Everything is Hard Before It is Easy (Nutrition + Workout Log)

[RCKeeper]

21 Jan Log

Overview: Long run today, plus a friend’s birthday party at karaoke. One of the things I’ll really miss about Japan are the karaoke bars - instead of being in front of a crowd of strangers, you pay for a room with friends and several microphones. I’m a terrible singer, but willing to have fun in that type of low-stakes environment. However, I did have more to drink than I necessarily planned; I’ve pretty much bracketed that 4-5 is a good upper limit for me to stay within to have a fun night without feeling it the next morning.

Strength: None.

Cardio: 5 min warm-up, 40 min between 9:04-10:04, 5 min cool-down. Felt good and HR was lower than the same run last week.

Nutrition:

22 Jan Log

Overview: Rest day. Slight hangover, lazy for half a day then meal prepped for the week.

[RCKeeper]

23 Jan Log

Overview: Felt tired since I wasn’t good about my sleep health this weekend, but got the morning and lunch workouts in nonetheless. Definitely hungry, but in another 3 lbs I’ll be reconsidering my intake. I’m down to 148 from 154 lbs starting on 29 Dec. I know I didn’t lose all fat, but my instinct is that going much below 145 is going to start cutting into my performance so I don’t see much value (all things considered) in continuing to cut at that point.

Strength:
BB Squat: 3x3 @ 120 lbs. Felt heavy but do-able.
Superset: Eccentric BB squat 3x3 @ 95 lbs with DB jump squat 3x3 @ 30 lbs
BB Hip Thrust: 2x8 @ 80 lbs

Later in the day: Pull-up/push-up pyramid, 1(2)-2(4)-3(6)-4(8)-5(10) and back down, total 25 pull-ups/50 push-ups. Felt good.

Cardio: Short ‘easy’ run, 5 min warm-up, 20 min between 9:04-10:04, 10 min optional, 5 min cool-down. Picked a route that had two sets of stairs to a pedestrian overpass, which resulted in exerting more energy after to get the pace back on track. Felt decent, did 7 mins of the optional but opted not to try and maintain pace back over the overpass on the way back and instead shifted to walk the cool-down.

Nutrition: Happy with the meal prep macros this week, should be able to do three days straight of copy/paste. Yay less math.

[RCKeeper]

24 Jan Log

Overview: It’s a lower volume week for my strength program, and some nasty weather nixed my plans to complete a speed workout in the afternoon. I also woke up a lot during the night beforehand, so wasn’t feeling too high-energy/a little grouchy today. Realizing that even at 0445, the gym is pretty crowded, so doing the lower body pump circuit ends up with more rest than I’d prefer (I can do the other workouts in my home gym, but don’t have a leg curl/extension machine, plus I usually enjoy the mental boost I get going to a gym around other folks.

Strength:
Lower Body Pump: 3 circuits
Leg curls: 15 @ 40 lbs
Leg extensions: 15 @ 30 lbs, may increase next week.
Lunges: 16 @ 20 lbs

METCON: 2 rounds, 1:00 jump rope, 30 BW squats, 10 vertical jumps

Cardio: Shifted planned speed workout to tomorrow to avoid the 30 mph winds today.

Nutrition:

25 Jan Log

Overview: Slept better last night, felt like a solid sleep. Normally this would be a rest day, but I got the speed workout I skipped yesterday in towards the end of the day.

Strength: None.

Cardio: 10-min warm-up, 4x600m at 7:25-7:44 min/mi pace with 400m jog or walk in between. Felt good, did a little trot jog in between sets.

Nutrition: Exact same as yesterday thanks to the power of meal prep.

[RCKeeper]

26 Jan Log

Overview: Felt tired today overall. Got the workouts in, but energy levels weren’t quite optimal.

Strength:
BB OH Press: 3x3 @ 67.5 lbs
Superset: Eccentric OH Press 3x3 @ 52.5 lbs w/ KB Swings 3x3 @ 45 lbs
BB Row: 2x8 @ 70 lbs
Ab Ripper x

Later in the day: Pull-up/push-up pyramid up to 5 and back down, for total 25 pull-ups/50 push-ups.

Cardio: Short ‘easy’ run, felt low energy today so just did the minimum (5 min warm-up, 20 min between (9:04-10:04, 5 min cool-down)

Nutrition: Felt like I was starving before my run, so I broke down and had a Quest protein bar. Took me over on carbs for the day, but since I have unit PT tomorrow morning and will be burning more than originally planned, I figure it won’t derail me much. That, and I was really, really hungry.

[RCKeeper]

27 Jan Log

Overview: Unit PT this morning, short strength session in the afternoon, and a hail and farewell (where we formally greet new folks to the unit and bid farewell to those leaving) in the evening at a local bar. Not perfect for nutrition for that reason, but not terribly far off the wagon.

Strength:
Morning unit PT: Blue Falcon workout. One buddy runs a roughly 400m lap around the field while the other buddy does an exercise until they return. Once each buddy has run their lap, they move on to the next station. Five stations total: push-ups, burpees, mountain climbers, planks, and jump squats. This was fun because it was nearly pitch black and the field was a mud pit from recent rain.

Afternoon: Upper body pump x 3 rounds.
Lateral Raises: 16 @ 20 lbs (10 lbs each hand)
Lying Tricep Extension: 15, 13, 12 @ 30 lbs (two 15 lb DBs)
Seated DB Press: 15, 13, 13 @ 30 lbs

Nutrition:

28 Jan Log

Overview: Went out for sushi-go-round for dinner, tried my best to estimate portions. One of the things I like about the place we went to is that you can do half portions of rice with each piece of nigiri (which I almost always end up choosing to maximize tasty fish without blowing carbs out of the water).

Cardio: 10-min warm-up, then 1 mile time trial. Felt like I was working hard, but had some gas in the tank (not a lot, but some). Super windy out so half of each lap felt like running into a wall, the other half felt like cruising.

Nutrition:

29 Jan Log: Rest day. Meal prepped and worked on purging more of the house in preparation for our move back to the US.

Nutrition:

[RCKeeper]

30 Jan Log

Overview: Strength session felt heavy but decent. Run felt great. Feeling a nagging kind of. . tightness/numbness around my left hip/hamstring. Not painful, just weird. Stretching a few times a day and will pay attention to ensure it doesn’t evolve into anything.

Strength:
BB Squat: 5x3 @ 120 lbs. This felt heavy.
Superset: Eccentric BB squat, 5x3 @ 95 lbs, DB jump squat 5x3 @ 40 lbs.
BB Hip Thrust: 4x8 @ 85 lbs

Cardio: Short ‘easy’ run, 5 min warm-up, 20 min between 9:04-10:04 min/mi pace, 10 min optional, 5 min cool-down. Felt really good, but was short on time so only did the required 30 mins.

Nutrition:

31 Jan Log

Overview: Still feeling that weird numb sensation around my upper left hamstring, but doesn’t seem to be limiting anything. Doesn’t hurt or feel more exacerbated when I’m working out, but I can definitely feel it (not painful, more tight) when stretching. Otherwise feeling good overall.

Strength: Increased weight slightly on the pump circuit, felt good.
Lower Body Pump: 3 rounds
Lying Leg Curl: 3x13 @ 50 lbs
Leg Extensions: 3x15 @ 50 lbs
Lunges: 3x16 @ 30 lbs
METCON: 4 rounds, 1:00 jump rope, 30 BW squats, 10 vertical jumps.

Later in the day: Pull-up/push-up pyramid (up to 5/10 and back down), Ab Ripper X.

Cardio: 10 min warm-up, 6 sets of 20-sec sprint and 1 min recovery, 10 min cool-down. Felt good, been having fantastic weather.

Nutrition: Exact same as yesterday, yay meal prep.

[RCKeeper]

1 and 2 Feb Log

Overview: Ended up taking both days as rest days; the tightness/tingling in my hamstring seemed to shift down to my calf, and I figured maybe some rest would help. Plus, pistol range on Thurs morning had me up early and tired throughout the day.

Strength: Did pull-up/push-up pyramid (total 25/50) on 2 Feb.

Nutrition:

3 Feb Log

Overview: Calf felt much worse today, like there was a knot or ball at the top of my calf. I went for my run anyways, expecting it to loosen up - it didn’t and I felt like I was running lopsided the whole time. Lungs-wise I felt fine, but that feeling had me struggling to finish the run. It wasn’t a sharp pain or anything, more like the muscle was just clenched up. After the run it definitely felt worse. Spent some time with a rolling stick, massage gun, and regular stretching. It’s odd because I haven’t felt like I was working my calves or felt any tweak during workouts that I could point towards as the cause. Will see what tomorrow feels like.

Strength:
OH Press: 5x3 @ 67.5 lbs
Superset: Eccentric OH press 5x3 @ 52.5 lbs and KB swing 5x3 @ 45 lbs
BB Row: 7, 7, 6, and 6 reps @ 75 lbs
Ab Ripper X

Cardio:

Nutrition:

[RCKeeper]

4 Feb Log

Overview: Calf was still in pain; some Googling led me to believe that my sciatic nerve might be the culprit for pain that migrated without any identifiable external source of muscle soreness. I messaged my doc, and he basically said not to worry unless it didn’t go away within four weeks or got noticeably worse.

I ended up deciding not to do the run workout today - another one mile time trial. I didn’t think I’d be able to put out on the workout the way it was intended, was worried about it aggravating whatever is going on with my leg. Plus, I’m hoping that in the grand scheme of things, missing a a 1-mile time trial hopefully isn’t the most impactful workout to miss. I stretched a ton instead, and did the strength workout.

Strength:
Upper Body Pump: 3 rounds
Lat Raises: 16 @ 20 lbs (10 per hand)
Lying Triceps Extension: 15, 13, 13 @ 30 lbs
Seated DB Press: 15, 14, 13 @ 30 lbs

METCON: 4 rounds
Row 500m
10 push-ups

Nutrition: Went out to dinner and by my estimate went over intake slightly. Street-style tacos for lunch, grilled fish, pumpkin soup, and a spaghetti dish for dinner.

5 Feb Log: Rest day, focused on stretching and meal prep. Working on the cobra stretch, which supposedly should help if something’s going on with my spine. Getting frustrated with my calf feeling like the muscle is too short.

6 Feb Log

Overview: Improvement! All that stretching (or just time passing) seems to be helping. Less pain today. Going for a run this evening, will see how it feels after that.

Strength: Forgot to set my alarm, ended up working out at lunch. Forgot my lifting shoes and only brought running shoes, but was paranoid about that hurting my form (especially since I’m trying not to aggravate whatever’s causing the ghost soreness/pain), so I broke the rules slightly and lifted (in the outdoor area) in socks. Seemed to work all well enough in a pinch.

Back squat: 6x3 @ 120 lbs
Superset: Eccentric back squat 6x3 @ 95 lbs w/ DB jump squats 6x3 @ 50 lbs
BB Hip Thrust: 3x7, 2x6 @ 90 lbs, this felt heavy and a little tougher to focus on feeling it in my glutes.
Ab Ripper X

Later in the day: Push-up/pull-up pyramid, total 50/25.

Cardio: Ran after dinner, “easy” run, 5 min warm up, 20 mins at pace, 5 min cool-down. On the bright side, my calf didnt hurt as much as Friday. On the down side, I still felt disjointed and weird in my stride and it felt like it took more effort than it should have at that pace. Stretched afterwards, will see how I feel tomorrow. Ready to be done with this nonsense- c’mon body, get with the program!

Nutrition:

[RCKeeper]

7 Feb Log

Overview: Calf and hamstring felt a little more sore today, but still overall better than the past few days. However, I also thrashed my legs more than expected with a hill workout followed immediately by a leg METCON. They were checking for towels at the gym (you’re supposed to bring a small towel with you but nobody does unless they’re checking), so ended up not doing the leg pump portion of my workout. Given how my legs felt after, that may have been for the best. Definitely felt like calf/hamstring were hurting more after, but will see how tomorrow goes. I’d really like to go back to just feeling normal soreness vs this weird pain/numbness.

Strength:
METCON: 5 rounds
1 min jump rope
30 BW squats
10 vertical jumps

Cardio: Hill workout. 10 min warm-up, then run 45 sec up hill, 1 min down hill x 8 rounds. We have some very steep hills, probably steeper than the workout was looking for, but did it anyways. Definitely gassed, left leg felt partially numb-ish. Tomorrow will be a useful decision point as to whether I need to back off or not.

Nutrition:

[heretolog]

How’re things going in here, approaching better health?

[RCKeeper]

Thanks for asking. Kind of up and down - took a few days off, then husband and I took a 5-day trip to South Korea (2.5 hr plane ride from where we are). I was feeling better, and the hotel gym was amazing - had a squat rack and free weights - so I decided to try to keep up my workout plan. When I was squatting, I felt that radiating pain kick off again in my hamstring/glute/around my Achilles heel. Walking around all day in Seoul probably didn’t help (nor did doing this pretty awesome but definitely made for children obstacle course maze we decided to try).

I’ve resigned myself to knowing that I probably shouldn’t try to complete the last few weeks of this workout plan, which calls for continuing to increase the weight on my squats. I’m confident I could force myself through it physically, but probably not with the best form, and ultimately it’s probably not a smart trade-off.

I’m trying to still run (and attempting to monitor if it makes me feel worse), because I’m very worried about losing my cardio conditioning (much harder for me to build than strength), taking it easy this week aside from running and some upper body, and planning to start a new program next week, be conservative with weight, and see how it goes. Also have a doctor’s appointment next week.

If there’s a bright side, I guess it’s that my weight hasn’t really shifted. Pretty bummed because I don’t normally get injured and really felt like I was getting into a groove. But I’m trying to focus on figuring out what I can do while allowing my body to heal whatever’s going on (my bet, thanks to Google, is a herniated disc given how the pain migrates around my left leg) and not being too much of an idiot.

[RCKeeper]

16 Feb Log

Overview: Experimenting with how much I can do without making this sciatic-type pain worse. It’s not excruciating, but has been waking me up at night just feeling like it’s radiating low-grade pain along my thigh and glues. I’m going to stay away from lower body for a few days for strength and am paying attention to whether running makes me feel any worse.

Strength: Pull-up/push-up pyramid, total 25/50. Felt good on these.

Cardio: “Easy” run. Felt my hamstring and calf slightly, but it didn’t get worse during the run (in fact, it felt slightly better by the end). Didn’t do the optional portion to stay conservative.

Nutrition: Need to get back into the groove here; didn’t meal prep since we got back mid-week from our trip, so just grilled some pork chops and chicken thighs for the rest of this week.

17 Feb Log: Hamstring didn’t feel too bad when I woke up, but I tried doing a hamstring stretch after walking the dog, and it seems like that set it off. More consistent pain during the day (otherwise it had normally been worse at night/in the mornings) today. Will be taking more rest days in between to try and set my body up for success to heal.

[RCKeeper]

18 Feb: Rest day. Went to a charcuterie and wine tasting for dinner, but good the rest of the day for nutrition.

19 Feb:* Long run (5 min warm-up, 40 mins at 9:04-10:04 pace, 5 min cool-down). Didn’t feel too painful, though still felt the hamstring/calf feel limiting if I tried to stretch out my stride… Nutrition probably wasn’t as good today - got invited over to a friend’s and they cooked a ton of tasty flautas, which would have been rude to turn down.

20 Feb: Didn’t feel too bad from the long run, did another short run today. Also spending this long weekend doing a significant amount of prepping for our household goods shipment (we’re leaving Japan this summer, first portion of our household goods is getting picked up in early March). Felt my calf and hamstring more on the short run, but didn’t seem to worsen. Nutrition was decent, went to yakiniku (all-you-can-eat grilled meats) for dinner and did not feel over-stuffed, but wasn’t quite up to the task of figuring out how to log all of it

21 Feb: Didn’t sleep too well because my leg was hurting. Woke up early, took the dog for a walk, did some stretching, then went back to bed (this time laying on my back - I’m a side sleeper normally - with a pillow under my knees, and that seemed to cure things to let me get a few more hours). Started my new workout program today! MAPS Anabolic. Pretty excited. I’m going very conservative on the weights to make sure I don’t mess with my body’s healing process, and felt good during today’s workout.

Strength:
BB Squat: 14 and 12 reps @ 65 lbs
Walking lunges: 1x20 @ BW
DL: 1x12 @ 95 lbs
BB Bench Press: 1x16, 1x15 @ 55 lbs
DB Row: 1x16, 1x14 @ 25 lbs
DB Shrug: 1x16 @ 40 lbs, 1x16 @ 50 lbs (first time doing this exercise)
Standing DB Shoulder Press: 1x16, 1x14 @ 30 lbs
Rear Delt DB Raise: 1x16 @ 10 lbs (first time doing this exercise)
BB Curl: 1x14, 1x13 @ 30 lbs
Tricep Pressdown: 1x16 @ 20 lbs, 1x12 @ 25 lbs
Plank: 2 x 1 min
BW Calf Raises: 2x20 (apparently I do not work my calves enough, these burned way earlier than I expected)

Nutrition:

[RCKeeper]

22 Feb Log

Overview: Feeling better today, pain receding to lower back.

Strength: New program only has two lifting days per week, and the other 5 days I’m supposed to do 2-3 trigger sessions picking 3-5 BW or banded exercises, 15-20 reps each, no more than 10 mins per session; not meant to be a workout, just enough to get a slight “pump” according to the program. I figure I’ll start with a morning and evening session, which I feel can probably hit most consistently.

Trigger Session 1: 2 rounds, BW squats, BW lunges, BW calf raises, banded chest press, banded row.
Trigger Session 2: BW lunges, BW calf raises, banded tricep pressdown, banded straight arm pull-down, banded rear delt fly.

Nutrition: Need to focus on actually eating to my goal if I want to effectively determine how it affects my body.

23 Feb Log

Overview: Positives and negatives today. Big positive is that during my speed workout, for the first time in several weeks I didn’t notice any pain when I was running. Negative is that my legs felt way more gassed far earlier than usual when I’ve done that workout in the past, enough so that I didn’t complete the prescribed amount.

Strength: Trigger session 1 and 2, same as above.

Cardio: Workout called for 5x1000m at between 7:39-7:49 min/mi pace, with 200m recovery in between, ending with 3x200m at 6:24-6:44 min/mi pace, with 200m recovery in between.

The pace itself didn’t feel overly fast for the 1000m, but my legs started feeling completely out of gas by the third set. Just fatigued and like they were full of lead. I wasn’t hitting pace the third set, and while I didn’t feel disc-related pain, I didn’t feel like I’d be able to get close to pace on the last two so cut it short. Did the 200m sprints. Disappointed in myself, but I pushed the running training program back two weeks to account for the time I was hurting, and the same workout is coming up next Tues (sarcastic yaaay . . .), so we’ll see how that goes. Garmin helpfully gave me a “Room for Growth” rating vice the usual “Good Job!”. Thanks Garmin.

Nutrition: Focused more on eating enough today, funny how that can feel difficult even though it’s only 100 more calories.

[RCKeeper]

24 Feb Log

Overview: Felt good today - what felt like normal muscle soreness from the speed workout yesterday, which I welcome after the pain from the last few weeks.

Strength:
BB squat: 1x15, 1x14 @ 65 lbs
Walking lunges: 20
DL: 1x12 @ 105 lbs
BB bench press: 1x16, 1x14 @ 60 lbs
DB row: 1x15, 1x14 @ 30 lbs
DB shrug: 2x16 @ 60 lbs
Standing DB shoulder press: 2x16 @ 30 lbs
Rear delt DB raise: 1x16 @ 20 lbs
BB curl: 1x16, 1x14 @ 30 lbs
Tricep pressdown: 1x16, 1x13 @ 22.5 lbs
Plank: 2x 1 min
BW calf raises: 2x16. Calf raises have really surprised me with how much I’m feeling them.

Nutrition: Went out to eat at an izakya that advertised meat platters, because I thought it might be a good place to make healthier choices. I ended up being wrong - meat platter was mostly fatty meats. Went over caloric intake, tried to guesstimate (includes 1 glass of wine) and am probably low-balling the estimate. I did at least make a point to stop eating before feeling full.

[RCKeeper]

25 Feb Log: Rest day, did my two trigger sessions and some ab ripper X. Went out and about and ate out (small bowl of ramen, ordered Indian for dinner). While I’d like to chalk it up to self control, the truth is that they just have smaller portions (as a general rule) here in Japan, and that makes me feel less guilty when we eat out on the weekend. Tried my best to estimate intake.

26 Feb Log: Overview Today was a good day! Did both trigger sessions, then we went for a long run. Deliberately worked to keep the pace manageable from the beginning, and felt good the whole way through the run. Awesome to be running without feeling like my muscles are limited in their movement, which is how the pain felt when my disc was angry. I notice some ghosts of that sensation a few times during the day, but so far, so good. Also went overboard again with meal prep . . . husband isn’t as big a fan of leftovers, so I really need to stop making so much. But, at least there’s no more cooking for the week!

Strength: Two trigger sessions.

Cardio: Long easy run, 10-min warm-up, 45 mins between 9:04-10:04 min/mi pace, 5 min optional, 10 min cool-down. Felt strong during the run, walked the cool-down.

Nutrition:

[RCKeeper]

27 Feb Log: Strength workout felt great today- this program has me doing a lot of movements that are relatively new/not something I normally incorporate, and that’s a good thing. Still bracketing my way onto what weights are appropriate for the prescribed rep ranges. I was disappointed with the run - felt my calf starting to act up despite a very manageable pace and was concerned about the disc issue flaring up so took it very easy. It’s hard for me to tell if it’s actually something going on with my calf or related to the disc, but the fact that it’s unilateral is what makes me wary. The pain didn’t linger, just felt tight that day and the next day. I also feel my left calf when I’m squatting sometimes. Will keep an eye on it and continue to try to balance pushing myself enough to progress with being smart.

Strength:
BB squat: 13 and 12 reps @ 75 lbs
Walking lunges: 1x20
DL: 1x12 @ 115 lbs
BB bench press: 1x16, 1x12 @ 65 lbs. Arms felt fatigued on the second set.
DB row: 1x15, 1x14 @ 30 lbs
DB shrug: 2x16 @ 70 lbs - seems I found a weight that I felt a bit the next day.
Standing DB shoulder press: 1x14, 1x12 @ 40 lbs
Rear delt DB raise: 1x12 @ 24 lbs (12 ea hand)
BB curl: 2x16 @ 30 lbs. Was hesitant to make the jump to 40 lbs because an increase of 33% seems so significant, but I think I’ll try it out time.
Tricep pressdown: 1x15, 1x13 @ 25 lbs
Plank: 2x 1 min
BW calf raises: 2x18

Cardio: 25 min at between 9:04-10:04 pace (averaged 9:51), 5 min warm-up and cool-down. Avg HR during the run was 150 BPM, pace felt easy and only limited by some calf pain.

Nutrition: 2131 cal / 2200 cal goal, went slightly over on protein and under on carbs.

27 Feb Log: Rest day, did trigger sessions and pull-up/push-up pyramid. Felt really good on the pull-ups, may look to increase the pyramid this week. Nutrition was good, 2188 cal / 2200 cal goal, slightly over on protein and carbs, slightly under on fat. Got a comment asking if I’d lost weight and how skinny I looked today - I think it was meant as a compliment, but skinny isn’t what I’m going for. Probably going to increase calories by another 100 next week to see what happens.

[RCKeeper]

1 Mar Log: Did two trigger sessions today and had the opportunity to tackle the dreaded speed workout once more. Still hurt, and I unabashedly walked as slow as possible to completely milk the 200m recovery each round, but I didn’t get the “my legs won’t move” sensation that made me stop last time. Hit the time hacks, and according to Garmin at least the workout should have had both anaerobic and aerobic benefits. I’m always iffy on how accurate the watch is for things like that, but I’m happy to take the placebo effect of boosted confidence even if it’s wrong.

Strength: Two trigger sessions, 8-min plank (2 min front, 1 min each side x2 without resting, just transitioning without pause between each). Trying to prep for the 3:45 plank I need to max that (new) event on the PFT this year.

Cardio: 5x1000m at between 7:39-7:49 min/mi pace, 200m recovery walk or jog (hah! jog, that’s hilarious) in between. Then 3x200m at between 6:24-6:44 min/mi pace, 200m recovery walk or jog in between. Hit the time hacks, but I was taking as much time as possible on the recovery portion for the 1000m.

Nutrition: Increased calories by 100 (up to 2300) and decided to start taking creatine. Just going to go with 5g/day every day vice front-loading. Made a massive miscalculation when deciding which to purchase (very few options readily available) and pretty sure I paid double what I intended per serving, but what’s done is done, only realized it after I’d opened the jar.

Oh, and weight is 144 lbs today. Seems to be more or less stable (could lb swing between 144-147), kinda dabbling with the idea of whether I’d ever want to try a bulk, which I never thought I’d be interested in, but need to do lots of research first.

[RCKeeper]

2 Mar Log: Two trigger sessions, short ‘easy’ run that felt decent considering the speed workout yesterday.

Cardio:

Nutrition:

3 Mar Log: Felt good with strength today, though I let myself go a little with Chinese and sake for dinner. For some reason I felt like letting loose a bit, but afterwards I realized that the second and third glasses of sake and seconds of the food weren’t quite worth it.

Strength:
BB Squat: 1x15, 1x13 @ 75 lbs
Walking lunges: 1x20
DL: 1x10 @ 135 lbs
BB Bench Press: 1x16, 1x14 @ 65 lbs
DB row: 2x16 @ 30 lbs
DB shrug: 2x16 @ 80 lbs (two 40s)
Standing DB Shoulder Press: 1x15, 1x12 @ 40 lbs (two 20s)
Rear Delt DB Raise: 1x13 @ 24 lbs (two 12s)
BB Curl: 1x13, 1x12 @ 40 lbs, this was tough
Tricep Pressdown: 1x13, 1x12 @ 27.5 lbs, this was also tough
Plank: 2x 1 min
BW calf raises: 1x20, 1x18

Nutrition:

4 Mar Log: Long easy run, felt ok but still decided to walk the cool-down. Didn’t get my trigger sessions in today unfortunately, just lack of will today TBH.

Cardio: Long run, 10-min warm-up, 45 mins between 9:04-10:04 pace, 10-min cool-down. Felt ok, steady but not like I wanted to move much faster.

Nutrition: Went out to eat at an izakaya, but kept a lid on it this time. Edamame, two small soup dumplings, split a grilled mackerel with my husband, couple ounces of steak, and some surprisingly delicious stir-fried tofu.

[heretolog]

It sounds like you’re recovering from that injury pretty cleanly and quickly. Also, I’m jealous of all the delicious food you’re eating ugggh