140.4 Queen of Rationalization that I am....
Since it is snack season and I have been snacking just a bit and my weight is a bit higher as a result, I am treating this as a mini bulk phase. I shall take advantage of the extra calories (totally disregarding the fact that these are not quality calories) and combined with weight training, hope to build a little more muscle.
I've long worked on the very sloooowwww body transformation scheme of do the training while maintaining the same body weight and slowly reduce body fat (BF) while gaining muscle. I went from about 26% BF to less than 17% when I was really focused on the idea and the process. I am not that lean now, likely more like 21% BF, but this summer was very much about running and hiking rather than strength and it was a good summer.
Anyway, now that I've made the mental transition to get back to strength training, I shall take advantage of these extra calories and carbs to push myself a little in the weight room. And in doing so this morning, I did a decent assessment of where I am - my right side (upper body) is noticeably weaker than my left. This is a combination of the injury and resulting disuse of my right hand for 2 months and more recently, that pesky muscle spasm that is still bugging me (it has been more than a month).
I've an appointment this afternoon to see a different physical therapist, the one who helped me recover when I popped a disk in my lower back in 2008. That injury disabled me for the better part of a year, but she helped me come back stronger and better than I had been pre-accident. I am excited to work with her again as I feel confident she will give me some exercises I can do to first get rid of the cramp and second, regain my right side strength and mobility.
Of course with all this focus on strength, I still have a 24 hour event over New Years and a goal to go 70-75 miles during that period, so I need to get in some miles. We are thinking we will do a long outing on Sunday on the Sedona Marathon course. We will start in the middle of the course when the pavement changes to dirt so we will be on dirt. We'll do an out and back 1 way for around 10-15 miles, then swing by the car for a little break and to get more food/drink/different clothing - whatever we need at that point, then go out for more miles, distance to be determined by mood, weather, and how we are feeling. I expect we will rack up at least 20 miles and hopefully more.
EFX high speed happy feet for 12 minutes, approx. 1.6 miles (too high, but if my feet actually moved that fast when running I would be close to that).
Hanging knee raises 3 x 10
Back extensions
Land Mine Twisters 2 sets side to side, also shoulder press in lunge position 2 sets on each side
Side pull lunges 50lbs left, 45 right 2x15
Shoulder press 10lbs difference between left and right 2x8
Chest fly 25lbs 2x8
Arm extensions on the fit ball 2x15 with first 3, then 5lb weights
BOSU balance work with 12lb medicine ball
Since it is snack season and I have been snacking just a bit and my weight is a bit higher as a result, I am treating this as a mini bulk phase. I shall take advantage of the extra calories (totally disregarding the fact that these are not quality calories) and combined with weight training, hope to build a little more muscle.
I've long worked on the very sloooowwww body transformation scheme of do the training while maintaining the same body weight and slowly reduce body fat (BF) while gaining muscle. I went from about 26% BF to less than 17% when I was really focused on the idea and the process. I am not that lean now, likely more like 21% BF, but this summer was very much about running and hiking rather than strength and it was a good summer.
Anyway, now that I've made the mental transition to get back to strength training, I shall take advantage of these extra calories and carbs to push myself a little in the weight room. And in doing so this morning, I did a decent assessment of where I am - my right side (upper body) is noticeably weaker than my left. This is a combination of the injury and resulting disuse of my right hand for 2 months and more recently, that pesky muscle spasm that is still bugging me (it has been more than a month).
I've an appointment this afternoon to see a different physical therapist, the one who helped me recover when I popped a disk in my lower back in 2008. That injury disabled me for the better part of a year, but she helped me come back stronger and better than I had been pre-accident. I am excited to work with her again as I feel confident she will give me some exercises I can do to first get rid of the cramp and second, regain my right side strength and mobility.
Of course with all this focus on strength, I still have a 24 hour event over New Years and a goal to go 70-75 miles during that period, so I need to get in some miles. We are thinking we will do a long outing on Sunday on the Sedona Marathon course. We will start in the middle of the course when the pavement changes to dirt so we will be on dirt. We'll do an out and back 1 way for around 10-15 miles, then swing by the car for a little break and to get more food/drink/different clothing - whatever we need at that point, then go out for more miles, distance to be determined by mood, weather, and how we are feeling. I expect we will rack up at least 20 miles and hopefully more.
EFX high speed happy feet for 12 minutes, approx. 1.6 miles (too high, but if my feet actually moved that fast when running I would be close to that).
Hanging knee raises 3 x 10
Back extensions
Land Mine Twisters 2 sets side to side, also shoulder press in lunge position 2 sets on each side
Side pull lunges 50lbs left, 45 right 2x15
Shoulder press 10lbs difference between left and right 2x8
Chest fly 25lbs 2x8
Arm extensions on the fit ball 2x15 with first 3, then 5lb weights
BOSU balance work with 12lb medicine ball