My workouts are Retoaded

[Retoaded]

This for sure. Keep it light but do some super high reps. 20 rep squats, etc...

considering trying some light weight, 20-rep stuff today. maybe 1 set each of ohp, bench, dead, squat, row...its gonna deal me the truth real quick most likely...could definitely help, or it may make it very obvious something is wrong.

[Retoaded]

On a positive note, we went up to Charlotte on Saturday evening and hit The Palm steakhouse, had a 24oz bone-in prime ribeye that was super, washed down with several guinnesses..Sunday morning the hotel had an excellent breakfast buffet where I got quadruple carbage, and had a beer or two and some nachos at the Panthers game...

yeah I weighed in about 196 (+9) this morning lol!

[ulsak]

On a positive note, we went up to Charlotte on Saturday evening and hit The Palm steakhouse, had a 24oz bone-in prime ribeye that was super, washed down with several guinnesses..Sunday morning the hotel had an excellent breakfast buffet where I got quadruple carbage, and had a beer or two and some nachos at the Panthers game...

yeah I weighed in about 196 (+9) this morning lol!

all of it water for sure..lol

[Retoaded]

all of it water for sure..lol

oh yeah - even with all of that, I was only about 1,000 cals over maintenance for both days...I'll knock that back out in 2 days...it was a fun couple meals though.

[Retoaded]

I am starting to think, the longer this drags out, that I may hit up a 5x5 program when I come back to work back up...I will probably start low, do a straight linear 3 or 5x5, transition to madcows, push that as far as I can, then get back on 5/3/1. Hoping it will coincide when I switch to bulking and see if I can run the 5x5 out past my current maxes.

as in SS-->madcows-->531

I may find that the SS only lasts a month or so and I'm back already, we'll have to see. I'd probably start the squatting at 185, add 10 pounds/workout to 225, then 5 pounds above that...that would put me at 285 in 6 weeks or so...

I think I may be able to start upper body stuff soon, as shoulders and upper neck are starting to get better. low back and hip is what is lingering though.

[Retoaded]

kt4 already mentioned it further upthread, but to re-emphasize ... moar foam (rolling)! Did the scans come back as anything other than "soft tissue dmg"?

no imaging yet - certainly soft tissue damage in a lot of places, but doc wanted to do 2-3 weeks of an anti-inflamatory (mobic) and muscle relaxers, and then see if that knocked everything out or at least eliminated most of it and we found a real problem area...which to me seems like everything may be fine in a few weeks except the hip joint. I spoke to another MD in my family who said thats typical and appropriate treatment.

I go back Monday and will let him know whats going on, and at that point may set up appointment for MRI and/or xrays and we'll know for sure.

[Jasonk282]

no imaging yet - certainly soft tissue damage in a lot of places, but doc wanted to do 2-3 weeks of an anti-inflamatory (mobic) and muscle relaxers, and then see if that knocked everything out or at least eliminated most of it and we found a real problem area...which to me seems like everything may be fine in a few weeks except the hip joint. I spoke to another MD in my family who said thats typical and appropriate treatment.

I go back Monday and will let him know whats going on, and at that point may set up appointment for MRI and/or xrays and we'll know for sure.

Ugh I fcuking hate MRIs.

[Retoaded]

Ugh I fcuking hate MRIs.

saw your weight! you on dat bulk now!?

[Jasonk282]

saw your weight! you on dat bulk now!?

Actually not really. I'm not eating anymore than I did before. actually I'm probably eating less. I now just track my calories on my lifting days. On off days I don't track them and I eat really only 3 meals.

[Celtic8Laoch]

I am starting to think, the longer this drags out, that I may hit up a 5x5 program when I come back to work back up...I will probably start low, do a straight linear 3 or 5x5, transition to madcows, push that as far as I can, then get back on 5/3/1. Hoping it will coincide when I switch to bulking and see if I can run the 5x5 out past my current maxes.

as in SS-->madcows-->531

I may find that the SS only lasts a month or so and I'm back already, we'll have to see. I'd probably start the squatting at 185, add 10 pounds/workout to 225, then 5 pounds above that...that would put me at 285 in 6 weeks or so...

I think I may be able to start upper body stuff soon, as shoulders and upper neck are starting to get better. low back and hip is what is lingering though.

Sounds logical man. So are you doing anything these days lifting wise? If not how long is it since you have, you must be going crazy. Not saying you should be, but if I wasnt lifting id feel guilty lol. Weights on the brain I have.

[Retoaded]

Sounds logical man. So are you doing anything these days lifting wise? If not how long is it since you have, you must be going crazy. Not saying you should be, but if I wasnt lifting id feel guilty lol. Weights on the brain I have.

yeah I did some seated overhead presses real light the other day and lateral raises...(I think on M or T). I may try some more upper body stuff today also. deads and squats are not happening right now. i did some bodyweight squats last night and I could do full ROM but my hip felt on fire!

[Retoaded]

seeing ortho today, so hopefully can get a little insight...I am going to the practice that manages the USC football team, so I am happy they'll be very able to discuss weight training.

[Jasonk282]

seeing ortho today, so hopefully can get a little insight...I am going to the practice that manages the USC football team, so I am happy they'll be very able to discuss weight training.

That's a good thing. They might be incline to give you workouts to strength the area instead of saying don;t lift heavy weights ever.

[Retoaded]

That's a good thing. They might be incline to give you workouts to strength the area instead of saying don;t lift heavy weights ever.

my thoughts also. congrats on your lift numbers...I haven't been visiting anyones journals since I haven't been on the website much last few weeks...looks like you are getting close to 1,000!

[ktj4l]

In for ortho results.

[ulsak]

In for ortho results.

dito

[Retoaded]

so no fractures, but tendon and hip flexor strains that are "pretty good ones"...meaning I tore them pretty good, not that they are a good thing lol.

still taking anti-inflamatories, also have to do physical therapy for 4-6 weeks, 2-3 days/week. no squatting or deadlifts, can work out upper body but need to stay seated.

oh well...I'll just be lifting again when i am done with it! so I am gonna just end my cut at the end of the physical therapy period. that works out well...I guess...

my spirits are fine though!

[Celtic8Laoch]

so no fractures, but tendon and hip flexor strains that are "pretty good ones"...meaning I tore them pretty good, not that they are a good thing lol.

still taking anti-inflamatories, also have to do physical therapy for 4-6 weeks, 2-3 days/week. no squatting or deadlifts, can work out upper body but need to stay seated.

oh well...I'll just be lifting again when i am done with it! so I am gonna just end my cut at the end of the physical therapy period. that works out well...I guess...

my spirits are fine though!

damn man dat sucks, i feel for ya man, i really do. Im glad to hear your spirits are high, dunno if id be the same but theres no good in feeling sorry for yourself when life deals you a crap hand. Get well man.

[ulsak]

so no fractures, but tendon and hip flexor strains that are "pretty good ones"...meaning I tore them pretty good, not that they are a good thing lol.

still taking anti-inflamatories, also have to do physical therapy for 4-6 weeks, 2-3 days/week. no squatting or deadlifts, can work out upper body but need to stay seated.

oh well...I'll just be lifting again when i am done with it! so I am gonna just end my cut at the end of the physical therapy period. that works out well...I guess...

my spirits are fine though!

Yeah, stay positive. I've been there too ( Heartsurgery including sternum cut) I wasn't allowed to lift heavier than a quarter gallon milkcontainer for a month, and and I had to stay away from barbells another two month ( did some sneaky dumbelling) ...so those weeks will be like nothing..just recover and fight your way back again!

[Retoaded]

Yeah, stay positive. I've been there too ( Heartsurgery including sternum cut) I wasn't allowed to lift heavier than a quarter gallon milkcontainer for a month, and and I had to stay away from barbells another two month ( did some sneaky dumbelling) ...so those weeks will be like nothing..just recover and fight your way back again!

yeah - compared to heart surgery or Jason's war injuries I don't have chit to whine about. stay with it and be back!

[ktj4l]

Great attitude, man. I hope you recover quickly, so you can get back under that barbell.

[Retoaded]

just had a good idea - I should run a benching program while I am down - macenko or smolov jr or something...supplement with some rowing/pullups.

that would be fun anyway.

[ulsak]

what ever works man! good idea..

[Jasonk282]

so no fractures, but tendon and hip flexor strains that are "pretty good ones"...meaning I tore them pretty good, not that they are a good thing lol.

still taking anti-inflamatories, also have to do physical therapy for 4-6 weeks, 2-3 days/week. no squatting or deadlifts, can work out upper body but need to stay seated.

oh well...I'll just be lifting again when i am done with it! so I am gonna just end my cut at the end of the physical therapy period. that works out well...I guess...

my spirits are fine though!

That's awesome that you got PT for it. Are you going to be doing it at the USC place?

yeah - compared to heart surgery or Jason's war injuries I don't have chit to whine about. stay with it and be back!

LOl...not to 1 up any one...but I had BOTH done...open heart surgery when I was 24 months old...The defect is called transposition of the great vessels. The condition was common and fatal. The defect causes blood from the lungs to flow back to the lungs and blood from the body to flow back to the body. This occurs because the aorta and the pulmonary artery, the two major arteries coming out of the heart, are connected to the wrong chambers. The babies look blue because there is insufficient oxygen circulating in their bodies

http://en.wikipedia.org/wiki/Mustard_procedure

[Retoaded]

That's awesome that you got PT for it. Are you going to be doing it at the USC place?

strangely the PT part of USC Sports Medicine is a different practice, and they don't take my insurance...but there is a place right by my office that does, so I can do it at lunch which is cool. it will be nice to be exercising.

I think I am gonna add a round of Macenko to that, which is twice a week benching, and supplement with rows and some lateral raises and pullups. so I'll get twice a week upper body to go with the PT.

[Jasonk282]

strangely the PT part of USC Sports Medicine is a different practice, and they don't take my insurance...but there is a place right by my office that does, so I can do it at lunch which is cool. it will be nice to be exercising.

I think I am gonna add a round of Macenko to that, which is twice a week benching, and supplement with rows and some lateral raises and pullups. so I'll get twice a week upper body to go with the PT.

Cool, sopunds like a good plan. Will the rows and pull ups have any side affects to your back?

[Retoaded]

Cool, sopunds like a good plan. Will the rows and pull ups have any side affects to your back?

possible - I don't know - not doing anything until I talk to the physical therapist. The feedback from the Dr. was upper body if I can do it then its fine. So I may start light, I don't know. I have back spasms and some pain, but its not like my hip is and its lower back. I think I could definitely do pullups...rows not sure just because it requires so much lower back support. all the pain is down around glutes and back of waist...

if all I can do is bench, pullups, and some lateral raises, then thats what I am gonna do...I don't think I can build too big of a muscle imbalance during 6 weeks or so (while I am cutting also)

[Retoaded]

so had first day of PT today. apparently my hip mobility/flexibility/ROM is very bad right now...we are gonna have a few sessions just working on mobility. then some strengthening stuff.

after a bunch of exercises, stretches, guy thinks def hip flexor tear/strain, probable impingement and bursitis, slight chance of labral tear. basically, if 3-4 weeks of PT doesn't fix it, then its probably a labral tear thats not gonna get better with PT and will need MRI and then scope.

pretty unpleasant experience all and all, since the entire purpose is to push the limits of the joint.

good news is I got my annual physical today also and doctor walked in and said "well if you can bottle and sell whatever it is you are doing for your health, you'd be a billionaire"...

bad cholesteral was 80, good cholesterol was 78...he said if he looks at 100 lab results and blood work, mine is better than the other 99. so thats great. low BP. low heart rate. good chemistry.

so all in all not a horrible day. I told him I eat 2 meals a day and lift weights heavy 3-4 times a week. he said "well do it for the rest of your life then!"

oh...and after thanksgiving...weighed in at a healthy 198 at the doctors office...with heavy clothes and shoes on though, so probably in the 193/194 ballpark.

no inches gained though so most likely water weight from eating my face off.

[ulsak]

man, mixed news. Then you have to wait for lower body work for a few weeks more..?

[Retoaded]

yeah basically the PT will be the only lower body I do. fine for upper body. we are gonna work up to some strength exercises in PT though. They had a badass power rack at the place.

Gonna do the following:

Macenko bench routine
5 sets pullups
3 sets lateral raises
abs/shrugs/whatever

gonna do that twice a week.