Lucilicious

I started on that new Nutritional Plan I’ve been talking about… and it is wonderful!! Woke up, took my morning supplements and I was ready to go!! Having an omelette (with 3 egg whites and 1 yellow because six was just too much) with spinach, black beans, chilli and salsa was absolutely aMMMMazing!! This started my day off on the right foot and it was smooth sailing all the way through!! I love having so much variety in my meal plans and definitely enjoyed every meal!! Even the red wine I had to drink after dinner which kind of ended up on my white socks… but I guess that is entirely a story for another day

I thought I might share my training program of today with you, just to prove that I’ve been taking it calm and not overdoing it and thereby increasing my risk of further injury. (Coach, you’d be proud).

15min warm up on Treadmill, walking on incline, 65 - 70% of HRM
Warm up sets for major muscle groups

Exercise, Reps, Sets, Weight
Box Jumps 3 x 10 x 10kg weighted vest
Power Clean 3 x 5 x 35kg
Barbell Squat 3 x 5 x 35kg
Dumbbell Squat 3 x 10 x 12kg dumbbells
Adductor Side Steps 3 x 10 x 12kg dumbbells
Prone Leg Curl Alternating Legs 4 x 20 x 50kg
Heel Throws with Medicine ball 4 x 15 x 15kg
Bench Press Barbell 4 x 20 x 20kg
Bench Press Dumbbell 4 x 15 x 12kg
Isolation Bicep Curls 4 x 15 x 12kg
Standing Curl Bar Bicep Curls 4 x 20 x 20kg
Standing Kickbacks Both Arms 4 x 20 x 10kg
Standing Cable Tricep Extension One Arm 3 x 15 x 45kg
Lying on Ball Abdominal Crunches 3 x 30 x 10kg plate
*Does not include warm up sets
*Cool down was static flexibility stretches with Teraband

It was a very light session, but a good session nonetheless. Minimal strain on my chest and keeping active while still giving my body the proper rest it deserves.
I may not be lifting the weights I want to at present, but I am steadily building myself up again. We all have to start somewhere and very often, restart somewhere. This is where I am at, it doesn’t matter if I am happy with my progress or not – it is still progress!! Every lift is better than sulking on the couch!!
I realized today that my constant need to lift heavy and live healthy isn’t as selfish as I thought at first… I want to be there for the people I care about. Don’t take for granted what you have!!

Live hard. Lift heavy.