a Golden age

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

Moderator: Dux

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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!
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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
2906-114.jpg
2906-114.jpg (13.18 KiB) Viewed 3503 times
ekapadakou_1.jpg
ekapadakou_1.jpg (14.55 KiB) Viewed 3503 times
HP_209_Chaturanga_248.jpg
HP_209_Chaturanga_248.jpg (13.45 KiB) Viewed 3503 times
Last edited by Bram on Tue Apr 20, 2010 10:39 pm, edited 1 time in total.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5549
Joined: Sat Apr 01, 2006 11:38 am

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.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

Post Reply