LouisMoylan
Forum Replies Created
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Hi Georgios! I have had 2 bulging disc since 2019! I had to completely adjust my training for certain bodyparts. Chest, Shoulders & Arm training pretty much stayed the same. Now with back training I adjusted all my rowing movements to chest supported movements, seal row, chest supported t bar row, chest supported dumbell row. Pulldown movements should be fine as normal. Now hip hinge movements I had to remove all RDL/ Deadlift type movements. Potentially keep in a Bodyweight Hyperextension if you don’t feel any discomfort. Leg training also will take some adjustments, leg extensions, leg curls, adductor/ abductor you shouldn’t have many issues. Pressing, squatting and lunging movements you will have to be really careful. I would suggest doing lighter weight with really controlled reps and don’t go beyond failure. Focus on contractions and pumps rather than trying to increase load as this will likely give you back pain. It’s also vital that you perform rehab movements to build up your inner core and make sure you are using your core during all your movements, perform these daily. Stretching of your quads, glutes, hamstrings, hip flexors daily. Staying mobile, so not sitting around for long periods of time, get up and go for a little walk frequently if you can. This will help keep your back from tightening up. If you are in pain please rest, use naproxen/ ibuprofen, cure coming etc to reduce imflammation. Drink plenty of fluids and consult your doctor also as it might be worth getting an MRI scan to see the severity of the injury.
Thanks Louis for the reply. How about overhead pressing? I suppose I should avoid that one as well. How should I approach logbooking? Go by feel on everything on a safe rep range? [/quote]
Hi Georgios, I personally have been able to press fine even overhead pressing. However I would suggest switching all pressing to machine press or smith machine press to lower the risk of aggravating something. I definitely try and avoid dumbells as actually pulling them out of the rack and getting them up and manouvering them around can cause pain so really you want something that your just going to sit in and press. I don’t actually log book myself I haven’t done for years I always train by feel as your always going to have on and off days depending on diet, sleep, stress etc and you don’t want the scores in the log book dictating how heavy you should lift and potentially forcing something which could lead to pain. I would go by feel, if a movement feels completely safe with zero pain then please DO try and progress that movement however on movements where you know your putting your spine at risk and you do have a little soreness after please be very hesitant in forcing progress on those.LouisMoylan
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Morning guys! Had a few bits on at work yesterday morning then had my tennis match. I lost 3-6, 3-6 to a good player but someone I know I can beat. I didn’t perform at my best but I played ok. He was playing very slow, tactically because he knows I struggle to play slow balls. Hard to explain on here I guess unless you know the sport. So a bit disappointing really. Need to work harder on playing slow tennis which I don’t actually enjoy but at the level of club tennis I’m playing right now I feel it’s essential as your not going to get many high level tournament matches where people are willing to stand and go blow for blow. I ended up getting called to work after and didn’t get home until around 11pm, ate and went to bed. Up a little earlier today for my fasted walk then off to work.
LouisMoylan
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Hi Georgios! I have had 2 bulging disc since 2019! I had to completely adjust my training for certain bodyparts. Chest, Shoulders & Arm training pretty much stayed the same. Now with back training I adjusted all my rowing movements to chest supported movements, seal row, chest supported t bar row, chest supported dumbell row. Pulldown movements should be fine as normal. Now hip hinge movements I had to remove all RDL/ Deadlift type movements. Potentially keep in a Bodyweight Hyperextension if you don’t feel any discomfort. Leg training also will take some adjustments, leg extensions, leg curls, adductor/ abductor you shouldn’t have many issues. Pressing, squatting and lunging movements you will have to be really careful. I would suggest doing lighter weight with really controlled reps and don’t go beyond failure. Focus on contractions and pumps rather than trying to increase load as this will likely give you back pain. It’s also vital that you perform rehab movements to build up your inner core and make sure you are using your core during all your movements, perform these daily. Stretching of your quads, glutes, hamstrings, hip flexors daily. Staying mobile, so not sitting around for long periods of time, get up and go for a little walk frequently if you can. This will help keep your back from tightening up. If you are in pain please rest, use naproxen/ ibuprofen, cure coming etc to reduce imflammation. Drink plenty of fluids and consult your doctor also as it might be worth getting an MRI scan to see the severity of the injury.
LouisMoylan
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Morning guys! Had a busy morning at work yesterday. Got home in the afternoon but my match got cancelled and rescheduled for tomorrow. I went to the courts and had a solid hit I was feeling the ball much better than Monday which was great my movement and my cardio felt much better also. Worked in the evening then came home and ate and went to bed! Food has been good past few days, working today then have my match in the afternoon!
LouisMoylan
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Hey buddy! I’ve never ran HCG during any of my cycles! Only in post cycle therapy!
LouisMoylan
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Morning guys! Had a busy day at work yesterday but managed to get an hour of tennis in during the afternoon! Wasn’t feeling the ball well at all it took a long while for me to start swinging properly and noticeable fatigue during playing. I’ve got a tournament match today so I decided not to train weights in the evening and rest! I went back to work after for a few hours then watched a movie in the cinema to help relax. Up early today for my fasted walk then off to work!
LouisMoylan
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Hey Daniel, for me I don’t think the split so much matter it’s more do the volume you do which will start to have an impact on your recovery. Saying that I always found that I recovered better from a bro split type routine so chest, back, legs, shoulders, arms with rest days inbetween! When I trained multiple body parts in one session like PPL it definitely hit me a lot harder and I struggled to recover! So that might be something to bare in mind! Personally I’d choose whatever split you enjoy doing the most, and adjust the volume within that split to make sure your not putting your body under too much stress that it can’t recover from!
LouisMoylan
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Hey guys! Long day travelling back from Germany yesterday! Chilled in the evening watching the football and the rest of the darts tournament! Up early today for my fasted walk! Looking forward to getting back into a routine!
LouisMoylan
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Hey buddy! Apart from the fact that it will likely digest/ absorb slower than cream of rice it’s definitely fine to use it! As long as you don’t have wheat allergy Ofcourse!
LouisMoylan
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Morning guys! Did a walking tour yesterday around Frankfurt then spent the whole day and evening at the darts! Managed to watch the Germany euros football game after which was a great atmosphere! Heading back to London today!
LouisMoylan
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Morning guys! Another belting day at the darts yesterday! Plenty of beers, pork and bread! Back in there today!
LouisMoylan
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Morning guys! Had a busy day yesterday travelling to Frankfurt! Watched the first round of the World Cup of darts! Amazing but long day! Ready for rounds 2 & 3 today!!
LouisMoylan
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Hey buddy! I always personally like to keep my testosterone level the highest out of the compounds so you could do 400 test, 200 mast and 300 npp if you wanted!
LouisMoylan
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Morning guys! Busy day at work yesterday! Went to the gym to do a rehab session for my back then straight back to work! Finished late, went and had a set of tennis then came home and ate and went to bed! Up early today to travel to Germany!
LouisMoylan
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Hi Miguel, the exercise selection looks fine to me. The rep ranges are quite high, personally on compound movements I’m happy to go as low as 6-8 on top working sets. Then back off slightly on others. Definitely try this for a month or so and monitor progress and recovery and then you can make amendments based on results!
LouisMoylan