2014-08-15 training log

Today hurt — in the bad way.

On the first rep of the 3rd set of rows, I felt a sharp pain in my left shoulder. In short, it hurt a great deal, and was quite painful to do much of anything. I tried to get through the rest of the rows, but couldn’t. I thought to try pulldowns since it was a different plane of motion and while I could basically do them, I couldn’t get a full contraction without pain. Shrugs were right out. Hypers were fine, just uncomfortable in my shoulder/neck region.

I don’t know for sure what it did, but right now I’m not considering it anything too serious. It feels like if I could just pop/crack my neck, I’d be fine. But I can’t pop it because things are tight or something is impinged. So it’s just going to take a little time to stretch everything, work through the range of motion, and eventually it will come back.

Contributing factors? Hard to say, but right now I say a primary is probably my long nagging shoulder issues — from sleeping primarily on my left side. Last night I started on my left, felt really odd in my shoulder, then rolled over. Can’t say how much I slept on it overnight, but there we go. I think also the massive amount of tightness and soreness I’m feeling from Wednesday’s squat/deadlift session may also be a factor — everything is sore, everything is tight, including my traps. Who knows for sure.

One good thing? my diet.

I’m down about 3# already, but that’s primarily water/glycogen loss from the low-carb days. I also realized I was overengineering things. While the diet is provided in a very easy to follow format, I’ve been so used to counting every macro that I kept doing it. So say I’m to have “3 servings of fat”. A serving of peanut butter has 15g fat and 7g protein. What I was doing was calculating out both the fat AND the protein, so if I had 3 servings, I was calculating 21g protein there. Then I’d subtract that from the protein source I was to take in, so instead of having say 6oz of turkey I’d have like 2-3oz. Turns out, this is not the way they have the diet laid out. Yes those other things matter and are taken into account in the overall calculations — but in terms of the plan they give me, just stop overthinking it and follow it as-written. Peanut butter gets classified as “fat” and just count it against that. Quinoa has fair protein in it, but just count it as carb. Salmon has some fat, but just count it as protein. And so on. Again, it all matters and it calculated for on their end, but on my end, this is what keeps the plan simple to execute. I like that. Less minutia.

Granted it’s not 100% cut and dry like that, but I’m starting to see where RP’s plan is going. So… onwards. This isn’t too bad so far.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 7
  • Wide, Neutral-grip Lat Pulldowns
    • 120 x 8
    • 120 x 8
    • 120 x 8
    • 120 x 8
  • Meadows Shrugs
    • None. See above.
  • Hyperextensions
    • BW x 10
    • BW x 10
    • BW x 10
    • BW x 10
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