Chris experimenting with CBL & Cube
Replies
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23/6/14
BW 82.9kg
Did pull exercises today as shoulder didn't feel quite right. Went very well. Chins up 2 reps from last week at same BW.
Cals 2086
192P/213C/50F
24/6/14
BW 83.3kg
First up went for a nice cruisey hike up Mt Coolum with some Swedish friends. Both in the Swedish army and very fit! Was funny when a random lady asked what exercise we all do as we looked very fit
Umm...basically powerlifting/weightlifting.
Then went and trained at commercial gym today. All went fairly well except DB incline bench heavy stuff is dropping it seems.
And then 45 mins of hip hop dancing. Great fun!
Cals 2522
194P/233C/88F
EATS
tex mex cheesey mushrooms and eggs with cheesey chicken
non aesthetic KFC salsa twister
choc/peanut proats with frozen berries and whipped PB
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26/6/14
BW 83.2kg
Floor press went well this morning. 92.5kg is recent PB but was VERY slow. Did bent rows instead of ring chins as left AC joint didn't like them. First time doing bent rows in a while, nothing too heavy but it was pretty hard. Back seemed happy
Upped 1 rep on the assistance stuff.
Went for a lovely beach walk in the middle of the day. It was BS cold in the morning but by lunch time it was perfect!
PM stuff done after reading about chest activation on non locked out smith bench. Decided to give it a go. Definitely seemed like I could pin point the muscles activated moreso than a regular BB bench. Other stuff done in my S&C class. (That I ran 3 of)
In my class had one lady floor press 45kgx11 and an 80ish kg guy floor press 90kgx8. Whooping *kitten*
Update selfie 11 weeks out
Cals 2832
217P/287C/84F
EATS
cheesey chicken and pumpkin
More with different spices (450g chicken, 600g pumpkin)
peanut, cinnamon, maple syrup sludge with strawberries
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28/6/14
BW 82.4kg
Left shoulder felt a bit dodgy with AC join impinging with closer grips. Bench was still all relatively easy and the slingshot stuff felt easier than last week. Chins feeling good. BSS PB for high reps. Also noticed that I was pushing my left knee out a bit too much which I think is one the adductor was getting a bit angry. Also, skipped db flys as shoulder disliked it.
Then went to mate's bday dinner at ALCE Brazillian BBQ. Delish. Estimated 3500 cals yesterday (around 350g protein LOL)
29/6/14
Went for about a 12km walk with some friends around Noosa National Park. Bloody good morning.
EATS
sushi
teriyaki swordfish
500g veggies, 400g prawns and balsamic glaze
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30/6/14
BW 82.2kg
Pretty quick upper pull session. Did this with Oscar and Josefin, our Swedish friends. Oscar is about 2kg lighter than me and got nearly the same reps on everything. Strong dude. He is pretty much the Swedish version of me LOL
Cals 4614 (refeed)
279P/600C/123F
1/7/14
BW 83.2kg
First was 7x 5min rounds with Joel my mma trainer of BJJ. I got destroyed. But was starting to move a “little” better by the end. It will come back. Going to do this each Tuesday to “hopefully” also go for my blue belt in September.
Would have been upper push but ditched any actual pressing because of left shoulder. And did some leg stuff I can do that doesn't aggravate the back.
And 1hr LISS cardio on bike.
Cals 1604
208P/73C/46F
EATS
cheesey roo burgers and veggies
tomato peri peri, bacon, chicken and veggie liquidy stir fry 1024 cals, 138P/47C/27F weighted in at 1.6kg or about 3.5lbs
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2/7/14
BW 81.6kg (new low but low carb yesterday)
45mins cardio on bike.
1hr mobility stuff in sauna
Ricotta cheese + Vanilla SF pudding mix was bloody great!
Cals 2512
268P/187C/78F
3/7/14
BW 82.3kg
No floor pressing today as shoulder didn't feel good. Just realised, all sets of ring chins were above my previous max of 6 reps at +20kg. (that was at 84kg BW) Some medium weight BSS. Then I did some right arm catch up work. See below
https://www.youtube.com/watch?v=tHSSe_2vCwM
Cals 2194
201P/202C/48F
Updated pics
front relax
rear relax
rear DB
front DB
most muscular
EATS
cheesey chicken and veg with balsamic glaze
malaysian satay chicken wraps (CBF putting anything else on haha)
MOAR chicken (tex mex with sriracha)
Beef burrito bowl
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5/7/14
BW 83kg (refeed last night)
Shoulder felt ok for bench today but just did the minimum amount for program. Tested some pause front squats for the thoracic extension and it felt good. Another PB for wide grip chins (at heavier BW) and bent rows felt good on the back also.
Then did the volume fluff stuff. Extra rep of everything from last week. And some right arm work.
Took some bench vids for form checking on first set.
Rear
http://youtu.be/PuQ1dicviKw
Side
http://youtu.be/_qA9Yyz5lRo
Cals 3769
268P/389C/87F
Weekly average cals 2928
Weekly average weight from 82.6kg down to 82.38kg
6/7/14
BW 82.8kg
1 hour beach walk. 1 hour of mobility stuff in the sauna. Then watched UFC at the pub. Just one meal today.
Cals 1750 (power went out, protein bars and cereal LOL)
132P/173C/29F
Plan for next week is to rest my left hamstring. I'll do my upper push and pull on Monday and Tuesday. I get my cortisone shot in left shoulder on Tue arvo so will rest it after that. Probably just do some right arm stuff, quads, glutes, core and calves. Try and reduce the load a bit and probably do the same amount of total activity via a bit more cardio.
EATS
curry mash pumpkin, sesame mushrooms and cheesey roo burgers
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7/7/14
BW 81.5kg (new low)
Upper pull plus a little quads. New PB for chins at this weight. This is neutral grip but shoulder width. My shoulder seems happier with the wider grip. (makes sense as more room for AC joint to move) Then did all the “burn” stuff. Just adding a rep to the start of each set if I make 5x5. If I make it to something like 7x5 then I'll up weight as it seems as though upping weight on these with the short rest periods is a LOT harder.
Also got some great feedback from people in my thread re the bench on the weekend. Mainly, right elbow is tucking a little more than left, come back off the chest a bit more than vertical. Work on tricep strength through 2 board, slingshot and tri isolations (skull crushers and dips (can't do dips)).
I have only started doing tricep isolation exercises in the last 5 month or so so hopefully continuing with these (through a future bulk phase) should help.
Cals 2310
186P/244C/62F
8/7/14
BW 81.5kg
Morning bench session above.
Last set, form check.
http://youtu.be/jzCT_Wn4ePU
Tried the old DIY 2 board. Raw felt ok and that is the most I've done for a triple lately. (all time PB is 95kg done in April).
Then went and got cortisone shot in my left shoulder. (that sounds funny just typing it haha) Dr said that I have had some sort of disruption at the AC joint at some stage as when I put my left arm across my body the bones were clunking together (via ultrasound). He said that he was wanting to put 1.5ml of cortisone in and that if I felt it build up pressure (which I did) it wasn't ruptured. If it was ruptured then the cortisone would go to the other bursa. He also said that the local anaesthetic would numb it for the next hour or so if it was in fact the ac joint as the primary issue. That has happened and I actually forgot what it feels like to have no pain. (Things like reaching behind my back to put a backpack on or lifting arm above head with groceries in hand to close the boot always bloody hurt)
1 15mins cardio on bike for 630 cals.
Cals 2777
218P/294C/69F
9/7/14
BW 82.3kg
1hr cardio on bike for 480 cals
EATS
350g rump steak with pepper sauce and 500g low carb taters
baon and egg sandwich (open) and broccoli with sriracha
more bacon and eggs
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10/7/14
BW 82kg
Weird session because of left shoulder injury.
And 30mins cardio on bike.
Ran 3 S&C classes also.
Cals 2553
195P/233C/73F
EATS
steak and pepper sauce with spicy thai peanut cauliflower “rice” 623 cals 75P/43C/20F
recipe here http://cdnutritionandfitness.com/cauliflower-peanut-satay-fried-rice-32p50c11f/
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12/7/14
BW 81.2kg (new low)
and a couple of sets of hanging upside down situps that I forgot
Was going to just do right arm stuff and some core stuff but back was feeling good so I thought I'd test out some light RDL's first. They all felt good, nice and easy. Decided to do some sumo deads and go by feel. Form was a little off as my right hand was the supinated grip because of left shoulder still recovering. All felt pretty good. Assisted chins (holding wrist) were massive PB but don't do them often.
Pre workout 3 mini monarc utopia ice creams from Aldi worked a treat today! 400 cals so not much more than a typical single ice cream and I get 3 different flavours. So good haha.
Here is my 227.5kg deadlift which is a PB at this BW. Don't think I've pulled more than 200kg before at a legit 81kg (not depleted/dehydrated weight)
http://youtu.be/Fv2AIbeJyHk
2 non scale victories today
ab veins
and
I had to go down a notc on the weight lifting belt which I've never had to before.
Quality sleep this week too has helped!
Cals 2553
198P/241C/84F
EATS
beef burrito and broccoli with sriracha
more bacon and eggs with tex mex and sriracha
chicken and veggies
butterscotch/peanut/cinnamon pudding with strawberries and lucky charms 56P/113C/13F
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13/7/14
BW 81.3kg
Went for a beach walk in the morning, played frisbee for about 45mins.
Drove to Brisbane and picked up my new gear 
Decided to smash some serious carbs for a refeed tonight
Cals 5242
283C/675C/134F
14/7/14
BW 81.9kg
Last dedicated right arm session.
Also did 15 mins HIIT on bike. 30 secs on, 50 secs off for 10 rounds. 200 cals
Also did some rotator cuff stuff. Left shoulder is feeling good now and will be starting to use it tomorrow at less loads than normal.
Back feels pretty good after doing deadlifts on Saturday also. Nothing unusual to report. Been doing PLENTY of thoracic wedge lately to keep the vertebrae as mobile as possible.
Weekly updates:
Down an average of 500g again at 2500 average cals.
Caliper measurements basically the same.
1 month measurement updates: exactly the same on nearly everything but waist is down 2cm
Cals 1741
195P/140C/44F
EATS
peri peri chicken and rice
satay chicken and veg
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15/7/14
BW 82.1kg
Full body session today. Did some stuff at commercial gym in the arvo. Tested left shoulder on lighter stuff and all felt good. My right shoulder seemed a bit clunky in comparison when I try to not tuck my elbow so much. No pain just feels a bit weird. (on 2 board also)
Nothing much else to report.
Then 1 hr of cardio on the bike.
45 mins of hip hop dancing. Learnt to dance to Chingy: right thurrr haha. Mad fun and actually picked this one up ok.
Update pics:
front relax
Front DB
side chest
back relax
back DB
side tri
thigh and abs
most muscular
Cals 2564
218P/194C/77F
EATS
tex mex sriracha chicken and satay peanut cauli rice with enoki mushrooms
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Got behind on following - looks like I have lots of food porn and quads to get through to get updated!0
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Looking shredded mate! Got the full turtle shell abs going on now. :bigsmile:
how are the 'real' bb'ers reacting to your pics of getting leaner on bacon 7 eggs and cereal? :laugh:0 -
You look absolutely amazing! I need to do another "cut" here again I think. You have just inspired my weak mind:-)0
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Thanks Sara. Same old, same old. Lifting stuff and eating the things. But increasing activity a bit now
Ray: most are very supportive in the community but I have a couple of bro science dudes asking me questions. Maybe they have seen the light
Thanks a lot miss rasberrykeytonesboondoggle. Anyone can do it. Just have to be consistent and put in the work!
17/7/14
BW 81.3kg
Shoulder felt good for floor press today. Ring chins felt great. Then did accessory stuff.
Did the leg stuff and muscle ups randomly in my 3rd S&C class with the footy guys tonight. Good fun
Cals 3945
269P/490C/70F
18/7/14
BW 82.7kg
Just did some cardio on the bike/elliptical to burn some cals. 700 ish. Watched 2 episodes of under the dome. That is my show to watch to get through the boredom.
Cals 2583
221P/277C/56F
19/7/14
BW 81.6kg
Morning mma circuit training. 20S on 10s off for about 45 mins. KB swings, tyre flips, tyre drag, battle ropes, axle RDL, some sort of weird adductor machine, ab wheel rollouts.
90 mins total of BJJ. Mostly technique. Nothing too intense. Tapped out 2 blue belts but I think they were going easy on me.
Slingshot bench 100kg x 5,4,5.
http://youtu.be/VWI7aszenHU
2 Board 80kg x11,10,10
Band chest fly (red) x15x3 (left shoulder needed to be at a very specific angle to feel ok, not too much adduction)
Sumo block pull 200kg x11
http://youtu.be/d1i9xL7c1ps
Slingshot felt really good today. I did that to take the stress off the shoulders. All felt good. PB is 7 reps at 100kg but the last was UGLY and about 5kg heavier. 2 board was done with a helper today and I think that is easier than having it strapped to me Then wanted to test some sumo block pulls. I'm thinking block pulls as I get the majority of the muscles worked the same as from the floor but it's a lot easier on my hips. Not PL competing any time soon anyway. Was only going to go for 5 but that was way too easy. (also pulled 170x5 double over hand)
Then about 45 mins of frisbee at the beach.
EATS
Freshest strawberries!
Mum's roast
choc pudding 6P/15C/1F
cheesey roo burgers and veggies
Prawn thai red curry stir fry
more of the above plus mass chilli
vanilla oats with ice cream melted in
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20/7/14
BW 81.9kg
Went shopping with Kee.
My style of flexible dieting means that she is eating morning calories, here with a cappuccino cheesecake while I am drinking black coffee. I am happy to forego morning calories so I can eat more at night and ensure a good night sleep
Also put together my recumbent bike for LISS cardio. It was cheap and is silent! Main thing I wanted so I can watch TV and just get it done.
Caught up with friends at the pub and had 2 rum and diet cokes.
And had our “date night” at Domino’s which we both thoroughly enjoyed.
Cals 2465
177P/279C/51F
21/7/14
BW 80.9kg (new low)
Quad dominant workout today. I'm going to run 5/3/1 to lower the volume a bit. I was going to do Bulgarian Split Squats as main exercise but they seem to flare up my left adductor when going heavy so leg press it is. Max is set at 282.5kg as I've done 250x5 before. Was feeling good with these. Just did a set of curls between each set to add some volume to my biceps for the week. 5X10 done with no rest. Then Ext to finish.
Noticed I now have new veins on upper inner leg and maybe even the start of a glute striation. No pics!
Weekly results:
Avg cals 3015
Average weight up 100g (81.7kg)
Waist down .5cm to 78.6cm
Calipers to be done tomorrow
Cals 3034
264P/365C/52F
EATS
Elvis oats using peanut flour
Domino’s Chicken Napolitana
Satay chicken, baked potato chips and broccoli
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23/7/14
BW 81.6kg
Bench
72.5x13
Sling shot 100x5x3
2 board 80kg x 11,9
Seated row level 10. Myo reps
Got dexa'd today.
Comparison with 7 weeks ago. On the surface, it seems like a fair bit of LBM losses for that time period given adequate protein, consistent training and a conservative deficit. I'm not taking these as 100% truth, to me it is a piece of the puzzle. Measurements, pics, weight averages etc.
Over the next 7 weeks I'm going to include a small breakfast that has 30g of protein in it and see if that makes a difference at all.
Cals 2074
229P/186C/40F
EATS
me and my satay chicken stir fry
chobani choc peanut pudding and broccoli
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24/7/14
BW 81.4kg
Floor Press 72.5x8 (narrower grip as left shoulder bit iffy)
Ring Chins +20kg 12,10,8,9,19
A Ring chins 10x5
B Skull crushers 24x10x5
C DB Curl 15kgx10x5
D Band press down x15x5
E Band Curl x 20x5
And hit the sauna also for mobility stuff.
Cals 4470
277P/573C/128F
25/7/14
BW 81.4kg
90 mins on recumbent bike for 500cals
Cals 2620
280P/244C/63F
26/7/14
BW 81.3kg
MMA Circuit training 45mins ish. Of
KB snatch 20kg, tyre flips, one arm row on sled, sprints, 16kg right arm SOHP, battle ropes, sledge hammer, 55kg front squats, 55kg axle RDL’s, ab wheel rollouts.
45mins mma technique stuff. (learnt how to flip )
Sumo block pull 212.5kgx8
A RDL 90kg x20,15,15,15,15
B DB Curl 11kgx20x5
Cals 4971
372P/625C/118F (LOL at protein, whoops)
27/7/14
BW 82.7kg
Full rest day except some very LISS on recumbent bike and some Frisbee at the beach.
Cals 2577
233P/238C/59F
Weekly Results
Avg cals 3150
Avg weight 81.4kg (down 300g)
Waist 78cm (down .6cm and new low)
Off to physio tomorrow re left shoulder. Thinking it is probably MRI time. First week post cortisone was good. Second week pretty damn average. Resting it again this week. 47 days out!
EATS
Slow cooked beef cheeks and rice
Double roo cheese sandwich
Choc/peanut/cinnamon oats with snickers melted in
Satay chicken cauliflower fried “rice”
Butterschotch ricotta pudding with lucky charms
Pre workout. Whey, coffee and snickers
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28/7/14
BW 80.9kg
Leg Press
160x8, 180x5,205x3, 230x13.
145x10x5
Calf raise on leg press 145x10x5
Leg extension 77kg myo reps 15,7,6,6,6,6. (extra rep)
Cals 2322
215P/209C/71F
29/7/14
BW 81.7kg
Went to the physio and got the thoracic spine, neck, shoulder and pec loosened up. Getting an xray on the shoulder as the AC joint has been ****ty. Resting it up this week. Physio said very light stuff is ok and beneficial. He said, options are to modify activity, get another cortisone shot and be very careful with exercise choice after. I don't think this is the best option at this stage. Also, icing and rapigel 3x a day. He said anti inflammatory gels work quite well on the shoulder as the joint is so close to skin surface.
Weird session. All about the pump.
Physique update. CBF shaving down today.
Cals 2294
177P/217C/76F
EATS
bro spec soy basa and veggies
choc/peanut/cinnamon oats with boost nuts bar
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30/7/14
BW 81.5kg
Rest day. 400 cals burnt on recumbent bike while watching TV.
Cals 2363
211P/230C/68F
31/7/14
BW 81.5kg
Was feeling a bit tired in the morning after being up early a few mornings already this week for some weird reason. Since the left shoulder was still resting I decided to skip ring chins in the morning. Went to the gym in the arvo for ultimate bro workout. I was thinking, I should probably do this stuff more often seeing as how my upper body is lagging really.
10 rounds of
EZ Bar curl kgx 10
ss with DB Curl 7.5kg 20
Skull crusher kgx10
Rope press down kgx20
after epic bro workout LOL
Cals 6210
340P/822C/185C (decided to eat a lot of everything after feeling very down on energy today)
1/8/14
BW 82.6kg
500 cals cardio on bike.
Cals 1987
194P/196C/56F
EATS
“macaroni and cheese” and veggies
soy basa and baked potatoes
choc/cinnamon/peanut oats with bounty bar
CnC proats with CnC quest bar
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2/8/14
BW 81.6kg
Deadlifts felt good today. 5th rep on heavy set I didn't have enough lat tightness though.
Also did 300cals on the bike and went for a 5km ish jog with Kee.
Ate lots again today. Just felt like it.
Cals 5369
346P/536C/181F
3/8/14
BW 82.8kg
Had my first posing class today.
Points to remember
Walk out slowly and take time. Sort out a quick pose to do before relax.
Stay upright in “relax” poses not arching back
arms in a bit for double bicep
hamstrings tight as fark during rear double bicep. (need to work out if I will put a foot back or not)
Practice the quarter turns
Practice the side chest specifically keeping stomach tight and squeezing arm into chest
Sort out the “showmanship” for side chest and tricep
Sort out shoulder retraction and angle for rear lat spread.
Still a while to go yet but feeling pretty good about where I'm at now as I was the leanest guy there I'd say (but wasn't too many guys).
Cals 1065
139P/54C/28F
4/8/14
BW 82.7kg
Training is above in pic. Left adductor feeling a bit tight again. Smashed it with cricket ball. Only JUST made the reps for myo reps on leg ext today.
Cals 1893
204P/189C/56F
EATS
sketti bolognaise
chicken crave pita from pita pit (high recommended over subway)
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5/8/14
BW 82.1kg
Another bitsa right side session today. I did have a crack at some light reverse grip bench press to see how that felt. Terrible. .
As you can see from the last few days I've tightened things up a lot. I think as I checked my old RFL data I know that I can drop a lot of body fat in a short period of time if I need to and that maybe was changing my mindset a little. I'd rather do it the slow and steady way though. (mainly as RFL is hell haha) I will probably do some depletion and loading closer to the day though but I'm going to be doing these with much smaller variations than in the past e.g. RFL is like 1400-1500 cals per day and then 1100g of carbs over 24hrs for me. It will be a more conservative thing like 2000 cals per day and a refeed with about 400g carbs.
Also, thought I might do one of those flexible dieting “whole day of eating” vids for my youtube channel. Doing it on Thursday when I have the most time
Cals 2293
231P/185C/76F
Couple of update pics since I was in the sauna with good lighting
EATS
not pictured: peanut/cinnamon/maple ricotta sludge and vanilla ricotta sludge (decided to eat 1kg of it for lunch today)
GF gets the 850cal version on the left and I get the 250 cal version on the right (opposite of normal times)
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7/8/14
BW 81.9kg
Bro day. Mad pump yo.
Cals 2493
188P/279C/74F
8/8/14
BW 80.9kg (equal low)
FULL rest day. No cardio. Left shoulder feeling like ****. Went to physio and got a loosen up.
Cals 2489
220P/231C/59F
Recent EATS
choc/peanut/cinnamon oats with choc pop tart, PB tim tams and banana
choc/peanut/cinnamon oats with dark choc tim tams and banana
chunky steak pie
Kee's on the left with whole eggs, cheese and toast. My poverty macros version on the right.
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10/8/14
BW 80.0kg (new low)
Burnt 600 cals on the recumbent bike while drinking scotch. Every 70 cals I burnt I earnt 1 more
Had a nice high day.
Cals 4486
314P/491C/96F
Alright people. My first Vlog. Full day of eating flexible eating/IIFYM style. It's very amateur but that is just me. I didn't realize I sounded so Australian haha. LMK what you think
http://youtu.be/Vu3xCp5Xdg8 0 -
11/8/14
BW 80.9kg
Deload week.
Girl on leg press doing what looked like GVT with 5mins rest at 40kg so I ditched that idea.
All easy as expected.
Showed physio my left shoulder xray yesterday and surprisingly there is actually plenty of space between clavicle and acromium (8mm left, 9mm right). This means that surgury for shortening of clavicle isn't required. Because of how much pain I'm in at the moment, I'm getting an MRI on Thursday night. He said it is very rare that an MRI is required for ac joint (but that is also what happened with my thoracic disc bulge) but would be looking for cartilage damage or even rarer cases a cyst. See what happens Thursday.
Cals 2040
194P/228C/46F
EATS
mexican loaded potatoes
more of my bacon/veg/egg scramble
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12/8/14
BW 81kg
Bro spec upper workout minus left shoulder use again. All about da pump
Energy was WELL down today. Second day of no caffeine and it hit me hard! I decided to eat some more during the day but didn't do much. I got 10hrs sleep on Monday night and still had a nap in the middle of the day! (as I ate more during the day, had low cal dinner ie. Not KFC)
Cals 2955
229P/278C/123F
13/8/14
BW 80.2kg
Energy levels much better today. Did 45mins of mega LISS cardio on recumbent bike at home for 160cals and then the following HIIT workout 30 on 60 off for 10 rounds at gym. I have no idea how anyone sits on those things for long periods of time. My *kitten* was numb after about 5 mins I reckon!
Cals 1428 (lower day to get back to 2500 avg. for the week)
157P/144C/42F
EATS
mine is near. 500G of veggies with tex mex and sriracha. Kee had some delicious fried rice!
more bacon and egg scramble
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14/8/14
BW 80.5kg
bro workout initially. Then tried a couple of RDL's in my class and they felt great. Was in the mood for some proper deadlifts. Recent PB for sure considering it was on a stiff bar with no chalk and no belt. Happy with that. And a few extra accessory exercises.
Tried the double stacker. I'd give it an 8/10 or so. Pretty tasty, quite filling but I think I still prefer the salsa grilled twister (and 200 cals less or so)
Cals 2511
218P/274C/66F
EATS
semi squished double stacker (doesn't look as good as the ad haha)
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Slow and steady wins the race. (hopefully)
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15/8/14
BW 80.9kg
Rest day. Sauna for mobility and some super slow LISS cardio 200cals.
Cals 1631
166P/198C/40F
16/8/14
BW 80.2kg
Helped a mate move some 250kg ornamental stones. Good fun
Watched a lot of TV while riding bike. 650cals burnt.
Decided to eat (too many nut bars damn it!)
Cals 5429
301P/662C/179F
17/8/14
BW 81.1kg
Went for a run with Kee as she is training for the 5km fun run. I was feeling good and the weather was great so I kept going. Ended up running about 15kms. Not overly fast but pretty happy with my general fitness level considering I don't do this pretty much ever anymore
Also fasted all day as I figured I'd eaten enough the night before to keep me fuelled.
Cals 1083
131P/105C/9F
Movies with my lovely lady Saw Lucy and I give it 8/10.
Also decided to get ride of the beard. Really wanted to leave it like this for a day though!
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18/8/14
BW 80.5kg
Went to the physio. He said the stress fracture of the clavicle is very rare but only reported in weight lifters. Plan is to 100% rest (as much as possible). Foot stress fractures typically take 6 weeks to 3 months max to heal but being non load bearing it “should” be similar. So I have booked in to see a shoulder specialist on 9/9/14 (same day as pre comp Dexa) and will see how it is going by then. If surgery is required it involves keyhole type and is shaving the end off the clavicle. But will see what he says.
So lots more weird right arm training
And burnt 200 cals on the bike watching UFC.
Cals 2034
241P/195C/41F
Recent EATS
cookies n cream froyo with choc muffin mashed in
roo burgers and baked carisma taters
regular work lunch (peanut/cinnamon/maple cottage cheese & strawberries) I have 2 of these per day
low carb choc muffins 3P/17C/3F
choc/peanut oats with strawberries and ice cream
cookies and cream pancakes
Yes, less than 4 weeks out 0
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