Workout 1 - MetCon
The family has decided to do Jillian Michaels Body Revolution. I am doing the quick start double session for week one. Teasha, Shane and Steven (has track after school) are doing the normal week one. We are all doing the food portion also. this is a big adjustment for me. I will now be going back to eating 4 meals instead of the warrior diet. With all the change that happened in 2011 along with messing up my shoulder, my diet has sucked. I lost all will power to say no. I would make up excuses not to train. While I am not back to where I was in 2006 - 350lbs, I am not where I was in 2008-2009 at 245-250 lbs. I am a fat ass again. I want to make 225lbs again and just lifing heavy isn't cutting it. I will also be going back to food journaling to hold my self accountable. I should have never stopped.
30 min Workout 1 - Metcon session - weights
30 min Cardio 1
I am doing Intu-Flow and Prasara along with this.
Dbl KB C&P - 2x24kg - 3x5
Barbell Rows - 230# - 3x5
Kickstand Lunges - 2x32kg - 3x5/5
Prasara Poses - 1 min each
pigeon - 30sL/R
This whole 4x7 cycle has been messed up. I have switched back to morning workouts. This means up an hour earlier, but if i don't, I can't fit in my training. So I got up earlier this morning and had a so/so session. I felt really tight and stiff
long Intu-Flow session
Trial by Fire with the 15# clubbell/s
dbl swipes 50
hammer swings 25/25
Prasara - I will did some now. I will fit in some more tonight.
Not the greatest session but the first iron I have touched in a week.
A1. Dbl KB Clean & Press - 2x32kg - 3x4
A2. Barbell Bent Rows - 230# - 3x5
B. Figure 8 Shield Casts - 45# Clubbell - 2x10
C1. Whack-a-Mole (arm cast + squat) - 45# Clubbell - 2x10
C2. Dbl Clubbell Swipes - 2x25# - 2x10
Forward fold - 1 min
Down Dog - 1 min
Up Dog - 1 min
Sleeping warrior - 1 min
Arm Thread - 30s L/R
Drill bit - 1 min
Pigeon - 30s L/R
Really good sign today, no shoulder pain at all. The past two days have been the heaviest and more intense since June. I have to thank the CST method for fixing my shoulder. I really should have gone to the ortho, but I hate to go to the doc. I would say that my shoulder is ~95% of what it was. I know I will not neglect KB anymore. I will just blend them in with my CST stuff