The Comeback!!!

DAY 48/178
Weight Loss Stats:
Weight 244.8 lbs - Loss 56.8 - %Loss 18.8%

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Well, I had an MRI done last week. It confirmed what I had feared all along...I have a herniated disc at L5-S1. It would be a huge understatement to say I've been depressed for the past 8 or 9 days. I felt my fitness and strength goals slipping right through my fingers. I felt lost. I felt angry. I took my frustrations out with food, binging on everything I could get my hands on, subsequently putting on over 8 pounds.

Hearing the doctors tell me to stay away from my beloved squats and deadlifts was like hearing a death sentence imposed by a angry judge. They weren't interested in hearing of my goals or of how beneficial those exercises are to general health and well-being. Their only concern is that I don't make a mess of things and be left with surgery as the only option.

In times like these, I do what I always do - immerse myself in research. I've read just about everything I could find on disc injuries and rehabilitation. I spoke to every veteran gym rat and seeminly knowledgeable trainer. I've consulted with my great chiropractor who's suffered three herniations himself and continues to practice Gracie Jui-Jitsu at age 50. Still, the lack of quality information or consensus on causes and cures has left me feeling more confused and desperate. That is, until today.

I woke up with the intense need to be proactive; to take whatever steps I can to correct the situation as best I could. I've heard from the damning: "You're best off if you steer clear of any heavy weights for the rest of your life. You don't want to f&#!k your back up any more than it already is...it's the only one you have!" -- to the inspirational: "Heck, Louie Simmons wrecked his back several times and the old guy continues to move BIG IRON. It's no big deal! Just do lots of reverse hypers and you'll be fine!!" Regardless, I'm not content to sit on my butt hoping one day I'll be well enough to pick my future children up from the floor, content to have my wife do all the "heavy lifting" for fear that "daddy might throw his back out!" No way! No how! I'm grabbing this bull by the horns and I'm making it my bi&#h!

I've developed a 19 week rehabilitation and fitness plan that should see me shed 40+ pounds, pack on a little muscle, and, hopefully, heal my back enough to allow me to continue training safely. In many ways, I'm better off than most in my situation since I am not now, nor have I ever been, in any significant pain. Except for a few days with a very sore and stiff lower back, I have been, for all intents-and-purposes, fine - free of sciatica and what-not. But seeing that nasty bulge in the MRI tells me otherwise.

There is a long road ahead...wish me luck...

PLAN 8/24/09-12/31/09
Purpose: Rehabilitation of my lower back (with the express goal of healing the L5-S1 disc herniation), continued fat loss, increasing overall strength and conditioning.


1. Split the next 19 weeks into three 4-week phases and a final 7-week phase. Each successive phase will emphasize increased intensity, frequency, volume, and difficulty of (mostly) bodyweight exercises, static and dynamic stretches, and yoga routines.

2. The primary goal is to rehab the lower back injury and hopefully return to heavy weightlifting next year.

Phase 1: Weeks 1-4 (8/24/09-9/20/09) -- Introductory Phase

1. AM: 30 min. to 1 hour of Hydrotherapy 6x/week
2. PM: MWF: 1 hour of rehab stretching, mobility, core training:
Bird Dog
Contralateral Hyperextensions
Bridges
Trunk Hypers
Planks
Curl-ups
Side Planks
Swiss Ball Bounces
Poses: Cobra, Sun Salutation Backbend, Yoga Twists, Side Twists, etc.
3. TuThSa: 1 hour of bodyweight upperbody exercises
4. 1 hour of treadmill walking 6x/week (low speed, high incline to reduce impact)

Phase 2: Weeks 5-8 (9/21/09-10/18/09) -- Adaptation Phase

1. AM: 30 min. to 1 hour of Hydrotherapy 6x/week
2. PM: M-Sa: 1 hour of rehab stretching, mobility, and core training 6x/week
3. Add more challenging rehab and bodyweight exercises. Add lower body exercises.
4. 1 hour of treadmill walking 6x/week (low speed, high incline to reduce impact)

Phase 3: Weeks 9-12 (10/19/09-11/15/09) -- Advanced Phase

1. AM: 30 min. to 1 hour of Hydrotherapy 6x/week
2. PM: M-Sa: 1 hour of rehab stretching, mobility, and core training 6x/week
3. Total body bodyweight training
4. Include Yoga 3x/week.
5. Begin Spinning classes for accelerated fat loss

Phase 4: Weeks 13-19 (11/16/09-12/31/09) -- Mastery Phase

1. Twice daily intensive Yoga 6x/week
2. Bodyweight training with some weight-bearing exercises such as weighted hyperextensions
3. Spinning classes for accelerated fat loss