Building a Better Jay

I’m making it!

Last night’s PT was very, very painful. However, it served its purpose. I am now able to reach over my head with 100% ROM!! That is f’in awesome! Sure, I have to work on my external rotation, but that is coming along as well. My PT doesn’t want to start working hard on that until next week. Once ROM is back, then it’s just strength training, baby!

Until I am released from PT (ie 100% ROM), I will be doing the following schedule:

• M,W,F: 30-45mins cardio in AM, PT in PM
• Tu, Th: legs/abs in AM, 20-30mins cardio in PM or after AM workout
• Sat: 60mins cardio
• Sun: rest

After release from PT, I intend to use the following schedule:

• M: chest/shoulders in AM, 20mins cardio in PM or following AM
• Tu: 30-45mins cardio
• W: back in AM, 30mins cardio in PM or following AM
• Th: 30-45mins cardio
• F: legs/arms in AM, 20mins cardio in PM or following AM
• Sat: 60-90mins cardio
• Sun: off

Nutrition is planned as 1800-1900 calories depending on the day/workout, spread out over 5-7 meals with ~160g protein per day.  Nothing too odd there, but I’d like to keep my evening carbs down as much as possible - concentrating them to directly after workouts.