After a short dynamic warm up, I set up the bar for some warm up sets for the Back Squat. The empty bar felt ok. I was optimistic. Range of motion was ok, a bit less fluid than before, but nothing to complain about. I added 20kg to the bar at a time, building up to my work weight of 100kg. A 52.5kg deload from November. I figured that was enough.
After one set, I noticed an odd stretching sensation in my glutes. After the next, this was slightly more intense. After the third, I realised this was not a good "hard workout" sensation, and called it a day on the lower body exercises. Will have to deload more for my next attempt.
Onto the Overhead Press. Warmup set with the bar. Achieved: 0 Reps. Appears my shoulder injury from a ski accident in February isn't quite there yet.
So all in all, a thoroughly shitty workout. But I'm happy I got into the gym and actually found out that stuff. I'm motivated to take action to help it. I've booked in with a doctor to get me some physio for the shoulder, and I've decided to dedicate this week to steady state exercise and stretching exercises, to get my legs ready for a fresh start to strength next week.
You're probably wondering how I got so red and sweaty in the photo, after only three successful sets of squats and nothing else. Well that brings us today. I went for a run in the lunch break, and managed a 5km circuit in about 34 minutes, of which maybe two were spent waiting at traffic lights. Not a quick time, but it feels good to have a benchmark. I'll add this to the list of stats I want to improve.
I also weighed myself this morning, following one week of eating clean, according to the principles of Paleo. The scales show 104kg. That's 6kg (predominantly water etc) that I've dropped off my weight in just a week. Some of that water weight is bound to come back, but this makes me feel like I've really got into my stride with the "turnaround" and will motivate me to continue.
I'll also try and post a couple of simple paleo recipes that I keep up my sleeve for moments when I feel I need to be decadent over the next couple of days, in addition to my intros to Intermittent Fasting & Ketogenic Diets for the layman.