Lets see what this muscle can do..

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  1. #1831
    I am Rollo Tomassee..
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    Physical therapy

    Leg press
    4 plates on each side for 4x8 (eccentric;60-75 sec)

    Step ups
    35lb dbs for 4x8 (full)

    Single legged getups
    BW for 4x10 (christ)

    Leg extensions
    70lbs on each side for 2x12 (30+ sec)

    Physical therapy like a mofo
    Theracane
    Bands


    Whether i do legs or not, my leg still hurts so....go where the pain is!
    As i sit here, my side does hurt though. Not a fantastic sign, plus when i did the theracane, i put it in my back and felt the pain sensation down the leg, same as if i didnt.

  2. #1832
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    Physical therapy
    SMR

    Tried some decline db press....nahhhh

    Decline bench
    Reps of 3 up to 295lbs
    255lbs for 6x3 (75 sec)

    Unilateral decline db press
    80lb db for 4x8 (75 sec)

    Bilateral hs row
    2 plates on each side for 4x8 (30-45 sec)

    More therapy
    SMR, Bands, etc


    I was thinking....decline benching would help with disc issues. But, damn, the setup of getting into position...it hurt bad. Im talking about the act of 'sitting up and down.' At the midway, i feel radiating pain. Thats why i eventually did unilateral but that was very risky. I hurt, regardless. The decline was better though. Odd how i did 245 for 8 reps, but 275, 285, and 295 was hard at 3. I decided to go down and do a volume based workout that im used to, but it may had been too many. Decline dbs were hard, regardless of my sciatica.
    Ill say, when im laying there tho, ZERO pain. Cuz shits decompressed!
    By the time rows came around, i was spent. Total workout was over an hour and half.

  3. #1833
    I am Rollo Tomassee..
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    Physical Therapy with new band

    Step Ups
    40lb DBs for 5x5

    Eccentric Leg Press
    5 plates on each side for 5x5

    Single leg get ups
    BW for 4x10

    More therapy


    My god, man wtf is going on? The step ups are easy, but this sciatica isnt liking when I put my right foot down first.
    I did a lot of nerve flossing and I never feel it in my lower back but I do in my ass, where that piriformis is! Doing what I can, but its scaring me. The leg press for example was something I was nervous about but I was completely fine.

  4. #1834
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    Physical therapy


    Standing oh db press
    50lb dbs for 4x8 (full? Last set was 10)

    Weighted chins
    35lbs for 4x6 (full?; FPs)

    Physical therapy


    I don't need to really input this one cuz my leg was killing me. My lower back feels fine, but God knows where this is stemming from so compounds will have to wait.

    I was just way too distracted. If i can't walk or roll in bed without wincing, i should not be doing anything but physical therapy.

  5. #1835
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    Nerve flossing

    Unilateral hs row
    3 plates on each side for 4x6 (1 min; strapped)

    Decline bench
    245lbs for 4x6 (60-75 sec; failed after 4th?!)

    Arms
    Some core/kb/physical therapy
    Theracane
    Nerve flossing
    Bands


    Just couldnt stay away. Whether i skip the gym or dont, im still in pain. Last 3-4 days have been rest + advil and i dont feel any better, so may as well exercise.

    ...and see the loss of strength. Ugh, on my last creatine too.

  6. #1836
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    Floor press
    110lb db for 4x6 (75 sec;left arm failed before very last rep)

    Unilateral hs row
    3 plates on each side for 4x6 (75 sec)

    Some nerve flooring and kettlebell getups.

    Smr
    Stretched


    Got some conflicting news yesterday. First chiro visit and he says i "fit the profile" for surgery. Then the oral surgeon says im feeling pain because im still in the early stages of recovery and that my hip muscles are still healing. So...we got a surgeon speaking on a different field vs a chiropractor...

  7. #1837
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    Phy therapy

    Unilateral flat db press
    90lb db for 4x8 (75 sec)

    Db row
    90lb db for 4x8 (75 sec; strapped)

    Close grip bench
    135lbs for 3x10 (30 sec)

    Phy therapy
    Stretched


    God damn, i hardly had any energy. Sciatica felt a little better today but getting on and off that bench hurt.

  8. #1838
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    Physical therapy

    Eccentric leg press
    4 plates on each side for 4x6 (45 sec)

    Short marching db lunges
    30lb dbs for 2x20 total steps (full)

    Physical therapy
    Smr


    Ugh i gotta come back and finish.

  9. #1839
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    Physical therapy

    Wide pulldowns
    210lbs for 5x5 (1 min)

    Supinated lat pulldowns
    165lbs for 4x8 (30nsec)

    Cable pressdowns
    85lbs for 4x8 (30 sec)

    Cable overhead extensions
    95lbs for 3x10 (30 sec)

    Stretched
    Smr

    Wasnt into it today, but did what i could and threw in some tricep shit. Doing them when your back is pressed against the pad is always harder. Must be physics.

  10. #1840
    I am Rollo Tomassee..
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    SMR
    Physical therapy

    Trying the 5 3 1 thing...
    Bench
    275lbs for 5 reps (too heavy)
    255lbs for 3x5 (75+ sec)

    Face pulls
    125lbs for 4x8 (30 sec)

    Pronated cable cross overs
    55lbs for 2x10 (30 sec)

    Supinated cable cross overs
    55lbs for 10
    50lbs for 2x10 (30 sec)

    Spine mobility
    Stretched


    So....bench is embarrassing. I cant do 275 for 3x5? Guess not cuz 254 was crazy hard.
    Back is feeling better but when i did the supinated cross overs, something 'moved.' Likely fine....
    I missed these! Did them because my wrist is sore from the pressdowns.

  11. #1841
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    Physical therapy

    Leg press
    5 plates on each side for 5x5 (1 min)

    Reverse db lunges
    45lb dbs for 4x6 (full recovery)


    Kettlebell movements that were awful
    Physical therapy
    Stretched


    No more limping and no more pain! I did have some tingling, but shit is a lot better.

  12. #1842
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    Chins
    BW for 5x6 (1 min)

    Neutral Chins
    BW for 5x5 (45? sec)

    Standing OH DB Press
    60lb Dbs for 4x6 (45 sec)

    DB Curl
    30lb dbs for 4x6 (30-45 sec)

    Skull crushers
    70lbs on EZ bar for 4x6 (30- sec)

    Stretched
    SMR


    No physical therapy today and so far, so good. Did some heavier oh presses, which is a no no but I felt fine. The only thing I felt shaky with was the skullcrushers cuz of the rolling onto the bench.

  13. #1843
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    Flat db press
    95lb dbs for 4x6 (45 sec)

    Decline bench
    225lbs for 4x8 (45 sec; gave up after 5)

    Supinated cable cross over
    23lbs(hah!) for 2x10 (30 sec)

    Pronated cable cross over
    Same weight. Same volume

    Flexbar for golfers elbow


    No back pain! No problem! But now I have golfers elbow. Ugh.

  14. #1844
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    I fucking forgot to put this in....?

    Yesterday
    Reverse db lunges
    55lb dbs for 5x5 (75 sec)

    Eccentric Leg press
    3 plates on each side for 4x8 i think (1 min)

    Romanian db deads
    60lb dbs for 3x10 (45 sec?)

    Bands


    Im feeling some soreness but NO sciatica.

  15. #1845
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    Incline db press
    100lb dbs for 5x5 (60+ sec)

    Seated cable row, neutral
    190lbs? for 4x6 (1 min)

    Supinated cable cross overs
    60lbs for 3x8
    Pronated " " "
    Same weight for 3x8 (both 45 sec)

    Decline close grip bench
    135lbs for 2x12 (30+ sec)

    Flexbar
    Stretched


    Yay! I deadlifted those dbs into position and no numbness and tingling. I felt some aches here and there, but no tingling is brand new!
    I forgot what I did with the weight on the rows, but it was somewhere close.
    Everything else was majorly tiring. Finally though...a good workout.

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