1.31.11 - CBME- Month 1 - C6D1

Moderate Intensity
Strain Prevention
Warm up B
Session B - 8 rounds of the following circuit - I couldn't feel my feet so I cut the last 2 rounds - wearing my boots instead of chucks tomorrow.
ex1. - 8x6 - 25s
ex2. - 8x6/6 - 25
ex3. - 8x44 - 25
ex4. - 8x6/6 - 45
ex5. - 8x3/3 - 25
ex6. - 8x4/4 - 25
Cool Down B

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1.30.11 - No Intensity

After working 1am - 3am, getting paged back at 4:00 am, then again at 6:00 am, I did nothing yesterday but Intu-Flow. I should have used Warrior Sleep but forgot. Cycle 6 of CBME Month 1 continues Monday

1.29.11 - CBME - Month 1 - C5D4

Low Intensity

Strain prevention

Stress Conversion

Loctus

Corpse

1.28.11 - CBME - Month 1 - C5D3

No Intensity

Strain prevention

1.27.11 - CBME - Month 1 - C5D2

High Intensity
Strain Prevention
Warm Up B
Session B - 10 rounds of 6 exercises - 60s-90s rest between rounds
ex.1 - 10x6 - 25s
ex.2 - 10x6/6 - 25
ex.3 - 10x5/5 - 25
ex.4 - 10x6/6 - 45
ex.5 - 10x3/3 - 25
ex.6 - 10x6/6 - 25
Cool Down B

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1.26.11 - CBME - Month 1 - C5D1

Moderate Intensity
Strain prevention
Warm up A
Session A - 10 rounds of the following circuit
ex.1 - 10x6 - 45 - alt grip/round
ex.2 - 10x6/6 - 25
ex.3 - 10x6 - 45 - alt grip/round
ex.4 - 10x6/6 - 45
ex.5 - 10x3/3 - 25
ex.6 - 10x6/6 - 45
GMB CBME Flow
Cool Down A

1.25.11 - CBME - Month 1 - C4D4

Low Intensity

Strain Prevention

Cool Down A&B

Supplements

Since I am in a Mass building phase, due to the fact i am going to gain weight from quiting dipping, I have added the following supplements to my normal regiment. I might as well put on some muscle instead of fat!

Here are my daily supplements

Morning

1000mg Ester-C

5000 IU D3 - liquid

50mg Zinc

Post workout 

Whey protein

Creatine monohydrate

Glutamine

Bought this for the wife and youngest son last night

Gold's Gym Power Spin 210. I hope they use it till it breaks!

1.24.11 - CBME - Month 1- C4D3

No Intensity

Strain Prevention

It starts Tuesday

This Tuesday I go to my first appointment to quit chewing tobacco. I have chewed or dipped for 29 years. I am going to the doctor this time because the last time i tried to quit by myself, I gained 50lbs in 4 months. My wife has been using the program since October and is doing great, so it's my turn. I am looking forward to all the extra money to buy training equipment and new programs. Wish me luck!

1.23.11 - CBME - Month 1 - C4D2

High Intensity
Strain prevention
Warm Up A
Session A - 10 rounds of the circuit
ex.1 - 10x6 -45 - alt grip each round
ex. 2 - 10x6/6 - 25
ex. 3 - 10x6 - 45 - alt grip each round
ex. 4 - 10x6/6 - 45
ex. 5 - 10x6/6 - 25
ex. 6 - 10x6/6 - 45
GMB - CBME Prasara Flow - if you can call what i did flowing - a work in progess
Cool Down A

Workout music by

1.22.11 - CBME - Month 1 - C4D1

Mod Intensity
Strain Prevention
Session B
Warm Up B
ex.1 - 10x6 - 25s
ex.2 - 10x6/6 - 25
ex.3 - 10x4/4 - 25
ex.4 - 10x6/6 - 45
ex.5 - 10x3/3 - 25
ex.6 - 10x4/4 - 25
Cool Down B

Infused with this album. This just set me in the right mood!

1.21.11 - CBME - Month 1 - C3D4

Low Intensity

Strain Prevention from TFW

Cool Down A&B

GMB - CBME Prasara Flow x2

1.20.11 - CBME - Month 1 - C3D3

No Intensity

Strain Prevention from TFW -  Morning and evening

1.19.11 - CBME - Month 1 - C3D2

High Intensity

Warm Up B - 6 warm ups 30s/30s

Session B - 10 rounds of 6 exercises - 60s between rounds 

ex 1 - 10x6 - 2x25# CB

ex 2 - 10x6/6 - 25# CB

ex 3 - 10x4/4 - 25# CB

ex 4 - 10x6/6 - 45# CB

ex 5 - 10x3/3 - 25# CB

ex 6 - 10x4/4 - 25# CB

Cool Down B - 6 cool downs 30s/30s

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Todd

1.18.11 - CBME- Month 1 - C3D1

Moderate Intensity
Warm Up - 6 exercises - 1 min ea(30s ea side)

Session A - Upper body - 10 rounds of the 4 exercise circuit 

ex 1 - 10x4 - 45# CB

ex 2 - 10x4/4- 25# CB

ex 3 - 10x4 - 45# CB

ex 4 - 10x4/4 - 45# CB

ex 5 - 10x4/4 - 25# CB

ex 6 - 10x4/4 - 45# CB

Cool Down - 6 exercises - 1 min ea(30s ea side)

This was Mod day so I lowered the reps to 4. I also worked on the 7 key components. This made the Torch press/flag press/Shield cast feel tighter. 

Steven trained with me again. I am proud of him!

1.17.11 - CBME Month 1 - C2D4

Low Intensity

Strain Prevention from TFW

GMB CBME Flow x 1 - a work in progress

Cricket Beginner x2

Prasara is still my weak point. I may need to add in some flows everyday or do a 4x7 of just FlowFit and Prasara Primer 2.0/Series A flows(I haven't even tried them yet and have had the DVD for over a year). The Primer 2.0 was going well with Cricket then the plow in the next one kills me. I think it is fear! I need to master that.

1.16.11 - CBME Month 1 - C2D3

No Intensity

Strain Prevention from TFW

Worked on GMB flow for tomorrow with Steven

1.15.11 - CBME Month 1 - C2D2

High Intensity

Warm Up - 6 exercises - 1 min ea(30s ea side)

Session A - Upper body - 10 rounds of the 6 exercise circuit 

ex 1 - 10x6 - 45# CB

ex 2 - 10x6/6- 25# CB

ex 3 - 10x6 - 45# CB

ex 4 - 10x6/6 - 45# CB

ex 5 - 10x6/6 - 25# CB

ex 6 - 10x6/6 - 45# CB

Cool Down - 6 exercises - 1 min ea(30s ea side)

I felt really good afterwards.

Steven did this also. he did 10 rounds with the 25#/10# CBs

1.14.11 - CBME Month 1 - C2D1

Strain Prevention from TFW  - Morning session

Moderate Intensity

Warm Up B - 6 warm ups 30s/30s

Session B - 10 rounds of 6 exercises - 60s between rounds - I only did 6 rounds. Had twinge in my left upper glute RPD - 4, so I stopped

ex 1 - 6x6 - 2x25# CB

ex 2 - 6x6/6 - 25# CB

ex 3 - 6x4/4 - 25# CB

ex 4 - 6x6/6 - 45# CB

ex 5 - 6x3/3 - 25# CB

ex 6 - 6x4/4 - 25# CB

Cool Down B - 6 cool downs 30s/30s

The routine was easier the second time around. Head Casts were much better.

Steven Trained with me also. He did well. 

1.13.11 - CBME Month 1 - C1D4

Low Intensity

Strain Prevention from TFW

Gold Medal Bodies CBME Prasara Flow - Beginner - once slow - twice trying to flow - I actually had a nice Crow pose for a split second. Prasara by far is my weakest part of CST. I need to spend more time on it.

1.12.11 - CBME Month 1 - C1D3

No Intensity
Strain Prevention  - from TFW
Warm Up A & B

1.11.11 - CBME Month 1 - C1D2

Strain Prevention from TFW  - Morning session
High Intensity
Warm Up B - 6 warm ups 30s/30s
Session B - 10 rounds of 6 exercises - 60s between rounds - I only did 8 rounds again. Next micro cycle i will hit 10 on both sessions
ex 1 - 8x6 - 2x25# CB
ex 2 - 8x6/6 - 25# CB
ex 3 - 8x4/4 - 25# CB
ex 4 - 8x6/6 - 45# CB
ex 5 - 8x3/3 - 25# CB
ex 6 - 8x4/4 - 25# CB
Cool Down B - 6 cool downs 30s/30s
I am finding this very rough. Could be because of the two weeks off or all the BW stuff i was doing the last 7 months. It could be the most I have done with my CBs were density cycles of the 3 Trial By Fire exercise, DBL Swipes, Alt Mills, and hammer swings. The exercise in this program are totally different. I have a feeling I am going to like the final results of this program.
No Intensity tomorrow, I think i am going to need it.

1.10.10 - Clubbell Mass Evolution(CBME) Month 1 - C1D1

Strain prevention - Morning
Moderate Intensity
Warm Up - 6 exercises - 1 min ea(30s ea side)
Session A - Upper body - 10 rounds of the 6 exercise circuit - 60s between rounds - I only made 8 rounds, I am rusty after 2 weeks off.
ex 1 - 8x4 - 45# CB
ex 2 - 8x5/5 - 15# CB
ex 3 - 8x4 - 45# CB
ex 4 - 8x4/4 - 45# CB
ex 5 - 8x4/4 - 25# CB
ex 6 - 6x4/4 45# CB, 2x5/5 - 25# CB
Cool Down - 6 exercises - 1 min ea(30s ea side)
This session was tough. Think German Volume Training(GVT) with Clubbells. I like it. My shoulders are pumped just like the old days. My knee hurt during the kneeling cool downs at first, but after the initial twinge, it was alright. I have about a week before I give up my last vice, one I have done since I was 13. The last time i tried i gained 50# in 4 months. Well at least doing the CME, I can turn some of it into muscle. Maybe I should start creatine again. But if I do, I will probably hit 300# again, but with a 6" inch smaller waist than last time.

1.9.10 - Intu-Flow

Strain Prevention

I also did some Trinity Squats. Knee feels great. Back to the grind tomorrow, the 10th, after 2 weeks off.

1.8.10 - Intu-Flow

Strain Prevention

1.7.10 - Intu-Flow

Strain Pevention

1.6.10

Strain Prevention
My knee is feeling pretty good. May try some Yoga tomorrow

1.4.11 - Went to Ortho today

I have this

Pseudogout (SOO-doe-gout) is a form of arthritis characterized by sudden, painful swelling in one or more of your joints. These episodes can last for days or weeks. Pseudogout typically occurs in older adults and most commonly affects the knee.

There is no ligament or tendon damage. I was told walking would not damage the knee, I am doing away with the crutches. I was told to take 500mg NSAID 2x/day and finish my pain meds as needed. I should be all better in about 2 weeks. 

I need to do more Intu-Flow for my knees daily. 

1.1.11 - Went to ER today over my knee

I woke up this morning and the swelling was worse and the pain was unbearable. I went to the ER and had x-rays done. While the ER docs think it is bursitis, they still want me to see  an orthopedic sometime next week. I thought they would prescribe me some anti-inflammatory, but just got pain meds. I am now on crutches. Brings back memories of my sophomore year in high school, I was on crutches for 7 months that year.