GOAL:
Forum member Bienvenuto fixes his injuries and is able to run again as a form of regular exercise.
THE PROBLEM:
Injuries from gang attack years ago.
LEADING TO:
Overtight ITB and short tendons. Left knee tracks externally, catching against bones, very painful. The spinal response is that the nerves to my left quadriceps automatically switch off my quadriceps contractions:
RESULT -
Left quadriceps is wasted and undeveloped. Left leg becomes very weak.
LEADS TO:
Left leg underused, Left quadriceps does not contact properly.
LEADS TO:
Left calf does not fire correctly, even at maximum effort it is only 70% engaged.
Left Glutes do not fire properly, leading to unstable and weak left leg and balance.
LEADS TO:
over-reliance on Right Leg every second of every day of every month for years and years.
LEADS TO:
Far stronger and overworked Right Side of body.
LEADS TO:
Swollen and ragged ankle and knee joints in Right Leg.
ALSO LEADS TO:
Overused and disproportionately strong Right side of body.
COMBINED WITH:
skull plates fused from massive trauma,
pars defect, small bones in my spine broken,
Ribs ‘frozen’ and not moving properly.
Diaphragm ‘frozen’ and not moving properly.
LEADS TO:
my femoral nerve gets caught meaning that when I use my right leg a lot now it seizes and I get contractions and burning in my right torso.
These last few days even coughing has led to contractions and pain.
Sitting here typing this I can feel the burn and pain in my right stomach.
OTHER PROBLEM: discs in my neck out of alignment, ligament problems,
>>>I haven’t been able to run for over 10 years. <<<
WHAT I NEED TO DO TO MAKE THIS GOAL REAL.
Step 1.
Find good physios with world class athletes on their books.
DONE.
Step 2.
Get in depth testing and an approved workout plan.
DONE.
Relocate to a place, setting and time where I can attack this problem without interruptions or distractions.
DONE.
Step 3.
Get my left knee cap tracking properly.
How?
Voodoo bands, compression and compression on joint foam rolling. Stretching and re-stretching ligaments mustles and tendons.
Step 4:
Fire up my Left quadriceps, Left calf, Left Glutes.
How?
Day 1. heavy weights for short intensive bursts. Followed by hundreds of lighter repetitions.
Day 2. Day of DOMS (Delayed Onset Muscle Soreness) - retraining the nervous system.
DOMS greatly enhances the amount of stimulation the nervous system gets.
Thousands of repetitions on this day trains the alignment, balance and instincts of my left leg.
Day 3.
Mobility work and rest. Voodoo bands, Yoga, Distractions, stretches as active rest.
Rinse and Repeat.
Step 4 (Concurrent) Free Femoral nerve impingement.
Probably the hardest thing to do.
Also probably the most important.
Why?
A trapped femoral nerve means that lifting the leg toward the torso or pushing the leg away from the torso causes pain and contractions.
Even if I had a good left leg I still cant do sit ups, squat thrusts, burpees, dead lifts, squats, AND..
> If I mastur b ate it gets 5 times worse .. a trapped femoral nerve means that I can't masturbate without exacerbating my internal injuries.
Any jerking undoes the work done to stretch those internal muscles and causes pain and spasm.
Last night, here in Phnom Penh, I was fucking a chick pile driver, pulling out and giving myself a few tugs to make sure I was rigid before going back in. Result? Pain and contraction.
How to fix?
Stretching!!!!
3 types of ‘couch stretch’. Hundred s of reps.
“Nerve flossing” - a different, subtler kind of stretch - again, rep it out.
Also NO FAP. No ‘edging’ … not even a little.
Probably the most important and hardest part of what I must do.
Its like being a monk.
Step 5. (concurrent) Strengthen much weaker Left side of torso.
How?
3 methods.
1. “Perturbation” Dipping movements with affected left leg whilst pulling on cable in tiny motions for long periods with right arm. Hits left trunk.
2. Side lying exercises to hit left trunk.
3. Dumbell work to strengthen left arm and shoulder girdle.
Step 6. (concurrent) Free up and strengthen neck.
How?
A shit ton of flexibility and strengthening work.
SETTING.
I live alone.
I pay $50 rent a month for a house with a garden here in Rural Vietnam. Utilities negligible.
Got a fridge and a little hot plate.
Outside washing station and sink.
Just jacked my job in order to focus full time on doing this.
My Neighbours are nosy fuckers to the point of coming into my house when they want to know my business.
I have worked at telling them in no uncertain terms when I need to be left alone.
They are getting the message.
Dangers - Isolation, depression, growing disconnection from fellow man. Too much pressure on myself alongside loneliness with little outlet for fun or socialisation.
Opportunities - Uninterrupted time. Thats a big one. Can just keep ploughing a furrow uninterruptedly for as long as I wish.
In my job I would free up some fascia around my rib cage or sticking abdominal muscles and would hardly be able to walk properly or breath right later at work.
I now have the chance to work hard and recover when necessary.
Distractions: My Plan:
Massively reduce social media use and messaging and so cut down distractions, brain washing, lack of concentration power.
1. Get sim card for cheap plastic ring and SMS phone. (Done.)
2. Move into house with No Internet installed.(Done)
a pretty solitary life which leads to living on Social Media as compensation and the plan is to just chill out without going down the Youtube, Facebook rabbit hole.
3. Smart phone/ internet use reserved for every few days.
Early days but I can see how much time I normally waste going off on distractive internet tangents.
I feel for the people I see around me I see constantly hunched over and slaves to their little phones. My brain stem is no different and I get just as addicted.
Hoping that this will free me up to get closer to my goals.
The social media / screen-time break is very important to me.
OUTCOME: In 3 months I will be able to introduce running again into my work out program.
I will be able to run for the bus without paying for it for the next few days.
In the long term I will be able to introduce things like playing pickup sports (soccer, touch rugby,) circuit training, weight training into my life again.
>>Some members have complained about ‘gay ass’ work out diaries cluttering up the forum.
I understand the frustration perhaps but I’m in a position where its me against my injuries and I have no people or support structure around and so its useful to have some kind of public forum where I can record my progress and hold myself accountable.
I plan to update about once a week<<
This has been a long time coming and setting up.
Wish me luck.
THE PROBLEM:
Injuries from gang attack years ago.
LEADING TO:
Overtight ITB and short tendons. Left knee tracks externally, catching against bones, very painful. The spinal response is that the nerves to my left quadriceps automatically switch off my quadriceps contractions:
RESULT -
Left quadriceps is wasted and undeveloped. Left leg becomes very weak.
LEADS TO:
Left leg underused, Left quadriceps does not contact properly.
LEADS TO:
Left calf does not fire correctly, even at maximum effort it is only 70% engaged.
Left Glutes do not fire properly, leading to unstable and weak left leg and balance.
LEADS TO:
over-reliance on Right Leg every second of every day of every month for years and years.
LEADS TO:
Far stronger and overworked Right Side of body.
LEADS TO:
Swollen and ragged ankle and knee joints in Right Leg.
ALSO LEADS TO:
Overused and disproportionately strong Right side of body.
COMBINED WITH:
skull plates fused from massive trauma,
pars defect, small bones in my spine broken,
Ribs ‘frozen’ and not moving properly.
Diaphragm ‘frozen’ and not moving properly.
LEADS TO:
my femoral nerve gets caught meaning that when I use my right leg a lot now it seizes and I get contractions and burning in my right torso.
These last few days even coughing has led to contractions and pain.
Sitting here typing this I can feel the burn and pain in my right stomach.
OTHER PROBLEM: discs in my neck out of alignment, ligament problems,
>>>I haven’t been able to run for over 10 years. <<<
WHAT I NEED TO DO TO MAKE THIS GOAL REAL.
Step 1.
Find good physios with world class athletes on their books.
DONE.
Step 2.
Get in depth testing and an approved workout plan.
DONE.
Relocate to a place, setting and time where I can attack this problem without interruptions or distractions.
DONE.
Step 3.
Get my left knee cap tracking properly.
How?
Voodoo bands, compression and compression on joint foam rolling. Stretching and re-stretching ligaments mustles and tendons.
Step 4:
Fire up my Left quadriceps, Left calf, Left Glutes.
How?
Day 1. heavy weights for short intensive bursts. Followed by hundreds of lighter repetitions.
Day 2. Day of DOMS (Delayed Onset Muscle Soreness) - retraining the nervous system.
DOMS greatly enhances the amount of stimulation the nervous system gets.
Thousands of repetitions on this day trains the alignment, balance and instincts of my left leg.
Day 3.
Mobility work and rest. Voodoo bands, Yoga, Distractions, stretches as active rest.
Rinse and Repeat.
Step 4 (Concurrent) Free Femoral nerve impingement.
Probably the hardest thing to do.
Also probably the most important.
Why?
A trapped femoral nerve means that lifting the leg toward the torso or pushing the leg away from the torso causes pain and contractions.
Even if I had a good left leg I still cant do sit ups, squat thrusts, burpees, dead lifts, squats, AND..
> If I mastur b ate it gets 5 times worse .. a trapped femoral nerve means that I can't masturbate without exacerbating my internal injuries.
Any jerking undoes the work done to stretch those internal muscles and causes pain and spasm.
Last night, here in Phnom Penh, I was fucking a chick pile driver, pulling out and giving myself a few tugs to make sure I was rigid before going back in. Result? Pain and contraction.
How to fix?
Stretching!!!!
3 types of ‘couch stretch’. Hundred s of reps.
“Nerve flossing” - a different, subtler kind of stretch - again, rep it out.
Also NO FAP. No ‘edging’ … not even a little.
Probably the most important and hardest part of what I must do.
Its like being a monk.
Step 5. (concurrent) Strengthen much weaker Left side of torso.
How?
3 methods.
1. “Perturbation” Dipping movements with affected left leg whilst pulling on cable in tiny motions for long periods with right arm. Hits left trunk.
2. Side lying exercises to hit left trunk.
3. Dumbell work to strengthen left arm and shoulder girdle.
Step 6. (concurrent) Free up and strengthen neck.
How?
A shit ton of flexibility and strengthening work.
SETTING.
I live alone.
I pay $50 rent a month for a house with a garden here in Rural Vietnam. Utilities negligible.
Got a fridge and a little hot plate.
Outside washing station and sink.
Just jacked my job in order to focus full time on doing this.
My Neighbours are nosy fuckers to the point of coming into my house when they want to know my business.
I have worked at telling them in no uncertain terms when I need to be left alone.
They are getting the message.
Dangers - Isolation, depression, growing disconnection from fellow man. Too much pressure on myself alongside loneliness with little outlet for fun or socialisation.
Opportunities - Uninterrupted time. Thats a big one. Can just keep ploughing a furrow uninterruptedly for as long as I wish.
In my job I would free up some fascia around my rib cage or sticking abdominal muscles and would hardly be able to walk properly or breath right later at work.
I now have the chance to work hard and recover when necessary.
Distractions: My Plan:
Massively reduce social media use and messaging and so cut down distractions, brain washing, lack of concentration power.
1. Get sim card for cheap plastic ring and SMS phone. (Done.)
2. Move into house with No Internet installed.(Done)
a pretty solitary life which leads to living on Social Media as compensation and the plan is to just chill out without going down the Youtube, Facebook rabbit hole.
3. Smart phone/ internet use reserved for every few days.
Early days but I can see how much time I normally waste going off on distractive internet tangents.
I feel for the people I see around me I see constantly hunched over and slaves to their little phones. My brain stem is no different and I get just as addicted.
Hoping that this will free me up to get closer to my goals.
The social media / screen-time break is very important to me.
OUTCOME: In 3 months I will be able to introduce running again into my work out program.
I will be able to run for the bus without paying for it for the next few days.
In the long term I will be able to introduce things like playing pickup sports (soccer, touch rugby,) circuit training, weight training into my life again.
>>Some members have complained about ‘gay ass’ work out diaries cluttering up the forum.
I understand the frustration perhaps but I’m in a position where its me against my injuries and I have no people or support structure around and so its useful to have some kind of public forum where I can record my progress and hold myself accountable.
I plan to update about once a week<<
This has been a long time coming and setting up.
Wish me luck.