The Tune Up, Update

So I went over my plan on what I feel needs to be done in order for me to reach my goal last week. 


Well guess what happened?!



Like I said in the two previous posts, I haven't trained in a long long while. After having laid out the plans to meet my goal I went to the gym the following day and felt great.

I knocked out


5 rounds (rest as needed) keep track of total finish time


1a) 300 meters on the concept 2 rower


Body weight


1b) incline push up 20 reps

1c) WG pull ups 10 reps (strict)

1d) Walking lunges 10 reps (each leg)

1e) Dips 20 reps

1f) Supinated grip inverted row 20 reps

1g) Squats 20 reps


Total time 29 mins 10 secs




That following day i had another training session lined up. 


4 rounds (rest as needed) keep track of total finish time


1a) Sled drags 20 yards (heavy)

1b) Heavy bag carries 20 yards

1c) Kettle bell swings 20 swings


Total time never completed 



I kept adding weight to the bag. For some reason the weight felt heavier then usual, but I continued to add weight. I got to the 4th set, squatted deep  and pulled, the bag didn't even break away from the ground. While I was pulling I felt a "click" sound in my lower back then immediately felt heat radiate from my right ass cheek all the way down that leg to my calf.


I tried my best to hide the pain and immediately limped my way to the juice bar asked for a bag of ice and laid on it for about 5-10mins. 



Note: I iced the injured area to shrink the tissue and the blood vessels so that less fluid can run through.  With any injury swelling can occur, its the bodies way of sending help in the form of blood and nutrients so the healing process can begin. As and added bonus the more the swelling increases the more pain you’ll experience.




Ice slowed down the swelling. 



After a few minutes of the ice pack I didn't have to much pain. I grabbed a foam roller, laid right on my right quadrates lumborum (QL) and the lower part of my erector spinie to roll out for a bit to stop the possible muscle spasms.




images 150x150 The Tune Up, Update


Foam-rolling or self myofasical release (SMR), works similar to massage therapy. Instead of a therapist manually applying pressure to the muscles, you use your body weight on the roller.  












Note: With certain types of injuries the body can trigger a protective reflex. This reflex can occur to prevent further injury however in trying to prevent further injury it makes that area hurt like hell!!!  


Both the QL and the Erector Spinae muscle that run along either side of the spine and are responsible for Lateral flexion (side bending) and Extension of lumbar spine as well as Rotation. 


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After I rolling out the muscle of my lower back I flipped over slowly to get a little rolling action on my Hip Flexors to free up some space on my lower back. If the Hip Flexors, Erector Spinae and the QL muscles are all tight they can tilt the pelvis and add a significant amount of pressure and  stress on the lower back.





Take a look at the pic to see what i mean.





anterior pelvic tilt 150x150 The Tune Up, Update









The major players involved in hip flexion are Rectus Femoris (one of the quads) and  the Iliopsoas. The hip flexors are the muscles that basically pull the knee upward in to the chest. 










After all of that i felt a little better, so i finished my workout. I repeated the same procedure again after my workout. Once i was done i hung out in the office for awhile and thought nothing of the damage i did 2 hours before. I still felt some slight discomfort but continued to type away at the computer. 


When I was done with my work i tried to get up, I didn't budge. I mean, I couldn’t move at all.

The pain came back 100 times worse!!!


I made a phone call from the second floor office of the gym to the spa and asked one of our massage therapist to come upstairs as fast as possible. He came upstairs only to see me hunched over the desk in tears. I explain what happened in the manliest voice i could muster trying to hid the pain that was written all over my face.


He helped me hobble over to a mat and asked me to wait for him “rite here”, as if i was gonna make a get away. I laid there in the fetal position soaked in a pool of my own tears. He quickly returned with a bottle of Biofreeze and went to town on my back.


He worked on me for as long as he could, Rubbing the muscle of the injured area and stretching the surrounding musculature. 


He said “Theres nothing else i can do, your going to have to let your body heal it self”. I said “thanks for helping me out” but i was still in agony.


He left and i just laid in the corner of the stretch area curled up in a ball for about an hour and a half. I couldn't move at all. Members of the gym were walking by and looking at me as if i were some sort of a animal exhibit.


Finally i tried to stand up, I couldn't stand with my normal posture. I was finally able to hobbled my way down to the locker room with the stature of a orangutan. 


This was my chance to get home after being stranded at the gym this whole time. Once i got moving i didn't want to stop. 




The journey home



I work in jersey city but live in Manhattan so i called for a cab. The cab dispatcher told me the 20 min cab ride from the gym to my house would be $110. I then asked him if the caller id of my number came up as “jerk off”, he hung up on me. 


I then started to walk to the subway. Once in the subway i walked back and forth throughout the platform. I didn't want to take the chance of sitting down and not being able to get back up. I got to the city in about a half hour but it felt like week. 


As soon as i walked through the door of my apartment i grabbed a bag full of ice and went straight to bed. I was pretty much stuck in bed for about 3 days. 


The feeling of the pain is indescribable. It required so much effort just to got to the crapper or even have dinner. This is a pain i wouldn't wish on anyone.




Their goes my plan


I guess i could have made this update a little shorter but whatever.


My original program is gonna have to be put on hold, im not even close to ready to start my GPP phase of the program in outlined.


So i planned out some ab bracing exercises, glute activation exercises, foam rolling, stretching as well as other very low intensity movements. The back still hurts but not too bad. Ill play it safe for awhile and follow this type of program for weeks and see what happens. 



Stay tuned




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