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 Post subject: Getting injury free... New log...
PostPosted: Tue Jun 03, 2008 9:04 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
Im starting this to keep myself honest in my training, and to let other people help me remain honest.

You see, I injure my shoulders, a lot. Ive come to the realization that when Im doing good at a certain weight, my mind thinks it would be okay for me to increase the weight much much much heavier than what its ready for, thus the injuries.

About a year ago I started training with kettle bells, and that period was glorious because I never injured myself, yet saw myself get very strong.

So Im going back to those days. Ive read that once you can Turkish Get Up at 100lbs you almost make yourself injury proof.

So, that is my new goal. Turkish Get Up 100lbs. I need to take this slow, because that is a lot of weight. I wont let it get in the way of martial arts (going to start back up again when my shoulders feel stronger) or any of my other weight lifting. But the weight lifting I do do has to compliment the TGU's, or be compound exercises that do put too much stress on the shoulders early on.

If no one knows what a TGU is, youtube video: http://www.youtube.com/watch?v=cZcuo44hpvo

I will also be incorporating some crossfit and gymjones workouts.

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I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


Last edited by dontxhide on Tue Jun 03, 2008 10:06 am, edited 1 time in total.

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PostPosted: Tue Jun 03, 2008 9:08 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 2, 2008:

Warm Ups. Consist of 3 circuits of 15 body weight squats, 10 pushups, 10 pullups, 10 lunge stretches. 5 Minutes jump rope.

Turkish Get Up @ 26# 5x5. (10 reps, 5 each hand)

HIIT Sledgehammer Work for 6 minutes (30 seconds on, 30 off). 90 reps in 6 minutes

40 Push ups in 4 minutes 47 seconds.

Various Sit Ups.

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I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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PostPosted: Tue Jun 03, 2008 11:53 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
One of my fitness heroes, Mark Twight from www.gymjones.com:

TWITCHING
Twitching with Twight

BY MARK TWIGHT

What's your problem? I think I know. You see it in the mirror every morning: temptation and doubt hip to hip inside your head. You know it's not supposed to be like this. But you drank the Kool-Aid and dressed yourself up in someone else's life.

You're haunted because you remember having something more. With each drag of the razor you ask yourself why you piss your blood into another man's cup. Working at the job he offered, your future is between his thumb and forefinger. And the necessary accessories, the proclamations of success you thought gave you stability provide your boss security. Your debt encourages acquiescence, the heavy mortgage makes you polite.

Aren't you sick of being tempted by an alternative lifestyle, but bound by chains of your own choosing? Of the gnawing doubt that the college graduate, path of least resistance is the right way for you - for ever? Each weekend you prepare for the two weeks each summer when you wake up each day and really ride, or climb; the only imperative being to go to bed tired. When booming thermals shoot you full of juice and your Vario shrieks 7m/sec, you wonder if the lines will pop. The risk pares away life's trivia. Up there, sucking down the thin cumulus, the earth looks small, the boss even smaller, and you wish it could go on forever. But a wish is all it will ever be.

Because the ground is hard. Monday morning is harsh. You wear the hangover of your weekend rush under a strict and proper suit and tie. You listen to NPR because it's inoffensive, PFC: Politically Fucking Correct. Where's the counter-cultural righteousness that had you flirting with Bad Religion and the vintage Pistols tape over the weekend? On Monday you eat frozen food and live the homogenized city experience. But Sunday you thought about cutting your hair very short. You wanted a little more volume and wondered how out of place you looked in the Sub Pop Music Store. Flipping through the import section, you didn't recognize any of the bands. KMFDM? It stands for Kill Mother Fucking Depeche Mode. Didn't you know? How could you not?

Tuesday you look at the face in the mirror again. It stares back, accusing. How can you get by on that one weekly dose? How can you be satisfied by the artifice of these experiences? Why should your words mean anything? They aren't learned by heart and written in blood. If you cannot grasp the consciousness-altering experience that real mastery of these disciplines proposes, of what value is your participation? The truth is pointless when it is shallow. Do you have the courage to live with the integrity that stabs deep?

Use the mirror to cut to the heart of things and uncover your true self. Use the razor to cut away what you don't need. The life you want to live has no recipe. Following the recipe got you here in the first place:

Mix one high school diploma with an undergrad degree and a college sweetheart. With a whisk (or a whip) blend two cars, a poorly built house in a cul de sac, and fifty hours a week working for a board that doesn't give a shit about you. Reproduce once. Then again. Place all ingredients in a rut, or a grave. One is a bit longer than the other. Bake thoroughly until the resulting life is set. Rigid. With no way out. Serve and enjoy.

"You see your face reflected there in a sweating brow, you hate what you see, but what can be done when there's no way out, no way out?"
The Chameleons, "Intrigue in Tangiers"

But there is a way out. Live the lifestyle instead of paying lip service to the lifestyle. Live with commitment. With emotional content. Live whatever life you choose honestly. Give up this renaissance man, dilettante bullshit of doing a lot of different things (and none of them very well by real standards). Get to the guts of one thing; accept, without reservation or rationalization, the responsibility of making a choice. When you live honestly, you can not separate your mind from your body, or your thoughts from your actions.

"If you really want to hurt them and their children not yet born tell them the truth always".
Henry Rollins, from the book See a Grown Man Cry

Tell the truth. First, to yourself. Say it until it hurts. Learn the reality of your own selfishness. Quit living for other people at the expense of your own self, you're not really alive. You live in the land of denial - and they say the view is pretty a long as you remain asleep.

Well it's time to WAKE THE FUCK UP!

So do it. Wake up. When you drink the coffee tomorrow, take it black and notice it. Feel the caffeine surge through you. Don't take it for granted. Use it for something. Burn the Grisham books. Sell the bad CDs. Mariah Carey, Dave Mathews and N Sync aren't part of the soundtrack where you're going.

Cut your hair. Don't worry about the gray. If you're good at what you do, no one cares what you look like. Go to the weight room. Learn the difference between actually working out and what you've been doing. Live for the Iron and the fresh air. Punish your body to perfect your soul. Kick the habit of being nice to everyone you meet. Do they deserve it? Say "no" more often.

Quit posturing at the weekly parties. Your high pulse rate, your 5.12s and quick time on the Slickrock Trail don't mean shit to anybody else. These numbers are the measuring sticks of your own progress; show, don't tell. Don't react to the itch with a scratch. Instead, learn it. Honor the necessity of both the itch and the scratch. But a haircut and a new soundtrack do not a modern man make. As long as you have a safety net you act without commitment. You'll go back to your old habits once you meet a little resistance. You need the samurai's desperateness and his insanity.

Burn the bridge. Nuke the foundation. Back yourself up against a wall. Have an opinion one way or the other, get off the fence and rip it up. Cut yourself off so there is no going back. Once you're committed the truth will come out. You ask about security? What you need is uncertainty. What you need is confusion; something that forces you to reinvent yourself, a whip to drive you harder.

"I never try anything - I just do it. Want to try me?
White Zombie, "Thunder Kiss"

In Dune, Frank Herbert called it "the attitude of the knife,â€

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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PostPosted: Wed Jun 04, 2008 10:56 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 3rd, 2008

Warm Ups

Squat 1x20 @ 140lbs no rest

Tabata Front Squats 8x8 @ 65#, only 10 seconds rest between sets.

Wall Sits 2 sits at 1:30 seconds 1 min rest between

Various Sit Ups

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject:
PostPosted: Fri Jun 06, 2008 10:14 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 5th, 2008

An easy day

Warm Ups

Squat x 20 @ 145#

TGU 5x3 @ 35# kettlebell.

26# kettlebell military press, 12 each arm

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject:
PostPosted: Tue Jun 10, 2008 10:11 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 7th, 2008:

Warm Up

Dead Lifts til you Die Day:

Reps/Sets: 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

So 15 reps for one set, one minute rest, then 14 reps. On down. Increase weight 10# each set.

100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200.

Failed after 1 at 200. Couldnt completel full rep/sets!

Sore for days!

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject:
PostPosted: Wed Jun 11, 2008 11:47 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 10th, 2008

Warm Up

TGU Streches: 26# kettlebell 15 each arm

The Bear: 5 sets of 7 reps

1 rep =
Powerclean to front squat to press to back squat to press. Do no put the bareball down between reps, rest as needed between sets. Each set increase weight:

40, 50, 60, 70, 76. Lifted light due to rib. But my shoulder and traps were extremely tired by the time I hit 76#

Farmers Walk with 55# dumbbells. 3 sets 100 meters.

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject:
PostPosted: Wed Jun 11, 2008 12:27 pm 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
Quick update on shoulder injuries.

My left shoulder, the recently torn one, is doing fine but is still extremely weak. On the TGU streches my right arm did them fine, the left arm was lacking stability.

The LS only hurts when I do something not so extreme, but puts a bit of pressure on it. Like when Im inside my car, opening the drivers side door. If it doesnt open, and I push my arm harder against the door, I can feel a little twinge. Sleeping on it too much is a bother also.

My RS has a chronic injury, and I except that its going to hurt for the rest of my life. As long as I dont feel that pop, then the pain, Ill be fine with all the little jolts it gets. But supposedly the TGU's are almost like a miracle cure to rehab shoulders. So Im hoping both will get better soon.

I injured my rib about 2 weeks ago. The pain is slowly leaving, but when Im in certain positions I get pretty uncomfortable. I have stopped sit ups, and some of the exercises that seem to bother it a lot.

Im happy with my progress right now. I feel slimmer, but more in shape, and my shoulder look and feel a bit stronger. I cant get a big ego though, so I must stay on track to a 100lb TGU.

I also want to get to a point where I can do 40 push ups in a row without resting. But right now my pushups are on hold due to it being one of the exercises that bother my ribs. I do still do girl pushups, they dont bother it at all, and its better than nothing!

Remember, only go heavy when your muscles are ready. They still arent, and wont be for a while. Strengthen your endurance muscles to build a base, then slowly build your fast twitch back up until you can do heavy again. It will take time, so be discliplined.

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject:
PostPosted: Fri Jun 13, 2008 10:21 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 12th

Warm Up

Personal Best TGU w/ dumbbells: 45 each arm. Failed at 50 with each.
This was amazingly hard. TGU's with Kettlebells are completely different from TGU's with dumbbells. The DB's seem much harder!

Renegade Man Makers. Tried them without the right equipment, too risky so stopped and replace with DB Complex. 1 rep= shrugs + hang clean + press. 1 set x 20 reps @ 25#

Overhead Squat
5x5 @ 45. My first set was too heavy. Dropped to 40 for the rest.

40 pushups for time: 3:23. 18,12,6,4. Beat my currest best time by 11 seconds!

Sit Ups.

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject:
PostPosted: Fri Jun 13, 2008 11:04 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
Update.

I feel like im floundering.

Like I dont have a routine. Its usually an hour before I work out I come up with what I want to do. Although some workouts are surprisingly tough this way, others fail and I feel I didnt get as strong of a workout.

What I want to work on: Push Ups, Pull Ups, TGU's and dead lifts.

Those four exercises are what I want to work on, and get better times and personal bests on. I can only do two kipling pull ups, but never one dead hang pull up. I want to get 40 push ups in a row without stopping. Heavy deadlifts and 100# TGU's.

But I feel I need much more than that. It feels that if I dont have a gut churning, fall on the ground workout session, I didnt even workout. Maybe I just need to take things in stride.

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject: Re: Getting injury free... New log...
PostPosted: Mon Jun 16, 2008 11:55 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 14th...

45 minute heavy bag work.

Squats: Work up to 1RM.
Started at 140 x5, 145 x4, 150 x3, 155 x2, 160 x1, 165 x1, 170 x1, all the way to 190 x1. Probably could do heavier if I didnt start at such a lower weight.

Sit Ups...

3 hour break.

Hour of basketball outside.

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject: Re: Getting injury free... New log...
PostPosted: Mon Jun 16, 2008 7:56 pm 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 16th.

Warm Up

Tabata Front Squats 8x8 ten seconds rest between sets only
50 bicycle sit ups
40 Push Ups
50 Bicycle Sit Ups
40 Pull Ups (i cant do pull ups, so i used my legs as cheats but made them as hard as possible)
50 bicycle sit ups

Time: 23:46

I feel broken. Like I just worked out for two hours in little under half an hour. I threw up once, almost a second time, and then almost a third time stretching afterwards. Ugh...

_________________
I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject: Re: Getting injury free... New log...
PostPosted: Wed Jun 18, 2008 10:28 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
June 17, 2008.

Warm Up

7 rounds for time of:
Standing shoulder press @ 45# 21 reps
Good Mornings @45# 21 reps
= 1 round.

Time: 30:57

Various Sit Ups.

I took this workout from crossfit.com (which is a program im probably going to start following pretty closely). Their exercises were: shoulder press weight was 75# and instead of good mornings it was actually back extensions. But since I know I couldnt do 147 reps at 75# I scaled it, and since i dont have a back extension thing I did good mornings.

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I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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 Post subject: Re: Getting injury free... New log...
PostPosted: Thu Jun 19, 2008 10:03 am 
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Gorilla

Joined: Thu Aug 02, 2007 1:40 pm
Posts: 667
Location: Somewhere eating.
Am I training to hard? Doing my sit-ups wrong?

I was at the doctor again yesterday for a torn abdominus muscle. Supposedly, since it hurts when I walk, its a pretty bad case. He said there is much you can do since no matter what your doing in life your using your stomach muscles, except ice, rest and ibuprofen stuff. UGH!

Any time I think I am seeing significant improvement or gain, something like this happens.

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I'm not in this world to live up to your expectations and you're not in this world to live up to mine. ~Bruce Lee


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