I have my planks up to a reliable 75s * 3. I might be able to do 90s * 3, 75 isn't hard. Wondering how much of the improvement is due to deadlifting, since I haven't done many planks recently & progress was really slow pre deadlifting.

Physio gave me ultrasound therapy (sounds like quackery), a massage, a few range of movement type tests & some exercises to do.

Ultrasound showed what is likely a partially torn ATFL.



The 'hook' in the middle-lower of the ultrasound is the injury. She also said it was likely I had an avulsion, which I believe refers to this.

Radiologist said I should take things easy re. exercise for at least a month ... said I probably shouldn't cycle but if I needed to (I said I would go mad without exercise) she said I should. TBF I didn't make it clear I was referring to stationary bikes. So I think I'll keep on pretty much doing the same thing ... maybe I'll try and cut down on exercise biking a little for walking. One thing I'll definitely do is try & add more rehab exercises.

The three rehab exercises I was given were:

i) Put a loop around my ankles. Rotate my feet outwards.

ii) Stand on one leg & balance as long as I can

iii) Putting my hands on the back of a chair for support, stand on one leg on tiptoes.

Forced myself for a gym workout. Wasn't feeling it but managed to do

BP: 70KG * 11 * 3
DL: 100KG * 6
Spin bike: ~22 minutes at what felt like a decent clip (15-17 MPH).

BP - Felt like I had 70KG * 12 * 3 but no spotter. This is circa my best ... Don't think I have ever done 75KG * 12? I'd also like to do 100KG * 1 ...wouldn't shock me if I can do that now, wouldn't shock me if I'm not particularly close ... will man up & ask for a sport & see what I can do.

DL - Nice to go from 'can't do 100KG * 5 to 'can do 100KG * 6' in so short a time.

Spin bike: The bikes in new gym don't have electronic data hence unsure of my speed. Took my pulse from ~30 seconds post workout for 30 seconds - was @ 130BPM.

Also - logged every Kcal so far!

02/12

Kcal: 2271
Protein: 103g

Was in the neighbourhood of my favourite guilty pleasure all you can eat vegan Chinese place for lunch but declined. Pretty smart since I promised buddyWEISER a log. Still, I will visit some time in the near future!

Tomorrow, let's see. Weather is forecast quite sunny so perhaps I'll just go on a long walk, do rehab + a little band work at home (haven't done biceps in ages). Currently torn between finding gym work extremely boring & repetitive since there's a limited amount of stuff I can do, and wanting to kick arse to get myself in a good place come March.

#proud

Throw that weigh in up too, even if it hurts. It's good for the soul.

04/12

Kcal: 1969
Protein: 135g

Day two of 30 days of yoga. Didn't want to work out but forced myself to the gym, got 6.8 KM on spin bike in 14:02 (roughly 18 MPH), 60KG * 12 * 2 incline bench press + a couple of other things, 78s plank * 2 and so on. Should have enough energy for a decent workout tomorrow, some combination of deadlift/farmer's walks, some upper back work, biceps & I guess more time on some sort of exercise bike. Ugh.

Day 3 of Yoga today. Enjoyable.



Quite an easy day (they vary in length quite a bit & this one started with an extended period of quasi-meditation).

Didn't quite nail this position, but give me a week & I'll recreate it np.

God damn I have such a crush on Adriene

05/12

Kcal: 1987
Protein: 86g

06/12

Kcal: 2476
Protein: 144g

Too much of the breads. And not the healthiest breads.

Haven't worked upper back recently. Will switch that up today with deadlift (105KG * however much I can do), bent over rows (for upper back) + spin. Stuff like chest, biceps, shoulders possible depending on how I feel + probable day 4 of yoga.

Q. Yoga before or after workout? n.b doesn't need to be immediately before or after, but if you wanted to do half an hour of each in the same day how would you do it?

07/12

Kcal: 1878
Protein: 134g

105KG * 4 DL
16KG * 12 * 3 dumbbell rows
30 minutes recumbent bike, level 6 @ 15.56 MPH

Started day 4 of yoga in the gym's studio which was empty, some gobby bird came in with her P.T which took me out of the mood.

Tomorrow might be harder than usual to get exercise in but I'll do yoga & try to get some other stuff in too (press ups, planks, bicep curls). Won't always be possible to get an hour at the gym but I should be able to make time for a little activity, especially for stuff that needs addressing (e.g tomorrow would make four days without chest work, hence press ups).

Diet was better today & I'm now out of breads. Have a salmon which time permitting I'll fillet tomorrow.

31/03

07/12

I was @ or very near my maximum today too.

We need a weigh in bro, its been like two trimesters since. The people wanna know

08/12

Kcal: 1711
Protein: 165g

Good numbers but hungry today.

Managed to walk a couple of miles + band pull aparts for upper back, 2 sets of chess press (115KG * 15, 130KG * 12).

Exercise is boring, somewhat inevitable given my injury restriction. 107 days until summer time, need to grit it out, most of it is about actually showing up to the gym. Things will get easier when the days are longer & warmer but need to avoid the mistake of last year when rather than actually pushing from NDW down to at minimum sub 200 lbs, which was easily achievable, I actually regressed.

Re-started logging last Friday. All my logs are pretty reasonable

Kcals: 2271; 1969; 1987; 2476; 1878 = 2049 Kcal average which is pretty good (would prefer 1900 but 2050 is fine with my level of exercise). Unfortunately I didn't log last Saturday & it was pretty ugly, assuming 3500 to 4000 kcal gets the average to 2250 to 2325 kcal/day which still means I'm losing weight but more in the .5lb/week bracket rather than the ~1lb/week I need to get to NDW by the time the clocks go back (I will weigh in tomorrow but think I'm around 106KG).

Yesterday I had strong late night cravings for junk food & especially beer. Really really wanted a beer. But, I'm probably going to drink a few this weekend so resisted the urge. Aim is for next week's calorie intake to look like this week's minus the 3500 to 4000 Kcal splurge day.

Day 4 of yoga yesterday too.

???

09/12

Kcal: 2461
Protein: 114g

50g of cashews will do that to you

bud - coming this weekend!

Holy **** Dean responded to a post in his log.

Waiting for some digits on the scoreboard

Weight 105.5 KG :/

Not good, but enough time to get down to NDW by summer time zone IF I'm disciplined with my eating.

14/12

- 75s * 2 * Planks
- 18KG * 12 * 3 Dumbbell Rows
- 70KG * 12, 12, 10 Bench Press
- 110KG * 3, 2 DL
- Day 5 of yoga

Planks felt easy.
Dumbbell Rows felt pretty easy, 20KG next time.
Going to try 72.5KG Bench Press, see how I go.
DL I normally do one set, but I suck & want to improve so went back at the end to push myself a little more
Yoga was short, 16:32 video.

Tomorrow I'll do Farmer's Walks, bicep curls, lateral raises & some stationary bike. Thinking 20 minutes as fast as I can for the bike. And I'll log calories!!

Shiet that's a lot better than I expected. Is this the hero H&F deserves? Sure looks like it after the demise of ytf, teethwash, wildebeest and now the spiraling out of control from MLYLT.

PartygirlUK! PartygirlUK!!

Somebody quote this post, pretty sure he has me on ignore. But erase this last sentence.

I don't have you on ignore but I did ask you to stop posting in this thread, thanks.

You chilling with ytf and wildabeast in bread heaven? Pick up 18 new hobbies? What's good ?

Been a little under the weather but got lateral raises to 8KG * 12, stationary bike up to half an hour at a little over 16 MPH and planks up to 80s * 3. Think I can do 90s * 3 which is or is very close to my p.b but I'm going to work up to it, based on prior experience if I went for 90s* 3 right away I might have a sore/painful abdominal region for a few days which isn't good.

Talking of which



Day six of yoga - six pack abs! Don't think I'll have the six pack tomorrow since I found this one very hard. This could be because I did 80s * 3 planks yesterday but I think it's more because I suck at yoga - my abs didn't feel particularly sore this morning. Again, this is a good thing although frustrating - knowing that I suck so bad at something early in a beginner yoga course means I have large room for improvement.

We're getting close to the end of 2017. I haven't lost much weight this year - effectively zero. That's not good, I expected some breakeven periods but a year is too much. But stuff like bench press, planks, lateral raises & so on are at or near my p.b. I also have a basic level of fitness. Plan is to push & get to ~NDW by summer time zone (START LOGGING AGAIN AND KEEP DOING IT DEAN) & then push from there to get to a weight I'm actually semi happy with. Got to NDW around start of summer time zone last year but then let things go.

What's different this time? Well, firstly I have the experience of my drop off this year - knowing that such a drop off if possible will hopefully preclude it next year. Also last year I'd be dieting pretty solidly for about 10-11 months before dropping off. It's possible I was suffering from diet fatigue. This time I only got back on the horse pretty recently (and my diet hasn't been that consistent - not like I'm in the usually going to bet slightly hungry zone that I've been in previous times I've lost weight). Also, I'm going to stick with my gym membership this year. Yes, the outdoors is great & I'd rather exercise outdoors. And yes, lols aside it's possible to get in a decent anaerobic workout at home with stuff like bands, press ups & chin ups. But that didn't happen this year when I wasn't a member of a gym. There's something about actually having a gym membership which makes me more likely to work out. Even if it's only a couple of times a week & I do outdoorsy stuff for the rest of my exercise that's good to have.

In good news - today is the winter solstice! I really hate short winter days. An extra three seconds of daylight tomorrow which is wonderful.

94 days until summer time zone!!!

29/12

20 mins stationary bike @ 17.37 MPH
3 sets of 130-135 lb chest press (machine) * 12,12,10
2 sets of lateral pulldowns (machine), something like 120 lb * 6 * 2

Felt nauseous after the stationary bike, don't think I could go much faster at the moment.

Should be logging/posting more from now on, been difficult the past couple of weeks.

86 days until summer time zone!!