Workout – 9 January – Legs without Squats

As all my faithful readers know, I’m currently hobbled slightly. It’s not a major injury, but it does stop me from doing any kind of squatting or pulling from the floor.

That is a bit confounding since my leg/lower body training revolves around squatting and deadlifting. So what to do with an injury?

I’m fortunate in that the injury doesn’t really impact hip extension or leg flexion in themselves, so I can get away with exercises that aren’t load-bearing. So here’s what I did today:

Band mobility and Z-Health drills for warmup
Standing calves, 4×8
- alternated with ankle mobility work
GHRs, 2×8, +5kg / 2×6
- alternated with GHR abs, 2×10, +5kg / 2×6
Leg extensions, 2×10

Finishing up after the fact with some stretching and foam rolling to help with all the tight spots (which are probably what got me hurt to begin with).

To shift gears, the diet’s going remarkably well. The TKD is a huge difference in satiety as compared to a more restrictive PSMF diet. The latter is very effective in short bursts, but good lord do I ever hate it. Not only can you not really eat anything, you also can’t really do that much exercise. It’s nice in short spells, and I’m sure I’ll end up doing two-week blocks of it here and there, but is it ever awful.

Assuming the TKD keeps me happy (and happy means consistent, consistent means results), I’ll keep with it as long as I can.