Monday

Finally off the drugs and feeling better. Seems like I've been saying the same thing for months now. Believe me, I don't want to ever talk about being sick or hurt again. It's been a terribly frustrating few months for me. Was able to do some push ups, sit ups, presses today without pain so hopefully the worst is over and I can get back to moving some weight again. Not much to say today including finding an appropriate title for my post today. "Monday", I know, lame.


Friday
Rest Day
breakfast - oatmeal w/coconut, cinnamon, maple syrup
lunch - few pieces of roast chicken breast, blackberries and yogurt
dinner - roasted chicken breast salad, fruit salad w/banana, grapes, black berries, strawberries

Saturday
Active Rest Day
Rollerskating with kids. Well, dragging 70+ pounds of flailing bodies around the rink.
breakfast - bacon and eggs
lunch - ??
dinner - salmon w/capers, lemon, cucumbers in greek yogurt, brussle sprouts


Sunday
breakfast - oatmeal w/walnuts, flax, cocunut
lunch/snack - pretzles and hummus, almonds, few slices of turkey, Luna bar (coconut/chocolate)
dinner - beef tacos w/corn shells, guacamole, cheddar, greek yogurt


warm:
good mornings
ohs
kb swings
stretching
rolling

CFSB C1/W11
Front Squats
warm: 5x45, 3x65, 3x95
work: 5x105, 110, 115#
high rep back squat @95 (12-9-6)

Recon Ron
6-4-4-3-3

*notes - Easing back into it. Neck and back are still bothering me a bit.
Monday

breakfast - none

lunch - eggs w/chicken, salsa, chopped brussle sprouts

dinner - apple chicken sausage & shrimp w/sauteed kale

warm:
lots of foam rolling and lacrosse ball
squats
push ups
presses @16.5
stretching

CFSB C1/W11
Shoulder Press
warm: 5x45, 55
work: 5x60, 65, 70#
high rep @45 (18-15-12) failed @ 18-10 but finished out set.

cashout:
20 lunges
20 sit ups
20 burpees
20 squats

*notes - foam rolling and lacrosse ball helped a lot this morning. neck is still tweaky, but did not hurt throughout the workout. may need one more day before i can throw the bar around with any significant weight.