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[timtimtimmah19]

Doctor says I have a bad muscle strain and I'm not allowed to lift anything over 8lb for the next week or so lol. I'm also getting physical therapy and the rest depends on what they say I can do. All in all, I'm happy, it could be a lot worse.

[swanso5]

why 8pds???

doctors asre ridiculous sometimes

i bet he'd say you could do a bodyweight squat but you're lifting 60 - 70% of your bodyweight there and even do the same standing upright...

[Boss Man]

I would to some extent support what the doctor says. At least he didn't say do nothing for a week.

[timtimtimmah19]

It kinda seemed like more of a watch what I do in my daily routine type of thing rather than a workout limitation. He also said no heavy lifting weight training wise for at least a couple days, and not to do any deadlifting or any variation until the therapist clears me.

My plan of action, keeping what he said in mind is this: keep it quiet for today, basically stay on the couch icing and heating, for the next couple days, since I'll have to be at work anyway just get some walking in there doing normal tasks. From there I'm thinking I'll do some light cardio work/body weight exercises starting Thursday/Friday, depending on how I'm feeling, and if everything feels good start trying to get cleared to lift for next Monday to Wednesday (but not anything with excessive strain on my LB). Does that sound reasonable to anyone who has any experience with this injury and the usual recovery style/time?

[swanso5]

do nothing back glute and seeatus activation work for 1 - 2 weeks i'd say

[timtimtimmah19]

So do you think I'd be okay starting up with some upper body lifts again that Monday to Wednesday and then maybe starting back up with some lower body lifts the Monday or so after that? I hate to put off lower like this and would usually never just lift upper but I figure I might as well if that's all I can do at the time.

One other quandary, I work from 10-6 at a local convenience store and only get one lunch break over that time, which wreaks havoc with any kind of sound nutrition plan. Unfortunately I work the registers (o joy) which makes any kind of snacking pretty much impossible. Would you suggest I just eat at 2 to get my meal in the middle or would I be better off just bringing in some quick meals (assorted veggies with some chicken or something) to scarf down during "bathroom breaks" around 12 and 4 with a solid meal at 2, as disgusting as it would be to eat in a bathroom...I just want to be really really good with my nutrition these next couple weeks if I'm not working out at 100% of my potential.

Thanks for the input guys!!

[swanso5]

i wouldn't even do that..i'd be getting my oush ups, inverted rows and lunges at bodyweight back in decent shape technique wise before adding any wt...no compensation from anywhere

[timtimtimmah19]

So today I did some bodyweight exercises to give my back a quick physical test since it's actually been feeling okay the past couple days. It looked something like this:

Pushups on Boxes: 25 20 20 15
Inverted Rows: 15 10 10 10

My back felt great, but I felt like absolute garbage, not being able to run or lift or anything for a week or so now has really killed me it seems. I guess I'm also not used to these rep ranges so that could also explain my fatigue. Tomorrow I think I'm going to try to go for a long slow jog and do some shortened plank exercises.

[timtimtimmah19]

Went for a 2.5 mile run today, was relatively intense as long distance runs go. No trouble with the back at all with it. I did also plan to do some planks and whatnot but my core was already sore from yesterday so I decided to wait until tomorrow. Tomorrow I'm thinking of doing some vanilla planks and core exercises to test how my back is with that. It felt fine today though, so I'm hoping to maybe try a normal upper body lift day come Monday

[timtimtimmah19]

First full effort upper body lift since the injury yesterday:

Chin-Up: 65x1 65x1 75x1 85x1
Bench: 195x6 200x6 200x6 205x6
Chest Support Row: 135x6 145x6 155x6 155x6
Shoulder Press: 120x6 125x6 130x5
Body Weight Tricep Extension: 3x12
Pallof Press: 20x12 25x12 25x12
Side Plank: 3x1:00

I'm going to need to do another upper body lift tomorrow, I'm avoiding heavy loading on lower until next week to give some more healing time, so should I just repeat this or change it up a little?

[swanso5]

like i said you should be doing glute activation stuff for your lower body, you need anyway i'm sure

[timtimtimmah19]

I misinterpreted what you said in an earlier post, when you said do nothing back glute and seeatus activation work for 1 - 2 weeks i'd say I got confused by the back and took it to mean don't do any of it. My bad

[timtimtimmah19]

Meal 1: High Fiber Cereal, cup of milk, 2 eggs, slice of cheese, english muffin (whole grain), cherries

Went for what amounted to a long slow run with someone I'm helping train.

Meal 2: Kiwi, Banana, Strawberries, Orange Juice (blended all up), slice of bread, peanut butter

Meal 3: Turkey Sandwich with pickles, carrots, cucumber

Meal 4: Power Bar, Protein Shake

Front Squat: 185x3 185x3 195x3 205x3 215x3 225x3
Bench: 8 reps at 195 x 3
Row: 8 reps at 145 x 3
Face Pull: 12 reps at 35 x 3
Diamond Pushup: 3x20
Swiss Ball Rollouts: 3x8
Planks: 3x2:00

Meal 5: Protein Shake, strawberries, kiwi

Meal 6: Bratwurst (one), small serving of pasta, broccoli

Quick Question: If 8 reps is too easy for the swiss ball rollouts, should I up the amount of reps or change to another exercise?

[timtimtimmah19]

So I'm finally healthy enough with my back to start lifting heavy again. The only problem is I'm now at college so I have to find a way to fit everything into my daily routine, since things have been hectic. Nutrition has been my biggest problem so far, the amount I've been eating has dropped drastically as I just haven't found time, which will change though.

[swanso5]

missed the last post...do roll outs from feet to make harder then use a barbell, a towell, a loaded barbell etc

get food organised, it can easily be done to at least 90% that you wrre doing with time on your hands