Went back to PT today.
The upside–I’m feeling significantly better and am just about recovered. Though it’s going to take me some time to build my strength back up.
Downside: I had to use colored dumbellls and a bodyblade today. What the point of the bodyblade is–I have no clue. It was very awkward to use. At first I wanted to treat it like a lacrosse stick, but then was told not to initiate the movement from my wrist. Heck as long as I feel better though.
The workout: An exercise in futility?
You can exercise all you want–but unless your diet is in order you may not see the results you want.
Weight Watchers’ endorsement of McDonald’s (in New Zeland)
Now what exactly on McDonald’s menu is nutritious? A cup of water? A bowl of lettuce? The Filet o Fish and the chicken nuggets contain not only a small portion of meat/fish–but a ton of other less than healthy crap too!
Alas…Something funny is going on with my right leg again.
I had a so-so squat session on Thursday–maybe I went a bit too deep for my adductors liking?
Maybe I’ll contact the doctor…but not sure if I should skip the primary doc and go straight to a specialist on this one.
Anyone got any rehab ideas/advice?
The little brother actually set foot in a gym tonight.
It’s a good first step.
Sadly, he only apparently went on the treadmill. (I’m waiting to get more info from him).
Next to get him under the bar….
I think I’ve (accidentally) put myself into a state of Ketosis.
Ironically—I’m feeling full of energy! Not sure what to make of this discovery…
I also appear leaner in the mirror (not that anyone else would notice beneath my clothes…but still)
Will see how I feel upon return to the gym on Monday.
Since my calves acted up again, I noticed that my ankle flexibility was virtually non-existant in the gym today…so I had to (sadly) cut short my planned deadlifting and modify my workout accordingly.
Knowing what to do to rehab things, from my previous experience, I’ve reintroduced my ankle mobility work, and it’s time to really hit up the soft tissue work.
Although since I don’t have the time or money to spent on a massage therapist and/or visits to a physical therapist, I stopped by a running store and bought myself The Stick” to really hit my calves and some other hard to foam-roll body parts.
Will report back with progress/updates
I did it! I had no plan to do it…I’d only aimed to make it into the 800 lb club as a goal this year….
Put up a personal best 4-plate squat (that’s 405lbs) which brings my current total in the big 3 (squat, bench, deadlift) to 1005!
Of course I’m still not satisfied with my numbers. I of course want more!
Nonetheless, this still calls for celbraton…but I’ve got company coming over tonight….
[For reference purposes, I don't think my bodyweight is too frar from maybe 190-200lbs--I go by the mirror not the scale]
Tomorrow is squat day in the gym for me.
Perfect that the following article popped up on my Facebook feed today:
Squats: 100 reasons why YOU do them
Squats Rule–and I’m addicted!
This one brought a smile to my face:
Trainer to (new) client: “We’re going to work not to just get you big…but 70s big!”
[perplexed look on client's face]
Beat my old floor press PR today, by 20 lbs! (Granted, i also did one fewer rep–but still) Very pleased with myself. Alas, that was done before 7am…so there was still a full day to go.
Going to do some complexes and accessory stuff tomorrow.
For some reason I felt a bit witty this morning heading to the gym.
Decided for deadlift day to pull some singles. Wound up bending another bar (why does my gym have such cheap equipment?!?!) but broke my previous pre-injury PR in the process!
Starting to think it may be time to consider getting a belt for some of my heavier lifts…but I’m going to hold off and wait on that.
In unrelated news, my pumpkin-black bean patty thingies came out okay. The texture was a bit smooth, but the flavor was good. Definitely needs some tweaking–but I went in expecting that.
Despite some recent probelms with my ankles again (I think my calves have gotten overly tight–but I’m working to fix that)…I had an awesome squat day today.
Warmed up to about 70% of my estimated 1RM, and from there slowly ramped at 10llb intervals for sets of 3. Wound up hitting a new PR of 345×3. (The third rep on this set was a grinder–so I stopped there).
Needless to say, I was (and am) extremely happy about this progress. To celebrate–it’s time to hit the foam roller.
I’ve been dealing with some lower back pain this week. Not sure of it’s origins, but it’s been bilateral, mostly in the lumbar spine.
The thing I’ve found to be most beneficial is foam rolling, especially the glutes and the IT bands (foam rolling the latter hurts much worse than usual!).
I think my hip flexors may also be inhibited, so I’m going to start stretching those more. I noticed today while box squatting, that I had little force getting off the box (gluteal inhibition?)
Time to go foam-roll…………
This is just pure gym-humor gold:
Normally, when one thinks of stretch marks, they think of them as a blemish on one’s skin.
While doing some laundry, I put on a sleeveless shirt (consider it my “laundry shirt”), I noted the development of some stretch marks on both arms. That can only mean one thing–increased growth–and my arms are even leaner than before!
Yay for the visible signs of the addition of muscle!
What at first just seemed to be a static workout in the gym today…became much more pleasant when I nailed a 10lb PR in the floor press!
Then back at work…it was a lot of busy work that I had to get through. Oh well. I’ve got some projects to tackle.
Nailed 335×2 off the box this morning at the gym. Needless to say I was pumped!
Time to go foam roll my hammies…they’re sore from the workout.
Today was a leg day in the gym…and I pushed myself to a new extreme.
Worked up to a heavy triple off the box. Then I dropped the weight a bit and went for a widowmaker on free squats.
For those of you who aren’t gymrats, a widowmaker is a set of 20 squats, using your 1o repetition max.
It was painful and my legs were pumped the rest of the day–but I accomplished it–and that’s what counts in my book
My body’s response is well…forthcoming….
No, it’s not some new nighttime hot spot or anything (this is me we’re talking about after all!)
Rather, I nailed 50 pull ups and 50 dips during my workout today in the gym.
The most exciting part of my pull-up routine was my first set in which I pounded out 13 reps! (Personal best). The volume in subsequent sets ranged from 6-9 reps/set,
Dips also went rather easy. No shoulder pain to speak of either. The only problem is that now my hands are some from all the pressure I put on them!
(That plus floor press + db benching)
It looks like it might be time to start doing some hand strengthening work. (note to self: start researching)
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