Here there are restrictions following the size of the room. Many places have a sign with a max number of persons.
But gyms will be closed at least until end august I think it is.
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Glad I played hookey today. I think it did me good to do nothing. Plus I ate waaaay more than I needed to and enjoyed that. We’ll see what the scale says tomorrow.
We have different regulations depending on the state the gym is in. 1,5-2m distance, an ocean worth of disenfect etc.
General limits are 7qm per person. In some states 10qm. The gym I work in pretty much has no upper limit because it’s so gigantic (2500qm just for free weights, functional and HS machines).
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That’s too bad, I was hoping for an easy one.
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Woke at 250.2 lbs, looking much the same. Nice surprise after yesterday, makes me think it wasn’t a bad idea at all. Also woke HUNGRY
Todays training
Pull aparts and kb bottoms up press
Pullups
3x5
Getting easier, even with left hand slipping hard
Feet elevated pushups, hands at sides
3x12
No pain, last three reps of the last set hinted at discomfort.
KB rows
3x12x70 lbs
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Woke at 249.6 lbs, looking much the same. Hungry again too.
Physio got me to try the sleeper stretch, which brings on the same pain as bench. Also got me to cricket ball my rotator cuff, which let me do the sleeper stretch without pain.
So my instructions are cricket ball, trap massage and sleeper stretch.
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Extra workout
Lead with shoulder rehab: cricket ball and sleeper stretch
Then
50 pull aparts
50 air squats
50 reverse hypers
50 crunches
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Any ideas what is or the good old fix everything approach
Physio hasn’t spelt it out, I suspect based on past issues it’s my rotator cuff. It’s more active now than when I had issues a few years ago, I’m guessing not quite enough and when fatigue sets in during a session is becomes less active.
So cricket ball gets it going, sleeper stretch remedies the tightness that’s built up. I’m guessing that’s what is meant to happen.
Woke at 248 lbs, looking much the same as yesterday. That’s a surprise drop from yesterday, so I’m going to guess I’m somewhat dehydrated. Tomorrow I’ll check my progress over the last fortnight or so to see if the rate is getting too fast.
Did some cricket ball shoulder stuff and sleeper stretch.
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There is so much guess work in hydration… Why isn’t there some way to just know how well or poorly one is hydrated?
I’ll be honest, I don’t find there’s that much guesswork. If when I pee it’s clear, I know I’m hydrated. If it’s dark, I’m dehydrated.
Yesterday it wasn’t noticeably dark BUT I know I drank less water at work. So chances are that was enough to make the scale drop more than I expected.
I may be wrong, of course.
I pretty much use the pee test too.
And here I thought that was bogus.
Still you hear lots of stuff about electrolytes, salt and stuff like that being key factors to proper hydration. I really don’t know as much as I’d like on the subject.
My understanding is that if you’re eating reasonably well, with reasonable or high carb intake and reasonable salt intake your body will hold onto water well so all you really need to do is drink plenty of it.
I suspect it gets more complicated if you’re on a restricted diet of some kind, because then you may well not be taking in enough salt or carbs in your food to hold the water as well. In that case I can see how looking at electrolyte in trake would be necessary.
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Todays training
Pull aparts and kb bottoms up press
Pullups
3x3 with 17 lbs
1x5 bodyweight
Pullups now seem to be at the stage that a rep can feel slow and barely complete but look fine.
Band good mornings
5x10xaverage band
Had to return the kb to Jake, because of the reopening coming up. Average band definitely requires effort.
Split squats
12xmini band
12x2 mini bands
Ok, so I’m back at Ultra now. Firstly, Jake has gone 24/7 and offered me a very good price. Second, I want to support him because he took the shutdown head on and decided to grow the gym instead of panicking. That shit deserves support. Third, as a smaller operation he is actually better able to run things.
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Also, checked my weight progression the past two weeks. Usual way, average for a week compared to previous week.
Last two weeks I’ve been dropping over 2.5 lbs a week. Before the three weeks where I gained and steadied out I was dropping one to 1.8 lbs a week.
So I’m wondering whether I should stay at 3000 cal/day - which I went to after about 10 days of having gone back up on the scale - or go back to 3200 cal/day.
Now, a quick Google brings up something Greg Nuckols wrote giving a formula to calculate how much weight you can lose weekly. I’m no fan of his by any means, and I certainly don’t think he is any kind of authority on nutrition BUT he does seem to do his homework pretty well. His guide suggests I can afford to drop up to three pounds a week at my current body composition, assuming I’m correct about what it is - which I’m estimating at 20-25 per cent, closer to 25.
Ok, so a relatively credible source suggests I’m ok and can at least ride this out a little. I mean, if I can get away with it, great. I guess the advantage I have at the moment is that I don’t have a meet close.
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Sometimes I just pee on other people and ask their opinion.
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I would imagine they provide their opinion quite enthusiastically
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