training
6.75 miles in 20 mins on stationary bike
531 (1) front squat- 245x5, 285x5, 320x6
18" speed box squat - 320x5, 370x5, 320x5
GMs- 275x6, 225x8
close grip bench- 135x20, 215x5, 250x1 shoulder no bueno, 135x15
after doing some looking around on the interwebz.. it's my right supraspinatus that is bothering me from that "curling incident" about a month ago. Continuing with internal/external rotations. Ice/heat frequent + ibuprifin as needed. Will lay off pullups and presses for a couple weeks and then slowly add them back in. WIll have to play other exercises by ear so I can train around this. It's not bad, but it is an ache that is very uncomfortable. Just need to be more aware of it so I don't injure further.
back on the calorie bandwagon, need to start shedding some fat. taking a slightly different approach this time. While keeping performance and glycogen in mind, I'm going to do a sort of carb cycling to lower calories more and allow myself "cheat days" more often. Low calorie days will be along the lines of 225/50/80-100 (p/c/f) and high calorie days will be somthing like 225/500/50-70 (p/c/f). 2 low cal days, then a high cal day. Will play this by ear for a couple weeks before making a final decision if this is how I want to drop the remainder of my fluff. so, today's calories were as follows:
macros = 92/27/232 (f/c/p) 1901cals
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