Quadraus Laborem

posted summer 2007

Back was tight this morning, pain on top of right illiac crest...with tenderness in QL. The same "injury" as last year prior to Ireland. I ran for 50 minutes and all was ok..i.e. no pain. Now tonight the sucker is just "ouchy" I suspect will have trouble sleeping.

Saturday played golf early, lunch, then off to the gym for lifting routine...15 reps lower weight. NO PAIN just very tired by the end and NO COLD TANK (out of order)!

Off day tomorrow with massage...hope it helps!

Summer Maintenance Routine

posted Summer 2007

Been pleased with the lack of injuries and maintaining of fitness and strength this summer. Bodyweight is 180, BF is 12.8% as of last night.

Here' my Summer routine:

Tuesday: 35 minute running interval (3-4 intervals 1 minute max effort, 1 minute HR around 159, 1 minute max, 1 minute 159, 1 minute max) with dog. Then 3 minute recovery to 65% of max HR. Also includes 5 minutes "foaming" legs, 5 minute warm up (light jog) and 5 warm down (HR around 130).

Drive to gym to do full active warm-up all exercises (10 min) followed by elasticity (6 min) then hip, core, shoulder prehab routine (15 mins), and finally Plyoball routine (lateral shoulder roll, russian twists, crunches with 45 weight, leg tuck, one leg one arm alternating off then on ball, reverse crunch, leg lifts reverse, hip raises, side extensions with ball). Then hot cold plunge for 5 sets 1 minute in each.

Afternoon golf 18 or 27 holes...walking.

Total calories burned over 1500.

Wednesday: Spinning class or running for 40 minutes as a "brisk" pace around 85% of max. HR. Do warmups and elasticity drills then lift weights: Supersets pushups on plyoball (vary each time between plyoball, medicine ball, slow, raised leg on top of other) then immediately One leg dead lifts, 2nd Superset: Pullups and lunges.

Total calories burned: Over 800

Thursday: Recover day 45-50 easy (65% of max) jog with dog then off to gym for Yamuna, stretching, and hot/cold plunces. Calories burned around 600.

Friday: Interval work in Spin Class followed by Tuesday rountine....exactly the same. Golf in the afternoon every other Friday. Total calories burned about 1500

Saturday: Foam roll to warm up then Golf early. Weights in the afternoon: Superset 1 push up variations then rowing. Superset 2 One leg row then hanging leg raises.

Vary each session with 2 sets 15 reps, 3 sets 10 reps, 4 sets 5 reps...increasing the weight.

Throughout the summer I'm not increasing the weight! The goal is maintain the muscle and fitness from the spring NOT to grow!

Total calories burned around 1200

Sunday: Recovery without the gym. foam roll, 45-50 minute light jog, stretch at home, then off to golf.

1000 calories burned.

Monday: REST. light yard work, massage every other Monday.

Added 10-11-07: Every 4-5 weeks add in a couple of extra rest days.

Still going strong

posted Summer 2007

Feeling really great for the most part.

Taught two spinning classes this week as a sub. Both programs with anaerobic threshold training. First class found the teacher cramping up (right calf), which was major embarassing! I was slightly dehydrated from a busy Tuesday.

Monday: Massage after 50 minute walk.
Tuesday: Ran 3 miles brisk pace, off to gym for pre-hab routine, back home for a protein shake and 18 holes of golf walking followed by a 9 hole scramble. Long day with lots of sun and 850 calories burned without golf.
Wednesday: Taught spinning 40 minutes of interval training...cramped at the end. Recovered and lifted for 40 minutes for a total of 875 calories
Thursday: Recovery day with 4 mile SLOW jog with dog. 620 calories burned...no time for gym off to dentist for 2 hour ordeal that made 4 mile run easy!
Friday: Taught spinning same anaerobic threshold training with no cramps this time! Then did the prehab and physioball routine. Total of 953 calories burned. Cold plunge, hot tub then home for a quick shake then 18 holes of golf.

Last week in Texas ran hills of Austin and one day at Lifetime Fitness 183 & 620...great facility. Only one day of lifting, lots of walking and no Anaerobic training. REST IS GOOD!

Back Revolt

posted spring 2007

After overdoing it with deadlifts in Austin plus leg raises...my back has revolted. Left Austin Thursday with a massage at the airport. Lower left side... quadratus laborum and Iliopsoas. By Friday felt good enough to spin and play golf Sat and Sun. Monday still felt good. But this was the tipping point. Did golf Monday Maintenance routine...lots of core work no weights...by afternoon back was tight but not ouchy. Did basketball 22 44's for 30 minutes total. At home got bad news about leaky windows, so spent a couple of hours bending and stooping to caulk windows. Lower back (middle spin) really ached before, during, and after.

Tuesday Morning...did recovery workout at gym...but too sore to play golf.

Wednesday: Taught spinning class (how could I call in sick for my first class!) massage after. Hurt to raise my leg when laying flat on bench. Massage therapist says, "you have issues." No kidding!

Thursday...rest

Friday...No lower back pain. Spinning class..very hard set...advanced..697 calories...right side tight. Same pain as Monday but now on the RIGHT SIDE!

Saturday: Rest...missed golf 72 degree day! Doh!

Sunday: Right side on top of pelvic crest, and quadratus laborum very sore.. No golf AGAIN!

So what have I learned....if I overdo it I don't feel it for a couple of days. The secret is doing enough without this pain and aggravation. I haven't found the secret, but at least I'm not out there blowing out a disc.

Hard Work

posted over 2 years ago, updated 7 days later

Monday was a recovery day with a 45 minute walk of the dog then a 1 1/2 hour massage. Top of left iliac crest is sore after 36 holes of golf this weekend.

Tuesday: Full day with a 3 mile run with the dog am, followed by a core routine at the gym...959 calories. Then 18 holes of golf walking with push cart. Ate more food to keep up bodyweight. Daughter calls at 11:30 just before bed with issues that keep me up until 1:30.

Wed: Up at 7 am for a butt kicker....just in case I wasn't tired enough I did spinning for 40 minutes followed immediately by my weight routine....circuit plus 2 supersets...856 calories for 1:30 minutes. This is the most time I'll spend in the gym. 1 hour is usually max, but thought I would push it.

Thursday is a recovery day...light jog 3 miles, bodyrolling, cold/hot plunges.

Friday: AM spinning followed by prehab routine about 900 calories burned in 1 1/2 hours; PM Golf

Saturday: 3 mile run with dog immediately after to the gym for lifting about 875 calories burned.

Sunday: Recovery day 500 calories

Week review spring 2007

posted over 2 years ago

Monday: Massage and dog walk...this is now my rest day
Tuesday: Weights AM; Golf 13 holes pm (rained out)
Wednesday: Ran 3 miles with dog, then prehab workout at the gym. Finished golf match that was delayed. Using Saucony shoes to prevent foot issue from prior weeks. Will work back into the Nike Frees.
Thursday: 45 minute JOG with dog...then body rolling at gym plus tanks.
Friday: Spinning then pre-hab routine with physioball routine.
Saturday: Golf AM; Weights after lunch.
Sunday: 3 mile run with dog.

Weight 181 BF 13.9%

Sinuses: Great...can smell and breath through nose despite the issue of pine tree pollen which is really bad!
Soreness: Minor...R hamstring is ok, back a little tight on right side, both lats sore when rolling on ball
Sleep: Check last night with sleep apnea device... now have mild sleep apnea (10) scale is 5-15 mild; 15-30 moderate (was 20) before. Oxygen levels normal. Great news. Doc says that it's normal to move every 20 minutes or so even in deep sleep.

Sinus Control Diet

posted over 2 years ago

Breakfast:

Burrito: Egg White omelette with diced red peppers and smoked turkey on whole wheat tortillas with 1 tbs natural peanut butter spread on tortillas.

1/2 cup oatmeal, 1/2 tbs natural peanut butter, 5 pecan halves, 1/3 cup blueberries, 1 tbs crushed flaxseeds, chocolate soy milk for cereal.

Lunch: (post workout shake) 3 oz water, 7 oz chocolate Soy milk, one scoop chocolate egg white protein powder, 1/2 cup frozen strawberries, 1/2 cup ice, 1 tbs pumpkin seeds, 1 tbs crushed flaxseeds, 1 tbs flaxseed oil, 5 gr L-glutamine.

Snack: 1/2 green or red pepper, cherry tomatoes, or other fresh veggies, 1 tbs peanut butter, 10 almonds, 10 pecans, 2 hardboiled eggs.

optional snack: 10 almonds, 10 pecans, medium green apple, ThinTastic, Odwalla Super Protein Bar, or similar (no glutens/ reduced sugar)

Dinner: 5-6 oz. of grilled or baked chicken with Bragg Liquid Aminos seasoning spray, 1/4 cup quinoa grain, steamed veggies, 20 pecan halves.

10 pm snack: tuna (packed in water 4 oz), 1/4 diced peppers, 1/2 stick of celery diced, 1 tbs of pumpkin seeds, 6 pecan halves, 1 hardboiled egg, 4 oz of V8 low sodium juice. Dump it all in a soup bowl.

This is about 3200 calories of food which is too much for most people. I average about 800 calories per day in exercise.