Another very good nights sleep. Weight: 177.5 lbs. This is the first downward movement in over a week. Not surprising I had a modest supper and cut out the large afternoon snacks I had been having.
The back muscles between my shoulders and bit lower are still a sore, especially if rotate my torso. When I went downstairs this morning to pick up one of my 2 poods, they really ached.
Z-Health R-Phase and Neural Warm-up Level 2
By around 9pm this evening I was feeling much better. I decided to ease back into things with a new PTTP linear dead-lift cycle with 175 lbs exactly 70% of my 1 RM of 250.
Sumo DL Linear PTTP Cycle: (lbs)
Cycle 2: Day 1: 175 x 1 x 5, 160 x 1 x 5
A little rusty but got it done. I still have a sore left upper back muscle just below my left scapula that is really annoying. I tried to pick up my double 32kgs but it was just too uncomfortable. Anyone out there with suggestions on treating this type of muscle ache please don't be shy!
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Diet and Nutrition Log
Breakfast:
1 bowl of Kitchari with sweet potato
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana
Morning Snack:
5 small handfuls of roasted almonds
4 oz of Kefir
Lunch:
1 large bowl of brown rice with sweet potato, roasted veggies and pan-fried salmon
2 dates
2 mint chocolate chip cookies
2 small scoops of ice cream
Dinner:
1 piece of pizza
1 bowl of Kitchari
2 handfuls of roasted almonds
2 handfuls of dried cranberries
2 dates
2 mint chocolate chip cookies
1 small scoops of ice cream
1 small piece of pie
The pizza was a domestic compromise that was unavoidable. Once I ate that the junk food cravings kicked in hard and I wound up piggy out. This is very annoying considering how well I did yesterday. Long down times without training seem to always cause me to revert to a crappy diet or just eating much more than I should to maintain my weight.
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9 comments:
You fucked yourself up by snatching the 32kg too many times. Stick with the Z and light weights until you feel better. 6g of fish oil per day, and ZMA at night.
Don't get too down on yourself for pigging out - it happens, you aren't a machine.
Just accept it move on and eat better today.
Sometimes you just gotta back off a bit! Sounds like a rhomboid, middle trap, or serratus posterior strain, one of those guys is ticked off!
A little rest is required. Do you ever get any massage work (Neuromuscular therapy do be exact)?
@aaron,
Yes I snatched that mutha a bit too many times but I know where I stand now and will gauge myself better with it next time. My back is slowly getting better.
This evening, my S.O. pan fried a Sichuan style spicy salmon with ginger and cilantro .. definitely my preferred method of ingesting fish oil!
Been doing lotsa Z and I did check out ZMA and will pick some up .. thanks for suggestions!
@colin,
I had been doing so well with eating clean for so long its tough to understand how it easy it is abandon it and to start eating crap. I know I'll do better once this down time is over.
@franz,
Hey, thanks so much for your support, right now I need it and REALLY appreciate it!
Usually it's my lower back that gets tweaked .. I'm actually ecstatic that its finally getting robust. As for upper back muscle pulls, I haven't had one in a long, long time. It does some to need plenty of rest .. so be it.
Still double snatching those 24s? Thats so awesome man!
ZMA is worth it just for the dreams.
Some massage could really be a good idea, but the main thing is patience, light workouts, light weights to give it time to heal. Haste makes waste.
With pigging out, it's the same with me, too... Like "If I have messed up my routine training-wise, why not mess it up completely?", lol. Probably some kind of frustration-induced nihilism - don't worry too much about it, it is just a mood and it'll pass :)
Franklin, hope you're recuperating well. Looking forward to hearing that you're doing well.
Franklin,
Try the R-Phase Lateral Tilts with Lateral Glides drill. I've had a lot of success using that drill for upper thoracic muscle spasms. My guess is with Franz... rhomboid. You may need to go over it over several times... but it will loosen up!
ZMA is awesome for recovery!
Guilt-free treat meals on occasion with friends is a GOOD thing!
@Gabi,
Indeed! Massage is a great help .. I am extremely lucky that my S.O. is Chinese acupressure massage therapist. She has been an absolute god-send in helping me deal with this.
And I like that "frustration induced nihilism" .. yow! thats me to a tee!
@Howie,
Thanks bro, I appreciate it. Its slowly getting better as I very carefully test the waters. Even light weights irritate right now so it calls for more rest. Still this is nothing compared to 4 months of recoup with my elbows last time. By Monday I should be back to easy training.
@Fawn,
Oops! You are right! I completely forgot about the lateral glides. I had been only doing lateral tilts .. the glides really help as well!
Tomorrow its off pick up ZMA. Thanks so much!
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