Okay, rehab is still going strong. I'm very close to where I left off. Should definitely be there sometime in April. In the meantime, as many of you have seen from my posts in other threads, I have adopted a zone-type of diet with 30/30/40 protein/fat/carb ratios. I did this as kind of an experiment, but my body has taken very favorable to it. I've gained almost 3 lbs while losing 0.5" on my waistline in a month. This diet seems way more favorable to my body composition as I've simultaneously gotten slimmer and more muscular while increasing my calories. I'll give a full report at the end of the 12-week experiment. Additionally, I've added in some metcons and streamlined my workouts a bit. Hopefully I can continue this progress for a while.
Lunch break: Weighted pull/chin ups, shrug rows, grip medley complex
I keep on adding weight to the pull/chin ups. Since I do them unweighted as part of my metcon on Sunday I cut back to 5 sets total. Grip is going really well too. I added in extensor band exercises on my non-grip days and it has helped tremendously. Way better to do them more often.
Gym: Heavy front squats, Hungarian hang clean to RDL complex, 1-leg press (heavy 20 reps), abs, metcon (deadlift, box jump, 1 arm row 7:10)
After several months off, I finally started doing front squats again as of 3 weeks ago. Shoulders are loosening up with all the stretching and my legs are still quite strong so I'm hoping to get back to my PR-level within a month or so. I tried for 300, but got buried. I think I have the strength (or close to it), but my technique needs a lot of work. Still dumping the bar forward out of the hole. I'd like to get 350 for a single by the end of the year. I know my legs are already strong enough. I just gotta get the rest of me strong enough.
Mountain bike: (intense 1-hour conditioning ride)
Not as intense as I would have liked. My legs were shattered from an equally difficult ride yesterday and a taxing leg session at the gym. Still had a respectable ride though. Feel great, but I know I need to take tomorrow completely off of everything. It's quite nice to get an outdoor ride (or several) in during March where I live. Tomorrow will be 12 years as vegan. Beware the Ides of March!
Are you doing enough to be the best?