Yes, it has been over a week since I last posted. The reason being will become clear as I talk about this workout that I did a couple Saturday nights ago. The story starts about three weeks before the 5th because that is when I started to prepare my sermon for my church. I was tackling the most difficult topic, language wise for me, I have ever tried. But I have been wanting to talk on this topic for years, but I just never felt secure enough with my Japanese skills to go for it. Finally, I feel good about my Japanese skill, so I decided to do it. Anyway, Saturday morning, I delivered my talk/sermon and it wasn't perfect, but a lot of the people said that they learned a lot and that they thought about issues I brought out for the first time, so I was happy. Well, I had already taken Friday off, so I knew I was going to workout that night. I thought I Bulk: Arms was up, but it was Back. Checking the worksheet, I figured it was okay, so I just went according to the schedule.
The first Super Set was fine. I stuck with the weights from before so the Pull-Over was good. I was considering going heavier the next time out. The first two sets of Pull Ups were complete sets of 10reps. But the last set was broken into a 5/3/2 configuration. I was a little surprised that I wasn't able to do 10reps for the third set. The next Progressive Set started out well with all the ascending weights. But on the descending heavy set, as I was bending to start the reps, I felt something in my lower right side sort of become disconnected. It felt sort of like peeling a big scab, or breaking the seal on a big suction cup. I actually felt something separate from one side to the other. It felt more weird than painful, but the next moment, I felt a little prick of pain and I put the weights down. I did a little stretch and found that there was pain at a specific angle, and almost not pain at other angles. So, I continued my workout avoiding that painful back angle. Also, I modified a lot of the moves from then on to not put pressure on my back. So, for the descending set of Reverse Grip Rows, I did one handed instead of double. It went okay. The Force set with One-Arm Rows was also fine. No need to go down in weight. The next Single set, Dead Lift, I didn't do. Instead, I did shoulder shrugs and as I brought my shoulders up, I thrust them back to activate the back muscles. I also greatly reduced the weights down to 10/12/15.25/14.5kgs. That cut 5-10kgs across the board. On the final Super Set, instead of doing the Reverse Flies bending over, I did them on the Swiss Ball, and the Plank Rotation, I did normally with no modification. The last few reps with the 7.5kgs though were extremely tough. My core just lost strength right at the end. Got to failure, but it was because of my injury. I actually didn't feel that much pain overall, just in that certain bent over angle.
Abs were a little tougher because of a lot of the Plank moves. So I had to do the modification move and go on my knees for all the Plank moves. But I still tried to make it clean and keep my form perfect. But I think my sub-conscious got the better of me and I was using other muscles to help with the moves because I didn't get as much of a burn on my abs as I usually do, or as I did the previous time.
The Splits were fine, still got to my mark and was able to push passed it. But on certain moves where I had to lean over, I didn't lean to that painful spot, so stayed a little more upright on the hamstring stretch. And the Flow was a little slower than usual, but got through it with no big hiccups.
In the end, I torched around 750kcals. But I was moving much slower and I had to be more careful of the movement and my back.
The next morning, my back was throbbing, but it wasn't too painful. But I had to work that Sunday as a English Proficiency Test interviewer. A lot of sitting for hours on end. By the end of the day, sitting was the most painful position for me. I could feel the muscle in my lower right back harden and pull the longer I sat, and when I stood up, or tried to stand up, I couldn't stand up straight. Something was hindering me from standing up straight. The pain was real, and sitting was the enemy. I was unable to do anything that night, so no workout, and no sitting at the computer to post. In fact, I wasn't able to sit at my computer for about 5 days. So no big passages typed during that time. Little comments here and there on my iPad, but that was about it. Luckily my school had entrance exams on Thursday and Friday, so no classes. But I still had to go to school and sit at my desk. So, I brought my little Rumble Roller and set it on my lower right back. IT WAS AWESOME!!! For the first time, I was able to stand up relatively straight from a sitting position. So I kept my roller with me whenever I could. Driving was the worst. I have a one hour commute to and from work. I could barely get out of my car after an hour of driving during the first 4 days. But once I got my roller working, it started getting better. In addition to that, from Monday to Friday, I went to the clinic and got some electric treatment which help to speed up the healing. On Sunday, I had to go to the next state north to attend my daughter's Field Hockey match. It was the Finals of the Kyushu Division so I wasn't going to miss it. But my wife, what an angel, drove the whole way because she didn't want my back to get worse. So I sat with my roller in the co-pilot seat. It was a 2 and a half hour drive. That day, I did a lot of walking and actually the more moving I did the better my back felt, but the sitting was still a problem. Well, my daughter's team lost the game in a sudden death shoot out. It was a great game. But just by making it to the finals, they earned their ticket to the national tournament in March way up north near Osaka. Very proud of my baby! Monday, will be its own post. But I am ready and chomping at the bit to get back into my workouts. I know I lost strength so I need to get that back.
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