Using Kettlebells, Clubbells, Joint Mobility, & Prasara Yoga to keep myself from falling apart
Saturday, December 31, 2011
12.31.11 Day 2 low intensity #tacfit #akla #kenpo
Friday, December 30, 2011
12.30.11 - Day 1 - No Intensity #tacfit #fitness #4x7
Day 1
No Intensity
Strain Prevention
Wednesday, December 28, 2011
12.28.11 - tonight's session #fitness #TacFit #KingOfClubs #Kenpo
TacFit KOC - Delta level - I really need a Brusier Jr. The Bruiser is a little heavy for all 90s and the 25 is too light. First round all Bruiser, second round used both Bruiser and the 25.
Atlas yoga
Worked on my side splits and stretching. Looked over last 12 techniques of orange while stretching.
Monday, December 26, 2011
12-26-11 - TacFit KOC
Tuesday, December 20, 2011
12/20/11 - TBAR & Kenpo #Kenpo #TacFit #AKLA
PM - Mod Day
Strain Prevention
TBAR - Level 1 - 4 rounds as prescribed
Dbl KB rows - 32s - 5X5
Kenpo
All of Yellow belt techniques, Blocking Set 1, & short Form 1 - Right side only
first 12 techniques of Orange belt, short form 1 both sides
Kicks on heavy bag
Front snap kick - 10L/R
Rear Front Thrust kick - 10/L/R
Wheel Kick - 10L/R
Lead round house - drag-step - 10L/R
Rear round house - 10L/R
Inward Crescent - 10L/R - rear leg
Outward Crescent - 10L/R - rear leg
Lead snapping side - 10L/R
Lead thrusting side - 10L/R
lead hook kick - drag-step - 10L/R
Spinal rocks - 15 reps
Kurz weighted lying leg exercises
Prasara
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Monday, December 19, 2011
12.19.11 -TBAR - Low Day - Kenpo/TKD #TacFit #kenpo #AKLA #ATA
Stress Conversion
Atlas Yoga
Kenpo
Steven - Yellow Short Form 1
Me - Oranage Short Form 1 both sides
Both Blocking set 1
TKD
Shane did his first form - both Fluid and static
Some punch and kick drills
Tomorrow for Mod day back to TBAR Level 1
Sunday, December 18, 2011
12.18.11 - Kenpo and TKD #kenpo #tkd #AKLA #ATA
Worked with Shane on his TKD form and punches/kicks
Kenpo
Short form 1 both sides - Orange Belt
worked on the following techniques - review
Clutching feathers
Triggered Salute
Dance of Death
Kicks on heavy bag.
Saturday, December 17, 2011
12.17.11 - Kenpo and TacFit Barbarian #tacfit #kenpo #AKLA
TBAR - Level 1 - stopped after 3 rounds - really tough
Kenpo
Short form one (both sides) x5
Thursday, December 15, 2011
TacFit Barbarian - New Program from Scott Sonnon
I bought this new program today and tried it tonight. This is really good. The program consists of the following:
Tacfit Barbarian - Parallelette training based on the 4 day wave. Instructional and follow along videos in mp4 and mpv
TacFit King of Clubs - 4 day wave of Clubbell training Instructional and follow along videos in mp4 and mpv
Band-Ageless
28 day Primal diet book
Atlas yoga - a quick 5 minute yoga cool down
Strain Prevention and Stress conversion - from TacFit Warrior
Accelerator and Drift from TacFit Mass Assault
Furnance Zero from KB Spetsnaz
And from the fault - Maximology Manual and Freedom of degree
Again this is a great addition to the TacFit family! This program will help strength athletes and martial artists alike. Just another quality product I added to my TacFit collection
Get yours below
TacFit Barbarian
12.15.11 - TacFit Barbarian and Kenpo #TacFit #Kenpo #AKLA
TacFit Barbarian (TBAR) - I bought this package today. An awesome deal. Check it out TacFit Barbarian
TBAR - Level 1 Instructional - Steven and I did this. Really nice to finally really use the parallelettes that i built last year. just on level one, this looks like a real challenge for real arm, shoulder and core strength. I plan on getting some more ABS pipe tomorrow to make another set of high parallelettes and 2 smaller sets.
Kenpo
Reviewed and taught Steven all of yellow belt
I also did the first 3 from Orange belt. I plan on actually posting a video of me doing Yellow on my Youtube to so i can see from the third person on my progress. I am real rusty.
Stretching
Atlas Yoga
Wednesday, December 14, 2011
12-14-11 - Kettlebells and Kenpo #kenpo #ATA #AKLA #KB
Dbl KB C&P - 1x5 - 2x24kg, 2x4 - 2x32kg
Alt. KB Rows 3x5l/r - 2x32kg
Wall squats - 2.5 mins
Some old Health for Life leg exercise
Side kick wall holds - 30s each leg
Kenpo
Went over some stuff with Steven
Short form one
Delayed Sword
Alternating Maces
Sword of Destruction
Neutral bow
Forward bow
With Shane some of the blocks and strikes from his ATA TKD class
Stretching - RIS stuff
Prasara
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Tuesday, December 13, 2011
12.13.11 - Kenpo - Yellow belt review #Kenpo #AKLA
Kick Stretches
5 step horse stance - went old school and held for half of Power by Snap while doing Blocking Set 1 and Finger Set 1.
Yellow belt Techniques 10x each
Delayed Sword
Alternating Maces
Sword of Destruction
Deflecting Hammer
Captured Twigs
The Grasp of Death
Checking the Storm
Mace of Aggression
Attacking Mace
Sword and Hammer
Short Form 1 Both Sides
Kicks - 10 reps L/R
Front Snap Kick
Rear Snap Kick
Side Snap Kick
Wheel Kick
Side Thrust Kick
Roundhouse Used Drag Step
stretching - used Relax into Stretch by Pavel (RIS)
Prasara.
Monday, December 12, 2011
12.12.11 - KBs and Kenpo/TKD
Tom Kurz' Kick Stretches
C&P - Ladders - 32kg - 3x1,2,3,4,5
Dbl Kb row - Ladders - 2x32kg - 3x1,2,3,4,5
Short Form 1 both sides
punches with Shane and Steven with focus mitts
Stretches
Prasara
12.11.11 - set up basement
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12.10.11 - moved everything inside
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12.8.11 - Kenpo
American Kenpo kick and strikes on heavy bag
Worked with both Steven and Shane on Kenpo and TKD
stretching
Prasara
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Wednesday, December 7, 2011
12-7-11 - grinds
C&P ladders - 32kg - 4x1,2,3,4,5 L/R
Dbl row ladders - 2x32kg - 4x1,2,3,4,5 L/R
A1. roman chair sit-ups - 2x25
A2. dbl kb side bends - 2x32kg - 2x5 L/R
Prasara
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12/6/11 - American Kenpo
First 4 techniques x 10 - yellow belt
Back fist 2x10 l/r
Rear snap punch 2x10l/r
Combo back fist/rear snap/lead hook 2x10 l/r
Front kicks - front leg/ rear leg - 2x10 l/r each
Prasara
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Monday, December 5, 2011
12.5.11 - Light Grinds
C&P Ladders - 32kg - 3x1,2,3,4,5
dbl kb row ladders - 2x32kgs - 3x1,2,3,4,5
Prasara
The volume is really helping my shoulders. Just have to remember to continue with the extended table or my shoulders will be tight again!
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12.3.11 - grinds - heavy
C&P Ladders - 32kg - 5x1,2,3,4
Dbl Kb Row Ladders -2x32kgs - 5x1,2,3,4
prasara
Wednesday, November 30, 2011
11.30.11 - Medium Grinds #fitness #ROP #KB #CST #RKC
C&P Ladders - 4x1,2,3,4 L/R - 32kg
Dbl KB Rows - 4x1,2,3,4 - 2x32kg - You go, I go fashion with Steven.
Dbl KB Squats - 3x5 - 2x24kg - I can't get the 32s anymore .... A shame. I will soon
Dbl KB Swings - 3x5 - 2x24kg - these sucked
Prasara
Monday, November 28, 2011
11-28-11 - Grinds - Light #fitness #KB #CST #RKC
Back to Grinds today
Intu-Flow
C&P Ladders - 32kg - 3x1,2,3,4 L/R
Row Ladders - 48kg - 3x1,2,3,4 L/R
Prasara
Seated Twist L/R
Down Dog
Up Dog
Drill bit/Seal
Threading Arm L/R
Table
Friday, November 18, 2011
11/18/11 - Heavy #kbs #fitness #RKC #CST
C&P ladders - 5x1,2,3 - 32kg L/R
Row ladders - 5x1,2,3 - 48kg L/R
Prasara
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Thursday, November 17, 2011
11/17/11 FlowFit
FlowFit level 2/3 - 5 rounds. I haven't done this in awhile so threw it in as active recovery
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11.16.11 - Medium
Monday, November 14, 2011
11.14.11 - Light
C&P - 32kg - 3x1,2,3
Rows - 48kg - 3x1,2,3
Swings - 2h - 32kg - 4x15 - cardio sucks
Prasara - Hero Flow
Sunday, November 13, 2011
Thursday, November 10, 2011
11.9.11 - Medium
C&P - 4x1,2 L/R - 32kg
Rows - 4x1,2 L/R - 48kg
Assisted Pistols - 3x3 L/R
Snatches - 24kg
3x10 L/R
1x15 L/R
1x5 L/R
Prasara
Tuesday, November 8, 2011
11.8.11 - TacGym
TacGym Snafu - Delta - 4 exercises 4 min ea - 1 min between exercises
Archimedes
Monday, November 7, 2011
11.7.11 - light
Alt Ladders
C&P - 32kg 3x1,2 L/R
Row - 48kg 3x1,2 L/R
Assisted pistol - 3x3 L/R
good mornings - 48kg - 3x3
Prasara
Saturday, November 5, 2011
11.4.11 - Heavy
Alt Ladders (every rung) 5x1 L/R
C&P - 32kg
Rows - 48kg
B1. Trinity Squats 3x5
B2. Good Morning - 32kg
Cricket beginner Flow
Hero Strength Flow
Ankle felt better today. Hopefully Monday back to weighted squats.
Wednesday, November 2, 2011
11.2.11 - Moderate
C&P - 32kg - 4x1L/R
KB Row - 48kg - 4x1L/R
Ankle is still sore, nothing else.
Prasara
Tuesday, November 1, 2011
11.1.11 - Light
C&P 3x1 L/R - 32kg - this was huge on right side. No pain or discomfort. This was the KB that hurt my shoulder in June. Starting at 1 rep for the first week. Then on to 2,3,4,5 in the next weeks. trying to build up to get back to the 40kg.
KB row - 3x1 l/r - 48kg
Ladders start next week.
Missed yesterday due to Halloween and waking up with s swollen ankle.
Prasara
Saturday, October 29, 2011
10.29.11 - Heavy
Alt Ladders - 5x1,2,3,4,5 L/R
C&P - 24kg
KB row - 40kg
I am spent. Right shoulder feels fine. Going to try the 32kg on Monday.
Prasara
Friday, October 28, 2011
Tuesday, October 25, 2011
10.24.11 - Light Grinds
Alt Ladders - 3x1,2,3,4,5 L/R
C&P - 24kg
OA KB Rows - 40kg
Goblet Squats - 20kg - 3x5
SLDL - 3x5L/R 20kg
Prasara
Saturday, October 22, 2011
10.22.11 - Heavy
Alt Ladders - 5x1,2,3,4
C&P - 24kg l/r
OA KB Rows - 40kg l/r
Dbl fsq - 24kgs - 5x5
Prasara
Thursday, October 20, 2011
10.19.11 - Medium
Alt Ladders - 4x1,2,3,4
C&P - 24kg - L/R
dbl Kb Rows - 32kgs
dbl fsq - 24kgs - 3x5
2h swings 3x10 - 32kg, 40kg, 48kg one set each weight
Russian twists
Prasara
Tuesday, October 18, 2011
Monday, October 17, 2011
10.17.11 - Light
Alt Ladders - 3x1,2,3,4
C&P - 24kg - L/R
Dbl KB rows - 32kgs
Kickstand Lunges - 24kgs - 3x5L/R
Swings - 24kg - 3x10L/R
Roman Chair Sit-ups - 2x15
Prasara
Friday, October 14, 2011
Wednesday, October 12, 2011
10.12.11 - Medium day
Alternating Ladders 4x1,2,3 L/R - 1 c&p alt w/ 1 dbl row
C&P - 24kg
Dbl KB rows - 32kgs
Dbl FSQ - 32kgs - 3x3 - Had to clean outside knees - need to get back into swings
SLDL - 24kg 3x5L/R
Slow and controlled sit-ups 2x5
Hitting the 5 pillars per Mahler - glad to be doing KBs again.
Monday, October 10, 2011
10/10/11 - Light Day
C&P Ladders - 3x1,2,3 L/R 24kg
DBL Bent Row Ladders - 3x1,2,3 - 32kgs
C&FSQ - 3x5 - 24kgs
Roman chair sit-ups - 2x10
Prasara
Wednesday, October 5, 2011
10.5.11 - Ladders
c&p ladders - 24kg 3x1,2,3,4,5L/R - total 45L/R reps - next week 5 complete ladders
In between the ladders
Alt kb rows - 32kgs
Roman chair sit-ups 2x10 - Abs are weak.
Prasara
Tuesday, October 4, 2011
10.4.11 - Active Rest
Intu-Flow
Dbl arm Cast - 25# 5x5
Mills - 25# - 5x5L/R - first day using the 25 for this on rt shoulder. went great
Iron Cross - 15s - 5x5
Prasara
10.3.11 - KB 5x5
Intu-Flow
A1. DBL MP - 24kgs 5x5
A2. Alt kb rows - 24kgs - 5x5
B1. OA snatches - 24kg 5x5L/R - First time trying on shoulder - went just fine
C1. Windmills 16kg - 5x5L/R - 1st set tender on rt. shoulder. but fine afterwards
Prasara
Saturday, October 1, 2011
Intu-Flow and a change
I want to thoroughly test out the shoulder with the 24s before going back to the 32s.
So today and tomorrow is just IF and some Prasara
Friday, September 30, 2011
Thursday, September 29, 2011
9.28.11 - No Intensity - day 7
Tuesday, September 27, 2011
9.27.11 - High intensity - Day 6
KB snatches - 10x10R/L - 16kg KB - 7 minutes - shoulder held up fine - conditioning sucks
Prasara
Monday, September 26, 2011
9.26.11 - TacFit Mass Assault - Day 5 repeat
All - Mass Assault warm up - spinal rocks added in
Me -
dbl C&P - 24kgs - 5x5
Bent over rows - 225# - 5x5
dbl Kb front Squats - 24kgs - 3x5
Cb mills - 15# 4x15L/R
Steven & Shane
Bench presses
cb squats
played basket ball
Teasha came out and did some bench presses and the treadmill.
Cool down
The family that trains together stays together :)
9.25.11 - removing the stiffness
Sunday the boys and I did a full cycle of Intu-Flow along with 4CB, quad presses/forward/backward eclipses, and spinal rocks. We all worked on the full plow also.
Sunday, September 25, 2011
9.21.11 - TacFit Mass Assault - Day 5
Mass assault warm up
Mass assault circuit
Mass assault cool down
Wednesday, September 21, 2011
Sunday, September 18, 2011
9.18.11 - TacFit Mass Assault I - Day 2
Mass Assault Warm Up - 6 exercises 1 min ea
Mass Assault circuit I - 6 exercises 35s each = 1 Round - 60s between rounds - completed 6 rounds
Mass Assault Cool Down - 6 exercises 1 min ea
Me - 20#
Steven - 10#
Shane 8#
Saturday, September 17, 2011
9.17.11 - TacFit Mass Assualt I - Day 1
Mass Assault Warm up - 6 exercise 1 minute each
Mass Assault Level I circuit - TUT - 6 exercises 35s ea = 1 round. 60 s between rounds, completed 6 rounds
Mass Assault Cool Down - 6 exercises 1 minute each
I used 30# dumbbells
Steven used 20# dumbbells
Having an issue with a trainer on my son's football team. Steven had a concussion, was released by a MD, but the trainer says he is out for the year. This trainer is only CSCS and has no medical training. Steven is able to lift. So I put Mass Assault on his iPod Touch and the trainer said it was a slap in his face that he wanted to do that instead of the trainers stuff. Just wow, you would think this guy is just like coach Sonnon. Except i have never heard of him! In case the trainer wants info on this check out www.rmax.com
9.14.11 - CBHE - Thor - Day 19
Moderate Intensity
Thor Warm Up
Thor Mod circuit - 5 rounds of 5 reps for ea. - 1-2 min between rounds
Arm Cast - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Semi - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
honor guard lunges - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Forward pendulum - 1h - 25# clubbell - 5l/5r
Clean & Squat - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Cast - 1h - 25#Clubbell - 5l/5r
Thor cool down
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Monday, September 12, 2011
9.11.11 - CBHE -Thor - Day 16
Thor warm up
KB snatches 5x10L/R - 16kg
CST Golden 3 - 2 10
Saturday, September 10, 2011
9.10.11 - CBHE - Thor - Day 15
Thor warm up
Thor Circuit - 1 round - i wasn't feeling it
Decided to try out my shoulder with some c & P ladders
C&P ladders - 1,2,3,4,5 L/R
16kg - 1 round
20kg - 1 round
24kg - 1L/R - heaviest i have tried since injuring my shoulder - no pain what so ever. We will see tomorrow
BB Row - 4x5 - 205#
Thor Cool Down
Friday, September 9, 2011
Thursday, September 8, 2011
Tuesday, September 6, 2011
9.6.11 - CBHE - Thor - Day 14
Spiderman Mobility
Thor Strength Flow x3 - much better flow today
Got my son Shane a new 15# KB today. The 10# is too easy and the 20# is a little too heavy, so this new one should be just right.
Sunday, September 4, 2011
Saturday, September 3, 2011
9.3.11 - CBHE - Thor - Day 12 - better late than never
High Intensity
Thor Warm up
Thor Hi Circuit - 5 rounds
Head cast - 2h - 25# CB - 5 reps
Clockwork Squat - 2h - 45% CB - 5L/5R
Flag front lunge - 2h - 25# CB - 5L/5R
OA swipe - 1h - 25# CB - 5L/5R
Warrior Squat - 2h - 45% CB - 5L/5R
Shoulder Cast - 1h - 25# CB - 5L/5R
Thor Cool Down
Great session! Had FFDP rocking out the Garage Gym
Wednesday, August 31, 2011
8.31.11 - CBHE - THOR - Day 11
Thor Warm Up
Thor Mod circuit - 5 rounds of 5 reps for ea. - 1-2 min between rounds
Arm Cast - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Semi - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
honor guard lunges - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Forward pendulum - 1h - 25# clubbell - 5l/5r
Clean & Squat - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Cast - 1h - 25#Clubbell - 5l/5r
Thor cool down
Freakin' awesome session - Slipknot blaring.... Just the right mood setter!
Tuesday, August 30, 2011
Sunday, August 28, 2011
Friday, August 26, 2011
8.26.11 - CBHE - Thor - Day 8
High Intensity
Thor Warm Up
Thor Hi Circuit - 6 exercise x 5 reps(some L/R) x 5 rounds
Thor Cool Down
Thursday, August 25, 2011
8.25.11 - CBHE - Thor - Day 7
Moderate intensity
Thor warm Up
Thor Moderate Cycle - 6 exercise circuit - 5 reps each - 5 rounds
Thor Cool Down
Wednesday, August 24, 2011
Monday, August 22, 2011
8.22.11 - CBHE - Thor - Day 4
Thor Warm Up
Thor Hi Circuit - 6 exercise x 5 reps(some L/R) x 5 rounds
Thor Cool Down
Shoulder was tender this morning, but after tonight's session, it feels incredible
Cut grass
8.21.11 - CBHE - Thor - Day 3
Moderate intensity
Thor warm Up
Thor Moderate Cycle - 6 exercise circuit - 5 reps each - 5 rounds
Thor Cool Down
Sunday, August 21, 2011
8.20.11 - Cedar Point
Friday, August 19, 2011
No session yesterday
Wednesday, August 17, 2011
Tuesday, August 16, 2011
8.16.11 - CBHE - Spiderman - Day 27
Shoulder rehab
lying laterals - 2x10/10 5#
lying 'L' raise - 2x10/10 5#
Pec Stretch - parallel - 1x15s L/R
Move & groove x4
Cool Down - Thor & Wolverine x2
This finishes the first month of Clubbell hero evolution. I start Thor tomorrow.
8.15.11 - CBHE - Spiderman - Day 26
Low Intensity
Mobility
Move & Groove x2
Broke out the 7 minute rotator cuff solution
Lying laterals - 2x10/10 2.5lbs
Lying 'L' flyes - 2x10/10
Parallel pec Stretches - 10sL/R
waled 1/4 mile on treadmill - Calves are still sore from the mile i did a couple of days ago.
Monday, August 15, 2011
Saturday, August 13, 2011
8.13.11 - CBHE - Spiderman - Day 24
Felt like lifting so I tried some MP w/16kg - no go. slight pain in shoulder. So I decided to do mills, this worked with no pain.
Mills
1x15/15 - 10s
1x15/15 - 15s
1x2/2 - 25s - just testing
3x15/15 - 15s
Treadmill - been 3 years since i was last on one
1 mile - alternated running between 6-7, and walking between 3-4.
cool down
Feel really great
Thursday, August 11, 2011
Tuesday, August 9, 2011
Monday, August 8, 2011
Saturday, August 6, 2011
8.6.11 - CBHE - Spiderman - Day 18
Move & Groove x4
Thor/Wolverine Cool Down
Some myofascial release with my new lacrosse ball. I just did the upper pec/ shoulder release today. Starting tomorrow, I will add in Body Rolling from TacGym
Rolling on this lacrosse ball is fun.
Instant Upload |
Thursday, August 4, 2011
Wednesday, August 3, 2011
Tuesday, August 2, 2011
Monday, August 1, 2011
8.1.11 - CBHE - Spiderman - Day14
Mobility
Move & Groove x2
Goblet squat.
I also tested my shoulder out with 1 16kg c & p. No pain while doing it, we will wait and see in the morning. It popped while doing the backstroke mobility exercise and felt great afterwards.
Friday, July 29, 2011
7.28.11 - CBHE - Spiderman - Day 11
Mobility
Move and Groove x2
Extra Spinal rocks and Burpees with Shane
Wednesday, July 27, 2011
7.26.11 - CBHE - Spiderman - Day 9
Move and Groove x4
Thor/Wolverine Cool Downs x2
Monday, July 25, 2011
7.24.11 - CBHE - Spiderman - Day 7
Low Intensity
Mobilitiy
Friday, July 22, 2011
7.22.11 - CBHE - Spiderman - Day 6
Spiderman Move & Groove x4
Thor/Wolverine cool down x1
Thursday, July 21, 2011
7.21.11 - CBHE - Spiderman -Day 5
Spiderman Mobility
Spiderman move and groove x2
Shoulder is doing much better.
Wednesday, July 20, 2011
Tuesday, July 19, 2011
7.19.11 - CBHE - Spiderman - Day 3
Spiderman Move and Groove x4
Thor/Wolverine Cool Downs x1
Monday, July 18, 2011
Sunday, July 17, 2011
7.17.11 - CBHE - Spiderman - Day 1
No Intensity
Spiderman Mobility
Thursday, July 7, 2011
7.7.11 - moderate day
Sprinkler twist - w/o flagstir - 10lbs CB - 3x5/5
Some exercises from 7 minute rotator cuff solution
Wednesday, July 6, 2011
7.6.11 - Low Intensity
TacGym SNAFU - Delta - Substituted Shoulder rolls for somersaults, still jarred rt. shoulder so took it easy.
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 30 HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 10 HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 40 HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 30 HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 110
Average HRbpm: 87.50
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Archimedes I
Tuesday, July 5, 2011
7.5.11 - no intensity
Strain Prevention without any use of right shoulder.
Thursday, June 30, 2011
6.30.11 - high intensity
Dbl CB swings (low chest level) - 10 lbs - 15 on the minute for 12 minutes - emphasized hip snap
TacFit Warrior - High Day Cool Down
Shoulder was feeling better, but this morning it was catching in places. I didn't want to push it real hard. More R.I.C.E. over the long weekend.
Wednesday, June 29, 2011
6.29.11 - Moderate intensity
Dbl Clubbell Cleans - 3x10 - 10lbs clubs
Dbl Clubbell Swings - 3x10 - 10lbs clubs
Alt. Armpit Cast - 3x5/5 - 10lbs clubs
Dbl Side pendulum - 2x5/5 - 10lbs clubs
TFC Cool Down 1
Shoulder is still tender in certain directions.
Tuesday, June 28, 2011
6.28.11 - Low Intensity
Stress Conversion
Shoulder is better. It still catches in spots. Some light Clubbells tomorrow. they always seem to fix my shoulder.
Monday, June 27, 2011
6.27.11 - No Intensity
Scheduled day - skipped my last high intensity day
Strain Prevention
Sunday, June 26, 2011
6.26.11 - Unplanned No Intensity Day
Intu-Flow
Healing staff - slow and careful - not much strain.
R.I.C.E.
Hopefully it is better tomorrow morning
Saturday, June 25, 2011
6.25.11 - moderate instensity
A1. OA MP - 32kg 3x5L/R
A2. OA Rows - 48kg 3x5L/R
B. Clean + Shoulder Park Squats - 45lbs CB 3x5L/R
Trinity/Goblet squat - 16kg 5 reps holding bottom position for 20s then 5 curls.
Drill bit
Down dog
Up Dog
sleeping warrior
rabbit
Camel
seated spinal twist
Friday, June 24, 2011
6.24.11 - Low Intensity
Archimedes I
I worked on Snafu Delta movements. Mental note, wear shoes next time.
Thursday, June 23, 2011
Wednesday, June 22, 2011
6.22.11 - High Intensity
OA KB Swings - on the minute for 12 minutes - 10L/R - first 3 minutes 24kg. I wasn't feeling it so I switched to the 16kg to groove technique. I feel like I am starting over again.
240 total reps
Stress Conversion
Tuesday, June 21, 2011
6.21.11 - Moderate Intensity
A1. Dbl MP - 2x24kg - 3x5
A2. Renegade Rows - 2x24kg - 3x5L/R
B1. One leg stiff leg dead lifts - 2x24kg - 3x5L/R
B2. Front Squats - 2x24kg - 3x5
Prasara
Drill Bit
Down Dog
Shoulder Bridge
forearm frog
pigeon
standing back bend
Monday, June 20, 2011
Sunday, June 19, 2011
Saturday, June 18, 2011
Ok....early morning sessions next week
It may take some time to adjust, but I am missing training! But I have a lot of other stuff going on that takes my time when i get home. I am prepping my house to put it ion the market, so I can begin the process of getting back to Louisville. Then I have about 5 more certifications tests that I want to take. I need 3 of them by Sept 16.
Morning training can't be that hard!
6.18.11 - High Intensity - finally
OA swings - on the minute for 6 minutes - 24kg - 10l/r
OA snatches - 5x15L/R - 16kg
I have been neglecting my KB ballistics! This was harder than before. Then again its been over a year since I have done any.
Prasara
Drill bit
down dog
shoulder bridge
forarm frog
pigeon
Thursday, June 16, 2011
6.15.11 - Mod Intensity
Yard work was the workout for the day. Digging up and relocating plants and bushes. Trimming others. About 3hrs worth of work. called it a day after that.
Tuesday, June 14, 2011
6.14.11 - Low Intensity
Deep Trinity Squats with 16kg KB - working on prying open hips
Quad Presses w/ Forward ellipses - 2x10 each
Quad Presses w/ Backward ellipses - 2x10 each
Spinal rocks - Basic - 3x10 - last rep on each set was held in pike trying to get plow.
Stress conversion
I broke out the GymBoss today instead of counting reps on Strain and Stress much better.
This last month and a half has been a dozy to my training. Being out of town for 2 weeks, then the transition to the new job. Then I am splitting the remaining time with family, setting up a home lab (have to be up on the latest technology since i work for a value added reseller) and then getting the house ready for sale so I can move back home, Louisville, KY. Training has been taking a back seat. I sure can tell by being stiff, gaining weight and aching in places I shouldn't. I have to be more dedicated or I will be the fat slob I was in 2006 again. Ain't happening........
6.13.11 - No Intensity
Healing Staff
Back still bothering me. Not really painful, just aching.
Sunday, June 12, 2011
6.12.11 - Moderate Intensity
Healing Staff
TacGym SNAFU - Delta [4/1X4]
Station 1:- Score 30 HRbpm: 112 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 10 HRbpm: 90 RPT: 8 RPD: 3 RPE: 6 - left upper glute sore when landing. Hurting all day beforehand.
Station 3:- Score 40 HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 45 HRbpm: 120 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 125
Average HRbpm: 108.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
I need to start the Body rolling piece.
Saturday, June 11, 2011
6.10.11 - another No day
Wednesday, June 8, 2011
Tuesday, June 7, 2011
6.7.11 - high intensity
Healing Staff
TacFit Lima - for time
100 Mountain Climbers - 1L+1R = 1 rep
100 Med ball floor slams - 8# med ball
100 clubbell dbl swipes - 2x15#s
finished in 14:55
Sleeping warrior
Rabbit
camel
sleeping warrior
arm threads
down dog
up dog
Monday, June 6, 2011
6.6.11 mod day
Archimedes 1
A1. Dbl mp- 2x24kg - 3x10
A2. Alt rows- 2x24kg - 3x10
Figure 8 shield casts - bruiser
TGU - 5 min
Prasara
Sunday, June 5, 2011
6.5.11 - Low Day
Healing Staff
Archimedes 1
Cricket Beginner x2
Spinal rocks
Arm Thread
Friday, June 3, 2011
6.3.11 - low day
Thursday, June 2, 2011
6.2.11 - High Day
1/2 Trial by Fire - with my 25# clubbells - Forearm endurance is lacking
Dbl Swipes - 50 reps (2x25)
Alt Mills - 50L/R (5x10/10)
Hammer Swings - 50 reps (25CW & 25CCW)
CTBB Prasara
Wednesday, June 1, 2011
6.1.11 - Mod Day
A1. DBL MP 24Kgs - 3x8
A2. Alt Rows 24Kgs - 3x8
Figure 8 Shield casts - 3x4l/r - Bruiser
Prasara cool down
Tuesday, May 31, 2011
5.31.11 - Low Intensity
Cricket Beginner Flow x2
Extended table
sleeping warrior
arm thread
table wedge
5.30.11 - No Day
stretches
Saturday, May 21, 2011
Changes
Old - work 5:30am-3pm. eat - train between 6-10 pm - 9 miles from office
New - work 8am - 5pm - training sporadic. 76 miles from office
I am thinking of getting up at my old time, 4:30 am, so i can train after a cup of coffee, then get ready for work. Or hitting it right after work and delaying my Warrior Diet feeding period.
I will decide next Saturday when i return from a conference
5.20.11 - Intu-Flow and TacGym
I also read some of the manual for TacGym. I watched some of the videos. I really want to incorporate these now but will have to wait until next week.
Wednesday, May 18, 2011
5.18.11 - High Day - Kajukenbo & American Kenpo
Went with Shane to his Kajukenbo class. He was having trouble with his forward and backward shoulder rolls. So I went and bought some mats so we could practice.
I also showed him and Steven the kick stretches from Tom Kurz. Told them to do them before school everyday.
After watching Shane, I have been bit by the MA bug again. I have a decision to make though. Although i am a 3rd Brown in AM. Kenpo, I am so rusty that i have to start from the beginning again. Now Shane's instructor is take June through Aug off, so i will be buying him Kajukenbo videos. So do i continue with AM Kenpo, I have all the materials to 4th black, or jump into something new and do it with him.
BTW, what is the deal with kids not being able to learn from their Dad. I started Steven at around 4 and he kept at it until 6 then I didn't know what i was doing. Shane is the same way.
My Training today
Rolls
Kick stretches
back fists
front blast
rear thrust
Yellow belt techniques 5x each
Citrix Synergy
Tuesday, May 17, 2011
5.17.11 - Mod Day
1/2 trial by fire with 15s
50 Double swipes
50 Mills L/R
25CW/CCW hammer swings
Prasara Yoga poses
Down dog
up dog
arm thread
seal
spinal rock basic to pike
Saturday, May 14, 2011
5.12.11 - TFW - Pre-Recuit - C7D4
I was on site for 12 hrs this day. In the middle I practiced some forms and sets from AM. Kenpo and went through a bunch of techniques. I am planning on integrating more into my training.
5.11.11 - TFW - Pre-Recuit - C7D3
Some Push ups and leg swoops . I worked 15 hrs at Sungard recovery site
Tuesday, May 10, 2011
Sunday, May 8, 2011
5.8.11 - TFW - Pre-Recruit - C6D4
Quick warm up
Barbell Military presses - 3x5 - teaching Steven how - Shoulder pack, different breathing, bracing
Deadlifts - 3x5 - same as above - first set he tried to use back. Once I explained the difference with using his legs. Easy
Probably squats tomorrow as my youngest Shane starts Kajukenbo. I think he will like it. I just wish he would let me teach him American Kenpo, but you know I am dad, so I don't know anything.
Strain Prevention later. It felt good to lift some heavy shit.
Friday, May 6, 2011
5.6.11 - TFW - Pre-Recruit - C6D3
Warm Up
Exercise 1: 7,7,7,7,7,7,7,7 [7]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 8,8,8,8,8,8,8,8 [8]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,2,2,1,1,1 [1]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 26
Average HRbpm: 98.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Thursday, May 5, 2011
Tuesday, May 3, 2011
5.3.11 - TFW - Pre-Recruit - C5D4
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 10,10,10,9,9,9,10,10 [9]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 130 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 140 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 4,4,3,3,4,3,3,3 [3]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 6,6,6,6,6,6,6,6 [6]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 37
Average HRbpm: 131.67
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Monday, May 2, 2011
5.2.11 - TFW - Pre-Recruit - C5D3
Intu-flow
TacFit Golf
Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 8
Exercise 3: 6,6,6,6,6,6,6,6 [6]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 7
Exercise 4: 6,6,6,6,6,6,6,6 [6]
HRbpm: 85 RPT: 8 RPD: 3 RPE: 7
Misc Poses
Sunday, May 1, 2011
Saturday, April 30, 2011
Thursday, April 28, 2011
4.28.11 - TFW - Pre-Recruit - C4D4
Warm Up
Exercise 1: 10,10,9,9,9,9,9,10 [9]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7
Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 132 RPT: 8 RPD: 3 RPE: 7
Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7
Exercise 5: 4,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7
Exercise 6: 5,6,6,6,6,6,6,6 [5]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 7
TACFIT SCORE: 36
Average HRbpm: 140.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 7.00
Sent from my iPod
Cool Down
Wednesday, April 27, 2011
4.27.11- TFW - PreRrecruit - C4D3
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 96 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 82 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 7,7,7,7,7,7,7,7 [7]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 80 RPT: 7 RPD: 3 RPE: 7
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 7
Exercise 6: 3,3,3,3,3,3,3,3 [3]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 22
Average HRbpm: 91.33
Average RPT: 7.83
Average RPD: 3.00
Average RPE: 6.33
Sent from my iPod
Cool Down
Tuesday, April 26, 2011
Monday, April 25, 2011
Sunday, April 24, 2011
4.24.11 - TFW - Pre-Recruit - C3D4
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 10,10,10,10,10,10,10,9 [9]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,2,2,2,2,2 [2]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 3,3,3,3,3,3,3,3 [3]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 6,6,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 32
Average HRbpm: 1.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Saturday, April 23, 2011
4.23.11 - TFW - Pre-Recruit - C3D3
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 6,6,6,6,6,6,6,6 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 6,7,7,7,7,7,7,7 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 23
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Friday, April 22, 2011
Thursday, April 21, 2011
Tuesday, April 19, 2011
4.19.11 - TFW - Pre-Recruit - C2D4
Warm up
ex1. - 7
ex2. - 4
ex3. - 8
ex4. - 2
ex5. - 3
ex6. - 5
Cool down
Monday, April 18, 2011
4.18.11 - TFW - Pre-Recruit - C2D3
Warm up
Didn't keep score on any of the 6 exercises. Worked on both exercise 4 & 5, I suck at them.
Cool Down
Saturday, April 16, 2011
Thursday, April 14, 2011
4.14.11 - TFW - Pre-Recruit - C1D4
Warm up
ex1. - 6
ex2. - 4
ex3. - 7
ex4. - 2
ex5. - 3
ex6. - 4
Cool down
4.13.11 - TFW - Pre-Recruit - C1D3
Warm Up
Didn't track score - After 3 months of mass building, I lost some of the mobility i gain while doing TFC.
Cool Down
Wednesday, April 13, 2011
Monday, April 11, 2011
Clubbell Mass Evolution by Shane Heins = Awesome Program, Buy it!
Awesome program! Shoulders and arms are much bigger. Weight went up because of the Creatine and quitting smokeless tobacco, but only by 7 pounds. Last time i quit it was 50lbs in 4 months. This program kept me from gaining too much.
Month 1 - long and grueling - think GVT with clubbells. divided into 2 session upper/lower. warm up/cool for both
Month 2 - TUT - 3 phases - warm up/cool downs same for all phases
Month 3 - Heavy CB training - Most challenging month for me. back to 2 session with separate warm ups and cool downs.
Programs calls for a set of 15# Clubbells and a 35# Clubbell.
I ended up using my 25# set and 45# Cb for most, but on some of the exercises in Month 2 & 3, to maintain best form possible, I used my homemade 15# set( more like 17-19#, filled with concrete),
If you are into Clubbell training, I highly recommend this product!
Sunday, April 10, 2011
Friday, April 8, 2011
Tuesday, April 5, 2011
4.5.11 - CBME - Month 3 - C6D3
Warm Up B
Session B - 5 rounds - I substituted OA KB C&J for the first exercise - 32kg
Cool Down B
BEP again
Monday, April 4, 2011
4.4.11 - CBME - Month 3 - C6D2
2 miles on Stationary bike
Strain Prevention
Cool Down A & B
Black Eyed Peas again
4.1.11 - Rest
Thursday, March 31, 2011
3.31.11 - CBME - Month 3 - C5D3
Warm Up A
Session A - 5 rounds
Cool Down A
Spinal Rocks to Pike
2 Different jams tonight started with the first ended with the second
Wednesday, March 30, 2011
Tuesday, March 29, 2011
Monday, March 28, 2011
3.28.11 - CBME - Month 3 - C4D4
Warm Up A
Session A - 5 Rounds 90s between
cool down A
Spinal Rock to Pike
Session powered by the Black Eyed Peas
Sunday, March 27, 2011
Today marks 47 days without any smokeless tobacco
When i work 113.5 hrs 3 weeks ago, I really wanted some dip. It was calling me. I resisted though. I am glad that i did!
3.27.11 - CBME - Month 3 - C4D3
Warm Up B
Session B - 5 rounds total - 2 rounds@ 5/5, 3 rounds@ 4/4 - 45 for 2h exercises/25 for single
Cool Down B
Spinal rocks to pike - I still suck at these
Music today
3.26.11 - nothing
Friday, March 25, 2011
3.25.11 - CBME - Month 3 - C4D2 - Better effort
Low Intensity
Warm Up B
Cool Down A & B - better breathing, relaxing and decompression.
Thursday, March 24, 2011
Tuesday, March 22, 2011
Monday, March 21, 2011
3.21.11 - CBME - Month 3 - C3D3
Warm Up A
Session A - 5 rounds
ex1. - 45x4/4
ex2. - 25s 2x4/4, 15s 3x6/6
ex3. - 15s x4/4
ex4. - 45x4/4
ex5 - 25x4/4
Cool Down A
Sunday, March 20, 2011
Friday, March 18, 2011
2 weeks of hell and the winds of change
I only have 5 micro sessions left on Clubbell Mass Evolution so I am thinking of changing it up after that. I just haven't decided what to do yet. Suggestions??? Is TacFit Clubbell out yet???
Wednesday, March 16, 2011
3.16.11 - CBME - Month 3 - C2D3
Warm Up B
Session B - 5 rounds 90s between them
ex1. - 45x4/4
ex2. - 45x4/4
ex3. - 25x4/4
ex4. - 25x4
ex5. - 45x4/4
Cool Down B
Music
3.15.11 - Intu-Flow Only
Tuesday, March 15, 2011
Monday, March 14, 2011
Saturday, March 12, 2011
3.12.11 - CBME - Month 3 - C1D4
Warm Up B
Session B - only 3 rounds(should be 5) of 4 reps - 90s between rounds
Ex1. - 45 x 4/4
ex2. - 45 x 4/4
ex3. - 25 x 4/4
ex4. - 25x4
ex5. - 45x 4/4 - need to practice this more. the pendulum is giving me fits w/the 45.
Cool Down B
Listen to Slipknot mix
Friday, March 11, 2011
3.11.11 - CBME - Month 3 - C1D3
Warm Up A
Session A - 5 rounds of 4 reps each - 90s between rounds - This is pure Evil
ex1 - 45x4/4
ex2 - 15s x4
ex3 - 15s x4/4
ex4 - 45x4/4
ex5 - 15x 4/4
Cool Down A
Just listened to the radio. I didn't get outside until 10 pm
Thursday, March 10, 2011
Tuesday, March 8, 2011
3.8.11 - CBME - Month 2 - C7D4
3.7.11 - CBME - Month 2 - C7D3
Sunday, March 6, 2011
3.4.11 - CBME - Month 2 - C6D4
Thursday, March 3, 2011
3.3.11 - CBME - Month 2 - C6D3
Warm Up
Phase 3 - 6 rounds - very humbling phase!
ex1. - 35s - 15s(tried 25s 1st & 2nd rounds)
ex2. - 35s - 15s(tried 25s 1st & 2nd rounds)
ex3. - 35s - 15s(tried 25s 1st & 2nd rounds)
ex4. - 35s - 25s
ex5. - 35s L/R - 25 - I did the bruiser for the first 4 rounds but really low reps. Better for TUT with 25
ex6. - 35s - 15s(tried 25s 1st & 2nd rounds)
cool down
This album
21 days yesterday
3.2.11 - CBME - Month 2 - C6D2
Strain Prevention
Half camel
seated twist
Half Loctus
down dog
shoulder bridge
shin box
seal
Wednesday, March 2, 2011
Tuesday, March 1, 2011
2.28.11 - CBME - Month 2 - C5D4
Monday, February 28, 2011
2.27.11 - CBME - Month 2 - C5D3
Saturday, February 26, 2011
2.26.11 - CBME - Month 2 - C5D2
Strain Prevention
Compensator for civilized life
Camel
clasped hand Shoulder bridge
Half Loctus
Seated Spinal twist
Down Dog
Half Pigeon Lunge
Bow
Thursday, February 24, 2011
2.24.11 - CBME - Month 2 - C4D4
2.23.11 - CBME - Month 2 - C4D3
Warm Up
Phase 2 - 6 rounds
ex1. - 35s - 25s
ex2. - 35s l/R - 25
ex3. - 35s - 25s
ex4. - 35s - 25s
ex5. - 35s L/R - 25
ex6. - 35s - 15s
cool down
Tuesday, February 22, 2011
2.22.11 - CBME - Month 2 - C4D2
Strain Prevention
GMB - CBME Prasara beginner Flow x2
Loctus
Monday, February 21, 2011
Sunday, February 20, 2011
2.20.11 - CBME - Month 2 - C3D4
Saturday, February 19, 2011
2.19.11 - CBME- Month 2 - C3D3
Friday, February 18, 2011
Wednesday, February 16, 2011
2.16.11 - CBME - Month 2 - C2D4
What Your Doctor NEVER Told You About Fish Oil
Yours in health,
2.15.11 - CBME - Month 2 - C2D3
Tuesday, February 15, 2011
Sunday, February 13, 2011
This cycle of CBME ,my quitting journey, and what is next
Month 2 of the Clubbell Mass Evolution (CBME) is really different from last month. Last month was about volume and this month is about Time Under Tension(TUT). Last month, there were 2 sessions alternated. This month there are phases. These phases are repeated on both Mod and Hi days. Phase 1 is repeated for 3 micro cycles. Phases 2&3 are each repeated for 2 micro cycles. I am really enjoying this program. I will write a complete review once I have completed the entire thing.
Well, I quit chewing on 2/9/11. Wednesday and Thursday were easy, I was at work. I had Friday off, so this weekend has been rough. I have had urges to go buy a can, but I didn't. I am not worried about the weight gain this time. I will deal with it and lose it all over again.
I am sure that I will peak over 300 lbs again. Sometime from Oct to Dec, I went from 265lbs to 286lbs. Since then I have started the CBME and am taking protein, Creatine, and Glutamine. If I am going to gain, might as well be muscle. Just from Month 1, my shoulder, traps, arms and legs are bigger. I really hated all the volume for legs not because it was bad or tough(which it was). I hate it because volume makes my legs huge. I was a huge advocate of high rep training for legs(squats and leg press) back in the day. My gut is alttle bigger, creatine bloat, plus all the peanut butter I have been eating. Oh well.
I have been giving thought too what i will do after finishing CBME. Right now i am leaning toward combining TacFit Rope and TacFit Mass Assault for a 56 day cycle. Then in June TacFit Warrior or Kb Spetsnaz. Or maybe the new TacFit Clubbell that Coach is working on or maybe a full cycle of TacFit gym in a box.
I really could use a set of Bruiser Jr and another Bruiser CBs but that is another story