a Golden age

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Bram
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Re: a Golden age

Post by Bram » Wed Mar 24, 2010 9:35 pm

March 24th

Lat Pulldown (parallel grip) 85lbs x 20, 15, 12; 80lbs x 10, 70lbs x 12
Push-Down's 30lbs x 15, 14, 25lbs x 12, 10, 9
Standing Cable Reverse Flyes 15lbs x 10, 10; 10lbs x 12
Side Lying DB Ext. Rotation 5lbs x 10-15 reps x 4 sets
Seated DB Ext. Rotation 1lb x 15, 2lbs x 10

On the reverse flyes and pull-down's I kept my shoulder blades together and down.

Tried a push-up, it hurt, and skipped that portion today.

Had a good stretching class last night, music was Carboot Soul by Nightmares on Wax.

Later in the day did a private yoga class.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Sat Mar 27, 2010 4:42 pm

March 26th

Back Squat 225 x 6, 4, 4, 4, 3
Natural Glute-Ham Raise x 8 x 5 sets
Good Morning 85lbs x 10 x 5 sets
1-Leg Bench Jumps (3 blocks high) x 5 each leg x 2 sets
Tabata Bicycle Crunches

Already can tell a difference from the upper back work.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Thu Apr 01, 2010 5:05 am

March 28th

Seated Cable Rows 47.5lbs x 18, 13, 12
DB Bench 40's x 20, 45's x 15, 45's x 12, 40's x 12
EZ-Bar Reverse Curl 40lbs x 20, 15, 12, 10
DB Bent-Over Kickback's with Twist 7.5's x 15, 12, 10, 8
Cable Reverse Flyes (focused on squeezing scapulae together) 10lbs x 10, 9, 9
DB Seated Ext. Rotation 2lbs x 17, 3lbs x 12

March 30th

DB Walking Lunges 60's x 8, 5, 5, 4, 4
Hamstring Curl 125lbs x 8, 135lbs x 6, 145lbs x 4, 145lbs x 4, 125lbs x 5
45 Degree Back Extension +45lbs x 12, 10, 15, 12, 10
Heavy Bag -- Roundhouse Kicks x 10 each side, Front Kicks x 10 each side
Cable Neck Harness Extensions 10lbs x 16, 14, 12

March 31st

Yoga private earlier in the day.

Lat Pull-Downs -- Underhand Grip 90lbs x 12, 95lbs x 12, 95lbs x 12
Bench Press 140lbs x 10, 10, 10, 10
EZ-Bar Curl 60lbs x 15, 13, 10, 8
Cable Push-Down's 25lbs x 20, 30lbs x 13, 30lbs x 12, 30lbs x 10
Cable Reverse Flyes (focused on squeezing scapulae together) 15lbs x 12, 10lbs x 12
DB Side Lying Ext. Rotation 3lbs x 20
DB Seated Ext. Rotation 2lbs x 20, 20
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Fri Apr 02, 2010 9:45 pm

April 2nd

1-on-1 yoga this morning. Really cool, can feel a difference in my balance with the poses and also can feel my alignment becoming more natural.

Plan to lift lower body tonight.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Sun Apr 04, 2010 4:18 am

April 3rd

Box Hurdle's @ 6, 7, 8 high x 5, 5, 5; @ 6, 7, 8 high x 5, 5, 3 (didn't try twice); @ 6, 7, 9 high x 5, 4 (caught once), 2 (skipped 3 times)

The hurdle's were tough. I did them like GSP in this video:



Back Squat 235 x 3, 3, 3, 3; 225 x 4 (squatting much further back than previous times, initially much harder but now muscles feeling more coordinated and stronger)
Glute-Ham Raise x 8 x 5 sets
45 Degree Hyper-Extensions +45lbs x 15 x 5 sets
Windmill (feet on aerobic steps) 80lbs x 6 each side
Decline Leg Raise (base on aerobic step) x 16

Overall, really strong workout. I'm curious to improve the hurdle height as well as measure whether I'm actually jumping that high.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Mon Apr 05, 2010 2:35 am

April 4th

Towel Chins x 10; Seated Cable Rows 50lbs x 10, 10, 8
Fingertip Pushups x 20, (4 fingers each hand) x 15, (3 fingers each hand) x 10
DB Hammer Curls 25's x 18, 15, 12, 12
Lying DB Kickbacks 10's x 15, 12; 7.5's x 12, 12

Shoulder Stuff
Standing Cable Scarecrow's 20lbs x 8, 15lbs x 8, 15lbs x 8
Lying DB Ext. Rotation 3lbs x 20
Seated DB Ext. Rotation 2lbs x 20

My buddy lent me a very nice surfboard today. Took it right to the beach. Shoulders were tired, but stayed out for about an hour. Fun!
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Tue Apr 06, 2010 11:42 pm

April 6th

DB Walking Lunges 65's x 10, 8, 7, 6, 5
Hamstring Curls 150lbs x 4, 4, 3, 3; 135lbs x 5
Full-Contact Twist +25lbs x 6 each side x 2 sets
BOSU Sit-Up with Band x 14, 12, 12
45 Degree Hyper-Extension's +45lbs x 20, 14, 12, 12, 12

Surfed for 45 minutes. Need more wax, and my shoulder was so-so. My plan is to be super-attentive to my form during rows, chins and pull-downs; working on scapular retraction and depression for each rep.

About 3lbs under my ideal weight. Trying to eat my way back up.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Wed Apr 07, 2010 10:05 pm

Did three hill sprints with my clients last night, strained my hip/groin a bit, but almost 100% today. Weight nearly recovered.

April 7th

Seated Cable Rows with Bar 40lbs x 12, 10, 10, 8; 35lbs x 11
DB Bench 50's x 20, 20, 20, 20; 45's x 14
DB Curls 22.5's x 12, 20's x 10, 17.5's x 9, 15's x 12, 12.5's x 12
Seated DB Ext. Rotation 2lbs x 20, 2lbs x 20, 3lbs x 15
Lying DB Ext. Rotation 3lbs x 20 x 2 sets

Used a slightly wider grip than normal on the rows, making sure to contract my shoulder blades hard before each rep -- noticed an improvement in lower lats working.

Rotator cuff was being directly worked today by the lying dumbbell work, when I started adding it back in I was hitting other muscles.

Still don't know a great format for this upper body routine. Going for pull-downs/pull-ups, presses and triceps for next upper day.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Sat Apr 10, 2010 8:37 pm

April 9th

Jab, Cross, Jab, Rear Leg Roundhouse Kick x 4 each side
Flying Knee's x 10 each side x 2 sets
Punch Out's x 40, 40 (2nd set was weak)

Leg Press 450lbs x 8, 8; 500lbs x 5, 4 (on my attempted 5th rep the machine came down on me); 450lbs x 5
Back Extensions +65lbs x 10, 8, 8, 8, 8
Glute-Ham Raise x 8 x 5 sets (bent legs slightly)

April 10th

Clapping Push-Ups x 12 (got 1 double clap!), 10 (double clap again!)

Lat Pulldown's 85lbs x 15, 90lbs x 12, 8; 85lbs x 10, 10
DB Incline Bench 50's x 20, 20; 55's x 12, 12, 8
EZ-Bar Incline Skull-Crusher's 50lbs x 14, 10, 8, 7, 6

Seated Overhead Cable Flye's 15lbs x 15, 20lbs x 12, 10

Yoga Private. Pulled off some super cool yoga today. I don't know pose names, but stuff I've wanted to do for a long time.

Eating like a machine.

EDIT:

One of the poses was this one --

http://www.yogajournal.com/poses/2479

The other one was what this girl does at 25 seconds in, but I go up and come down with legs straight, not just up like her.

Last edited by Bram on Thu Apr 15, 2010 6:59 pm, edited 1 time in total.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Thu Apr 15, 2010 6:49 pm

April 12th-18th

Rest Week.

Wednesday, A.M. -- Rotator Cuff exercises
Wednesday, P.M. -- Yoga for 30 minutes

I managed the 3 attached files in sequence and my shoulder continues to improve.

EDIT:

Saturday, A.M. -- Rotator Cuff exercises.

It's been very nice to do nothing.
Attachments
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ekapadakou_1.jpg (14.55 KiB) Viewed 4075 times
HP_209_Chaturanga_248.jpg
HP_209_Chaturanga_248.jpg (13.45 KiB) Viewed 4075 times
Last edited by Bram on Tue Apr 20, 2010 10:39 pm, edited 1 time in total.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: a Golden age

Post by Bram » Tue Apr 20, 2010 10:39 pm

April 19th

Alt. Knees to Heavy Bag x 20 each leg
Alt. Front Kicks x 10 each leg
Roundhouse Kicks x 10 each leg (knocked the bag over for first time with r.house)
Alt. Knees x 20 each leg

Clapping Push-Up's x 10 x 3 sets (got 2 double clap's on first set)
alternated with
Hurdle Jumps 38" x 8, 40" x 6, 42" x 6 (did a 44" inch with one of my client's later in the day)

Tabata Endless Rope at Easiest Resistance x 1398 feet

Abs x 5 sets of various exercises for 20 reps each, short rest between sets

Four20

5 Finger Push-Ups x 20, 4 Finger x 12, 3 Finger x 7, 4 Finger x 9, 5 Finger x 12
Dual Pulley Lat Pulldown's x 5 sets (concentrated on form, didn't pay attention to reps)
Incline EZ Skull-Crusher's 60lbs x 10, 50lbs x 10, 10, 9; 45lbs x 10
DB Snatch's 30lbs x 10 each side, 25lbs x 10 each side
Side Lying Rotator Cuff 5lbs x 15, 5lbs x 18, 7.5lbs x 13

Took a yoga class in the evening, around 1.5 hours with a 10 minute laying on your back period. Sweated buckets and woke up to being drenched in sweat twice last night. I'm not a sweaty person normally.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Fri Apr 23, 2010 3:16 am

April 22nd

Yoga for 30 minutes.

Good Morning's 135lbs x 8, 8, 6, 6; 155lbs x 4
1-Leg Step-Down's 6 blocks x 10, 7 blocks x 10, 8 blocks x 6, 9 blocks x 5, 9 blocks x 5
1-Leg Deadlift's 30's x 8, 8, 8, 8; 35's x 8
Hamstring Curls 150lbs x 4, 155lbs x 3, 150lbs x 3, 3, 2
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Fri Apr 23, 2010 8:40 pm

April 23rd

Hamstrings are sore from yesterday.

DB Bench 60's x 15, 15, 12, 14, 11
Seated Rows 40lbs x 11, 7, 7; 35lbs x 7, 8
EZ Reverse Curls 50lbs x 10, 9, 8, 7, 7
Standing Barbell Ext. Rotation 15lbs x 8, 12lbs x 9, 9lbs x 10
Lying DB Ext. Rotation 5lbs x 20, 5lbs x 17

Maybe 30-40 minutes of surfing, caught a couple great waves, my last one in particular.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Mon Apr 26, 2010 4:42 am

April 25th

Surfed twice, maybe 45 minutes in the morning, 70ish minutes in the evening. Really cold at night. Caught some good waves.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Tue Apr 27, 2010 7:02 am

April 26th

1. Lower Body Explosive

Hurdles (land, spin, jump back) 36" x 12, 38" x 10, 40" x 8 (good form), 42" x 6

2. Upper Body Speed

Clapping Push-Ups x 15, 12, 10, 10

3. Bag Work

Knees x 20, Speed Knees x 20
alternated with
Punch-Out's x 40, 40

4. Abs

Dragon Flag's x 8 x 4 sets
alternated with
Side Bends over 45 Degree Machine x 15, 12, 10, 8

Notes:

Made a 48" hurdle after the regular sets. My buddy cleared 52".

Tired and sore from surfing. Spent maybe 4 hours engaged in chess today.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Wed Apr 28, 2010 4:29 am

April 27th

Clean and Press 115 x 10, 10, 10, 10, 5

DB Bench 60's x 15, 12, 12, 10, 12
alternated with
Lat Pull-Down's 85lbs x 12, 12, 12, 12, 12

Skull-Crusher's 60lbs x 3 sets, 55lbs x 1 set, 50lbs x 1 set

Did a yoga pose that I learned between sets to stretch out my shoulder's. Felt really good, shoulders and posture have both improved a lot.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Sat May 01, 2010 5:44 pm

April 30th

Hanging Leg Raise/Hanging Knee Raise x 7/8, 3/9, 3/9
Full-Contact Twist +30lbs x 6, 5
1-Leg DB Deadlift 35's x 8, 35's x 8, 40's x 8, 40's x 8, 45's x 8
1-Leg Step-Down's 7 blocks x 10, 8 blocks x 10, 9 blocks x 6, 9 blocks x 6, 9 blocks x 5
Glute-Ham Raise x 8, 8, 8, 4, 3

On the glute-ham raises I set my body a given distance away from a smith machine bar and made sure to lightly touch it at the bottom of each rep. On the higher sets I started further away and ended up with less reps.

Body feels really good from training abs again, hit the bag a little bit and the difference in power was significant.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Sun May 02, 2010 4:23 am

May 1st

Bench Press 170lbs x 6, 170lbs x 5, 165lbs x 5, 160 x 4, 160 x 3
Seated Rows 40lbs x 14, 45lbs x 11, 45lbs x 10, 45lbs x 10, 45lbs x 7
EZ-Bar 60lbs x 8, 50lbs x 9, 50lbs x 9, 50lbs x 8, 50lbs x 6
Lying DB Rot. Cuff 5lbs x 20, 7.5lbs x 10, 7.5lbs x 6 + 5lbs x 3
Seated DB Rot. Cuff 5lbs x 12, 13
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Mon May 03, 2010 4:38 am

May 2nd

Long yoga class, did about 1.5 hrs, set out the rest.

Taught by Bryan Kest up in Los Angeles, great teacher.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Tue May 04, 2010 7:54 am

May 3rd

Roundhouse Kicks to Bag x 10 each leg x 5 sets
Front Kicks to Bag x 10 each leg x 5 sets
Run-Up Vertical Jump x 10 x 5 sets
Run-Up 1-Leg Bench Hop (2 blocks) x 10 each leg x 5 sets

On the last set of the vertical jumps I was able to hit a particular part of the gym ceiling for every rep. Usually I can't hit the ceiling here once, so it was a nice improvement.

Need to keep my focus during these types of workouts.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Thu May 06, 2010 6:57 am

May 5th

Best upper body workout in months.

Cable Rear Delt's 20lbs x 20, 25lbs x 18, 15lbs x 16, 15lbs x 12, 15lbs x 5/10lbs x 6
Chins x 9, 8, 8, 8, 6
DB Incline 65lbs x 14, 70lbs x 8, 65lbs x 8, 70lbs x 5, 65lbs x 7
Skull-Crusher's 70lbs x 6, 70lbs x 5, 60lbs x 6, 40lbs x 10, 30lbs x 10

Jiu-Jitsu -- it's been 5 months!! nice to get back on the mat

Felt like it was a good night to train and rolled into class about 45 min's late. Did some drills and sparred 4 times (ended one with Helio Gracie's armbar from bottom of kesagatame). Pulled off some pimp shit that I've never seen before: a triangle counter ending in a reverse triangle, a weird arm hook with my foot from mount, a different way to trap and roll from bottom of mount, some other stuff too.

Felt exhausted after each roll, but had a lot of fun. Still have a tendency to use too much strength and not look around enough for things to grab, attack, etc.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Sat May 08, 2010 4:08 pm

Very sore and tired the last couple days.

May 7th

Surfed for close to 1.5 hrs, got some sick waves. It's been big here since Thursday, I saw a bodysurfer get a roughly 200 foot ride on a large wave in La Jolla cove on Thursday night.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Mon May 10, 2010 10:15 pm

May 10th

Windmill 25lbs x 5 each side x 5 sets
Partial Pistols x 10, 10, 4, 4, 7/6
Standing Cable Chest Press 30's x 20, 16, 14; 25's x 15, 15
Glute-Ham Raises x 12, 10, 10, 9, 10

Ran on the beach for 20-30 minutes.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Wed May 12, 2010 3:35 am

May 11th

Private yoga for 30 minutes. Hamstrings were really tight, need to remember to stretch them after every time I run.

Hanging Leg Raises/Hanging Knee Raises x 3/9, 2/8
BOSU Sit-Ups with Resistance Band x 20, 8, 6
Pull-Ups w. Various Grips x 9, 7, 6, 4, 4
Seated Overhead Skull-Crusher's 40lbs x 10, 45lbs x 10, 35lbs x 10, 35lbs x 7, 35lbs x 7
DB Shrug's 30's x 12, 35's x 10, 40's x 12, 40's x 10, (switched to cables) 22.5's x 20
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Re: a Golden age

Post by Bram » Thu May 13, 2010 3:26 am

May 12th

Surfed for an hour and a half. Holy fuck, got my ass kicked. Held under multiple times, falling off my board on big steep waves. Caught a couple waves though. Need to keep my eyes open when surfing, wasted a bunch of time stuck in a rip tide.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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