I have been too lazy and busy to post but I have been keeping track of my training. What follows is a long dump of almost all my work since the last post. I have mostly been doing Z-health, limited Kettlebell work (swings, snatches, TGU), bodyweight exercises (hindu PU & squats) and yoga. This list is way too long so feel free to skim it or ignore it altogether. I understand.
NOTE: All Kettlebell work has been with the 16kg only, unless otherwise noted
9/24/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Snatches 15 L, R x 3 = 90 reps
Hindu Squats 20 x 3 =60 reps
Hindu Pushup 1 x 7
9/22/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Snatches 15 L, R x 3 = 90 reps
Hindu Squats 20 x 3 =60 reps
Yoga
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 2 rd.
Triangle Pose - 2 rd - Z drills in beginning postion - hips, pelvis & lumbar -helps increase ROM!Hindu Pushup 1 x 7
9/22/08
AM
Pilates session w/Marty Gallagher - focus on correct ab tension/patterning - not Rectus Abdominus dominant
Practice swings & snatches - tweaked form: more hip snap and keeping head erect at lock out
I actually used the 24kg for a short set of snatches!
PM
PM
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Swings 10 L, R x 1 - 15 L,R x 2
Hindu Squats 20 x 3
Working SuperSets
Swings 10 L, R x 1 - 15 L,R x 2
Hindu Squats 20 x 3
Yoga
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 2 rd.
Triangle Pose - 2 rd - Z drills in beginning postion - hips, pelvis & lumbar -helps increase ROM!
Hindu Pushup 1 x 7
9/20/08
Walking outdoors and standing most of the day - many miles logged
Day#6 of NHE induction
9/19/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Snatch 15 L, R x 4 - definitely harder this way!
Hindu Squats 20 x 4
Hindu Pushup 1 x 7
9/20/08
Walking outdoors and standing most of the day - many miles logged
Day#6 of NHE induction
9/19/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Snatch 15 L, R x 4 - definitely harder this way!
Hindu Squats 20 x 4
Yoga
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 2 rd.
Triangle Pose - 2 rd - Z drills in beginning postion - hips, pelvis & lumbar -helps increase ROM!
Hindu Pushup 1 x 7
Hindu Pushup 1 x 7
9/17/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Swing (10 L, R x 2)x 4 = 160 reps
Hindu Squats 15 x 4 = 60 reps
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Swing (10 L, R x 2)x 4 = 160 reps
Hindu Squats 15 x 4 = 60 reps
Yoga
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 2 rd.
Triangle Pose - 2 rd
Wallk outdoors - 45 min PM
9/16/08
Walk outdoors 20 min AM
9/15/08
feeling funky today - day 1 of NHE induction
Z-Health - combo R & I warmup - very limited
Yoga
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 2 rd.
Triangle Pose - 2 rd
Working SuperSets
KB Snatch - 10 L,R x 4
Hindu Squats - 15 x 4
Hindu PU - 1 x 7
9/14/08
Walk 45 min - moderate pace
9/12/08
Z-Health - combo R & I warmup - limited
Yoga
Polarity Squat - F & B, L & R, circles - 2 min
Sun Salute - 2 rd.
Triangle Pose - 2 rd
Working SuperSets
KB Snatch - 10 L,R x 4
Hindu Squats - 15 x 4
TGU - 3 L,R x 1
9/11/08
Z-Health - combo R & I warmup - limited
Yoga
Sun Salute - 1 rd.
Triangle Pose - 1 rd
Working SuperSets:
KB 1A swings - 10 L, R x 3 (16 kg)
Hindu Squats - 15 x 3
TGU - 2 L,R x 3 (16kg)
Hindu Pushup - 7 x 2
9/9/08
Z-Health - combo R & I warmup - limited
Yoga
Polarity Squat - F & B, L & R, circles - 1 min - tested AVG - sl. decrease in ROM?
Sun Salute - 1 rd. - test OK
Triangle Pose - 1 rd - test OK
Cossack - 2 reps L, R
Hindu Squats - 15 reps x 3
Hindu Pushups - 10 reps x 3
Hindu Pushups - 10 reps x 3
Kettlebells - 16kg only
Snatches - 10L, R x 3 - OK!
TGU - 5(2,3) L, R
Did Circuit style today: Snatch/Squat/PU x 3
Yoga, then TGU as a finisher
9/5 08
Z-Health - combo R & I warmup
Yoga
Polarity Squat - F & B, L & R, circles - 1 min - tested AVG - sl. decrease in ROM?
Sun Salute - 1 rd. - test OK
Triangle Pose - 1 rd - test OK
Hindu Squats - 15 reps x 4
Hindu Pushups - 5 reps x 3
Hindu Pushups - 5 reps x 3
Kettlebells - 16kg only
Swings - 10L, R - sl. decrease in ROM
Snatches - 5L, R x 3 - OK!
9/4/08
Z-Health - Combo R & I warm up
- tested: Lat heel (+), OUtside and middle toe pull (+)
ankle circles (-), Both knees (-)
9/2/08
Z - Health warm up - combo of I & R phase moves for whole body. Monitored how helpful each move was via Shoulder ROM. Thoracic moves - AP, Lat. Circles and Torso rotation all DECREASE ROM.
Yoga
Polarity Squat - F & B, L & R, circles - 1 min - tested AVG - sl. decrease in ROM?
Sun Salute - 1 rd. - test OK
Triangle Pose - 1 rd - test OK
Hindu Squats - 10 reps - test OK
Hindu Pushups - 5 reps - test OK
Hindu Pushups - 5 reps - test OK
Take long weekend off of all movement training
Week of 8/28 & 8/29
back was bothering me all week long - various Z moves, got adjusted by Dr. Joe on Tuesday and had Cranial work from Holly on Friday AM - both helped a lot. Massage and Emot. Clearing from Emmy helped too. Saturday was first pain free day in quite a while. Sunday in car most of day with Steve Weston (birding) was OK too.
8/25/08
Catch up notes:
8/26/08
Back/Sacrum still dysfunctional w/quite a bit of pain - Saw Dr. Joe this morning: C1 & L5
Z - began lying down again - toes, ankles, fingers, wrists, neck, pelvis
Standing toes, foot, ankle, knees, hips, pelvis
Almost standing straight - area of pain reduced -sitting at desk less painful
8/25/08
Z - began lying down - toes, ankles, fingers, wrists, neck, pelvis, hips
Standing toes, foot, ankle, knees, hips, pelvis
Psoas in spasm along w/Glut med and occas. obliques
using shoulder & neck in extension w/success to relieve px
Sitting very hard on my back!
Attended Z-Health I-phase Certification 8.21 - 8.24
8/7/08
AM - NWU2
PM:
AM - NWU2
PM:
Z-health - R-phase & I phase combo I can't describe - i just did it, didn't plan it or try to figure it out (NWU2 + R-phase)
Yoga
Polarity Squat - F & B, L & R, circles - several minutes
Sun Salute - 1 rd. w/focus on combo of original & new methods
Superset CC & KBs
1A swings 10 L, R x 2 = 40 reps x 3 = 120 total reps
1A swings 10 L, R x 2 = 40 reps x 3 = 120 total reps
Hindu Squats - 20 reps x 3 = 60 reps
TGU - 2 L, R x 3 = 12 reps
Hindu Pushups - 5 reps x 3 = 15 reps
TGU - 2 L, R x 3 = 12 reps
Hindu Pushups - 5 reps x 3 = 15 reps
More Yoga
Cossack - 2 reps L, R
Triangle Pose 2 reps L, R - focus on opening 'front' leg hip joint to create space for lower side of torso, so I can keep it straight.
Cossack - 2 reps L, R
Triangle Pose 2 reps L, R - focus on opening 'front' leg hip joint to create space for lower side of torso, so I can keep it straight.
8/6/08
AM - NWU2
8/5/08
AM - NWU2
PM:
Z-health - R-phase FBS minus 6 posit. ankle & 4 posit hip. Replace with: I phase supinated wrists & fingers, All 8 lunge posit pelvic drills
Yoga
Polarity Squat - F & B, L & R, circles
Cossack - 2 reps L, R
Sun Salute - 1 rd. w/focus on combo of original & new methods
Triangle Pose 2 reps L, R - focus on opening 'front' leg hip joint to create space for lower side of torso, so I can keep it straight.
Superset CC & KBs
Hindu Squats - 10 reps
Hindu Pushups - 5 reps
Hindu Pushups - 5 reps
Kettlebells - w/16 kg
1A swings 10 L, R = 20 reps
2 comments:
Hey Jim, good to see you're (or 'your' as the kids says) still kicking. I've been focusing on GS just as a way of organizing my training. A lack of mobility in my left shoulder has caused a whole lot of unhealthy compensations, so I'm working with a CST guy (don't have access to a Z-Healther). But even with my left forearm being sore from doing things correctly, I'm completing nine minute sets of snatches with one hand-switch and ten minute sets of double jerks. So I can't really complain.
Ron, Thanks for checking in. Glad to hear from you too. Too bad you can't connect with a Z-health person. It has truly helped me work through some kinks that have been in my system for a long time.
Possibly the R-phase exercises if done slowly will help you. A DVD is available although it's best to get your movement checked by a certified Z trainer.
As for me, I am gradually ramping up my training and actually did a full workout with the 24kg yesterday! First time in about 6 months! It was fine.
You sound like you are kicking ass, shoulder notwithstanding. All those reps with GS are pretty hardcore. Power to you!
Personally, I get too bored with really long sets of anything, so break it up circuit style. (I have a bike trainer to do indoor cardio in the winter and even a 20 minute ride is boooring - not like riding my mountain bike out on the trail at all).
I am still trying to cut weight and lose fat so intense cardio is the order of the day. In fact, I am contemplating doing the Brutal Minimalist Fitness regime (BMF) a la IronTamer (David Whitley)
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