Session 36

Friday, September 7th

Showed George 3 weeks of food logs and he went through each day marking what was good and bad.

The consensus was that during the week, its great, but on weekends, I tend to binge. As he said it "you work work work work so hard, and then decide to get lazy and eat crap which is terrible".

So, he gave me 12 different types of foods (a lot of which I already eat), ranging from tuna, vegetables, fruits, protein shakes, egg whites, wheat bread, plain chicken (NOT breaded or fried), to eat.

So my goal even though I will be travelling quite a bit in the next 3 weeks is to do 1 solid week of a mixture of what he suggested. Of course the challenge will be to keep up my gym activity on the road, but at the LEAST, I should eat right and not binge on cake, chocolates, and ice cream (which was scattered throughout my food logs).

3-exercise-4-set circuit:

30lb Kettle Bell Single Arm Swings - 15 reps each arm
Shoulder Press - 65lbs - 12 reps
Mountain Climbers - 30 reps (15 each leg)

2 sets were back to back, no break.

Then 1 minute break. The another back to back.

After around 3rd kettle bell swing set, my left side lower back started to tighten and hurt. Painfully that it disrupted the rest of my workout.

Right after the circuit exercise:

2 foot Box squats with mini bar bell  over head, elbows locked: 10 reps (just the bar)
2 foot Box squats with mini bar bell + 20lbs - 2 sets, 8 reps. This was so difficult.The objective is to keep the bar stationary above your head throughout squatting and standing up. The higher reps made it difficult to keep control of the bar. And it didn't help that my back was hurting.

After that, George offered to take a break so I could foam roll, but I said lets just go to the next exercise. I was already gas from the workout already, which did surprise me.

Single Arm Row - 35lb dumbell - 3 sets - 10 reps each arm
Single Arm Dumbell Bench Press 27.5lb dumbell - 3 sets 10 reps each. When I go to a closed grip (thumb in front of the dumbell), my palm starts to cramp. It happens at higher weights. I don't know why...

After that, we went to foam roll my back and rolling at the very bottom of my back causes a lot of pain/relief. Then George told me that its probably sensitive hip flexors, so he told me to foam roll just my hip flexor and I told him I couldn't feel anything when I do it on my own. So he told I was probably not doing it in the right area and he came over and asked me to find my hip bone, and then above it, when he pressed, I winced...it hurt a lot. And he said that was due to really sensitive, inflexible hip flexors. So I foamed rolled that for a while, and then took a tightly backed, small medicine ball and did the same thing.

Finished up with a doing another hip flexor stretch, or one I previously dubbed with Nog as the "Proposal" stretch.

Next session will be 1 week from today, so hopefully I can get some stuff done in the hotel in Chicago/Delaware!

Come on eating healthy while passing by so many delicious fast food joints (which I havent been to in  weeks....well..my parents bought home KFC one day...so I guess technically, I am wrong!)

Anyhow....