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Yesterday, I went back to the gym. My CrossFit coach did not allowed me to do the workout of the day (WOD), many thrusters and cleans were involved, though I intended to stay low on the weights. She said that I need more time to get back normal, and she wants to make sure my back is OK, before I go back to CrossFit or Olympic Weightlifting. She is right, I appreciate her point of view, after and/or during a back injury, probably not the best idea to get back on a high reps, timed Olympic Weightlifting activity.
Well, I tried some rowing as a warm up, then I went back to the global gym concept. I have not done it very long time ago, so at this time it was not boring. I must say that I even enjoyed it. I tried to do my best and I did a full lower body workout on my legs, I did at least 4-5 sets of 6-8 reps with increasing weights, with minimal rest time. At the same time I paid attention to my form, but with machines it is much easier. Today, I can feel some light soreness, so I feel that I did something good.
After my workout, my other CrossFit coach did help me to do some mobility exercise for my lower back. It looked totally surrealistic, but helped a lot and I felt much better. Obviously it is a very good idea to spend more time on mobility, so I will go for it.
Today I measured myself, my weight decreased to 192.2; on the Omron body fat monitor body fat percentage is: 27.5. My body fat scale reading gave me a body fat percentage of 34.3, water percentage: 41.1 and bone percentage of 7.3. Usually I combine these two body fat readings: 30.9%. Obviously, I lost some lean muscles, not so great, but I try to prevent it.
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192.2 lb
Lost so far: 0 lb.
Still to go: 13.2 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 27 March 2014:
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1946 kcal
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Fat: 108.94g | Prot: 90.21g | Carb: 146.70g.
Breakfast: Bananas, Black Forest Ham, Lidl half fat milk, Kruger Stevia Sweetener Tablet, Nescafe Nescafe Gold, Nescafe Nescafe Gold, Kruger Stevia Sweetener Tablet, Milbona Butter, OLIMP MCT Oil. Lunch: Trader Joe's Large Hazelnuts, Californian Almond, Optimel Drink Mango Passievrucht. Dinner: Chocolade mousse, Beenham. Snacks/Other: Chocs! Ice cream, Body & Fit Whey Perfection Protein Powder. more...
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losing 18.2 lb a week
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