Day 2:
Definitely feel a bit better. I was worried because it had been 10 days since the Mudder and I still have this massive bruise on my lower back. I know it's my left erector spinae. My knee was still a little tender as well, but once I started getting into the movements it went away. I'm pretty confident the back pain is just a very deep bruise from when I tried to do a combat roll out of one of the Tough Mudder tunnels and smashed that exact spot into a jagged rock that was sticking out of the trench.
Anyway, I'm back on track, for the most part, with my diet and exercise routine. I'm currently in the beginning of a 30 day no alcohol cleanse as well as I've given up chewing tobacco for good. I did have some alcohol last night, but it was for a medical purpose. I was cooking some chicken and couscous(I know it's not that healthy) and realized that I had been taste testing the couscous with the same fork I had just used to stab the raw chicken. I thought quickly about my options and it came down to making myself vomit, or chugging some alcohol in hopes that it would kill the bacteria. I feel fine today, so I'm gonna call it a victory.
Anyway, my usual daily diet consists of:
Breakfast:
1 cup plain oatmeal w/spoonful of peanut butter
1 banana
1 cup black coffee
Snack:
1 Granola bar
1 banana
Lunch:
2-3 eggs(usually whites but I've been slacking)
1 English Muffin
2 slices Deli Turkey
1 spoonful of peanut butter
Snack:
1 Orange
1 handful of almonds
Dinner:
1/2-1 Chicken Breast
1/2 cup brown rice
1/2 cup broccoli
Snack before bed:
1 Banana
1/2 handful of almonds
It's not perfect, but it's definitely a start.
Workout:
Today, I've decided to take a big step back. Instead of trying to pick up where I left off before the Tough Mudder, I've decided to do a complete breakdown and rebuild of my entire body. Starting with range of motion, core strength and flexibility. Once I've done this, I can start worrying about strength training.
I've set up some short term goals for myself. Specific movements that, on their own are impressive, but serve no specific purpose, but represent unbelievable core strength and focus.
1. Unassisted hand stand
2. Jump up onto a stability ball, stand up, and perform a squat-unassisted.
3. Kip-up into a handstand.
4. Muscle-up on rings
After these have been achieved, I believe I will be back to a solid place to begin the actual training for the Bataan Death March. Injury prevention is the key to any type of training. If you condition your body for one specific purpose without strengthening the rest of it, You will fail and you will injure yourself.
Warm up:
400m jog
2x(10 One leg jumping bosu transfer/10 double under jump rope/ 10 toe tappers on a 24" box)
2x(3 med ball spiderman push ups/3 power pull ups)
2x(10 internal shoulder rotations/10 external shoulder rotations)
2x(10 front leg swings/10 side leg swings)\
Dynamic movements
FTX I
10 OL forward hop onto bosu(5 each leg, other leg doesn't touch the ground until end of reps)
10 stand ups from lying down
10 Hanging wipers(full range of motion)
10 weighted jumpees
30 minute foam roll
