Your 10-Week Recomp

[hulksmash]

No he isn’t talking about a glute ham raise - they’re completely different. He’s talking about a reverse hyper extension - ideally done on the machine that Louie Simmons of Westside Barbell invented with the same namesake.

Just run a quick google search. It’s a pretty rare piece of equipment that you generally won’t find in commercial gyms, but is a common apparatus in the Powerlifting world.

Prior to the reverse hyper, spinal decompression was achieved via static mechanisms like hanging but the reverse hyper allows active decompression under load, which feels phenomenal.

OH those..

My glutes always dominate that exercise so I barely feel anything in my lower back. Granted, my wife does pick on me for having a "bubble butt".

Wish they would work for me like you, I'm jealous.

The glute-ham bench is what works my lower back. Now I feel like I'm weirdo since my erectors, not my glutes, dominate in a glute-ham raise.

The decompression-totally using that. glad ya'll told me how great it is.

 

[maxmuscle1]

I’m going to implement the reverse hypers and glute-ham raises. Anything to improve this low back pain. I cannot even sleep tonight, it is so bad. I refuse to take any pain meds(nsaids). Just hope to get back into the gym by Monday and at least stretch and try some slow,easy reps. It feels like the pain has over taken my goals right now and I just want to be able to perform and walk normally again!

Max

 

[hulksmash]

I’m going to implement the reverse hypers and glute-ham raises. Anything to improve this low back pain. I cannot even sleep tonight, it is so bad. I refuse to take any pain meds(nsaids). Just hope to get back into the gym by Monday and at least stretch and try some slow,easy reps. It feels like the pain has over taken my goals right now and I just want to be able to perform and walk normally again!

Max

Do the NSAIDs. Pride will destroy you. The NSAIDS are beneficial. Even the tough-guy, "real man" takes medicine when it's needed and is the only option.

Remember, ALWAYS use mind-muscle connection! It becomes even more necessary as an unbroken rule when you're trying to fix your lumbar issues.

 

[maxmuscle1]

Do the NSAIDs. Pride will destroy you. The NSAIDS are beneficial. Even the tough-guy, "real man" takes medicine when it's needed and is the only option.

Remember, ALWAYS use mind-muscle connection! It becomes even more necessary as an unbroken rule when you're trying to fix your lumbar issues.

Thanks hulk! Gotta try something!!

Max

 

[Long]

I’m going to implement the reverse hypers and glute-ham raises. Anything to improve this low back pain. I cannot even sleep tonight, it is so bad. I refuse to take any pain meds(nsaids). Just hope to get back into the gym by Monday and at least stretch and try some slow,easy reps. It feels like the pain has over taken my goals right now and I just want to be able to perform and walk normally again!

Max

View attachment 7707
That's is the scar left from an L4-L5 disectomy-lamenectomy. I have another one on my neck from another issue. I do bridges with my neck and deadlift , among other things now.
A listen to hulk, you need an anti inflammatory.
B muscle relaxers are a huge help as well as ice and heat.
C. Sitting still will kill your mobility.
I thought I was going to be screwed after my neck surgery. My neck is stronger now than it was then.
I was massively depressed when my back "went" I watched 18 inch arms shrink to 17 and lower while waiting injured, then waiting for surgery, then recovery. I listened to a crap doctor and life sucked.
Now I lift and box, I wrestle with my boys, I play basketball. I played one on one with my 15 year old and he is an athlete and my cardio at 41 was on par with his. I have near almost 100lbs on him.
Take care of yourself man, you will be 100% again.

 

[maxmuscle1]

View attachment 7707
That's is the scar left from an L4-L5 disectomy-lamenectomy. I have another one on my neck from another issue. I do bridges with my neck and deadlift , among other things now.
A listen to hulk, you need an anti inflammatory.
B muscle relaxers are a huge help as well as ice and heat.
C. Sitting still will kill your mobility.
I thought I was going to be screwed after my neck surgery. My neck is stronger now than it was then.
I was massively depressed when my back "went" I watched 18 inch arms shrink to 17 and lower while waiting injured, then waiting for surgery, then recovery. I listened to a crap doctor and life sucked.
Now I lift and box, I wrestle with my boys, I play basketball. I played one on one with my 15 year old and he is an athlete and my cardio at 41 was on par with his. I have near almost 100lbs on him.
Take care of yourself man, you will be 100% again.

I will follow your advice because, so far I am just in pain and hating life. Thanks for the feedback, I guess being stubborn has turned into stupidity at this point, on my part. I need to repair and recover. I can’t even walk normal at this point. Thanks for your time and personal recommendations.

Max

 

[hulksmash]

View attachment 7707
That's is the scar left from an L4-L5 disectomy-lamenectomy. I have another one on my neck from another issue. I do bridges with my neck and deadlift , among other things now.
A listen to hulk, you need an anti inflammatory.
B muscle relaxers are a huge help as well as ice and heat.
C. Sitting still will kill your mobility.
I thought I was going to be screwed after my neck surgery. My neck is stronger now than it was then.
I was massively depressed when my back "went" I watched 18 inch arms shrink to 17 and lower while waiting injured, then waiting for surgery, then recovery. I listened to a crap doctor and life sucked.
Now I lift and box, I wrestle with my boys, I play basketball. I played one on one with my 15 year old and he is an athlete and my cardio at 41 was on par with his. I have near almost 100lbs on him.
Take care of yourself man, you will be 100% again.

Max, and Long, read what I write below. It will give you hope.

I have to disagree with using ice/cold; my back worsens with ice/cold. More importantly:

Your lumbar discs can heal without treatment. It is called "spontaneous disc resorption". You need blood for it to happen. Cold stops blood flow.

I even use Cialis to cause disc resorption:

PDE-5 inhibitors dilate your body's vessels → PED-5 increases VEGF levels → VEGF creates new vessels/capillaries → that neovascularization drives disc resorption → you now have 100% normal discs with no herniation or bulging

Avoid ice/cold. Provide the maximum amount of blood possible to your discs. Use Google Scholar if you want the proof; I'll be nice and start you with 1 on disc resorption. It is rare to get disc resorption, but still possible.



The inflammatory response in the regression of lumbar disc herniation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6235196/

 

[maxmuscle1]

Max, and Long, read what I write below. It will give you hope.

I have to disagree with using ice/cold; my back worsens with ice/cold. More importantly:

Your lumbar discs can heal without treatment. It is called "spontaneous disc resorption". You need blood for it to happen. Cold stops blood flow.

I even use Cialis to cause disc resorption:

PDE-5 inhibitors dilate your body's vessels → PED-5 increases VEGF levels → VEGF creates new vessels/capillaries → that neovascularization drives disc resorption → you now have 100% normal discs with no herniation or bulging

Avoid ice/cold. Provide the maximum amount of blood possible to your discs. Use Google Scholar if you want the proof; I'll be nice and start you with 1 on disc resorption. It is rare to get disc resorption, but still possible.



The inflammatory response in the regression of lumbar disc herniation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6235196/

Ibuprofen has helped my mobility like a dream. I haven’t used it in a decade... dummy!... I am improving and just taking in my nutrients while I can’t lift.

 

[hulksmash]

Ibuprofen has helped my mobility like a dream. I haven’t used it in a decade... dummy!... I am improving and just taking in my nutrients while I can’t lift.

You have me worried-did I write incorrectly?

Herniated discs turning into 100% normal discs (spontaneous disc resorption) was the point I made. I also shared how to give your body the needed environment to make that happen.

Anti-inflammatories was not part of my reply lol

Good thing is now you remember to take ibuprofen

 

[maxmuscle1]

You have me worried-did I write incorrectly?

Herniated discs turning into 100% normal discs (spontaneous disc resorption) was the point I made. I also shared how to give your body the needed environment to make that happen.

Anti-inflammatories was not part of my reply lol

Good thing is now you remember to take ibuprofen

No Hulk, your good! I just was stating that after taking ibuprofen after not taking(for a decade). The ibuprofen helped me a lot, along with ice and heat. I seriously couldn’t even bend or walk without pain. I am actually moving now. I am so against NSAIDs and painkillers but, I actually needed them. I know you did not say anything about anti-inflammatory medicine Hulk!

Max

 

[hulksmash]

It's Day 1 for me today. I'm starting over.

My back benched me for the past 2.5 months. Today I started serious training+diet. I will even do a back and leg day.

My avatar is changed, and will serve as a reminder to me that Day 1 has already happened. It will change in the future when my physique passes my personal test of what's acceptable as an avatar.

I feel I have a solid base. I pray that nothing goes wrong with my back. I've got God in my corner, so I'm optimistic and confident I'll hit my goal and then be able to just "maintain" the physique.

Thank you all for the advice and support. I wish the absolute best for all of my brothers here-ya'll deserve it.

 

[HollyWoodCole]

Hate you're having to restart but sometimes that's needed.

 

[Rhino99]

Good luck with the back....
maybe instead of balls to the wall it's time to revamp things just a little so you dont re injure.....just syin

 

[hulksmash]

You all tell me I shouldn't be so hard on myself with posting pics before reaching my goal.

I listened and changed my avatar into a pic from last week. It's at max size limit (180x180/54kb).

Pic is week 3 of blast: 9̶0̶0̶m̶g̶ 1.2g Test E‡ and 800mg Tren Base a week.

Update:

• My back has been behaving
• I started cardio 3x/week (minimum) last week with the wife
• I'm now repping 150s for Flat DB Bench Press‡
• Training core after years of neglect
• I now allow fasting for only 4-5 days per week
• Strictly controlling diet (e.g. increased daily protein to 150g)
• Made Reverse Hyperextensions a part of core training
• New goal-this blast as my last ever (maintenance until death)‡

I don't like the vulnerability I have before reaching "perfection", but I'm ignoring it. I want to be fair to ya'll and try different behavior.


‡ 1.2g Test E was planned, but I've been lazy by pinning 3mL(900mg)/week. I began Week 4 with the planned 1.2g/wk.

‡ God willing, I expect to be using 160s in ~3 weeks. My goal was still "reps with 200s", but I just watched a guy do 250sx1 on flat bench. My goal is now 1RM with 250s ("stay realistic" will be ignored-you know I never accept limits)!

‡ I want to hit my goal with this blast. Then I can cruise and focus only on maintaining my ideal physique.

 

[maxmuscle1]

You all tell me I shouldn't be so hard on myself with posting pics before reaching my goal.

I listened and changed my avatar into a pic from last week. It's at max size limit (180x180/54kb).

Pic is week 3 of blast: 9̶0̶0̶m̶g̶ 1.2g Test E‡ and 800mg Tren Base a week.

Update:

• My back has been behaving
• I started cardio 3x/week (minimum) last week with the wife
• I'm now repping 150s for Flat DB Bench Press‡
• Training core after years of neglect
• I now allow fasting for only 4-5 days per week
• Strictly controlling diet (e.g. increased daily protein to 150g)
• Made Reverse Hyperextensions a part of core training
• New goal-this blast as my last ever (maintenance until death)‡

I don't like the vulnerability I have before reaching "perfection", but I'm ignoring it. I want to be fair to ya'll and try different behavior.


‡ 1.2g Test E was planned, but I've been lazy by pinning 3mL(900mg)/week. I began Week 4 with the planned 1.2g/wk.

‡ God willing, I expect to be using 160s in ~3 weeks. My goal was still "reps with 200s", but I just watched a guy do 250sx1 on flat bench. My goal is now 1RM with 250s ("stay realistic" will be ignored-you know I never accept limits)!

‡ I want to hit my goal with this blast. Then I can cruise and focus only on maintaining my ideal physique.

You Look great Hulk!

Max

 

[Trump]

How you open it???

You Look great Hulk!

Max

 

[maxmuscle1]

How you open it???

Click his avatar

 

[Trump]

Just takes me too an even smaller pic

Click his avatar

 

[hulksmash]

WTF, am I the only person using Android Chrome? An older pic was said to be "too small" by others not too long ago. Let me upload:

Better?

Ugh, I hate seeing myself being what I consider "not good enough".

 

[Trump]

I see no reason why you wouldn’t post a pic, I think you look great now you have finally posted a pic we can see

WTF, am I the only person using Android Chrome? An older pic was said to be "too small" by others not too long ago. Let me upload:

Better?

Ugh, I hate seeing myself being what I consider "not good enough".