RT1957 Journal #2 4/6/2017

[SixTribes]

Those rows look way too easy RT! Solid bench work...thats smart training pulling back a little

[RT1957]

Strong work on the bench and pulls. Glad that you got all of your reps. Diggin' the tunes in the background too. Usually I watch these videos on mute but once I read that the GD was on had to play them with the volume up. Good stuff!

Thanks TM....just checking off boxes and getting some work in....Glad you enjoyed Jerry and the boys....I also mute most vids....

Those rows look way too easy RT! Solid bench work...thats smart training pulling back a little

Thanks ST....For some reason I'm stronger on rows then bench....The pull back is just more concern about where my leg is going...and working only upper body is not ideal or inspiring for me. I really need the leg work but I also need to just be on the mend right now....My leg was really bothering me in bed last night....just the strain of support while doing upper body makes it react....Better this morning but I had to sleep on a recliner to get the discomfort to subside...better than downing a bunch of meds because they aren't the solution just a mask for pain...

[shaneinga]

Solid tunes and heavy lifting. Great workout Ron. Yates looked really strong, and the benching is great as usual.

[raynerd]

Solid benching and rowing Ron! Hope that leg lets up for you.

[RT1957]

Solid tunes and heavy lifting. Great workout Ron. Yates looked really strong, and the benching is great as usual.

Youtube down loading...so much fun....I sold off all my albums I had a few years ago because youtube has everything plus live material...music instruction...etc for a musician it's a gift

Thanks for props...BP and rows are always fun

[RT1957]

Solid benching and rowing Ron! Hope that leg lets up for you.

Thanks Shawn...it was feeling better the last few days but I guess even leg drive sets it off right now....better again this afternoon but this morning wasn't fun...seems walking upstairs first thing in the morning sets it off especially if I did a workout the day before....I probably won't be squatting for a while...

[fittofattofit]

Oh Andrew....Some Grateful Dead spinning in the disc player....Skull & Roses full album downloaded off youtube...Thought I'd play it just for you...

hehe .... I only knew a few of the Grateful Dead songs so I had to wiki:

The Grateful Dead was an American rock band formed in 1965 in Palo Alto, California.[1][2] Ranging from quintet to septet, the band is known for its unique and eclectic style, which fused elements of rock, psychedelia, experimental music, modal jazz, country, folk, bluegrass, blues, reggae, and space rock,[3][4] for live performances of lengthy instrumental jams,[5][6] and for their devoted fan base, known as "Deadheads".

... that'd be right .... NorCal hippy crossed with stoner rock crossed with hill-billy music

For some reason I'm stronger on rows then bench....The pull back is just more concern about where my leg is going...and working only upper body is not ideal or inspiring for me. I really need the leg work but I also need to just be on the mend right now....My leg was really bothering me in bed last night....just the strain of support while doing upper body makes it react....Better this morning but I had to sleep on a recliner to get the discomfort to subside...better than downing a bunch of meds because they aren't the solution just a mask for pain...

I'm very much the same. I could see a lot of strong leg drive during your bench presses so I'm not surprised they might stir up your leg. Sucks so much to be limited but you're doing a great job of keeping up the training volume Ron

[RT1957]

hehe .... I only knew a few of the Grateful Dead songs so I had to wiki:

... that'd be right .... NorCal hippy crossed with stoner rock crossed with hill-billy music


I'm very much the same. I could see a lot of strong leg drive during your bench presses so I'm not surprised they might stir up your leg. Sucks so much to be limited but you're doing a great job of keeping up the training volume Ron

My enjoyment of the Dead is limited to certain eras of the band...but they directed me to a lot of other great music based on researching other musicians influences...so I got a healthy dose of country and bluegrass influences from them....just as I got a healthy dose of Blues and Jazz influences from listening to the original Allman Brothers band...pre oct 71

We'll I'm throwing in the towel and seeking a ortho to have my leg looked at...as I don't think its getting any better and that last bench day actually made my leg worse than it was....called my regular doc today..she's gone until May 5th but referred me to an ortho and he doesn't take my insurance. So I'm on the search as my doc told me I don't need a direct referral under my plan I can go directly to the ortho...So I'm seeking out some sports medicine/Orthopedic doc's...Now that I've made the decision to go everyone is booked out 2 weeks...

[RT1957]

Found a new toy that has my interest....Westside BB just came out with a portable reverse hyper called the Scout



Definitely on my toy list

[TM79]

Found a new toy that has my interest....Westside BB just came out with a portable reverse hyper called the Scout



Definitely on my toy list

That's a cool looking find on the Reverse Hyper. I'd love to have one of those. Right now I just rest my upper torso across my work bench (legs hanging down toward the ground) and do unweighted hypers. That has worked out pretty well, but it would be nice to add some weight.

[RT1957]

That's a cool looking find on the Reverse Hyper. I'd love to have one of those. Right now I just rest my upper torso across my work bench (legs hanging down toward the ground) and do unweighted hypers. That has worked out pretty well, but it would be nice to add some weight.

Yeah...that is on my must list...I'm selling off some music equipment that I don't need and looking at toys to replace them with....

Found some info on nerve flossing and my leg is feeling much better today...so could be I have a nerve entrapment issue...I'm still going to seek out a ortho/sports medicine doc at this point and have that leg looked at...but I'm happy that I found some relief and maybe this has been the issue for a while...I'm surprised at how good it does feel today...

[RT1957]

Cycle 4 Week 2
Fullbody - rehab for legs
Morning Weight: 194.6

Reps X Weight X Sets

PVC Rotations & Dislocations
RC Waves & Flies

Circuit training today

Leg Ext
10 X 80 X 1
10 X 90 X 1
10 X 100 X 2

SL RDL
10 X NW X 1
10 X 15 X 1
10 X 20 X 3

Leg Press
10 X 115 X 1
10 X 175 X 1
10 X 190 X 1

Pause Squats
3 X 135 X 1 Just a test

Inverted Rows
6 X BW X 4

TRX Delt Flies
8 X BW X 4

Feet Up Bench Press
10 X Bar X 1
6 X 95 X 1
6 X 115 X 1
3 X 135 X 1
3 X 145 X 1
3 X 155 X 4

Seems the nerve flossing has helped...so I tried some legs today doing the flossing move after every cycle...I'm not going to run my basic cycle for a while until I get some idea whats up with my leg/hip

[TM79]

Strong work today Ron. Glad to hear that the leg/hip is feeling better. Hopefully that trend will continue.

[raynerd]

Great job on the rehab session, glad the nerve flossing seems to be helping.

[RT1957]

Strong work today Ron. Glad to hear that the leg/hip is feeling better. Hopefully that trend will continue.

Thanks Trent...I took a few days off and avoided all leg work for a while...I'm very surprised that the flossing has made such a difference...Things still feel stressed but no pain at all and for the first time in about a year I'm able to sleep lying on my left side....so some simple flossing moves have made a huge change...

Great job on the rehab session, glad the nerve flossing seems to be helping.

Thanks Shawn...very happy with the nerve flossing...now I need to go and get it looked at and see why I have nerve entrapment

[RT1957]

2017 Cycle 4 W2
Full-body
Morning Weight: No Weigh in


Reps X Weights X Sets

NW = No Weight
BW = Body Weight


Cycle training legs then feet up bench then either inverted rows or TRX delt flies

Leg press
10 X 85 X 10 5 negative reps with left leg
10 X 115 X 1 5 negative reps with left leg
10 X 145 X 1
10 X 160 X 1

SL RDL
10 X 15 X 2
10 X 20 X 2

Back Ext
10 X BW X 3

Squats
3 X 135 X 3

Feet Up BP
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 145 X 1
3 X 160 X 3

Inverted Rows
6 X BW X 3

TRX Delt Flies
10 X BW X 4

That's it for today I also did nerve flossing after each circuit. I have a doctors appointment on Monday morning so lets see where it goes from here. In the mean time I'll try to a bit of work just to keep up some level of strength in my legs...unfortunately I've noticed some size loss in my left leg...my quad is much smaller than it was a month ago...so that impinged nerve needs to be taken care of...flossing helps as does stretching

Realistically this is probably going to be a while before I'm back to really hitting it hard on legs...

[raynerd]

Nice session Ron, glad you are seeing a doc to get to the bottom of the injury. Hopefully get some insight on a faster rehab! Still getting in some good work!

[RT1957]

Nice session Ron, glad you are seeing a doc to get to the bottom of the injury. Hopefully get some insight on a faster rehab! Still getting in some good work!

Thanks Shawn...I'm trying to be inspired but I'm not...just also trying to keep my strength up while I work through this...lets see what happens next....

[SixTribes]

leg size will return quickly, get her fixed and lets get rocking !!! I need my weekly RT video fix!

[fittofattofit]

We'll I'm throwing in the towel and seeking a ortho to have my leg looked at...as I don't think its getting any better and that last bench day actually made my leg worse than it was....called my regular doc today..she's gone until May 5th but referred me to an ortho and he doesn't take my insurance. So I'm on the search as my doc told me I don't need a direct referral under my plan I can go directly to the ortho...So I'm seeking out some sports medicine/Orthopedic doc's...Now that I've made the decision to go everyone is booked out 2 weeks...

Found a new toy that has my interest....Westside BB just came out with a portable reverse hyper called the Scout



Definitely on my toy list

That is a great toy and much easier to accommodate than the usual GHD ... one for my list as well
Bad news and good news about your leg Ron .... bad that it was feeling worse but good that the flossing has seemed to help and good that you're seeing the ortho. You still managed to get leg presses, extensions, squats and RDLs done so I don't think you need to worry about losing too much size but I know how frustrating it is
Good luck with the appointment Monday!

[RT1957]

leg size will return quickly, get her fixed and lets get rocking !!! I need my weekly RT video fix!

I hope so my left leg has been a project for along time so it's time to see whats really going on in there....

That is a great toy and much easier to accommodate than the usual GHD ... one for my list as well
Bad news and good news about your leg Ron .... bad that it was feeling worse but good that the flossing has seemed to help and good that you're seeing the ortho. You still managed to get leg presses, extensions, squats and RDLs done so I don't think you need to worry about losing too much size but I know how frustrating it is
Good luck with the appointment Monday!

Yeah I hope to pick one up before the end of the year...I'm selling off some music equipment I don't really need so I'll have some extra cash. I like that it folds up and can be put up against the wall...Big Plus

I went too long without having my leg looked at after things started to go sideways with it...but I do like to see if the body does some healing before I go to the doctor...finding that nerve flossing helped also tells me that my atrophy is due to nerve compression...I've lost significant size on that leg in just the last month...

My appointment is Monday morning...I hope they do some xrays and a MRI to see whats happening in there...When I called my Primary care doctor she didn't even want to see me she just sent me to the ortho...she knows I lift and she knows that she really can't do anything but refer me for things like this...

[RT1957]

Andrew(FTFTF) what do you think of this.



Could this possibility be my issue?

[TM79]

Strong leg work the other day Ron. Sorry to hear that things are still bothering you. It's a good thing you're getting in to see the ortho. I'm with you, I like to see if things will heal on their own before I go to the doctor. Hope the appointment goes well and you're on the road to recovery soon.

[RT1957]

Strong leg work the other day Ron. Sorry to hear that things are still bothering you. It's a good thing you're getting in to see the ortho. I'm with you, I like to see if things will heal on their own before I go to the doctor. Hope the appointment goes well and you're on the road to recovery soon.

I'm actually starting to feel better the last few days...I've also found some other exercises to reset the hip joint that's made a difference. I'm going to do a few weeks of PC work only for legs and limit squatting to just a couple sets at the end if any at all... I probably won't really squat until June/July that's my target and if it happens sooner then great...Just like BP work moves the shoulder joint forward and not doing rows would create an impingement for most. I think I need to adopt the same approach for hip health...and I might start every leg day with hammies and glutes to make it a priority

[RT1957]

2017 Cycle 4 W2
PC
Morning Weight: 193


Reps X Weights X Sets

NW = No Weight
BW = Body Weight

Bench Hip Thrusts
10 X NW X 3

Back Ext
15 X BW X 3

SL RDL
10 X NW X 1
6 X 15 X 1
6 X 20 X 1
6 X 25 X 1

Deadz
5 X 135 X 3

Sled
40 yards X sled X 3

After watch many vids about hip impingement I'm targeting PC work as a priority for my rehab. The claim is it resets the hip into the proper place and the impingement gets better. Lets see if it works. Rows and rear delt work for shoulder health when bench pressing...I gotta think PC exercises will work for the hips

My 3 lower body session will be based around Deadz RDL's and Good Mornings with assistance work also concentrating on PC muscles. SL RDL will be used for building stabilization...Sled will be used at the end of each session to really finish off the glutes and hammies and I will only be doing low pushes

Today I did some deadz with a complete reset back to just 135. 3 sets of 5 was actually challenging. I'm also concentrating on symmetry with all my bilateral lifts.

Sled I didn't use any weight or run I walked it slowly out 20 yards then slowly back 20 yards holding very low on the handles to really target the glutes.

That's it for today....my work capacity is way down for leg work and I will slowly build the volume back up.

Upper body tomorrow

[TM79]

Good looking rehab session Ron. It looks like you've really done some research and are trying some different movements. Hopefully that pays off for you. It certainly sounds like it is.

[RT1957]

Good looking rehab session Ron. It looks like you've really done some research and are trying some different movements. Hopefully that pays off for you. It certainly sounds like it is.

Yeah I've done a lot of research but I really don't know whats up.....I can only go by what I react to, so the nerve flossing and hip reset stuff has made the biggest difference in what ever is wrong. The muscle imbalances seem to make sense to me but there might also be a hip structural problem or other issues...so I'm still going to the doc to hopefully get and x-ray and mri done...Leg/hip feels a little stressed this morning but nothing like it did a couple weeks ago or even 5 days ago...so it is healing up a bit...rehab work later this morning...just some stretches and light exercises to draw blood there

[TM79]

Yeah I've done a lot of research but I really don't know whats up.....I can only go by what I react to, so the nerve flossing and hip reset stuff has made the biggest difference in what ever is wrong. The muscle imbalances seem to make sense to me but there might also be a hip structural problem or other issues...so I'm still going to the doc to hopefully get and x-ray and mri done...Leg/hip feels a little stressed this morning but nothing like it did a couple weeks ago or even 5 days ago...so it is healing up a bit...rehab work later this morning...just some stretches and light exercises to draw blood there

Sounds like a plan Ron. I hope the rehab work goes well.

[EjnarKolinkar]

I went too long without having my leg looked at after things started to go sideways with it

You know time just seems to fly by too, and all of a sudden it's been a long time, and not improvement to show for it. My problem is I tend to minimize anything that is wrong with me, especially in the doctors office. I guess it's hold over John Wayne type stuff. I suck at asking for help.

But then if I don't come across like my problem is srs, why would the doctor believe it is?

The good thing about us lifters is we will actually do the rehab work. I'm surrounded by crunched up people lately at PT that think it's all going to just get better like a cold. NAbigating the selection and appt process is challenging, it's good you were able to get an appointment so quickly. Hope it goes well Ron.

[lschepis]

Subbed for round 2 of the muscle madman, been a little MIA lately. Saw u buried on p2 of my subs and thought: oh no!

I'm claiming structural hip issues on my squats.. Now we have flossing; I really need to get with the preventative rehab here, I'm too old to keep ignoring this stuff. Great to see its working for u Ron.