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.