The Oscar Madison Program

oscarmadison · Post by **oscarmadison** » Thu Jul 09, 2009 2:37 pm

thank you cassiegose,

losing balls is hard work and somebody with big balls has to do it!~

going out of town soon to try a new profession hope it works out!

Regards,
Oscar

oscarmadison · Post by **oscarmadison** » Sat Jul 18, 2009 10:17 pm

oscars back,

anybody notice he was away?

work out in hotel sucked when cable machine hurt back.

been lifting for 3 months with no back pain.

first time on a rickety cable rig back went out of wack and made me idle for two days.

i'm back into workout mode but only doing GPP in room.

eating is getting ironed out , its trickier being on the road but i'm smart and adapt.

Regards,
oscar

oscarmadison · Post by **oscarmadison** » Mon Jul 27, 2009 6:10 am

238 pounds today.

low back is killin me no work outs

Nokie173 · Post by **Nokie173** » Mon Jul 27, 2009 9:19 am

Try to stretch your low backâ€¦ it will help ease the muscle and pain a bit.
And Yes, I did notice you were missing for awhileâ€¦

Boss Man · Post by **Boss Man** » Mon Jul 27, 2009 4:41 pm

Is Oscar even capable of fading into the background?

That's like painting your house pink, and expecting the neighbours to not really notice that much after a week, isn't it??

swanso5 · Post by **swanso5** » Mon Jul 27, 2009 8:44 pm

if you're thinking of the low back stretch here:

http://www.grouptrails.com/Stretches.htm

then definately no

glute activation daily is what you need mate

www.uponlinetraining.com

oscarmadison · Post by **oscarmadison** » Wed Jul 29, 2009 8:16 am

I HAVE A HISTORY OF BACK PROBLEMS, I'M WORKING WITH A CHIRO AT THE MOMENT, HOPEFULLY I GET BACK TO DEAD LIFTS NEXT WEEK.

today was first day in two weeks with free weights since i'm on the road and had no access.

i cut weights down to about half of what i was doing, one back and two because of layoff.

back only hurts when i sit and then stand up.

after i'm up and moving i can do about anything like climb ladders and walk on hot assed roofs ( new job).

usually it takes about 4-6 adjustments and i'm fine, but i wasn't a weight lifter before.

new chiro is a weight lifter lady so she understands situation.

she is however barely heavy enough to manipulate me properly and i need proper manipulation, you can believe me when i say that me boyeeeeeeeeeeeeeeeeeeeeeeeee.

warmest regards,
Oscar

cassiegose · Post by **cassiegose** » Wed Jul 29, 2009 7:07 pm

Sorry about your back Oscar. Hope you feel better soon!!!

oscarmadison · Post by **oscarmadison** » Fri Aug 14, 2009 5:38 am

week 5.
being on the road has taken a turrible toll on program.

back will not come around to a comfort level i had previously.

I've rested back as much as i can but really hate the feeling I'm going backwards in weight training.

eating has also suffered from lack 0f pre planning, not getting 6 feeds a day.

but still eating a clean diet when i do eat, just not on a 2-3 hour interval.

traveled 600 miles early in week hunting up work out in far western nebraska, who does that?!

no weights and no desire to do GPP with such a back pain.

ok i'm through whining about discomforts of modern daily living in fat assed america and i'm going to lift this morning with pain or without, i'll get to bone crusher later in A.M.

i did lose 2 pounds last week to get down to 228 from 285 in april. GO OSCAR GO

warmest regards
oscar

swanso5 · Post by **swanso5** » Fri Aug 14, 2009 10:14 pm

low back pain + twisting/rotation = even more ouchies

swanso5 · Post by **swanso5** » Sat Aug 15, 2009 8:41 pm

it's all about lumbar spine stabilisation through glute and core activation/strenghening if you have low back pain...and hip/ankle mobility

most therapists are out dated i've found these days, they don't seem to keep up with like they should

www.uponlinetraining.com

oscarmadison · Post by **oscarmadison** » Mon Aug 17, 2009 5:44 am

CHIRO TODAY

Monday is weigh in day, still a half asleep I got dressed then remembered to weigh in! hahaha had to get undressed THEN step on scale, every sock ounce counts to mental stability when it comes to seeing progress.

Today was 223#. I had to do it 5 times to be sure, I hope I'm not losing muscle because 4-5 pounds seems too much. I'm eating pretty good but also way more active during day climbing up ladders lots of walking etc.

I'm lifting and besides the low back discomfort it feels good to push the muscles, tearing them down then regrowing them with more food.

GPP day is easier on back so its not a problem.

I had a two day alternating work out with weights, squats and mega bench one and deads and rows two But at the mo I'm kinda stuck on the squats bench series since deads and bent rows are a PAIN.

I got brain working on a newer version of The OM work out to inject some muscle variety into evolution.

Maybe I'm too old to be working the muscles so hard and need several days rest between weights?

Not having a long history of good physical fitness I might have pushed the healing powers a might too far too fast.

But lets not get bogged down in minor details and get on the mat for some push ups!

Regards,
Oscar

oscarmadison · Post by **oscarmadison** » Sat Aug 29, 2009 11:26 am

Hi Folks,

I'm back home for a week and relatively back pain free.

First time in almost a month I've been able to say that.

Did a lifting session this morning and a couple walks of 3/4 miles to loosen up.

After 4 months of a fairly set routine I'm contemplating a change of movements with weights and also changing up GPP day.

Still want about one hour of each, or maybe shortening GPP?

Question i have is, will GPP day hinder weight training with regards to recovery?

I have altered lifting to accommodate low back problems, like taking out all bent over rows and dead lifts.

Would bringing them back after say a month and a half be change enough do you think to confuse muscles?

I really want to do rows and dead's but am reluctant at this time for fear of another setback with low back.

I plan on about two more weeks of pain free lifting before thinking seriously on going back to that routine.

What say you folks? Any suggestions today will be analyzed and regurgitated into a plan for next 4 months.

Regards,
Oscar

swanso5 · Post by **swanso5** » Sat Aug 29, 2009 8:43 pm

what are you doing for gpp?

plenty of core and glute activation definatley needs to be in your next program

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

oscarmadison · Post by **oscarmadison** » Sun Aug 30, 2009 7:43 am

walk 6-7 minutes

stretch 6-9 minutes

push ups 13 x 10

lunges 3 x10

leg raises 3 x 20

kick back 4 x20

J-jacks 5 x 10

calf raise 3 x12

planks 4 x 35 seconds

walk 6-7 minutes

save ya breath on calf raises I'm doin them

The Oscar Madison Program

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