TREADMILL WALK
30 minutes, 1.70 miles, 300ish calories burned, various inclines.
I feel less guilty now, but I’m on the verge of failing to meet today’s nutritional goals. I have less than 800 calories of food remaining in my budget and I’ve been hungry for almost two hours. I won’t get to eat til a little after five (in two more hours). It’s going to be tough to stay disciplined and not eat everything in the refrigerator.
I haven’t found it, but I’ve found that I can eat quite a lot, IF I eat clean and away from high dense food.
You could try to eat a lot of carrots in between…
Woke at 211.4 lbs.
I eat a pound of mixed veggies most days (split over lunch and dinner). They fill me up for about a half hour and it feels more like I drank water than ate food.
I don’t really know what the emphasis is on these days so they’ll simply be upper or lower body from now on.
WARM UP
2 lap dynamic w/u
3 laps run the straightaway, walk the curve
GIANT SET (3 ROUNDS)
Pull Down 100 x 10 (1.5 reps)
DB OHP 35 x 10 Left Arm Only
Band Twist 2 blue x 10 ea
Jump Rope 60 SU
SUPERSET (5 sec hold)
Cable Fly 70 x 10, 6
B.O. DB Rev Fly 5 x 15 x 2
Lat DB Raise 5 x 15 x 2 sets, 5 sec eccentric
SA Rev Press Down 30 x 25, 15, 7
CONDITIONING
Tabata Row
Didn’t go according to plan. It wasn’t hard enough for conditioning because my hamstrings felt like they were going to cramp. I couldn’t really push myself because I was trying to avoid that. My legs were shot to begin with today. Thursday’s leg session was more than I intended.
I’m going to rearrange some things in this split. I actually added some leg stuff to one of Alpha’s programs because I’m super paranoid about not doing single leg movements with all of my hip problems. I think I’ll be removing the weight from them and using them in conditioning circuits. I’m also running and jumping several times a week. My legs are getting plenty of work.
I’m also having problems with my right shoulder. I’m getting to the point where I can do some things with both arms, but not everything. I think I have too much upper body stuff in the program right now. I will reduce that and make up for it with my rehab stuff.
Suspected Ulcer Update
I thought my stomach was calming down and getting back to normal. This morning I ate protein pancakes and the familiar burning sensation returned soon after. From that point on, I’ve been back and forth from severe hunger to a bloated and very uncomfortable gut. I have gas and it smells atrocious. I told my wife about the back and forth feeling of hunger and discomfort and she said it’s definitely an ulcer. She also said she can tell I have an ulcer based on the way my gas smells. 
Woke at 213.2 lbs.
My new workouts are taking 60-75 minutes on the longer days. That’s tough to do at work and after this week I’m being moved to a new light duty spot at the station. I get to answer the phone and take walk in reports. It’s my least favorite job on the department.
On top of that, there’s no gym. I’ll have to drive to a gym so my hour will be more like 25 minutes of training with the rest of the time spent driving and changing clothes.
I’ll be lifting this morning and making my training week Sun, Tues, Thurs, Sat. It’s also good to train on both weekend days since I tend to eat more.
WARM UP
2 lap dynamic warm up
3 laps of running straightaway and walking the curve
GIANT SET (3 ROUNDS)
Squat Jump x 3
DB RDL 70s x 10
Lying Leg Raise + Rev Crunch x 10
Jump Rope x 60 single unders
STRENGTH SUPERSET (4 ROUNDS)
24" Box Jump x 5
Squat 205 x 5
I decided that this second combination will just be strength work with an explosive movement on lower days and an antagonist movement on upper days.
CONDITIONING COUPLET
21-15-9
DB Snatch 50 lbs
24" Box Jump
5:30 (39 sec improvement)
I had plans to go eat some boneless wings with some coworkers but I missed it. I installed a new garage door opener and it took longer than I’d hoped. But I feel like I had a pretty productive day.
Woke at 213.4 lbs. The scale weight is a couple pounds higher than I’d like, but I like what I see in the mirror so I’m not worried about it. I definitely have some perception issues to correct.
No training today. I’ll probably sneak over to the work gym and do some light steady state cardio and a few rehab exercises. I did everything yesterday on my own. That coupled with my two weekly PT sessions will give me three full sessions per week. I think that’s plenty. I’ve been crushing myself and the improvement was minimal so I’m going to back off a bit. I learned that I really struggle to get my arm into position for an overhead press. It’s hard to get my upper arm in line with my body when it’s parallel to the ground (think of a close grip barbell press compared to a wide DB press). It’s not only difficult to get into my desired position; it’s also quite painful. I tried to press a 20 lb DB Saturday and that was a mistake.
On the nutritional front, I’m trying not to track my food (again). I’m still calculating in my head and I’ll try to be mindful of my portion sizes, but I need to loosen up a bit (or just learn how to eat like a regular person).
Didn’t do anything yesterday. Ate pizza for dinner and it killed my stomach. I definitely have an ulcer.
No weigh-in this morning because I need stop obsessing.
PT was at 0930 so I decided to go to the gym instead of coming to work for an hour and then leaving for my appointment. On paper, it’s all the same.
WARM UP & CONDITIONING
2 lap dynamic warm up (6:10)
6 laps run the straightaway, walk the curve (9:48)
GIANT SET (3 ROUNDS)
DB Bench Left Arm 60 x 11
DB Row Left Arm 90 x 11
DB Bench Right Arm 25 x 11
DB Row Right Arm 50 x 11
Side to Sides x 11 ea
STRENGTH SET (3 ROUNDS)
Pull Down 21’s 100 x 10/10/10
DB OHP Left Arm 35 x 10
DB OHP Right Arm 15 x 10
FLUFF SUPERSET (2 ROUNDS)
Cable Fly 60 x 10
Cable Rev Fly 20 x 15
Cable Lateral Raise 10 x 10
Cable SA Curl 30 x 15
Total lifting time: 32 minutes
I did this session fasted and felt great. Conditioning went well. That is my second best time with that workout. I was running the straightaways in about 18 seconds and walking the curves in about 30 seconds. I maintained my pace the entire time and started most runs while I was still huffing and puffing. Even though I was breathing hard, my running performance didn’t suffer at all. I’m not fit by athletic standards, but I’m feeling pretty good by my standards.
Lifting was pretty good, too. Bench with my right arm is awkward. I like to bench with my elbows kind of wide to really hit my pecs. I can’t do that with my right arm so I do a close grip benching motion with that arm. DB OHP wasn’t challenging but I just wanted to practice the movement. It’s kind of painful and grindy and I think doing the movement will loosen things up and help me move pain free. Some of my early PT exercises felt the same way and got better with practice/repetition. The rows and pull downs feel fine. I’ll need to work harder on the rows to make them challenging with 50 lbs.
PT was a beast today. The fatigue from my workout had an impact and she added some stuff as well. I was hurtin by the end. I’m happy that I don’t have to do anything until I go back on Thursday morning. Tomorrow is rest day and Thursday is lower body day.
It’s nice to have such a good day after a crap upper body session on Saturday. I had a good breakfast after this session (bagel w/ peanut butter and fruit preserves, eggs, and a vegan shake), but I’m already hungry again. I love it when my body feels like this. The only question now is do I eat like normal or eat based off of my hunger? I may not have much of a choice because I only packed one lunch today.
@kleinhound, I’m about to go to bed and I just ate a banana and half a bagel with peanut butter. I love carbs!
CT is right - carbs make people happy in the evening.
Carbs make me happy any time
I guess you’re a type 1-A(te all the carbs)
I can live for weeks without them but sometiles I have splurges where it just never stops ahah. That’s why I never buy chocolate
Please expand your take on neurotyping to the rest of them please, am very interested, I assume I gravitate towards a 1-B(uffet style eater)
Have you seen regular people?
I’m a type 8. Because i… i think you can fill in the punchline here.
I almost stepped on the scale but resisted. I plan to weigh myself on Monday mornings.
I know fit people who don’t weigh every ounce of food. I’m aiming for that goal. I really do have an average American appetite, though.
Nutritional neurotyping. Has he legally claimed that yet? Better get on it!
Upon further review, I guess these are descriptions of a current state rather than a look into the why’s and how’s of eating.
TREADMILL WALK
Incline: 4.0%
Speed: 3.5 mph
Distance: 1.85 miles
Time: 32:00
I find it comical that I just took a leisurely walk and covered 1.85 miles. Monday I went for a strenuous treadmill walk including a stretch at a 15% incline and I only covered 1.70 miles. I guess increasing the intensity doesn’t do much for distance.
I also threw in some random stuff for my shoulder. I have another full blown session tomorrow morning so no need to induce any fatigue.
More like shredmill, am I right?
That’s what I’m hoping!
I can’t help but feel compelled to do something every day that I’m on light duty. I feel lazy if I don’t do some sort of exercise. I’m just sitting around all day. I know I can’t lift every day (well, I could but eventually that loses its appeal) but I like to burn some calories every day. 30 minutes of casual walking while watching YouTube. My Fitbit thinks I burned over 300 calories. I’ll take every calorie I can get; it means I get to eat more!
#Roadto225