Disc Protrusion Journal
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| luki |  | Disc Protrusion Journal | 15-02-2021 @ 10:14 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | I've been off training since August when I hurt my back. Turns out I have a disc Protrusions effecting discs L2/L5. The consultant recommended a physio who gave me very basic Kettlebell work to help rehab my back. Actually happy with this as I though I shouldn't be lifting and TBH I've hated sea swimming, walking and running for the last while. Hopefully a journal will keep me motivated to do the physio. Sunday 14 Feb 2021 Kettlebell Romanian Deadlift 24kg 3 x 8 OHP 24kg 5R 3Lfailed, reduced weight. OHP 16kg 10x3 L&R Squat 24kg 3x8 (back tired after these) Curl 24kg 2x20 Squat position, Band just above knee, push apart 3sec in 3sec out, 3x10 Lying bicycle crunches 10 each leg x3 Picked up C2 Model B Rower. Turns out you cannot store a model B upright. My Mrs delighted with new furniture. Monday 15 Feb 2021 First Row 4x 3 minutes. 1 minute at 25 strokes 230m then worked up to 30 strokes at 215m for second and third minute. Fitness is way down. Was hoping to do 4 x 5mins. So much for 10,000 steps keeping me fit. Will do same tomorrow, rest Weds, and try for 4 minutes Thursday + Friday. | ||
| jt | | ... | 15-02-2021 @ 16:29 |
 old age traveller Member 332, 7865 posts | Did you get the B? | ||
| luki |  | ... | 15-02-2021 @ 19:07 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Yes, picked it up yesterday. Very happy with it. It needs rollers, a bit of a scrub and maybe some paint on the fan cage and legs, but seems good otherwise. Its a bit more basic than a Model D. For example I can't see any gear switch. The main beam isn't quick release for splitting in half. The display is grand, not going to upgrade. I really like the wood footboards. | ||
| jt | | ... | 15-02-2021 @ 20:30 |
old age traveller Member 332, 7865 posts | Sounds great, I bought a very low use C in 2010 and a brand new D last year I use the C a lot more. I would like a B and A at some point. happy rowing. | ||
| WILLSAN | | ... | 15-02-2021 @ 20:46 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | good to see you logging despite your injury. hope you get it sorted! | ||
| luki | | ... | 16-02-2021 @ 09:31 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 16.02.2021 @ 09:43 AM by luki Tuesday 16 Feb 2021Kettlebell Deadlift 24kg 3 x 8 (skipped the book/platform today and just did from floor) OHP 16kg 8x3 L&R Squat 24kg 3x8 Squat position, Band just above knee, push apart 3sec in 3sec out, 3x10 Lying bicycle crunches 10 each leg x3 Second Row 4x 3 minutes. Kept at about 27-29strokes at 209-220m. Total 2731 in 12 minutes. Arms are really burning so skipped curls  Bit dizzy between sets, need to work on breathing on out stroke. | ||
| luki | | ... | 19-02-2021 @ 11:50 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Skipped Thursday as had a 10am meeting to prepare. Friday 19 Feb 2021 Kettlebell Deadlift 24kg 3 x 10 OHP 16kg 10x3 L&R Squat 24kg 3x10 (this is the only exercise I'm feeling my back on) Squat position, Band just above knee, push apart 3sec in 3sec out, 3x12 Lying bicycle crunches 20 each leg x3 Will try sets of 12 on next time. Third Row 4x 1000 meters. Kept at about 28-31 strokes at 200-215m. Was about 4:05 per 1000 and 1:07 for first 250. Will try to get to 1 min for first 250m next time and maintain that. I'm getting faster at the end. | ||
| luki | | ... | 21-02-2021 @ 20:55 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Sunday 21 Feb 2021 Kettlebell Deadlift 24kg 3 x 12 Clean+Press 16kg 12x3 L&R (12 was tough) Squat 24kg 3x12 (this is the only exercise I'm feeling my back on) Row 16kg 3x12 LR (added) Lying bicycle crunches 20 each leg x3 Squat position, Band just above knee, push apart 3sec in 3sec out, 3x12 Do 12 again as was tough on squat and press. | ||
| luki | | ... | 23-02-2021 @ 09:34 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Tuesday 23 Feb 4x 1000 meters. Kept at about 28-31 strokes at 200-215m. Headachy Monday, so have a day to catch up. | ||
| luki | | ... | 24-02-2021 @ 14:21 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 24.02.2021 @ 14:27 PM by luki Wednesday 24 Feb 2021I got a MI Band 5 smart watch. I wanted one for a while so picked the same make as my phone. Some interesting tracking e.g. BPM 138 for sets. Time taken etc. I hit it with the kettlebell a few times, so might need to figure out how to wear on leg or something Superset 1 Kettlebell Deadlift 24kg 3 x 12 Clean+Press 16kg 12x3 L&R Superset 2 (have a longer break for sets of squats helped back fatigue) Squat 24kg 3x12 Row 16kg 3x12 LR Squat position, Band just above knee, push apart 3sec in 3sec out, 3x12 (maybe add curls to this as a superset. Would like to add swings but worried I'll over tax my back.) Lying bicycle crunches 20 each leg x3 (this is really helping relieve sciatica.) Glute Bridge 20x3 Was easy enough today. Switch to 4x8 next time. | ||
| luki | | ... | 25-02-2021 @ 13:33 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Thursday 25 February 2021 2x 1000 meters, at 3:50mins 29 strokes. 2x 1000 m, was 4:05mins 29 strokes. Out of breath. Try to get 3 under 4 mins next time. | ||
| luki | | ... | 26-02-2021 @ 09:49 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Friday 26 February 2021 Superset 1 (No Breaks) Kettlebell Deadlift 24kg 4 x 8 Swing + Strict Press 16kg 4x8 L&R Superset 2 (20 secs between sets) Squat 24kg 4x8 Row 16kg 4x8 LR Lying bicycle crunches 20 each leg x4 Glute Bridge 20x4 Squat position, Band just above knee, push apart, 3x20 (That seemed to be the correct volume to feel on out leg) | ||
| luki | | ... | 01-03-2021 @ 08:53 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 01.03.2021 @ 08:54 AM by luki Monday 1 March 2021Superset 1 (No Breaks) Kettlebell Deadlift 24kg 4 x 10 Swing + Strict Press 16kg 4x10 L&R Superset 2 (15 secs between sets) Squat 24kg 4x10 Row 16kg 4x10 LR Lying bicycle crunches 20 each leg x4 Glute Bridge 60 secs Squat position, Band just above knee, push apart, 4x20 | ||
| luki | | ... | 02-03-2021 @ 21:30 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Tuesday 2 March 3x 1000 meters. | ||
| luki | | ... | 06-03-2021 @ 17:56 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Thursday 4 March 2021 Back to physio. Had some progress in terms of strength. Said I need to concentrate on not tilting tailbone behind. Added a new exercise. Recommended moving to barbell and getting a free stand desk. Next app 6 weeks. Working overtime and had 4 2am calls. training s**t. Saturday 6 March 2021 Kettlebell Deadlift 24kg 4 x 10 Strict Press 16kg 4x10 L&R (concentrate on not dropping shoulder and keeping tailbone in line. Squat 24kg 4x10 Row 24kg 4x8 LR Squat position, Band just above knee, push apart, 4x20 Lying bicycle crunches 20 each leg x4 (black band and keeping tilt.) Glute Bridge on sofa 10x4 | ||