9-10-17 (Sunday) HY: YAYOG - Novice: Timed Sets + Arm Shaper + Lower Back Strengthening and Stretch + TCF.

9-10-17 (Sunday) HY: YAYOG - Novice: Timed Sets + Arm Shaper + Lower Back Strengthening and Stretch + TCF.

I am feeling better, but still, when standing up from a seated position, there is still a lot of pain for a time until the muscle calms down before I can stand up straight.  So, I'm going to stick with the Novice Phase for one more week but add some specific back strengthening exercises.

Back to Timed sets, but I upped the intensity by adding two sets for a total of 6 sets per move instead of just 4 sets.  Just as a reminder, the four moves are: Sumo Squats, Pointers, Mountain Climbers, and Swimmers.  The two extra sets really raise the overall intensity of the routine.  Since I tweaked my back pushing too hard last week on the Sumo Squats, I went for range of motion and perpetual motion.  I established a steady pace.  I started to feel a little pull in my back, but no pain.  Legs were feeling it with those two extra sets.  This time, I did the Pointers from Plank and not on all fours.  Again, those two extra sets were brutal.  For the whole routine, it was those two extra sets that set the tone.  It made me want to push harder to get through.

For my Arm Shaper today, I went with Regular Arms.  I was able to knock out 40 reps straight, but I did an extra 10 reps to get to 50 total.

I did some searching on the web for a good combination of strength moves and stretches for my lower back pain.  I found two good routines, only about 10 minutes each, so I went through those videos.  By the end of the strengthening video, I was feeling the soreness in my back, so I was ready for the stretch.  It felt great!!

I ended with a good and balanced Flow series.

In the end, I burned a nice 527kcals.  Almost double the first time I did Timed Sets.  I felt very productive today.  I decided that the treatment I was getting at the clinic wasn't going to help me anymore, so I will not go again.  My wife has volunteered to massage my lower back once a day or more.  Therapy got me far along enough so that I could be mobile.  Now, I will take care of my own rehab.