Catching a Break

Damn, it's been hot around here. Over 100 degree hot for the past week. I like the heat better than the cold, but this has been damn near unbearable even early in the morning. Which is when I get out for my longer walks on non-gym days. I haven't hit my 10K steps mark at all this week because of the heat but thankfully we are catching a break today and hopefully for a while. It's back down in the 70's so I'll be out at the dog park with Cappy today.

I realized after I posted yesterday that I had not reported on my Friday workout. I missed the Wednesday workout because we had guests stay overnight and it being 4th of July and all. Here's Friday's workout and then I'll get to the discussion of the shoulder issues.

BB romanian deadlift 75# x 3 x 8

Single leg leg press 20# x 3 x 10

Single leg hip thrust BW x 3 x 8

5 min cardio finisher: 4 rounds
KB swing 12 kg x 10
BW squat 5 reps (using a bar for support to stay back on my heels and use my glutes to get back up - doing this during the mobility warmup as well)
DB tight rotation 10# x 10

When I do the BW squats that way I can get to parallel and it doesn't hurt my knee at all. I'm going to try this and see if it helps me get some strength in the "getting out of the hole" portion of the squat which seems to be my main area of weakness in the movement.

Ok, shoulder report...the MRI showed a partial tear in the supraspinatus tendon with some tendonitis which sounds like, from what I've researched, the most common rotator cuff tear. The doctor (actually one of his fellows) called me and said that I don't need immediate surgery (which I already figured) but could talk to the doctor about getting it if I'm still having pain after the round of PT he prescribed. They would do it arthroscopically which is good, clean out the area and staple the tendon to the bone if necessary. I have PT scheduled over 4 weeks starting the week of July 16 so I'll see what the therapist has in store and then talk to Rog about his opinion.

So more details about the food. This week I'm focusing on eliminating all sweets, including the honey which I've been using as a sweetener for baked goods and mashed sweet potatoes. The only sweetener I'll hang onto for now is the stevia. That will be the last to go. I'm also going to pay much closer attention to my hunger levels, focusing on how long it takes to start feeling hunger after meals, how intense the hunger is and whether it goes away on its own or with drinking water. I need to start paying more attention to my body and not the clock to determine when I should be eating. Clock eating is diet mentality and I can't live that way if I want to ever incorporate fasting into my nutrition strategy.