Woke at 228.6 lbs—finally, another step in the right direction. I was beginning to worry because usually I’ll lose 5 lbs in a week once I decide I’m too fat.
A couple of notes about my current state: So my left shoulder has been feeling absolutely horrible. I have naturally lax joints which has led to some injuries but also saved me some potentially bad injuries. It seems like I wake up with my entire arm asleep on a regular basis. I’ll start out sleeping on my side with my arm out in front of me and then I’ll roll over on my stomach and crush my own damn arm. I think I did this a few nights ago and managed to sublux my shoulder and lay on it for who knows how long. I’ve tried to pinpoint the pain and blame it on lifting but I haven’t been able to do that. If it’s a muscle then it’s the coracobrachialis; however, I fear that it’s not a muscle. I’m hoping this will go away with time like a regular shoulder subluxation or dislocation injury. I’ve done that many times and I usually have pain and inflammation for a little while and then everything goes back to normal (except the length of the damaged ligaments).
I’m considering modifying my training…again…already. The jerks bothered my shoulder yesterday and I have more tightness in my pecs than normal after doing regular bench yesterday and Friday. I skipped my seated OHP in the Smith Machine yesterday as well. Another exercise that might be aggravating the area is curls. The biceps tendon attaches in the general area that I’m experiencing pain. I don’t want to scrap biceps training but I think if change the angle of my shoulder then I can help minimize any negative effects. Due to the fact that I’m not really pursuing anything in particular other than cutting fat and maintaining muscle, I might swap my compound movements for shoulders and chest for isolation movements. I think different versions of fly’s and lateral raises can hit the muscles while decreasing the movement of the joint. The isolation movements also make it easier to lock my shoulder blades in place which will minimize any sliding of the humerus across the glenoid cavity. I know big, compound movements are supposed to be the way to go but I really don’t think my wife would allow me to live if I need shoulder surgery following my hip surgery.
Run 2 laps in 2:20 (7 min mile pace)
Rest 4 minutes
Repeat x 2 (3 runs totaling 1 mile)
I thought about doing some single lap intervals but I saved them for tomorrow.
Ab Coaster Machine
60 x 10 right / 10 left
60 x 10 right / 10 left
6p x 15 regular
Cable Twist (fast concentric, slow eccentric)
60 x 15 ea x 3 sets
Farmers Walk w/ Trap Bar
315 x 20-30 feet forward and backwards x 5
That’s right, I walked backwards. Space was limited so I walked forward as far as I could and decided to go backwards instead of turning around. I’m not a huge fan of turning with any amount of weight.
Steam Room
Swimming
5 laps with a little rest between each one. Four sets freestyle and the last was breast stroke. I’m not sure if it was the running or lack of calories leading up to this but I felt tired. I was about to drown so I called it a day.
Yesterday’s Nutrition
2804 calories, 320g carbs, 87g fat, 186g protein
2 lap dynamic warm-up
Standing DB OHP
60 x 6
60 x 6
60 x 5
60 x 4
superset with
Lat Pull-down
195 x 6
195 x 6
195 x 8
195 x 8
Deadlift
135 x 5
225 x 5
275 x 5
315 x 3
365 x 2
405 x 1 Beltless with hook grip to this point. Switched to alternating grip and added the belt.
425 x 1
445 x 1
405 x 2 x 3 sets
Walking Lunges
110 x 6 ea x 4 sets
superset with
DB Row
100 x 10 x 4 sets
I’m not sure if it was soreness in my obliques or total fatigue from deadlifts but I think I felt these in my lats all the way down to my pelvis.
Conditioning
Sprint the straightaway (about 80m), rest 1 min x 4
Rest 4 min
Repeat
Machine Fly
120 x 10 x 2
90 x 10F/10T/10B These hurt in a good way. I had to drop the weight between each segment of my last set to let the burning subside before moving to the next portion. Who needs bench?
And I finally finished with 5 minutes to spare on my two hour time limit in the Kid Zone. I feel smoked… but great. New goal=to see the separation between my abs and obliques. Don’t be surprised if I drop to 210 lbs to achieve this.
I’ve come to the painful and disappointing conclusion that I’m probably around 15% body fat right now. My current weight is 228 lbs so that means I have about 195 lbs of lean mass. If that’s correct then I can be at 10% at 217 lbs assuming I don’t lose any muscle.
The goal is 215 lbs by the end of the year. Game on.
Woke at 228.4 lbs. The scale hasn’t been agreeing with my expectations the last two mornings; however, I woke up thirsty last night and the previous night so I must have some extra sodium in my system and it’s probably causing me to hold water. I’m not quite sure what the cause is though…
Reverse DB Fly
25 x 10
15 x 10 x 2 sets w/ slow eccentrics
And that’s the complete workout…kind of. I was actually supposed to do DB Incline, Incline DB Row, and DB OHP but I opted for the lighter isolation exercises with the hopes of resting my shoulder.
Well, crap. I had 900+ calories left for dinner and my parents brought beef stew and chocolate sheet cake. The stew is good until you add bread, crackers, and cheese. And I have zero discipline with my mom’s cake.
I’m sure I ended up going over my calories by…a lot.
I did not track dinner so I don’t know yesterday’s totals. Last night’s pleasure is today’s pain. I’m not training today so I’m fasting. So far I’ve only had 3 servings of protein powder (1 for breakfast and 2 for lunch) and four 24 ounce cups of coffee.
I track it daily with My Fitness Pal but I only write it out weekly in my lifting journal. Tracking it daily shows you how your body responds to different stimuli but isn’t really necessary.
For instance, I’m heavier the morning after a salty dinner due to water retention (duh). I also look worse. But a day or two later it’s all gone and doesn’t really matter.
Conditioning
2 lap dynamic warm-up
4 laps of running the straightaway and walking the curves at about 70%.
Power Clean
135 x 3
185 x 3
205 x 3
225 x 3 x 4 sets
Machine Bench
110 x 10
130 x 10 x 3 sets
100 x 10F/10T/10B
superset with
Machine Row
150 x 10
160 x 10 x 3 sets
130 x 10F/10T/10B
Machine OHP
90 x 10 x 2 sets
130 x 8
130 x 6 x 2 sets
superset with
Pull-ups
8, 8, 7, 6, 6
SL Squat Press
360 x 6ea x 4 sets
superset with
DB Crunch
100 x 12 x 3 sets
I had about 30 minutes left before I hit the two hour time limit at the Kid Zone so I did some more cardio.
Elliptical
20 min fat loss program, 1.71 miles This machine had me taking midget steps. I was working hard for like a 16 min mile pace. I didn’t mind though because I was tired. I think yesterday’s fast was wearing on me finally.
I won’t be doing much today. My poor 4 year old daughter suffered through a stomach bug last night so we’ll be lounging around the house all day. I might do some sort of Metcon in the basement but it doesn’t sound very appealing at the moment.
