So this morning i was amazed to see that I am back up to 104.8 kgs so I am going 100% carnivore again from tomorrow! I guess the fryup sandwiches for the past 3 days and crisps and sweets as well had undone most of the good work that I did over the past 3-4 weeks 🙁
That being said other than my diet I have been doing much better at walking as I have walked 10000 steps or more every day this week other than Tuesday where I did a lot of bike riding so I didn’t get time to walk! So I am getting more consistent with the walking at least!
My neck is getting better slowly and I was able to sleep through the night last night but I think that it will be next week at the earliest before I can ride the bike or workout at the gym either so I am not sure what to do over the weekend now! One thing I am sure of is that I will definitely be getting my 10000 steps in a day!
This morning after getting over the shock of putting on so much weight I got showered and walked to the office and got a bunch of stuff done then walked home about 7:30 and I am now on 7354 steps for the day already so getting to 10000 should be simple when I start cleaning at lunchtime.
So I have been looking into the ATG program again and I have decided that I will swap up my training again and do the following:
Monday = Weights at the gym (5 minutes push Pull Sled followed by leg machines)
Tuesday = Walking followed by ATG program at home
Wednesday = Weights at the gym (5 minutes push Pull Sled followed by upper body)
Thursday = Walking followed by ATG program at home
Friday = Weights at the gym (5 minutes push Pull Sled followed by leg machines)
Saturday and Sunday = Rest
Watching some more of the knees over toes guy’s videos he states that the sled is the most important exercise from the program so I will do this before my planned weight training sessions then I will basically use the rest of the ATG program as auxilary training to do on my non gym days as sort of extra credit to bulletproof my knees and get them ready for the next stage of my gym training when I start to replace machines with free weights after a couple of months and then a couple months after that when I add plyometrics and sprints to the mix too!
I have realised that I have been looking at riding the BMX as training when in fact at the moment it is not really as I am just playing on the track and building skills not doing full speed full laps or sprints so I am going to focus on getting consistent at the gym and then if I make track sessions at lunch time or in the evening I make it but its no big loss if I don’t as I have already trained in the morning! I think this will help with my burnout where most of the time my BMX sessions are pretty flat and not really fun as I am too hurt to go flat out and basically practising skills which is fun but not as fun as going fast 🙂 I am also hoping that once i get jumping again riding will also become more fun too 🙂
I have decided to leave sprints for a couple more months to give me time to build a base strength in the gym and also give the atg training time to start to heal my knees then once that is done I can start working on getting faster.
My Goal for the next 3 months is to consistently go to the gym 3x a week and do the ATG exercises 2x a week. I plan to make these sessions Mon-Fri but that could well change later on. The most important for me at the moment is to get the 3x gym sessions in with the sled work as a warm-up as apparently that is what sorts the knees out the fastest so it makes sense to concentrate on getting that consistent. The other exercises are pretty quick so they should be pretty easy to get done whenever but it will be easiest if I get them done when I am on my morning walk but if I need to I can get them done at lunch time or in the evening if I have to! I will also start trying to get 10 minutes of backwards walking in a day too as that is apparently almost as good as the sled for getting pain free and healthy knees and I am walking 10000 steps a day so it should be easy to walk backwards for 10 minutes of the walking time!
I am now committed to starting in the gym on Monday morning first thing so I will ride to the office, dump my bike and then walk over the road to the gym do my workout then ride home shower and get changed and then get into the office by 7:30 ready to start work. I will most likely ride the bike back into the office too to save time and make sure that I can get back to the office in time.
I have decided that it is about time that I prioritise my health over working as for as long as I can remember I have put work first to the detriment of my health and it has to stop or I am going end up really sick or dead! I have also been neglecting my rehab so I have so may aches and pains from old injuries that I am always in constant pain and have such restricted movement that I walk and feel like an 80 year old! Its time I sort myself out before its too late!
Also 2 hours a morning Mon-Friday is not much of a sacrifice either as I am used to getting up early now so I am as well use that time to get back in shape and heal all of my aches and pains and be in some kind of shape to continue BMX racing next year as opposed to doing what I’m doing which is essentially killing myself for a job that is just about paying the bills and getting crappy pay rises that don’t cover inflation every year for putting in maximum effort all the time! From now on I am going to try and keep my hours to my designated hours and not do too much extra as I need to prioritise my health and well being a lot more than I do now!