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Originally Posted by qhams

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.

Monday Workout

Eagle Row - 90/8 110/8 130/8 150/8 170/8,7,7 130/17+8

T-Bar Row - 45/8 70/8 95/8,8,8 55/18+7

Incline DB Prone Cobra (3sec pause at top) - 3 lb/12,12,12

DB Curls - 8s/6 10s/6 12s/6 15s/6 20s/6 25s/6 30s/6 35s/6 20s/15

V-Ups - 3X10

Rock Climbers 9 sets of 5 reps each leg going to opposite knee

Side plank with clam - 3X20
Inner Adduction - 3X20
Supine Leg Raises 3X12
Abduction Mach - 70/15,15
Adduction Mach - 70/15,15
1-leg 90/90 - 2 sets of 23s holds

try the ala with your final meal of the day man. that should help out with the crash

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Originally Posted by guns01

try the ala with your final meal of the day man. that should help out with the crash

That is when I was taking it. We eat dinner late because of my work schedule. So I eat around 7 or 8 everynight. That is when I was taking it.

I didn't take it again last night and slept good again.

No more ALA for me. I use to take it during the day but that made me crash as well.

TweetTuesday Workout

Rope Pushdowns - 70/12 90/12 110/8,8,8 80/15

Flat DB Press - 40s/6 50s/6 60s/6 70s/6 75s/6 80s/6 55s/15

30 Deg Inc DB Press - 45s/8 55s/8 65s/6 70s/4 45s/15
with
DB Side Lat. Raises - 10s/10 15s/10 20s/8,8,8

Handstand holds against wall - 30 seconds

Plus alot of rolling, stretching, and some glute activation exercises.

TweetWednesday - did rehab work mainly and hip/lower back still hurt

Abduction Mach - 80/15,15,15
Adduction Mach - 80/15,15,15

Glute Bridges - 3X20

Wall Holds 3 X 60 seconds

Woodchops with 5 second isohold 3X5

Side Planks 3X60s

90/90 lift 1-leg 3X30sec

1-leg leg ext. 50/15 55/15 60/15

1-leg leg curls 30/15 35/12 40/10

V-Ups 3X10

TweetThursday

Researched more on the QL (quadratus lumborum) and found this article https://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

TweetFriday - golf only

Saturday - worked in yard

Sunday - rested

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.

Eagle Row - 90/8 110/6 130/6 150/5 175/5X5 135/15+7 (rest pause)

Standing T-Bar - 45/8 70/6 90/5 105/5X5 70/15+10 (rest pause)

Dumbbell Curls - 8s/5 10s/5 12s/5 15s/5 20s/5 25s/5X5 15s/15+8+7 (rest pause)

Incline DB Prone Cobra (3sec pause at top) 3lbs 3X15

V-Ups - 8 sets of 6
with
Rock Climbers 8 sets of 6

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

Did lots of rolls and stretches for QL and hip area.

TweetTuesday - felt decent today. Traps were tight but made it through workout.

Rope Pushdowns - 60/12 80/10 100/6 120/5X5 80/16+8 (rest pause)

Flat DB Press - 40s/5 50s/5 60s/5 70s/5,5 75s/5,5,7 55s/15

30 Deg Inc. DB Press - 55s/8 65s/6 75s/4 80s/3 Push-Ups to burn out - 20 reps

DB Side Lateral Raises - 10s/12 12s/12 15s/10 20s/10 - ran out of time

Rope Crunch - 100/3X15

TweetWow 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

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Originally Posted by Blueedge

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.

TweetGREAT JOB MAN!! YOUR HARD WORK IS SHOWING!!

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Originally Posted by O2BESOHUGE

GREAT JOB MAN!! YOUR HARD WORK IS SHOWING!!

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.

TweetWednesday - 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

Side Planks on right side 2 sets of 45 seconds.

Ran out of time.

TweetAdjustment - 7 risers each side instead of 6.