Intu Flow
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches
Food Intake:
3 x Bacon
3 x Brown bread
1Cup Tea
Chicken
Cheese
3 x Brown Bread
Salad cream
2 Rashers of Bacon
2 x Brown Bread
Cherry Scone with jam
Glass of milk
5 Jammy Dodgers
Cherry Scone with jam
Plain bun
Glass of Milk
No sign of me getting embarassed with writing down the amount I'm eating. I am without shame.
Monday 11 October 2010
Sunday
Intu Flow
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches and Strength
Food Intake:
5 Eggs (1 yoke)
2 x Bacon
Onion, Peppers & Toms
Green Tea
6 Fish Oil Caps
Sunday Lunch
Cheesecake, Ice Cream and fresh cream
Magnum
Large Bowl of Lentil and Ham Soup
Magnum
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches and Strength
Food Intake:
5 Eggs (1 yoke)
2 x Bacon
Onion, Peppers & Toms
Green Tea
6 Fish Oil Caps
Sunday Lunch
Cheesecake, Ice Cream and fresh cream
Magnum
Large Bowl of Lentil and Ham Soup
Magnum
Sunday 10 October 2010
Saturday
Intu Flow
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches
Food Intake:
2 Eggs
3 x Bacon
3 x Brown bread
1Cup Tea
Large Bowl of Lentil and Ham Soup
3 Rashers of Bacon
3 x Brown Bread
4 Toffee Pops!
2 x Fruit loaf slices
2x Brown Bread (toasted with marmalade)
8 Toffee Pops!
Pure greed at night - dieter does shite
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches
Food Intake:
2 Eggs
3 x Bacon
3 x Brown bread
1Cup Tea
Large Bowl of Lentil and Ham Soup
3 Rashers of Bacon
3 x Brown Bread
4 Toffee Pops!
2 x Fruit loaf slices
2x Brown Bread (toasted with marmalade)
8 Toffee Pops!
Pure greed at night - dieter does shite
Saturday 9 October 2010
Friday
Intu Flow
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches and Strength
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea
Large Bowl of Lentil and Ham Soup
3 Rashers of Bacon
3 x Brown Bread
4 Toffee Pops!
The beginners level stuff for shoulder is really aimed at people with serious problems with their shoulder. I can handle the advanced stuff although there is certainly room for stretching out some tight muscles and strengthening around the area too.
Beginner Level
Treat your own Rotator Cuff
Beginners Level Stretches and Strength
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea
Large Bowl of Lentil and Ham Soup
3 Rashers of Bacon
3 x Brown Bread
4 Toffee Pops!
The beginners level stuff for shoulder is really aimed at people with serious problems with their shoulder. I can handle the advanced stuff although there is certainly room for stretching out some tight muscles and strengthening around the area too.
Friday 8 October 2010
Thursday
Intu Flow
Beginner Level
Treat your own Rotator Cuff
Beginner Level
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea
Large Bowl of Lentil and Ham Soup
155g Chicken
4 x Brown Bread
2 Cherry TomatoesLettuce
Salad Cream
Been doing the Intu Flow every morning for around 2 weeks now and while I feel better in certain parts of my body like the wrists and hips, there are others that seem to be aggravated like my elbows and especially my nemesis - the right shoulder.
With the elbows think it might be more of a little soreness due to getting worked in a larger range of motion and nothing to worry about. But my chronic shoulder is a different matter.
I've skipped all mobilty drills on that side for a few days and I've now added in the short number of stretches and exercises from the highly recommended book Treat your Own Rotator Cuff
I've been messing around with the Club on the left hand side only so far, and I've got to say that in complete contrast to the right side it feels awesome.
Beginner Level
Treat your own Rotator Cuff
Beginner Level
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea
Large Bowl of Lentil and Ham Soup
155g Chicken
4 x Brown Bread
2 Cherry TomatoesLettuce
Salad Cream
Been doing the Intu Flow every morning for around 2 weeks now and while I feel better in certain parts of my body like the wrists and hips, there are others that seem to be aggravated like my elbows and especially my nemesis - the right shoulder.
With the elbows think it might be more of a little soreness due to getting worked in a larger range of motion and nothing to worry about. But my chronic shoulder is a different matter.
I've skipped all mobilty drills on that side for a few days and I've now added in the short number of stretches and exercises from the highly recommended book Treat your Own Rotator Cuff
I've been messing around with the Club on the left hand side only so far, and I've got to say that in complete contrast to the right side it feels awesome.
Wednesday 6 October 2010
Intu Flow
Beginner Level
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea
Large Bowl of Lentil and Ham Soup
(Made it myself with my own stock!)
155g Chicken
4 x Brown Bread
2 Cherry TomatoesLettuce
Salad Cream
Eating better - not least of all because I usually allow myself a treat on Wednesdays (and every other day lately).
Got my Indian Clubs today. I love them. My neighbour Sam has done a fantastic job on them. One of them is about 0.5kgs lighter even though both bits of wood came from the same tree. At some stage I need to drill out a hole and put a bit of lead in the light one. In the meantime my right shoulder doesn't like it much anyway, and the lighter one is plenty. My left elbow and wrist has been getting a good workout with it.
Can't recommend these enough.
Beginner Level
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea
Large Bowl of Lentil and Ham Soup
(Made it myself with my own stock!)
155g Chicken
4 x Brown Bread
2 Cherry TomatoesLettuce
Salad Cream
Eating better - not least of all because I usually allow myself a treat on Wednesdays (and every other day lately).
Got my Indian Clubs today. I love them. My neighbour Sam has done a fantastic job on them. One of them is about 0.5kgs lighter even though both bits of wood came from the same tree. At some stage I need to drill out a hole and put a bit of lead in the light one. In the meantime my right shoulder doesn't like it much anyway, and the lighter one is plenty. My left elbow and wrist has been getting a good workout with it.
Can't recommend these enough.
Tuesday 5 October 2010
Intu Flow
Beginner Level
Right shoulder feels a bit painful at times during this. I either slow down, decrease ROM until there is no pain or skip it altogether as needs be.
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1 Banana
3 fish oil capsules
Green Tea
155g Wild Duck Breast
2 cups Stir fry veg
1 1/2 Cups Noodles
Plum Sauce
155g Wild Duck Breast
2 cups Stir fry veg
1 1/2 Cups Noodles
Plum Sauce
3 fig rolls
Cherry Scone with butter and jam
Brown Roll with ham and cheese
3 fig rolls
Cup of tea
Let's see how long I can keep saying I want to be under 13st and eat junk! I almost didn't post this, rather like I avoided my weekly weigh in for a number of weeks. Easier to ignore the truth when it isn't right in front of you written down in black and white.
On a cherrier note my neighbour has been working away on my Indian Clubs I asked him to make on his lathe. I've seen one roughed out and it looks fantastic. One little problem has been that although he got both bits of wood from the same tree there is a discrepancy in weight. Going to have to drill one of them out and put some lead in it. Pics to follow soon ( I hope!).
Beginner Level
Right shoulder feels a bit painful at times during this. I either slow down, decrease ROM until there is no pain or skip it altogether as needs be.
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1 Banana
3 fish oil capsules
Green Tea
155g Wild Duck Breast
2 cups Stir fry veg
1 1/2 Cups Noodles
Plum Sauce
155g Wild Duck Breast
2 cups Stir fry veg
1 1/2 Cups Noodles
Plum Sauce
3 fig rolls
Cherry Scone with butter and jam
Brown Roll with ham and cheese
3 fig rolls
Cup of tea
Let's see how long I can keep saying I want to be under 13st and eat junk! I almost didn't post this, rather like I avoided my weekly weigh in for a number of weeks. Easier to ignore the truth when it isn't right in front of you written down in black and white.
On a cherrier note my neighbour has been working away on my Indian Clubs I asked him to make on his lathe. I've seen one roughed out and it looks fantastic. One little problem has been that although he got both bits of wood from the same tree there is a discrepancy in weight. Going to have to drill one of them out and put some lead in it. Pics to follow soon ( I hope!).
Sunday 3 October 2010
Back Again (again)
Since I've last posted I had been doing a pretty good job of keeping the weight lose going. My weight was down to 13st 4lbs (186) which is the lowest in at least 4 years. That wasn't bad going given my state of mind back in August when I wrote my last post!
Unfortunately there is no fairytale ending. In the last three weeks out of nowhere I have devoured everything in sight. Most of it being in the form of sugary carbs. This morning I weighed in at 13st 10.8lbs (192.8) which is about what I expected.
I'm back here to wirte down my food intake again and chart my progress. Why? Because it works for me.
Diet starts tomorrow, but I'm going for limitation today ;)
As far as training goes I have been doing nothing more than mobility and walking, outside of work. It has really shown me that diet really is 90% of weight lose. I still have a damaged right shoulder which gives me less and less trouble. But without picking up KBs I can report that my body feels pretty good.
I have switched sides if you will in my training. I've moved into the CST camp and I've been doing Intu Flow daily for over a week now. I like the hierarchy of the system moving from mobility to yoga style/bodyweight workouts to clubbells. I have long been interested in and seen as the pinnacle for me of moving as parkour or movnat. Before reading this I saw in CST a way to gently and systematically ramp up my conditioning to allow me to practice some of the skills of parkour in the future. These clips will give an idea of the direction I want to move in.
Unfortunately there is no fairytale ending. In the last three weeks out of nowhere I have devoured everything in sight. Most of it being in the form of sugary carbs. This morning I weighed in at 13st 10.8lbs (192.8) which is about what I expected.
I'm back here to wirte down my food intake again and chart my progress. Why? Because it works for me.
Diet starts tomorrow, but I'm going for limitation today ;)
As far as training goes I have been doing nothing more than mobility and walking, outside of work. It has really shown me that diet really is 90% of weight lose. I still have a damaged right shoulder which gives me less and less trouble. But without picking up KBs I can report that my body feels pretty good.
I have switched sides if you will in my training. I've moved into the CST camp and I've been doing Intu Flow daily for over a week now. I like the hierarchy of the system moving from mobility to yoga style/bodyweight workouts to clubbells. I have long been interested in and seen as the pinnacle for me of moving as parkour or movnat. Before reading this I saw in CST a way to gently and systematically ramp up my conditioning to allow me to practice some of the skills of parkour in the future. These clips will give an idea of the direction I want to move in.
Monday 9 August 2010
Walking Wounded
Hurt my back today bending over to pick up an empty bucket.
Un-Fucking -believable!
I don't understand. Everytime I touch a KB these days something goes wrong with me. A few days ago I was pretty much pain free. Right now my lower back is tweaked, my shoulder is sore again and my wrist and knee hurts.
It seems my choice as stands is pain free and no weights or weights and buggered. First and foremost I can't afford injuries, there's no sick pay when you're labouring. Also I'm plenty strong enough to do the jobs I do and they probably make me stronger. I'd say doing what I do everyday is the reason I've held onto my muscle mass since dieting.
It's back to resting up and the pain free program after that. Prehaps KBs are too much for me. I've had two RKCs check me out now and they both thought my form was spot on. Maybe something a lot more gradual like Convict Conditioning would better serve me. Reinforce the tendons and ligaments which is where I feel the pain I'd say.
Signing back off again. I intend keeping the weight loss going with diet, work and walking. I'll keep doing the mobility stuff and start the pain free program again once I heal up a bit. I'm keen to check out Gray Cook's new book when it is available this side of the pond. So who knows where that might lead me.
Un-Fucking -believable!
I don't understand. Everytime I touch a KB these days something goes wrong with me. A few days ago I was pretty much pain free. Right now my lower back is tweaked, my shoulder is sore again and my wrist and knee hurts.
It seems my choice as stands is pain free and no weights or weights and buggered. First and foremost I can't afford injuries, there's no sick pay when you're labouring. Also I'm plenty strong enough to do the jobs I do and they probably make me stronger. I'd say doing what I do everyday is the reason I've held onto my muscle mass since dieting.
It's back to resting up and the pain free program after that. Prehaps KBs are too much for me. I've had two RKCs check me out now and they both thought my form was spot on. Maybe something a lot more gradual like Convict Conditioning would better serve me. Reinforce the tendons and ligaments which is where I feel the pain I'd say.
Signing back off again. I intend keeping the weight loss going with diet, work and walking. I'll keep doing the mobility stuff and start the pain free program again once I heal up a bit. I'm keen to check out Gray Cook's new book when it is available this side of the pond. So who knows where that might lead me.
Sunday 8 August 2010
Weigh In
191lbs @ 27.6 % (scales) or 21.8% (calipers)
Whatever method I use it tells me that I have kept all my original muscle mass over the last 14 weeks. Not bad since I've dropped 15lbs in that timeframe. Hopefully the reintroduction of KBs will add a bit of muscle to my frame if their capacity to "right weight you" is true.
Today my shoulder hurt again! Fuck it though, I'm just going to push on through it and hopefully it'll sort itself out if I continue the rehab stuff and correct form in the PM exercises.
Today I did:
Mobility: Feet/Ankles/Hips/Thoracic/Shoulders/Wrists/Neck
Halos / Pumps / Goblet Squats 3 x 5 reps
I think I have completely misinterupted the suggestion of the circuit I did yesterday so I'm changing it (already!) to Jordan Vezina's suggestion for the PM. TGUs: 5 mins/10mins/10-15 consecutive reps = up the weight. Swings: 20 mins 30/30 with rests every 5 mins / 20 mins consecutively 30/30 / 20 mins 60/60 with rest every 5 mins / 20 mins consecutively 60/60 = up the weight.
I'd like to take this to at least the 24.
191lbs @ 27.6 % (scales) or 21.8% (calipers)
Whatever method I use it tells me that I have kept all my original muscle mass over the last 14 weeks. Not bad since I've dropped 15lbs in that timeframe. Hopefully the reintroduction of KBs will add a bit of muscle to my frame if their capacity to "right weight you" is true.
Today my shoulder hurt again! Fuck it though, I'm just going to push on through it and hopefully it'll sort itself out if I continue the rehab stuff and correct form in the PM exercises.
Today I did:
Mobility: Feet/Ankles/Hips/Thoracic/Shoulders/Wrists/Neck
Halos / Pumps / Goblet Squats 3 x 5 reps
I think I have completely misinterupted the suggestion of the circuit I did yesterday so I'm changing it (already!) to Jordan Vezina's suggestion for the PM. TGUs: 5 mins/10mins/10-15 consecutive reps = up the weight. Swings: 20 mins 30/30 with rests every 5 mins / 20 mins consecutively 30/30 / 20 mins 60/60 with rest every 5 mins / 20 mins consecutively 60/60 = up the weight.
I'd like to take this to at least the 24.
Saturday 7 August 2010
Back Again
Shoulder seems to be back on the mend so I'm back at the KBs. In the past month I haven't done any damage on the body comp front I think I'm around the same as a month ago (or maybe even slightly better!). Weigh in tomorrow to see how things are going there.
Goal is still to drop a few more lbs of flab and hold on to my precious muscle mass. Diet plan is still around 2000kcals from 3 square meals a day in an 8 hour window of eating with an extra treat of around 500kcals on Wednesday and Sunday.
In the last month I have been doing 6 mobility drills daily and exercises to work on my posture from Anthony Carey's book The Pain Free Program. I'd love to say that I am 100% ache and pain free but I'm not. I am around 95% with the odd ache in my wrists, shoulders and knees and do feel a lot better.
KBs
Plan is just to keep it simple. Focus is on moving with the 3 basic exercises of Swing, TGU and Goblet Squat. I want no fewer than 3 workouts per week with empathsis on quality not quantity.
So I saw a good RKC recommend this little set up for beginners and in his own practice:
10-20 mins
Rounds of
Swings x 10
TGU 1 x L/R
G Squat x 5
Today was 10 mins
Waiter Walks @ 7.5kgs KB
30s one hand then 30s the other for 3 mins
I'm going alternate 10 / 15 / 20 min sessions for an Easy / Med / Hard set up and use the 16kgs KB for the swings and squats. The TGUs are "naked" and I'll work up to maybe 3-5 continuous reps per side before adding weight. I also intend bringing up the number of reps for the squat to match the swings. I'm just not that good at them at present.
Goal is still to drop a few more lbs of flab and hold on to my precious muscle mass. Diet plan is still around 2000kcals from 3 square meals a day in an 8 hour window of eating with an extra treat of around 500kcals on Wednesday and Sunday.
In the last month I have been doing 6 mobility drills daily and exercises to work on my posture from Anthony Carey's book The Pain Free Program. I'd love to say that I am 100% ache and pain free but I'm not. I am around 95% with the odd ache in my wrists, shoulders and knees and do feel a lot better.
KBs
Plan is just to keep it simple. Focus is on moving with the 3 basic exercises of Swing, TGU and Goblet Squat. I want no fewer than 3 workouts per week with empathsis on quality not quantity.
So I saw a good RKC recommend this little set up for beginners and in his own practice:
10-20 mins
Rounds of
Swings x 10
TGU 1 x L/R
G Squat x 5
Today was 10 mins
Waiter Walks @ 7.5kgs KB
30s one hand then 30s the other for 3 mins
I'm going alternate 10 / 15 / 20 min sessions for an Easy / Med / Hard set up and use the 16kgs KB for the swings and squats. The TGUs are "naked" and I'll work up to maybe 3-5 continuous reps per side before adding weight. I also intend bringing up the number of reps for the squat to match the swings. I'm just not that good at them at present.
Thursday 8 July 2010
Z-Health
Ankle Tilts / Ankle Pulls / 6 position Ankle Circles / Knee Circles / 6 position Hip-Leg Circles
Naked TGUs 5 e/s - bit of a twinge in the right shoulder but finished off feeling better than I started
1 Arm Swings - 8/12 secs for 30 rounds @ 16kgs
(150 total in 10 mins)
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea
155g Chicken
2 medium potatoes (wedges)
2 cups Broccoli
Salad cream
155g Chicken
2 Tortillas
Peppers
Salad cream
Got something to blog about again. I was "on a break" for the last few weeks while I tried to let my painful shoulder heal. In an interview I heard with Eric Cobb he talked about how with shoulder problems in z-health they focus on the Feet & Ankles / Hips/ Thoracic / Hands in that order. So I dug out the DVD and focused on doing only those exercises and with more control, looking for dead spaces and problems. I spent a week doing only feet and ankles and that seemed to help a bit and then I added in hip mobility and either the exercises or time to heal has reduced the pain a lot.
So tonight I had a go with some light KB practice to see how it would get on. It seems OK, but I'd like to take it slow and steady. I thought i was going really well before it flared up.
Ankle Tilts / Ankle Pulls / 6 position Ankle Circles / Knee Circles / 6 position Hip-Leg Circles
Naked TGUs 5 e/s - bit of a twinge in the right shoulder but finished off feeling better than I started
1 Arm Swings - 8/12 secs for 30 rounds @ 16kgs
(150 total in 10 mins)
Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea
155g Chicken
2 medium potatoes (wedges)
2 cups Broccoli
Salad cream
155g Chicken
2 Tortillas
Peppers
Salad cream
Got something to blog about again. I was "on a break" for the last few weeks while I tried to let my painful shoulder heal. In an interview I heard with Eric Cobb he talked about how with shoulder problems in z-health they focus on the Feet & Ankles / Hips/ Thoracic / Hands in that order. So I dug out the DVD and focused on doing only those exercises and with more control, looking for dead spaces and problems. I spent a week doing only feet and ankles and that seemed to help a bit and then I added in hip mobility and either the exercises or time to heal has reduced the pain a lot.
So tonight I had a go with some light KB practice to see how it would get on. It seems OK, but I'd like to take it slow and steady. I thought i was going really well before it flared up.
Sunday 4 July 2010
Sunday weigh in:
191.6lbs @ 28.5% on tanita scales / 24.4% accumeasure calipers
Massive weight loss of 3.4lbs for the week. Trouble is that all indications are that it comes from muscle. I haven't documented what I did this week as I forgot until thursday when I couldn't remember everything I ate. I have however ticked all the boxes nutritionally over 7 days for 100% compliance. I also walked when I wasn't working and did z health drills for my feet and ankles only on 5 days.
It's been pretty much business as usual without any training to help my shoulder mend (z health drills have helped). It seems that it was a large part of the reason I was hanging onto my muscle though. I'm planning on going easy on the shoulder for at least another week so I might have to find something I can do to stop the muscle loss. Squats of some description prehaps?
191.6lbs @ 28.5% on tanita scales / 24.4% accumeasure calipers
Massive weight loss of 3.4lbs for the week. Trouble is that all indications are that it comes from muscle. I haven't documented what I did this week as I forgot until thursday when I couldn't remember everything I ate. I have however ticked all the boxes nutritionally over 7 days for 100% compliance. I also walked when I wasn't working and did z health drills for my feet and ankles only on 5 days.
It's been pretty much business as usual without any training to help my shoulder mend (z health drills have helped). It seems that it was a large part of the reason I was hanging onto my muscle though. I'm planning on going easy on the shoulder for at least another week so I might have to find something I can do to stop the muscle loss. Squats of some description prehaps?
Monday 28 June 2010
Sunday weigh in:
195lbs @ 28.5% on tanita scales / 24.4% accumeasure calipers
Weight GAIN of 2lbs for the week. I think that I am back into in the "Obese" bracket!
Scales indicate weight gain comes from muscle. Calipers say from fat. I tend to beleive the calipers! Honestly before Tuesday my eating wasn't the greatest and I can only tell you that it went seriously downhill from there. I'm not sure where all this came from really - I was cruising along.
It has made me stop and think though and I've set out a whole new set of records and targets to tack up on the walls of my bedroom. I still have the same goals, its just that I was looking back at how far I've come instead of concentrating on going forward.
I've given myself 12 weeks to drop 20lbs and maintain muscle mass. That should leave me around 175lbs @ 15% BF - from there I'd really need to think about adding some muscle onto my frame (especially my legs!)
195lbs @ 28.5% on tanita scales / 24.4% accumeasure calipers
Weight GAIN of 2lbs for the week. I think that I am back into in the "Obese" bracket!
Scales indicate weight gain comes from muscle. Calipers say from fat. I tend to beleive the calipers! Honestly before Tuesday my eating wasn't the greatest and I can only tell you that it went seriously downhill from there. I'm not sure where all this came from really - I was cruising along.
It has made me stop and think though and I've set out a whole new set of records and targets to tack up on the walls of my bedroom. I still have the same goals, its just that I was looking back at how far I've come instead of concentrating on going forward.
I've given myself 12 weeks to drop 20lbs and maintain muscle mass. That should leave me around 175lbs @ 15% BF - from there I'd really need to think about adding some muscle onto my frame (especially my legs!)
Tuesday 22 June 2010
Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates
Two Arm KB Swings @ 24kgs
5 x 30 rounds 8 secs / 12 secs rest
Total: 150 reps in 10 mins
Food Intake:
3 Slices Chicken
Farl of Soda with Marmalade
200g Chicken
2 x wholemeal tortillas
Peppers, Lettuce
Salad cream
12" Pizza
3 Snickers Flapjacks
Ok - so today was a disaster nutritionally speaking. I've been mulling over why it was though, because I wasn't necessarily all that hungry. I think I ate it all because I felt so devoid of energy, like I really needed to get some gas in the tank, and I needed it now!
It has been really good weather here for the last few weeks - I've also been working hard through it - and seem to be getting less and less sleep. So along with reduced calories the recovery side of things has been steadily worsening. Looks like I've come up against my old nemesis Overtraining.
My shoulder has been causing me to wake up through the night and is certainly getting no better. This seems like a good time to take a break from training for a week or so. I shall stick with the clean(ish) eating and then add some KB stuff back in slowly if I'm sleeping better and feeling a bit more with it. I should probably not expect to lose much weight during this period either.
It may be a good time to reread Relax into Stretch.
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates
Two Arm KB Swings @ 24kgs
5 x 30 rounds 8 secs / 12 secs rest
Total: 150 reps in 10 mins
Food Intake:
3 Slices Chicken
Farl of Soda with Marmalade
200g Chicken
2 x wholemeal tortillas
Peppers, Lettuce
Salad cream
12" Pizza
3 Snickers Flapjacks
Ok - so today was a disaster nutritionally speaking. I've been mulling over why it was though, because I wasn't necessarily all that hungry. I think I ate it all because I felt so devoid of energy, like I really needed to get some gas in the tank, and I needed it now!
It has been really good weather here for the last few weeks - I've also been working hard through it - and seem to be getting less and less sleep. So along with reduced calories the recovery side of things has been steadily worsening. Looks like I've come up against my old nemesis Overtraining.
My shoulder has been causing me to wake up through the night and is certainly getting no better. This seems like a good time to take a break from training for a week or so. I shall stick with the clean(ish) eating and then add some KB stuff back in slowly if I'm sleeping better and feeling a bit more with it. I should probably not expect to lose much weight during this period either.
It may be a good time to reread Relax into Stretch.
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