Day 3 – Don’t Poke Me There

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Hi everyone and welcome to day 3.  I’m still alive and kicking, although DOMS is really kicking in badly, especially across the chest region given that 48 hours ago I trained chest.

At least my triceps don’t hurt as much.  Earlier today my 7 yr old  and I were playing on the couch and she inadvertently poked me in the chest, to which I let out an almighty scream.  Like a red flag to a bull, she thought it would be hilarious to poke me repeatedly in my chest region.

I can’t believe how much I’m enjoying being in this much pain.  I know it must sound counter intuitive but in reality it’s quite the opposite.

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Last updated on March 17, 2023 3:31 pm

I’m sore in places I haven’t felt for a few months and it gives me much satisfaction to know that my body is responding well to the sudden influx of exercise.

Today I had a steak with some cashews for breakfast (the steak was leftover from last nights dinner) a protein shake and a pear for morning tea, some mashed banana & some leftover chicken for a post workout snack and dinner tonight is a lovely curry chicken and rice dish with some steamed rice that’s been in the slow cooker all day.  YUMMY!!

My energy levels are slowly rising as a result of all this good eating and training but what’s really surprised me is how much better my sleep is.

Now I’ve always been a good sleeper and my circadian rhythms are fairly well tuned to the rising of the sun and moon but what I didn’t notice was that when I’d fallen off the bandwagon how many times I woke during the night.

I found I was waking 2-3 times a night and would struggle to fall back to sleep.  Right now, I’m into day 3 and already I’ve noticed that as soon as my head hits the pillow, I’m out and when I open my eyes and glance at the clock, it’s usually saying something like 4.59 which is my usual wake up time.

So pretty much in the space of 3 days, I’m back.

From a Training Perspective, today was Back and Guns Day.  Unlike most guys, I hate training guns so I knew I was going to need a bit of a pick me up, so today I cheated.  I took a pre and during workout supplement called Nubreed HelixBCAA.

In essence it’s some BCAA’s (branched chain amino acids) designed to improve the recovery of my muscles during the workout.  I don’t know if it works or not, but it tastes great and at a minimum it provides me with a placebo effect.

In terms of exercises, I chose a couple of compound pulling exercises, wide grip lat pull down and close grip seated row, 10 sets of 10 reps, with a 60 sec rest between each set, choosing a 3:0:1* tempo and maintaining strict form.

For my guns I performed the standard barbell bicep curl again 10 sets of 10, but I pyramided (is there even such a word?) the weight because I knew I was going to fatigue towards the end.

I started off heavy (50 kgs), but by the 5^th set, that had dropped to 40 kgs and by the 8^th set, I was lifting only 35 kgs.  Same tempo and rest recovery as above.

Anyway, not much else to say suffice to say I’m still moving forward.  Take care and I’ll chat to you again tomorrow.

Have you been following along with my fitness journey?
Day 1 – My Health & Fitness Challenge
Day 2 – I Can’t Talk On The Phone Too Long!