I was also very well behaved at brunch on Sunday. One of my favourite Cafés in Hamburg, Café May in Eimsbüttel, offers a buffet breakfast for 7.90€, which is hard to sniff at. Cakes, pastries, cheeses... All of which I shunned for a (read: three) plate(s) of scrambled eggs, assorted meats, salad and antipasti. I even started eating at 12, meaning I pretty much kept to my 8 hour intermittent fasting window (I finished dinner at about half 8, but you can be too anal ;) )
Today I got back into the gym, to attempt the workout I gave up on last Monday. As soon as the bar was across my shoulders I knew I was better prepared. I was looser for the warmups and stretches I've done since the last attempt, and I was able to use a good range of motion, going slightly below parallel with the squat. Indeed, I dropped the weight again from last week, but I know I now have a weight I can build on. The shoulder press didn't kill me either; by focussing on the path the bar took during each rep, I was able to avoid even the slightest bit of pain. I won't be able to meet a physio for another 2 and a half weeks, but by keeping the weights light, gradually extending my range of motion and building in some more shoulder mobility exercises, I will be able to get to a functional level even before then. I've bought a Blackroll to assist with this "loosening up" too.
I'm going to give it a go with running again later this week; I want to give my knees a bit of recovery after squatting yesterday, as they tend to be the first part of me to complain when I start back up with training.
Once I've got my body used to running, I believe I'll try upping distance on a Tuesday and speed on a Thursday. That way I build in a small competition element each week. Setting a standard on the first run, and trying to beat it on the second.
In other news from today, 've also been asked by the Editors of Men's Health to try the Bulletproof Diet by Dave Asprey, the founder of "Bulletproof Exec" for four weeks. Asprey's approach actually fits fairly snugly into that which I am already dedicated to; eating whole foods, prioritising fats over carbohydrates, and employing intermittent fasting, however he takes a slightly more Primal approach when it comes to dairy products. There are some bold claims made about the Bulletproof Diet. It'll be interesting to see if I notice much of a positive difference for Asprey's changes.