a_welch503 WORKOUT JOURNAL

[.V.]

Eight days of this. No lifting, trying to eat enough to not lose weight. Lost 2 pounds, looking flabby and soft so it's likely muscle that I've lost. This is the worst possible time for this to happen. I've always been able to make this feel better within 4 or 5 days. No sign of improvement yet.

[F_Mac]

Andy, sorry to hear that you're out of commission still. Don't worry about it, in the grand scheme of things it's only a minor setback and you will be back at it before you know it.

Once you're back at it you may want to give some consideration to some serious core strengthening work. I can honestly say the only reason I haven't been injured yet while squatting/deadlifting is due to the fact that IA has had me do a TON of core/posteirior work which has allowed me to wrestle the weight back into positon when my form goes to hell.

GM's, Pullthru's, GHR's, Reverse Hypers, and heavy ab work all helped. I'm sure you probably do some of these, but perhaps it's time to put a little more emphasis on it...............after all, you're really really old

Hi Andy,

Hope your recovery is improving. While you are on "sabbatical" from the iron, can you do pushups, dynamic visualized resistance (DVR) exercises, or isometric contractions to keep your stuff hard?

[.V.]

Pushups, no. Contractions - yes. I've actually been doing some contraction work even before the injury on Todd's guidance. It was actually helping with muscle control. Right now, that's all I can really do, as long as it doesn't involve the spinal erectors.

On that particular front, I'll I'm doing is my daily stretching, manipulation, heat, and massage stuff.

The posterier core work has been the primary emphasis of my training with the other stuff coming second. It did have to back off as things got heavier though. For example good mornings, I'm limited to how heavy I could go so I had to choose between them and SLDL.

My next phase of training is going to be amost all core work legs, back, chest, abs, some shoulders too. It will be a squat, dead, bench, row, abs program with some OHP for balance. I'll be starting light enough to do it as a recovery program again and hopefully having the good sense to back off and start over BEFORE getting heavier than I'm able to support. I think I just got hurt this time because I was fatigued and should have rested.

[.V.]

Feeling a little better today. Actually feel like eating. I don't know the exact macro profile of it, but I made a big pot of low fat venison chili last night. I'm eating plenty of that. Meat and three kinds of beans...mmmmm

[Maxgain]

Just popped in sorry to hear about the injury. Just take it easy and work back up using as much gear/protection as necessary.
That weight will come back quick enough when you are back again. If not a few of these should sort it out


Burger King
The Quad Stacker burger from Burger King isn't a sandwich, it's a statement. What it says, we're not sure.

[.V.]

That's even bigger than the Monster Burger from Hardees. I would certainly be sick if I ate one of those.

[CF-OC_gal]

Sorry to read about the injury Andy. That chili sounds good! : I wish someone would come up here and help clear the woods thince it hunting season. I bought a bison steak last week. (it was tough, I should have marinated it like was suggested to me)

Contractions can be painful as most mom's will tell you. At least yours are at will.

Remember to ease back into it or you'll be taking more frustrating time off than what you'd like.

[.V.]

Originally Posted by Brat

Contractions can be painful as most mom's will tell you. At least yours are at will.

Remember to ease back into it or you'll be taking more frustrating time off than what you'd like.

I think these contractions are a bit different than those of which you are speaking. I'm just basically trying to keep some muscle activity by flexing each muscle group and body part as much as possible throughout the day.

I'll definitely be easing back into things. And taking all the reccomended time off. I was supposed to be allowed to start lifting again today but will be waiting at least until Friday, possibly even tuesday.

[tim_mcf]

Meat and three kinds of beans...mmmmm

Big windy stinky farts...mmmmm

[laura817]

Sorry to hear about your injury, A_Welch503. I hope you get better soon.

P.S. Where do you get the venison meat from?

[.V.]

Thanks Laura. This came from Colorado. Most of it comes from the whitetail deer that are overpopulated here. Too many deer, not enough hunters, not enough food to grow them big, so they are pretty small.

[SarahPT]

Sorry to hear about your injury. Hope you will heal soon.

Sarah

[.V.]

Thank you Sarah, it's feeling pretty good now. I'm just following instructions to rest completely for the first time ever and see if I stay healed. I've also totally re-designed my training program, somewhat along the lines I was going, but some things have changed in the cardio department. There won't be any winter triathlon training this year.

All training will be oriented towards size/strength with cardio geared towards explosive power with the ability to expend a great deal of energy over a shorter time without becoming fatigued too soon. Eating will be enough to support this, even if I get a little fat. I won't be training for physique at all this winter.

The off time and not being able to eat have ruined my November plans. I'll finish them, but will not be as successful as I could have been. So I'll just carry on with the next phase of my training life.

[seraph]

andy, sorry to hear about the injury, haven't stopped by here lately and i drop in tonight and see this, bummer. get better fast