Day 9: No Alcohol

This 30 days definitely seems to be going by more slowly – probably because I’m more actively engaged in the last part of my day. Or perhaps, I’m re-wiring my brain for some real change – probably both.

I hit the gym today and did a combination of compound lifts and some supplemental/therapeutic exercises. Did barbell squats – 3 sets of 5 at 275lbs, did overhead press – 3 sets of 5 at 140lbs. Then I did 3 sets of waiter carries – a dynamic asymmetric load exercise where you just hold a dumbbell or other weight at your shoulder and walk with it. I did a down and back on both left and right sides with a 55lb dumbbell 3 times. Then I did 3 sets of shoulder tap planks for 10 taps on each shoulder. Definitely starting to feel fatigue in my core, shoulders, and low back.

I had a dental cleaning that went better than the last few – I’ve been needing periodontal cleanings every 3 months. It looks like the stuff I’ve been working on is definitely making a difference. All I can say is having an electric toothbrush with a built in timer and pressure sensitivity has helped a lot – so has upgrading the heads with some deep cleaning/stimulator bristles. Add to that, regular flossing and now I’ve been drinking water after every meal to raise the pH in my mouth a bit.

With my dental cleaning I got to the gym later than usual and was able to get an impedance scan done. I lost about a pound over the last 2 months, but half of that was muscle – guess I need to step up my protein intake.


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