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Thread: Grace's Rehab Asylum
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01-24-2013, 05:08 AM #61
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01-24-2013, 05:28 AM #62
Date: Wednesday, January 23,2013
Sleep: 8
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 3 Day 2
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 112-129
intervals @ L-5 L-8
Afternoon:
Run - easy pace
1.00 hour
Heart rates 110-136
Back rehab exercise: Using bands and attachments. 4x8 on each
1.Core stabilizing exercise (no idea what to call these reverse supermans? exactly the same as a superman except your on your back)
2.Pullovers with bands Laying flat on a mat
3.hip extensions assisted
4.Neutral back (kneeling position) - holding through transfer of weight aka leg lifts
5.Planks assisted
6..Bracing squats
7.Hamstring stretches
Stretching..
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01-24-2013, 08:18 AM #63
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01-24-2013, 01:00 PM #64
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01-25-2013, 12:30 PM #65
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01-27-2013, 08:50 AM #66
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01-27-2013, 09:15 AM #67
- Join Date: Jun 2008
- Location: Wisconsin, United States
- Age: 38
- Posts: 1,074
- Rep Power: 1070
someday you'll heal and be able to do some cardio with us grace!!
http://youtu.be/GkskBbGXfVEHere I am. One of gods own prototypes,
a high powered mutant of somekind
never even considered
for mass production
too weird to live
too rare to die.
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01-27-2013, 05:12 PM #68
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01-28-2013, 06:27 AM #69
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01-28-2013, 06:35 AM #70
]
Date: Thursday, January 24,2013
Sleep: 8
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 3 Day 3
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 126-156
intervals
Afternoon back rehab: Using bands and attachments. 4x8 on each (session one for this week)
1.Leg cycles (both) lying flat on a mat with a resistance bands attached to my feet. Focus was on bracing my core.
2.Bridges slow and with assistance.
3.Braced alternates leg lift lying on a mat with bands attached to my feet.
4.Braced double leg lift lying on a mat with bands attached to my feet.
5.Planks assisted from elbows.
6.Bracing for standing, assisted get ups.
7.Standing practice bracing for squats, includes a high squat with light bands.
Date: Friday, January 25,2013
Sleep: 10
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 3 Day 4
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 110-140
intervals
Back rehab exercise: Using bands and attachments. 4x8 on each
1.Core stabilizing exercise (no idea what to call these reverse supermans? exactly the same as a superman except your on your back)
2.Pullovers with bands Laying flat on a mat
3.hip extensions assisted
4.Neutral back (kneeling position) - holding through transfer of weight aka leg lifts
5.Planks assisted
6..Bracing squats
7.Hamstring stretches
Date: Saturday, January 26,2013
Sleep: 12
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 3 Day 5
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Morning:
Recumbent bike
35 mins
Heart rates 130-142
Slow so very slow...
Date: Sunday, January 27,2013
Rest day..
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01-28-2013, 08:48 AM #71
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01-28-2013, 08:54 AM #72
It's a plank with support. It's assisted so I'm not really using my body weight. It's an alignment exercise for holding the back straight. It's uncomfortable. LOL
I'm using bands and attachments to help control muscle movements and workout... probably stuck doing that another week then I can move on to trying to lift agin and get in more upper body work. Which I'm surprised has actually been harder to then the lower body work. It's just when I try upper body work the pain seams to radiate upward. or some **** like.. I can feel spine compress.. then lots of pain appears.
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01-28-2013, 10:30 AM #73
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
man still feels like you're making tremendous progress considering you were just hit by a truck haha. that's a lot more exercise than i would probably be able to do after something like that.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-28-2013, 10:44 AM #74
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01-31-2013, 06:23 PM #75
Date: Monday, January 28,2012
Sleep: 8
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 3 Day 6
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 145-165
intervals
Rune
2 miles soft track
Afternoon back rehab: Using bands and attachments. 4x8 on each (session one for this week)
1.Leg cycles (both) lying flat on a mat with a resistance bands attached to my feet. Focus was on bracing my core.
2.Bridges slow and with assistance.
3.Braced alternates leg lift lying on a mat with bands attached to my feet.
4.Braced double leg lift lying on a mat with bands attached to my feet.
5.Planks assisted from elbows.
6.Bracing for standing, assisted get ups.
7.Standing practice bracing for squats, includes a high squat with light bands.
Date: Tuesday, January 29,2012
Sleep: 7
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 3 Day 7
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 165-175
intervals
Run:
2 miles soft track
Back rehab exercise: Using bands and attachments. 4x8 on each
1.Core stabilizing exercise (no idea what to call these reverse supermans? exactly the same as a superman except your on your back)
2.Pullovers with bands Laying flat on a mat
3.hip extensions assisted
4.Neutral back (kneeling position) - holding through transfer of weight aka leg lifts
5.Planks assisted
6..Bracing squats
7.Hamstring stretches
I restaurant called Protein Bar!!
Date: Wednesday, January 30,2012
Sleep: 8
Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera
Rehab Week 4 Day 1
Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.
Morning:
Recumbent bike
75 mins
Heart rates 140- 175
Run:
2 miles soft track
Afternoon back rehab: Using bands and attachments. 4x8 on each (session one for this week)
1.Leg cycles (both) lying flat on a mat with a resistance bands attached to my feet. Focus was on bracing my core.
2.Bridges slow and with assistance.
3.Braced alternates leg lift lying on a mat with bands attached to my feet.
4.Braced double leg lift lying on a mat with bands attached to my feet.
5.Planks assisted from elbows.
6.Bracing for standing, assisted get ups.
7.Standing practice bracing for squats, includes a high squat with light bands.
Date: Thursday, January 31,2012
Rest day..
(pics from the road trip I'm not on!!!)
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01-31-2013, 06:34 PM #76
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01-31-2013, 06:38 PM #77
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02-01-2013, 05:45 AM #78
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02-01-2013, 06:11 AM #79
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02-01-2013, 08:22 AM #80
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02-01-2013, 08:23 AM #81
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02-01-2013, 08:26 AM #82
Little good news... I had my back rechecked yesterday just to see how it's healing and everything looks really good! Healing fast and today I get to try a few test.. like squats body weight only. If everything goes good and I skip up a few days and move on the next phase.. which is
Phase 3:
Hip alignment, glute, pelvic floor, erectors, hips and hamstrings activation.
Reestablish some flexibility.
Bracing for running, protecting the lower back. [b]I've already moved this up in phase 2 but I'll probably be here for a while, because while I can do it.. it's slow and I still find it difficult. I've only done a few runs so far though so IDK I'll see it how it goes.
Just to be clear about what bracing for running is. It's basically running with a back brace. I have to stand very straight when I run. Tilting of the hips or slacking in the lower back can cause very sudden and unpleasant pain ATM. It's really not easy to do because my hamstring are still very tight my upper back has alot of tightness. It takes a lot of effort to maintain that posture while running.Last edited by grace_ou; 02-01-2013 at 08:34 AM.
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02-01-2013, 08:57 AM #83
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02-01-2013, 09:36 AM #84
Training is going ok. Frustrated as hell but I know I have to give it time so I can get my strength back and what not. I feel like a newbie sometimes but then I just say "phuck it" as no one in the gym knows what I have been through anyway. Still messing mainly with machines but have stepped into some light DB work already but having to be cautious with it.
I am actually finishing up a sponsered log at the moment. I haven't started a personal journal as of yet. I know I should though, especially after getting on the scale this morning.... thought I was doing good but have MUCH more work to do.
Glad to hear the healing is coming along as well as it is. Though I can't imagine trying to run with a brace. But then again, I can't run worth chit anywayI'm back.......kinda.....sort of....
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02-01-2013, 10:24 AM #85
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02-01-2013, 12:15 PM #86
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02-01-2013, 12:17 PM #87
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02-01-2013, 01:03 PM #88
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02-01-2013, 01:18 PM #89
Yeah it def sucks! Ya know I have humiliating moments in training all the time.. but when you know your at the top or your pushing good number it's easy to take that humiliation or even loss cause I know what I can do. But being injured is a whole different type of pain and embarrassment! It's hard. It's really difficult to train with people running circles around me or riding on the idiot bike. But that's just the way it is. I think that **** plenty at home but when I go into train I just leave it all behind. Push it all a side get my work done, cause there really is nothing I want suffer through to get where I was.
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02-01-2013, 08:43 PM #90
- Join Date: Mar 2006
- Location: Arvada, Colorado, United States
- Age: 60
- Posts: 19,095
- Rep Power: 12767
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