Saturday, December 31, 2011

12.31.11 Day 2 low intensity #tacfit #akla #kenpo

Stress Conversion Short Form 1 both sides Blocking set 1 Finger set 1 - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

Friday, December 30, 2011

12.30.11 - Day 1 - No Intensity #tacfit #fitness #4x7

Started proper 4x7 of TacFit Barbarian/King of Clubs. I will be alternating the Mod Days between TBAR/TKOC and using TacFit Commando for High days. On Low Days I will be including Kenpo Forms. Starting on 1/1/12, I will be doing all Kenpo Techniques that correspond to that day, including learning new techniques for 2nd Brown Belt. As I get some of my speed and sharpness back, I will up load some videos to YouTube to track progress. Heavy bag work will be done on Mod Day. I am also coming off the the warrior diet, since it isn't working for me anymore. i have started logging my food intake again on my food journal.

Day 1
No Intensity

Strain Prevention

Wednesday, December 28, 2011

12.28.11 - tonight's session #fitness #TacFit #KingOfClubs #Kenpo

Intu-Flow

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.

Tuesday, December 20, 2011

12/20/11 - TBAR & Kenpo #Kenpo #TacFit #AKLA

AM - Kurz kick stretches

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

Low Intensity

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

Strain Prevention

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

Thursday, December 15, 2011

TacFit Barbarian - New Program from Scott Sonnon

TacFit Barbarian

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

Strain Prevention

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

Intu-Flow

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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Location:Queens Park Ave,Mayfield Heights,United States

Tuesday, December 13, 2011

12.13.11 - Kenpo - Yellow belt review #Kenpo #AKLA

Intu-Flow

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

Intu-Flow

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

I laid down all 1/2 in. matts after clearing out one half of the basement. I then arranged all the KBs and stuff in a way that we have plenty of room for forms while steven and I practice Kenpo an d Shane does his TKD. The only thing left is to fill up the base of my free standing wave bag


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12.10.11 - moved everything inside

I moved all KBs, CBs, matts, medicine ball, paraellettes, ropes and gymnastic matts into basement


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12.8.11 - Kenpo

Intu-Flow

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

Intu-Flow

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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Location:Queens Park Ave,Mayfield Heights,United States

12/6/11 - American Kenpo

Intu-Flow

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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Location:Queens Park Ave,Mayfield Heights,United States

Monday, December 5, 2011

12.5.11 - Light Grinds

Intu-Flow

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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Location:Queens Park Ave,Mayfield Heights,United States

12.3.11 - grinds - heavy

Intu-flow

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

Intu-Flow

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

11.29.11 - Active Rest

Intu-Flow

1x25/25 Snatches - 16kg

Hero Flow x3

Monday, November 28, 2011

11-28-11 - Grinds - Light #fitness #KB #CST #RKC

Back from a week vacation back home in KY. I didn't do much of exercising while there.

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

Intu -Flow

C&P ladders - 5x1,2,3 - 32kg L/R

Row ladders - 5x1,2,3 - 48kg L/R

Prasara




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Location:Queens Park Ave,Mayfield Heights,United States

Thursday, November 17, 2011

11/17/11 FlowFit

Intu-Flow

FlowFit level 2/3 - 5 rounds. I haven't done this in awhile so threw it in as active recovery


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Location:Queens Park Ave,Mayfield Heights,United States

11.16.11 - Medium

Intu-Flow Spinal Rocks C&P Ladders - 4x1,2,3 L/R - 32kg Row Ladders - 4x1,2,3 L/R - 48kg KB good mornings - 4x5 - 48kg Roman Chair Sit-ups - 2x 20 Prasara

Monday, November 14, 2011

11.14.11 - Light

Intu-Flow

C&P - 32kg - 3x1,2,3

Rows - 48kg - 3x1,2,3

Swings - 2h - 32kg - 4x15 - cardio sucks

Prasara - Hero Flow


Thursday, November 10, 2011

11.9.11 - Medium

Intu-Flow

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

Monday, November 7, 2011

11.7.11 - light

Intu-Flow

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

11.5.11 - TacGym

Healing Staff

Snafu

Archimedes

11.4.11 - Heavy

Intu-Flow

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

Tuesday, November 1, 2011

11.1.11 - Light

Intu-Flow

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

Intu-flow

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

Intu-Flow

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

Thursday, October 20, 2011

10.19.11 - Medium

Intu-Flow

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

Monday, October 17, 2011

10.17.11 - Light

Intu-Flow

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

10.15.11 - Heavy

Intu-Flow

Alt Ladders - 5x1,2,3
C&P- 24kg - L/R
Dbl KB Rows - 32kgs

Prasara

Wednesday, October 12, 2011

10.12.11 - Medium day

Intu-Flow

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.

10.11.11 - recovery

Deep Intu-Flow session

Cricket beginner Flow x2

Thor Strength Flow x2

Monday, October 10, 2011

10/10/11 - Light Day

Intu-Flow

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

Intu-Flow

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

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

Strength Day
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

Starting Monday, I am going back to a M-W-F KB 5x5 routine along with T-TH as active rest. IF and Prasara everyday.

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

Tuesday, September 27, 2011

9.27.11 - High intensity - Day 6

Intu-flow

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

Mod intensity

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

No workouts Friday and Saturday - my parents were in town

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 18, 2011

9.18.11 - TacFit Mass Assault I - Day 2

Hi Intensity - Sore as **** today from last night. Dropped the weight to get more TUT for high intensity

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

Mod Day

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

Monday, September 12, 2011

Saturday, September 10, 2011

9.10.11 - CBHE - Thor - Day 15

Moderate Day - Strength Day

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

Tuesday, September 6, 2011

9.6.11 - CBHE - Thor - Day 14

Low Intensity

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.

Saturday, September 3, 2011

9.3.11 - CBHE - Thor - Day 12 - better late than never

Missed the last 2 days working on my home computer lab. Really no excuse, but hey I am human!

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

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

Freakin' awesome session - Slipknot blaring.... Just the right mood setter!

Friday, August 26, 2011

8.26.11 - CBHE - Thor - Day 8

Shoulder feeling really great - upped the intensity - Shane Heins is evil---in a good way:)


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

Monday, August 22, 2011

8.22.11 - CBHE - Thor - Day 4

High Intensity

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

First time in 2 months that i have tried to use my shoulder on any thing strenuous. I will see if it holds up

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

A great day at Cedar point with the family. I was exhausted and actually sore. I hadn't rode any rides since 2007. Bouht a new pair of shoes and made the mistake of wearing them for the first time. Feet were killing me.

8.19.11 - CBHE - Thor Day 2

Low Intensity

Spiderman Mobility

Thor Flow x 3

Friday, August 19, 2011

No session yesterday

Found out my son had a scrimmage game last night. The game lasted from 5:45 - 8:00. After waiting for him to get out of the locker room, it was around 8:30. So I skipped the session. The moral - on game days - train in the mornings before work. Next week is the first game on 8-27-11 @ Cleveland Brown's Stadium.

Tuesday, August 16, 2011

8.16.11 - CBHE - Spiderman - Day 27

Moderate Intensity

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.

Saturday, August 13, 2011

8.13.11 - CBHE - Spiderman - Day 24

Moderate day

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

8.11.11 - CBHE - Spiderman - Day 23

Low Intensity

Mobility

Move & groove x2

Saturday, August 6, 2011

8.6.11 - CBHE - Spiderman - Day 18

Moderate Intensity

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

Monday, August 1, 2011

8.1.11 - CBHE - Spiderman - Day14

Low Intensity

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.

7.30.11 - CBHE - Spiderman - Day 13

Low Intensity

Mobility

Sunday, July 17, 2011

7.17.11 - CBHE - Spiderman - Day 1

Shoulder is feeling much better after the total rest this past week. I am not ready to lift though. So I decided that i would start Shane Heins' Clubbell Hero Evolution since the first month is a primer. I did the following tonight with the only discomfort was the forward arm circles.

No Intensity

Spiderman Mobility

Thursday, July 7, 2011

7.7.11 - moderate day

Strain Prevention - substituted OA OH circles for armbar and double figure 8

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

5 minutes Zhang Zhaung

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

Took the long weekend off to rest my shoulder. I hurt this pretty good, it is still sore. Going to keep taking it easy. I did some Zhang Zhaung yesterday and today to force Chi into the area. Hopefully everything will be alright soon. It is better but not 100%

Strain Prevention without any use of right shoulder.

Thursday, June 30, 2011

6.30.11 - high intensity

Strain Prevention

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

TFC Warm Up 1

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

Healing Staff

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

Shoulder is better but still sore.
Scheduled day - skipped my last high intensity day

Strain Prevention

Sunday, June 26, 2011

6.26.11 - Unplanned No Intensity Day

Doing the MP with the 32kg yesterday felt light but I guess my tendons weren't ready for it. My bursitis in my right shoulder flared up last night. There is pain in the Delt-Bicep connection. So all I did today was Intu-Flow.

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

Healing Staff

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

Wednesday, June 22, 2011

6.22.11 - High Intensity

Strain Prevention

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

Healing Staff

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

Saturday, June 18, 2011

Ok....early morning sessions next week

The change in working hours has wreaked havoc on my training. Next week, I am going to try and get up 5:00 am and get my session in before work. This really shouldn't be a problem since for most of the last 7 years I have gotten up at 4:45 am for work.
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

Strain Prevention

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

Intu-flow - morning session

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

Strain Prevention - double Helix added

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

Strain Prevention

Healing Staff

Back still bothering me. Not really painful, just aching.

Sunday, June 12, 2011

6.12.11 - Moderate Intensity

Strain Prevention - morning session
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.

Tuesday, June 7, 2011

6.7.11 - high intensity

Basketball with boys

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

Healing staff
Archimedes 1
A1. Dbl mp- 2x24kg - 3x10
A2. Alt rows- 2x24kg - 3x10

Figure 8 shield casts - bruiser



TGU - 5 min

Prasara
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Sunday, June 5, 2011

Thursday, June 2, 2011

6.2.11 - High Day

Strain Prevention

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

Intu-Flow

A1. DBL MP 24Kgs - 3x8
A2. Alt Rows 24Kgs - 3x8

Figure 8 Shield casts - 3x4l/r - Bruiser

Prasara cool down

Saturday, May 21, 2011

Tactical Gymnastics

Get yours here.

TacGym

Changes

Ok, I switched jobs and it has kind of rocked my training world.

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

Strain Prevention

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.

5.19.11 - Intu-Flow

Strain Prevention

Wednesday, May 18, 2011

5.18.11 - High Day - Kajukenbo & American Kenpo

Strain Prevention in the morning.

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

As most know, I do IT for a living. I made a switch in jobs this week and my company is have a gathering in Frisco if you happen to be @ Citrix Synergy next week. If you are there, visit  http://tinyurl.com/3uslxqq, and join us. Please use me as your rep

Saturday, May 14, 2011

5.12.11 - TFW - Pre-Recuit - C7D4

Strain Prevention

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

Strain Prevention

Some Push ups and leg swoops . I worked 15 hrs at Sungard recovery site

5.10.11 - Flying into NJ - TFW - Pre-Recruit - C7D2

Strain Prevention/stress conversion

Sunday, May 8, 2011

5.8.11 - TFW - Pre-Recruit - C6D4

High Intensity - A little different today - Family joined the YMCA. So I took Steven to Deadlift and press

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

Moderate Intensity

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

Tuesday, May 3, 2011

5.3.11 - TFW - Pre-Recruit - C5D4

High Intensity

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

Mod Intensity

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

Thursday, April 28, 2011

4.28.11 - TFW - Pre-Recruit - C4D4

High Intensity

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

Moderate Intensity

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

Sunday, April 24, 2011

4.24.11 - TFW - Pre-Recruit - C3D4

High Intensity
Warm Up
Exercise 1: 8,10,9,9,9,8,8,9  [8]
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
Cool Down
Floor Scorpion

Saturday, April 23, 2011

4.23.11 - TFW - Pre-Recruit - C3D3

Mod Intensity - I used the new TacFit Timer for my Ipod Touch - awesome app

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

Thursday, April 14, 2011

Monday, April 11, 2011

4.11.11 - TacFit Warrior (TFW) - Pre-Recruit - C1D1

Low Intensity

Strain Prevention

Clubbell Mass Evolution by Shane Heins = Awesome Program, Buy it!

I finished this last night.

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!

Tuesday, April 5, 2011