My reason for doing abs is probably an 80/20 split. 80% is for looks. I’m lean enough that a little ab hypertrophy can make my abs stand out. The other 20% is just for core strength and stability.
Today’s movements were the only two I could think of that I could do with one arm. I might have to rig up some band resistance on a decline crunch or something until I get my arm back. I’m sure I’ll still be very limited when I get rid of the sling in five weeks.
Speaking of abs. I’ve eaten a shade over 100g of carbs today and I’m battling hunger. I’m trying to stay strong because we’re having my son’s birthday party tomorrow (he turned 3 on Thursday) so there will be plenty of carbs consumed. I’m trying to figure out how to sneak in a workout to use them…
I’ve been thinking about your little problem…Could you do one arm kettlebell swings in your arm sling without violating your post op restrictions? A couple hundred with even a light weight may burn a ton of calories, especially if you’re inefficient/haven’t done them in a while.
I’m not worried about calories. It’s more about trying to cycle my carbs. I’m thinking my average day will be 150g or less. My lifting days will be 250g hopefully. And my low or non-training days will be 100g or less.
The problem is that I tend to do something every day so picking low days is tough. Maybe I’ll just do my best to avoid direct carbs on non-lifting days…
Yeah that’s tough… I guess if the intensity of exercise is roughly the same every day now, I would just eat carbs when I craved them, weather that’s spread out in a day or in one slice of birthday cake. I hope you can keep it to one slice…I usually can’t.
I don’t intend to try! My wife has spent the day baking cake, cupcakes, and cookies. There is also cheap Neapolitan ice cream. I’m just going to do my best to limit my food before and after the party. I’ll probably drink double protein shakes for breakfast and lunch.
Woke at 208.2 lbs. That’s dehydration from the beer I drank last night. It’s barely 6am and I’m already up. Sleeping sucks right now. My shoulder makes it tough to get comfortable. I think the main reason I’m up today is thirst but there’s no reason to go back to bed.
MACHINE OHP
10 x 13, 10, 7, 7 This is a Hammer Strength plate stack machine and it’s way harder than the Cybex stuff.
SA OH CABLE EXT
30 x 19, 12, 11
SA CABLE KICK BACK
30 x 14, 11, 11
SEATED CALVES (1.5 REPS)
45 x 15 x 3 sets
WALKING LUNGES
BW x 100 steps, no stopping I wanted to do a 350 set on these but it’s tough to only use one DB. I decided to go back to Paul’s bodyweight leg workout idea and I’ll just add reps every time I do these.
With the exception of my right arm just hanging to my side as dead weight, I’m in a pretty good place right now.
My body comp is at a good and sustainable level. My cardio fitness is pretty darn good. I’m not doing sprints or anything, but my resting heart rate is in the low 40s.
Well, I have eaten like a complete a-hole today. I have no idea where I’m at on calories but I have to be close to 500g of carbs or more.
I’ve had three bowls of ice cream with cake on top, four to five cupcakes with icing, and about a dozen sugar cookies with icing.
I might be underestimating my gluttony, too.
No direct carbs tomorrow or Tuesday…hopefully. I’ve settled on a good approach for my work meals. I get six ounces of meat and 160g of veggies. I’ll add 200g (weight of food) of direct carbs on Wednesday because it’s a lifting day. No lift, no carbs.
I think this approach will serve me well. It might even give me the leeway for days like these where I eat like a gluttonous moron.
I tried to eat all the junk so there wasn’t any left to tempt me the rest of the week but I failed. My wife made way too much food. There is leftover cake and cookies. We definitely didn’t need two dozen cupcakes in addition to those items (have leftover cupcakes too) The ice cream will wait for me, but those cupcakes will either be eaten or trashed. I guess I could lift late in my work day Wed and come home and eat cupcakes, ice cream, and protein powder for my post workout meal…
TREADMILL 15 min, 3.5 mph, 10% Incline, 0.86 miles
I feel like I need to do something every day. I’m not sure if I’m right, but it’s the way I feel. I think it’s part of my compulsion to be lean. It makes me feel better; like I’ve earned my cheat foods or I’ve guaranteed that my abs will still be there tomorrow.
I don’t think it has the same effect on a treadmill lol. I’ve never walked for exercise like I am now but I’m burning about 10 calories per minute. I think it’ll help me stay lean.
