Workout – 7 January 2009

First workout of 2009! Woo.

My latest leg injury has given me a reason to re-evaluate my goals. I’d planned to do a powerlifting meet on February 15th, but since I can’t squat or deadlift, and likely won’t be able to for several weeks yet, that’s out of the question.

The other thing is that my wife started dieting for a show in May, as did two other girls that I’ll be prepping, so I figured what the hell. Believe it or not, I was actually sick of all the unstructured eating. My newfound sense of focus has made it somewhat easier as well.

Nothing fancy, just doing a basic TKD (targeted ketogenic diet), mostly protein and fat with some extra carbs around the workouts. Not really counting much besides protein and the workout carbs, but I am keeping a written diet log, and it’s been a reasonable intake. The TKD is preferred over the PSMF because it does at least keep me full (because of the fat and just getting more food), and I can get some carbs in to lift on. We’ll see how it ends up working out over the long run.

Today I did this:

band pull-aparts to get the shoulders/scapulae going
Floor Press, 3 warmup sets, 105 (231) / 5×3
face pulls, 3×10
pulldowns, 2×10
DB tri extensions, 40lbs x10
Machine biceps, 1×10

I’m trying to assess ~80% and then just stick to that until (or if) it gets easy. No reason to try and grind out weekly progression if I’m dieting.

I also tested out some GHRs, and they’re painless – which is great news, because it means I can still do some decent leg training. I’m thinking GHRs, back raises, leg curls, and leg extensions will be my leg work until I can put any weight back on this torn adductor. Yeah, it’s not ‘functional’. Oh well.