A790's Training Log

[A790]

Had my MRI on Monday. Damn that's a cool machine!

Anyway, did my core training yesterday.

Push ups (2x35)
Lunges (1x8 per side)
Squats (2x20)
Plank (2x30 seconds)
Pelvic lift (2x10 held for 5 seconds)
Reverse superman (2x30 seconds)
Random stretches

Don't hurt as much this morning as I normally do. Might start doing them all before bed as I did last night.

[A790]

Walked/jogged 5.21km yesterday in 44 minutes. Averaged 8:24 per kilometer. Not too shabby!

Core training today:

Push ups (2x35)
Lunges (1x8 per side)
Squats (2x20)
Plank (2x30 seconds)
Pelvic lift (2x10 held for 5 seconds)
Reverse superman (2x30 seconds)
Random stretches

Going for a short walk (<3km) later on this afternoon.

[scboss]

good stuff man seems like your getting better. Just be very cautious of doing deadlifts when u go back to full training. When i hurt my back last year i was doing 2 plates on each side now im almost back to one plate on each side. But i feel my core is way stronger this time around

[A790]

Went for a 12km bike ride yesterday. I seem to recall riding a bike being a hell of a lot easier when I was a kid...! Wow. After 20 minutes I was pretty much pooched, but since I was already 5km into the ide I just figured I'd finish the damn thing. Haha.

Also got my MRI results back yesterday. I have no idea what they mean though, and my doctor just referred me to a spinal specialist. Any of the beyond genuises/doctors (xrayvsn?) care to help me out on this one?

Verbatim:

FINDINGS:
Note that there is atransitional anatomy at the lumbosacral junction. The lowemrost disc visualized on this examination appears rudimentary and has been designated as S1-S2 with the disc spaces above numbered accordingly.

Vertrebral body height and alignment are normal throughout the lumbar spine and marrow signal is within normal limits. the conus medullaris has a normal appearance.

>>>> So that all sounds decent to me, with the exception of a primitive/underdeveloped lowermost disc. So far so good, right?

The central canal is congentially small throughout the lumbar spine. There is no evidence of disc protrusion, focal nerve roote comrpoimise, or foraminal steriosis at any level from the thoracolumbar junction down to L4-5.

>>>> The central cancal is where the spinal cord is. So, mine is smaller in the lumbar spine?

At the level designated as L5-S1, there is a right posterolateral disc protrusion which extends into the right lateral recess and impinges on the descending right S1 nerve root. Note is made of mild to moderate billateral facet arthopathy at this level. The foraminae are patent.

There are no other abnormalities of note.

>>>> So, in terms of back injuries, what have I got going on here? Is this thing serious (aka, no long-term recovery) or is this like the millie-vanillie of back injuries (aka, I'll get fixed up eventually). I'm somewhat confused.

[A790]

After writing this rant I decided to go out and see if I could break the 8 minute/kilometer barrier for my usual 5.1km route.

I haven't taken any anti-inflammatory's/pain killers for several weeks now, so I'm relying 100% on my core training/cardio conditioning to shove my protruded disc back into submission.

In 37 minutes and 38 seconds I walked/ran 5.1 kilometers, for an average pace of 7 minutes and 35 seconds per kilometer. Fuck yes.

[A790]

Today's walk/jog: 4.96km in 39 minutes and 2 seconds. Total pace: 7 minutes and 52 seconds per kilometer.

Somewhat disappointed I wasn't able to at least match my time from a few days ago, but them's the breaks. I'm hoping to break 7 minutes flat by the end of August.

[A790]

Hit the gym today for the first time since early May. Did a small upper body push circuit to re-acclimatize myself with it.

Bench:
5 x 5 (135, 145, 155, 165, 175).

Seated military press:
5 x 5 (50, 50, 50, 60, 60)

Dips:
3 x 5 (body weight)

Squat:
5 x 5 (45)

Definitely feel the back injury on the core aspect of things, but it's a good pain. Not shredding/piercing, but more of a stretching. Interestingly enough, I felt my right shoulder flare up during the bench and military press. Injured it two months ago, thought it'd be healed by now.

Ended with a 5 minute cardio cool down.

So excited to be back at the gym.

[A790]

Hungover as hell today. Went for a run with a buddy. 5.21km in 44 minutes. Averaged 8:24 per kilometer. Feeling damn good, but still fucking hungover haha

[A790]

Did my usual 5.2km route again yesterday with a friend. Leisurely pace, very much going for a stroll. Totalled just under 11km yesterday.

Ran 4.9km today in 35:51, averaging 7:18 minutes per kilometer. This is my best average that I've recorded to date. It's not very sustainable though- the last 1.5km I really had to push myself to jog, walk at a good pace, etc. I'm hoping to be able to break 7 minutes flat by the end of august, with my average pace being 7:30. Right now I struggle to break the 7:30 barrier, and my average pace is probably right around 8 minutes.

Hitting up the gym tomorrow for some chins, curls, etc.

[A790]

Upper body today:

Chins:
5 x 5 (body weight)

Bent over row:
3 x 8 (95lbs, 105lbs, 110lbs)

Barbell curl:
2 x 6 (70lbs, 80lbs)

Lat pull-down:
3x6 (84lbs, 96lbs, 96lbs)

Tried the bent rows with low weights. Made sure form was perfect. Everything feels good so far. Hoping that trend continues!

[A790]

Did a 4.9km route with the roommate today. Overall pace was 4.95km in 42:42, averaging 8:37/km. I'm hoping to whoop my roommates ass to get her down to 8 minutes flat.

[SIC1]

Originally posted by A790

At the level designated as L5-S1, there is a right posterolateral disc protrusion which extends into the right lateral recess and impinges on the descending right S1 nerve root. Note is made of mild to moderate billateral facet arthopathy at this level. The foraminae are patent.

There are no other abnormalities of note.

&gt;&gt;&gt;&gt; So, in terms of back injuries, what have I got going on here? Is this thing serious (aka, no long-term recovery) or is this like the millie-vanillie of back injuries (aka, I'll get fixed up eventually). I'm somewhat confused.

Facet arthopathy(a pathology or abnormality of a joint) is an underdiagnosed cause of back pain. It is a degenerative arthritis that affects the facet joints in the spine. (the wings on the side of the actual vertibrae.) this could be cause by the loaded (weigth bearing) unilateral movement (bending to one side).
Nerves exit both sides of the vertbral discs.
The MRI indicates that that may be the root of the pain you have. although it's mild to moderate and bilateral = both sides.

In order to protect the back core work is needed. Best is los of weight which you have been doing and continually checking posture anatomically while sitting, standing and gait analysis. (walking)


Most back problems get better with eating habits (weight control) and exercise. You are doing both so continual rehabilitation will get you back. Most problems people are faced with is the continued effort. Good on ya for keeping yourself and others (myself included) on track.

[A790]

^^^ Thanks for the clarification on that

Hit the gym up today...

Bench:
5 x 5 (145, 155, 165, 175, 185)

Seated military press:
5 x 5 (30, 30, 35, 35, 35)

Dips:
3x6 (body weight)

Chest cable cross over:
5x5 (48, 48, 60, 60, 60)

Feeling pretty good so far. Hoping to get my strength back to where it was in March/April by early Sept!

[A790]

Went cycling today. 21km in 1 hour and 12 minutes. Feel like a bag of shit right now. Been years since I rode a pedal bike. It's a good hurt, though.

Want to get that 21km loop down to 45 minutes by end of September!

[A790]

Went Kayaking today! 7km down the bow river.

[A790]

Went for a jog today with a friend. Very proud of both of us.

10.87km in 1 hour and 24 minutes, with an average pace of 7:48 min/km. Very, very, very cool. Going to make this route a weekly thing as well!

[Darkane]

A790 how do you feel about this running?

It's not the best for back injuries that's for sure.

For cardio if you find sprinting to tough, try Barbell complexes. I think I read you added them but Some more bigger ones are ideal for cardio. Can help increase core strength and dial you in per se for form.

[A790]

Originally posted by Darkane
A790 how do you feel about this running?

It's not the best for back injuries that's for sure.

For cardio if you find sprinting to tough, try Barbell complexes. I think I read you added them but Some more bigger ones are ideal for cardio. Can help increase core strength and dial you in per se for form.

To be honest, my back is feeling pretty decent. The pain has gone from a 6 or 7 to like a 2 or 3. It's fucking wonderful.

Hit the gym today.

Chins:
2x6 (body weight)
3x5 (body weight)

Bent row:
3x8 (95, 115, 125)

Barbell curl:
2x6 (70, 80)

Seated lat pulldown:
3x6 (96, 104, 104)

Feeling.... OK. Was hoping for a bit more oomph with the chins (was shooting for 5 x 6).

[A790]

Went for my typical 4.9km route today. Took a friend with me.

Did 4.94km in 38:11, for a pace of 7:44. Very happy that my average pace is below 8:00.

Gym tomorrow!

[A790]

Gym yesterday.

Right shoulder is starting to bug me again. I guess it hasn't fully healed from when I messed it up earlier int he year. Going to lay off it for a while.

Bench:
5x5 (145, 155, 165, 175, 185)

Standing military press:
5x5 (35/arm, 35, 40, 40, 40)

Dips:
3x7 (BW)

Cable crossover:
5x5 (48, 60, 60, 60, 60)

Going for an 19km bike today.