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Neil's Journal

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ThingIconNeil's Journal14-05-2012 @ 09:54 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Right since the Procedure I have decided to start a new journal for a couple of Reasons!
Firstly I need to rehab things properly and over a period of time so that I can have the best chance of being as close to 100% as I can in normal life.
I'm getting married in a couple of months and I'd like this new direction in my life to be a new start to a fitter healthier me. also when the time comes for building a family I want to be able to be there for them at all times and not have a issues that I have currently gone through, also I don't think its fair either.

After my procedure I haven't been told of any after care treatment except rest up for 2 weeks and then see a chiropractor after 3 weeks. so i'm going to play things very safe after the advice from a few Sugdenites and forming my own idea's.
so i feel after the PM's and posts i have had that i should be doing the following
things to Drop...
1) Weight
2) Squats, Deadlift, Events, anything that would put weight through the lower back.

things to work on
1) weight loss through diet and cardio such as walking, Swimming, maybe some cross trainer stuff. would like to get down to initially 120 - 125 then see if i need to make changes to take it further. just as long as i'm happy pain free and able to everything i can in life.

2) Drastically improve flexibility by getting the hips, hamstrings, lower back, upper back all looser to relieve the tension from tight muscles and a good stretching regime will be required.

3) this might be controversial but Strengthen the lower back - Starting with BW GM's with a Broomstick from this link http://southernlord.efblogs.com/2009/05/03/rehabilitating-the-...
i did a bit more digging in to the nerve issues and Nerve flossing comes up a lot. also retraining the mind to a certain movement after a prolonged injury (thins will be hard as the mind thinks that the will be pain every time i move so i'll need to work on thins alot. except i'll not do the Halted Deadlift just now.

this is the type of plan that i'm going to follow through untill i feel that things are getting better.

Weeks training
cardio exercise - Walking, cross trainer or swimming (but cardio everyday)
Lower body Stretching - hamstrings, hip flexors, priformis, IT band etc.
Coshack BW squat -
Lunges to the side
Paused Squats with BW and Broomstick
Core exercise - Birddogs, Planks, Ab roll outs wood choppers, Russian twists
some sort of Grip exercise
Benching (maybe start 3 weeks after the procedure)
chin ups, Shoulder ups, Face pulls, Inverted rows
GM's 5 with Broom Handle


i'll stick with this for a number of months hoping that the weight comes downs an that the flexibility improves helping the recovery. if everything goes well then i'll see about adding is something down the line. but the goal is to be lighter, fitter, flexible and PAIN FREE.

some of you will not agree with with the method but i think that it will work and is something i can fine tune depending on progress.

but this week and ext it wild be walking and stretching.
chaosIcon...14-05-2012 @ 10:01 
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An amazing human being
Member 2047, 17156 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Hope it all works for you neil, you seem to have a good plan there and if you stick to it you will be an ultra trim Thing Grin

Swimming is by far the best exercise you can do for wieght loss and general improvment on health and it doesn't put any strain on your joints!
ThingIcon...14-05-2012 @ 10:04 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
chaos said:Hope it all works for you neil, you seem to have a good plan there and if you stick to it you will be an ultra trim Thing Grin

Swimming is by far the best exercise you can do for wieght loss and general improvment on health and it doesn't put any strain on your joints!


Cheers John - it was Drew that has been a good source of answers in this rehab plan.
davycummingsIcon...14-05-2012 @ 10:05 
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he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
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I think you are right to do this. A break from heavy stuff to get yourself right is a good plan. Once fit you wont find it too hard to get back to strength training again, if and when you feel the other goals have been achieved.

You know several of us at the gym here have been of the poinion that propping the heavy stuff and concentrating on weightloss and fitness followed by a spell of dare i say it more BB style training would do you good.

It wont be an easy adjustment to make, but i think once done you can get to enjoy it, or at least the results of it.

All the boys will give you plenty encouragement if you can stick with it
ThingIcon...14-05-2012 @ 10:07 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Cheers Davy, its going to be hard but i need to do it.
BenvieIcon...14-05-2012 @ 10:15 
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embarrasingly poor bench
Member 2684, 4043 posts
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All the best with your recovery and weightloss goals Neil, looks like you've got things planned out well and I'm sure you'll meet all your goals if you follow your plan.
Simon_TIcon...14-05-2012 @ 10:28 
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wales
Member 1058, 5361 posts
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Benvie said:All the best with your recovery and weightloss goals Neil, looks like you've got things planned out well and I'm sure you'll meet all your goals if you follow your plan.


X2.

Good luck with it mate, I think weight loss and flexibility are the main things you should be focussing on and I do really hope this works for you and your (future) family.
ThingIcon...14-05-2012 @ 10:30 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Cheers Lads
bryceIcon...14-05-2012 @ 10:31 
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Juice loose aboot this hoose
Member 1401, 3962 posts
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Good luck neil, never thought you would start a new journal!

Ive heard high rep KB swings are good for protecting the back (ie. the backs endurance at holding the correct position means its less likely to go wrong on heavy lifts).
General_illIcon...14-05-2012 @ 10:31 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
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Sounds like a sensible idea Neil. Get Fixed Stay Fixed.
ursusIcon...14-05-2012 @ 10:39 
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Man up and have a fuckin coffee
Member 2086, 9717 posts
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General_ill said:Sounds like a sensible idea Neil. Get Fixed Stay Fixed.


yeah we want you back to comp standard Neil Happy
ThingIcon...14-05-2012 @ 10:40 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
bryce said:Good luck neil, never thought you would start a new journal!

Ive heard high rep KB swings are good for protecting the back (ie. the backs endurance at holding the correct position means its less likely to go wrong on heavy lifts).


Hungarian Core Blasters or KB swings as great for increasing the Core Endurance and strength but this next 2 to 3 weeks i'll not be loading the back directly with any additional weight other than body weight.
ThingIcon...14-05-2012 @ 10:40 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Dan - this is the goal stay fixed

Jay - got to get fixed first then i'll take it from there
davycummingsIcon...14-05-2012 @ 10:53 
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he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
727.0 kgs @ 118kgs UnEq
Thing said:
Hungarian Core Blasters or KB swings as great for increasing the Core Endurance and strength but this next 2 to 3 weeks i'll not be loading the back directly with any additional weight other than body weight.


Good plan.

Cardio and mobility stuff needs to be your priotity for now, but pick and choose carefully. Keep the back mobile but not strained.
drewIcon...14-05-2012 @ 11:00 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
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Good luck sir. I'd abstain from the roll outs and wood choppers for a few weeks too

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