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Old 06-03-2010, 08:41 AM   #141
R. Alan Hester
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27 May

BJJ--pulled something under my left shoulder blade.

28-31 June
Drink, eat, repeat

1 June 10
Peru Prep:

JM
4x
50 Step-ups on 24" box with 25lb pack
20 push-ups

abs
stretch

shoulder, back still killing me.

2 June 10
35 min Airdyne
shoulder hurt so bad I could not do one push-up

Chiropractor adjustment. He says I ought to quit BJJ. He lost a customer.

3 June 10
35 min Bike using 8 weeks out HICT protocol (5min warm-up; 12 min threshold [heart rate at 150]; 5min easy; 12 min threshold [heart rate at 150])

Then BJJ Class
BJJ Warm-up, techniques, LIGHT rolling

Now my 4-5 fingers on my left hand are tingling--perfect.
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Old 06-03-2010, 12:26 PM   #142
Derek Simonds
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Do you know how you pulled it? I have been doing a ton of shoulder / upper back work and pre-hab stuff. It has helped me a ton. I still struggle with that area, right now I have a hot spot between my spine and right scapula. Irritating but not as bad as a pulled muscle.
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Old 06-04-2010, 07:41 AM   #143
R. Alan Hester
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Well, I am not sure it is a pull now. After massaging the massive knots for 45 minutes yesterday, I feel human today.

4 June 10
Peru Prep:
40 min hill run

1:00 (total time) bridges
ab wheel roll-outs

stretching
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Old 10-18-2011, 08:06 PM   #144
R. Alan Hester
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Time to to dust this off.

18 OCT 11
GTG at work:
5 pull-ups
10 DDips

BJJ Advanced Class. After a 7 month layoff due to neck injury, this was my third class back. Gas tank is back up to 2 gallons--13 more to go. Suck.
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Old 10-19-2011, 05:40 AM   #145
R. Alan Hester
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19 OCT 11
1 Hour Run

Lots o' stretching, mobility and band work

At work:
GTG
Split Squats
Pull-ups
Dips
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Old 10-19-2011, 06:06 AM   #146
Derek Simonds
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glad you are back brother. Hope all is well. Don't push too hard on the mat and it will come back quickly.
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Old 10-21-2011, 10:22 AM   #147
R. Alan Hester
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Thanks, man.

20 OCT 11
AM: BJJ

PM: Liver Exercise (Wine Dinner)

21 OCT 11
Fighting off URI--increased exertion too quickly this week.

GTG Rope climbs and dips
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Old 10-27-2011, 07:34 PM   #148
R. Alan Hester
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23 Oct 11
AM: 80 min jog

25 Oct 11
GTG: Rope climbs and Dips
PM: BJJ

27 Oct 11
AM: 1:20 Mountain Bike
GTG: Rope climbs and Dips
PM: BJJ
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Old 10-31-2011, 11:16 AM   #149
R. Alan Hester
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29 Oct 11
SC BJJ Open: cornered for time

PM: 8x 100 yard Hill sprint/15 Push-ups at top.

UFC + beer at house.

30 Oct 11
AM: Rake leaves
PM:
WU
5x KB Swing/ DB press
5x weighted step up/DB rows

5min Burpees
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Old 11-03-2011, 12:18 PM   #150
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1 NOV 11

BJJ

2 NOV 11

GTG:
Rope climbs
Weighted Dips
Broad Jumps

3 NOV 11
BJJ

Neck Mobility/Shoulder Rolling
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