Hey guys, Hope all are doing well out there. So, it’s Wednesday and I wanted to get to you and let you know how things are going with my recent injury situation.
Through the end of last week I kept my workout the same, doing the circuit routine with lighter weight and following that with 20-30mins of cardio. I decided to take the whole weekend off along with Monday since I had a long work day and my body was pretty stressed.
I returned to workout yesterday and my back felt about 90-95%. So I decided to push myself and see how I felt after my workout. I did the same circuit routine but added more weight and switched up my rep range. I did three sets of each exercise (plus a warm-up) at 15-20 reps, 6-8 reps and 10-15 reps.
I decided to find a friend that was able to workout with me and didn’t mind doing the routine I wanted to do. This way I was being as safe as I could (having a spotter) since I was going to be going heavier.
After my gym routine I decided to hit the lake trail for a run. The track around the lake is a little over 3 miles. I ran that at a good pace finishing in around 8 min. per mile or less. Following this high intensity workout I was sure to supplement with Glutamine, BCAA’S and of course a protein shake.
I woke up this morning feeling great with no troubles or pain in my back at all so I think I am fully recovered and ready to get some strong lifts in when I want.
I have noticed that my weight is still around the 200lbs mark so I’ll be trying to get that down a little more by next week. In order to do this I will be doing morning cardio on an empty stomach 3 days out of the week and see if it helps me to drop some weight at all. I am also doing a carb cycle with two days high followed by three low days. High days are around 300-400 grams of carbs and low days around 150 grams. The lower days are going to be the days I will be maximizing my fat burning while on the high days resetting my metabolism and glycogen along with keeping my muscle from being broken down and used as an energy source (catabolism).