My Twisted Road to Recovery

[astronut96]

Hi everyone! I’ve been lurking a bit lately and decided now is as good a time as any to jump back in.

Here’s a catch-up on where I am 12 week’s post rotator cuff & bicep tendon repair surgery:
- I’m still seeing my PT (who is an awesome guy named Andy) twice a week, and doing stretching & strengthening exercises on non-PT days.
- I don’t quite have full range of motion yet, but I’m close. Y position and behind my back need work ... those are typically the last to come in.
- Strength is lacking of course, but my PT has me working hard on trap & lat engagement. My surgeon says to let pain be my guide as far as weight goes, but Andy is a bit more cautious since I don’t have full ROM yet.
- I’ve been back in the gym since week 6 when the sling came off, gradually figuring out what I can and can’t do.
- I hit a bit of a ROM wall around week 10 so I’ve focused more on stretching than strength since, and things are moving again.
- When I get frustrated I remind myself that 4 years ago I was in the same place on the other side (sans bicep), and that shoulder and arm are problem free (knock on wood) with no limitations.

At the moment I can’t do:
- back or front squat
- heavy deadlift
- BB bench press
- overhead press
- push-up
- pull/chin-up
- kettlebell swings

There’s a lot that I can do, and I’m getting heavier on lower body, but keeping upper body light weight/high reps for now. I do my rehab at the gym too, so that cuts into my lifting time since it’s the priority, but I may need to separate the two if I’m doing rehab for much longer.

I won’t post any past sessions, so I’ll start with tomorrow’s - leg day. Since time is limited I’m trying to maximize and still use compound movements. So far leg day had been comprised of plate loaded leg press (now that I can load the plates), RDL, DB walking lunges, and back extensions.

My original goal was to be back where I was on squat, DL, and bench within a year (Nov 30), but I think I may be underestimating how quickly I’ll be able to get strength back. Once I’m back on a normal-ish program, I’ll reassess and set some goals.

It’s great to be back!

[astronut96]

2/21 Random legs & shoulder rehab

Today started out by being rudely awakened by thunderstorms at 3am. Never really went back to sleep since I get up for the gym about 4:30 anyway, but I was feeling sluggish and had a sinus headache working. So, leg work was even more abbreviated since I was moving kinda slow.

Warm-up:
5 minute elliptical
Bench/fly/Y/I in tabletop on stability ball (no weight)x20 each
Tricep pushback/side raise/front raise on stability ball (no weight)x10x3 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Plate loaded leg press
1PPS+20x10x3

RDL
70x12x3
Looking forward to increasing the weight on this but even 70 puts a bit of a strain on the repaired bicep, so I’m not pushing it.

Interspersed between sets:
- Static hold in Y on smith machine x several
- Behind the back static hold with strap x several
- External rotation static hold x 5
Band superset 3x10 (both sides)
- External rotation
- supraspinatus raise (bottom portion of lateral raise)
- Cross body front raise
It takes longer, but I’m doing my rehab exercises on both arms, to make sure the other side stays healthy (it was repaired 4.5 years ago).

17 minute modified ROMWOD

That’s it! Tomorrow is PT first thing in the morning so I won’t be making it to the gym, but I’ll hit legs again on Friday. I just bought a new XMark hex/trap bar for home so I’m looking forward to trying it out for real.

[astronut96]

Didn’t get the leg session in Friday as planned, and yesterday was pretty low key other than shoulder/bicep rehab. Today I did my first truly dedicated “strength” session for back, chest, and shoulders, and it was an exercise (no pun intended) in keeping my pride in check. I’m almost ashamed to post it, but my PT has advised that low weight/high reps is the way to go right now, so I’m starting way low - there’s definitely a mental element to this too. Part of me wants to jump right in and push heavy weight but the louder voice is pretty gun shy. Somewhere in the middle is pushing but listening to my body - I’ll find the right balance.

Warm-up:
20 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ 2.5lb platesx20 each

DB Bench Press - neutral grip (total weight)
10x12
10x20
20x15

DB Incline Rows (total weight)
10x20
20x20x2

DB Incline Flies (total weight)
10x20x3

Standing DB Upright Row (total weight)
10x20x3

Incline Reverse Flies (total weight)
2x20
5x20x2

Push-up on the wall
20x3
These are challenging because my wrist is tight and I can’t quite straighten my arm in that position yet.

On all exercises, both strength and rehab, I focus really hard on engaging the right muscles and keeping everything stable. The hardest today was working the delts during upright rows, but it’ll come along.

Tomorrow is “squat” day via the leg press.

[astronut96]

2/26 am

Warm-up:
10 minute elliptical
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Plate loaded leg press
1PPS+40x8 ... fixed my foot placement, then ...
1PPS+40x10x2

RDL
70x12x3

Walking lunges
30x24x3

Interspersed between sets:
- Static hold in Y on smith machine x several
- Behind the back static hold with strap x several
- L static hold on smith machine x several
- External rotation static hold x 5
Superset with cable 3x10 each
- External rotation
- High to low cable crossover

12 minute modified ROMWOD

Form felt a bit off on RDLs but overall everything felt good. The time it takes to get these few exercises done because of the rehab thrown in is getting old, but I want full recovery so I’ll keep doing what I need to do.

PT early tomorrow so no gym but I’m planning on at least a little cardio.

[astronut96]

2/28 am

I haven’t performed a full deadlift since before surgery - I’ve stuck to RDLs up to now. Today I decided to work on getting my DL groove back and test my bicep and shoulder a bit more.

Warm-up:
11 minute elliptical
Dynamic stretching

DL at squat width
65x10
75x8
80x6
85x6
95x5x3

I used my versa-grips at 95 for extra insurance and everything felt good. My form needs a little work, and I need to focus on staying tight, but I was pleased.

Band work 3x10 each:
Cheerleaders
Y from hip
W from hip

Static Y hang & L stretch on smith machine

18 minute ROMWOD

[mavd]

*steps out of lurking for a min* Umm. What's a "cheerleader" in this context? lol

[astronut96]

*steps out of lurking for a min* Umm. What's a "cheerleader" in this context? lol

Hi Mav and welcome! That’s a great question ... I had no clue until the first time I did one. It’s a shoulder rehab exercise that starts with holding the ends of a band in each hand about chest level. The movement is pulling the band apart in a ‘t’, then pulling it diagonally both ways (right hand high, left hand low, then opposite). The emphasis is in performing the movement with the traps, not the arms. I hated it at first and could barely pull the band, but now it’s one of my favorites.

Here’s a link that shows a demonstration. https://www.physioanswers.com/2014/0...der-3x3x3.html

[astronut96]

3/1 upper body “strength” - low weight/high rep

Warmup:
7 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ 3lb DBs x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20


DB Incline Bench Press neutral grip (total weight)
10x20x2
20x20

DB Reverse Flies (total weight)
5x20x3

DB Incline Flies (total weight)
10x20x3

Lat Pulldown
50x20
45x20x2

Standing Cable Chest Press (total weight)
30x20x2

Low Cable Crossover (total weight)
10x10x2

18 minute ROMWOD

My bicep was feeling a little touchy by the end but I’m making progress slowly but surely. I’ve planned on working with one of our trainers at the company gym after I’m released from therapy, but I may start now and work on mobility and core strength.

[astronut96]

Had PT this morning, focused mostly on trap/lat engagement with some delt work thrown in. My therapist changes it up every session, so I never know what I’ll be doing ... I’ve given up trying to guess but I like the variety.

I really need to work on conditioning so this afternoon I did a 30 minute moderate intensity cardio dvd. My goal is to do one at least twice a week - we’ll see if I can stick to it.

I finished with an 18 minute ROMWOD. I’ve seen Ham mention and recommend the book Becoming a Supple Leopard several times, and I bought it on my kindle this evening. I’m determined to be smarter and focus on all aspects of health, not just strength and nutrition. I’m hoping that I can maintain that determination.

[astronut96]

Monday 3/5 was PT focused on strength, so lots of light weight sets and reps for back, chest & shoulders.
——————————-

Tuesday 3/6 squat replacement

Warmup:
10 minute elliptical
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Plate loaded leg press
1PPS+50x10x3

RDL
75x12x2
75x10
My grip was giving out for some reason and I didn’t have straps with me.

Walking lunges
30x24x3

Interspersed between sets:
- Static hold in Y on smith machine x several
- L static hold on smith machine x several
Superset with band 3x10 each
- cheerleaders
- Y raise
- W lat squeeze

15 minute ROMWOD

———————————

Wednesday 3/7 upper strength

Warmup
7 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20


DB Incline Bench Press neutral grip (total weight)
20x20
30x20x2

DB Reverse Flies (total weight)
5x20x3

DB Incline Flies (total weight)
10x20x3

Lat Pulldown
45x20
50x20x2

DB pullover
5x20x3

Straight arm cable crossover Pulldown
30x20x3

12 minute ROMWOD

————————————

3/8 PT again, mix of stretching and strength


I finally feel like I’m making progress again on ROM. I’m hoping that I’ll be done with formal PT by the end of this month. I don’t go for my next follow up with the surgeon until 4/13 but I think my therapist can make the call when I’m done and good to go.

I’m planning on tryin back squats with just the bar next week. Since I’ve only had one leg day this week, tomorrow will be heavy leg press and DL as heavy as my bicep and grip will allow.

Hope everyone has an awesome Friday!

[Partyrocking]

Howdy!

[astronut96]

Howdy!

Hey PR! Thanks for stopping in! I’ve been lurking in everyone’s journals but not really posting. Funny how I don’t feel “worthy” when I’m not on a regular schedule.

3/9 legs

Warmup
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Plate loaded leg press
1PPS+50x10x3

DL (squat width)
65x10
75x8
95x5
115x5x2
The set at 95 felt great and my form was on point, but I lost it a bit on the last 2 sets. It’ll take time and reps to get consistent again. I’ve also changed my stance width from sumo to squat width and that’s taking some getting used to also. I didn’t use any straps and by the last set my grip/forearm was toast - got to build that back up too.

Interspersed between sets:
Superset with band 3x10 each
- cheerleaders
- Y raise
- W lat squeeze

- Static hold in Y on smith machine x several
- L static hold on smith machine x several
- behind the back static hold with strap x a few


15 minute ROMWOD to finish

Have a great weekend!

[astronut96]

3/12 - PT day so no gym. Should have done some cardio but ended up working until after 8:00 and was whipped.

3/13 - “squat” day

Warmup:
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Plate loaded leg press
1PPSx8
1PPS+60x8x3

RDL
80x12x3
Used straps on all sets since I really wanted to focus on form without worrying about grip. Still needs work.

Walking lunges
30x24x2

Interspersed between sets:
- Static hold in Y on smith machine x several
- L (double bicep) static hold on smith machine x several
- behind the back static hold x several
Superset with band 3x10 each
- cheerleaders
- Y raise
- W lat squeeze

15 minute ROMWOD

I was going to try back squats for the first time since surgery, but I totally forgot about that when I got to the gym. It’s okay though, I’m taking off work Thursday and Friday so my next leg day will be at home and I can take all the time I need to make sure it feels right.

I have sucked at working on conditioning 2 days a week and have done exactly 0 since making that proclamation. That’s in the plan for the days off too. I’ll need something to break up the tedium of cleaning out closets!

[mavd]

Hi Mav and welcome! That’s a great question ... I had no clue until the first time I did one. It’s a shoulder rehab exercise that starts with holding the ends of a band in each hand about chest level. The movement is pulling the band apart in a ‘t’, then pulling it diagonally both ways (right hand high, left hand low, then opposite). The emphasis is in performing the movement with the traps, not the arms. I hated it at first and could barely pull the band, but now it’s one of my favorites.

Here’s a link that shows a demonstration. https://www.physioanswers.com/2014/0...der-3x3x3.html

OOh sounds fun. I reaaally keep meaning to toss my bands into my gym bag and add band warmups before diving into heavy stuff but keep forgetting. Will. Do. This. Today.

Walking lunges
30x24x2

Ouch. I struggle on keeping my balance for 8 walking lunges if I've already done much leg work beforehand lol.

So, are you planning on getting back on the bike? Shoulder injuries can be rough if you're doing adventure riding (which to me, it looks like you do!).

[astronut96]

OOh sounds fun. I reaaally keep meaning to toss my bands into my gym bag and add band warmups before diving into heavy stuff but keep forgetting. Will. Do. This. Today.

I “plan” on keeping up band work after I’m through with rehab. I feel like it definitely helps me get that connection and feeling of engagement. I highly recommend it!

Ouch. I struggle on keeping my balance for 8 walking lunges if I've already done much leg work beforehand lol.

I have a love/hate (mostly hate) relationship with lunges and I have to talk myself into them every time. My balance definitely suffers doing them last but I feel like I’ve defeated a mortal enemy when I’m done!

So, are you planning on getting back on the bike? Shoulder injuries can be rough if you're doing adventure riding (which to me, it looks like you do!).

I haven’t ridden since surgery but I definitely plan on getting back to it. My avatar is a bit deceiving since I was a passenger in that pic. But now that my shoulder is repaired I plan to spend much more time in the seat to become a good rider. My goal is to be able to jump on any bike and at least feel comfortable, though I will probably always prefer riding on dirt.

[astronut96]

3/14 upper body “strength”

Warmup
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Each pair of exercises done as supersets

DB Incline Bench Press neutral grip (total weight)
30x20x3

DB Reverse Flies (total weight)
10x20x3
Woohoo doubled the weight!

DB Incline Flies (total weight)
10x20x2
20x20

Lat Pulldown
55x20x3

DB pullover
10x20x3

Straight arm cable crossover Pulldown (total weight)
30x20x3

15 minute ROMWOD

I’m glad to be increasing weight but still able to get 3 sets of 20. The shoulder and bicep are feeling good and loosening up nicely. I don’t think I’m too far off from more normal training.

[mavd]

I haven’t ridden since surgery but I definitely plan on getting back to it. My avatar is a bit deceiving since I was a passenger in that pic. But now that my shoulder is repaired I plan to spend much more time in the seat to become a good rider. My goal is to be able to jump on any bike and at least feel comfortable, though I will probably always prefer riding on dirt.

More than I can say... for supermoto/dirt bikes the 400s are all too tall for comfort.... I'm okay on the track with them because there's no stopping, but I wouldn't want one on a street/anywhere where I would routinely need to set a foot down. That's why I downgraded from a street 600 cc to a sumo 250. My dad and I also rented big ol' Harley cruisers once and I felt like I was steering a couch. I never want to do that again lol. I've definitely ridden cruisers, but I'm more comfortable with the riding position of street and dirt/offroading, I feel more "in tune" with the bike, you know?

3/14 upper body “strength”

Warmup
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Each pair of exercises done as supersets

DB Incline Bench Press neutral grip (total weight)
30x20x3

DB Reverse Flies (total weight)
10x20x3
Woohoo doubled the weight!

DB Incline Flies (total weight)
10x20x2
20x20

Lat Pulldown
55x20x3

DB pullover
10x20x3

Straight arm cable crossover Pulldown (total weight)
30x20x3

15 minute ROMWOD

I’m glad to be increasing weight but still able to get 3 sets of 20. The shoulder and bicep are feeling good and loosening up nicely. I don’t think I’m too far off from more normal training.

Great progress! You're probably killing your surgeon's recovery expectations :-D

[astronut96]

More than I can say... for supermoto/dirt bikes the 400s are all too tall for comfort.... I'm okay on the track with them because there's no stopping, but I wouldn't want one on a street/anywhere where I would routinely need to set a foot down. That's why I downgraded from a street 600 cc to a sumo 250. My dad and I also rented big ol' Harley cruisers once and I felt like I was steering a couch. I never want to do that again lol. I've definitely ridden cruisers, but I'm more comfortable with the riding position of street and dirt/offroading, I feel more "in tune" with the bike, you know?

I’m 5’4” so I relate to the struggle with tall bikes. I can barely touch both big toes down on the TW200 so if I stop on uneven ground it can get dicey. My BF feels the exact same way about sport bikes vs cruisers - the position feels so much more natural for him too. I’ve never ridden a cruiser so I don’t have any comparison. And don’t get me wrong, I am a loooong way from being comfortable on any bike - I still struggle with my own!

Great progress! You're probably killing your surgeon's recovery expectations :-D

Thanks! I’m forunate to have a good therapist who has designed my rehab to simultaneously work on range of motion and strength in order to get me back to lifting as quickly and safely as possible.

[thehobbes]

Subbed! Looks like you're getting in a lot of work despite the post surgery limitations. May Broseiden bestow recovery upon you so you can bench press with so much fury that the sun explodes.

[astronut96]

3/15 Lower Body

I took vacation Thursday & Friday this week and I had already decided that I wasn’t going to commit to doing anything yesterday. As it turned out I was a lazy slug for the first half of the day, then had to call into a couple of work meetings, but I managed to finally motivate myself to do some kind of a workout after those. There wasn’t a whole lot to it, but I’m okay with that.

Warmup
30 minute elliptical
A few minutes of “boxing”
TRX walkouts at 12 and 10/2

Back squat - nope, not happening yet. Just don’t have the ROM in my shoulder yet, even with hands as far out as the rack will allow. So I did some static stretching getting under the bar as far as I could, then moved on the plan B.

DB Goblet squats
10x12x2
15x12
25x10x2
25x15

Trap bar deadlift
55x12
75x10
85x10
95x8
105x6x2

I bought the trap bar for home about a month ago, but this is the first time I used it. This was all about trying to learn the form and get used to it. I didn’t nail the form but I like it - seems like it’s easier to keep proper form in that position than with a conventional DL.

Shoulder rehab (several sets of each) - static internal rotation stretches; internal & external rotation with band; cheerleaders, Y and W with band.

15 minute ROMWOD

——————————-
3/16 PT

Had therapy this morning and the focus was strength. After warmup, mostly 4 sets of 10 for each of straight-arm pulldown; cable rows; cable chest press; cable cross pulldown; chin to forehead cable shoulder press. A couple others that I’m not sure how to describe, lol.

Spent the afternoon cleaning out the first of 4 closets I want to get to while I’m off, then did a 45 minute ROMWOD.

Have a great weekend everyone!

[astronut96]

Subbed! Looks like you're getting in a lot of work despite the post surgery limitations. May Broseiden bestow recovery upon you so you can bench press with so much fury that the sun explodes.

LOL thanks Ham! I don’t think I’ll be repping out 30 BPs like you’ve been doing anytime soon, but I’m definitely ready to get back to normal training!

[Fiction2Fitness]

Nice work. I've seen people mention trap bar and seen it a couple of times at a different gym location but haven't gotten the chance to try it out myself. I find low bar squats rougher on my shoulders when I attempt those as I've mostly done high bar. I don't have the best mobility. Really should work on that one of these days.

Hope the PT and stuff is going well.

[mavd]

Trap bar >>>> regular DLs. And, as a bonus, no shin bruises lol.
+1 to F2F, high bar will probably be easier than low bar for back squat.

[astronut96]

Nice work. I've seen people mention trap bar and seen it a couple of times at a different gym location but haven't gotten the chance to try it out myself. I find low bar squats rougher on my shoulders when I attempt those as I've mostly done high bar. I don't have the best mobility. Really should work on that one of these days.

Hope the PT and stuff is going well.

Thanks F2F! I’m with you on working on mobility. Even now after 2 surgeries I drag my feet on mobility work.

Trap bar >>>> regular DLs. And, as a bonus, no shin bruises lol.
+1 to F2F, high bar will probably be easier than low bar for back squat.

Thanks for the high bar advice Ladies!! I’ve actually always squatted (what I think is) high bar, mainly because of problem shoulders. At the moment I can only get the bar under my ponytail so I’m even still a ways away from high bar. PT said that we’ll progress stretches this week to work on it.

[astronut96]

3/16-18 Spring cleaning + high intensity cardio

I spent Friday and Saturday cleaning out closets and didn’t do any additional lifting beyond PT Friday morning and lifting boxes. It’s amazing how doing something like this makes me more sore than a heavy lifting session. But I managed to get 3.5 out of 4 closets done, and have 4 boxes + a couple bags of donations, 2 boxes of electronics to recycle, and 2 contractor bags of trash - yes, it’s been awhile since this has been done last.

On Sunday I did a 30 minute cardio video from one of the Jillian Michaels video series. It kicks my butt but I made it through with only stopping long enough to get a drink. I picked this video because it had the fewest upper body moves - just burpees, no mountain climbers, etc - and I had to do the burpees with my hands on a step, but progressed from 2 weeks ago when I last did this. I really need to make this a habit!

3/19 squat replacement

Warmup:
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Plate loaded leg press
1PPSx10
1PPS+70x8x3 —— almost 2 plates!

RDL
80x12x3
No straps this time. Focusing on keeping shoulders back and blades down, and staying tight through the movement.

Walking lunges
30x24
30x30x2

Interspersed between sets:
- Static hold in back squat as far as I can go (currently just below my ponytail) x 10
- behind the back static hold x several
Superset with band 3x10 each
- cheerleaders
- Y raise
- W lat squeeze

15 minute ROMWOD

That’s it! PT tomorrow morning so no gym.

[mavd]

Lol I've always wanted to reach through and strangle the instructor in videos like Jillian Michaels or P90X. Great job on the leg press! I wish we had a "real" leg press at my gym, it's the only thing we're missing. It's hard to get full range of motion on the sliding cable thing.

[astronut96]

Lol I've always wanted to reach through and strangle the instructor in videos like Jillian Michaels or P90X. Great job on the leg press! I wish we had a "real" leg press at my gym, it's the only thing we're missing. It's hard to get full range of motion on the sliding cable thing.

Thanks Mav! I totally agree on wanting to throttle exercise video instructors!
------------------

I had PT this morning and he had me woking strength again, so mostly 4x10 for TRX rows, straight-arm cable pull down, cable rows, cable press, cable crossover Ws, cable reverse flies.
-------------------

On the nutrition front, I'm experimenting with my diet. I'm currently at about 175, and while I'm not so bothered by the number, I'm carrying way too much fat for my taste. But between Girl Scout cookies, pizza, beer, and any other excuse I can find, I've struggled mightily to cut calories. I was reading logs in other sections over the weekend and started doing some research on Keto. I will make a disclaimer that I'm not one to follow prescribed "diets" because i firmly believe that once the diet is over, if you haven't modified your behavior, any weight lost will come back.

Anyway, I've decided that rather than going full Keto, I'm going to cut carbs about in half, and replace some of those calories with (mostly) healthy fats. My logic is that if I focus on carbs, not calories, maybe I can trick my brain into not realizing I'm cutting. So far its been working and I'm actually struggling to hit my calorie goal of 1600 and not feeling deprived (guessing because of the additional fat) ... whenever I've heard or read someone say that they struggle to hit a restricted calorie number I roll my eyes and think that's impossible, but apparently when you're not eating bread and cookies, it can be difficult. Who knew? I'm aiming for 50-60 grams of carbs and have mostly hit that range, while increasing fat to about 90 grams, and keeping protein a little over 100, though I haven't been hitting protein goals.

It's been an interesting few days food-wise, and unfortunately I went to the grocery store before I made this decision, so I have sweet potatoes, berries, bananas, apples, and a bunch of other carb heavy veggies in my fridge that I guess I'll space out as much as possible over the next 10 days or so. Today was a little difficult because I had a Chick-fil-a Egg White Grill (because I love them and have no will power) after PT, and the english muffin was about half my carb allotment for the day. By the time I got to dinner, I was truly stumped on what the meal would look like. I had planned on a salad, but I'm out of greens and I wasn't up for going to the store just for that. I ended up having 2oz colby-jack cheese, 2 deer jerky sticks, and some raw veggies. I still ended up a little higher on carbs today than I wanted, but I'm still about 100 under my calorie goal.

I'm feeling okay, but my energy is lagging a bit. That could have something to do with pollen and temperature changes though. I'll report on my success with keeping carbs low-ish, and any resulting weight loss. The biggest issue for me is going to be not having beer and pizza for lunch on Sundays at Spaghetti Western, a local casual Italian place that we love.

Wish me luck and will power!

[mavd]

I've never done keto but it definitely intrigues me. I can still eat most of the stuff I love on keto. Except pizza. And beer. And cookies......

Anyway if you're not going full-blast keto I don't think you should restrict on the healthy carbs in the foods you bought, just keep your carbs from breads, treats, etc on the low side. If you're not in ketosis then having a target number of carbs restrict you on fruits and veggies seems pointless.

[astronut96]

I've never done keto but it definitely intrigues me. I can still eat most of the stuff I love on keto. Except pizza. And beer. And cookies......

Anyway if you're not going full-blast keto I don't think you should restrict on the healthy carbs in the foods you bought, just keep your carbs from breads, treats, etc on the low side. If you're not in ketosis then having a target number of carbs restrict you on fruits and veggies seems pointless.

Excellent point Mav! I was thinking along similar lines this afternoon when I was trying to figure out what to have for dinner tonight. If I get to the end of the day and I still have calories left (like I do today) then a few more carbs aren't going to kill me since I'm using it to control calories and not trying to enter ketosis.

[astronut96]

3/21 Leg Day 2

Warmup
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ no weight x20 each
PVC pipe behind the back push-out x 20
PVC pipe front raise, touch forehead x 20

Front squats (cross arm grip - clean grip was no bueno)
45x8x2
55x8
55x5
I had a bright idea to try front squats today, but after this I think I need to stick to goblets for now. Everything on the right side is still so tight that I can't get my shoulders/delts far enough forward to hold the bar in a stable position. Its okay for the first couple reps, but I can't maintain it. I've never been crazy about fromt squats (mainly because I'm not good at them), and this didn't help my enthusiasm any.

Deadlifts
65x10
95x8
115x6x2
120x8
Still working on form and used versa-grips for the last 3 sets.

18 minute ROMWOD.

I had a meeting at 8:00 so I cut this short. I don't feel like I really did much but my legs have been fatigued all day.