Nah I wouldn’t say that just yet, but I’m defintely on my way to ease back into my workouts.
Currently I’m doing DVR sumo deads and wall squats for my knees and my hips. In addition to this lower body rehab I do strand-pulling again for my upper body.
See below my last workout.
FCP 15 x 1 @ 80 lbs
ODP 15 x 1 @ 150 lbs
MP 1 x 4 @ 150 lbs
DT curls 1 x 10
DT rev curls 1 x 10
Ok here I go again… Long story short I got my sacrial vertebra misaligned again which resulted in such pain I barely coud handle, it hurt when I sat, hurt when I stand, even when I was laying in my bed. On Monday I visited a chiro who get my sacrial vertebra aligned again and I’ve been told not to do any strenuous work for 5 days. He also told I should not axpose my hips to extreme rotational and twisting movements and honestly that still keeps me thinking what can I do then??
Anyways, next Monday I plan to get a good PM workout with kettlebells and then Wednesday gonna rejoin my KM class… we’ll see …
Almost forgot to mention yesterday I can’t resist and di some Powerflex (muscle control) exercises and well just before my visit to the chiro I did about 70 swings and a little bit of expander exercise. 
Warmup
Slow fight
Fighting stance switches, shadow boxing
Jumping jacks
Some kinda grappling training regimen consisted armholds, standing grappling, hip lifts
Sparring swapping partner every 30 sec
Punch bag work using straights, hooks, uppercuts, elbows, knees, stright kicks, roundhouse kicks – 1 min, 2 min
Defense against knife attack with closed eyes starting position
Defense against knife attack – attack with knife –> that’s back and forth
Stretching and cool down
I can tell that my whole body is sore today … and I have to do TGUs today… I dunno, we’ll see.
22 reps of TGU @ 16 kg
Neck harness work with 12 kg for 15 reps, 16 kg for 10 reps
ODP 1 x8 @ 90 kg, 2 x 3 @ 110 kg
Neck press out 2 x 12 @ 90 kg
60/60 swings for 5 rounds @ 16 kg
Total reps: 167
SMR and Z-health, cool down
-TGU for 6 mins @ 16 kg
-Crush curls 3 x 5 @ 16 kg
- Military press 3 x 4 @ 16 kg
-Kettlebell hold over head for 20 sec each while walking @ 16 kg
-Swings 1 x 30 @ 16 kg
Warm up with jumping jacks and other jumps
Fight stance switches
180 degree defense against mutli angle attacks
Defense against choke holds and bear hugs
Defense of 3rd person
Sparring
Z-health at home – squat series, hips, lumbar, shoulders and of course lengthening
Swings 30/30
10 rounds – around 150-180 reps @ 16 kg
SMR and Z-Health R-Phase for the hips, shoulders, elbows, knees
I was supposed to do the PM swings on Saturday and Sunday, but eventually I did not do it.
I ended up with a new tat Saturday afternoon that made me barely able to flex my muscles in my back. So I allowed myself a two days rest period.
- Slow fight for warming up
- 180 degree defense against random punches
- Defense against choke holds
- Ground defense techniques
- Defense against 3 attackers for 1 min
- Sparring
