10/20/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets w 24kg
Military Press Ladder - (1,2,3) x 5 L,R
Hindu Squats - (15 x 5) = 75 reps
Back was off this morning - got adjusted so decided to take it easy today
10/17/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets w16kg
Swings (10 L, R x 2) x 5 = 200 reps
Hindu Squats (30 x 5) = 150 reps - this was hard today!
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
Cossack - 1 rep L, R
10/16/08
Z-Health - combo R & I warmup - 10 min
Working Sets w/24kg
Military Press Ladder - (1,2,3,4,5) x 1 + (1,2,3,4) x 4, - L,R - did each ladder nonstop & took long (2-3min) walk breaks in between ladders
Yoga
Sun Salute - 2 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Triangle Pose - 1 rep L, R - Z drills before
Cossack - 1 rd
October 20, 2008
October 15, 2008
Training Progress
10/15/08
Z-Health - combo R & I warmup - 10 min
Working Supersets w16kg
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
10/14/08
Sun Salute - 1 rd.
10/13/08
10/12/08
walking on logging roads & ATV trails ~ 3 hrs - ditto yesterday
10/11/08
Up north scouting and preparing for deer hunting season. Did a little grouse hunting too
walking on logging roads & ATV trails ~ 2 hrs - hanging deer stands. Occasional heavy carrying and lifting involved.
For those of you unacquainted with walking in the Minnesota north woods, it's not like your stroll in the mall or walk on a treadmill. These trails are very uneven, muddy and often laced with fallen tree limbs and large rocks. Once you get off the trail, it's a real workout and test of agility just walking, with all the rocks, deadfalls and thick brush, it burns some serious calories getting around! High boots are highly recommended to keep stuff out off your feet and limit twisted ankles.
10/10/08
Z-Health - combo R & I warmup - 10 min
Working Supersets w/16kg
Yoga
Sun Salute - 1 rd. - extra time spent in downward dog & Lunge positions
Polarity Squat - F & B, L & R, circles - 1 min
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
Z-Health - combo R & I warmup - 10 min
Working Supersets w16kg
Swings (10 L, R x 2) x 3 + (12 L, R x 2) x 2 = 216 reps
Hindu Squats (30 x 5) = 150 reps
At 366 reps, this is a tough workout, but I have a plan: I will hold at 150 reps in Hindu Squats for a while and work up to 5 sets of 12 x 4 (L,R) with the 16kg. That will be total 390 reps! I will add 10 more Squats to make it an even 400.
Next I may try moving up to the 24kg with the same format or switch to something else for a change.
Yoga
Hindu Squats (30 x 5) = 150 reps
At 366 reps, this is a tough workout, but I have a plan: I will hold at 150 reps in Hindu Squats for a while and work up to 5 sets of 12 x 4 (L,R) with the 16kg. That will be total 390 reps! I will add 10 more Squats to make it an even 400.
Next I may try moving up to the 24kg with the same format or switch to something else for a change.
Yoga
Sun Salute - 1 rd. - extra time spent in downward dog & Lunge positions
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd. - done at faster pace - almost coordinated w/breathing
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
10/14/08
Z -Health - combo R & I warmup - 10 min
Working Supersets w/24kg
YogaWorking Supersets w/24kg
Military Press Ladder - (1,2,3) x 4, (1,2,3,4,5) x 1 - L,R - did each ladder nonstop & took walk breaks in between ladders
Hindu Squats - 35 x 1 = 35 reps
I definitely will be working up to 5 x 5 ladders with the 1.5p. Then what's next? Hmmmm. I guess I'll cross that bridge when I come to it.
I definitely will be working up to 5 x 5 ladders with the 1.5p. Then what's next? Hmmmm. I guess I'll cross that bridge when I come to it.
Sun Salute - 1 rd.
Polarity Squat- F & B, L & R, circles - 1 min
Triangle Pose - 1 rep L, R - Z drills before
Triangle Pose - 1 rep L, R - Z drills before
Cossack - 1 rd.
10/13/08
very tired, sleepy & depressed at workout time - nap instead
10/12/08
walking on logging roads & ATV trails ~ 3 hrs - ditto yesterday
10/11/08
Up north scouting and preparing for deer hunting season. Did a little grouse hunting too
walking on logging roads & ATV trails ~ 2 hrs - hanging deer stands. Occasional heavy carrying and lifting involved.
For those of you unacquainted with walking in the Minnesota north woods, it's not like your stroll in the mall or walk on a treadmill. These trails are very uneven, muddy and often laced with fallen tree limbs and large rocks. Once you get off the trail, it's a real workout and test of agility just walking, with all the rocks, deadfalls and thick brush, it burns some serious calories getting around! High boots are highly recommended to keep stuff out off your feet and limit twisted ankles.
10/10/08
Z-Health - combo R & I warmup - 10 min
Working Supersets w/16kg
Swings (10 L, R x 2) x 5 = 200 reps
Hindu Squats (30 x 4) + (20 x 1) = 140 reps
Hindu Squats (30 x 4) + (20 x 1) = 140 reps
Yoga
Sun Salute - 1 rd. - extra time spent in downward dog & Lunge positions
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd. - done at faster pace - almost coordinated w/breathing
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
October 9, 2008
Training update
10/9/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets w/24kg
Military Press Ladder - (1,2,3,4) x 5 L,R - did each ladder nonstop & took walk breaks in between ladders - Pretty tough today
Hindu Squats - 30 x 1 = 35 reps
Yoga
Sun Salute - 2 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Triangle Pose - 1 rep L, R - Z drills pre-asana- still helping!
10/8/08
Walk - 50 min
Z-Health - combo R & I warmup - 10 min
Working SuperSets w/24kg
Military Press Ladder - (1,2,3,4) x 5 L,R - did each ladder nonstop & took walk breaks in between ladders - Pretty tough today
Hindu Squats - 30 x 1 = 35 reps
Yoga
Sun Salute - 2 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Triangle Pose - 1 rep L, R - Z drills pre-asana- still helping!
10/8/08
Walk - 50 min
October 7, 2008
BMF - my way
10/7/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Swings (10 L, R x 2) x 5 = 200 reps (16kg)
Hindu Squats (30 x2) + (25 x 2) + (20 x 1) = 130 reps
Yoga
Sun Salute - 1 rd. - extra time spent in downward dog & Lunge positions
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd. - done at faster pace - almost coordinated w/breathing
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
The Hindu squats are tough. I could only do 2 sets of 30 and had to back off to sets of 25, then 20. The burn is intense and catching up the breathing is too, especially when trying to go right to a set of swings! Getting to a set of 50 in a row will be a challenge. How those dudes do sets of 100s & 100s nonstop is crazy stuff!
I did realize however, that I am doing a version of Iron Tamer's Brutal Minimalist Fitness (BMF) and as for rep totals, it is more volume! So I'm in better shape than I thought. The BMF is a total of 300 reps, 150 each of Swings and Hindu Squats.
Today I did a total of 330 reps; 200 swings & 130 Hindu Squats. It is an interesting combo of exercises and is a great cardio and lower body/drive chain workout.
Z-Health - combo R & I warmup - 10 min
Working SuperSets
Swings (10 L, R x 2) x 5 = 200 reps (16kg)
Hindu Squats (30 x2) + (25 x 2) + (20 x 1) = 130 reps
Yoga
Sun Salute - 1 rd. - extra time spent in downward dog & Lunge positions
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd. - done at faster pace - almost coordinated w/breathing
Triangle Pose - 1rep L, R - Z drills for thoracics, hips, pelvis, lumbar & knee
The Hindu squats are tough. I could only do 2 sets of 30 and had to back off to sets of 25, then 20. The burn is intense and catching up the breathing is too, especially when trying to go right to a set of swings! Getting to a set of 50 in a row will be a challenge. How those dudes do sets of 100s & 100s nonstop is crazy stuff!
I did realize however, that I am doing a version of Iron Tamer's Brutal Minimalist Fitness (BMF) and as for rep totals, it is more volume! So I'm in better shape than I thought. The BMF is a total of 300 reps, 150 each of Swings and Hindu Squats.
Today I did a total of 330 reps; 200 swings & 130 Hindu Squats. It is an interesting combo of exercises and is a great cardio and lower body/drive chain workout.
October 6, 2008
The learning continues
10/6/08
I stayed up too late a lot this weekend so needed to take it easy today:
Z-Health - combo R & I warmup - 10 min
Working SuperSets w/ 24kg
Military Press Ladder - (1,2,3) x 5 L,R - did each ladder nonstop & took walk breaks in between ladders
Hindu Squats - 30 x 1 = 30 reps - prepping for BMF - when I can do a set of 50 reps nonstop I will be ready for the real thing. In the meantime, I'll keep doing some combo of swings & Hsquats
Yoga
Sun Salute - 2 rd.
Triangle Pose - 1rep L, R - Z drills in beginning & middle postion - Thoracics, hips, pelvis, lumbar & knee- ^ ROM even more adding Thoracics! I easily touched the floor on my R side doing the Z drills before attempting the move. This is a PR for me! Awesome!
Polarity Squat - F & B, L & R, circles - 2 min
10/4/08
Walk 30 min
10/3/08
Z-Health - combo R & I warmup - 10 min
Working SuperSets w/ 24kg
Military Press Ladder - (1,2,3,4) x 4 - walk breaks in between
Hindu Squats - 30 x 1 = 30 reps
Yoga
Sun Salute - 2 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Triangle Pose - 1rep L, R - Z drills in beginning & middle postion - hips, pelvis, lumbar & knee- ^ ROM even more adding knee!
October 2, 2008
Training continues...progress noted
Note: I am getting in the habit of using the term Training Session, or just 'training' instead of 'workout'. To me, a workout implies a rather mindless iteration of the same old same old. A cookie cutter repetition that can be done with little or no focus or attention. (I know others have introduced me to and use this concept already [Master RKC Mark Riefkind] but my thanks to Dr. Eric Cobb and Z-health for getting this concept deep enough into my cranium to actually make the shift.)
I think the term Training Session connotes focused awareness and implies a progression of some kind. Definitely not a 'hamster on a wheel' type approach. What to you think? Is it just semantics?
I also noticed that aside from the recent step up to work with the 24kg (Yay!) I was unconsciously building toward the Brutal Minimalist Fitness (BMF) routine. So I decided to get conscious about it. I looked up Sr. RKC David 'IronTamer' Whitley's training regimen and now plan to work up to accomplishing it this fall.
After using the 1.5p yesterday, I also want to redo the full 5x5 press ladder with the 24 now (I love the clean! And the Military press w/ a bell!) It's probably too much to try to do both at the same time, eh? I am wondering here if I should just continue to play with the 24kg as a strength tool (low reps/volume) while using the 16kg as an endurance/GPP tool. Ah, decisions, decisions...
The upshot is that I now feel sufficiently able to control my startle reflex AKA fight, flight or freeze reflex (thanks to cutting way back , getting lots of bodywork and doing lots of Z health) to actually have a more intensive training goal! Along with my step up to using the 24kg, this feels like significant progress in my rebuilding program! I am pretty happy about it.
What follows is a summary of my training since the last post. I have included almost all of my activities (the walking) as it was of significant duration.
10/01/0845 min walk
9/30/08
Z-Health - combo R & I warmup - 5 min
Working SuperSets -USED 24kg for full training session! I haven't done this since March!
Military Press Ladder - 1,2,3,4 x 3 - walk breaks in between
Hindu Squats - 15 x 4 = 60 reps - walk breaks in between
Swings - 10 L, R = 20 reps
Snatches -5 L,R
TGU 1 rep L, R - spinal extension afterwards
Yoga
Polarity Squat - F & B, L & R, circles - 2 min
Sun Salute - 1 partial rd.
Triangle Pose - 1 rd
spinal extension afterwards
9/29/08
Z-Health - combo R & I warmup - 5 min
Working SuperSets (16 kg)
Swings (10 L, R x 2) x 5 = 200 reps
Hindu Squats 20 x 5 = 100 reps
Yoga
Polarity Squat - F & B, L & R, circles - 3 min - too much flexion - irritated lumbar spine
Sun Salute - 1 partial rd.
Hunting Trip:
9/28/08
Walking on woodland ATV trails and logging roads, also through the woods some. ~4 hrs
9/27/08
Walking on woodland ATV trails and logging roads, also through the woods some. ~5 hrs
9/26/08
Walking on woodland ATV trails and logging roads, also through the woods some. ~5 hrs
9/25/08
Z-Health - combo R & I warmup - 5 min (phone call)
Working SuperSets (16 kg)
Swings 10 L, R x 1 = 20 reps - felt shift in R ilium- mm test said DO NOT continue
Hindu Squats 20 x 2 = 40 reps
Yoga
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 1 rd - Z drills in beginning postion - went easy on R side d/t ilium
Carry & Lift water cans - (2-7 gallons each = 16-56lbs!)
carried ~50 ft and hoisted onto a trailer ~ 12 of 'em
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