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 Post subject: Re: Knights New Focus
PostPosted: Sun Mar 27, 2011 2:04 pm 
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I left it alone and just played guitar for days. Figure I'll do the mri tomorrow, hopefully get some feedback quickly and go from there. Tendonitis is liking the break. It has been 15 days today and I realized this morning it doesn't ache constantly. I'd hate to mess up any healing I've accomplished in the last 2 weeks by jumping back in too early. I can go another week without falling apart so we'll see what happens.

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 Post subject: Re: Knights New Focus
PostPosted: Sun Mar 27, 2011 6:23 pm 
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knight55387 wrote:
I left it alone and just played guitar for days. Figure I'll do the mri tomorrow, hopefully get some feedback quickly and go from there. Tendonitis is liking the break. It has been 15 days today and I realized this morning it doesn't ache constantly. I'd hate to mess up any healing I've accomplished in the last 2 weeks by jumping back in too early. I can go another week without falling apart so we'll see what happens.



Good plan!! What we need to do, once you get back to a place where you even WANT to train again, is figure out how to keep you challenged but not diminished to the point where your injuries begin to plague you.

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 Post subject: Re: Knights New Focus
PostPosted: Mon Mar 28, 2011 6:21 pm 
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MRI looked good, in fact it looks BETTER than what I remember it looking like 25 years ago (I think it was a CT Scan back then?). The doc took me into the viewing room as soon as I crawled out of the tunnel and we broke down film before the magnets cooled off. :funny: I thought that was VERY COOL. Long story short I have some issues, but not nearly what I feared could be in there. There is disc degeneration and slight buldging with fluid built up around one of the spiney thingy's (I forgat what he called it) coming off the vertibre but nothing as bad as I suspected.

So the question is why all the pain? This guy isn't making the final call, my Chiro still needs to have a day to review, but what I saw this morning is not reflective as to how I have felt the last couple months. Now granted today is a "good day" pain wise, but there is no mistaking the fact that the pain is still there.

I think it's probably a speed bump and in another week I'll be super setting and running sprints like an animal. I'll hold off until Saturday if possible, but I am getting itchy. It's probably a good thing to be off anyway as I have so many flipping commitments I really don't have time for the gym. This cannot become my lifestyle, I like where I got to and do not want to loose ground!

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 Post subject: Re: Knights New Focus
PostPosted: Tue Mar 29, 2011 12:29 am 
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knight55387 wrote:
MRI looked good, in fact it looks BETTER than what I remember it looking like 25 years ago (I think it was a CT Scan back then?). The doc took me into the viewing room as soon as I crawled out of the tunnel and we broke down film before the magnets cooled off. :funny: I thought that was VERY COOL. Long story short I have some issues, but not nearly what I feared could be in there. There is disc degeneration and slight buldging with fluid built up around one of the spiney thingy's (I forgat what he called it) coming off the vertibre but nothing as bad as I suspected.

So the question is why all the pain? This guy isn't making the final call, my Chiro still needs to have a day to review, but what I saw this morning is not reflective as to how I have felt the last couple months. Now granted today is a "good day" pain wise, but there is no mistaking the fact that the pain is still there.

I think it's probably a speed bump and in another week I'll be super setting and running sprints like an animal. I'll hold off until Saturday if possible, but I am getting itchy. It's probably a good thing to be off anyway as I have so many flipping commitments I really don't have time for the gym. This cannot become my lifestyle, I like where I got to and do not want to loose ground!



Well first off Wicked good news!!! If you're not as bad off as you thought thats about the best we could have hopped for. Have you thought about seeing a pain specialist? They have them here at pain management clinics. If there aren't many physical reasons for the pain then I'd see a pain specialist who might know where to look for hidden causes.

What exactly are the issues you suffer from pain wise? I know theres a case of tendonitis that seems to linger almost constantly and then theres the wrist(s) but what else?

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 Post subject: Re: Knights New Focus
PostPosted: Tue Mar 29, 2011 5:38 pm 
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It was good news, but this was just a glance through the shots right after they were taken. The doc who was showing me said he had to do a bunch of measurements and then Mark; my chiropractor would diagnose the situation and call me in for a plan of action. Mark is not aggressive and insists that on no uncertain terms I go under any knife at any time and tells me to NEVER stop what I have been doing for physical fitness. He’s one of us.

The shots did show that there is physical evidence to suggest some pain, but there didn’t appear to be any evidence of severe, crippling degeneration or disc bulging. This is GREAT news! It means it isn’t over until it’s over and I am not done just yet! The shots did reveal evidence of a more severe injury which has been miraculously healed over the years. Which is also GREAT news! But it will never be as good as new and needs to be treated with respect and common sense.


Mark and I chatted before the MRI and we/he suspect that because this disc has been slipping frequently and not reacting to adjustment the way it typically had the last few years that I could have developed an imbalance in stabilizing muscles back there creating a vicious circle deemed to repeat itself. He wanted to get the MRI done and then may refer me to a specialist that can hook me up to a computer and see if there is a muscular weakness or imbalance. I’m no doctor but I have to believe if you have a muscle that is constantly in spasm it’s either going to get tough as hell or weak as hell, either way creating an imbalance. These folks say they can see that happening and then work with the patient and the computer to correct the problem. Idk….but it sounds feasible to my Finnish brain.

As for seeing a pain specialist, or something similar, I have been thinking about that. The list per your request: Neck, shoulder, elbows, wrist, fingers, lower back and knees. These are all easily explainable when you look at my life style, consider my age and not so gentle history. Drug abuse, self inflicted beatings, 90 hour construction work weeks, poor sleep habits, poor diet on and on for years and years and something has to give. It could just be getting old; it is my first time you know.

My recent routines are still quite intense and maybe it’s still too much? Yes I take much more rest and I don’t lift anything heavy anymore. I concentrate on going as light as I can and using my mind to increase the resistance but I super set everything. I never stop. That’s what keeps it challenging and fun for me. It hurts like hell but it was obviously effective. I hate the thought of backing off more but maybe I need too. Maybe going balls out every other time and just working out like most everyone else on the odd days would be the ticket. I don’t mean to sound egotistical, but I do put forth a bit more effort than most folks I see frequenting the gym.

I hope to do something this weekend. Just get the blood flowing and let my body know a long hibernation is not part of the plan. That’s my thinking anyway….these “times off” can be dangerous as you well know. A guy can get used to it and book himself up with new responsibilities and interests and squeeze fitness right out of his life. Before you know it 6 months flew by and you’re a pencil necked blubber boy again.

I don’t want to start over. It’s much easier to tweak and adjust than to let it all go and start from scratch.

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 Post subject: Re: Knights New Focus
PostPosted: Sun Apr 10, 2011 2:26 pm 
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April 09, 2011
It has been a month almost to the day since my last trip to any gym. Although my reasons for stepping back haven’t gone away the time away from resistance training has been good for me. My nagging injuries are not all better but at my age this highly abused body is probably NEVER going to feel GREAT so it is time to get back to my normal reality.
I was 190 pounds when I started this planned 30 day layoff and I weighed in at 191 this afternoon. I was worried about that but it seems my extreme clean diet is good enough to keep me from blowing up. The scale does not tell a complete story and I know I am a tick softer than I was but not nearly what I kind of half expected. If I were to sum it up I would say the month off didn’t drastically affect my physique at all and it was good for me. I was a hurting unit when I went into it and although I still have issues I needed some exercise.

I kept weight low and used a slow rep cadence while super setting as much as possible. I purposely kept volume and intensity at a low/moderate level.

Biked to the gym.

SS
Incline Bench Press
95x20 135x15 155x8
Hanging Knee Raise
25, 20, 20

SS
Incline Dumbbell Press
40x10 40x10 40x10
Ball Crunch
15, 15, 15

SS
Freedom Trainer Cross Over
65x11 65x10 65x10
Nautilus Crunch
85x12 85x12 85x10

Dumbbell Pull Over
40x10 40x9

Overhead Cable Tricep Extension
100x10 100x10

Cable Push Down
100x8 80x8

Biked home.

It was good. I expected my strength and stamina to be down but I can tell it’s not going to take much or long to wake up my body. Today I’m tired, hungry and mildly sore. Just like old times. I will now take a couple days before doing a light back/biceps routine. It’s good to be back. Now I need to keep it simple, be conservative with weight and listen to my body. My month proved a few days here or there will not derail the average person who is just seeking a decent physique and a good level of physical fitness. I may do 1 30 day layoff every spring from now on just to charge up the old batteries.

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 Post subject: Re: Knights New Focus
PostPosted: Sun Apr 10, 2011 8:47 pm 
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Glad to see that!!

As far as frequency goes, I have a client right now that only trains once a week and he's makin some respectable gains. So its amazing how little it takes to create an environment of progress. His workouts are pretty intense. For example today

one set of incline bench to failure
60 jumping jacks
Squat punch drill: I hold two focus mits, he hits each and then squats. Stands and hits each again and sqats. We did 30

Repeated that 3 times

Seated chest press to failure
Standing high jumps: 40

repeated 3 times

crunches to failure
Flat bench dumbell flies

repeated 3 times

Incline hammer curls/Incline front raises: 3 sets to failure

There was no rest at all. So as long as the workouts are intense enough the frequency becomes less important.

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 Post subject: Re: Knights New Focus
PostPosted: Mon Apr 11, 2011 5:13 pm 
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That looks like good times!

I will need 2 to 3 routines each week for the mental fix as much as anything. The gym time has a very positive effect on my over all attitude which effects everything else I do. But I do think I can cut back sets. I believe if I stayed in the 9 set range for back, chest, shoulders, maybe 12 for legs and 3 to 5 for triceps and biceps I'd get all I need and cut the wear and tear/milage on the sore stuff.

I'd use light weight working in the 20 to 8 rep range and super set as much as possible with these splits:

Chest/Abs/Triceps

Back/Biceps

Legs/Shoulders

Pretty much what I was doing, just a tick less volume.


Whatcha think of them apples? Don't give me one of these :headsmack:

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 Post subject: Re: Knights New Focus
PostPosted: Tue Apr 12, 2011 9:00 am 
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knight55387 wrote:
That looks like good times!

I will need 2 to 3 routines each week for the mental fix as much as anything. The gym time has a very positive effect on my over all attitude which effects everything else I do. But I do think I can cut back sets. I believe if I stayed in the 9 set range for back, chest, shoulders, maybe 12 for legs and 3 to 5 for triceps and biceps I'd get all I need and cut the wear and tear/milage on the sore stuff.

I'd use light weight working in the 20 to 8 rep range and super set as much as possible with these splits:

Chest/Abs/Triceps

Back/Biceps

Legs/Shoulders

Pretty much what I was doing, just a tick less volume.


Whatcha think of them apples? Don't give me one of these :headsmack:


Two questions: 1) would you be willing to try something a little different and 2) can your shoulder/wrist/elbow handle doing some bench dips?

If you answered yes to those I have a little something you might really enjoy.

Pushups, immediately to...
Dumbell skull crushers immediately to... (This can be substitued for dumbell pullovers)
Slight incline dumbell flies to presses (as you get too tired to do anymore flies, switch to presses and get those last few reps) - immediately to...
Bench dips, immediately to...
Front raises, immediately to...
Crunches on the bench

Repeat 4 times

Finish with planks (60-90 seconds) and hanging leg raises 4 sets each.

Try that and if you like it I can put something together for the rest of your stuff. Might change it up a little for ya.

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 Post subject: Re: Knights New Focus
PostPosted: Thu Apr 14, 2011 5:10 pm 
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That’s interesting Mike, my heart started beating faster just reading it. I had it going on pretty decently and probably achieved my “best ever over-all physique” about June/July of last year. Things have evened out a bit since then and I think I may have started slipping in a few extra sets here and there trying to break thru plateaus and wandered just a click off course. I think I have learned my body can only take so much and when I start going over even a little it reacts quite violently. I don’t feel like I was doing too much, but the thing is I’m never really resting because I have so many things and commitments going on and many of them require hauling gear and/or tools all over the place that my body is anything but rested whether I’m working out or not. Shoot going to the gym is sometimes easier than all the other stuff!

Having a month off was a great reminder of the amount of stress resistance training puts on your body. I’ve done 2 low volume light weight workouts and I’m sore as heck. I think I’m going to go back to basically what I was doing but concentrate on doing more with less. Really dig in on each and every rep rather than going through the motions to try to hit a certain number of sets/reps. As I get what I consider wiser I’m learning the mind muscle connection is really where it’s at. I can use a very light weight and completely trash a muscle just by concentrating, using varied speeds, varied rep ranges and feeling it rather than just simply lifting it. Do you know what I mean? I believe I may have perfected this science to the point that I could probably now injure myself simply doing isometrics. :funny:

Kidding aside I can do more to shape my body with light/moderate weight than I was able to do with heavier weight. Maybe if I had gotten into it at a younger age and had proper instruction things would be different. But I’m not ashamed of what I have learned or what I/we have accomplished.

By the grace of God it’s on to the next level:

04/12/2011

Biked

Nat Pull Downs
125x20 150x12 160x10

Close Grip Pull Downs
160x15 180x12 180x10

Dumbbell Row
45x10 45x10 45x10

EZ Bar Curl
40x10 40x10 40x10



That little workout has me all tore up 2 days later and I'm just getting over the chest/triceps routine I did last Saturday. I know I will adapt very quickly, but again it is witness to the stress this activity puts on the body.

Simply *metal*

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