[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - glutes, hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--DOMS away! No, really *ow* Alwyn, I'm *ouch* sorry if it sounded *ick* like I was saying your program *oooowww* was easy. It's just that *eh* your programming has been *ouch* so effective with me that I *ow* guess I'm *ouch*--nevermind, just please *oof* make the pain go away.
--I fell asleep during the above workout. No, really, I did the planks and the rolling, was lying on my back right after finishing with the tennis balls, and knocked out for a couple minutes. Now, whether that was from all the SMR working on the DOMS, the fact that I'm still used to sleeping on a hard floor from vacation (I really have to look into just putting a thin mat on the floor and sleeping there), or my f*cked-up sleep schedule, or a combination of these is anyone's guess. It felt good, though.
--On a semi-related note, beer-as-PWO might have some merit. Carbs, calories, and carbonation all seem to be PWO-friendly, though the alcohol calories are questionable. I didn't go to sleep all that soon after consumption (two beers right after the gym, some food and a shower, then a glass of wine), but I got some deep sleep and felt somewhat human when I woke up a few minutes shy of midnight, considering I got about 5.5 hours of sleep. Mid-afternoon bedtime won't be a problem today.
--I did manage to finish the endocrinology chapter again last night, which likely helped in putting me to sleep. I think I'll skip reading today (and maybe tomorrow). Cardiovascular and respiratory systems up next.
--Trader Joe's is awesomely evil, especially as I'm finding time here and there to just meander the store. I went for a four-pack of buffalo burgers and two bottles of Two-Buck Chuck. I left with two four-packs of buffalo burgers, two bottles of Two-Buck Chuck, some chicken-and-veggie potstickers (and sauce), a small platter of baklava, and a wedge of beer cheese to begin satisfying a developing cheese fetish (no great purveyors within two hours, and those are just cheddar varieties, so why not try some good stuff from TJ's?).