Here's the breakdown:
Monday: none
Tuesday: Calf raises (90), CTA
Wednesday: Squats (40), lunges (20 each), BBS
Thursday: Calf raises (90), counter pushups (20, 20)
Friday: Chest isometric (60), squats (50), lunges (25 each), neutral grip pullups (1, 3), BBS
Saturday: Wall pushups (20), CTA, pushups on knees (20, 20), Dynaflex PowerBall (2x1min each)
Sunday: Ski, short 20 min run/walk
Eating was a challenge. I was able to keep to a 5-6 meal day on the weekdays. Weekends are tougher, with me barely able to keep eating when I'm hungry. I aim to plan for my calories instead of the multi-meals. I've been good on the hydration during the weekdays too, which intakes of 100+ ounces of water. Weekends again, are a bit of a challenge, but I take in more water than I normally did.
I fit in a ski day on Sunday. Again, my quads were not ready, and they were on fire by the end of the day. Squats help, but not enough. I really didn't follow through with the horse stance training. I did go for a short run when I got home. It was quite a challenge to run after a ski day, and I barely made it back up to my apartment afterwards. But it was great to feel all the different parts of the body ache during the run. Makes you realize there's a lot of work to do.
I'm hoping to hit the gym this week and add in more runs. Hopefully, in a couple of weeks, my shoulder is good enough for me to start increasing my weights. Talked to a guy on the ski trip who's going in for PT degree. He said rotator cuff exercises might help stabilize the joint. I gotta aim for high reps, low weights though, he said. So the 3 sets of 10's with 5 pounders are gonna cut it. Should drop to 3 pounders with sets of 20-30. We'll see how that goes.
Last weigh-in:
180.0 lb
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