(1) warm up
rehab - full, 15 reps each way w/ band
3 x 15 air squats
3 x 15 leg levers
3 x 50 calf raises
3 x 10 hip extensions
3 x 15 pushups, AFAP
Shoulder socket w/ weight and distraction
(2) Bike - 20 minute time trial
Distance: Covered 11.0 miles
Stuck with gears 7 and 8
(3) mob - overhead triceps stretch, rib massage w/ er
- Notes: 15 reps was definitely starting to fatigue me on the rehab, which is right around where it needs to be. Outside of my hips were starting to cramp up. First time doing leg levers and they felt pain free, though I was still a little hesitant. Slowly working movements back in. Lunges will come next, then as I feel the strength level return I will phase out rehab and only do these exercises, then start deadlifting/back squatting w/ the bar, ect. ect. Went really hard those last 5 minutes on the bike, felt great.
- Sleep: Around 8.5 hours. Had a tough time falling asleep. Pretty tired all day today though and felt pretty fatigued until I got to the gym. Most likely has to do with the workouts getting a little more intense, and my calorie load yesterday was a little low.
- Nutrition: Good, almost completely clean except for some dark chocolate.
- Body: Whole t spine region is a little sore, from my lats to in between my scapulae. Everything else feels great. I have been doing 3 CFE workouts in a row on the bike recently because the intensity hasn't been very high, but that is going to have to change here soon to get some recovery after ones like today. Probably switch to the 1st and 3rd day of the cycle.
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