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  #1  
Old 01-01-2016, 08:27 PM
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Default Loner's rehab log

Back issues are progressing and have altered my gait to the point I've started physical therapy. And I will need to have back surgery later this year, hopefully after I've lost a lot of weight, which will be harder to to with my restrictions(no lifting, no running, no jumping, no anything that compresses the spine).
Plan is to add one minute to my treadmill and elliptical time each day until I am doing each for 1 hour. Issue with the walking is not so much my endurance but my form breaks down due to the nerve issues affecting my legs.

Friday 1/1/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 57.5 lb, 5x5
Standing calf raise: 5x5
Treadmill: 31 minutes @3.0 mph
Elliptical: 10 minutes, Level 8
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Old 01-02-2016, 10:35 AM
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Old 01-02-2016, 05:53 PM
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Saturday 1/2/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 60 lb, 5x5
Standing calf raise: 5x5
Treadmill: only got about 10 minutes in before the leg started buzzing so I got off and stretched.
Rower: 5 minutes
Elliptical: 11 minutes, Level 8
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Old 04-02-2016, 10:18 PM
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Friday 4/1/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 55 lb, 5x8
Rower: 3:00, 2:05 pace
Bike: 12:00, L15
Treadmill: [1:00@3.0, 0:30@3.1]x10
Bench: 95, 10x5 (sets x reps)
Leg Press: 100, 10x5
4 circuits of 6 reps each:
Goblet Squat - 45 lbs
DB Clean and press - 22.5 lbs
Renegade Rows - 10 lbs
Walking in pool: 15 minutes.


Saturday 4/2/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 55 lb, 5x5
Rowing: 4:15, ~2:03 pace
Bike: 12:00, L16
Treadmill: [1:00@3.0, 0:30@3.2]x12
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Last edited by Loner; 04-03-2016 at 06:38 PM..
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  #5  
Old 04-03-2016, 06:38 PM
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Sunday 4/3/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 57.5 lb, 5x8
Rower: 5:15, 2:04 pace
Bike: 12:00, L16
Treadmill: [1:00@3.0, 0:30@3.3]x8
Bench: 100, 10x5
Leg Press: 110, 10x5
4 circuits of 6 reps each:
Goblet Squat - 50 lbs
DB Clean and press - 25 lbs
Renegade Rows - 15 lbs
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Old 04-03-2016, 07:33 PM
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If I recall you eat a **** ton of food, is that correct? How much do you weigh now?
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Last edited by Klaymen; 04-04-2016 at 01:32 AM..
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Old 04-04-2016, 12:38 AM
Dr T Non-Fan Dr T Non-Fan is online now
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Ditto for weight request.

How are your shoes? I haven't socialized with you for a while.
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Old 04-04-2016, 01:34 AM
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Sorry to hear about the status by the way that is awful.
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Old 04-04-2016, 05:28 PM
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Monday 4/4/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 57.5 lb, 5x8
Rower: 2:30, 2:03 pace
Bike: 12:00, L16
Treadmill: [1:00@3.0, 0:30@3.4]x16
pulldowns: 120, 1x12
Pool walking: 25 minutes
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Last edited by Loner; 04-06-2016 at 10:06 PM..
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Old 04-05-2016, 02:27 PM
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Tuesday 4/5/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 60 lb, 5x8
Rower: 2:15, 2:04 pace
Bike: 12:00, L16
Treadmill: [1:00@3.0, 0:30@3.5]x16
Bench: 110, 10x5
Leg Press: 120, 10x5
4 circuits of 6 reps each:
Goblet Squat - 50 lbs
DB Clean and press - 25 lbs
Renegade Rows - 15 lbs

weight: 317.4
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