct muscle imbalances, etc. I blame alot of my stuff from sitting at a desk all day.
b
Exactly! Manual labor for 20 years has taken its role on my tendons and joints. But pursuing fitness over the years has enabled me in most cases to self rehab effectively. Thankfully I have a great PA and he's open to treatment alternatives that don't start with opiates and end with more opiates. vOLTAREN GEL has been a god send, the stuff is unicorn juice for all soft tissue injuries from sprained ankle to tendinitis like tennis elbow. A previous Doctor wanted to go straight to cortisone shots for my elbow so I found a new doc. Lol.
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