AM:
45 min elliptical machine
PM:
25 min weight lifting
Bench press
135-15
185-7
205-3
185-5
hack squats
90-12
180-12
270-12,12
seated over head press machine
50-12
60-12
70-8
Today was another day of feeling better. I almost can’t tell I hurt myself. I do realize when my back gets sore and still more often but hopefully that will drift away as well. Tomorrow I will be offsite again. I am hoping for an easy day, but you never know what you are going to get.
AM:
30 min full body elliptical machine
leg presses
190-12
210-12
230-12
Today I used the full body elliptical machine so I can get my upper body back into the cardio groove. I used the one that only does elliptical motions compared to the variable step one the can do full stair stepper motion also. I broke a good sweat and finished out with some additional leg presses today. Tomorrow I hope to be able to do 40 or 45 minutes on the elliptical machine. I will try to do weights 3 times this week with a 25 minute cardio warm up with the other days being all cardio.
Happy Easter!
AM:
18 min walk on treadmill at incline
bench press
135-15
185-6,5
135-10
leg press machine
190-12,12,12
lat pull downs
100-10
120-8,8
I was disappointed I was not able to jog today. My back got sore quickly, like within the first minute and half. I switched to walking at incline sine I was doing a short cardio session so I could do some weights. I was OK with bench pressing and the leg presses felt OK too. The lat pull downs were great and I was able to stretch out my back some. Tomorrow will be the tell when I wake up and see how my back feels.
AM:
40 min lower body elliptical machine
Late AM:1 hour 35 min bike ride while wife jogged 8.66 miles!
Today was insane! My wife is becoming a serious runner. She chose her way and ended up jogging 8.66 miles today. I wish I was doing the running with her, we are so far apart now in ability it is scary. I am lucky to be able to ride the bike as she runs since I hurt my back two weeks ago. I was pretty sore today and needed the advil but I did get to spend some good time with her as she ran. She is going to handle the 10 mile race easily in three weeks.
AM:
40 min lower body elliptical machine
Today was “a day” at work. You know when you have had “a day”. a 5 minute solution to a problem is clear to see but you need to fill out forms that need to be reviewed, then processed so a signature can be added so someone else can look into a solution, then ask for additional information so they can look into a solution that would have to get approved by another person just so you can do what you were trained to do and have been doing for the last year. I get that this system is in place to keep a single bad apple from doing multiple bad things but there should be some type of safety net in place to override the usual process to allow the quick fix for a created problem that never needed to be a problem in the first place. What “a day”. Maybe Monday there will be a solution.
AM:
35 min bike
Today and tomorrow are test days to see if the elliptical machine makes my back more sore while at work. I felt more sore after the elliptical machine the other day but had a physical day that also had lots of sitting down. Today was similar and tomorrow should be the same. Tomorrow I will switch back to the elliptical machine.
I have been doing some thinking and I really need to come up with a new plan for my weight lifting. Initially I am going to not do any bar squats and stick to leg presses and hack squats. I am also not going to do any over head lifts. I plan to switch to assisted pull-ups in place of the over head lifts, and add incline bench press with regular bench press. My initial plan is to go light but high repetitions. Hopefully things will work out better this time around.
AM:
35 min lower body elliptical machine
PM: 34 min bike ride while my wife jogged
Today was the first day I did 2 workouts in a day. I felt OK on the ride. I was worried since my back was stiff at work and I needed to take a Motrin 800. I felt better after getting home. I am slowly getting back to being me. I look forward to being at my previous normal.
AM:
30 min on recumbent bike
Today I again felt slightly better. I am still not 100% but I am well above 90% back to my normal. I did not take any pain meds or muscle relaxers today, only 2 advil in the morning and 1 additional one after lunch. Tomorrow I plan on trying the lower body only elliptical machine for 30 minutes. If it does not feel good I will switch back to the bike. If I am feeling really good I might even up the time of my workout to 35 or 40 minutes. I had a pretty busy day at work and it was a physical one too. I made it through OK and will continue to ease back into things.
AM:
20 min on the recumbent bike
I was slightly stiff and sore but it felt good to actually work out. I am glad I did and I felt my spirits were lifted all day from it. Tomorrow I might go for 30 minutes.
This evening something strange happened. I was cooking dinner, moving around and I forgot all about my sore back. My wife got home and noticed how much better I was moving around. We are both really happy, I might be hiking this weekend!
Tonight dinner was some baked fish with a pesto pasta salad my wife made the night before. It worked well together. She loaded up the salad with veggies!
I woke up today feeling better than I have all week. I was able to dry my legs off with a towel after my shower. I was not able to do that all week! I am still getting a stiff back and feel soreness throughout the day but it is nothing like it was earlier in the week. Tomorrow I plan to go to the gym and try riding the bike for 20 or 30 minutes to see how that feels. I did minimal dosing of my pain meds today and that was OK.
