Nice thing about FitDay or other food log/calorie counter websites? After you eat breakfast and anticipate your daily activities, you can PLAN what you eat for the rest of the day.
Frex, this morning, I had a large bowl of Total Raisin bran plus a double-serving of protien. About a 630kcal breakfast.
So I plan lunch and dinner accordingly. Protein smoothie for lunch, then a small dinner.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Squat: (personal best on 3 sets; best 2-set max is 190) 185/15
185/15
185/15
Seated Cable Row (narrow grip)
90/15
90/15
90/15
too easy on these. If I have the right grip (no book with me), I'll need to move up
Suping Hip Extension
3sets x 15 reps. Body weight. Easy
Shoulder push press
Problems here.
Right arm: 3x15 reps at 40lbs; maybe even too easy
Left arm: 3x15 reps at 20lbs. Definitely very hard, consequence of shoulder injury. Fortunately, my PT appointment was rescheduled for tomorrow.
Rotational Lunge
10lb medicine ball. 2sets x 15 reps. Was worried about holding a heavy weight at arm's length.
Situps: 30lb dumbbell behind neck. 3x20reps on ball. Too easy. Increase size of dumbbell and move down in reps.
We'll see how my shoulder feels tomorrow.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
I hate taking any amount of something that sounds VERY much like it should arrive with an MSDS.
Was feeling hungry this evening, so I ate a serving of raisins.
Still, after I got back from the breastfeeding class (waste of time; instructor was patronizing and actually dodged the pertinent questions from the group), I iced my shoulder for fifteen minutes, then plunged into a hot bath. This seems to be helping. Either that or the workouts. Either way, I have a PT appointment in the morning to deal with getting my shoulder back to full strength. If my paw-in-law is right (and he usually is; that's what 40yrs of medical practice will do for you) I'm looking at months of recovery to full strength. Nerve damage takes roughly forever to heal.
Still, got on the scale after a full day of work, workout, and eating.
Body weight: 172.5
Body Fat by Impedance: 17.5
Starting body fat by impedance: 20-22
Starting weight: 174-178 depending on time of day.
I'm encouraged with the body fat reading. I've not seen a level that low for years. Since I'm trying to lose about 8-10% body fat (about 15lbs), I won't get TOO excited until the scale is below 15%, but still...progress.
And the wife-o-meter was set on "complimentary" today, which is better than Body Impedance any day.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Saw my physical therapist this morning. My shoulder has far too much mobility for it to be any kind of shoulder injury. He had me move my neck around, and came to the conclusion that what I have is some kind of neck injury to the C6/C7 vertebrae, likely causing pressure on the nerve which runs through the shoulder and down the forearm. That would explain both the weakness I observe in my left arm, the fact that the pain basically follows the path of the nerve, and that activity and movement makes it feel better, not worse.
Looks like traction, ultrasound, and some neck exercises for me. He says that the throws and neck cranks involved in my martial arts are bad ideas, but just about everything else is OK, within reason.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Got a 3 point pinch test today at work by the Fitness and Wellness center.
Current weight this morning: 171.5
Current body fat % as of today: 13.2
Starting weight before NROL: 174-178
Body fat a few months ago at Lifetime: 18%
Weight loss to date: 4lbs
Fat loss to date: (175 x .18 - 171.5 *.132) = 8.8lbs
So I've lost about 9lbs of fat and gained 5lbs of muscle.
W00T!!
Today's workout:
Forgot my pain meds this morning. Didn't really notice all day. Maybe I don't need 'em.
Fat Loss I, Workout B
Deadlift 195/15 195/15 195/15
Dumbbell Incline Press
45/15
45/14
45/10
This was odd. Sometimes I got really unstable, sometimes it was fine. Definitely stronger than the last time I did this, which was a big fail at 40lbs.
Bulgarian Split Squat 30e/15
30e/15
30e/15
Mixed Grip Lat Pull
90/15
90/15 90/11
Romanian Deadlift 125/15
125/15
xx
Swiss Ball Lateral Roll
15
15
xx
Decided not to do the third set of RDLs. My grip was awfully weak and my shoulder/neck was speaking quietly to me about the awful revenge it would take if I did another set.
Still, a great day.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Not too bad. Woke up and was a bit twingy in the neck, which is less than I deserved after pushing so hard yesterday. I took it easy today, ate pretty well but not excessively.
Good weekend planned, tho. Have to help with testing tomorrow, then out to a Twins game with my wife and brother-in-law. Then dinner out. Sunday is our second trip to the Minnesota Renaissance Fair (we go twice each year), so good outdoor fun. And black leather. Yay.
Monday I'll hit the HIIT, Tuesday is the 12-rep version of FL2:A.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Well, the neck wasn't feeling so good this week, but still went to training three times as usual.
Still, there was some good this week. I seem to have permanently changed my diet by keeping a food log/calorie balance for a month. I just am no longer interested in the high-carb foods I used to gorge on. I was weak and bought a small box of Cheeze-Its, my nemesis, and hated them. Go me.
Yesterday was brutal, too. 45min of stick fighting, another 45min of Korean kendo...all basic movement and striking for both...and then over an hour of grappling drills. Only had a bowl of mini wheats prior, which meant I was well and truly done afterwards. Only had time for a 350kcal protein and dextrose post-workout shake afterwards before I had to nip off to more martial artsy goodness, a market fair to promote our art and school.
Bad news there was given my elite ninja-ness I managed to stand up under a truck door. Blood all over the place...my first gushing head wound. Fortunately, it wasn't so deep that a minute or two of direct pressure was sufficient to staunch the flow. Still tender, but a few showers later it hasn't started bleeding again.
Also the massage therapist that has a business below the school at which I train gave me a thorough workover for free (she was at the fair too) and my neck hasn't felt this good in three weeks. The injury is still there, and my left arm is still week due to the nerve compresssion, but I have less pain and more mobilty than I have since the original injury.
And as a bonus, I got on the scale at 4pm today. 169lbs, after a full week of not lifting, no HIIT, and not keeping my food log. Yay for changed habits. Tomorrow is back with the HIIT, and tuesday weight lifting (and another PT appointment). I might also have to make another appointment with Mrs Grip of Doom, since the freebie worked so well.
And this weekend is a real test. Two full days down in Madison for seminars with Grandmaster Lee. Practical self-defense, dual baton fighting, short-staff (about a foot long), plus short-and-long sword kumdo, and that's just day one! Then the second day is takedowns for tournament sparring, plus three full seminars on grappling, which I know includes choking (bad for the neck; will need a good partner) and other ground work. Good fun, but tiring! Will need to bring some protein powder premix...
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Apparently this whole nerve impingement thing is a real issue.
Body weight this morning: 169lbs. Yay. Still south of 170, and 9lbs more fat loss to go...
After a week off, got back to Fat Loss 1: A, first workout that was supposed to be 12 reps.
Squat
205/12
205/12
205/10
The one rep max calculator http://www.timinvermont.com/fitness/orm.htm says 185/15 is a 1RM of 303. I don't believe that, but I'll use that to normalize my other lifts. Converting 205/10 or 205/12 using that website gives me 275-295, so I can't claim the PR for the squat. Bummer.
Cable Seated Row
100/12
100/12
100/12
Left arm REALLY weak, notably so, due to nerve damage. I'm sure if it was working right I could bang these out. Last time was 90/15
Supine hip extensions: body weight, 3x12, no issues. Never are.
Dumbbell Push press: pre-injury was 40e/3x15
25e/12
25e/12
25e/12
I hate this. Left arm just...won't...push...hard...e nough.
Rotational Lunge: 10lb medicine ball, 2x12e
Swiss Ball Crunch: body weight. 12/15/20 no issues
So, decent workout, but depressing in that I'm so much off my capability with the neck injury thing. Blech.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
pleased with this effort. As long as I keep the weights vertical or over my chest rather than letting them drift to where I'm using the shoulder I can do this.
Bulg Split Squat
40e/12
40e/12
40e/12
My last efforts were 30e/15, so I think this qualifies as a PR.
Mixed grip pulldown
100/12
100/12
100/11
Weak grip due to neck injury really shows here.
Romanian DL
145/12
145/12
145/12
Need to focus more on my form, but the last sets were strong. last effort was 125/15, so this was a nice seque into the lower reps.
Overall, this worked out my shoulder quite a bit. I also had a PT appointment this morning, and with ultrasound, manipulation by pushing on the disks, and 18lbs/20min of neck traction, I'm a bit tender.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Ah. We've reached the 'it's all your fault" stage of pregnancy. That's where everything hurts, no amount of saying "you look great!" helps, and she's pressing her belly up against me saying "KIck him too...! He deserves it!" to our unborn child. And the fact that I get to experience rubbing her back while she experiences labor means she's got a death grip on the moral high ground.
In other news, finally got back to the gym after a week off, unscheduled. Last weekend was two days of martial arts seminars, which went surprisingly well with the neck injury considered. Rocked on toast.
So after some well deserved rest and hard HRD workouts last week, this week I'm back to the weights.
This morning's weigh-in: 169lbs
Goal: 160-165lbs.
Today: Fat Loss 1A; second 12-rep workout
Squat: completed this one with no issues. Ready to move up weight.
205/12
205/12
205/12
Next time: 225/10
Cable Seated Row: showing weakness of neck/left arm. I'm sure I could rock on these if not for that.
100/12
100/12
100/12
Next time: 120/10
Supine Hip: Body weight, 3x12
Dumbbell Push press:
30e: 3x12
This is where the weakness really shows. Still, better than the 3x25e from last time, so there.
Rotational Lunge: 18lb medicine ball: 2x12
Swiss Ball Crunch
BW/2x20
Ran out of time and couldn't complete 3rd set.
Still, got in a good workout today, and will do FLB on Thurs.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Taken a bit of a weightlifting break due to neck injury, but yesterday morning's turn on the scale was 165.5, down 10lbs or more from when I started this whole NROL thing.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Calorie counting as prescience
Linear Mode
