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DAY 1 - July 8
Warm up - treadmill 10 mins
Stretching - 3 mins
Weights - Abs today. The short version. Man does that need work. Ugggh.
LSB - Eliptical 25 mins (HR@135)
My abs never had the chance to get strong. My back is my focus for this 100 days. Let’s call it my major. I will minor in abs. Just like being in school again. I will do a report card every week to see how I am coming along. Don’t worry. I won’t cheat. I am my own biggest critic.
OK ... Let’s say I superset my back and abs on cardio days and take Monday as my day off. How’s that for unorthodox? I will move my chest day to Sunday and work it with my legs. One shouldn’t affect the other. I don’t need rest days that often, perhaps just a lazy day where I don’t accomplish as much as I normally would. I prefer those days. Tonight I will work out a schedule that I intend to follow every week. If I am in one of my OH CRAP MY BACK HURTS days, I suppose we can call that a day off. Otherwise my weekly reports will begin to look something like this.
Report Card:C- Weight:239|239|230 Back (C) - minor pain and tenderness. able to withstand light to moderate activity for short periods of time (15-20mins).
Abs (D) - doing the 7#/7day ab workout, with zero weight - all exercises 2 sets of 10 reps. Some exercises could have done a little more. Struggled slightly with the exercises.
Green - grades of A and B Brown - grades of C and D Red - man nobody wants a big red F
I won’t do anything stupid. Intelligence will be a big part of the grading process. An injury is an F. The military has a saying ... live to fight another day. That will be part of my motto.
Derek you might want to see a sports physician to give you some exercise to strengthen you back, as a lot of core exercises involve the lower back you may want to go really light for the first little while.
Yah Shawn. I will be smart about it. I’ve just been lazy this last week and want to prevent that from happenning again. I am going to use the exercises from physiotherapy. I do those every other day anyways, but the insurance company is pushing to get me out of daily physio ... I will keep them up and have to settle for twice per week visits until I get this matter straightened out. Perhaps its time to push for a lawsuit.
DAY 2 - July 9 - 239|238|230
Warm up - treadmill 10 mins
Stretching - 3 mins
Weights - Arms as per 7#/7day ... reduced weight for V-Bar Pushdown and Dips w/trainer assistance
LSB - Treadmill 35mins (HR@130p)
DAY 3 - July 10 - 239|239|230
Warm up - nada straight to cardio
Stretching - 3 mins
Weights - No weights today, back is a little tender
LSB - Treadmill 30mins (HR@125p)
Back is a little tender, but no spasms. Decided to take it easy and not aggrevate it.
Jill - I found my pound, maybe it needed a day off
Now that you say that, I’m realizing we need to change the way we refer to “lost” pounds, cause I keep finding those darn things again too! How about annihilate. Well, the might be a little violent! Hmmm, must give this some thought.
I know you’re getting back from an injury so my past back problems were probably a lot different then what you’re going through, but, I remember the treadmill being really hard on my back - even walking. But the movement of elliptical type machines (in my case it was a Gazelle) really loosened and strengthened those muscles while everything healed up. Just thought I would throw that out there.
Good job keeping on moving through the pain - and the potential pain. That takes guts! Motion is lotion, and you’re doing great!
I hope your back is stronger after a few days off to recover. Please be very careful - I wasn’t last year and pushed myself too hard doing weighted exercises for back and abs and ruptured a disk - ended in surgery after months of pain and painkillers, and now I have certain activity restrictions forever. Rest, full recovery from pain, and going very very gradually for weights on back and abs are keys to keeping it healthy.
Hey Jill - maybe we could vaporize our pounds. That gets rid of them in a more humane way. I know what you mean about those rascals. I get rid of them and they come right back at me.
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