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Old 06-25-2007, 12:02 PM   #111
Derek Simonds
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June 23 / 24 2007 Sat / Sun

Wakeboarding! I had several great sessions this weekend, mostly in the 15 minute range 2 or 3 times throughout the day. I also worked with a bunch of people that didn't ski or kneeboard learn how.
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Old 06-25-2007, 12:05 PM   #112
Derek Simonds
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June 25 2007 Monday

My very workout program seems to keep getting less exercises week over week. I have a really bad pulled muscle in my back and it has been killing me for the last couple of days. I haven't stopped doing anything just icing and taking advil for the swelling. So this morning I decided I would take it easier than usual.

BS 135 2 X 7, 155 2 X 5, 175 2 X 3
Bench 135 2 X 7, 145 2 X 5, 155 2 X 3

The body truly is a system even these moves were painful.
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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

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Old 06-29-2007, 12:01 PM   #113
Derek Simonds
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June 26 Tuesday 2007

I am so far behind on my log. It just seems this week has been more difficult for everything than normal. Oh well such is life.

OHS 75 X 7, 7 85 X 5, 5 95 X 3, 3
Press 85 X 7, 7 90 X 5, 5 95 X 3, 3
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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

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Old 06-29-2007, 12:06 PM   #114
Derek Simonds
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Wednesday June 27 2007

Got up at 4:00 am and took the wife and kids to the airport for their summer trip to IN and MI. They will be gone almost 3 weeks. I hate when they go because I can't go with them but I will probably fly up for at least 1 long weekend.

7:30 Private with Brian BJJ

We worked on submissions from the mount that all started with a palm up gi choke. Once the first hand is in the gi then attack the opposite side arm and get it pushed across the body. First attack wrist lock. Second attack 100% armbar. Third attack cross gi choke if they pull their arm back through. Fourth attack Carlos Gracie Jr armbar. Fifth attack fist in throat choke. Sixth attack ezekiel. That is a stinking lot of attacks. I can't wait to get to mount Friday night to try them out.
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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

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Old 06-29-2007, 12:07 PM   #115
Derek Simonds
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Thursday June 28, 2007

Travel and additional day of rest. I was just plain exhausted and wimped out on working out. I decided to give it one more day.
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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

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Old 06-29-2007, 12:08 PM   #116
Derek Simonds
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Friday June 29, 2007

FS 135 X 7, 7 155 X 5, 5, 5, 5
Incline 45 DB's 5 X 7
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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

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Old 08-11-2007, 04:23 PM   #117
Derek Simonds
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Default I am backand in Rehab!

Rehab Day 1 August 11th

I have a spiral fracture of my right Ulna. I broke it Friday June 29th and thought I sprained it. Wrong! I have been training with it for the last 5 weeks. Sucks. I went in and found out that it was broke and have committed to not using it at all for 4 weeks. So with the help of my fellow forum members I have a couple of new routines up my sleeve for the next couple of weeks. Here was the first one.

Today was the first workout in my Rehab phase. I had fun with this. I did it in a circuit jump rope, step-up, DL, SU, BE. 1 -2 minutes of rest between. I played around with some lunges getting the feel of what I could do.

4 X 100 Jumprope
22 step-ups 20" box, 22 X 25 LB's, 22 X 30 LB's, 24 X 30 LB's
4 X 12 X 50 LB's Suitcase DL
4 X 25 Fast Sit-ups
4 X 15 BE

4 X 50 steps X 50 LB Farmers Walk
4 X 30 steps X 30 LB Waiter Walk

I used this rehab as a reason to pick up some new gear. I orderd an X-Vest with 40 LB's, a sled from EliteFTS and some jump stretch bands. My KB's will be here Tuesday so I will start with them on Wednesday.
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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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Old 08-13-2007, 06:46 AM   #118
Derek Simonds
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Rehab Day 2 August 12th

One legged fun

1 Leg Squats 3 X 6 per leg
1 Leg 1 Arm DL's 6 X 30, 6 X 30, 6 X 40
4 way lunges 3 per leg X 3 X 30 LB DB
3 X 12 hammer curls 25 LB L, 20 LB R
30 second plank hold on elbows

I surprised myself with 6 reps per 1 leg squat. I think I could maybe have squeaked out a couple more. Next week I am going for 4 sets. The 1 Leg 1 Arm DL's were easy when done ipsi-lateral but difficult when done contra-lateral. Need to add more abs and lower back.
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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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Old 08-16-2007, 05:24 AM   #119
Derek Simonds
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Rehab Day 3 August 15

All done with my left hand
35 X 5 DB Snatch
40 X 5 DB Snatch
45 X 5 DB Snatch
50 X 4 DB Snatch
55 X 3 DB Snatch
60 X 2 DB Snatch

50 X 5 DB C/J
50 X 4 DB C/J
50 X 3 DB C/J

25 X 12 Plate Swings
35 X 12 X 3 Plate Swings

Finisher done as a circuit no rest
90 LB Leg Press X 12, 12 Hanging Leg Raises, 12 Roman Chair all X 3
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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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Old 08-21-2007, 08:55 AM   #120
Derek Simonds
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Rehab Day 4 Sat Aug 18

Got my new KB's so I had to play. Someone posted about a workout from Ross about work capacity so I played with that.

36 lb kb
1 press
1 push press
1 push jerk
4 overhead lunges
15 second rest and repeat. I did it straight through for 15 minutes.

10 left hand high pulls
10 swings
1 minute rest x3
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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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