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The Midlife Crisis Log of JW


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went for a run to the playground with the kids and shot some hoops tonight. And a bit of soccer (oh how I miss that game)

It was such a nice evening, I just couldn't resist.

Hopefully I'll have energy tomorrow morning for a good lowerbody workout

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3x6 squats 100lb

3x12 calf raises 170lb

3x12 lunges w/ 45lb dumbells

3x6 deadlifts 200lb

5 min. abs - crunches & stretches

 

upped some of my weights today.

went pretty well except squats just do a number on my poor ankle.

might have to look at an alternative excercise.

 

still noticing progress but I'm still a bit of a bone rack

I have to whittle the waist down a bit to gain better proportion.

I'll get there ................in time..................

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Today is one of those "listen to your body" days

woke up feeling tired and sore.

was thinking about 30 minutes of cardio but thought a rest day would do me better today. (tomorrow is upperbody so the rest might come in handy)

I'll probably go for a nice walk today just to burn a few calories.

 

I have to admit, these logs are helpful when thinking about rest days.

The fatigue and soreness make sense when you look back.

 

Oh to be able to recover like I used to.......

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upperbody

3x6 bench 125 lbs

3x8 shoulder press 80lbs

3x12 shrugs 125 lbs

3x6 curls 70lbs

3x6 bent over rows 125 lbs

3x15 incline pushups

 

still hoping to increase my bench press weight but it's still a struggle to complete the 3rd set.

I guess it will come eventually

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Had one of those fun sports filled days today

Went for a long walk with the family, shot some hoops, played a bit of soccer.

Lot's of fun, no inuries, and burned some calories

It's all good!!!!

 

Lowebody tomorrow

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3x12 squats no weights (because of my wonky ankle)

3x12 calf raises 170lb

3x12 lunges w/ 45lb dumbells

3x6 deadlifts 200lb

5 min. abs - crunches & stretches

3x12 kickbacks

 

pretty good workout.

I'm actually getting fond of the deadlift but it's murder on my hands.

I'm doing a bit more stretching lately with some yoga & pilates

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upperbody

2.5x6 bench 130 lbs yes 2.5! upped the weight by 5lb and I didn't make it on the 3rd set

3x8 shoulder press 80lbs

3x12 shrugs 130 lbs

3x6 curls 75lbs

3x6 bent over rows 130 lbs

3x15 incline pushups

 

I'm sloooowly making progress

I'm getting impatient with the progress on the lower abs though.

Makes me daydream about small incisions and a hoover vaccuum

(just kidding!!!! there has been progress only it's bound to be slower at my advanced age)

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Well, it was either cardio or a rest day today.

I woke up sore and tired (I still find it bizarre that I don't feel it until the day after a workout) so I opted for the rest day.

 

I'll probably get a nice long walk in over the lunch hour.

doing lowerbody tomorrow ....my favourite!!!

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oh crap!!!!! #&^#@^# @%#$#

 

threw my back out this morning

I was doing my 2nd set of deadlift and there was this nice pop in the middle of my lower back

went to physio this morning and had acupuncture.

Luckily my physiotherapist is a lifter has personal and professional experience with this.

Looks like I'm out of commission for a little while

 

Well, gotta go apply some ice packs again...

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well another physiotherapy appointment today.

traction and acupuncture.

I received some exercises to do but they're still too painful

 

A few more days at least with no exercise

 

maybe isometrics though??? hmmmm

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JW is gettin ornery!!!!!!

 

still having range of motion issues.

finding I can do isometrics with abs, arms & chest. any sudden movements cause PAIN though.

 

slightly better today. a little more mobile but recovery is very sloooow

wierd thing is... my appetite has changes (not as hungry) and my digestive system seems all screwed up.

 

this is just no fun at all!

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back to work today and the back is still SORE!

every day, it's just a bit better but the recovery is very slow.

I find myself doing as much stretching and isometrics as I can stand but this is VERY frustrating!

 

I've lost a few pounds over the last 4 days too. Likely due to reduced appetite.

 

The biggest excitement for me on the weekend was that I was able to walk down the lane with my kids yesterday with hockey sticks (passing the ball back and forth)

little steps.....little steps............

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todays workout......

 

10 minutes hot pack

15 minutes traction

15 minutes acupuncture

 

( well, this IS the mid life crisis workout plan...)

 

didn't get clearance for any more excercises.

So far I have 2 stretches I can do.

 

I have found that there are several isometric excercises which don't affect my back.

 

Oh this is just pathetic!!!!!

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feeling a little better each day!!

 

being at work really does a number on me though. The back really stiffens up after a bit of sitting at the desk.

 

I've been doing a ton of isometric exercises which don't hurt my back

Back to Physio tomorrow.

 

They had a soccer game at work over the lunch hour.

Office versus warehouse. It was TORTURE for me to watch. I kept thinking "hmmm.... I COULD play defence" then I shifted position and a streak of pain ended that great idea.

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The back is feeling better each day. Not ready to lift yet but I can do stretches pain free and isometrics.

 

I went to Physio today and told him "you know...... I'm supposed to play soccer tomorrow....."

I expected a laugh and scolding but he told me "hey, if you feel okay, go for it!!!" Whooo Hoooooo!

 

Then of course, he added a rider......."but if you fell ANY pain or discomfort, stop immediately." I figure I should be good for at least 30 seconds!!!

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Wow!!!! I not only played but it felt not bad!!!

I bought a neoprene support which kept the muscles nice and warm.

I certainly wasn't 100% but it felt amazing to play again

 

A couple people are trying to recruit me for their indoor team. Thinking seriously about it. I just LOVE that game. Indoor soccer is a poosibility because the surface is nice and flat. My ankle wasn't too bad.

 

great workout...still feeling it today.

 

I kicked the ball around, played a little frisbee and football with my son today. Still doing my isometrics but weights will have to be on the backburner for another few days.

 

Feeling optomistic though

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Yesterday, went for a bike ride and continued with the isometrics

 

Probably will do isometrics again today and some stretching.

The back is still a bit stiff but the pain is much much more manageable.

 

Should be my final physio tomorrow morning, so I'm hoping for the clearance to do some light lifting.

 

crossing my fingers............

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Whooo Hooo!!!!

 

got the green light (sort of)

 

okay to do weights (starting with lower weights with no overhead movements) I'll take it!!!!

 

Also received an ankle strengthening program.

My back is still a little stiff but not painful.

I was also advised to look at alternatives to deadlifts, bentover rows and squats due to my back and ankle history.

 

Now I can think all day about what to do tonight!!!!

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Dug out the dumbells last night and dis a couple sets of bicep curls and tricep kickbacks. Also 2x15 incline pushups and 2x15 heel raises

Felt good to be able to do something. I'm being careful not to overdo things.

 

This morning I did 30 minutes on the Nordic Track

100 crunches

50 incline pushups

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Did a modified workout this morning.

tried some bench with dumbells 3x15

curls 2x6

shrugs 3x12

100 crunches

50 incline pushups

3x15 heel raises

3x12 squat jumps

 

still a bit stiff in the back so I have to be careful not to push things but it sure feels good to be active again

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Well, I'm leaving today for a week of vacation!

No computer

no weights

 

I'm actually looking forward to it. I'm going to treat it like a 1 week "bootcamp" with lots of bodyweight exercises.

I'll have my bike too

 

see you in a week!!!

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  • 2 weeks later...

back from vacation!!!!

 

did a ton of hiking and mountain biking last week

A little disappointed with the slow progress with the back.

I've been stretching like a madman to loosen it up.

Weights are still a bit tough for me but pushups and chins seem okay.

 

Lost 3 lbs last week (not sure if it was a good or bad 3lbs though)

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