This week I hit a few bumps in the road...
Bump #1
Last week I began physical therapy for an old injury that doesn't seem to want to go away. I have a slight tear in my rotator cuff with calcifying tendonitis. I had been getting cortisone shots for the past three or four years, but the pain is getting progressively worse. My orthopedist would like to do surgery, but that doesn't really jive with my competition plans...or working in general. That's how I arrived at physical therapy. It's been going great, but when I asked the physical therapist about lifting, he told me to omit all upper body workouts until I was done with therapy (3 weeks). UGH!
Bump #2
I woke up yesterday with a wicked head cold. It felt like my head was in a vice. I could barely get out of bed, let alone work out. I basically vegged out all day. Last night before I went to bed, I took Theraflu and slept from 9:30pm to 8:00am. I can't remember the last time I wasn't out of bed past 7am! Needless to say, I feel soooo much better.
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| My husband definitely felt this way. |
Bump #3
I gained 0.6 pounds this week -- argh! After I broke 140 last week (139.4 to be exact), I'm back to 140.8 lbs. Back to the drawing board. Here are this week's changes:
Macros
For five consecutive days:
Protein: 145g
Carbs: 180g (reduced 10g from last week)
Fat: 40g
Calories: 1,600 (approx.)
6th day (high carb)
Protein: 145g
Carbs: 240g
Fat: 30g
Calories: 1,800 (approx.)
Workouts
3-day split, lifting 6 days per week (adding a day to burn some extra calories)
No chest/delt/tri's and back/bi's for 3 weeks
Glutes -- Abs -- Legs
Cardio: 4 sessions -- 30-minutes steady state + 1 HIIT workout on the bike (6 sprints of 20 seconds)
I'm hoping this coming week is more productive. I will be killing my lower body over these next few weeks.
Keep warm!
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