Day 4 – Walking Like A Duck

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Hi and welcome to day 4. OMG what have I done to myself? 2 days a go I trained legs and now I can hardly walk, I am walking like a duck My glutes and hamstrings are screaming. Going to the toilet is insane. Ahh but it’s all worth it.

Today is shoulders and Abs day, which consists of 10 sets of 10 Barbell Shoulder Press. Usually I’d do this exercise sitting down, but given my current handicap, I did it standing.

I followed that up with a dumb bell lateral raise 10 sets of 10 and then finished off with 5 sets of 20 lying leg raises supersetted with 5 sets of 20 swiss ball crunches.

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Last updated on March 28, 2025 7:32 pm

Still eating really well too. I treated myself to a bought breakfast at my new favorite cafe after a few early morning sessions. I had the poached eggs with spinach and they were delicious.

I had my usual protein shake and a banana as a pre-workout snack about 11.00am before training Shoulders & Abs.

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I had 2 more clients before I had to race off to Referee Fitness Training. The boys did really well as it was their last fitness assessment for the season before the finals pools of referees are selected. A few of them really put in a big effort to put their hands up for selection.

Anyway, enough about them, as for me. While I still don’t feel like I’m back in the grove just yet, I’m certain a way along the path towards feeling comfortable about getting back up off the canvas.

Oh, before I forget, I thought I’d touch on a topic I like to call partner sabotage. I got home from training to find that the family had bought pizza for dinner. I was a little cranky at discovering this and succumbed to the temptation.

The lesson here is two fold. Firstly, I didn’t go beat myself up for having pizza for dinner, because in reality, I could’ve cooked something healthier for myself, or better still had dinner for the family prepared.

Secondly, its ok to slip up once in a while, so long as you understand the consequences and you don’t get all upset over it.

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!
Day 3 – Don’t Poke Me There