Scaling back

The sore quad has definitely affected my sleep. Weight: 178.5 lbs. Its possible I have a tear and will schedule a visit to the doctor to confirm what I already know. Given how slow my recovery is so far I will be told to stay off the leg and in particular no KB work for several weeks or more. This being the case I will be focusing on some BW work. In particular, Fighter Push-ups, Fighter Pull-ups and Power Wheel work. My endurance work will resume when the leg heals.

All exercises follow the Fighter Pull-up Program Rep Scheme:

BW 8,7,6,5,5 Fighter Push-ups @ 75 seconds rest between rungs

BW 5,4,3,2,2 5RM Fighter Pull-up Program (Day 2) @ 2 min rest between rungs

BW 6,5,4,3,3 Power Wheel Roll-out, 3 sec Hold, & Back on knees @ 3 min rest between rungs

The 1st set of five pull-ups was rough and subsequent sets were much easier. I wouldn't be honest if I didn't admit I don't know where 6 pull-ups is going to come from in 4 days but that is exactly how I felt when I hit my 4RM. I already have a back up plan just in case I get stuck on 5RM. Not surprising, its a recommendation by Pavel to work a large number of one and two rep sets: 1,2,1,2,1,2 ... Do this a couple days and then get back to the program.

The Power Wheel work is quite challenging. My upper abs really get an intense workout after the roll-outs. I haven't done two days back to back with the wheel yet so tomorrow will be interesting.


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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato, Toor Dal and Green Gram Curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
2 small handfuls of roasted almonds
4 oz Kefir

Lunch:
1 large bowl of chicken fried rice
1 bowl of Sichuan shrimp with vegies
1 large naval orange
2 small handfuls of roasted almonds

Afternoon snack:
3 handfuls of roasted almonds
1 handful of dried cranberries
1 large sesame cracker

Dinner:
1 large bowl of chicken fried rice with Gugarati beans and sweet potato
1 piece of apple pie
1 scoop of ice cream
2 handful of roasted almonds
2 elephant ear pastries

My appetite always increases when I can't do my KB training. Most of it is psychological as I try and substitute food for the void associated with no KBs.