More awkward one armed training.
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My 2c, for what its worth, is that your NEPA has probably decreased massively. I may be way off base here, but from what I’ve read, you’ve moved to a sedentary job and likely cut out a lot of other things in your life, like fixing fences etc.
Just my thoughts, you know yourself, your body and your schedule better than me.
I think I’m actually moving more now. When on patrol I could sit for hours at a time. I’m on my feet and moving around the office a lot now. At least it feels that way. (Checking Fitbit app…)
My steps per day were down a bit for June but not much. I guess the reality is that there’s a big chunk of mass on my right side that’s just sitting there.
It’s not something I should worry about too much, but I worked hard and spent a lot time being hungry to get the physique in my avatar.
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My current goal is also to drop a bit of fat over the next 4 weeks I have to spend in this Aircast. Since my activity level is decreased significantly, it would be very easy to add some fat without being restrictive, so I’m going to put a little more focus on my diet and try to remind my body what it feels like to be hungry again (it has been a long, glorious bulking season).
And, congrats on smoking your interview!
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Man, I spent so much time being hungry from October to June that I’m really struggling now. I’ve been trying to eat at maintenance but I’ve ended up with big eating days followed by restricted days to balance things out. I need to keep things low today because I’m not lifting. It’s 8:09 am and I’m starving… I had my usual breakfast of a double protein shake but it did nothing.
I’ve been maintaining 210 lbs pretty well but I’ve defied all odds and done a bit of body recomp!!! Unfortunately, I’ve added fat (at least my brain thinks I have) and my muscle mass in my upper right arm quadrant has diminished. That’s kind of the opposite of what most of us would call a successful recomp LOL!
Time to suck it up! I’m pretty sure I’m going to lose all self control on July 4th, though.
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As you should… as you should…
Besides the annoyance of not being able to lift with that arm, hows the recovery feeling overall?
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I’m doing good. I don’t think I’ve damaged anything yet, and that’s my biggest fear. I went to get some shirts tailored yesterday and had to raise my arms to the sides. It took everything I had to raise my right arm to the side 30 degrees so she could do the sides. It didn’t hurt in a bad way, my delt just didn’t want to do anything.
I’m hoping for some new stuff today, but as of right now my PT exercises are:
- isometric hold in abduction (arm at side, beginning part of lateral raise)
- iso hold in extension (same as above but face away from the wall and push my arm back)
- scap retraction (like a bent over row, but retraction only)
- lying extension (face down on table/bed, arm hanging straight down, retract and depress shoulder blade and extend the arm so that it ends up by my side)
- reverse fly (same as above, but an abduction movement)
- passive ROM at PT
- internal and external rotation at PT (I should probably start doing these on my own too)
It seems that the bulk of my work is to recover from the trauma of surgery. Tomorrow marks four weeks, and I still have two more weeks before I’ll be allowed to actively flex my elbow (but I’ve been doing that accidentally the past week).
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Cardio
BIKE
20 min Interval, 2:1 L10/20, 5.47 miles
ABS
Straight Arm Machine Crunch 90 x 22
Better Machine Crunch 95 x 18
Decline DB Crunch 35 x 8, lower decline, 35 x 7
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I’m a bit late, but congrats on the stellar interview and promotion process!!
Keep chipping away at your shoulder therapy; being healed and functional will be glorious.
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7.3.19
Woke at 211.4 lbs.
I’ve checked my Fitbit stats and it appears that I’m burning about 3200 calories a day since my surgery. I think, as usual, I’ve been underestimating my caloric consumption because I haven’t been tracking my food like usual. I hate being obsessive, but time and time again I fail to meet my own expectations. There’s a part of me that wants to be lean and shredded most of the year. There’s also a much smaller part of me that kind of thinks walking around at 15% body fat would be just fine. I’d still have my muscle mass. I’d still be intimidating to any punk kid who wants to date my daughter in the future. And I’d still have the ability to do everything I want to do with the addition to eating more food.
I’ll still try for the lean physique for now because it’s hard to let it go. It’s a pretty easy decision, really. I sit in my recliner shirtless and look down at my stomach and dislike what I see.
I’ll be tracking my food today and in order to lose two pounds per week I get a whopping 1500ish calories before accounting for my daily activity. Luckily I’ve been burning about 1200 calories per day through regular movement and my training so I’ll actually get around 2700 calories. I’ll try to stay closer to 2500. I don’t really know why because I’m eating in excess tomorrow and going to Old Chicago Friday night. Oh, well.
I actually have important things to do today so I better get back to work. A detective pawned off his review of an officer involved shooting to me.
One perk of this assignment is that I send everything I do directly to the Chief. I’m confident I’ll do a good job (and my immediate supervisor wouldn’t let me send crap work anyway) so it’ll put a good impression with my name. It never hurts to have positive contacts with those at the top 
.
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I’m with you here! I’ve made a comment about it a couple times around my wife and she says I’m not allowed to cut until she is done being pregnant, lol. She said “you can’t be sexy while I am fat”…she is 140lbs at 9months pregnant…she is not fat, but I see her point. So we will both be on a bit of a cut/recomp after she heals up after childbirth.
Absolutely! My new position has put me face to face with a lot more of the “bigwigs”, and it feels good to be given the opportunity to impress people at or near the top. Definitely puts your name on the map when it comes to climbing that corporate ladder.
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I think it’d do you good to get back to calorie counting, I don’t think you need to be in a big deficit, but just maintain. Your body needs some fuel to recover from the surgery.
Overall I think you’re doing pretty darn good J, just hang in there and in only two weeks things start to lighten up.
And for the work situation, I think you’re right about getting closer to the chiefs and showing that you’re a good officer.
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350 Program W3 D2 (Pull 1)
SL GLUTE BRIDGE
1 x 5 ea w/ 10 sec hold
LYING LEG CURL
60 x 10
80 x 15, 10, 9
SA PULL DOWN
60 x 10
80 x 15, 10, 8
LOW PULLEY CABLE ROW
100 x 16, 14, 12
SA CABLE CURL
30 x 17, 10, 10
SA DB PREACHER CURL
20 x 10, 10, 7
Slow eccentrics again so reps dropped a bit. Preacher curl was weird. I felt like I was going to get 20+ reps by rep 7 and then everything just shut down on number 10.
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Yeah preachers are that way. Large ROM and strict. You’re going well and then bam, nothing left to give.
Haha my wife is the same. Free pass to keep the bulk rolling. Dont try to cut either, she’ll notice fast haha
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Well, I ate 3000 calories today. I wasn’t very disciplined after dinner. I didn’t eat bad but I ate extra.
On the flip side, I’ve had a rough day in the digestive health category. Let’s just say that if I was playing Oregon Trail then I would’ve died of dysentery by now.
Maybe it’ll help me drop some weight!
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7.5.19
Happy 4th of July hangover!
Woke at 215.2 lbs. I have a feeling I’m going to be battling myself to stay berween 210-215 until I’m done with my shoulder recovery. I’m really struggling to suck it up and keep my calories low. I think being laid up with my shoulder is part of the problem. I can’t train at 100% so I’m struggling to commit to my nutrition 100%.
I also know that I’ll have a rebound/recovery phase in the gym soon. I’ll heal up and get released to train normally and it’ll take about a month to get back to where I was. That will also be a good time to drop a few lbs. Knowing that I have that phase coming kind of leaves me with no sense of urgency to do anything right now.
I’ll be eating and drinking at Old Chicago tonight and going to my parents’ pool tomorrow. I always snack a lot at my parents’ place. And there’s a decent chance I’ll be having this tonight. It’s the double deckeroni. Two layers of pepperoni and cheese. It also has Tabasco sauce used in the recipe so it has some spice. Do not try if you have heartburn.
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That looks awesome, I must come to the states one day, just to try your enormous amounts of food.