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03-01-2016, 02:41 PM #101
My Sports Fitness Therapist has cleared me for working out again, but cautioned me to ensure I listened to my body very closely and did nothing to further injure myself. In that light, I have restarted!
WOW! My chest exercises have plummeted in weight. This is not due to not working out, but due to the nerve entrapment. At a certain point my right arm simply ceases to engage and does NO work at all. For example, my Flat Bench Flys used to be done at 3 sets of 20, 30 pounds each set. I picked up the 30 pound dumbbell, laid flat on my back, put the dumbbells above me and started to move them outward to the proper start position and BAM!!! My right arm just decided to no longer work and the dumbbell was on my chest in an instant. Only 30 pounds, so no harm done, but I was a bit shocked. I had to drop to 15 pounds before the right arm would engage. I will be so happy when this nerve entrapment is fixed!
I also tested out biceps and triceps, just to see how they would respond. No numbers until Arm Day, but I found biceps worked as expected but triceps had the same problem with a lack of muscle engagement at too high a weight. BLAH!
On Sunday, I will update with body measurements. Onto the exercises:
Chest
Flat bench press: 15 reps of 100 pounds, 4 reps of 130 pounds, 6 reps of 110 pounds, 8 reps of 90 pounds, 20 reps of 50 pounds
Incline bench press: 15 @ 70, 4 @ 110 , 6 @ 90, 8 @ 60, 20 @ 40
Flat bench flys: 3 sets of 20 @ 15 poundsMountain_Man thanked for this postMountain_Man liked this post
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03-03-2016, 03:41 PM #102
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Still hard at it my brother keep it up
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03-04-2016, 04:52 PM #103
Thanks, my friend and brother!!!
Info from both shoulder and leg day. I LOVE leg day! I love it even more now that I saw a classic "skip leg day" example at the gym...I should have snapped a pic. The guy was huge..his chest massive and his lats were super impressive. His arms were almost as large as my legs. Then, thinking about legs, I looked down at his and cringed. My FOREARMS are as large as his legs!! I also gasped out loud in shock and horror...but managed to not. Still, it took me a few moments to tear my eyes away - much like the horror of seeing someone hit by a train. You do not want to keep looking but you cannot stop yourself.
Shoulders
Military press 15@30lbs, 4@40lbs, 6@30lbs, 8@25lbs, 20@15lbs
Side lateral raises 15@20, 4@30, 8@25, 8@20, 20@10
Front lateral raises 15@20, 4@25, 8@17.5, 8@15, 20@7.5
Shrugs 20@65, 15@70, 20@65
Leg Day
Squats 15@90lbs, 4@180lbs, 6@110lbs, 8@90lbs
Leg extensions 15@175, 4@230, 6@185, 8@165
Leg curls 15@140, 4@180, 6@150, 8@135
Calf raises 20, 20, 20 - All done holding a 45lb plate and standing on a step up doohickey.
I am feeling lighter and thinner - the thinner part comes from how much easier it is to buckle my belt.Mountain_Man thanked for this postIron Game, Mountain_Man liked this post
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03-04-2016, 05:56 PM #104
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03-16-2016, 05:22 AM #105
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03-16-2016, 11:44 AM #106
Had food poisoning last week. Remember, just because Yogurt SMELLS good and TASTES good, does not mean it actually IS good! I wanted the active cultures to help with digestion of food and smoother bowel movements. Instead I got very rapid bowel movements and a repeatedly emptied stomach. Not fun.
Just had my EGM test done...I have severe carpal tunnel in the right wrist. I also have to have an MRI done on my neck because the neurologist is confident my severe loss of tricep strength is due to a pinched nerve in there somewhere. Why have one problem when I can have many, right? Also, the EGM test is horrific! They lay you down on a bed and connect electrodes to various locations on your hand and arm. Then they take an angry wasp and have it sting you repeated, with each successive sting being more hate filled than the one before it. After 4 or 5 stings, they move the wasp to another area and repeat the process. They do this for 15 minutes. By the end I was sweating profusely and in great pain in my hand and arm. I will say the nurse who did it was funny and tried to make me laugh as much as she could. She was amazing and I would never want her job...it did not make it less painful but it allowed the pain to be more bearable. She said I have no nerve damage, which is why it hurt so badly. She actually had someone fall asleep during the procedure once! Yeah, massive nerve damage there.
At least they found problems that have known fixes...I can finally get relief once the MRI is scheduled and completed.
I have been forbidden to do any heavy lifting involving the right wrist. This means I am about to become a cardio fool and I still get to do leg day.Mountain_Man thanked for this postMountain_Man liked this post
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03-17-2016, 11:53 AM #107
So far, I have done (3) 20 minute cardio sessions this week. I have my MRI on Monday to find out what is going on in my neck.
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03-17-2016, 12:44 PM #108
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Hope they get u well soon my brother look forward to ur journals
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03-20-2016, 04:38 PM #109
03-19-16
I LOST 5 POUNDS!!! Down to 192!! A silver lining in the storm clouds of my life. Concentrating on Cardio and Legs right now, since I have no other choice. I am checking in a day early because I will be out of town all day today and all day tomorrow. Of course, I do not know where the weight loss came from - ALL my other stats stayed the same...
Onto the stats:
*Weight: 192
*Neck: 16.5
*Chest: 41
*Stomach: 35.25
*Waist Line: 35
*Biceps: L: 12.5 R: 12.5
*Thighs: L: 24.5 R: 24.5
*Calves: L: 15 R: 15
*Forearms: L: 11.75 R: 11.75Mountain_Man thanked for this postMountain_Man liked this post
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03-23-2016, 11:26 AM #110
Had my MRI done - I have a bulging disc at the C7 location in my neck. No clue how I did that! I spoke to Orthopedics to setup an appointment to figure out a game plan and the women I spoke to thinks my carpal tunnel is actually being caused in my neck, so they will concentrate on the next and she is fairly certain the wrist will be fixed too. That much is good news.
So I am still crushing cardio and doing legs. I am going to add in push ups to keep the upper body doing SOMETHING.Mountain_Man thanked for this postMountain_Man liked this post
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03-24-2016, 11:07 AM #111
Another update.
I saw my chiropractor this morning and he went over the MRI report with me in detail. The C7 bulge is the most egregious, but two others are bulging slightly as well. Also, and this is the worse part, the space between the vertebrae has reduced, making that hole that the nerves come out of smaller than it should be. At the C7 location, the bone is actually touching the nerve bundle slightly. He said it is almost a guarantee that this is also causing the pain in my hand and he would be surprised if I actually have carpal tunnel.
In good news, the vertebra that kept slipping out of alignment (about halfway down my back) is staying put and my right arm radius is spinning freely and as it should. They have been this way for 3 weeks now, so confidence is high they will stay working and in place as they are meant to be.
I am shifting to every 10 days with the chiropractor until orthopedics says what needs to be done.Mountain_Man thanked for this postMountain_Man liked this post
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03-28-2016, 06:24 AM #112
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Good luck with all this. I have 2 bulges and 2 "protrusions" in the same area, C4 through C7, but thankfully no nerve issues. Though I have had nerve issues in the past. I had an epidural injection in my neck at one point to try to alleviate the nerve problem, which was partially effective. I hope yours improves!
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04-02-2016, 02:17 AM #113
I was quite proud of myself today (yesterday, since it is after midnight). I went to the gym in the morning and did 30 mins of moderate cardio and then went BACK to the gym in the evening and did leg day. I also raised ALL my leg day weights by 5 pounds. I am not doing squats due to my current injury, though.
I actually feel very good about myself for doing that...I am going to see if I can incorporate that into a routine schedule. On the days where I cannot do normal workouts due to my injury, I will just do two sessions of cardio.Mountain_Man liked this post
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04-19-2016, 03:41 PM #114
Geez Louise! Somehow I completely forgot to update this. I just got out of surgery this morning on my neck to remove the C7 vertebrae and replace it with a bone from a bone bank and then fuse C6 and C7 together. I Am Naturally an optimist, and even I didn't expect to feel as good as I do after the surgery.
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04-19-2016, 03:49 PM #115
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04-19-2016, 09:17 PM #116
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Holy shit, a bone bank?? It really is amazing what surgeons can do nowadays! Very good to hear you're feeling good after an operation like that! Hope you're healed up soon and back in the saddle.
I share MM's sentiments!cybrsage, Mountain_Man thanked for this postcybrsage liked this post
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04-29-2016, 04:46 PM #117
So far so good. My surgeon's assistant said I have recovered faster than anyone else he has ever seen. He did not say it, but I am also probably in the best physical shape out of all the people he gets in for neck surgery. I am sure the 2IUs of HGH are helping me greatly. I am also now using Pal-GHK along with the HGH and am about to add in TB500. I am going to make them all GASP at how fast I recover!
Go Team Cybr!!!Mountain_Man thanked for this postSilkQuads liked this post
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05-01-2016, 11:30 AM #118
I just started your log today and I'm hooked! I'm on Team Cybr! Where do I sign for a t-shirt?? Lol! I'm sorry to see that you had to deal with an injury, but your positive attitude is quite refreshing. I know you'll be back at it in no time and probably even more motivated! I look forward to picking up where I left off and of course I'm joking when I say this, but now that you're in recovery mode, I'll actually have time to catch up before you continue you journey, lol! Take care
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05-01-2016, 03:40 PM #119Mountain_Man liked this post
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05-03-2016, 11:22 PM #120
I hit the gym today for the first time in weeks. I have always been cleared to do any kind of leg exercises, provided they do not impact the back at all, so no squats or such. I did some pretty heavy leg work, used isolation machines to work my triceps and biceps without moving the shoulders or back, and even did 20 minutes on the elliptical, keeping the heart rate to about 125bpm. I have been told I can do light cardio and so I kept it light. They want me to keep increasing my time and speed that I do cardio, slowly of course.
I feel the most alive I have felt in a long time. I did not realize just how much I enjoyed working out! It had started to become a routine, and maybe a little bit of drudgery too. Not any more, this has shown me that I really DO LOVE working out and that it makes me feel truly alive.
I cannot wait to be fully cleared to start slowly ramping up my weights again. In 2 days the neck brace comes off and I will be cleared for 10 pounds of lifting. Not too long after that I should be cleared for unlimited lifting, based on listening to my body. EVERYONE in our lifestyle (who is not an idiot) already listens to their body. Sure, sometimes we ignore it, but we listen. I plan on not ignoring it, too much at stake. But the future looks bright and promising. In another year I will be all but unrecognizable, that is how much I am going to change my body. 3J (from www.3jsdiet.com), my trainer and dietician, will keep me on the straight and narrow and prevent me from being stupid with it, of course, and together we will turn me into someone women half my age look at with desire.Mountain_Man thanked for this postMountain_Man liked this post
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05-03-2016, 11:27 PM #121
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Glad you are back in the saddle again bro best of luck with the recovery!
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05-04-2016, 04:45 AM #122
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05-08-2016, 04:01 PM #123
OK, the neck brace is off, came off Thursday. I slept Thursday away - it was hard to sleep in the neck brace. It kept cutting into my head and choking me from the front...
My surgeon said to limit weight lifted to 10 pounds, but I asked him about isolation exercise machines. He is a body builder himself so he knows exactly what I am talking about. He told me I was cleared to do any weight I want provided they have NOTHING to do with the spine at all and that I listen closely to my body. I am also to slowly ramp up the weight. This makes me happy since I can do a LOT of things on isolation machines! They also did a cardio stress test. They told me they usually do not do it but since I have been recovering so quickly they wanted to see if they could just clear me for unlimited cardio and be done with it. In the hospital, I was up and walking around unassisted a scant 3 hours after my surgery. They put me on a treadmill and told me to slowly increase the speed but stop if I felt any pain. They told me to stop at 6mph even though I was not feeling any pain. My heart rate jumped up to 140bpm or so during the test. It returned to 115 in less than a minute of cool down slow walking. I had followed their directions when I was home and added 5 minutes to my mandatory daily walk (twice a day). I stopped adding time when the walk was an hour long - it was boring me! They cleared me for full cardio at any heart rate I desired, but again cautioned to listen to my body.
Next Sunday I will post stats (after I strip off some of the "sit around and do nothing" fat I gained) and exercise weight levels.
MRI Before Surgery
Metal Plate After SurgeryMountain_Man liked this post
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05-08-2016, 09:22 PM #124
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Wow, that's awesome your surgeon is a bodybuilder and "gets it".
More awesome is your attitude and that you're back in the gym already! Keep it up, you'll be better than new in no time!cybrsage, Mountain_Man liked this post
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05-08-2016, 10:50 PM #125
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05-08-2016, 11:30 PM #126
Thanks guys! Yeah, my surgeon was way cool. When he saw me and showed me the issue, he told me surgery would be needed. I got a second opinion, but they said the same thing, as did my chiropractor. When he looked in his schedule to setup a date for surgery (which is always a 3 month wait), he saw he had a cancelation in 13 days and told me "I am supposed to move all my other patients up, but the body building community is too small for us not to help each other, so I am giving that date to you. I need to get you back in the gym.". I was thrilled!I am not overdoing it, but I am happy to be able to do SOMETHING again.
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05-17-2016, 05:30 PM #127
5/17/16
As previously stated, I was released for unlimited cardio and unlimited isolation exercises (provided they do not impact the spine or neck at all), and unlimited leg exercises (again, no spine use - so no squats). For anything that impacts the spine, I am limited to 10 pounds max for now. I have been slowly upping my weights as I get back into the swing of things. I am doing an entire body workout Monday through Wednesday, Thursday is my normal leg day, and Friday is entire body workout again. I am doing 20 minutes of 140bpm average heart rate each day except Thursday. I take Saturday and Sunday off, or use them as make up days. Here are my weights moved (in pounds):
Chest
Flat Bench Press: 15, 4, 6, 8 20 - 100, 135, 110, 100, 50
Flat Bench Flys: 20, 20, 20 - 20, 20, 17.5
Back
Narrow Grip Rows: 15, 4, 6, 8, 20 - 100, 145, 120, 75, 45
Shoulders
Military Press: 15, 4, 6, 8, 20 - 10 for each
Side Lateral Raises: 15, 4, 6, 8, 20 - 10 for each
Front Lateral Raises: 15, 4, 6, 8, 20 - 10 for each
Shrugs: 20, 15, 20 - 10 for each
Legs
Incline Leg Press: 15, 4, 6, 8 - 200, 250, 210, 200
Leg Extensions: 15, 4, 6, 8 - 175, 235, 190, 175
Leg Curls: 15, 4, 6, 8 - 145, 190, 160, 145
Calf Raises (done on a stepper to increase drop distance): 20, 20, 20 - Body Weight +10
Arms
Machine Bicep Curls (one arm at a time): 10 reps at 75, drop 15 pounds (one plate) and do 10 more reps, continue until at lightest weight for 20 reps
Machine Tricep (one arm at a time): 10 reps at 50, drop 10 pounds (one plate) and do 10 more reps, continue until at lightest weight for 20 reps
One of the problems with a spinal issue at the C7 vertebrae in the neck is a significant loss of strength in the right tricep. I can easily move more weight with my left tricep, but I do not want to make it larger until the right catches up.
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05-22-2016, 10:05 PM #128
05/22/15
Been a while since I posted stats, so I will at the end. I had some trouble this week, bad trouble. I apparently pushed some bad air into my test bottle and contaminated it. First time ever for me for this and I have been doing it for 3 years now. My bottle was 3/4 empty, so I know it was my fault, though inadvertent. I injected Wednesday and Thursday is leg day. I beat the crap out of my legs on Thursday. On Friday, my right leg hurt in a localized area, so I figured it was a muscle knot of some sort. Did some massaging and used a roller and it broke apart some, hurt like hell doing it but that is expected, and felt some relief. It returned Saturday and I did the same thing. I injected again on Sunday, into the other leg, and by Tuesday it also hurt. Meanwhile my right leg was slowly feeling better. Of course, no leg day in the middle, so I knew it had to be the injection. Instead of using the roller, I let it be. It turned into a large knot that was hot and red. But just like the right leg, the left leg felt mostly better by Friday. Today, neither one hurts at all. I tossed that bottle. This affected my work outs last week, but I still did whatever I could.
So I ended up losing no weight, but I did not gain any either, so I classify it as a win...and I still have both legs, so no amputation needed. Given my luck currently, that could have happened!
I feel stronger and I think my muscles look more defined than they have in the last few weeks. Just need to get rid of this stubborn belly fat and I will be a happy camper. My bicep/triceps got larger (slightly), which is good. The right tricep will not activate at anything over 50 pounds yet (51 pounds might as well be 510 pounds with as far as I can move it). This is 10 pounds heavier than before the surgery, so I am optimistic it will increase as the swelling goes down. Surgeon says 3 to 4 months of swelling still, I am hoping the healing drugs I am taking cuts that in half.
Onto the stats:
Weight: 192
Neck: 16.5
Chest: 40
Stomach: 34.5
Waist Line: 35
Biceps: L: 12.75 R: 12.5
Thighs: L: 24 R: 24
Calves: L: 15 R: 15
Forearms: L: 12 R: 12Mountain_Man liked this post
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05-26-2016, 04:03 PM #129
I increased my incline leg press significantly. I slowly raised, doing sets of 5 reps until I got to one where I was not sure I could go higher, so I stopped rather than push it TOO much. I was VERY pleased with the results. I am able to push 500 pounds 5 times without losing it.
Most of my life I had chicken legs, well no more chicken legs for the Sage!
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06-09-2016, 03:56 PM #130
I blew my weigh in - a friend was having a crisis and by the time it was calmed down I had completely forgotten...this Sunday will be a weigh in day, though.
Well, I forgot to add in the weight of the sled to my incline leg press - the sled weighs 120 pounds, so I have to add 120 pounds to all the weights moved on the sled! I also forgot to add in the weight of the bar for the bench press, which is 20 pounds. I also upped my weights on many things, here are my new numbers. I do everything but legs every day and do legs on Thursdays.
Chest
Flat Bench Press: 15, 4, 6, 8, 20 - 130, 160, 140, 130, 80
Flat Bench Flys: 20, 20, 20 - 20, 20, 17.5
Back
Narrow Grip Rows: 15, 4, 6, 8, 20 - 120, 155, 135, 115, 65
Shoulders (numbers are per arm - limited by my doctor)
Military Press: 15, 4, 6, 8, 20 - 10 for each
Side Lateral Raises: 15, 4, 6, 8, 20 - 10 for each
Front Lateral Raises: 15, 4, 6, 8, 20 - 10 for each
Shrugs: 20, 15, 20 - 10 for each
Legs
Incline Leg Press: 15, 4, 6, 8 - 480, 710, 660, 570
Leg Extensions: 15, 4, 6, 8 - 175, 240, 195, 180
Leg Curls: 15, 4, 6, 8 - 145, 190, 160, 145
Calf Raises (done on a stepper to increase drop distance): 20, 20, 20 - Body Weight +45
Arms
Machine Bicep Curls (one arm at a time): 10 reps at 80, drop 10 pounds (one plate) and do 10 more reps, continue until at lightest weight for 20 reps
Machine Tricep (one arm at a time): 10 reps at 55, drop 10 pounds (one plate) and do 10 more reps, continue until at lightest weight for 20 reps
I saw my surgeon today and he said I am healing very nicely, he said I am healed further than he would have expected and said I could double my weight lifted (per arm) to 40 pounds. That is more like it! I am going to keep doing isoluation exercise for now until the swelling is down more. Slow and steady so I do not have to get it redone. My surgeon said he would make it very painful for me if he had to redo all his fine work.Mountain_Man thanked for this post
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06-10-2016, 12:06 AM #131
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06-10-2016, 08:46 AM #132Mountain_Man liked this post
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07-10-2016, 11:27 AM #133
07-10-16
It has been a while, mostly because nothing has been changing. My weight went up over the holiday, but is back down to almost where it was before the holiday. My recovery keeps moving forward, I see the surgeon again in another few weeks and it should be my last visit with him, I would think. I am pretty confident he is going to release me for unlimited weight, taking care to listen to my body of course.
My right triceps is improving greatly - and I can do push-ups again! I lost the ability to do even a single one in December, so that is a nice sign I am improving. My left triceps is shrinking slightly, but that is to be expected since I am limiting it to the weight my right triceps can push so they become symmetric again. I am actually starting to see some definition in my upper abs, which seems a little odd since my stomach measurement went up. I am been doing ab work (crunches and such) since I can do that lying on my back - no strain on the neck at all.
Here are my stats:
Weight: 193
Neck: 16.5
Chest: 40.5
Stomach: 35
Waist Line: 35
Biceps: L: 13 R: 12.75
Thighs: L: 24 R: 24
Calves: L: 15 R: 15
Forearms: L: 12 R: 12
Recovery first, growth second (or rather, cutting the fat second and growth third...then another fat cutting fourth....etc....).Iron Game liked this post
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07-19-2016, 01:21 AM #134
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10-16-2016, 10:38 PM #135
Been a long time since I have updated this log - mostly because I was in full on recovery mode and life sucked big time. My pain is mostly gone - I can do 25 mins of cardio without experiencing any pain. This is a big deal, I have not really had this for going on a full year. I get a little bit of pain when I type for a long time (several minutes straight - take note that I type 55 wpm after errors so that is a LOT of typing) but I would put it at a 3 on the pain chart - more of a "man, I wish this would not happen" vs the 8 I had been experiencing for almost a year (which is along the lines of "Eli, Eli, lama sabacthani!" - which translates to My God, My God, why have you forsaken me!).
I am easing into cardio again, each week adding another day until I can regularly do 4 days of 25 minutes without pain. I am also starting strength and muscle building again, doing one set of exercises each day assigned to that muscle group - except legs, I do a full on leg day. I do not do much in the way of squats (I do 40 pounds of front squats - still limited to 40 pounds by surgeon orders), but my incline leg press is now up to 840 pounds.Mountain_Man, Macedog24 thanked for this postMacedog24 liked this post
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10-17-2016, 11:49 AM #136
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10-17-2016, 04:14 PM #137Mountain_Man liked this post
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10-18-2016, 07:44 AM #138
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10-24-2016, 04:58 PM #139
I have started doing low weight front squats, have not tried hack squats yet.
I have been working myself back into doing 25 mins of cardio every day. I had to stop for a while because my hands would burst into flames part way through. Now I can do the entire 25 mins with very little discomfort to the hands.
Yesterday I decided to see if I can do pull ups yet. I had to stop a few months before my surgery, my right tricep would not turn on so it was impossible to do many things. Well, my first try in months and I pounded out 10 pull ups. 9 of them were spot on, the 10th a little iffy.Mountain_Man liked this post
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10-28-2016, 09:55 AM #140
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