Today is considered a rest day, but that doesn’t give me permission to sit on my butt and clear my Tivo. Well, maybe a little bit … need to catch up on Breaking Bad’s last season, but that’s only a few hours. If I’m not careful, instead of training for my marathon, I’ll end up watching a Breaking Bad marathon. Must exercise … self-control. And actual exercise too.

With my physical therapy going well and a renewed confidence in the left shoulder pain actually being a good thing “as long as it goes away within 5 minutes” according to my Physical Therapist Doug, my range of motion is night and day and it’s time to test it at the gym.

Life lesson #74 – Remodeling is great for outward appearance, but make sure to remodel the stuff people can’t see too. Dry rot will ruin over time.

Morning weight – 170.5

Today’s Meals:

• 8:15am – Herbalife Shake, Jamba Style (see below MyFitnessPal below for recipe). Herbalife Supplements:
  • Coq10
  • Tri Shield
  • Aminogen
  • Multivitamin
  • Herbalifeline
  • Cell Activator
  • Garden 7
  • Total Control
  • Ultimate Prostate
  • Florafiber
  • Xtra Cal
  • Male Factor
  • Joint Support
  • Mega Garlic Plus
  • Trader Joe’s B12
• 11:45am – Mexican food, microwave special
  • El Monterey Bean & Cheese burrito
  • Leftover vegetarian spanish rice (1/2 cup)
  • Left Quorn Soy Ground (2/3 cups)
  • Daisy Sour Cream (2 tbsp)
  • Katy’s Kettle Corn Pop Chips (1 oz – 1 serving)
• 1pm – Fresh French Bread Roll with Smart Balance butter spread
• 3pm – Protein Snack
  • 3 celery sticks
  • Skippy Super Chunk Peanut Butter (2 tbsp)
• 5:20pm – Mexican food, restaurant version (Dos Coyotes)
  • Veggie Ranchero Burrito. Ask them to keep it under the burner for an extra 8 minutes (or so). The cheese will darken like a good slice of pizza
  • Chips (about 10)
  • Salsa (6 of the little cup holders)
• 7:15pm – Regal Popcorn with butter. About 1/2 small bag
• 10pm – Herbalife24 Restore with 8 ounces of water and Herbalife Herbal Aloe Mango

Meal 2

Meal 2.1

Meal 2.2

Meal 3

Food and Exercise

Today’s Activities:

• Forgo the “at home” workout and went to the gym. So classic, I actually forgot how to get there because it’s been so long since I’ve actually seen the inside of the gym and yes, they did remodel. Our monthly dues hard at work! Now if they can just start fining dudes for not re-racking weights and putting their used towels in the bin that actually says, “towels.”
• My workout is designed to build back some strength and build up mass again. It’s been at least 6-months since I’ve been to the gym. Yes, started doing stuff at home with weights about 3 weeks ago and it’s great. But the gym is now a true test and to push. My workout routine looked like this.
  • 1st Set
    • Incline Press on the Smith Machine 45 lbs on each side, 10 reps
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
      • NOTES: In my heyday, this wouldn’t even be a warmup. This would be something I showed someone how to do it, but today, it felt like the last set. My left shoulder is actually shaking.
  • 2nd Set
    • Incline Press on the Smith Machine 70 lbs on each side, 10 reps
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • 3rd Set
    • Incline Press on the Smith Machine 90 lbs on each side, 10 reps
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • 4th Set
    • Incline Press on the Smith Machine 90 lbs on each side, 6 reps. Took off 45 lbs and  alternated between left/right press for another 5 reps per side
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • 5th Set
    • Incline Press on the Smith Machine 90 lbs on each side, 6 reps. Took off 45 lbs and  alternated between left/right press for another 5 reps per side. Then straight into 8 more presses with the 45 lbs together to get a burn.
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • Floor Work, Biceps, and Core Work
    • 1st Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep In-and-Out Curls, 20 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds
    • 2nd Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep Static Arm Curls, 22.5 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds
    • 3rd Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep Alternating Curls, 25 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds
    • 4th Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep Static Arm Curls, 25 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds

Nice to get back into the gym. On my initial cycle of chest, back, and shoulders, on the 3rd set, I felt a little twinge in my lower back. Will definitely need to monitor this and proceed with baby steps. Shoulder pain is one thing, but back pain a a whole different level of recovery. Let’s just say we don’t want to see Doug for anything other than shoulders.

Thursday, 08-22-2013