Monday, March 31, 2008
Wednesday, March 26, 2008
A1: 2/2 x 3
A2: 3 x 3
B1: 20# x 4reps x 3
B2: 24kg x 4/4 x 3
TGU: 16kg x 3/3
Bending: 3/16" x 7" CRS x 2 - Heslep style with canvas wraps
3/16" x 7" sq x 3 - leather, 1st one kink DU, everything else DO
3/16" x 6" sq x 2 - leather wraps DO
All done within 15-20 min
Too tired for leveraging.
Tuesday, March 25, 2008
One of my favorite movies is "What About Bob?" starring Bill Murray as Bob. He is paralyzed by fears and phobias. When his therapist is out of town he is forced into action by taking "baby steps". This is the best way. If you wait until you have time to exercise or can afford to start eating right or whatever excuse you come up with you will never start. Baby Steps. If you can't walk 100 yards without wheezing, then start with 5, then 10 next week or whatever you can handle. Or if you want to lose weight, you don't have to start some super organic diet if you are sucking down 5 liters of diet cola and a dozen Krispy Kremes. Or if you can't deadlift 300lbs start with 20lbs, then 50, and keep making forward progress. If you aren't moving forward, you are moving backwards, there is no sitting still.
Set your goals, gather some basic information on how to achieve them, start where you are and take baby steps.
To those who are already working toward your goals, are you seeing results? I've seen a lot of people come to the gym week after week but they don't look any different and they aren't lifting more weight. Or people who are following a "great diet" but they still have 30% body fat. In everyone's defense there is so much misinformation out there that it is ridiculous. But if what you are doing isn't working then find something that works. I can put my seal of approval on the legitimacy of the links and books to the right. They follow sound principles that are based in history and physiology. I've heard the definition of insanity is doing the same thing over and over and expecting different results.
This country has been mislead for so long about what health is that we have no idea how fulfilling and enjoyable life can be when we eat, move and think the way we were designed.
So do your homework, start reading up on the areas you wish to change. Start your baby steps by walking to the mailbox, drinking a glass of water, eating a vegetable, picking up a 5lb dumbbell, keeping a gratitude journal. Keep moving forward and tell me how much better your life is 1 month from now, 6 months, 1 year, 5 years. It won't be easy, and you won't always have the right tools. But persevere and keep searching and it will happen.
I struggle and I emerge
Monday, March 24, 2008
A1: Archer body rows - 2/2 x 3
A2: Ring dips - 3 x 3
B1: kb hack squat - 20# x 4 reps x 3 sets
B2: single leg DL - 24kg x 4/4 x 3
Windmill: 16kg x 3/3 x 3
block weights , cleans and h2h toss n catch with 20#. DL and hold with 25# + 5#
It's amazing how difficult 20# can be on the hack sq. A few more lbs and it would have felt like it was glued to the floor
I had forgotten how powerful of an exercise the windmill is.
Below is a clip of the archer row. It's great for lock-off strength for climbing.
I don't say any of this to brag. My point is, get some good guidance (dragondoor, gripboard, or click on the blog's to the right). Correct your imbalances with a FMS, build a strong base. Set some goals and when you reach them set bigger ones. And be relatively consistent. It's all about getting your starting ground and keeping with it. One of my biggest accomplishments is earning my Doctorate of Chiropractic. It wasn't easy, it took 4 years and that doesn't include the time I spent prior earning a Bachelors. Looking back it seems monumental. But while I was there it was simply one day after another. Complete an assignment, complete a semester, complete a year, complete a degree. Strength is the same way. Put your time in day after day and then in a couple years you will look back and see amazing journey you have completed.
luctor et emergo - I struggle and I emerge
Saturday, March 22, 2008
I finally hit 2x bw again with DL , last time was 3 years ago and I was almost 10# lighter.
Seesaw Press: 16kg's x 5 x 2
We ended up with a cutting error in our 3/16" CRS so I'm using different bending styles to make them more difficult.
3/16" x 7" x 2 - Heslep style canvas wraps
x 6" x 1 - DU canvas wraps
barn nail x 1 - DO leather
3/16" sq x 7" x 2 DO leather
crush grip levering
Thursday, March 20, 2008
"Above all, we must realize that no arsenal, or no weapon in the arsenals of the world, is so formidable as the will and moral courage of free men and women. It is a weapon our adversaries in today's world do not have." - Ronald Reagan
It's disheartening that none of our current presidential candidates realize or believe this.
Wednesday, March 19, 2008
I finally twisted a horseshoe into a heart, this was the first shoe I bend to 180. Was able to take it all the way today. It was like wrestling a bear. Thank you Thighmaster. All those squeezes paid off. This thing really ended up small, I need to get strong enough to do bigger shoes.
DL : 165# x 5 ; 175# x 5
Sidepress : 45# bb x 5/5 x 2
Pullups: 20# x 7,7,6,5,4
I think I did a little much today, feeling pretty pooped. Even though I have the energy to do this doesn't mean I should.
Monday, March 17, 2008
Other training today.
Pullups: 20# x 7,6,6,5,4 (before lunch)
DL: 165# x 5 ; 175# x 5
Double MP : 16's x 5 x 2
Friday, March 14, 2008
Bottoms up C&P : 16kg x 3/3 x 2
Pretty good day bending, bars and horseshoe. Finally got the other used shoe that was stuck at 90 out to past 180. Still no luck moving the UL #00 past 90. My thigh is now nicely bruised, going to do some contrast therapy on it.
Thursday, March 13, 2008
A lot of work with the block weights today, I just can't keep my hands off these things. Cleans, curls, rows, drop-n-grab, holds all with the 20# , DL and hold with the 25#.
Pullups : 20# x 7,6,5,5 - arms were a bit tired after that, decided not to do the last set.
Started on the herbs today, and so my journey begins. I figure it will be at least 6 months before I start picking up the pace again, and possibly a year. But look out after that.
Hit the UL #00 again and got a few more degrees on it.
Wednesday, March 12, 2008
Tuesday, March 11, 2008
I know that within a few months I'll be looking for a 30# one.
Bent a 1/4" HRS x 7" today without much of a warm up. Pretty tough, I had to hit it about 5-6 times just to get it kinked, but the important thing is it finally gave in and bent.
Monday, March 10, 2008
Using liquid herbs because they are more easily assimilated which will nourish the adrenals, liver and support immunity.
Rehmania, Astragalus, and Echinacea.
A Calcium, Magnesium, trace mineral combo to slow the system down enough to let it heal.
Digestive enzymes and probiotics to make sure I'm digesting my food and absorbing nutrients
Glandular support for the HPA (hypothalamus, pituitary, adrenal axis)
Repeat hair mineral analysis in 1 month
3-4 months - retest cortisol and test male hormones.
I also have to put my ego aside and not try to set any strength records. I will just attempt to maintain most of the strength I currently have. I am reducing my current routine to 3 days a wk, with the exception of the pullups, I'll attempt to finish the course. I will continue to bend as long as it doesn't take too much of a toll on me. I'm going to try to tune in and listen to my body. If I feel tired, I'll take a day off. I see people come in the office all the time and tell me how they fell apart when they turned 40 or 50 y/o . I refuse to be one of them.
Thursday, March 6, 2008
Pullups: 20# x 7,6,5,4,3
these higher reps are getting harder and I am a bit sore in the brachialis, going to have to work to keep them loosened up.
DL : 165# x 5 ; 175# x 5
Side press : BB 45# x 5/5 x 2
Pistol: GTG 20# x 1/1 x 2
Attempted another shoe bend, this one must not have been worn down as much b/c I only got it to 90 degree. I did get my order of SCF UL #00 , I'll try these in the next day or 2. I'm also understanding the bruised thigh thing I read about. Plus my square stock should be in tomorrow. I'll have lots of bending fun.
Wednesday, March 5, 2008
Today was abbreviated. I hate to use the adrenals as an excuse to be lazy in my training but I have to find a balance of doing just enough without going into debt. I have a consult with a doc next week to come up with a recovery plan. It's too hard to treat yourself. Once I have this I'll post that plan just as an educational type thing for those who might be interested can see how I approach things. On another note I've been tracking body temp for a week or so, it seems to be getting higher as an average. I need to average it out and see what it is but I've graphed my data and the line is ascending. If you graph your body temp on excel you might be a nerd. :-)
Pullups: 20# x 6,6,5,4,3
DL : 165# x 5 ; 175# x 5
bent a horseshoe. My first attempt. It was small and worn, but I'll take all the help I can get. I'll get some pics sometime soon. Just like the short bending, the feeling you get when you feel the steel give under your pressure is very rewarding. I suppose I could get esoteric and talk about yielding under pressure and being harder than steel but I'll skip that.
Monday, March 3, 2008
DL : 165# x 5 ; 175# x 5
double MP : 2-16kg x 5 reps x 2
Swing : 2-16kg , 1 hand x5/5 x 2
Pistols GTG : 20# x 1/1 x 2
My adrenal test came in and with some interesting results. Normal cortisol levels are 23-42 , mine is a whopping 12. Yeah, no wonder I have no get up and go. Cortisol is the hormone that allows you to respond to any stressor, this might be emotional stress, chemical stress, or physical stress. We think of stress in a negative way but anything is a stress to the body, if your blood sugar goes down after a meal or if the temperature changes, even standing up or picking up a weight requires the body to respond by increasing BP, mobilizing glucose, etc. In my case my body is having a hard time doing this, I'm in a state of adrenal failure. This could be a very lengthy and difficult healing program. I'm going to try to maintain a minimal level of strength training without further depleting the system. But I won't be doing any high rep stuff. A little patience now will result in a much bigger payoff a few months down the road.
Sunday, March 2, 2008
20# x 6,5,4,4,3
Feeling a little tight in the lateral arm, maybe brachialis, anyway nothing the stick and Biofreeze can't fix.
Did a little gripper work and plate pinch while I was there.
Saturday, March 1, 2008
After taking off yesterday I came back all rested up. Warmed up with some Z.
The pullups felt great, after Thursday I was a little concerned about the increasing reps over the next weeks. Now I'm confident it won't be an issue.
20# x 6,5,4,3,3
DL: 165# x 5 ; 175# x 5 , adding 5# about every 3-4th day, as long as it feels good.
Jerk: 24kg x 5/5 x 2
Bending - 3/16 sq x 7" x 2 , and tried out the new stuff
1/4" HRS x 7" and 1/4" HRS x 6" , both eventually went down. Had to lean on the 6" a couple times to get initial kink and actually felt the pressure in my palm. I can see where the thick stuff might be uncomfortable even though doable.
Got the pics of the 1/4" bends and my scrolling.