CSta's workout log

[CSta]

Thursday (1/29/09)

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 0/1 X 30 (felt particularly easy)
b. back lunge: 0/1 X 30 (dropped the weight to help back)
c. side lunge: 0/1 X 30
d. squats: 0/2X15 (Additional advice provided on squats. Placed small object under heals such that I was just able to perform a proper deep back squat. Used a mat rested against a railing as a guide for knees and nose. Performed slowly. The squats felt particularly challenging and felt more effective that holding onto the railing.)
e. hamstring curls 4/1X50
h. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner, middle: 20/1X20.

Rest interval 90 seconds between exercises

3. Main.
a. Weighted sit-ups: 35/3X15 (dropped weight to help back)
b. Back extensions: none as planned (doing them today, Friday)
c. Good mornings: none as planned (doing them today)
d. crunches: 50 (legs held at 90/90)
d. reverse crunches: none as planned
f. High volume sit-ups: 300 twist (did these at a quicker pace. Felt very good)

4. Cool down. 3 minutes jogging.

[CSta]

I had planned on doing back exercises on Friday evening, but time splipped me by.

Saturday (1/31/09):

1. Warmup: hip rotations; front, back, and side bends (did more than I usually do); seated twists; ran in place for about 2 mins and then did several knee lifts; 20 unweighted sit-ups;

2. Main:
a. Weighted sit-ups: 35/3X15
b. back extensions on bench: 0/1X30
c. good mornings: 15/1X15 (held stretched position for about 3 seconds on each rep)
d. crunches (legs held 90/90): 60 (these felt particularly good)
e. high-volume situps: 1X100 (had planned on doing 300, but I just didn't have the mind for it today)

3. Run: 30 minutes on treadmill: 5 minute increase to appropriate pace; 20 mins at that pace; 5 minute cool down. The heart rate monitor wasn't working; pace was stronger than last time.

My back is feeling much better. My hips were a little stiff yesterday, though, perhaps from the new version of squats. I feel good today.

[CSta]

Monday (2/2/09):

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 0/1 X 30
b. back lunge: 0/1 X 30
c. side lunge: 0/1 X 30
d. squats: 0/2X15 (deep squats with object under heal to enable me to use proper form)(very challenging)
e. hamstring curls 4/1X50
f. hindu squats: 1X50
h. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner, middle: 20/1X20.

Rest interval 90 seconds between exercises

3. Main.
a. Weighted sit-ups: 35/3X15
b. Back extensions: 0/1X30
c. Good mornings: 15/1X15
d. crunches (legs held at 90/90): 70, 50 (I feel very strong when I do these)
d. reverse crunches: none (did two sets of crunches)
f. High volume sit-ups: none as planned.

4. Cool down. 3 minutes jogging.

[CSta]

Thursday (2/5/09):

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 0/1 X 30 (felt particularly easy)
b. back lunge: 0/1 X 30
c. side lunge: 0/1 X 30
d. squats: 0/2X10 (dropped 5 reps per set. Last effort was a little too much. They felt easier today)
e. hamstring curls 4/1X50
h. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner, middle: 20/1X20.

Rest interval 90 seconds between exercises

3. Main.
a. Weighted sit-ups: 35/3X15
b. Back extensions: none as planned (doing them today, Friday)
c. Good mornings: none as planned (doing them today)
d. crunches: 60 (legs held at 90/90)
d. reverse crunches: none as planned
f. High volume sit-ups: 300 twist (quick pace. Felt very good)

4. Cool down. 3 minutes jogging.

[CSta]

Friday (2/6/09):

1. Warm-up. hip rotations; front, back, and side bends; seated twists.

2. Main.
a. back extensions on bench: 0/1X30 (feeling particularly easy)
b. good mornings: 15/1X20 (added 5 reps)(very easy)(held stretched position for 3 seconds each rep)

[CSta]

Saturday (2/7/09)

1. Warmup: hip rotations; front, back, and side bends; seated twists; jogged in place for about 2 minutes lifting knees; about 20 unweighted situps.

2. Main.
a. Weighted sit-ups: 35/3X15
b. high-volume sit-ups: 300 twist
c. crunches: 70.

Note: For several weeks (or months possibly), I've had a pain in my back that is just to the left of one vertebrae located in the very middle of the concave part of my lower back. It only hurts when I press on it. Otherwise, I don't feel it. I have another pain on the right side a vertebrae or two lower. I mentioned this to my medical doctor, and he didn't seem to think much of it. He told me to stretch more. The pain has gotten a little worse lately. I thought it might be due to poor situp technique, that I do not crunch up enough during the initial part of my situp, leaving my back either not rounded or still arched somewhat. In the past, I've felt a dull click somewhere down there (hard to tell where it is). Today, I performed the high-volume sit-ups relatively slowly compared to how I normally do them, consciously relaxed my quads/hip flexors during the initial part of the sit-up (as I do during the weighted situps), and consciously pressed my lower back into the mat. I also performed my crunches after my sit-ups so my abs were fresher. Given my crunch number (70), the switch did not appear to make much difference. We'll see if this helps.

[CSta]

Monday (2/9/09):

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 0/1 X 30
b. back lunge: 0/1 X 30
c. side lunge: 0/1 X 30
d. squats: 0/2X10 (these felt much easier. I didn't have to struggle so much to maintain my balance.)
e. hamstring curls: 4/1X55 (increase of 5 reps)
f. hindu squats: 1X55
g. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner, middle: 25/1X20.

Because lunges are becoming so easy, rest is not much of a factor. Rest interval is probably around 30 seconds.

3. Main.
a. Weighted sit-ups: 40/3X15 (increase 5 pounds)
b. Back extensions: 10/1X15; 5/1X15 (felt like the right weight on both sets; feel good today, Tuesday)
c. Good mornings: 15/1X15 (considering adding another set, but we'll see)
d. crunches: 70, 50 (legs held at 90/90)
e. High volume sit-ups: none as planned

4. Cool down. none. It seems incredulous that, after I put away the weights I use to hook my feet under, I forget to cool down, but I manage.

[CSta]

Thursday (2/12/09):

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 0/1 X 30
b. back lunge: 0/1 X 30
c. side lunge: 0/1 X 30
d. squats: 0/2X15 (again, these are getting much easier.)
e. hamstring curls: 4/1X55
f. hindu squats: 1X55
g. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner, middle: 25/1X20.

Rest interval is probably around 30 seconds.

3. Main.
a. Weighted sit-ups: 40/3X15
b. Back extensions: None as planned
c. Good mornings: none as planned
d. High volume sit-ups: 1X300 twist
e. crunches: 60 (legs held at 90/90)


4. Cool down. 3 minutes of jogging.

[CSta]

Friday (went out).

Saturday (2/14/09):

1. Warmup: I performed 16 physical therapy exercises for my elbows. Then, 20 situps with 12 pounds.

2. Main:
a. Weighted situps: 40/3X15
b. Back extensions: 10/1X15; 5/1X15 (second set felt easy; probably could have stuck with 10 lbs)
c. good mornings: 20/1X15 (increase of 5 lbs.)
d. High volume situps: 300 twist
e. crunches: 60

Cool down. static relaxed stretches: lunge stretch and lunge stretch with foot up by rear. Stretch where you lay on you back and bring one leg over to the other side of your body (kinda like a pin-up pose). Stretch were you sit and twist your back. Each held for 30 seconds.

[CSta]

Monday (2/16/09):

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 5/1 X 30 (increased 5 lbs)
b. back lunge: 5/1 X 30 (same)
c. side lunge: 0/1 X 30 (kept at zero)
d. squats: 0/2X15
e. hamstring curls: 4/1X60
f. hindu squats: 1X60
g. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner, middle: 25/1X20.

Rest interval is probably around 30 seconds.

3. Main.
a. Weighted sit-ups: 40/3X15
b. Back extensions: 10/1X15; 5/1X15 (second set was easy, but will do the same again on Fri. just to be safe)
c. Good mornings: 20/1X15 (thinking about adding a second set next week)
d. High volume sit-ups: none as planned
e. crunches: 100 (legs held at 90/90) (thinking of adding weight)

4. Cool down. none. static stretching later on. pin-up back stretch, and seated twisting back stretch. Back has been feeling better, but I still have a pain right next to a vertebrae. Seeing someone this Friday about that and any other disfunctions or imbalances I might have.

[CSta]

Thursday (2/19/09):

1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus seated twists; 6-7 mins of running in place moving in various ways and performing squats in lunge and side lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 5/1 X 30
b. back lunge: 5/1 X 30
c. side lunge: 0/1 X 30
d. squats: 0/2X15 (gett'n easier every time)
e. hamstring curls: 4/1X60
f. hindu squats: 1X60
g. ankles:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 8/1X30.
(2) heal raises: outer, inner: 25/1X20. Middle: 30/1X20 (up 5 lbs)

Rest interval is probably around 30 seconds.

3. Main.
a. Weighted sit-ups: 40/3X15
b. Back extensions: none as planned
c. Good mornings: none as planned
d. High volume sit-ups: 300 twist
e. crunches: none

4. Cool down. 3 minutes jogging

[CSta]

Friday (2/20/09): skipped back workout. Back issues remain. Going to be evaluated by an MAT specialist tomorrow (Monday). Will be skipping Monday's workout.

Saturday (2/21/09):

1. Warm-up: Joint rolls for upper body and hips.
2. Physical therapy exercises for elbow (upper body exercises)
3. Weighted Situps: 40/3X15
4. High volume situps: 1X300 twist.
5. crunches: 1X75.
6. Cool down: front, back, side bends.

[CSta]

Monday (2/23/09): skipped workout. Was evaluated by a person specializing in MAT (see latest injury article). The analysis revealed some weird imbalances. For example, I place 16 more pounds of weight on my right foot than my left. One imbalance was treated. The treatment involved rubbing the arch of my left foot and my left shin muscle very close to the shin bone. Prior to treatment, I was unable to hold my foot/ankle in place as the therapist applied resistance. After treatment, I had no problem holding the foot/ankle in place. Weird, huh? We'll see what happens with this.

My back and hamstrings. For many, many weeks my hamstrings, and in some cases my butt and hips, have been sore the day and the second day after exercise even when resistance and repetitions were not changed. My lower back has ached at times, and I have had a specific pain in my lower back, right next to two or more vertebrae. This pain has worsened in the past few weeks. I can feel stiffness in the area when I bend over and arch my back slightly. A while ago, I had my back evaluated by a medical doctor, and the evaluation revealed no structural defects. Kurz had mentioned that slow hamstring recovery could be linked to low back disfunction or fatigue. I learned that the muscles of the low back, butt, and upper hamstrings are all somewhat dependent on each other such that if one of them fatigues or is week, the others much compensate.

I cut back a bit on my back exercises, but I did not reduce leg exercises; and I recently added another exercise (the deep back squat). (Lifting my 25 lb son throughout the day probably hasn't helped the situation.) The addition of the deep back squat is probably what caused my pain to increase. It finally sunk in last night that I must reduce my leg exercises so that the butt and upper hams are able to recover as well. When the Secrets of Stretching DVD says that, before you may do the leg exercises, you must be able to do 3 sets of back extensions with 1/3 of your weight, I understand now why that is recommended. I believe my vertebral pain is caused by the weakening of other low back muscles, which puts extra strain on the muscles that connect to the spine.

So, here's my tentative plan: Cut leg exercises by about 2/3ds, eliminate the good mornings, and perform relatively easy back exercises until the pain and ache subside and until I feel comfortable. I'll build upon the back exercises without building the leg exercises until I'm doing bench back extensions until I hit the 1/3 threshold. Then, I'll concern myself with building the leg exercises. We'll see what happens.

[Thomas Kurz]

We'll see what happens.

We'll see what happens when the MAT specialist will treat your posterior kintetic chain (hamstrings, glutes, back extensors, etc.) and core. From then on your progress might speed up considerably.

My impression of your workouts so far is that you were treading in place, doing many "small" exercises, effectiveness of which was reduced by your underlying muscle imbalances.

[CSta]

We'll see what happens when the MAT specialist will treat your posterior kintetic chain (hamstrings, glutes, back extensors, etc.) and core. From then on your progress might speed up considerably.

My impression of your workouts so far is that you were treading in place, doing many "small" exercises, effectiveness of which was reduced by your underlying muscle imbalances.

Thank you for reading my workout posts. Your comments are much appreciated.

Thursday (2/26/09):

Saw the MAT specialist this morning to discuss the results of his analysis and to receive my first treatment. Too many imbalances to list. Think of a slinky that someone tried to straighten. One imbalance explained an annoying phenomenon. I cannot raise the toes on my left foot adequately (I cannot not dorsiflex the ankle). While doing TKD, I routinely stubbed my left big toe.

The specialist recommended performing only single joint exercises (seated leg extensions, hamstring curls, etc.). So, no more lunges or squats. I'll continue to do my situp routine. I'll post my recovery exercises.