Tomara Watkins' training journal: my journey from severe back injury to the 2013 Masters Nationals

[tlwatkins]

Well today was the first day on my journey from severe back injury (bulging discs) to the 2013 Masters Nationals. I was able to do legs for the first time since Sept! With certain limitation from my physical therapist my amazing trainer James Seals Sr. customized an awesome session to really push me. My quads and hammys are on fire! ;)

[tlwatkins]

We did mega sets on the leg extension, leg press and leg curl machines. First up 5 sets 10 reps holding and squeezing for 2 seconds at the top of the move followed 5 sets 12 reps no hold at the top. Next 5 sets 25 half reps super set with 5 sets 15 reps on leg press machine with feet high on the pad and close together. Next 5 sets 10 rep each leg of standing leg curls holding for 2 seconds at the top of the move super set with seated calf press 5 sets 15 reps. Last 5 sets 10 rep each leg of standing leg curls no hold super set with seated calf press 5 sets 15 reps. WOW!

[IslandGirl]

Yeah you started a journal!!!

That's intense! Ouchy!!! I did legs too. I'm sore already.

[tlwatkins]

Yeah you started a journal!!!

That's intense! Ouchy!!! I did legs too. I'm sore already.

Yes ma'am! Figured someone could benefit from my recovery process if this were to ever happen to them!

I'm still sore! lol

[tlwatkins]

Today was back and triceps! The challenge with doing any exercise for me now is to ensure that I always maintain a neutral spin! I have to do lateral pull downs standing with a slight squat and leaning slightly forward. Unlike seated lateral pull downs it forces you to engage your core to stabilize the movement and the lats are more isolated. Instead of doing bent over cable tricep kickbacks I have to do them laying on a stability ball to avoid bending forward at the waist! And this forces you to engage the core and prevents me from engaging my traps which I seem to want to do with every upper body exercise I do lol! Same thing with bent over rear delts. Also completed this on the stability ball. Can you say my core is sore! LOL! Those were just some of what I completed today! Great pump!

[The Prodigy]

So glad you started a journal!!!!!!!!!!!!!!!!!!!! GO RXGIRLS!!!!!!!!!!!!! I will be here supporting and following!!!!!!!!!!!!

[tlwatkins]

So glad you started a journal!!!!!!!!!!!!!!!!!!!! GO RXGIRLS!!!!!!!!!!!!! I will be here supporting and following!!!!!!!!!!!!

WooHoo! Thanks Gail!

[tlwatkins]

Today was physical therapy. Completed my TRX back and core strengthening exercises...single leg squats, bridge curls, side planks, chest presses, ab crunches. TRX RIP trainer back and core strengthening exercises...chops, and twists. Wall ball squats, BOSU ball squats.

My physical therapist showed me an in home traction unit. Only draw back is that you have to pump to enable the pressure. May be an option to the inversion table though as I'm not crazy about being upside down.

[mpalleyne]

Today was back and triceps! The challenge with doing any exercise for me now is to ensure that I always maintain a neutral spin! I have to do lateral pull downs standing with a slight squat and leaning slightly forward. Unlike seated lateral pull downs it forces you to engage your core to stabilize the movement and the lats are more isolated. Instead of doing bent over cable tricep kickbacks I have to do them laying on a stability ball to avoid bending forward at the waist! And this forces you to engage the core and prevents me from engaging my traps which I seem to want to do with every upper body exercise I do lol! Same thing with bent over rear delts. Also completed this on the stability ball. Can you say my core is sore! LOL! Those were just some of what I completed today! Great pump!

Keep doing what you doing; it's so important to be careful when it comes to the back!!

[tlwatkins]

Keep doing what you doing; it's so important to be careful when it comes to the back!!

Amen to that! I'm most definitely being careful and taking it slow! Thanks! :-)

[tlwatkins]

Today heat, TEN unit, traction treatments at physical therapy. Worked on leg press machine to develop strength and proper form, seated banded leg curls to strengthen hammies, timed planks to strengthen core, side planks with banded crabs and standing banded side leg lifts to strengthen hips and core. Always finish off with lying leg stretch and press.

Followed up physical therapy with yoga class. Yoga is a bodybuilder's best friend!

[IslandGirl]

Looking good in here Tomara! Have a great weekend!

[broadys]

I think the greatest thing I have learnt from my back injury is to listen to my body, if its niggling I dont ignore it anymore. I treat/pay attention to it, this might include swapping body part days, get a massage/reiki, using a rub or sometimes even just resting.

I wish you well on your recovery

[tlwatkins]

Looking good in here Tomara! Have a great weekend!

Thanks IslandGirl hope all is well with you. My laptop has been out of commission since just after starting this thread! Ugh! I'm back in the RXGirl game now! lol

[tlwatkins]

I think the greatest thing I have learnt from my back injury is to listen to my body, if its niggling I dont ignore it anymore. I treat/pay attention to it, this might include swapping body part days, get a massage/reiki, using a rub or sometimes even just resting.

I wish you well on your recovery

Thanks I couldn't agree with you more on listening to the body. I am strong willed and hardheaded but finally got the message loud and clear on that one! lol Hope your doing well also!

[tlwatkins]

Well since my laptop went "man down" (lol) after starting this original thread, I've had two of my three schedule spinal lumbar epiderals. The first one I didn't get much relief from but the second one this past Wednesday has me feeling like a new woman! This is the best that I've felt physically in months! I have one more scheduled on 3/6 and pray that all goes well and I get even more relief from it.

I've been able to really ramp up the intensity of my physical therapy as well as training with my coach. I am in show prep right now and the spine specialist and physical therapist are working to come up with high rep, high intensity exercises that I can do to get the same or better results to off set the exercises that I can't do. My diet is going well too. Since starting on 2/11 I am down 7lbs, still feeling strong and maintaining muscle quality!

I've not had any pain after my one training sessions with my coach since the second injection on 2/20. We will see how things go tonight with chest/shoulds/biceps!

My physical therapist wants me to do every chest, shoulder and bicep exercise that I can on the bosu or stability ball to engage my core every minute to strengthen it and my lower back. Yippy!

[PFEPerformance]

Wowee girl! TOUGH stuff! Glad you are FINALLY getting some relief and can train more intesely even if adustments have to be made to how'd you "prefer" to train!

Good vibes coming your way!!!