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04-23-2008, 07:11 AM
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#331
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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April 22, 2008
*16 hour fast*
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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04-24-2008, 02:48 AM
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#332
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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April 23, 2008
*14.5 hour fast*
Holy crap I know I should have expected this but a few weeks ago I was thinking "gee my allergies haven't kicked in this year...maybe I'm over them?"
HA!!! I should have seen yesterday coming! I was at the playground with Connor and Chase for an hour+ and by the time I got home I felt like my eyes were swollen shut! BAH! I think they said yesterday was they highest in the region ever. Great.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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04-27-2008, 05:07 PM
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#333
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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April 24, 2008
15 seconds of - high knees, jumping jacks, skips, side to side hop, pushups, crunches, mountain climbers and squat thrusts
barbell complex w/ bar x 5:
hang power shrug + hang power clean + push press +
front squat + bent over row + romanian deadlift
power cleans - 45 x 5, 95 x 4, 145 x 4, 175 x 3, 175 x 3, 175 x 3, 175 x 2
box jumps - mid-thigh height - 5, 5, 5, 5
(superset with 20 seconds rest between exercises and 90 seconds at the end)
front squat - 145 x 10, 155 x 8, 155 x 6, 155 x 6
1 legged good morning - 45 x 10L/R, 45 x 8L/R, 45 x 8L/R, 45 x 6L/R
(superset with full rest - 45 seconds)
dips - 10, 8, 8, 6
lying ball throw - 12 x 5, 6 x 10, 6 x 10, 6 x 10
(superset with 20 seconds rest between exercises and 60 seconds at the end)
standing 1-arm cable row - 70 x 10L/R, 80x 8L/R, 80 x 8L/R, 90 x 6L/R
Ball Throwdown - 20 x 5, 20 x 5, 20 x 5, 20 x 5
(superset with 20 seconds rest between exercises and 60 seconds at the end)
overhead shrug - 45 x 10. 45 x 10, 45 x 10
gorilla pulldown - 40 x 5L/R, 30 x 10L/R, 30 x 10L/R
(superset with no rest - 30 seconds)
Notes:
-Time constraints
-Power training - Full body (weeks 4-6) Hypertrophy workout A complex training - paring a plyometric exercise with certain exercises
-barbell complex - no elbow pain today so that's a good sign
-power cleans - could have gone up, pretty happy with this
-front squat/1-legged good morning - this superset was rough on the legs!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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04-28-2008, 03:31 AM
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#334
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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April 25, 2008
*no fast*
April 26, 2008
*no fast*
24 hour flu - this sucked.
April 27, 2008
*12 hour fast*
Still recovering from my bouts of vomiting and other fun stuff on Saturday.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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04-28-2008, 04:12 AM
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#335
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Allergies then the Flu. That is a pretty crappy week. I hope you feel better.
One way to get back into IF have the flu....
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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04-28-2008, 04:23 AM
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#336
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Quote:
Originally Posted by Derek Simonds
Allergies then the Flu. That is a pretty crappy week. I hope you feel better.
One way to get back into IF have the flu....
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Worse thing...I was at the Range when I wake up Saturday miserable. So while everyone else was out shooting MK-19's all day I was laid up in the barracks in a sleeping bag trying not to rush down to the bathroom everyone half hour.
Meanwhile Laurie and Hunter have been throwing up at home. So when I get back home at 9 it's so I can go get much needed 7up/pedialyte and to wathc Connor, who can't understand why everyone else in the house seems bedridden!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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04-28-2008, 08:27 AM
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#337
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Dang that really sucks. At least Connor got to have you watching him.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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04-28-2008, 09:19 AM
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#338
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Right now I'm debating if I'm going to the gym today or not.
Not feeling the best at the moment.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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04-28-2008, 09:45 AM
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#339
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Man take it easy. You got the rest of your life to lift. You got to get healed up right for your family. I officially give you in tripliciate the authorization to take the next three days off if needed.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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04-28-2008, 10:23 AM
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#340
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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haha woohoo.
BTW the full body split in hypertrophy using the Complexing method that Dos mentions is a fun way to break up the workout. The power cleans with the box jumps tore my legs up.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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