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Ash

By Ash
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ExpensiveUrine Senior member

ExpensiveUrine

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Ash, this might be down-right obvious to you, but a good place to start rehabing a damaged back (I'm referring to soft-tissue injury here) would be a hyperextension machine, weighed or non-weighed sets as well as general stretching before and after workout. I think there's an issue out about decreased performance if you stretch before a workout but right now I couldn't give the slightest shit about performance. Anyway I found that to be a major aid in my back rehabilitation. Then again, I think you've said something about a disk injury?

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Ash Senior member

Ash

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Anyway I found that to be a major aid in my back rehabilitation. Then again, I think you've said something about a disk injury?

Hey EU - thanks for that info. You're right, I've got a bulged disc but it's mostly under control at the moment thanks to a good physio and lots of stretching. My physio has advised that I add hyper extensions to my routine but only once I've developed enough spinal flexibility and worked up the various stabilizers around my abs and back.

What really seems to be helping my recovery and overall comfort (besides stretching 3 x a day) is sitting on my new Swiss ball for hours at a time in front of the PC or TV - just hammering the stabilizers. I used to wonder what the hell people were doing on these things but I have to admit that I'm now a believer. I won't be doing anything silly like heavy DB work on it though. :roll:

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ExpensiveUrine Senior member

ExpensiveUrine

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Anyway I found that to be a major aid in my back rehabilitation. Then again, I think you've said something about a disk injury?

Hey EU - thanks for that info. You're right, I've got a bulged disc but it's mostly under control at the moment thanks to a good physio and lots of stretching. My physio has advised that I add hyper extensions to my routine but only once I've developed enough spinal flexibility and worked up the various stabilizers around my abs and back.

What really seems to be helping my recovery and overall comfort (besides stretching 3 x a day) is sitting on my new Swiss ball for hours at a time in front of the PC or TV - just hammering the stabilizers. I used to wonder what the hell people were doing on these things but I have to admit that I'm now a believer. I won't be doing anything silly like heavy DB work on it though. :roll:

Yeah I see where you're coming from. My posture was pretty bad back in the day, possibly due to genetics, bad concentration, weak abdominals and doing a deadlift on one occasion with a bad form set me over the edge. That's basically how I got my back injured. I agree with you about the Swiss ball being used for stretching, but like you said, I wouldn't perform any weight training exercises on it.

Just a couple of questions regarding your disk injury. Do you know which disk it is? Like for example a C4?

Is it genetic or training/accident induced?

How was your mobility affected by it?

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Ash Senior member

Ash

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Just a couple of questions regarding your disk injury. Do you know which disk it is? Like for example a C4?

Between L4 and L5.

Is it genetic or training/accident induced?

It's a combo - I had Scheurmann's disease as a teenager, which has left me with some spinal degeneration. I've also injured my back a few times over the years and each time, I've ended up with a little less spinal flexibility as a result.

This current injury wasn't the result of any one specific movement, which left me immediately injured and hobbling from the gym - I think it was caused by months of doing exercises that weren't ideal given the state of my back. I had been doing a lot of SLDLs and had added a few sets of cable pullthroughs and heavy cable crunches, which all ended up being too much for the disc.

How was your mobility affected by it?

Quite badly to say the least.

For a week or so I could barely get around, couldn't sit for long, couldn't stand for long (what fun). The harsh part is that the pain and lack of mobility was far worse in the morning when I got out of bed - after a few hours of hot water bottles and stretches, I was a bit more mobile.

It sucked and I would rather train legs with jono that go through that again. :grin:

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jono Veteran member

jono

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Just a couple of questions regarding your disk injury. Do you know which disk it is? Like for example a C4?

Between L4 and L5.

Is it genetic or training/accident induced?

It's a combo - I had Scheurmann's disease as a teenager, which has left me with some spinal degeneration. I've also injured my back a few times over the years and each time, I've ended up with a little less spinal flexibility as a result.

This current injury wasn't the result of any one specific movement, which left me immediately injured and hobbling from the gym - I think it was caused by months of doing exercises that weren't ideal given the state of my back. I had been doing a lot of SLDLs and had added a few sets of cable pullthroughs and heavy cable crunches, which all ended up being too much for the disc.

How was your mobility affected by it?

Quite badly to say the least.

For a week or so I could barely get around, couldn't sit for long, couldn't stand for long (what fun). The harsh part is that the pain and lack of mobility was far worse in the morning when I got out of bed - after a few hours of hot water bottles and stretches, I was a bit more mobile.

It sucked and I would rather train legs with jono that go through that again. :grin:

sounds like it wasnt fun man.

i think training legs with ppl from here would be highly amusing :grin:

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Ash Senior member

Ash

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Just did chest, delts and tris this morning. I feel like I'm fighting off a bit of a cold, so I decided to have a short workout (as if my workouts aren't short enough already) :grin:

Incline BB bench press

75 x 8

(Last time 72.5 x 8 )

Hammer military press

60 x 9

(Last time 52.5 x 10)

Close grip bench press

80 x 11

My weights are slowly getting closer to my recent PBs - it's a great feeling to be getting back to normal :P

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jono Veteran member

jono

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Just did chest, delts and tris this morning. I feel like I'm fighting off a bit of a cold, so I decided to have a short workout (as if my workouts aren't short enough already) :grin:

Incline BB bench press

75 x 8

(Last time 72.5 x 8 )

Hammer military press

60 x 9

(Last time 52.5 x 10)

Close grip bench press

80 x 11

My weights are slowly getting closer to my recent PBs - it's a great feeling to be getting back to normal :P

good to hear your feeling good about your workouts man.

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Ash Senior member

Ash

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Short and sweet today - just finishing up yesterdays workout and decided to do bis and forearms as well.

Close grip pulldowns

75 x 10

(Last time 72 x 10)

Machine rows

70 x 10

(Last time 67.5 x 10)

Seated incline DB curls

19 x 8

(Last time 19 x 10)

Doing these right after back nailed my strength and I couldnt get close to the 10 reps I managed last time - I usually do bis first up on leg day.

Pinwheel curls

17 x 10

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ExpensiveUrine Senior member

ExpensiveUrine

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What are pinwheel curls?

Same grip as hammer curls but you curl the DB in front of your body instead of at your sides.

There's a diagram in post #11 on this thread from Intense Muscle:

http://www.intensemuscle.com/showthread ... heel+curls

I prefer these to hammer curls even though I can't go as heavy.

Thanks for replying to my post Ash.

By the way, you have to register on IM to see that .gif file.

But I think here's what they mean.

Hammer Curl.

Pinwheel Curl.

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Ash Senior member

Ash

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But I think here's what they mean.

Hammer Curl.

Pinwheel Curl.

Not quite - while the Zottman curl starts off as a normal curl with a rotation at the top, the pinwheel starts in the hammer curl position but you curl the DB in front of your body as if you were trying to touch your opposite shoulder with the DB.

Your wrist stays in the vertical hammer position through the whole movement.

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Ash Senior member

Ash

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Friday - chest, delts, tris, back width, back thickness

Incline BB bench press

77.5 x 9

(Last time 75 x 8 )

Getting close to my old PB for this movement - should be able to at least equal it next time out.

Smith machine military press

42.5 x 8

(Last time 35 x 8 )

Good progress here - a new PB on this movement.

Dips

BW +18kg x 11

Haven't done dips with this much weight in years. I really need to get a weight belt to add more weight though.

Close grip pulldowns

84 x 8

(Last time 75 x 10)

Too much of a weight increase here - should have gone for 78 and 10 reps but my form was still good.

Machine rows (horizontal grip)

65 x 10

Can't do much else for back thickness at the moment as I rehabilitate my back, so I am alternating vertical and horizontal grips on machine rows for some variety.

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Ash Senior member

Ash

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What do mean by to much of a weight increase, was the goal to stay at 10 reps and increase the weight?

Yep - I try to stay around 10 reps for back movements.

Today, I was feeling quite good, so thought I could get 10 with 85 but I was a little optimistic. I won't drop the weight though, instead I'll just try to hit 10 with it next time.

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Ash Senior member

Ash

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Always good to see red in there good effort
Good to see you're pushing yourself mate.
Good to see your getting close to and obtaining new pbs.

Thanks guys - it feels bloody brilliant to be able to get in a real workout. I'm still avoiding moving heavy plates and DBs around but overall, I'm feeling great. :grin:

Now I've just got to ramp up my calories to compensate for the harder work at gym and get the gains back on track.

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Ash Senior member

Ash

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Sunday - bis, forearms, traps, legs

Seated DB curls

18 x 10

Taking it easy with this for today because it's the first time I'm doing DB curls without my back being supported by the bench (as in incline DB curls), so I wanted to see how everything held up. I've been up to 25 x 8 for these, so I've got a fair way to go before I am back to the old weights.

Standing DB wrist curls

22.5 x 14

(Last time 22.5 x12)

DB Shrugs

22.5 x 12

Being very careful here! I've added shrugs back in because I can't do rack deads anymore, which were hitting my traps brilliantly.:(

Seated Leg Press Calf Raise

124 x 10

Still not ready to subject my back to DC style calf training, even in a fully supported position like this, 3+ minutes of pressure might be unwise right now. So I'm just doing a hard set of standard up and down calf raises.

Seated Leg Curl

27.5 x 15

(Last time 27.5 x 12)

Leg Extension

30 x 19

Very light but I'm slowly moving up the stack.

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