Hey again everyone,
After receiving the word from my doctor, after being picture perfect patient for over two years, I´m officially back, bay-bee!
After getting my health sorted out (was given like 20 intravitreal injections and stuff), I am again able to start lifting heavier :) I had some hard times finishing my bachelor degree (IT, spent over 800 hrs on my thesis :D), but now I have every doctors vote to start lifting heavier again (again some of my never give up sob story :D ) :)
I started to work out 3 times a week(legs+core, back(+rear delts)+biceps+forearms+core, chest+triceps+shoulders) with weekend MMA sessions (made a punchbag for my garden and repaired old thrown-out punch dummy) and every morning I go for a run (or try to anyway) with my dog. I got to 83 kgs (around 180 lbs) and my diet is all over the place (more like I eat everything I come upon what fits in my mealplan or is protein-ish :D ) getting my back to work (quite literally, because of all the being glued to pc - leraning, coding and all that) repairing and workig on shoulder-arm-back positioning, my lower back was also too much forward, leaning my upper back backward too much and tilting my neck and head forward (worst case, I´ll get a bamboo stick, but I think I am doing good for now :D ).
I still mainly focus on resistance band excercises for every muscle group (or add extra resistance to iron-lift-excercises), which works quite well.
For my back-biceps-core day I do burn out rounds:
DB row - DB rear delt raise - DB hammer curl - DB shrug (15-12-10) 3x
BB EZ crazy 6/12 curl - EZ overhand crazy 6 curl 3x
pullup - band shrug - behind neck band shrug - sitting lat pull (15-12-10) 3x
biceps pullup - minute to go down (biceps burnout)
situp burnout - upper abs crunch (levered butt+weight) - hanging leg raises (20-15-10) 4x
bicycle / landmine / russian twist 2x
As my chest-triceps goes
medicinball throw (20lbs) 1 min
overhead triceps ext 4x12
triceps rope pulldown (underhand grip - triceps grip) 3x10+10
one arm chest crossover 4+4x12
diamond pushup burnout 2x
medicinball pushup combos - 2x TF
shoulder raises 1 + 1/2 4x8
bb benchpress + db benchpress burnout 3x (raising wght)
and legs
squat with wght jacket: wide stance - shoulder width stance - legs together stance 3x 10+10+10
medicinball stance squat 4x 10
crunches, leg raise, toe touch (with leg raise)wood chopper 4x 15-15-15-15
wght lunge jumps (focusing on exploding up and slowly down with powerbag on my back) 5x 8
front squat 3x 10
squat (raise set) 4x10-8-6-5
box jumps (80cm, 0.5-1.5m away) TF
And some illustration - the gains are starting to build up :)
P.S. Are there any other excercises for releasing spine pressure? I find myself in need for hang-bar to crack it (and release that tasty tasty dopamine) every now and then, and even though I keep trying to have a perfect stance, sitting through most of the day gets quite painful. I do some stretches (raising hands while lying on belly, doing some mobility excercises and stretches for shoulders), but my spine around the lower trap muscle keeps reminding me of itself time after time...