Wow nice bday cake for the baby!

Yes, I've thought about doing the cakes for a business. I've turned down requests to make cakes for $$. They're time consuming so to make profit I'd have to charge a lot.

Sunday, Funday recap

Negatives:
Knee hurt
Skipped lower body, squats & farmers walk
Missed protein goal
Didn't swim

Positives
Went to gym
Went food shopping last night
Protein wasn't terrible
Did glute stretches

Below is what I did get done at the gym yesterday. Also, still working on the chin-up!



Calories 1138
Protein 98g *
Fat 47g
Carbs 91g

*I fell asleep watching TV last night before I saw my final numbers. Had that not happened I prolly would've had some chicken or yogurt. I need to grab some pea protein to try it out.

Good stuff in here as usual!

Called that trainer yet? He may even have some insight on your knee issues.

No Gregorio, erm rAv, I have not. Just got out of a 2 hour meeting and work is nuts.

Imma call him this week or......I send $100 to you, Gregorio or Cha...I suppose if I say this, that means I'll do it cuz I ain't sending money to any of you guys!

So you guys have a 1/3 chance of me sending you $100 IF I don't contact a trainer (Gentilcore or Cressey) AND set up an appointment.

Thank you for the nudges.

It can be really useful a session with a trainer. I had once. Cool thing was that she immediately after, may be two repetitions, of one exercise saw that I have problems with one arm. I mean.... even I myself didn't feel then any more that this arm was broken many many years ago. But she saw it.

It was really cool, and keep in mind that I am not nearly as good as other guys here, but still, for my weak level, it was really useful. Many small things, small corrections, like changing a range of movement, or keep certain position for the core did change a lot for me.

Lunch! It's what all the cool kids are having! And "cool kids" I mean those who forget to pack salad fixin's.

Sooooo we have lots of chicken, a lil cheese and some blueberries. Full disclosure: I ate a bunch of chicken before I thought to snap the pic.

I just spent the last 2 hours with a girl weeping in my office. Seriously. 2 hours.

The powers that be laid her off around 1:30 and deposited her on my doorstep. Ack! Nothing like a 2 hour long exit interview with continuous sobbing.

I actually left my office for like 15 minutes to let her compose herself and came back to weeping.

Yeah she's young and yeah this sucks.

Monday at 1:30 nice, that's nice...

She's getting paid for the whole week! But yeah, brutal. After Monday morning management meeting. When I left the office she was by the back door w 2 other junior staff and yep still crying. I've never seen such longevity tho shes very young...first 90 days is considered introductory period and at the end review her work. Seemed she was borderline at best.

She thought she was underutilized, PM said all the handholding was too time consuming.

Josie,

Call that trainer and get that pea protein pronto!��

Goooooood morning!

My knee is feeling much, much better. I'd say 90% better!

I didn't have much time for the gym last night, as I had to go to an event after work, but I got a lot of hip flexor stretches done, foam rolling and rolling the ole lacrosse ball behind my knee. In fact I have the ball with me today to roll behind my knee, though I have to sit on a table to do it right. It's def helped with making it feel better.

So besides stretches, foamrolling and 3 planks for 60+ seconds each, I also did a 20min bike ride on easy just to stretch my legs. Woke up relatively knee-pain free - big improvement. Not a lot done at the gym though and I was making such progress.

Tonight is either gym or visit to sis' bf in rehab. No I haven't visited for over a week, and he's taken a down turn. I'd love to get both weight training and swimming in, but visit takes precedence so we'll see.

Food! FYI I had a cocktail last night. It would be rude not to! I'm kind of being facetious, but I did feel I had to get some booze, though I shouldn't. I only drank half, it was delish, and I didn't pay for it so all good.

Calories 1397
Protein 148g (that's right biatches!)
Fat 34g
Carbs 96g I would assume this is because it was a 2 fruit day plus a 2 snack day. Shiat adds up fast, but I am cool with carbs that stay under 100g anyway.

What I am NOT okay with is my lack of work-outy-ness. That shiat is getting fixed!

Logs to follow.

Dont keep rolling stuff all day. Roll once a day and then let it rest and recover until the following day. Stretching multiple times a day is fine. Stretching works best right after rolling.

Yo!!!! I worked out last night! I almost had to force myself to go, but I'm glad I did. Did both upper and lower body but babied my knees by using really low weight fit lower body exercises. See below. However, I did no squats and no farmers walks. I did go for a swim though! 12 laps baby! I spent almost 3 hrs at the gym.

Also, I emailed the trainer! He replied to me this morning as you can see below.

Calories 1263
Protein 113g (yeah I could've eaten a yogurt late last night to hit 120 but meh, close enough)
Fat 54g
Carbs 88g

Ohhhhh guess what else I did last night? I bought me a bucket of Pea Legume Protein! Yum! <--- that's the attitude I'm going with, at least until I taste it.

fml I'm out a free $100.

Good job, please don't hate me.

What's rolling?

Foam roller for self-release.

Not "that" kind of self-release.

It can't be that bad!

Nah, self release was afterwards.