Heat
Warmup
(1) 4 rounds, 1-2 minutes rest in between
5 x bench press, 155# (bodyweight)
15 x pullups
5 minutes to rest and get ready for bike
(2) Bike - 20 mile time trial - 37:41
Gear 6 for first 10 miles, gears 7 and 8 for last 10
(3) Mob
Lower lumbar massage w/ balls, 2 minutes
Isometric shutdown box lunge, accumulate 2 minutes each side
Shoulder extension sink, 2 x 2 minutes
- Notes: Haven't benched in a long time, bodyweight felt heavy but manageable. Really focused on keeping my shoulders pulled back in the socket and on the "shelf." I definitely noticed how much easier it was to stabilize when I did this. The time trial was brutally boring on a stationary bike, but I would consider that part of the training. Sometimes keeping your mind in it is harder than the actual physical exertion, and that was the case here. I really like the step out lunge mobility at the end of a workout, and I think they are a good rehab exercise for my hip flexor.
- Nutrition: Good. I was definitely getting some cravings for ice cream/sweets a few days ago since I had gone pretty strict for longer than usual. Picked up some more dark chocolate - it is among my favorite vices.
- Body: Traps are very sore still. Calves and hammies less so. I can't really tell what the state of my hip flexor is right now since that whole area is still tender from massage...it has started to feel better though. I am still heating daily and doing stim/ice at night.
- Might get in the pool tomorrow briefly and see how light swimming feels. My upper body is a little wrecked right now so it would be a good way to give it some rest.
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