Sunday was rest day. Walked the paws a little extra ’cause it was nice out this morning and felt good, even following two “on” days, Friday AND Saturday. Haaaaay. I realized at the end of the day that I hadn’t thought about my injury once… because I didn’t feel it at all.
Monday I hit recess at DTPhx. Here’s a preview of my rehabbing workout…
Monday | 18 August 2014:
10:00 Foam Rolling
AD 30:00 – every 5:00 – 5x single are KB presses (26#) and 30 Double-Unders
15:00 Mobility + Stretching
I decided which of the AirDyne machines is my favorite and felt it deserved a proper name: Gerard Butler. Everything felt great, though I am getting a little saddle sore from all that action on Gerard. Perhaps, Tom will let me test the waters on the row machine this week… Incorporated a couple new icons into the stat block: Vitamin D (that would be the sun) and my daily meditation (Brains!). I use the HEADSPACE app which I really like so far (and it’s very visually pleasing, which I appreciate). The secret to the meditation is doing it either in the morning, or before dinner, NOT laying down right before bed. Then it’s becomes a 2 minute meditation instead of ten. Ooh that soothing British accent…
Today I am taking care of business ’cause tonight is vice night: Jeni’s Salty Caramel and the UFC fights. Maybe some reading after. Crazy.
Frrriday – 15 August 2014:
The Devi’s Tricycle for 30:00, every 5:00 do some handstands and/or walks.
Saturrrday – 16 August 2014:
AD in the shade for 30:00, every 5:00 rotate forward/reverse sled pulls (90#) for 100m in the sun while listening to the fellas of Barbell Shrugged chat with John Welbourn
Feedback: On Friday my shoulders were still pretty sore from the wall walks I did on Wednesday, so my decision to do handstands was probably pretty fucking stupid. I ended up just ADing the last 10:00 solid without a break because of that. So far today (Saturday) the shoulders feel fine. I was assigned some PT exercises on Thursday that are supposed to help strengthen them, but essentially these “exercises” boil down to establishing and maintaining good posture – shoulders down and back. It’s weird ’cause I don’t feel like I’m a hunchy person, but as I sit here and type this, those fuckers just slooowly creep up and forward. Woke up feeling really good in the hip/thigh region so I went to the gymnasium and won the AD race. The sled pulls felt good, but man did I feel the reverse pulls in my glutes! Am I losing my scoops because I have not been squatting/lifting the barbell?! Fuckety fuck fuck. However, I am super glad all the things seem to be moving in the right direction. The affected areas – hip/glute/adductor/l-spine – are all feeling better. Fuck yeah.
As promised, lot’s of f-bombs. Here are the Bewbs. (C’mon, that’s cute and funny.)
Today is a rest day (on one, off one, check-in with self, repeat) so I had some extra down time in my evening. I spent it baking delicious Grain-Free Chocolate Chip Cookies to bring into the office tomorrow while listening to a podcast about human sexual evolution.
Bulletproof Radio Podcast – Episdoe 138 – Geoffrey Miller on Sex, Power and Domination
Listen to the fact of the day then fast forward to about the 8:00 mark if you wanna get right to business.
The sleep wasn’t awesome last night; I stayed up late(r) getting some work out the door as I am taking next week off-fuh-fuh.
Finally finished reading Eat the Yolks. With all it’s myth-busting, knowledge bombs, and humor, it’s one I will definitely be sharing with my neighbors in the Little Free Library on my street. Up next is some fiction, House of Leaves, which has been patiently waiting on the shelf for years. I am trying to make reading a daily ritual so I’m starting with 20 pages a day.
Monday | August 11 | 2-0-1-4
30:00 AD, every 5:00 perform 1:00 forward leaning rest or side plank (30 sec ea. side)
Had PT this morning. Stood at the workstation for 4 hours without issue. The AD made me sweat and that felt good. Felt like I was walking with a pimp limp today, though I did not verify this with anyone else.
Downhill traffic yields to uphill traffic. Reminder #2 on this very official list. Pay close attention to Reminder #5 , which I would’ve entitled, “Use Your Fucking Headphones”.
Art of Manliness: 6 Reminders on Hiking Etiquette
Saturday, August 9, 2014 – Summit Challenge Training Hike #1:
South Mountain – Holbert Trail to Dobbins Lookout +/- 4 miles in length, +1200 ft
Hiked with my lovely and awesome friend, Jennifer K. this morning. She and I are participating in the Phoenix Summit Challenge 7 in November. We’re gonna need a team name and costumes and are open to suggestions and sponsorship.
All parts felt good, though once I got home and out of the car I felt a little fatigue in my right glute/hammie region. I wouldn’t say “pain”… let’s call it “tightness”.
On the nutrition front, a couple of my favorite podcasts, the Balanced Bites Podcast and the Paleo Lifestyle and Fitness Podcast, have been talking ketogenic diets and nutritional ketosis. I took a lot of notes and had a few “what!?!” moments, in particular, looking at your triglycerides to optimize your carb intake. I’ve been meaning to get some blood work done and all this talk I am hearing on Vitamin D, low testosterone levels in us ladies, and ketosis has me pretty amped to finally get after it. (Yes, amped.)
Look out slow-in-the-fast-lane drivers and whole food-ers takin’ up the whole damned aisle with your self-involvement. The fuse is short this week.
Real Housewives of Classic Art
30:00 AD, every 5:00 5 single arm KB presses (26# KB)
It’s been a really light week – essentially one rehab day, two days rest – with a lot of extra sleep in there. Work has been stressful and that coupled with feeling like I am never gonna feel good again pretty much shut me down. That being said, I woke up this morning with everything other than my inner thigh feeling better than it has in a long time. Had some ART at the insertion point of the adductor this morning and will see how I respond to that. It’s just nice that only one things hurts today.