Daily Joint Mobility Complex
30 reps each
Squat Exercise - 1.25" Heel Raise + 7" Platform GTG
Warm Up/Corrective Exercises
X Band Walk
Pumps
Cook Hip Lift
Shoulder Rotations
Trunk Rotations
1 x 10
Toe Touch Exercises
OHS 1" Heel Raise
1 x10
Shoulders
KB ArmBars @ 16kgs - 5 e/a
Half Get Ups @ 16Kgs - 8 mins
Shoulder Dislocates
'O' Rating:
Knee - 1
Lower Back - 2
Shoulder - 3
Comments - I've been waiting for this day. I woke up this morning at 5am. Tired but wide awake...sort of like jetlag. I was absolutely starving. After mobility I went out for a walk like I've done every morning of late and I was dragging my feet. My concentration was nowhere to be found, but anytime I did happen across it, it was firmly fixed on food. Yesterday I overtrained.
I'm sure this is basically what has happened to me in the past. I cut my food intake or clean it up, amounts to the same thing. Then I progressively ramp up the training. The two collide somewhere and then I start eating like a maniac while continuing to increase my training load. The result is that I'm the semi-fit fat guy - and not at all athletic.
This time is different. The eating stays the same, I am doing very well on it and am down to 200lbs more or less now. This time the ego gets pushed to the side and I'll be dropping the swing sets back down to 20....maybe less if I feel thats what I need to do. From there I'll add 1 rep on each session and monitor how I'm feeling.
I'm all about losing fat in this phase. There'll be one after this where I can eat a hell of a lot more while I train to build muscle. Well drink, but thats for another day down the line.
Tonights session was pretty good once I got going....I really couldn't be arsed before hand. Doing the OHS I was getting good depth and keeping the arms back, so I knocked it down another quarter inch - seemed fine so I'll stick with that for a while.
I was reading on DD about the potency of just Prog Minimum and guys saying that the half get up is as good as full one so I did just halves tonight. Started the clock and keep going until it got a bit uncomfortable on my right shoulder. I was grimacing a bit doing the dislocates so I gave it a rating of 3.
My goal now is to stay away from biscuits and take it real easy tomorrow.
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2 comments:
Stay the course! 200lbs give or take is fantastic news. You are fast approaching your goal. That is good that you've recognized the problem and have a plan to take care of it. Looking forward to seeing the workouts you've got palnned for the next phases.
Got into a pair of jeans today I haven't worn in 5 years. They are still a little tight, but I felt pretty damn good about it. :)
No biscuits tonight - I'm much too motivated at the present.
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