Update week 3-4: 2nd of May

– IVANO CHEERS RECOVERY TRAINING PROGRAM – 1st step –

I know already: why two weeks in once? Simply because so many things happened in these last days that I was so exited to forget to post on this blog 🙂
But this is actually a good thing because everything is getting better and the hard work to recover is slowly paying off!
My neck is virtually pain free, the mobility has improved a lot, I re-gained few pounds smartly filling out with complex carbs and … listen well: I start to FEEL my left hand again!!!!!

Exactly: the numbness is getting better by the day (far away to be normal yet a big improvement) and I don’t have anymore that terrible tingling from the top of my spine down to my hand.

All this to say one thing: TODAY I START TO TRAIN AGAIN!!!!! I know, I must take it easy, I must tape up the loads, I must be precocious … but I get back to train, this is great, isn’t it? It’s like they just opened a cage where I’ve been living for the last 5 months!

For whoever that wants to follow my first part of the training program here is the link:
– IVANO CHEERS RECOVERY TRAINING PROGRAM – 1st step –

MY CONDITION: As I said I feel much better, my soul wanna destroy the weights but I know I have to keep myself from exaggerating. The only memory of the injury so far is still a bit of numbness on my left hand and some extra cracks in my neck when I do mobility exercises.
I added several complex carbs to my diet all around any kind of training in order to fill out a bit. Now I’m standing around 172-173 … I must be 200 by December …..

MEDICATIONS: I’m virtually off pain killers unless I have a very bad day. I rather rely on ice packs and natural herbs to low any eventual inflammation.
For the records I use: Turmeric, Boswellia, Bromelain, Ginger Root and Devil’s Claw
Melatonin as a sleep aid as I always done since I started working out.

EXERCISING and THERAPY:
– Two to three times a week of physiotherapy
– Beside the normal back electro stimulation I started yesterday with nerve stimulation as well (on my left arm)
– Posture exercises to acquire better range of motion of my neck, every day
NO MORE PNEUMATIC CERVICAL TRACTION
– Inversion table, 3 times a day (sometimes more). I bought one on amazon and it’s amazing! Not just for your cervical area but for the general health of your spine and lower back.
CARDIO: any type at least 30 mins per day. I need to grow lean and fit to be stage ready by December. Can’t afford to gain fat
Pool exercises: these kinds of exercises that I did basically every day at the beginning of my recovery has been substituted with a couple of a good sessions of swimming per week.
Yoga: still doing basic session of yoga because I’m over-stiff. Soon I will hire a coach full time also because I need to be very flexible for my coming movie parts.
BODYBUILDING WORKOUT: I can’t highlight this part more than this! I’m back to the gym baby … and I’ll be stronger than before!!!!! Stupid jokes apart here’s the link to my starting workout split:
– IVANO CHEERS RECOVERY TRAINING PROGRAM – 1st step –

DIET:Here a very important point, starting lifting again I start to bring up my calories. I will start with 2900 cals/day (40%carbs-40%protein-20%fat) and I will increase it probably every week depending how fast I gain and how I look. For the records 95% of my food intake comes from real food, rarely I use shakes.

Stay tuned!!!

– IVANO CHEERS RECOVERY TRAINING PROGRAM – 1st step –

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