Trembriele

Attempted ZR! today, but my knees were not happy. After what happened with my back, I’m not willing to push into something that could cause injury. I’m going to switch to HIIT on my indoor bike until I can talk to my friend who’s a DPT.

Assisted squat (8, 8, 8) Flat knee raises (8, 8, 8) Leg assisted (very) pull-up (8, 8, 8) Incline pike push-up (8, 8, 8) Vertical pulls (8, 8, 8) Wall push-ups (6, 6, 6) Kneeling side plank 55 seconds

Assisted squat (8, 8, 7) Flat knee raises (8, 8, 7) Leg assisted (very) pull-up (8, 8, 7) Incline pike push-up (8, 8, 7) Vertical pulls (8, 8, 7) Bent knee bench dips (6, 6, 5) Kneeling side plank 50 seconds My knee has been bothering me since starting C25K; I’m taking tomorrow as a rest day and doing my strength on Tuesday. I’ll try running again on Wednesday.

ZR! C25K w2 d2: 3.34 KM 38:39

Assisted squat (8, 7, 7) Flat knee raises (8, 7, 7) Leg assisted (very) pull-up (8, 7, 7) Incline pike push-up (8, 7, 7) Vertical pulls (8, 7, 7) Wall push-ups (6, 6, 5) Kneeling side plank 45 seconds

ZR! C25K w2d1 2.92 KM 35:55

Assisted squat (7, 7, 7) Flat knee raises (7, 7, 7) Leg assisted (very) pull-up (7, 7, 7) Incline pike push-up (7, 7, 7) Vertical pulls (7, 7, 7) Bent knee bench dips (6, 5, 5) Kneeling side plank 40 seconds

ZR! C25K w1d3: 3:05 KM 35:54

Assisted squat (7, 7, 6) Flat knee raises (7, 7, 6) Leg assisted (very) pull-up (7, 7, 6) Incline pike push-up (7, 7, 6) Vertical pulls (7, 7, 6) Wall push-ups (6, 5, 5) Kneeling side plank 35 seconds

ZR: C25K W1D2 3.19 KM 39:09

Assisted squat (7, 6, 6) Flat knee raises (7, 6, 6) Leg assisted (very) pull-up (7, 6, 6) Incline pike push-up (7, 6, 6) Vertical pulls (7, 6, 6) Bent knee bench dips (5, 5, 5) Kneeling side plank 30 seconds

Run, Zombies! C25K day 1: 3.02 KM; 39:21

Assisted squat (6, 6, 6) Flat knee raises (6, 6, 6) Leg assisted (very) pull-up (6, 6, 6) Incline pike push-up (6, 6, 6) Vertical pulls (6, 6, 6) Wall push-ups (5, 5, 5) Kneeling plank 60 seconds

Assisted squat (6, 6, 5) Flat knee raises (6, 6, 5) Leg assisted (very) pull-up (6, 6, 5) Incline pike push-up (6, 6, 5) Vertical pulls (6, 6, 5) Wall push-ups (5, 5, 4) or bent knee bench dips (5, 5, 4) Kneeling plank 55 seconds

Assisted squat (6, 5, 5) Flat knee raises (6, 5, 5) Leg assisted (very) pull-up (6, 5, 5) Incline pike push-up (6, 5, 5) Vertical pulls (6, 5, 5) Wall push-ups (5, 5, 4) Kneeling plank 50 seconds

Assisted squat (5, 5, 5) Flat knee raises (5, 5, 5) Leg assisted (very) pull-up (5, 5, 5) Incline pike push-up (5, 5, 5) Vertical pulls (5, 5, 5) bent knee bench dips (5, 4, 4) Kneeling plank 45 seconds

Thanks! It feels really good to be back. I’m using the start body weight program from http://www.startbodyweight.com/

Assisted squat (5, 5, 4) Flat knee raises (5, 5, 4) Leg assisted (very) pull-up (5, 5, 4) Incline pike push-up (5, 5, 4) Vertical pulls (5, 5, 4) Wall push-ups (5, 4, 4) Kneeling plank 40 seconds

Assisted squat (5, 4, 4) Flat knee raises (5, 4, 4) Leg assisted pull-up (5, 4, 4) Incline pike push-up (5, 4, 4) Vertical pulls (5, 4, 4) bent knee bench dips (4, 4, 4) Kneeling plank 35 seconds

After a long hiatus and a year not being able to walk a few feet without support, I’m back and starting at the VERY beginning. I need to go slow and be very careful not to injure my fusion site because it takes up to a year to fully fuse. Assisted squat (4, 4, 4) Flat knee raises (4, 4, 4) Leg assisted (very) pull-up (4, 4, 4) Incline pike push-up (4, 4, 4) Vertical pulls (4, 4, 4) Wall push-ups (4, 4, 4) Kneeling plank 30 seconds

Looooooong overdue update. It turns out that my lowest lumbar disc was almost completely degenerated, and I had a bulge between L4/L5. I couldn’t walk without a cane, and even basic household chores were too much. I had a nerve decompression and spinal fusion on 5/6/19 and already feel better. I’m still on medical leave and it will be awhile before I can do anything other than walk or stationary bike - even those are very limited right now. I can’t do any bending, lifting, or twisting, but those restrictions will gradually be lifted once things start to heal (about 3 months post-op). I should be able to be fully back to normal 8-12 months post-op.

Stopping back in for an update. I have arthritis not my lower back and my neck is completely straight (missing the necessary curve). PT is going well, but there will be no weight training for the foreseeable future.

I had to stop training due to back, neck, and shoulder pain. I started PT today and they said no strength training for now. I have strength, but everything is waaaaay too tight and things are locking up and pinching. I have pt three times a week for a month and am moving to Yoga for the foreseeable future.

Push Squat Progression #14 - elevated shrimp squats : 4, 4, 3, 3, 3 Overhead press - 5, 5, 5, 5, 4 Leg Raise Progression #9 - hanging, bent-leg v raises : 2, 2, 2, 2, 1 Push-up Progression #13 - incline one-arm push-ups: 4, 4, 4, 3, 3

Pull Pull-up Progression #4 - half pull-up : 2, 2, 2, 1, 1 Modified Deadlift w/resistance band: 4, 4, 3, 3, 3 Horizontal Pull #7 one legged elevated lever row: 2, 2, 2, 1, 1 Lateral Raise: 3, 3, 3, 3, 3