Monday, 2011.8.29
95kg, 30 min.
Walking: 20 min.
Hindu squat: 55, 55
Hindu pushup: 30, 30
Sling pullup: 10, 12
Random sling action for core and pecs: )/!&§/
It was a veritable walk in the park, and wiv me woife, no less!
Monday, August 29, 2011
Friday, August 26, 2011
Fitness notes…
Thursday, 2011.8.25
95kg, 45 min.
Walking: 35 min.
Hindu squat: 55, 55
Hindu pushup: 30, 30
Sling row: 5, 5, 5
[These were fun, since I pivoted on my left foot, right foot, and both feet (5,5,5) on the trunk of a tree, and pulled up to the branch over which my sling was slung.]
Sling pullup: 8
[A straight hang from the sling on a branch.]
Ab wheel: 25
[The above was all one session of walking, broken up by the exercises. Sling pullups are harder but I have to admit I've lost some back strength. How many times have I had to say that? Ha! On the other hand, Hindu pushups are getting "easier", so I'm doing more per set.]
Friday, 2011.8.26
95kg, 30 min.
Walking: 20 min.
Hindu squat: 55, 55
Hindu pushup: 30, 30
Sling row: 15
Pullup: 12
Saturday, 2011.8.27
95kg, 30 min.
Neck bridge: 50 sec. x 3
Neck harness: 30, 40, 50 reps (all four vectors)
Ab wheel: 15, 18, 21, 4
Grip crushers:
Heavy 150: 10 closes
Heavy 150: 3 closes
CoC #1.5: 20 closes
[These took a while, kind of like a grip "breathing squat" set.]
CoC #2: 7 reps
(Used some alternate hand assistance on last couple reps.]
95kg, 45 min.
Walking: 35 min.
Hindu squat: 55, 55
Hindu pushup: 30, 30
Sling row: 5, 5, 5
[These were fun, since I pivoted on my left foot, right foot, and both feet (5,5,5) on the trunk of a tree, and pulled up to the branch over which my sling was slung.]
Sling pullup: 8
[A straight hang from the sling on a branch.]
Ab wheel: 25
[The above was all one session of walking, broken up by the exercises. Sling pullups are harder but I have to admit I've lost some back strength. How many times have I had to say that? Ha! On the other hand, Hindu pushups are getting "easier", so I'm doing more per set.]
Friday, 2011.8.26
95kg, 30 min.
Walking: 20 min.
Hindu squat: 55, 55
Hindu pushup: 30, 30
Sling row: 15
Pullup: 12
Saturday, 2011.8.27
95kg, 30 min.
Neck bridge: 50 sec. x 3
Neck harness: 30, 40, 50 reps (all four vectors)
Ab wheel: 15, 18, 21, 4
Grip crushers:
Heavy 150: 10 closes
Heavy 150: 3 closes
CoC #1.5: 20 closes
[These took a while, kind of like a grip "breathing squat" set.]
CoC #2: 7 reps
(Used some alternate hand assistance on last couple reps.]
Tuesday, August 23, 2011
Fitness notes...
MONDAY, 2011.8.24
95kg, 15 min.
[I've actually lost a tad of weight but I figure I fluctuate around 95kg okay-la.]
Grip training:
Heavy 150: 5 closes
CoC #1.5: 6 closes
CoC #2: 3 reps
CoC #2: 3 reps
CoC #1.5: iso hold 20 sec.
Heavy 150: iso hold 30 sec.
+ + +
Last night I did 55 Hindu squats, 30 Hindu pushups, and 20 ab wheel reps. The squats felt interminable ("Only 35!?"), the pushups were a great pump, and the ab reps were deep and long.
This morning I did about a minute of flail work for each hand and my forearms were still the slightest bit sore from Saturday's session, so perhaps my extremely close attempts (1st rep of both sets) could have been closes if I had been "totally" recuperated. But whatever. Tonight felt good and there was not too great a discrepancy between my left and right hands. I will give my wrists at least 4 days of rest before attempting #2 again.
Work is picking up. Stay tuned.
Sunday, August 21, 2011
Fitness notes...
Saturday, 2011.8.20
95kg
MORNING:
Hindu squat: 55
Hindu pushup: 25
Standing db curl: 10 @ 21kg
AFTERNOON:
Grip training:
CoC #1.5: 3 closes
CoC #1.5: 6 closes
CoC #2: 3 reps
CoC #2: 3 reps
CoC #2: iso crush (~10 sec.)
CoC #1.5: iso crush (~30 sec.)
NIGHT:
Sling pullup: 8, 8, 8
[Pullups from a hanging loading sling, hands in the loops.]
Hindu squat: 45, 45, 45
Hindu pushup: 20, 22, 25
Ab wheel: 25, 20
+++
I did the night session after a hot pot dinner with inlaws in Sanxia, and I could feel the lack of circulation in my limbs. But I simply couldn't go without more exercise before bed. I wasn't in a masochistic mood, so I settled for what you see. It dawned on me during the drills that diverting blood from my gut to my muscles might well interfere with my digestion, and my gut-status today seems to bear that out. On the positive side, I am getting higher reps that roll longer and deeper each wheel with the ab wheel. Core Power!
I have still not bested the CoC #2, but I learned some good things this time around. First, I have lost my edge/momentum on the #2 (but not the other grippers!) because I have not been training heavily the past few months. I am sure my lack of squats and deads, etc. have reduced the testosterone boost I was enjoying in my victory over the #1.5.
Second, or perhaps as just a sub-point of the first, I realized how integral the crush training is for the entire torso. I discovered this (afresh) since I sprained my lower neck from my exertions with the #2. Successful gripping force must be applied with the entire shoulder-lat-arm system, and my lack of heavy back training left my inner traps vulnerable to the exertions.
Third, my left hand is almost equal in strength now with my right hand.
Fourth, I need to get back on a twice-a-week regimen and must use the #2 each time. It felt great grappling with the #2 again after a couple weeks of mostly flail, overcrushing, Qin Na drills, and higher reps. My tendons don't feel strained so I will have another crack at the #2 on Tuesday.
Meanwhile, I will begin a more serious home regimen this Wednesday:
Sling pullups,
Hindu pushups,
Hindu squats,
Ab wheel,
Pushups,
and
Neck bridging.
[3 sets >12, 3 sets >25, 3 sets >55, 3 sets >20, 3 sets >40, 3 sets >50 sec.]
On off-days I will do two or three sets of lunges, Hindu pushups, and flail in the morning. In the interims I will do my twice-weekly grip training. The neck harness can be more sporadic. I also hope to take a 20-minute or so walk with my wife after every dinner.
Enjoyed a lovely (and apparently rather healing) weekend with my in-laws in Sanxia. I and my wife are taking steps to advance our educational credentials and goals, saving what money we can, and I have my eye on a couple graduate programs. MUST. KEEP. WRITING.
95kg
MORNING:
Hindu squat: 55
Hindu pushup: 25
Standing db curl: 10 @ 21kg
AFTERNOON:
Grip training:
CoC #1.5: 3 closes
CoC #1.5: 6 closes
CoC #2: 3 reps
CoC #2: 3 reps
CoC #2: iso crush (~10 sec.)
CoC #1.5: iso crush (~30 sec.)
NIGHT:
Sling pullup: 8, 8, 8
[Pullups from a hanging loading sling, hands in the loops.]
Hindu squat: 45, 45, 45
Hindu pushup: 20, 22, 25
Ab wheel: 25, 20
+++
I did the night session after a hot pot dinner with inlaws in Sanxia, and I could feel the lack of circulation in my limbs. But I simply couldn't go without more exercise before bed. I wasn't in a masochistic mood, so I settled for what you see. It dawned on me during the drills that diverting blood from my gut to my muscles might well interfere with my digestion, and my gut-status today seems to bear that out. On the positive side, I am getting higher reps that roll longer and deeper each wheel with the ab wheel. Core Power!
I have still not bested the CoC #2, but I learned some good things this time around. First, I have lost my edge/momentum on the #2 (but not the other grippers!) because I have not been training heavily the past few months. I am sure my lack of squats and deads, etc. have reduced the testosterone boost I was enjoying in my victory over the #1.5.
Second, or perhaps as just a sub-point of the first, I realized how integral the crush training is for the entire torso. I discovered this (afresh) since I sprained my lower neck from my exertions with the #2. Successful gripping force must be applied with the entire shoulder-lat-arm system, and my lack of heavy back training left my inner traps vulnerable to the exertions.
Third, my left hand is almost equal in strength now with my right hand.
Fourth, I need to get back on a twice-a-week regimen and must use the #2 each time. It felt great grappling with the #2 again after a couple weeks of mostly flail, overcrushing, Qin Na drills, and higher reps. My tendons don't feel strained so I will have another crack at the #2 on Tuesday.
Meanwhile, I will begin a more serious home regimen this Wednesday:
Sling pullups,
Hindu pushups,
Hindu squats,
Ab wheel,
Pushups,
and
Neck bridging.
[3 sets >12, 3 sets >25, 3 sets >55, 3 sets >20, 3 sets >40, 3 sets >50 sec.]
On off-days I will do two or three sets of lunges, Hindu pushups, and flail in the morning. In the interims I will do my twice-weekly grip training. The neck harness can be more sporadic. I also hope to take a 20-minute or so walk with my wife after every dinner.
Enjoyed a lovely (and apparently rather healing) weekend with my in-laws in Sanxia. I and my wife are taking steps to advance our educational credentials and goals, saving what money we can, and I have my eye on a couple graduate programs. MUST. KEEP. WRITING.
Monday, August 15, 2011
Fitness notes...
SUNDAY, 2011.8.14
95kg, 25 mins.
Hindu squat: 20, 55, 55
Hindu pushup: 15, 25, 25
Flail: 20-30 sec. each hand each vector
Standing DB curl: 6, 8, 10 @ 21kg
Grip training:
Qin Na exercises: 3 sets to burning fatigue
Heavy 150: 20 reps (20 closes r.h., 17 closes l.h.)
MONDAY, 2011.8.15
95kg, 30 mins.
Hindu squat: 50, 55, 60
Hindu pushup: 25, 25, 25
Neck harness: 30, 40, 50 (all four vectors)
Pullup: 12, 11, 10
[Alas, a good bit of kipping and a final negative. On the bright side, pullups on a sling-bar are probably harder, and my grip was pretty fatigued from last night's and today's qin na drills.]
Ab wheel: 15, 15, 15
WEDNESDAY, 2011.8.17
95kg, 15 mins.
Ab wheel: 20, 20, 20
Qin Na drills
Heavy 150: 35 closes
WEDNESDAY, 2011.8.17
95kg, 15 mins.
Ab wheel: 20, 20, 20
Qin Na drills
Heavy 150: 35 closes
Monday, August 8, 2011
Fitness notes…
Monday, 2011.8.8
95kg, 25 mins.
Hindu squat: 25, 55, 55
Hindu pushup: 10, 25, 25
Flail: 20 sec. per hand per direction x 3
Standing DB curl: 5, 5, 5 @ 21kg
Ab wheel: 10, 15, 20
+++
Lost some days due to visiting the in-laws (and that damned Angry Birds game!). Have dropped some body fat, as I've been eating less ambitiously. Must focus on my creative writing. Mass in Sanxia this weekend was a glorious surprise: scrupulous liturgical decorum, Gregorian chant, sung Creed, communion by mouth, a rich compelling homily, etc.
----------------------------
TUESDAY, 2011.8.9
95kg, 25 mins
Hindu squat: 20, 50, 55
Hindu pushup: 10, 25, 25
Flail: 25 sec. per hand per direction x 3
Standing DB curl: 7, 7, 7 @ 21kg
Ab wheel: 10, 12, 14
-------------------------
Wednesday, 2011.8.10
95kg, 10 mins.
Grip training:
Heavy 150: 10 closes l.h., r.h.
Heavy 150: 10 closes l.h., r.h.
CoC #1.5: 5 closes l.h., 6 closes r.h., 5 reps l.h., 4 reps r.h.
CoC #1.5: 3 closes l.h., r.h.
Heavy 150: 12 closes l.h., r.h.
95kg, 25 mins.
Hindu squat: 25, 55, 55
Hindu pushup: 10, 25, 25
Flail: 20 sec. per hand per direction x 3
Standing DB curl: 5, 5, 5 @ 21kg
Ab wheel: 10, 15, 20
+++
Lost some days due to visiting the in-laws (and that damned Angry Birds game!). Have dropped some body fat, as I've been eating less ambitiously. Must focus on my creative writing. Mass in Sanxia this weekend was a glorious surprise: scrupulous liturgical decorum, Gregorian chant, sung Creed, communion by mouth, a rich compelling homily, etc.
----------------------------
TUESDAY, 2011.8.9
95kg, 25 mins
Hindu squat: 20, 50, 55
Hindu pushup: 10, 25, 25
Flail: 25 sec. per hand per direction x 3
Standing DB curl: 7, 7, 7 @ 21kg
Ab wheel: 10, 12, 14
-------------------------
Wednesday, 2011.8.10
95kg, 10 mins.
Grip training:
Heavy 150: 10 closes l.h., r.h.
Heavy 150: 10 closes l.h., r.h.
CoC #1.5: 5 closes l.h., 6 closes r.h., 5 reps l.h., 4 reps r.h.
CoC #1.5: 3 closes l.h., r.h.
Heavy 150: 12 closes l.h., r.h.
Monday, August 1, 2011
Fitness notes…
Monday, 2011.8.1
95kg, 25 mins.
Hindu squat: 55, 55, 45
Hindu pushup: 25, 25, 20
Ab wheel: 15, 15, 12
Crush grip training:
Heavy 150: 6 closes l.h., r.h.
CoC #1.5: 6 closes l.h., r.h.
CoC #2: 6 reps, no closes
CoC #1.5: negative, 30 seconds l.h, r.h.
+ + +
I think the flail is really helping my left hand catch up. In fact, it seems to be making my left hand better at negatives than my right hand! I slacked the last couple days, so it was nice to get back on the daily regimen.
+++++++++++++
Tuesday, 2011.8.2
95kg, 30 min.
Hindu squat: 55, 55, 55
Hindu pushup: 25, 25, 25
Neck harness: 30, 40, 50 tugs (all 4 vectors)
Flail: 30+ sec. each hand each direction
+++++++++++++
Tuesday, 2011.8.2
95kg, 30 min.
Hindu squat: 55, 55, 55
Hindu pushup: 25, 25, 25
Neck harness: 30, 40, 50 tugs (all 4 vectors)
Flail: 30+ sec. each hand each direction
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