Hello! It's been so long since I posted. Can't come up with anything fancy, just a huge download of what I've been up to in the last 6 weeks. As you'll see with a quick glance, I have been working out, just 'punching the clock' and nothing special to say. I finally got myself a real girlfriend and my priorities have shifted a bit.
Bottom line is the Holidays, relationship and staving off illness caused me to step back a bit from my training progression. Now I am covering old ground with a few new twists: regular qigong training and my lat pulls are steadily improving. In a few months I expect to be able to do bodyweight pullups, my real goal with these.
1/23/09
PM - Z Health
10 min warm up - FBS - 90% R-phase
1/22/09
PM - Z Health
10 min warm up - FBS - R-phase
1/20/09
Bottom line is the Holidays, relationship and staving off illness caused me to step back a bit from my training progression. Now I am covering old ground with a few new twists: regular qigong training and my lat pulls are steadily improving. In a few months I expect to be able to do bodyweight pullups, my real goal with these.
1/23/09
PM - Z Health
10 min warm up - FBS - 90% R-phase
Working Sets w/16kg
Swings - (12 L,R x 2)x 5 = 240 reps
Hindu Squats (20 x 5) = 100 reps = 340 reps total
Dao Zou - several laps around the gym
Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - hard to get last rep down to chest in last set
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
All 3 swings - 30 secs ea.
1/22/09
PM - Z Health
10 min warm up - FBS - R-phase
Working Sets- w/24kg
Military Press Ladder -5 x (1,2,3) L,R- easy except L delt hurts in mid-press
Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - pretty easy except for the last rep of last set
Dao Zou - many laps around room as recovery time between working sets - many variations used
Dao Zou - many laps around room as recovery time between working sets - many variations used
Yoga
Polarity Squat - L,R, & F,B & circles CW, CCW
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
Qigong
Qigong
Cloud Hands - 1 minute
1st & 2nd swing - 1 minute
1/20/09
PM - Z-Health
10 min warm up - R & I drills whole body
Dao Zou - several laps around the gym
Cloud Hands - 1 minute
1st & 2nd swing - 1 minute
Working Sets w/16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps
Hindu Squats (20 x 5) = 100 reps = 300 reps total
Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - hard to get last rep down to chest in last 2 sets
1/19/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets w/16kg
Dao Zou - several laps around the gym
Cloud Hands - 1 minute
1st & 2nd swing - 1 minute
Swings - (10 L,R x 2)x 5 = 200 reps
Hindu Squats (15 x 5) = 75 reps = 275 reps total
Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last 2 reps down to chest in last 3 sets
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/16/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets w/16kg
Dao Zou - several laps around the gym
Cloud Hands - several minutes
1st & 2nd swing - several minutes
Swings - (10 L,R x 2)x 5 = 200 reps
Hindu Squats (15 x 5) = 75 reps = 275 reps total
Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last rep down to chest in last 3 sets
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
Dao Zou
6-8 laps, some w/hand on middle burner ~ 400 steps?
1/15/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets-
Dao Zou - several laps around the gym
Cloud Hands - several minutes
1st & 2nd swing - several minutes
Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last reps down to chest
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/13/09
1/12/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets- w/24kg
Snatch - 10 L,R on the minute 3x (takes 40 sec) - many minutes betweeen sets
Military Press Ladder -5 x (1,2,3) L,R
Lat pulldown - wide front grip - 5 x 5 @ 140 lbs
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/9/09
PM - Z health - FBS
Working Sets- w/24kg
Dao Zou - several laps around the gym
Cloud Hands - several minutes
1st & 2nd swing - several minutes
Snatch - 10 L,R on the minute 2x -experimental (takes 40 sec)
Lat pulldown - wide front grip - 5 x 5 @ 140 lbs
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/8/09
Felt sick today - no workout at all
1/7/09
Patient after work & Carb load day - no exercise time
1/6/09
AM - watched Dao Zou DVDs - good stuff! Look forward to adding it into my day. This is Matt Furey's 'backwards training' info
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets- w/24kg
Snatch - 5 x 5 L,R
Military Press Ladder -5 x (1,2,3) L,R
Lat pulldown - wide front grip - 5 x 5 @ 130 lbs (was too easy - will switch to 140 next time)
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/5/09
PM - Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps
Hindu Squats (15 x 5) = 75 reps = 275 reps total
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
12/30/08
PM -
Acu pts-
Z-Health - 15 min warm up - R & I drills whole body
Qigong
Cloud Hands ~ 2 min
All 3 swings ~ 2 min ea.
Heaven & Earth - 5 rds
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
Long layoff over Holidays- plan to use it as a wave and re-start training
12/23/08
AM - Long Life Acu-pts (all up to face/head)
Shovel snow -yeah, I consider this a workout!
Bad indigestion - can't do anything too taxing w/o making it worse or puking
this is a recurring habit of late (last month or so) My body tells me I need to do qigong regularly remedy this problem
PM -
Z-Health - 15 min warm up - R & I drills whole body
Qigong
Cloud Hands ~ 2 min
All 3 swings ~ 2 min ea.
Heaven & Earth - 5 rds
Working Sets
Lat pulldown - wide grip - front - worked in between yoga exercises
5 x 5 @130 lbs
5 x 5 @130 lbs
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds - focus on evenness L & R - need more wt. in back leg when facing R. Also L shoulder ROM not as good when doing R side
Sun Salute - 1 rd
12/22/08
AM - 2/3 main pts
Not feeling strong or ready for a hard workout (again) - whip up something not too hard:
PM -
Z-Health - 10 min warm up - R & I drills whole body
Working Sets
Lat pulldown - wide grip - front
3 x 5, 1 x 10 @120 lbs
3 x 5, 1 x 10 @120 lbs
TGU - w/24kg
2 x 3 L, R
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds
12/19/08
AM - Long life Acu-pts
PM -
Wanted an easy strength-based session today - this fit the bill
Z-Health - 10 min warm up - R & I drills whole body
Working Sets
Lat pulldown - wide grip - front
2 x 5 @110 lbs, 3 x 5 @ 130 lbs (110 was too easy)
2 x 5 @110 lbs, 3 x 5 @ 130 lbs (110 was too easy)
1-arm Bent Row - 70 lb dumbell
5 x 5 L,R
Military Press Ladder - w/24kg
5 x (1,2,3) L,R
5 x (1,2,3) L,R
Yoga
Neck Bridge - 10 rocks
Sun Salute - 1 rd. - use 'warrior stance' to get more hip flexor stretch, hands & feet closer in down dog posit.
Neck Bridge - 10 'rocks'
Polarity Squat - F & B, L & R, circles ~ 2 min
Polarity Squat - F & B, L & R, circles ~ 2 min
Neck Bridge - 10 'rocks'
Triangle Pose - 2 rds
Triangle Pose - 2 rds
Neck Bridge -10 'rocks'
Sun Salute - 1 rd.
Sun Salute - 1 rd.
Neck Bridge - 10 'rocks'
12/18/08
AM - main 3 pts
PM - Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps - some sets done with eyes closed - swings easy, snatches take more focus
Hindu Squats (20 x 5) = 100 reps = 300 reps total
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds -
12/16/08
AM- Long Life Acu-pts
Shovel walk & driveway
Demo KB drills w/Calvin - Clean, press, swing, snatch, TGU, BUP w/24 & 16kg
1 x 3 L,R w/32kg
PM - Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (10 L, R x 4) + Swings - (10 L,R x 4) 1 = 160 reps
Hindu Squats (20 x 5) = 80 reps = 240 reps total
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds -
12/15/08
AM- partial Long life pts
feeling way off today - Z health session - 30 min I & R phase
Qigong
Cloud Hands
All 3 swings
Yoga
Polarity Squat - usual
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
12/12/08
AM - long life Acu-pts
PM
Z-Health
10 min warm up - R & I drills whole body
Working Sets
Lat pulldown - wide grip - behind neck - hurts neck/shoulders - won't do behind neck again
5 x 5 @100 lbs
5 x 5 @100 lbs
Lat pulldown - w/pullup grip (thumbless)
5 x 3 @ 150 lbs
1-arm Bent Row - 70 lb dumbell
5 x 5
Military Press Ladder - w/24kg
5 x (1,2,3) L,R
5 x (1,2,3) L,R
Yoga
Neck Bridge - 10 rocks
Sun Salute - 1 rd.
Neck Bridge - 10 'rocks'
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Neck Bridge - 10 'rocks'
Triangle Pose - 2 rds
Triangle Pose - 2 rds
Neck Bridge -10 'rocks'
Sun Salute - 1 rd.
Sun Salute - 1 rd.
Neck Bridge - 10 'rocks'
12/11/08
AM - long life Acu-pts
PM -
Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (12 L, R x 5) + Swings - (12 L,R x 5) 1 = 240 reps
Hindu Squats (20 x 5) = 100 reps = 340 reps total
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds -
4 comments:
"I finally got myself a real girlfriend and my priorities have shifted a bit."
Good for you, bro.
You know how to train, so I'm not even going to comment about that.
Let's go chuck some lead soon. I need to shoot.
A girlfriend, huh? What a lucky woman!
Diane :)
Jim,
great minds think alike regarding lats but regarding girlfriends, you can keep your real one and I'll stick to my plastic one!
Remember when we were both trying to pump up our pullup numbers? I flailed at it a little longer than you did but came to the realization that I did not have the resources. I mean, my lats couldn't bent press 32kg but I was asking those same lats to pull my 100kg ass up a pullup station. I have been bent pressing to build up some muscle so that I can try some pullups once it warms up outside. Maybe with some lats both of us will have more luck this time around.
Ron,
Sorry for the big-assed delay in responding. Life has been busy for me lately; I was prepping for a Z-Health seminar, then I went to the Z-Health t-phase seminar last week, my son broke his arm 2 days before I left and needed surgery, then re-entry has been hectic getting caught up again.
As for our lats, I am finding the pulldowns to be a very different exercise than pullups in terms of how my body likes them. Which is to say, they don't. My shoulders have been bugging me again and it sucks. Maybe I should try some bent pressing too, although my ROM is not the greatest and that could irritate them more.
Fawn Friday suggests just negative reps to build PU power, but I am not fond of that either (esp. when I can only do a rep or two anyways)
The learning curve goes on...well at least I inspired you a bit to reconsider adding them back into your routine when it warms up again.
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