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  1. #1
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    Project Rebuild Post-operative Training

    Hello.

    Back in August (for anyone who didn't see my thread in the main forum) I had hernia surgery. The tear in the left abdominal wall was pretty big, and there were actually two additional hernias. I looked up hernias after my surgery when I found out I had so much going on in the muscle fibers and found something called a femoral hernia that may have been what was going on with my hip pain all these years. My hip still hurts, but it's a lot less, and I'm continuing to work slowly at rebuilding my body. I've been at it since October 1st when my surgeon gave me the go ahead to start working out again.

    Thanks for reading.
    Thanks for reading,
    TomB

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  2. #2
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    Monday - 11/11/2019
    Veterans Day, didn't train

    Tuesday - 11/12/2019
    Power Clean
    1x5x85
    1x5x85
    1x7x85

    Overhead Press (From a power clean rack)
    1x5x85
    1x5x85
    1x8x85

    45 minutes on the treadmill @3.0

    Wednesday 11/13/2019
    32 minutes on the treadmill @3.1 mph

    Thursday 11/14/2019
    Warmup
    3 Power Cleans + 3 Presses @85 lbs
    3 Power Cleans + 3 Presses @85 lbs
    3 Power Cleans + 3 Presses @85 lbs

    Deadlift
    1x5x175
    1x5x155
    1x5x155

    Bench Press
    1x5x105
    1x8x105
    1x5x105
    1x7x105

    Squat
    1x5x115 - Hip pain...I hope these come back some day.

    Thoughts
    I've been taking a lot of motivation from Dwayne Johnson recently. I've lacked a lot of self respect in my life. I let myself get away with eating too much garbage and not staying committed to exercise. One of the bywords in Dwayne Johnson's motivational speeches is "respect", and it finally sank in that's what's been missing all these years. I finally learned how to love myself earlier this year when I was working through childhood trauma, and now I've reached a place where I can actually respect myself. A handful of times this week I've wanted to skip my workout or eat junk food, and I caught myself and said, "I respect myself too much skip training," and "I respect myself too much to eat that crap."

    The reason I finally had hernia surgery this year was I finally loved myself enough not to have this physical issues that came along with the hernia if it could be fixed.

    I've gone through some major changes this year.

    I still have a lot of work to do.

    I've kept my calories pretty low the last couple of weeks, trying to drop fat. This morning I felt really weak...I think I need a refeed.
    Thanks for reading,
    TomB

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  3. #3
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    11/14/19

    Project Log, Supplemental

    I went for a mile walk with my wife. Cold as hell today. It was 13 degrees in the garage this morning...about 20 or so now.

    Still, it was a good walk. I got winded. My neurologist told me the best thing for protecting from age-related brain disorders is to get your activity level up to the point that you're breathing heavy, and I got that three times today.
    Thanks for reading,
    TomB

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  4. #4
    Registered User shaneinga's Avatar
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    shaneinga is offline
    Welcome back Tom. Good luck with your new journal and journey. Respect is something we all need. The stories we tell ourselves about who we are and our own worth is more important than a lot of people realize.
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  5. #5
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    Marius_Ursus is offline
    Originally Posted by shaneinga View Post
    Welcome back Tom. Good luck with your new journal and journey. Respect is something we all need. The stories we tell ourselves about who we are and our own worth is more important than a lot of people realize.
    I wish I could rep you again. This is so, so true.
    Thanks for reading,
    TomB

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  6. #6
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    11/14/2019

    I forgot to enter my ab work for yesterday. It wasn't anything big, but I want to record it.
    1 set crunches
    1 set of leg lift static hold (60 seconds)
    Thanks for reading,
    TomB

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  7. #7
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    11/15/2019

    AM Cardio
    3.2 MPH for 32 minutes

    After my run, I helped my son get squared away for his school day and got him on the bus...then back into the house for some kettlebell work.

    KB Clean
    3x5 @24kg

    KB Press
    3x5 @24kg

    Inverted Row
    1x5

    Pushup
    1x10

    Plank
    60 seconds

    Supermans
    2x10 seconds

    Still so weak, so little endurance.

    It'll come back as long as I keep chipping away at it.
    Thanks for reading,
    TomB

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  8. #8
    Registered User PtReyesGreg's Avatar
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    It's good to see you back in here Tom. I'm sorry to hear about the hernias but glad you were able to get the surgery to fix things up.

    I hear you about working on yourself. Learning to love and respect yourself is huge and is something a lot of people struggle with, without realizing it. I've been doing a lot of work in that area on myself this year as well. It's not easy to do but the dividends are huge.

    As far as the working out and exercise go, just keep doing what you're doing and building consistency and you'll be back in great shape before you know it.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  9. #9
    Still Pounding! TM79's Avatar
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    TM79 is offline
    Good work going on in here Tom. I'm glad to hear that your hernia surgery was a success and that you have been able to work through some issues that were holding you back. I feel like respecting yourself has a lot to do with disciplining your body and it seems that you are taking major strides in that area. Stay at it my friend!
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  10. #10
    Registered User shaneinga's Avatar
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    When I first started journaling here you were on of the first people to encourage me on my journal. One thing you told was to keep punching the clock.

    Keep punching that clock.
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  11. #11
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    Marius_Ursus is offline
    Originally Posted by PtReyesGreg View Post
    It's good to see you back in here Tom. I'm sorry to hear about the hernias but glad you were able to get the surgery to fix things up.

    I hear you about working on yourself. Learning to love and respect yourself is huge and is something a lot of people struggle with, without realizing it. I've been doing a lot of work in that area on myself this year as well. It's not easy to do but the dividends are huge.

    As far as the working out and exercise go, just keep doing what you're doing and building consistency and you'll be back in great shape before you know it.
    That's what I keep telling myself. I just have to stick with it and keep hoping for the best.

    Originally Posted by TM79 View Post
    Good work going on in here Tom. I'm glad to hear that your hernia surgery was a success and that you have been able to work through some issues that were holding you back. I feel like respecting yourself has a lot to do with disciplining your body and it seems that you are taking major strides in that area. Stay at it my friend!
    Thank you. It's keeping my head in the right place to remember that respecting myself means not accepting anything from myself but the best I have to offer.

    Originally Posted by shaneinga View Post
    When I first started journaling here you were on of the first people to encourage me on my journal. One thing you told was to keep punching the clock.

    Keep punching that clock.
    Ha...today was definitely a clock puncher of a day.
    Thanks for reading,
    TomB

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  12. #12
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    Monday, 11/18/19

    Cardio
    25 minutes

    Kettlebell Clean and Press
    5@24kg
    4@24kg
    3@24kg
    2@24kg
    1@24kg

    Plank
    60 seconds

    Hip pain was really bothering me.
    Thanks for reading,
    TomB

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  13. #13
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    Wednesday, 11/20/19

    Cardio
    32 minutes

    Squat
    3x115 - Searing pain in the hip, couldn't get my butt all the way down

    Power Clean and Press
    2x2@85
    2x2@85

    Deadlift
    5x155
    5x155
    5x155

    Bench Press
    5x115
    8x115
    10x115

    Crunch
    1x15

    Leg Lift Static Hold
    30 seconds

    I seemed to do better in my hip when I just walked fast and deadlifted and bench pressed. I'm going to back off the jogging and go back to walking and leave squats out all together and see what happens. I hope it just continues to get better again. This pain is for the birds.

    It's not just the pain, either. The muscles from my left lower back all the way down my hamstring refuse to fire at full capacity. I can feel my right side compensating in bearing most of the load.
    Thanks for reading,
    TomB

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  14. #14
    Registered User shaneinga's Avatar
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    Tom I did a bunch of PT work this year for my knees. A lot of things they had me doing had to do with getting my muscles firing again. Have you considered going to a PT?

    I do a lot of banded hip work where I do holds with bands. Lots of single legged balance work etc. One of our bodies defense mechanisms to protect an area that is hurt is to turn off the muscles around it. PT will help fix that. I wish I had more than 20 visits available per year.
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