It’s been awhile since I’ve run 8+ miles so getting a solid night’s rest was a given. Sleeping wasn’t going to be an issue, it was the waking up part I was curious about. And I got my answer quickly. Woke up well-rested and feeling ready to tackle the new day’s challenges. Current score – Herbalife and Herbalife24 (1) – Aerobic activity (0).

Morning weight 172.5 pounds before my smoothie. Another pound lost is actually faster than expected, but not a surprise. This chart below would suggest that in the last 2 days, I have seen a caloric deficit of at least 7000 calories. I can tell you that’s not the case. Just ask the slice of Indian pizza leftovers I ate with a side of Mango Jalapeño Hawaiian Chips yesterday. So, again this is a great guide and the guide says, if you eat more calories than you burn, you will gain weight. My current progress shows me that I am currently burning more calories than I am eating which is consistent with the my results and my goals.

How many calories does it take to lose a pound?

Since I’m getting back down to weight more suitable for my goals, it’s also a good idea to take advantage of the loss of body fat with weights and other exercises that don’t involve avoiding cars on a country road like human Frogger. Yes, that’s what I did yesterday and that will be my last time on that route. Turns out that country roads aren’t too concerned about bike and running lanes. Let’s just say you’d never see a sign like this because there was no shoulder to work on. No wonder I’ve only seen 2 people running this route in the 12 years I’ve been driving by it. Life lesson #10 – Duh

With my home physical therapy steadily moving along, I can feel additional range of motion in all areas except any movements that attempt to get my left arm behind my back. If I had a scratch back there that I couldn’t reach with my right arm, I would just be itchy. I’ve made notes of these and will share with Mark tomorrow.

In the meantime, I do what I am able to without risk of further injury. 5 sets of free weight, floor dumbbell presses. Doing these on the floor is great and I never have to worry about going beyond the plane when I bring the weights down. At my peak, I was doing 110 pound dumbbell presses. Currently, 45 pounds seem to be the safe weight before I feel any twinges or strains. 5 sets – 12 slow and controlled reps. Feels fantastic to be able to do these again. Curls are on the agenda this morning as well. I reflect back on my P90X days and remember the in-and-outs, but I am unable to do this movement with free weights. Bands it is and I’m fine with it. 5 sets of 16 slow and controlled in-and-out reps. Tony Horton would be proud and I can hear him encouraging, “Do your best and forget the rest.” 5 sets of 10 shoulder presses with the bands as well, but it’s my own variation. It’s pressing, then with straight arms parallel to the floor and back up to the press position. Back down into a curl and press. That’s 1 rep. I’ve lost so much strength in my shoulders from lack of movement. I am determined to focus on the movements I can do and not focus on the movements I cannot do.

All successful trainers say the same thing. After a workout, get a recovery drink within 30 minutes. Who am I to dispute T.H. and Shaun T. Time for my Herbalife24 Rebuild Strength. Cheers.

Did you know that Rebuild Strength was named the Best Protein Shake by the editors at Triathlete Magazine. In the September 2011 issue, the magazine compared Rebuild Strength to Muscle Milk, Detour Lean Muscle, and Interphase Hypertrophy Matrix and Rebuild Strength came out on top. They wrote:

Damaged, exhausted muscles need protein. But not all protein shakes are created equal … This easily blended, chocolate-flavored recovery shake was the best of the bunch for taste and semi-thick consistency, with the look of a milkshake and the malty finish of Whoppers candy. It also blends well into a smoothie.

Here’s the spread in the magazine.

Triathlete Magazine names Herbalife24 Rebuild Strength the best protein shake.

11:00pm – Physical therapy completed. Ready for tomorrow’s session.