Just returned from trainer workout. Today we focused on Squats and I think we made HUGE progress. I started doing bw squats and then added a 35lb fixed bb. It was during this set that I realized that the reason I shifted my weight to the left at the bottom of the squat was not due to a weak hip rather my ankle. My right ankle is filled with bolts and plates and that sort of HW from a moto-cross accident many years ago. I realized that with weight on my back when I got down near the bottom of my squat that it hurt ever so slightly to bend that ankle that hard. So my natural reaction was to get off of it by shifting all the weight to my left side. When I told the trainer what I had discovered he put plates under my heels and had me squat that way. That was it!!!! I did the cleanest squats today ever. He said that isn't cheating at all and is a perfectly fine way for me to do these. I am so happy to have discovered this. Then he had me doing some one legged squats only he put me on a bosu ball to do them in order to make the ankle muscles work harder.
Besides this finding we had a nice long talk about cutting and again he stressed to me the dangers of cutting too hard. He asked me about my caloric intake and I told him I have been averaging 2370 kcals the past 3 days. He said that probably isn't enough given the way I am kicking up the cardio. He said I have to cut slowly and protect all that muscle that I worked so hard to build. I smiled and told him I might need a bit of adult supervision over the next months on that one since that seems to be my "thing". He assured me that he knows all about what I am capable of doing and that he is there to make sure it doesn't happen. He made sure I understood that doing a 40-mile bike ride meant that I had to go higher in my calories for that day and I did not have to make that up in any other way. He said we are going to shoot for a pound a week in bf loss/weight loss combined and no more.
He also said that next time I see him we are going to do a measure.
Warm up
1 mile tready 3.5% incline and 5.0 mph
squats
1x20 (bw)
2x20 (35lb)
Squats (working set)
1x20 (95lb)
1x15 (115lb)
1x15 (135lb)
1 legged squats on bosu (to make the ankles work too)
3x15 (each leg)
Russian Shuffle
3 times up hallway and back with (20lb db)
I no longer hate the Russian Shuffle. I am getting good and strong at it. He commented that it looked significantly better than it did in the past. I have been praticing this one on my own. It felt much better.
Okay now I hafta go finish up a couple o' emails and then take the doggy for a little run. There is a 6 mile trail calling my name.
