03-26-21 05:53 PM - Post#909163    

Ganglion sounds like. I'm sorry brother. Well wishes your way, to you both.

By that laundry list of work, I'd rather a ganglionic Al-ish type existence than that of the mere mortal man

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Alchr('039')s Training Log
03-29-21 12:45 PM - Post#909208    

• The Judge Said:

Thanks, John. This growing old stuff leaves a lot to be desired.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Re: Uncle Al
03-29-21 12:47 PM - Post#909210    

• pink.pixie Said:

Thanks, Pix. I'm on it and will keep you guys in the loop.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-29-21 12:49 PM - Post#909211    

• Diablo Said:

Thanks, Leo. "Ganglionic Al" has a nice ring to it.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-29-21 12:53 PM - Post#909212    

Hope you find a remedy and some relief, Al!

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

Uncle Alchr(chr('039')039chr('039'))s Training Log
03-29-21 12:55 PM - Post#909213    

Warmups:
Treadmill, catt & camel, bird dog, plank/side bridge, McGill curlup, sphinx, cobra

Complex:
[KB swing x 15 to KB snatch x 5/5 to goblet squat with 10 second hold x 5] x 2

TBDL: 140x5, 190x5, 240x8
Incline BP: 95x10, 115x10, 135x10, 155x8
Chin: 20,20,17 and
WG Pullup: 10,10,11 ss with
Dip: 20,20,20,20,20,24
Side Lateral Machine [down the stack]: 100x10 to 90x10 to 80x14 to 70x12
Hanging Leg Raise (feet to bar): 10
Medicine Ball Squat & Throw: 10x10

Walk: 3.8 miles

Bodyweight: 162.6

Started off well, but lost steam after the dips. Will modify accordingly next time.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 03-29-21 04:21 PM. Reason for edit: No reason given.

03-29-21 01:15 PM - Post#909217    

• yadmit Said:

Thanks, Tim.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-29-21 01:15 PM - Post#909218    

Best of luck resolving the back issues.

"Coyote is always waiting, and Coyote is always hungry."

03-29-21 04:17 PM - Post#909225    

• Steve Rogers Said:

Thanks, Steve.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
03-31-21 01:00 PM - Post#909303    

Warmup: Treadmill, cat & camel, bird dog, plank/side bridges, McGill curlup, sphinx, cobra, bar dead hang 30 sec x 2)

Leg Ext x 100 rest/pause
Lying Leg Curl: 50x40
Adductor: 70x30
Seated Cable Press: 50x20, 70x15, 90x12, 110x4
EZ Bar Preacher Curl: 55x10x4
OH Tri Ext Machine: 70x20, 80x15x3 drop to 50x17 ss with
Cable Conc Curl: 40x20, 45x15, 50x12x2

Walk: 4 miles

Bodyweight: 163.2

Had a nice full body complex planned, but the equipment I needed was tied up. So, I just did a little leg isolation and pumped my shoulders and arms. Not bad.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 03-31-21 04:51 PM. Reason for edit: No reason given.

03-31-21 07:06 PM - Post#909322    

Solid! Way to accommodate the situation!

Diablo Everyone has a plan until they get punched in the mouth- MT

04-02-21 12:50 PM - Post#909367    

• Diablo Said:

Gracias, amigo.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-02-21 01:21 PM - Post#909369    

Dead Hang x 30 seconds x 3 ss with
Goblet Squat Hold: 15 x 30 seconds x 3
High Bar Sqwat: 45x5, 95x5x2, 115x5, 135x8
Hammer Strength Chest Press: 190x10, 240x10, 280x8x2, 150x25
H.S. High Row: 190x10, 240x10, 280x10, 330x10, 380x5
Cable Hammer Curl (rope): 135x12x2 drop to 115x14 drop to 95x17
Reverse Pec Deck Rear Lateral: 100x10x4
Stability Ball Crunch x 40
Dead Hang x 30 seconds

Walk: 4.7 miles

Bodyweight: 162.5

• Arthritis let me know it didn't like the cold, so I needed extra time on the treadmill to warm up and every squat rep rattled every joint. However, it was smooth sailing afterwards. I was able to get some decent numbers and a good pump.
• My ART therapist/chiropractor took a look at my MRI. He told me the cyst is at the edge of my vertebrae and asked me if I'd let him try to smash it over the next few sessions. Sounded kinda scary, but I said okay. He used his thumbs and a massage gun this time. Felt okay. He told me to hit it a few times with my lacrosse ball between visits. That aggravated the nerve. Not sure if I want to continue the homework, but I will let him continue the experiment in the office. Will see my doctor next week to talk about steroid shots and nerve ablation.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-03-21 09:10 AM - Post#909388    

Someday, I hope to do half of all that, Uncle Al!

04-03-21 10:21 AM - Post#909391    

• Steve Nye Said:

Thanks for dropping by, Steve. Hope you are doing well.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr('039')s Training Log
04-04-21 07:04 AM - Post#909406    

Good job, good thinking, Al- Da man.
Q:
Can't a doctor just puncture and empty the cyst with a needle ( if it is on the outside of the vertebrae)?

Aut viam inveniam aut faciam.

Re: Uncle Alchr(chr('039')039chr('039'))s Training Log
04-04-21 07:37 AM - Post#909410    

• pink.pixie Said:

The cyst is not on the exterior. I believe he meant the edge of the facet joint. Will press him on that at tomorrow's visit. The efficacy of aspirating with a needle will depend on the consistency of the cyst.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-05-21 01:09 PM - Post#909434    

Hang: 30 seconds x 3 ss with
Goblet Squat: 25 x 3 (paused with explosive concentric)/3 (10 sec hold at midpoint)/3 (4-5-4 tempo) x 2, 30 x 3/3/3
Conventional Deadlift: 135x5, 185x5, 210x10
Hang: 30 sec
Dual Cable Chest Press:
Decline: 30s x 25, 40s x 20
Incline: 50s x 15, 60s x 12
Straight: 70s x 12, 80s x 10
Lat Pulldown (neutral grip): 160x10, 180x10, 200x10, 200x12 ss with
Pushup (close grip, palms facing) x 30,30,30,35
DB Pullover: 30x20
Side Lateral (down the rack): 40s x 15, 35s x 12, 30s x 10, 20s x 15, 15s x 22
Hanging Leg Raise (feet to bar) x 10
Hang: 30 sec
Walk: 4 miles

Bodyweight: 164.0

Yesterday's Easter pigout resulted in a lot of energy this morning. Changed some things around, worked hard & fast, and had a lotta fun.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-05-21 04:37 PM - Post#909442    

Looks like a great workout Al!

Uncle Alchr('039')s Training Log
04-06-21 09:26 AM - Post#909460    

• JDII Said:

Thanks, JD. Yea, I like my present routine a lot. With severe stenosis at L4/L5 and high potential for sciatica, I've been forced to keep the lower body work at or below 50% intensity with low volume, but as long as I can do the easy stuff while hitting the upper body hard, I feel like I'm accomplishing something.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-06-21 09:28 AM. Reason for edit: No reason given.

04-06-21 03:19 PM - Post#909475    

Geeez, hardcore, man!

Diablo Everyone has a plan until they get punched in the mouth- MT

04-07-21 01:22 PM - Post#909495    

• Diablo Said:

Just followin' your lead, D.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-07-21 01:35 PM - Post#909496    

Hang: 40 seconds
Leg Ext: 50x25, 80x20, 120x20
Adductor/Abductor Machine: 80x20/40x20
KB Swing: 30x20, 35x20, 40x20
Seated Machine Press: 70x20, 100x20, 135x8, 140x6, 70x30
Curl 21s: 50 x 7/7/7/ x 2, 60 x 7/7/7 ss with
Rear Tri Pushdown: 60x30, 70x30, 80x30
Cable Concentration Curl x 15/15, 12/12, 12/12 ss with
OH Tri Ext Machine: 80x15, 90x12x2
TRX Inverted Row/Ws x15/12, 12/10
Reverse Hyper: 20, 20

Cat & Camel
Bird Dog
Plank/Side Bridge
McGill Curlup
Hang: 40 seconds

Walk: 3 miles

Bodyweight: 164.1

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr('039')s Training Log
04-07-21 06:29 PM - Post#909502    

• AAnnunz Said:

There you go!

Aut viam inveniam aut faciam.

Re: Uncle Alchr(chr('039')039chr('039'))s Training Log
04-09-21 12:02 PM - Post#909553    

• pink.pixie Said:

Right down the rabbit hole.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-09-21 12:32 PM - Post#909555    

HOPS (little to no break between sets)
Thruster: 15s to 20s to 25s to 30s x 6
CGBP (feet on bench): 45 to 65 to 95 to 115 to 135 to 155 x 6 to 175x5 to 155x8 to 135x10 to 115x15 to 95x20
Machine Row: 120 to 140 to 160 to 180 to 200 to 180 to 160 x 6 to 140x8 to 120x10

Seated Hammer Curl: 20s x 20,17,13 ss with
Seated Bent Over Rear Lateral: 20s x 15 x 3

Steep Incline Leg Raise: 30,25
Hang: 30 sec x 2
McGill Big 4
Cobra
Piriformis and lower back stretches

Walk: 4.4 miles

• Change of pace this morning with the hops. Pretty cool way to go, especially if you want to get a great workout in minimal time.
• Back was bothering me a bit, so I replaced the planned barbell squats with light dumbbell thrusters. Otherwise, am pretty happy with the numbers.
• Bitched to a hospital radiology rep about discrepancies between my xray and MRI reports. She was polite and patient, but insisted they were correct, based on the superiority of MRI. I argued (respectfully and politely) that there were things on the xray the radiologist missed, causing me to go down the wrong troubleshooting path for the three months before I got my MRI report, but got nowhere. [Sigh]

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr(chr(chr(chr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))039chr(chr(chr(chr(
04-12-21 01:24 PM - Post#909592    

As I read through the first few chapters of Dr. McGill's Back Mechanic over the weekend, I realized he would not be thrilled with some of the advice I've been given by internet gurus, personal trainer friends who work with physical therapists, my chiropractor, my ART practitioner, or my doctor. Most of his stuff makes sense. The only thing I think he goes overboard on is his seemingly rigid adherence to never putting your spine in flexation.

Be that as it may, I've decided to start using his excellent troubleshooting guidelines. These include self tests, one of which is separating which movements trigger or exascerbate pain from those that make things worse. This morning, I had just a little lumbar pain (from sitting too long at the breakfast table) as I headed to the gym, so I think this was a good starting point for relative pain assessment. I tested what I thought would be the safest squats and rows, that is, those which cause the least spinal compression:

SQUATS
Paused Goblet: 25x5, 35x5, 45x5 (Good, but have to be careful about butt wink at the bottom.)
Landmine: 45x5, 70x5x2 (Strange ROM, but easy to maintain neutral spine.)
Belt: 95x5, 125x5, 135x5 (Excellent. Also challenges balance.)
Landmine Split: 45 x 3/3 x 2 (Wow! Might be the best. Will test again with higher reps when fresh.)

ROWS
Chest Assisted Machine: 120x10, 160x10, 180x10 (Fair. Spine contractions a bit bothersome. Expected better.)
Hammer Hi Row: 250x10, 280x10, 330x5 (Very good, although I didn't go hard enough to make my spine fight to remain stabilized.)
TRX Inverted: 12,12,15 (Excellent)

Regular training with things I know are safe:

PULL/PUSH/CARRY CIRCUIT
Pull. Weighted Chin: 25x10,10,12 and Weighted Pullup: 15x10x3
Push. Weighted Dip: WG - 25x10x3; CG - 15x25 and Pushup (with handles): WG - 30,25; CG - 40
Suitcase Carry: 60 paces x 6

One Arm Curl: 15 x 20/20 x 2

REHAB
Cat & camel, McGill curlup, plank/side bridge, bird dog x 3

Walk: 4 miles

Bodyweight: 161.3

Lotta work, but nothing even close to failure.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-13-21 09:18 AM. Reason for edit: No reason given.

Re: Uncle Al's training log
04-14-21 07:35 AM - Post#909626    

• AAnnunz Said:

Agreed with all of that. It's a really interesting read and some gold dust info and practices.

• AAnnunz Said:

Never heard it called that before but I know exactly what you're on about there and I have been very conscious of the same for a while.

I don't think I can do proper back squats without winking, something happens down there and I'll be looking closely at it when I do my Goblet squats tomorrow.

How are you mitigating it? Any tips?

Also, I have been consciously keeping tabs on my sleeping position and trying to get used to sleeping only on my back or on my side (not the weird hybrid front / side thing I've been doing for years) and have found a striking improvement in how much waking pain i'm in.

'You can throw in the towel or use it to wipe the sweat off your face and keep going' 'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill

Re: Uncle Alchr(chr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))039chr(chr(chr(chr(�
04-14-21 09:01 AM - Post#909630    

• Volumiza Said:

I sleep on my back, so I'm pain free in bed, unless I do a glute raise to smooth the sheet under my bum.

Now that I've found squat variations that cause less spine compression, I'll probably stay away from back squats. Finding safe hinges will be more difficult. Can't think of anything, except the one leg RDL. Might go back to the very light, high rep TBDLs I did a few weeks ago to see if they an be done longer term.

Mitigation continues to consist of finding postures and movements that don't hurt and, of course,but that magic stretch(es) that will get me out of pain immediately if I poke the bear.

Most helpful tip so far: My worst pain has come after sitting in a slouched position for too long. Putting a small pillow behind my lumbars (just ordered the lumbar pad McGill recommended) and doing that exptended arm double corrective drill (page 93) have been a godsend.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-14-21 09:12 AM. Reason for edit: No reason given.

Uncle Alchr(chr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))039chr(chr(chr(chr('03
04-14-21 12:48 PM - Post#909638    

More testing, this time with hinge/hamstrings and horizontal press:

One Leg RDL: 15 x 8/8, 25 x 8/8 x 2 (Okay. Probably the closest I'll come to a safe hinge.)
TBDL: 50 x 2 (Nope. Could feel glute instability right away.)
Lying Leg Curl: 40x10 (No. Couldn't do reps without engaging erectors.)
Seated Leg Curl: 40x10x2 (Fair)
Standing One Leg Curl: 25x10/10, 30x10/10, 35x10/10 (Bingo! Perfect.)

Adductor: 70x15, 50x15x2 (Pretty good, but will have to be careful about irritating medial glutes.)
Abductor: 30x15 (Okay, but useless.)

Dual Cable Decline Flye: 30s x 20, 35s x 15 x 2 (Excellent. Might use these for pre-exhaustion, since my loads will be low until my back is better.)
Hammer Iso Chest Press: 100x20, 190x15, 230x15 (Good, as long as I keep the loads reasonable.)
CGBP (feet up): 135x12x2 (First set was bothersome, because I flattened my lumbars against the bench. However, when I provided lumbar support (rolled towel), it was quite good.)
Free Motion Chest Press: 100x20, 130x15 (Same as CGBP.)

Because big arms are awesome:
One Arm Dead Hang Preacher Curl: 20x17/17, 20x13/13
V Bar Tri Pressdown: 75x50 to 65x30 to 55x30

Suitcase Carry x 30 seconds x 2L/2R
Cat & camel, McGill curlup, rolling front/side plank, bird dog x 3
Hang: 1 minute

Walk: 4.4 miles

Bodyweight: 160.8

Very productive morning. Big takeaways were support the lumbars (ordered an inflatable pad) and engage the abs.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-15-21 07:25 AM. Reason for edit: No reason given.

04-14-21 02:34 PM - Post#909644    

Looking good, man! Getting stronger! Some good work going on, now go eat something

Diablo Everyone has a plan until they get punched in the mouth- MT

04-14-21 08:04 PM - Post#909648    

Great work, Al. Glad to hear how you go about it.

Aut viam inveniam aut faciam.

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
04-16-21 01:03 PM - Post#909679    

Pix and D - Thank you.

Today, I sought vertical presses that would not put too much pressure on my spine. As expected, eliminated standing military, landmine, Smith Machine, and Free Motion seated presses after a couple of reps. The following were okay:

Seated DB Press: 25s x 20, 40s x 15 x 2 (ss these with
Side Lateral: 20s x 20, 30s x 20 x2)
Seated Hammer Iso Press (rear facing): 100x20, 120x15, 140x10
Seated Arnold Press: 25s x 15
Presses on squat machine (rear facing): [forgot]

Other stuff:
Landmine Squat/Landmine Sumo DL/BW Squat Complex: 45 x 8/8/8, 70 x 8/8/8, 95 x 8/8/8 (Awesome!)
Rear Delt (reverse pec dec): 90x15, 80x20x2 ss with
Cable Hammer Curl (rope): 120x15, 105x20x2

Bar Hang x 60 seconds with Leg Raise (feet to bar) x 6
Cat & camel/McGill curlup/rolling planks/bird dog x 3
Bar Hang x 60 seconds

Walk: 5 miles

Bodyweight: 160

• Good session in a very productive week.
• Third consecutive day with lower back discomfort never exceeding a 2-3 out of 10.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-16-21 01:07 PM. Reason for edit: No reason given.

04-16-21 03:17 PM - Post#909684    

Solid!

Diablo Everyone has a plan until they get punched in the mouth- MT

04-16-21 03:40 PM - Post#909686    

I think it is so creative how you work around/ with the situation. Finding your own way. It's great, Al.

Aut viam inveniam aut faciam.

04-16-21 08:02 PM - Post#909694    

• Diablo Said:

Thanks, D. Pretty sure I have what it takesI have what I need for my next cycle.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-16-21 08:07 PM - Post#909695    

• pink.pixie Said:

Thanks, Pix. Necessity is the mother of creativity. Two of the personal trainers who are my pals have been helping me come up with ways to use the machines in ways they were not meant for (e.g., the squat machine for presses).

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr('039')s Training Log
04-17-21 11:53 AM - Post#909702    

ACTIVE REST

Sled: 40 x 200 yds fwd/200 yds bkwd with high rep upper body movements

Cat & camel, McGill curlup, rolling planks, bird dog x 3
Vol's favorite back stretch
Bar Hang: 60 seconds

Walk: 4.1 miles

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-17-21 11:55 AM. Reason for edit: No reason given.

04-17-21 12:11 PM - Post#909703    

Great active rest day Al!

04-18-21 08:57 AM - Post#909710    

• JDII Said:

Thanks, JD. It was a beautiful day to play outdoors.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr('039')s Training Log
04-19-21 12:54 PM - Post#909729    

30 seconds rest between sets/supersetsqw:

Cable Belt Squat: 95x12, 135x10, 165x10 (tempo 3-1-1)
Lying Leg Curl: 40x15, 50x15, 60x10 (2-3-2)
Hammer Leg Press (test): 1PPS x 10, 2PPS x 10 (better than expected)
Free Motion Cable Flye: 40x20, 60 x 15,12,12
Pullup (neutral grip): 25 x 10,10,10,10,10,6,5,5 ss with
Dip: WG - 25x10x5; CG - 25 x 10,8,6
Free Motion Preacher Curl x 22,20 (2-1-3)

Cat & camel, McGill crunch, rolling planks, bird dog x 3
Bar Hang: 30 seconds x 2

Bodyweight: 161.1

• Not bad. Slowing the tempo and taking short rests between sets made the light loads challenging.
• Didn't think I'd have a problem getting 10x10 on the weighted pullups/dips, but the short rest between supersets proved my undoing. Gave it my best though.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-19-21 12:55 PM. Reason for edit: No reason given.

Re: Uncle Alchr(chr('039')039chr('039'))s Training Log
04-21-21 08:19 AM - Post#909768    

• AAnnunz Said:

And that is what counts, as always. What more could anyone demand?

Aut viam inveniam aut faciam.

Re: Uncle Al Training Log
04-22-21 01:20 PM - Post#909822    

• pink.pixie Said:

A better best?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-22-21 01:36 PM - Post#909823    

Had to make do with only two training sessions this week, so I crammed a lot into this one:

Adductor: 40x25x2
Abductor: 60x50
Seated Arnold Press: 30s x 15, 35s x 12, 45s x 8 ss with
One Arm Side Lateral: 25s x 15/15 x 2, 30s x 15
TRX Ws: 15,13,13 ss with
TRX Inverted Row: 12,13,12
Seated Cable Row: 130x15, 150x15, 170x12 ss with
Wide Grip Pushups (handles): 40,35,26
Cross Chest Hammef Curl: 40s x 12, 30s x 17 ss with
Straight Arm Pulldown: 75x14, 75x12
Hanging Leg Raise (feet to bar): 8

Cat & camel, McGill Crunch, rolling planks, bird dog

Walk: 3.7 miles

Pretty good one. Worked shoulders and back hardest, but got the best pump (pecs) from the pushups, thanks to the depth achieved by the handles.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-22-21 01:39 PM - Post#909824    

Holy shit man! Sweet work, dude!

Diablo Everyone has a plan until they get punched in the mouth- MT

04-22-21 08:14 PM - Post#909829    

• Diablo Said:

Just tryin' to keep up with you!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Uncle Alchr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))s Training Log
04-26-21 01:23 PM - Post#909894    

Split Squat: 35 x 10,10,15
Free Motion RDL: 50x10x3, 100x10 (partial) [tempo 4-1-1]
Low Incline DB Bench Press: 40s x 15, 50s x 15, 60s x 10, 50s x 12
Chin: 31,20,15
Pullup: CG 12, Neutral 15, WG 10 ss with
Dip: 36,22,23
TRX I x 15 x 2 and Y x 12 ss with
TRX Curl x 10,10,8

Cat & camel, bird dog, rolling plank, McGill curlup

Walk: 3.7 miles

• Good one. As usual, took it easy on the lower body stuff and slammed the upper, taking work sets to near failure. Very nice pump.
• After nearly six months of trying everything under the sun, I have come to the realization (with the help of my family, friends, chiropractors, and neurologist) that I am not going to be able to crush, burst, decompose, or even move the cyst that is almost certainly leaning on a nerve between L4/L5, without surgical intervention. As my son said, "You've got an alien in there, dad. Why keep frustrating yourself and suffering?I Get it taken out!" I go under the knife on May 6th. Down time is relatively short. Will be on my feet right away and back in the gym in six weeks. Assuming the professionals are correct (that is, the cyst is, in fact, the primary cause of pain), I'll be working back up to heavy loads again in twelve. Will let you guys know more about the procedure later in the week.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 04-26-21 08:44 PM. Reason for edit: No reason given.

Al's log
04-26-21 10:00 PM - Post#909903    

• AAnnunz Said:

I will be praying for you, brother Al! I know you will be back better than ever. Please keep us informed. I will be asking Kim (Katie's mom) to pray as well. You have been there for her. Now, it's time to return the prayer.

Judge John "You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln "I live, I lift, I ache, I am." - Dave Draper "Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!

04-27-21 04:10 AM - Post#909906    

Good luck Al, I’ll keep you in my thoughts ...and yes please keep us all updated

04-27-21 06:11 AM - Post#909910    

You got this, dude! Aint no thang but a chicken wang! Thoughts and trajectory locked in and fired!

Diablo Everyone has a plan until they get punched in the mouth- MT