Yesterday on a whim I decided to take some measurements as I hadn't done so in a while.  Though my weight has pretty much been unchanged over the past month, I found that my waist measurement had dropped 1/2 inch and each thigh has increased 1/4 inch.  Apparently my leg workouts have been better than I thought despite my unstructured routine for them.  One week I may go high reps while another I may do high weight low reps.  It's pretty random, but I always seem to be sore by the end of leg day.

 Also, today I hit a PR on my leg press. I was using the hammer strength press and pushed ten 45 lb plates.   Five per side....for 3 reps.  I plan to beat that next week

Last sunday I ran my 5k race.  Out of approximately 3700 runners which completed the race, I placed 273rd.  My time was under 23 minutes for the 5k.  I gotta admit...I was very excited about that.  I took off a few days after the race for soe R&R.  Tuesday night I had a great leg workout and I planned to run on Thursday eve. 

 Thursday morning came and I had my follow-up after my MRI on my arm.  As it turns out, my distal biceps tendon is about 80-90% detached from the bone.  What this means is I either get surgery, or I should plan on losing about 70% strength in any twisting type movements in my left arm.  Surgery is scheduled for Nov 10. 

Needless to say I was not happy about the diagnosis and decided to hunt on Thursday instead of run.  Well, it was nice to sit in a tree for a few hours and think about things.  It really cleared my head. Though this is a major short term inconvenience, by early February 2009 I should be back to 100%. 

 The plan now is to first and foremost enjoy as many days hunting over the next month as I can.  I also plan on continuing my running and leg program through my surgery with the exception of the 2 weeks post surgery where I will be in  a brace.  Once it come off, back to the workouts. Work hard and diet hard getting my fat levels lower in anticipation for a mass building cycle as of February.

As of this morning I have reached the 60 lb mark in my weight loss.  I've been running a lot lately and doing 1 leg workout a week in training for an upcoming 5k on Sept 28. 

 Sept 25th is my followup appointment with the orthopedic surgeon.  Though the arm is feeling a bit better, it is far from healed.  I'm not sure what my plan of attack is gonna be if he suggests surgery.  Surgery will get me back in the gym quicker, but end my hunting season before it starts.  Being that these are my 2 biggest vices I don't know how I will go.  I guess I'll have to ask for an MRI at that point and then really evaluate my options.

Well, I had x-rays today and a once over by the orthopedic surgeon.  He says it is a partially torn/partially detached bicep tendon.  He thinks it will heal itself and says we should know a lot more after 4 weeks rest.  I asked him if it feels better before 4 weeks if I could use it more....he said yes...but then asked "use it for what"  I said weight lifting. He said not unless there is NO pain.

So, once I see him again it will be 8 weeks without doing any upper body work.  This is really starting to suck. 

After 2 days of REALLY babying my arm it actually is feeling a bit better today.  I hope that is a good sign.  I still plan to see the ortho on Tuesday to make sure all is well.

On another note, I had a GREAT leg workout last night. 

Leg press Hammer Strength All weights are plates only and do not factor in sled weight

1 set 90 lbs 15 reps warmup

1 set 180 lbs 50 reps

1 set 140 lbs 50 reps

 this was brutal even despite the light weight

Life fitness leg press machine

1 leg press 70 lbs 16 reps each leg

no rest

2 leg press 70 lbs 50 reps

Leg curl (standing 1 leg)

30 lbs 50 reps 2 sets

Calf Raises

90 lbs 50 reps 2 sets

Abs and back extensions.

20 mins HIIT on eliptical

I've determined that my arm is not improving quickly enough and have decided to visit an orthopedic surgeon.  Tuesday Aug 26th is my appointment.  In the mean time.  I had a good long 4 day camping trip with the family to clear my head.  I ate a LOT and enjoyed some beers and now it's time to get back at it.  I will run tonight then on Friday I will do my lower body workout at the gym.  Then next week I'll be hitting it hard again with 2 day per week legs and abs....plus my running.

I'm glad to say that even through this injuruy I've been able to maintain my weight.  So that is a plus.

Well, tomorrow will be two weeks.  I am still experienceing significant stiffness in my left arm from my injury.  I tried to do some light curls yesterday just to test it.  I curled 20 lbs with a e-z-bar. It was sore but not excruciating.  I think I need to give it a little more time.  Did a great leg workout though.  However...after my run, my hip started to act up again.  I'll be doing a lot of stretching today...and will likely take a walk on it to try and loosen it up.  No run today

Well, the arm is getting better, but not as quickly as I would like.  I did get in 3 runs and 2 leg/ab days this week.  The second leg day was rough for sure.  I had helped a friend move a refrigerator after work and got to the gym really late.  I was tired and didn't want to be there, but I forced myself through a pretty good workout plus I ran 3 miles on the treadmill afterwards.  I really hope this thing heals soon as I am doing everything I can not to lose my motivation.  The weight is still coming down, but I want to lift.

Yesterday I was lifting a steel lid on a job box type storage container.  I was facing the side and not directly toward the container and I felt 2 pops in my forearm.  I put a lot of ice on it and rested it over night and also had it looked at.  Well, it seems I have either strained or pulled the muscle.  I have another apointment today for a second opinion but don't expect any different diagnosis.  I'm hoping that in 2 weeks I can get at it again.

 It was exceptionally disappointing as I had such a fantastic workout yesterday morning and was extremely motivated...Now it feels like all the wind has been taken out of my sails.  From what I can gather with my mild experimentation with the pain, there are almost no upper body exercises I can perform without aggrivation of the site.  Next week I guess it will be legs, heavy cardio, and extra ab work.

I have run two days in a row now.  First time for that since I hurt my hip.  Between the shoes, stretching my hip more and a few adjustments from the chiroguy I think I'm well on my road to recovery.  Thoug I feel I can run som much faster, I'm not gonna push a good thing too quickly and get to where I was before.  Tuesday's run was outdoors and my daughter on her bike and my dog really kinda held me up a bit...but not too much.  I did about 2 miles at a 10 minute pace.  Last night it was 30 mins on the treadmill at around an 11 min mile.  So just under 3 miles (over 3 with my coldown).

I have to say I'm really happy with my progress over the past month.

Got some advice a few days back and have decided it's worth a try.  The plan is to decrease carbs 5 days per week then to gradually increase them over 2 days then repeat.  My depletion method will be to continue my starchy carbs in the AM meal and in my 5 pm meal but to discontiue any other carbs the rest of the day.  Plan is to get somewhere arond 50 -70 g carbs per day total.  Then on my first carb up day I will add carbs to my 10:30 meal then on 2nd carb up day I will do the same plus add to my 1-2 pm meal.

 I'm gonna try and remember to report back on this around 3 weeks, but continue it for 8 weeks with the exception of my 2 mini vacations that I'm taking.  Those will be carb days but still relatively healthy eating.

 On another not, I plan on running today again as I still feel good from my Sunday Run.  Plan is to go for 30 mins at a 5.5 mph pace.  I will also throw in  some ab work.

I try to vary the foods I eat to a large degree as I get bored of certain foods with repetition.  However I've decided to put in 2 days worth of eating on my cut diet.  Right now I'm trying to take in 220-2400 calories per day.  250 g protein, 150 g carbs and 70 g fat  all of these seem to vary 20-30 g day to day...but I am ok with that as I am still seeing good progress.  I welcome you to comment on my diet.

 
Tuesday

6:45 am - wake up shower etc
7:15 - 4 egg whites, one whole egg, 1 slice of whle wheat toast. p/c/f = 22/15/8

10:30 - 7 oz pork loin (don't eat a lot of pork), 1 c broccoli, 1 c brown rice 67/53/22

2:00 - 5 oz chick breast, 1 c broccoliand green ban mix, 1 c chicken breast 53/53/8

5:30 - 5 oz chicken breast, 1 cup Zucchin, 1 cup broccoli, .5 cup White (out of whole wheat so I cheated) noodles, 1 tbsp olive oil. 52/27/34

6:30 lift for 60 mins and 30 mins of cardio at 65% max heart rate

8:30 whey shake 44/2/2

10:30 hard boiled egg and 1 cup cottage cheese 34/7/7

day total p/c/f = 270/155/50 2437 calories. (this was one of my highest calorie days in 2 months. Usually right about 2250-2350 cals.

Wednesday

6:45, wake

7:15: - 1/2 c oatmeal with cinnamon and splenda, 1 hard boiled egg, 1 scoop protein 35/30/9

10:30 - 8 oz talapia, 1 c brown rice, 1 c broccoli 53/53/4

2:00 - 7 oz pork loin, 1/2 c rice, non fat yogurt 65/34/20

5:30 - 6 oz chicken breast, 1 cup brown rice, 1 cup broccoli, 1 cup zucchini, <1/4 cup tomato sauce 63/60/9

7 pm leisurly cardio. - walk with dog and daughter.

9:30 - 1 c cottage cheese, 1 tbsp olive oil, 6 almonds 31/8/26

total for yesterday is 245/184/68 total calories 2340

Tomorrow I will finish up my 6th and final week of my current 3 day split.  After that I will go lighter for a week to give my body a chance to rest a little before switching to a new split.  I will likely up my cardio to do 20 mins HIIT followed by 20 mins at 65% MHR on my lifting days that week.

My new split will be a 3 day split again, but with different muscle groupings this time  I will do Legs/shoulders, chest/bicep, back/tricep.  I will have a workout "A" and a workout "B" for each bodyart and will do this alternating split for 8 weeks. 

 Here is what it looks like:

Legs/Shoulders A
 

45 degree leg press 

            (4 x 6-10)

Standing leg curl

            (3 x 6-10)

Leg Extension

            (3 x 6-10)

Seated Calf Raises

            (4 x 6-10)

Standing Dumbell Military Press

            (4 x 6-10)

Machine lateral raises

            (3 x 6-10)

Bent over reverse cable fly

            (3 x 6-10)