Affirmations completed as scheduled.
All supersets are 3 sets.
1-leg wall sit (30 sec, 25 sec, 30 sec)
decline crunches to fatigue
leg press, 20 reps
decline leg lifts to fatigue
butt blaster, 20 reps
leg ext, 20 reps
leg curl, 20 reps
20 min moderate SS stairmaster
45 min foam roll/stretch
I slept poorly last night after a late night awakening to go pee, which turned into another hour awake worrying about my oldest dog, who had just had a seizure and then (for the first time after a seizure--she's had them for a while) had difficulty walking or doing anything but just lying there. We helped her get to the bedroom, and after about an hour on the bed, she started grooming herself and shifting positions. Then, I was able to sleep. This AM she's OK. Poor old lady has had some health issues intensify recently, and it's breaking my heart. That's all I'm going to write, because I'm not about to start crying 30 min before going to work. All this to say I'm friggin' TIRED today, I'm operating from a sleep deficit that started the last week of August (also dog-related), and so my workout today wasn't as intense as it used to be.
Met w/trainer today, and she said go ahead and lay off the upper body heavy weights. I brought in a magazine article that features a 2-day whole body split--basically mostly body weight work, like decline pushups, planks, lunges, jumping over the bench...plyo drills. It's been for-friggin-ever since I did this type of workout, and it's time for a change, esp given my recent injuries. So for the next 8 weeks, instead of doing my bodybuilding style routine with machines and free weights, I'm going to a plyo circuit that's designed to take 30-40 mins followed by 20 min cardio (as opposed to an hour plus of weights followed by 20-25 cardio). This will save me time, give my joints a break from the heavy lifting, and help me drop some fat, which I want to be my focus for now. I am scared of losing hard-earned muscles, but my body needs a change...and I've been spinning my wheels lately waffling between fat loss and muscle gain, with little of either happening (until recently...I think lately, I've been dropping some fat, as evidenced by my dropping weight, losing inches, and clothes being looser). So might as well go with it.
Per my trainer, if my shoulder still isn't feeling 100% by Monday, when I'll start this circuit, still OK to do most of the exercises, but some will need to be modified, and she showed me which ones. I'm feeling about 96% healed (better than yesterday, but not up to 99%--scientifically measured, of course)!
I'm going to continue to ice 20 mins morning and evening through Sunday night, then switch to heat on Monday. Per trainer, icing too long can cause the muscles to stiffen and problems to worsen. I have some epsom salts, which I can put on a hot towel for the PM heat therapy.
Yesterday's food (1496 cals):
boca burger, slice FF multigrain bread, 2T flaxseeds
1 lb. broccoli, 1 med apple, 1 tangelo, 1 carrot, 12 almonds
1/3 lb edamame, 2 oz pinto beans
1/3 lb edamame, 2 oz pinto beans
Folks, let's just say my digestive system has been making itself known since starting the broccoli. I boil it for a couple of minutes (raw broccoli would have caused sufficient digestive distress that our house would have burned down while I slept, I'm sure), but still my body is protesting. I may lay off the broccoli or I may wait it out to see if my system adjusts. Dunno yet! Meanwhile, sorry to say I'm taking non-vegan Gas-X and, when I remember before eating the offending meal, non-vegan Beano. (Didn't even think about the vegan implications when I bought the Beano...the Gas-X I settled on figuring big picture wise, I'm doing the best I can). Next time, I'll hit Sprouts or While Foods and look for some digestive enzymes.