First sorry for not getting this posted yesterday, I've got a lot of stuff going on before I head out for Virginia next week and the new job.
Warmup: 3 Rounds
Samson Stretch: 30 sec each leg
Overhead Squat: 15 - 15 -15
Airforce Situps: 15 - 15 -15
Pushups: 7 - 7 - 7
Pullups: 170# Assistance 10 - 10 -10
WOD: 3 Rounds for time
BrandX "buttercups"
25# Sumo Deadlift High Pull 21 - 15 -15
I was trying to do the "puppies" scaling at first. The HDSP wasn't the problem but when I got to the dips I was completely out of gas to pull off 21 dips
Dips Assisted 70# 15 - 15 -15 (All sets broken)
Total Time. 8:58.73
I noticed today that when I was doing my warmups I'm starting to feel stronger in terms of core strength. My Airforce situps are going better, pushups are a lot easier to me and even the pullups are starting to feel more powerful. I'm going to try and decrease the amount of weight assistance next week on my pullups or start doing full jumping pullups.
Nutrition: For April 26th
Breakfast: Honey Bunches of Oats in Skim Milk
Lunch: HuHot Mongolian Grill ( Oh so good but loaded full of oils in the sauces, tried to stay with lean meats and veggies in the main dishes though.)
Mid Afternoon: Medium Butterfinger Blizzard
Dinner: Viola 3 Cheese Skillet meal. (These are actually pretty good for you!)
Water: ~160oz.
Today was a bad nutrition day for me. I had multiple bad meals. I'm really struggling to get the nutrition in check. It is hard to resist going to places I love to eat that have absolutely no nutritional value. I can of course thank James for twisting my arm into Dairy Queen. It's not like he had to twist my arm to hard though :-)
Jess,
ReplyDeleteAwesome job! I love you can detect the improvements. Just keep as consistent as you can on the changes you have already implemented.
And try to avoid beating yourself up about diet choices until you have a specific plan to which you are accurately measuring your results, diet-wise. Otherwise, you are just feeling guilty and shaming yourself for no real value. And the self-deprecation has intrinsic negative value in terms of muscle growth as the negative self-talk increases stress which increases cortisol production. And that results in this catabolic muscle breakdown hormone fighting your HGH and IGF-1 helping you build muscle.
Focus on one major change per 30 day period. That's the incremental achievable way to produce long-term success habits.
Jim
Thanks for the words of encouragement Jim. The problem is that there was a time when I could resist these things. Sometimes, being a single man makes losing weight much easier. I'm getting there though with my nutrition and will slowly transition back into only good foods. I actually can't weight to get back on the road because I will be more active and busy with my work life. Food will also be harder to get, but so will healthy choices. It's sort of a catch 22.
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