Started the day at 145.5, with a waist measurement at 29 3/8, As I mentioned previously, I’m seeing some mass increases in the upper legs and calves.
Squats have been still on the lighter side, yet moving up, but volume & frequency are high (around 20 working sets per week.)
At the beginning of the month, due to this elbow issue, I decided to use a full body/ very light weight approach, with a day of no weights in between (I do almost always run a 2 miler on those days though) and I think it was just what the doctor ordered in rehabbing this injury.
While a solid week of rest may have been the best route, I don’t really have the option of completely resting this joint because of my life’s work, so this recipe may be prudent for those of us that don’t have a choice.
Recipe:
- Start light, no even lighter than that. Think warm-up sets as your working sets.
- But, progressively and intelligently add resistance each session (5 pounds on almost everything.)
- Get that heart rate up often. Sprints or density running can & will change your body rapidly (ignore this if your injury is of the lower body. Walk if possible. A lot.)
- Sleep as much as possible.
- Eat a high quality diet that is conducive to your goals. Good nutritious food (with ample portions of anti-inflammatory choices i.e. cod liver oil, cold water fish, dark red wines, etc,) will help the healing process. This is not the best time to ignore the diet, eat a bunch of garbage, or excessive calories.
- Brace, wrap if necessary when needed.
Running 2 miles (14:57)
Nutrition: Calories 2,257 Carbs 187 Fat 70 Protein 97
