Monday 8-10-09

Quote of the day: I better warn...tell...warn/tell the others.!.

Sleep:
8 hours

Eats:
7:40am: 3oz deli ham, 2 eggs, 1.25 cups spinach, 8 strawberries, .5 avocado, 9 almonds; 4p-3c-9f

10:40am: 4.5oz deli ham, 1 egg, 1.25 cups broccoli, .5 cup blueberries, 18 almonds, 6 macadamia nuts; 4p-2c-12f

1:00pm: 4.5oz deli ham, 1 egg, 1.25 cups broccoli, .5 cup blueberries, 9 cherries, .5 avocado, 18 almonds; 4p-3c-12f

4:00pm: Zone Bar; 2p-2.5c-4f

7:00pm: Post workout 21g protein shake, .5 small potato, 1 teaspoon butter; 3p-2c-3f

9:30pm: 5oz tuna, 3 cups stir fry veggies, 9 cherries, 4 strawberries, 2 tablespoons wasabi mayo; 5p-4c-15f

TDB: 22p-16.5c-55f

Workout:
6:00pm: Squat Program
Back Squat
1x8 178
1x6 206
1x4 233
1x4 247

Front Squat
1x5 157
1x4 180
1x3 191
1x3 202

I am noticing significant strength gains and I am becoming more and more comfortable with my squats every session. Going A-to-A with 247 turned out to me more intimidating then difficult. I did not find myself straining for all four reps, they all seemed strong. I noticed a slight lean/bend at my hips while I was standing with 247 but this has to be expected with fatigue. I will work on maintaing stricter form in the future.

Starting today I begin the rehab/nursing of my tweaked left rotator cuff. Under the advice of my wise friend from Cali, I will be scaling my workouts to be absent of fun. No shoulder use for the next 1-2 weeks until I feel it has healed. Lots of running, squating and sympathy for myself.