Ah I see. Yeah clean diets make a big difference.
For extreme athletes sometimes I think modern processed food is actually a godsend when they need ultra concentrated macros.
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Yeah, I mean you donât want to give someone whoâs just run a marathon sweet potatos and lentils. You want the âbadâ stuff, because a quick increase in blood sugar is probably what they need.
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I have been turned into jelly.
Back on the path. 
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I had some delayed onset soreness, itâs today my shins are telling me, âso you were kicking sh&t haw?â. Ankles seem to have already recovered from some kicks I derped and didnât point the feet out.
Kudos to YouTube as I attribute all the vids Iâve been watching to having a good switch kick right out of the gate, surprising myself and my partner.
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Off to some stretches in hopes to someday undue this transverse humeral ligament (bicep) swelling/tendonitis then a run.
I swear this onset with a tare but MRI didnât catch it. Stopping anything that exercises the bicep and shoulders except things to tighten up the backside to help counter the overly tight biceps. Six weeks will be a long time but fingers crossed the interwebz doesnât lie and my body gets on with it.
Stuff the doc gave for bad days- itâs Motrin but topicalâŚ
That doesnât seem to be any stronger that over the counter medications like Voltarin. I had prescription for 10% prior to knee replacements.
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Yeah like Motrin I think this could be bought off the shelf but itâs free via insurance via picked up at the pharmacy.
Only used it once so far, meh.
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Pre-fast, pre-keto weigh in about 1.5 weeks ago=196lbs. Today, 187lbs. Good start (and typical start as a lot of that is water weight) and expecting about 2lbs a week going forward.
Upgraded to package v114.
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After the warmup and some kettlebell swings I decided to try the nickle and dime thing from Goggins. Yeah, itâs a butt kicker. 
I kinda like it though. Think Iâm going to start doing more core workouts also. I havenât done anything specifically targeted at my core for like a year now, so I think itâs time that go back in the rotation also.
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I just started that today. Well, actually I didnât, I tried doing straight out flat pushups.
I must say, the angled pushups donât really translate well to flat ones. I can only manage about 58 when Iâm fully rested. I can do about 130 at an angle. And I can do less an less in the same day, only managed 40 in a second go after about an hour of rest and it tanks me.
Well, Iâm sure I wouldnât be able to do 58 pushups if I wasnât able to do 100+ angled ones. Also, breathing becomes a real problem with flat ones. Should get better in a week or two, but it really feels more strenuous.
Well, about a year ago around this time, I could manage to do about 30 flat pushups before being unable to hold / push myself. And when I first started doing angled pushups, I could only do about 30, I didnât try doing flat ones, but I would bet I wouldnât be able to hold up to 30.
And Iâm no fatty, just that my arms are very weak, which is why I started doing pushups in the first place. I want to be able to hold my own body weight in 1 arm, in case I will ever need to climb anything.
You might want to try some pullups also. Get those lats engaged. Theyâre often used a lot during any âpulling down from the skyâ kind of movement. The nickle and dime workout I mentioned is a good one. I did more of those this morning.
I often combine the pullups with some kettlebell swings not because they work the same muscle groups, but because one is a âpull down from skyâ movement while the other is a âpick up off groundâ movement. Itâs good to have a balance between those two.
I probably should start going to a park around me and do some other calisthenics, I donât have a bar (or anything that could realistically hold my body weight) around the house. Although I should have thought about this before the cold weather hit us.
WTF? Doing nothing upper body for over a week and now I have left tennis elbow. Itâs like I got some condition/nutrition issue that is attacking tendonsâŚ
Got access to a dry sauna and imma hit it nearly daily. Day 1, 10 min and when I got out my elbow and shoulder had next to no pain for a while. Itâs like the blood perfusion that happens totally takes the inflammation and then it returns as my perfusion goes down.
Could just be from repetitive stress? I dunno.
Iâm sore from yesterdayâs workout. 
I donât usually get sore anymore, so I guess the nickel and dimes are doing their jobs.
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Iâm still doing jabs twice a week but not on bags but pads. Feels like itâs just age allowing old wear and injuries to surface.
When I plateaued during my bro split days I wouldnât get sore anymore. The advice I googled was to switch things up- I think I didnât switch it up enough as I didnât get past it.
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Itâs not like âOMG WTF did I do?â levels of soreness. I could totally continue to train with it. Just something I noticed when getting up this morning.
I miss that subtle soreness feeling that meant one is probably going to add weight in the next session.
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Thought Iâd share my favorite smoothie recipe here:
- Signature select antioxidant blend berries ~200g
- strawberries, frozen ~50g
- orgain plant protein ~35g of protein, ~70g powder by weight
- lemonade from concentrate ~14oz
All into a 24oz blender cup
If Iâm working out after having one, Iâll reduce the protein by 30% or so because itâs too much for me to work out with.
To be clear, this isnât the most healthy thing on the planet, nor is it keto friendly, but I really enjoy it. Itâs not gruel, tastes great and really energizes me before/after a workout.
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