Day 407: Torching My Upper Body

My entire lower body was sore when I woke up this morning especially my quads, ankles and hips. The pain in my ankles had transitioned into soreness though I may still lay off of any hard cardio tomorrow.

It seems that I have an ongoing issue that runs from my inner ankle up through the lower part of my shin. It flares up every few weeks and goes away once I shut down cardio for a few days. 

What I don’t understand this time is that I didn’t workout for 4 days in a row and then only went for a slow 5k on the treadmill on Friday.  

Either way, it is a nagging injury that I’ll likely have looked at in the coming weeks, especially before my GORUCK Light event in November. 

Instead of taking the day off, I went over to the gym for an upper body lifting session: 

  • Bench press - 4 sets x 15, 12, 10, 8 reps 
  • Tricep pushdowns - 3 sets x 15 reps per set
  • Lat pulldowns - 3 sets x 12, 10, 8 reps
  • Cable reverse flye - 3 sets x 15, 10, 8 reps
  • Bicep curls - 3 sets x 15 reps per set
  • Front raises - 3 sets x 15 reps per set

I switched up the order in which I completed the exercises and number of reps to put additional focus on my arms (biceps and triceps). It completely scorched them by the final sets of 15 reps. 

Since I ended up working late nights all last week we only needed to run to Costco for a couple of items, not the usual multi-stop day of errands that we’re used to. 

We had planned on going for a walk but since it was already north of 90 degrees by 11:00a we decided against it. 

Mid-day we ended up taking what we thought would be a short nap but we ended up sleeping for two hours. I didn’t even realize that I was that tired but it was good to help my body heal. 

The rest of the day has been watching my fantasy team get destroyed again. As it stands now, I will be 0-2 for the season. 

Tonight I’m looking forward to enjoying spaghetti squash bolognese with ground turkey before getting a regular work week underway tomorrow. 

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