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The title may change, but as you may have surmised from the tags... I hurt my back again. Same thing. I'm an idiot. This is why you DON'T stop doing your PT exercises when you feel better people. *smacks self on forehead* So now I must stop being an idiot. For zero week, PT every day. And NO LIFTING. 3 sets of 10 of whatever I can do daily (ab tightening while laying down with knees bent, ab tightening while doing bridges, ab tightening while doing supermans) Glute stretches in the morning Glute stretches in the evening Pigeon pose in the morning (1 minute each side) Pigeon pose in the evening (1 minute each side) (I tried to make this a song in my head and failed epically lol) There will also be graduate school drama and venting I am sure. On that note, I'm pretty sure I have another sinus infection (doc apt today). And there may have been a paperwork issue with the thesis defense and I may have to change the date. AGAIN. To the day I was supposed to move to NJ. Of course. Also, my advisor had like a million more edits when I saw him in person. Why he couldn't email me this, I have no idea. Themes.... I'm taking suggestions! The gif is from AC Syndicate, which I have started but not finished. I don't want to use it, because #spoilers. But I like that gif

Hi everyone, exactly 1 year ago I moved abroad, and it has been a crazy ride on many levels, including a progressive path onwards and upwards from being full sedentary and having 0 concern about my diet or health, largely started by this website and the lovely people. This may be a lot of info / problems / questions in one but it really all comes as a whole, couldn’t think how to separate them. I have come far in a lot of ways, as well as having many setbacks and injuries along the way but I know that is par for the course. However, I now want to work on fixing these blocking issues. I feel like my upper body is making great progress through bodyweight workouts, but my legs / lower back are in bad shape and getting left behind (no strength or development in legs / glutes / lower back / core). For starters, due to ankle mobility issues (both badly sprained over the past 2 years) + tight hamstrings I cannot really squat. If I attempt to go in to a “deep squat†I immediately fall backwards unless I can hold on to something to keep my balance. I’m kind of wondering where to start from here? I can try and make a video of my squat attempts. My lower back is also a recurring problem, I have not really been able to identify what is going wrong. It seems like I tense up in various situations : sitting badly, playing sports (basketball / table tennis) and use my back in a way that leads to it being sore and stiff... I feel like I need: - Exercises daily to work on tight hamstrings, and general flexibility and mobility in my ankles / legs. - Begin working out my legs, and in particular how to activate muscles in that part of my body (glutes especially). It has taken me basically a year to discover how to properly activate muscles needed for a pull up, I feel like it is the same in my lower body. Progression of exercises and techniques to really do this correctly perhaps. - Figure out how to properly use and engage the muscles in my lower back + core in order to make this part of me stronger and more functional. I still have no clue what “tight core†or anything like that means, I feel like I have no strength or control over this part of my body. For my overall current workout and shape : Monday/Friday I bodyweight workout : run 2 km, dynamic warm up, 3x8 assisted pull up (thin elastic band), 3x6 chin-up, 50ish roman table back hyperextensions (recommended by my doctor to strengthen lower back…) basically until failure, 3x12 push-ups and just begun adding 3x10 deep squats (assisted by holding onto a rack, not sure if this is helping or making things worse), thinking I need something for my core (plank, leg raises..?). Basketball on Wednesdays, Table tennis for 30 mins – 1 hour most week days. I’m 23, 1m72, 74ish kg. Currently eating at a deficit to try and lose my love handles for the first time ever (persistent bastards), would like to try and properly build muscle afterwards though, never attempted that before. I have been to osteopaths, physical trainers, doctors, acupuncturists and an alexander technique trainer for my ankle and back issues, all I have gotten is a pile of conflicting information none of which seems to really help much after a couple months of trying it… I know this is a lot, and I still feel like I’m missing large parts of the picture here. Anyway I would love to get some input / feedback / discussion going with anyone here, and am happy to provide anything I can that can help me get some answers. Perhaps avenues to investigate, other stories, anything really. Thanks so much everyone! May you find success in all your endeavours. Zack

Challenge #1 wasn't a failure but it was made difficult by reoccurring injury. Challenge #2 shall focus on recovery and injury prevention (which is the reason I initially joined a gym!). I have been struggling with my lower back this year. I find it difficult to tell the difference between "this movement is bad" pain and "I've been working out" pain... I have come to know it as simply "my body hates me" pain. Quest Strengthen lower back and remove lingering discomfort Goals - Increase reps on all standard exercises by 1 on each strength training day - Perform back strengthening exercise and/or stretches every single day - Eat minimum 80 grams protein daily I do not use protein powder so the protein has been difficult in the past, causing me to struggle off and on with fatigue, etc. I am hoping that by purposely focusing on it I will learn to create more balance.