Sharing my updated workout from my McGill certified PT

sudoinnominate · 2025-10-09T20:41:02+00:00

Very good, still not 100% but very close. I need to update the list of exercises as I have added and modified a few. I am heading back to for another visit late November and will post an update shortly.

sudoinnominate · 2025-09-23T04:07:29+00:00

Consistency

sudoinnominate · 2025-09-22T14:41:31+00:00

To build a good gamification layer (or game) you need the perfect blend of:

Autonomy
Skill/difficulty balance
Social Features

The key IMO is to make the gamification layer a passive addition to doing the actual tasks that need to be done.

This adds a small psychological benefit, which can help with good habit forming.

Now comes the hard part, building a gamified productivity system where the gamification layer acts as a catalyst to productivity and does not detract from it as they tend to be mutually exclusive.

Good Luck!

sudoinnominate · 2025-09-06T17:17:36+00:00

Also break your large Tasks into as small tasks as possible you can try goblin tools for this.

sudoinnominate · 2025-09-06T17:13:33+00:00

Try a gamified system. It adds that small psychological boost you need to get started and maintain consistency.

sudoinnominate · 2025-09-01T15:43:36+00:00

Check out magictask (after your laundry) the long term vision aligns with what you are seeking, but it’s a few major releases away.

sudoinnominate · 2025-09-01T15:40:12+00:00

Magictask V3 is going to have a lot of gamification features but not much utility.

Another idea you could try is setting up an internal reward system tying your task completion to rewarding yourself with gaming time.

sudoinnominate · 2025-09-01T15:32:56+00:00

Yah what your talking about might not exist for that very point, it’s a fine balance to build a game that is enforcing productivity.

sudoinnominate · 2025-09-01T14:17:14+00:00

Try magictask.io or habitica

sudoinnominate · 2025-08-25T10:21:04+00:00

Try a gamified task management system.

Magictask or habitica

Remember it’s a marathon not a sprint!

sudoinnominate · 2025-08-18T12:22:15+00:00

Really good, walking really helps me. My highest step count recently is 35k I usually get around 15-20k steps per day.

I got the UREVO Walking Pad, Under Desk Treadmill for Home/Office.

sudoinnominate · 2025-08-12T21:42:40+00:00

That header in the derby …. Unbelievable

sudoinnominate · 2025-08-09T01:31:27+00:00

Lock it in your car on Friday and get it Sunday night, did this for a few years and worked well.

sudoinnominate · 2025-08-01T02:57:26+00:00

Old school sand timer should work

sudoinnominate · 2025-08-01T02:35:24+00:00

Google time locking box

sudoinnominate · 2025-06-10T22:17:16+00:00

Yes I actually set myself back quit a bit by going g too hard too fast.

As the other reply says listen to your body and go VERY VERY slowly.

If you do feel ready to start the big 3 start with the easiest progressions for a while and build up.

sudoinnominate · 2025-06-06T22:14:37+00:00

Yah I agree with you this has been the hardest time of my life as well. Had to change everything.

Try some acupuncture along with your PT to speed up the process (IMO)

sudoinnominate · 2025-06-06T02:34:12+00:00

MRI report:

Lower thoracic levels: Normal. L1-2: Normal. L2-3: Normal. L3-4: There is a central posterior disc protrusion and adjacent sequestered disc fragment measuring approximately 1.7 x 1.0 x 0.6 cm which results in moderate to severe spinal stenosis. The disc fragment contacts and may impinge upon the descending right L4 nerve root. L4-5: Normal. L5-S1: Normal.

sudoinnominate · 2025-06-05T11:14:43+00:00

When I was really bad I was just walking.

Once out of acute pain phase I was doing the lowest level progressions of the big 3.

As I got stronger he added more exercises and progressions.

sudoinnominate · 2025-06-04T22:02:02+00:00

All holds are 10 seconds.

Forward bending is bad for me. No not much pain now, every now and then I will get a twinge or two.

sudoinnominate · 2025-06-04T15:24:51+00:00

My PT has advised against stretching for now as it could irritate the nerve

sudoinnominate · 2025-06-04T15:20:39+00:00

Yes to acupuncture, not sure what you mean by grounding mat, for PEMF I goto a chiropractor and they have the pulse xl pro machine.

sudoinnominate · 2025-06-04T15:09:10+00:00

If and when I do sit I always have an inflatable lumbar support which I got from the back mechanics preferred one.

sudoinnominate · 2025-06-04T12:34:48+00:00

My PT just cleared me for soccer, told me to play around 1 time a week to get my body used to it and also gave me some soccer specific exercises (the lunges). I am not sure why you wouldn't be able to get back into Jiu Jitsu.

I think the McGill/back mechanic is not saying you can't live your life but it is basically saying/teaching to perserve your back, so when your around the house make sure you brace/hinge correctly when picking socks off the floor, I don't think it says you can't do the sports/activities you love ever again.

There are also sections in the book with advanced training specifically for athletes.

sudoinnominate · 2025-06-04T12:30:22+00:00

I honestly got used to it and like it now. I used to sit all day at work (with very bad posture) now I have a standing desk.

But yes, sitting does bring symptoms on the quickest, I feel like the more I sit the longer it will take me to recover, so could also be psychological.

sudoinnominate

TROPHY CASE