Saturday, June 28, 2008

Stupid hand

My left hand is still causing pain with certain movements. So I've decided to give it a break from exercises that aggravate it. These include DL and pullups. This makes it hard to get a good pull exercise but I'll be working biceps to help make sure the pullup strength is there when I come back to it.
There are a some wrist movements I can do to keep my grip from going to crap.

5min PR zone of KB Front Squat - 2-16kg and 2 handed swings 16kg - 15 reps
5min PR zone of standing kb curls - 2-25# and ring triceps extensions, kneeling - 17 reps
The triceps move is so effective, it doesn't feel like you are working very hard but after doing them on Wednesday I could hardly move my arms on Thurdsday. Yesterday seemed to work out the soreness
Finished with wrist extensions on the fake formulator and leverage block wrist curls.

Wednesday, June 18, 2008

When it rains it pours and a self test for hypoadrenia

Thoracic rotations
very brief R-phase drills

Z-lift : 100# x 2 x 4

EDT: 7 min - 18 reps

Reading a very interesting book, James Wilson- Adrenal Fatigue: The 21st Century Stress Syndrome. So far so good. If you are tired alot or think you are lazy, read this book, you may be suffering from adrenal fatigue.

One simple test is a pupil contraction test. In a dimly lit room shine a light across an eye (not directly in the eye), the pupil will contract. A positive response is if the pupil initially contracts then within 1-2 mins it will dilate, then contract again after 30-45 sec. This is an indicator of hypoadrenia. The body lacks the ability to respond to the stress of constant stimulus of the light. If you test positive here you might want to follow up with a 4-sample saliva test for cortisol.

Test this and leave me a comment and let me know how you do

Monday, June 16, 2008

Stormy Monday

Power was out at the office for a couple hours this afternoon.
I purchased the " Complete Video Guide to EDT " by Charles Staley. It was a great purchase. I've done some EDT inspired workouts in the past and enjoyed them, but it wasn't until watching these videos that I really understood how smart this system is. It also cleared up some errors I was doing in the past. You can easily incorporate KB's into this method of training.

So after watching these videos I've modified my program a bit. This will be a MWF routine. Tues and Thurs will be a relaxing stroll and Turkish Windmill Bars.

Warmed up with some Z-health

Zercher Lift - 100# x 2 reps x 4 sets

EDT- 7 mins ( I don't feel ready to launch into a 15 min PR Zone )
A1: BW pullups
A2: double MP -16kg kbs


Finger is feeling better- keeping up with the ice

Thursday, June 12, 2008

Past couple days

Tuesday, pullups- bodyweight, 4,5,6,4,5 - these irritated my left hand a bit

Wed, walk arounds with 16kg bells x :30/:30/:30/:30
Zercher lift- 100# x 2 x 4
I'm taking a break from DL since it hurts my finger. The Z lift is light enough I can lift it with 4 fingers. Will try this approach with pullups also. I got adjusted yesterday , including left wrist and hand, had some nasty trigger points in the left hand. More ice.

Tuesday, June 10, 2008

A hot week

Training has slacked off and I've felt drained the past week. Managed to get out to Coopers again on Friday. Even in the heat and humidity I made it nearly as far as I've ever made it on one of my projects that involves some serious friction moves (keep in mind this is all relative to my level of skill), so I consider that progress. Last night started to DL and my ring finger on the left is still hurting. That is a couple weeks old. I seem to have good strength it's just pressure at the base of the finger that hurts. Climbing probably didn't help it. So I opted to only do the turkish windmill bars. 16kg x 1/1 x 3 Really focused on getting up with minimal side roll and then on the bars really concentrated on opening the chest and stretching the biceps. Come home and ice massaged the crap out of that finger.

Monday, June 2, 2008

Just another day

Skipped my training on friday to do some bouldering at Cooper's. So today should have been DL but I wasn't in the mood for that. Substituted the other workout instead.

Walkarounds - 2-16kg x :30/:30/:30/:30

Zercher Lift - 100# x singles x 5