Trembriele Battles the Free Magic

[Trembriele]

Push

Squat Progression #14 - elevated shrimp squats : 3, 3, 3, 3, 3

Overhead press - 5, 5, 4, 4, 4

Leg Raise Progression #9 - hanging, bent-leg v raises : 2, 2, 1, 1, 1

Push-up Progression #13 - incline one-arm push-ups: 4, 3, 3, 3, 3

[SymphonicDan]

On 11/28/2017 at 6:56 PM, Trembriele said:

I saw the dr on Monday and have prescribed stretches and muscle relaxers (I can’t take NSAIDS as they cause anaphylaxis) as well as a written script for a steroid if it’s not better in a few days.  My inflammation typically responds well to steroids, but they worry about frequency of use and the risk of loss of bone density.  She also wants me to add cardio.  If I’m not better in 2 weeks I need to go back in for further evaluation.

 

How's the inflammation doing now? Did you get better?

 

Probably not relevant, but some of us (zenLara, annyshay and I) have been working on Wim Hof method, which is supposed to reduce inflammation (as well as other cool benefits) so check that out if it sounds interesting for whatever reason.

 

Your consistency always impresses me

[Trembriele]

Pull

Pull-up Progression #4 - half pull-up : 2, 2, 1, 1, 1

Modified Deadlift w/resistance band: 4, 3, 3, 3, 3

Horizontal Pull #7 one legged elevated lever row:  2, 2, 1, 1, 1

Lateral Raise: 3, 3, 3, 3, 2

[Trembriele]

10 hours ago, SymphonicDan said:

 

How's the inflammation doing now? Did you get better?

 

Probably not relevant, but some of us (zenLara, annyshay and I) have been working on Wim Hof method, which is supposed to reduce inflammation (as well as other cool benefits) so check that out if it sounds interesting for whatever reason.

 

Your consistency always impresses me

 

It’s better, but not gone.  I can manage to sleep through the night with a melatonin/muscle relaxer 30 minutes before bed.  The stretching does help, but it’s still there.  

 

I’m definitely going to look up that method and see what I can add in.  I always appreciate your insight and suggestions,

[Trembriele]

Interval training; elliptical, 20 min 

average hr 125, max hr 162

[Trembriele]

I’m going to be resting up for about a week.  I’m pretty sure I have bronchitis so it’ll be rest, musinex, antioxidants, probiotics, and liquids for me.

[annyshay]

On 12/16/2017 at 8:57 AM, Trembriele said:

I’m going to be resting up for about a week.  I’m pretty sure I have bronchitis so it’ll be rest, musinex, antioxidants, probiotics, and liquids for me.

Solid plan. Feel better! There are some nasty illnesses circulating this winter.

[Trembriele]

On 12/18/2017 at 6:08 PM, annyshay said:

Solid plan. Feel better! There are some nasty illnesses circulating this winter.

 

Thanks!  I’m definitely on the upswing, but now spouse (who never gets sick) has it.  He’ll be better in 3 days though from what it took me 3 weeks to get over.

[Trembriele]

I’m able to sleep at night without the inhaler, musinex, and cough drops so back to workouts it is!  I picked back up today with:

 

Push

Squat Progression #14 - elevated shrimp squats : 3, 3, 3, 3, 3

Overhead press - 5, 5, 4, 4, 4

Leg Raise Progression #9 - hanging, bent-leg v raises : 2, 2, 1, 1, 1

Push-up Progression #13 - incline one-arm push-ups: 4, 3, 3, 3, 3

[Trembriele]

Pull

Pull-up Progression #4 - half pull-up : 2, 2, 1, 1, 1

Modified Deadlift w/resistance band: 4, 3, 3, 3, 3

Horizontal Pull #7 one legged elevated lever row:  2, 2, 1, 1, 1

Lateral Raise: 3, 3, 3, 3, 2

[Trembriele]

Push

Squat Progression #14 - elevated shrimp squats : 4, 3, 3, 3, 3

Overhead press - 5, 5, 5, 4, 4

Leg Raise Progression #9 - hanging, bent-leg v raises : 2, 2, 2, 1, 1

Push-up Progression #13 - incline one-arm push-ups: 4, 4, 3, 3, 3

[Trembriele]

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

[Trembriele]

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

 

[Trembriele]

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.

[Trembriele]

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.

[annyshay]

Hope PT is going well! You are tenacious as all goodness, so I'm sure you'll get things back into balance soon.

[Trembriele]

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.

[Trembriele]

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

[Trembriele]

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

[Trembriele]

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

[Sloth the Enduring]

Welcome back.

Are you doing the Convict Conditioning program?

[Trembriele]

9 hours ago, Sloth the Enduring said:

Welcome back.

Are you doing the Convict Conditioning program?

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

[Trembriele]

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

[Trembriele]

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

[Trembriele]

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