1. The shoulder is still healing. I separated it bowling about 4 weeks ago, and it still hurts. I can do most movements and bowl, but I am still compromised somewhat. I have progressed to doing TGUs and armsbars with a 60lb dumbbell (my gym does not allow me to bring in KBs). My main conditioning has been squats, KB swings and DDR (more on that later :) ). Since I can't snatch, my training has been more mullet like. I actually had the words "leg day" and "superset" come out of my mouth this week.
2. Bowling: I recently has a string about about 10-12 weeks where I broke 600, but did not get anything higher than a 660. And it was not just a lack of carry. I have sets like 140-240-230 and 257-203-171....that is just stupidity. Well, from bad to worse. In my league I went 550/597, then bowled 9 games in city's w/o a game over 200. At least I broke that slump (sort of) on Wednesday. 203(w/a pocket 7-10)-267-186(I started the game 8/ 7- X 61, so I will take it).
3. Personal training business: Still adding gym clients (about 20) but still need some evening kettlebell clients. I am thinking of just setting up a workshop (come one/come in) in my backyard and see what happens). I figured that if I can teach 70+ people how to squat, I can teach some 20-35 year olds how to swing a bell.
4. How gyms work. I guarantee that most gyms at least 80% of the people never come to the gym. Here is how I came to this conclusion. My gym has the personal trainers provide free assessments and workouts to new members. The trainers get a few clients this way, but more importantly the member gets an idea of what to do in the gym rather than have the "one chopstick at a Chinese buffet syndrome." I wish I could put a flow chart in my blog, but I will do my best here.
There are typically three types of people who come to the gym:
* People who are sincerely interested and motivated to getting in shape. This is pretty rare, not quite "6 fingers" rare, but rare enough. This group makes of the majority of the people you see in the gym, but a minority of the gyms billing sheet.
* People who want to get in shape, but are not willing to work for it. These manifest itself into two subgroups:
- People who go to the gym a lot, but talk to a lot of people and do the same routine that you could to with two soups cans, two number 5 cans, and actually going outside and walking down the street. These are typically the "activity vs. productivity" people.
- People who get a gym membership, tell all their friends about their gym, read everything about fitness on the internet, then don't go after two weeks. These are the people that think they know everything. Also, after they get their workout they think they can do it on their own. This lasts for about 1 to 2 weeks and they stop coming. They are like "you mean I am not skinny yet after 4 hours of working out." Give me a break, four hours is not a fitness program. Criminy, you can barely play a round of golf in 4 hours. These are the people that Boris Bachmann (seriously strong dude and a very smart man) calls the "two week gurus".
- The third group is a really pathetic group. If you have a choice, make sure that you stay away from them, they will suck you in. This is the group of poeple that so much don't have their shit together that they can't even take ONE HOUR out of their week to devote to their bodies. What this group of people don't realize is that your success in your fitness endeavors is only dependent on the amount of work you put into your fitness endeavor. Here are some of the things that it does not depend on:
* The excuses you have for not working out (I am tired, I had to clean the house, I am sick, I have sand in my crotch, I don't have time, I am so stressed out.)
* How much research you do on the internet about fitness
* Your sense of gym fashion
* How much you spend on supplements
I have seen people sign up for a gym membership and never go. I have even seen people sign up for personal training, but say they are "too busy" to use their sessions (Give me a break, these people are not exactly saving the whales).
4) Weight loss - even though I have a bum shoulder, my weight is at 190 (which put total weight loss at about 16 lbs). Most of this is just playing Dance Dance Revolution and doing swings. I also do core work with most of my clients, so that helps.
5) BS in the gym:
* I had some fat guy in the gym come up to me and say "you can't eat a bagel, it has carbs." To which I replied, "No, I am going to squat and I need complex carbs to fuel my workout. You don't, however, need carbs to run your mouth."
* While doing box squats I has someone tell me that I am going to hurt myself. I sure that is because they can't get to parallel.
* I had someone ask me they don't start of workout with 10 minutes of cardio. I asked him if his heart was beating -- there is your cardio smart guy.
*
Saturday, March 21, 2009
Monday, March 9, 2009
Haven't posted in a while....
I have been really busy and have added a bunch of clients to both my gym and private personal training businesses.
The bad: I separated my shoulder about 2 weeks ago. It felt a little weak doing some light bench presses, but the actual separation occurred while bowling the same night. Oh well, kettlebell work will be limited to swings and light get ups to start. I am still able to bowl, even though I have lost some velocity. Motions that I have problems with: shoulder abduction, flexion, and lateral rotation.
The good: As I said before, I am adding new clients every day. I am getting a lot better at selling myself and I have increased my credibility on the gym floor. Too bad I can't use kettlebells in my gym. Before hurting my shoulder I was able to do TGUs with an 80lb dumbell.
Mullets:
I was doing box squats with 245lb the other day (light weight, but not too light), and a really muscular looking guy said "it hurts me just watching you." The way he said it was like "there is no way I can do that." The some mullet doing one-eighth pullups (that is a pullup going from arms at 90 to arms at about 60) with neoprene wraps on his elbows and Zubaz pants was explaining to me that:
* He had a NASM certification (which is not a bad certification)
* That Franco Columbu used to outlift Arnold
* That you don't have to go to parallel to maximize hypertrophy
* That I was going to injure my back
I retorted with the bodybuilding:
* I really don't care about bodybuilding. The only time you see it on TV is when it is on ESPN Classic and they are making fun of it.
* I am an athlete, and if I trained for hypertrophy at the expense of strength I would get slower.
* Box Squats have help my speed in the past.
* Incomplete range of motion training will lead to more injury that squatting on a box.
The was the same 90's reject that wrapped his kneed to do leg presses with 7 plates.
The bad: I separated my shoulder about 2 weeks ago. It felt a little weak doing some light bench presses, but the actual separation occurred while bowling the same night. Oh well, kettlebell work will be limited to swings and light get ups to start. I am still able to bowl, even though I have lost some velocity. Motions that I have problems with: shoulder abduction, flexion, and lateral rotation.
The good: As I said before, I am adding new clients every day. I am getting a lot better at selling myself and I have increased my credibility on the gym floor. Too bad I can't use kettlebells in my gym. Before hurting my shoulder I was able to do TGUs with an 80lb dumbell.
Mullets:
I was doing box squats with 245lb the other day (light weight, but not too light), and a really muscular looking guy said "it hurts me just watching you." The way he said it was like "there is no way I can do that." The some mullet doing one-eighth pullups (that is a pullup going from arms at 90 to arms at about 60) with neoprene wraps on his elbows and Zubaz pants was explaining to me that:
* He had a NASM certification (which is not a bad certification)
* That Franco Columbu used to outlift Arnold
* That you don't have to go to parallel to maximize hypertrophy
* That I was going to injure my back
I retorted with the bodybuilding:
* I really don't care about bodybuilding. The only time you see it on TV is when it is on ESPN Classic and they are making fun of it.
* I am an athlete, and if I trained for hypertrophy at the expense of strength I would get slower.
* Box Squats have help my speed in the past.
* Incomplete range of motion training will lead to more injury that squatting on a box.
The was the same 90's reject that wrapped his kneed to do leg presses with 7 plates.
Friday, February 6, 2009
New Stuff for week ending 02/06
* Gotta get ready for Gasparilla. Resigned to staying home all day.
* Bowled well this week: 194-204-256 - 654
* Work outs were random this week:
- Mon: Chest and Tris
- Tue: Back and Bis
- Wed: Legs/Bowling
- Thu: Shoulders
- Fri: Chest and Tris
==> I know, my mullet is growing. In my gym I also did a bunch of random KB stuff.
KB presses with both a 24kg and 6kg bell in my hand (felt good)
TGUs with both a 24kg and 16kg in each hand (because you have to move more deliberately , more time under tension)
Armbar with 24kg and 16kg in each hand
Floor presses (10) with the 24kg and 16kg in each hand
Weight is down to 195 -- woo hoo
Added 8 new clients this week....
* Bowled well this week: 194-204-256 - 654
* Work outs were random this week:
- Mon: Chest and Tris
- Tue: Back and Bis
- Wed: Legs/Bowling
- Thu: Shoulders
- Fri: Chest and Tris
==> I know, my mullet is growing. In my gym I also did a bunch of random KB stuff.
KB presses with both a 24kg and 6kg bell in my hand (felt good)
TGUs with both a 24kg and 16kg in each hand (because you have to move more deliberately , more time under tension)
Armbar with 24kg and 16kg in each hand
Floor presses (10) with the 24kg and 16kg in each hand
Weight is down to 195 -- woo hoo
Added 8 new clients this week....
Saturday, January 24, 2009
Not much gym time this week.....
Did not spend much time in the gym this week. I did do some kettlebells and DDR, so I am feeling pretty good.
Recollection is kind of fuzzy, but here is what I did..
Monday Morning:
TGU: 32kg x 10:00 (felt good)
Swings: 48kg x 10 x 10
Tuesday: DDR/HoC+ (18lb vest) for 90:00
Wednesday: DDR/HoC for 70:00
Bowling: 246-212-185 - 643
Thursday: No workout, worked on project
Friday: KB C&P: 32kg x 3 x 5;40kg x 5 x 1 (felt good)
Renegade Row: 32kg x 2 x 5; 32kg x 2 x 10
Floor Press: 48kg x 1 x 5
Guard Press: 32kg x 2 x 10
Various Snatches Press
DDR: 25:00
Saturday is going to be a kick ass leg day
Some DDR Notes:
1) I am playing at Expert level now. I can just make it through most songs, and even got my first B on one (Tribulations)
2) According to the Wii, Expert songs burn about 25-30 calories per 1.5, or about 1000-1200 calories per hour (875-1050/hr incl. rest time)
3) There is definitely a competitive aspect to DDR, which is why it is so hard to stop (competition - go figure)
4) Repetition Definitely breeds skill. I would imaging that GtG is the best protocol to practice, maybe with some long sessions for conditioning and (learning to play while you are tired). I do know that the songs seem to get "slower" the more frequently you play.
5) I have got to find a way to compete at this...
Recollection is kind of fuzzy, but here is what I did..
Monday Morning:
TGU: 32kg x 10:00 (felt good)
Swings: 48kg x 10 x 10
Tuesday: DDR/HoC+ (18lb vest) for 90:00
Wednesday: DDR/HoC for 70:00
Bowling: 246-212-185 - 643
Thursday: No workout, worked on project
Friday: KB C&P: 32kg x 3 x 5;40kg x 5 x 1 (felt good)
Renegade Row: 32kg x 2 x 5; 32kg x 2 x 10
Floor Press: 48kg x 1 x 5
Guard Press: 32kg x 2 x 10
Various Snatches Press
DDR: 25:00
Saturday is going to be a kick ass leg day
Some DDR Notes:
1) I am playing at Expert level now. I can just make it through most songs, and even got my first B on one (Tribulations)
2) According to the Wii, Expert songs burn about 25-30 calories per 1.5, or about 1000-1200 calories per hour (875-1050/hr incl. rest time)
3) There is definitely a competitive aspect to DDR, which is why it is so hard to stop (competition - go figure)
4) Repetition Definitely breeds skill. I would imaging that GtG is the best protocol to practice, maybe with some long sessions for conditioning and (learning to play while you are tired). I do know that the songs seem to get "slower" the more frequently you play.
5) I have got to find a way to compete at this...
Saturday, January 17, 2009
Today's stuff....
1) I need to add a little variety to my training. Even though I am not on the "muscle confusion" bandwagon (take that, Tony Horton), I do believe some variety can help you break plateaus. Here are some things that I am going to do:
* Every workout I am going to do one exercise that I don't normally do.
* Every week I am going to try a workout protocol that I don't normally do. I did a Jason Brown circuit earlier this week that included....
On the 2:00: 10 24" box jumps, 10 24kg snatches left, 10 24kg snatches right, 10 24kg swings. I did this for 10 cycles. Check this out: In 20 minutes I did 200 snatches, 100 swings, and 100 box jumps. It is kind of like saying do the SSST, then do 100 jumps and swings cause that is not enough. I am convinced that this variety changed something in me metabolically, and I want some more of that.
* I am going to add more stretching and mobility into my routine. This is mostly for my aching shoulders. After finally breaking the 300lb plateau in the bench, my shoulders have been killing me. I also haven't been doing armbars and TGU -- they are coming back in.
********
I am more convinced than ever that gyms actually don't make money getting people in shape. Here is some of the fodder for my observations:
* In the US, they generally get the money up front (i.e., they are paid to get you to think that their gym is the best place to get in shape.)
* If you actually get personal training at the gym, the instruction usually: 1) is generic 2) Full of gimmicks (I wonder what some of these retards would do w/out a bosu ball) 3) Always includes lunges done incorrectly. 4) Almost never includes any advice for what to do for the other 166.5 hours of the week. 5) Almost never includes any education. 6) Almost never includes follow up advice or a maintenance plan (i.e., now that you are not paying me, I don't give a crap about you).
* No one lifts heavy
* No one breaks a sweat
******************
I had a pleasure of watching a woman try to train her son in my gym recently. She was trying to get him to do what I call the Xtreme Lunge (there is nothing extreme about it, but the name of my gym is "Xtreme" and all the trainers use this lunge even though it looks absolutely ridiculous). The lunge at a leg station where you have a pad on each shoulder, and you just do lunge, but you bring the knee (which is not bearing any weight) up to 90deg. She was doing the exercise correctly (it still sucks), but her poor son was destroying his knee because she had him put his heel in the same place as hers even though his legs were about 8" longer. I think that all the trainers there do this exercise because:
1) If you don't know shi'ite about training, human physiology, or physics, you might be dumb enough to think this was an effective exercise.
2) Since the personal training industry has not done enough damage to people's knee with upright walking lunges (open chain), it needs to do more damage by making it a closed chain movement. Also, by putting this exercise in the corner of the gym, there is more room for the mullets to do bicep curls.
3) Since you can't use any appreciable weight on this, everyone looks like a wuss.
4) You wouldn't want them to actually squat, because then we would need more squat racks, and thus would upset the balance of a 30:1 ideal ratio between cardio machines and squat racks. We do this even though a squat rack costs about 1/4 of a professional grade treadmill.
To me fitness should be broken down into two things:
* being able to lift heavy things...
* being able to do a lot of work in a given about of time...
If it does not fit into these two categories, don't do it.
**************
Today's workout:
Warm up: 20min Dance Dance Revolution
Box Squats: 135, 185, 225, 245 x 1 x 2
265 x 6 x 2; 285 x 4 x 2 (~50s rest between sets)
==> These felt good and fast
Leg Press: 6,8,9, 9.5 x 1 x 10
Lying Leg Curls
Leg Curls: Stack x 1 x 3 (for the teardrop, not)
Abductors
Tire Flips: Heavy tire x 2 x 10
Evil Wheel (runs): 8 x 20yds (strap evil wheel on feet, then walk 20 years)
Yesterday's workout:
KB C&P:
32kg x 3 x 5; 40kg x 1 x 1; 40kg x 1 x 3L/2R; 40kg x 1 x 1; 40kg x 5L/2R
==> Felt pretty good
1 hour HoC/DDR
I have lost 10lb 12/20 -- pants are loser and weightlifting belt is a notch lower.
* Every workout I am going to do one exercise that I don't normally do.
* Every week I am going to try a workout protocol that I don't normally do. I did a Jason Brown circuit earlier this week that included....
On the 2:00: 10 24" box jumps, 10 24kg snatches left, 10 24kg snatches right, 10 24kg swings. I did this for 10 cycles. Check this out: In 20 minutes I did 200 snatches, 100 swings, and 100 box jumps. It is kind of like saying do the SSST, then do 100 jumps and swings cause that is not enough. I am convinced that this variety changed something in me metabolically, and I want some more of that.
* I am going to add more stretching and mobility into my routine. This is mostly for my aching shoulders. After finally breaking the 300lb plateau in the bench, my shoulders have been killing me. I also haven't been doing armbars and TGU -- they are coming back in.
********
I am more convinced than ever that gyms actually don't make money getting people in shape. Here is some of the fodder for my observations:
* In the US, they generally get the money up front (i.e., they are paid to get you to think that their gym is the best place to get in shape.)
* If you actually get personal training at the gym, the instruction usually: 1) is generic 2) Full of gimmicks (I wonder what some of these retards would do w/out a bosu ball) 3) Always includes lunges done incorrectly. 4) Almost never includes any advice for what to do for the other 166.5 hours of the week. 5) Almost never includes any education. 6) Almost never includes follow up advice or a maintenance plan (i.e., now that you are not paying me, I don't give a crap about you).
* No one lifts heavy
* No one breaks a sweat
******************
I had a pleasure of watching a woman try to train her son in my gym recently. She was trying to get him to do what I call the Xtreme Lunge (there is nothing extreme about it, but the name of my gym is "Xtreme" and all the trainers use this lunge even though it looks absolutely ridiculous). The lunge at a leg station where you have a pad on each shoulder, and you just do lunge, but you bring the knee (which is not bearing any weight) up to 90deg. She was doing the exercise correctly (it still sucks), but her poor son was destroying his knee because she had him put his heel in the same place as hers even though his legs were about 8" longer. I think that all the trainers there do this exercise because:
1) If you don't know shi'ite about training, human physiology, or physics, you might be dumb enough to think this was an effective exercise.
2) Since the personal training industry has not done enough damage to people's knee with upright walking lunges (open chain), it needs to do more damage by making it a closed chain movement. Also, by putting this exercise in the corner of the gym, there is more room for the mullets to do bicep curls.
3) Since you can't use any appreciable weight on this, everyone looks like a wuss.
4) You wouldn't want them to actually squat, because then we would need more squat racks, and thus would upset the balance of a 30:1 ideal ratio between cardio machines and squat racks. We do this even though a squat rack costs about 1/4 of a professional grade treadmill.
To me fitness should be broken down into two things:
* being able to lift heavy things...
* being able to do a lot of work in a given about of time...
If it does not fit into these two categories, don't do it.
**************
Today's workout:
Warm up: 20min Dance Dance Revolution
Box Squats: 135, 185, 225, 245 x 1 x 2
265 x 6 x 2; 285 x 4 x 2 (~50s rest between sets)
==> These felt good and fast
Leg Press: 6,8,9, 9.5 x 1 x 10
Lying Leg Curls
Leg Curls: Stack x 1 x 3 (for the teardrop, not)
Abductors
Tire Flips: Heavy tire x 2 x 10
Evil Wheel (runs): 8 x 20yds (strap evil wheel on feet, then walk 20 years)
Yesterday's workout:
KB C&P:
32kg x 3 x 5; 40kg x 1 x 1; 40kg x 1 x 3L/2R; 40kg x 1 x 1; 40kg x 5L/2R
==> Felt pretty good
1 hour HoC/DDR
I have lost 10lb 12/20 -- pants are loser and weightlifting belt is a notch lower.
Thursday, January 15, 2009
Stuff....
Personal Training business is growing slowly but surely....
Yesterday's Workout:
Bench Press:
135 x 1 x 5;
185 x 1 x 5
205 x 2 x 5
215 x 3 x 5
225 x 4 x 5
==> Felt OK....
Cable crossovers
Incline DB Press
85 x 1 x 10
95 x 1 x 8
105 x 1 x 4
Dips: BW x 2 x 20 (pretty easy)
Skull Crushers
Close Grip Bench Press:
135 x 1 x 8
185 x 1 x 8
205 x 1 x 5
Pushdowns
Snatchs: 1 x 20L/20R/15L/15R
Bowling: 147(WTF)-246-215 - 608 (glad I saved a 600 out of that...)
Yesterday's Workout:
Bench Press:
135 x 1 x 5;
185 x 1 x 5
205 x 2 x 5
215 x 3 x 5
225 x 4 x 5
==> Felt OK....
Cable crossovers
Incline DB Press
85 x 1 x 10
95 x 1 x 8
105 x 1 x 4
Dips: BW x 2 x 20 (pretty easy)
Skull Crushers
Close Grip Bench Press:
135 x 1 x 8
185 x 1 x 8
205 x 1 x 5
Pushdowns
Snatchs: 1 x 20L/20R/15L/15R
Bowling: 147(WTF)-246-215 - 608 (glad I saved a 600 out of that...)
Monday, January 12, 2009
Medical Volunteer at Disney/Monday's Workout
Here was the workout for today.
Box Squats:
135,185,225,265 x 1 x 2; 275 x 9 x 2
Leg Press: 5.5, 7.5, 9.5 x 1 x 10
Leg Curls: Stack x 1 x 10
Abductors: Stack x 3 x 15
Jason C. Brown Circuit:
(10 2' Box Jumps/Steps, 10 Snatches L, 10 Snatches R, 10 Swings) x 10 (on the 2:00)
I did this with a 24kg bell
* Started having about 40s rest, the last set took exactly 2:00 minutes. More Box Jumps at the start, did some steps at the end.
**************************
Since I volunteered at the Medical Tent as Disney this weekend (to benefit the the Leukemia Society), I did not work out Saturday or Sunday but I did get enough "physical activity" account for it. Here was my weekend:
Friday:
4:00: 1 hour of HoC/DDR
5:30: Job Interview
7:00: Done with Job Interview
8:00: Dinner w/Jennifer (Pane Rustica)
10:00: Sleep
Saturday:
1:00 AM: Wake up to alarm (yes, that is not a typo)
1:45 AM: Left for Disney/Wide World of Sport(78 miles)
2:55 AM: Arrive at WWoS
4:00 AM: Set up Massage Area and practice/warm up. Watch cool 80's band for about 1.5 hours. Eat and coffee.
5:30 AM: Practice massage techniques and commiserate for about 2 hours
7:30 AM: Massages start
11:15 AM: Massages end
12:30 PM: Eat Lunch
1:15 PM: Do computer work for about 1 hour at Kinko's in Lakeland
2:30-4:15 PM: Watch sports at Winghouse
4:30-5:30 PM: So tired I cannot fall asleep
5:30-6:00 PM: Nap
7:00-8:00 PM: Eat a great steak dinner made by Jeff Kramer
8:00-1:00 AM: Play Wii/DDR/BS
Sunday:
4:15 AM: Wake up
5:00 AM: Leave Kramer's in Lakeland
5:45 AM: Arrive At Disney
6:05 AM: Get on Bus to Medical Area
7:15 AM: Get lost on bus and finally arrive
8:45 AM to 2:30 PM: Massage almost non-stop, almost like RKC weekend
3:15 PM: Lunch (Subway)
5:15 PM: Arrive in Tampa
6:00 PM to 1:15 AM: Sleep
Monday: 1:30 AM to 6:55 AM: More Sleep
*************
Massage experience:
I had a chance to volunteer at the Disney Marathons (1/2 and full) at the Medical Area this weekend. It was a long weekend, but one that I learned a lot from.
Saturday (1/2 marathon):
We had to get into the park by 3:00 AM (I had to leave my house by 1:45 AM to get there on time.
The race started at around 5:00 AM, and the first massages started at 7:30.
Did about 4 hours of massage, averaging about 15 min per massage.
Lessons learned:
1) Almost everyone's Iliotibial Band (IT Band) is tight, tight, tight. You would think that after running thirteen miles (many at sub 8:00 mile pace) that the calves and quads would be tight - but many were like jello. The IT Band was tight on just about everyone.
2) The quality of the massage really depends on getting the person to relax. If the person is not mentally relaxed, you can't get them to physically relax. You do this by relating to them and communicating during the massage.
3) People generally like to be stretched. Different stretches to be used are:
* Heel to butt
* Hamstrings
* Gluteus medius
* Adductors
* Hip flexors
* Calves (big one)
* I threw in some PNF/C-A and C-R stretches as well.
4) Have confidence in what you are doing/relax
5) The tips (which were donated) depended on how you related to the client, not the quality of the massage.
Sunday (Full Marathon):
1) Listen to the client
2) Listen to what YOU feel
3) Have a plan, but be prepared to change the plan
General:
The runners will generally have softer muscles (slow twitch). If you have very tight muscles you are not going to be a good runner because you will always have tension in the muscles which makes each contraction less efficient. Also, if they build up lactic acid, they are toast.
Not all of the finishers were what I would call physically fit.
Massage is hard on the body. I did not need to work out after that weekend. Anyone who does massage needs to do the following:
* Eat good food
* Hydrate
* Stay away from people with bad energy (which is good to do anyway)
* Learn proper body mechanics (you cannot muscle your way through a massage). This include good posture, lunges, and positioning of the hands and fingers.
* Work out (the massage therapist that were in reasonable shape fared better than those that were not)
All in all a fun weekend. We got 10 clinical hours. and lots of free stuff/SWAG (food, shirts, sandals, towels, jackets, etc.)
Box Squats:
135,185,225,265 x 1 x 2; 275 x 9 x 2
Leg Press: 5.5, 7.5, 9.5 x 1 x 10
Leg Curls: Stack x 1 x 10
Abductors: Stack x 3 x 15
Jason C. Brown Circuit:
(10 2' Box Jumps/Steps, 10 Snatches L, 10 Snatches R, 10 Swings) x 10 (on the 2:00)
I did this with a 24kg bell
* Started having about 40s rest, the last set took exactly 2:00 minutes. More Box Jumps at the start, did some steps at the end.
**************************
Since I volunteered at the Medical Tent as Disney this weekend (to benefit the the Leukemia Society), I did not work out Saturday or Sunday but I did get enough "physical activity" account for it. Here was my weekend:
Friday:
4:00: 1 hour of HoC/DDR
5:30: Job Interview
7:00: Done with Job Interview
8:00: Dinner w/Jennifer (Pane Rustica)
10:00: Sleep
Saturday:
1:00 AM: Wake up to alarm (yes, that is not a typo)
1:45 AM: Left for Disney/Wide World of Sport(78 miles)
2:55 AM: Arrive at WWoS
4:00 AM: Set up Massage Area and practice/warm up. Watch cool 80's band for about 1.5 hours. Eat and coffee.
5:30 AM: Practice massage techniques and commiserate for about 2 hours
7:30 AM: Massages start
11:15 AM: Massages end
12:30 PM: Eat Lunch
1:15 PM: Do computer work for about 1 hour at Kinko's in Lakeland
2:30-4:15 PM: Watch sports at Winghouse
4:30-5:30 PM: So tired I cannot fall asleep
5:30-6:00 PM: Nap
7:00-8:00 PM: Eat a great steak dinner made by Jeff Kramer
8:00-1:00 AM: Play Wii/DDR/BS
Sunday:
4:15 AM: Wake up
5:00 AM: Leave Kramer's in Lakeland
5:45 AM: Arrive At Disney
6:05 AM: Get on Bus to Medical Area
7:15 AM: Get lost on bus and finally arrive
8:45 AM to 2:30 PM: Massage almost non-stop, almost like RKC weekend
3:15 PM: Lunch (Subway)
5:15 PM: Arrive in Tampa
6:00 PM to 1:15 AM: Sleep
Monday: 1:30 AM to 6:55 AM: More Sleep
*************
Massage experience:
I had a chance to volunteer at the Disney Marathons (1/2 and full) at the Medical Area this weekend. It was a long weekend, but one that I learned a lot from.
Saturday (1/2 marathon):
We had to get into the park by 3:00 AM (I had to leave my house by 1:45 AM to get there on time.
The race started at around 5:00 AM, and the first massages started at 7:30.
Did about 4 hours of massage, averaging about 15 min per massage.
Lessons learned:
1) Almost everyone's Iliotibial Band (IT Band) is tight, tight, tight. You would think that after running thirteen miles (many at sub 8:00 mile pace) that the calves and quads would be tight - but many were like jello. The IT Band was tight on just about everyone.
2) The quality of the massage really depends on getting the person to relax. If the person is not mentally relaxed, you can't get them to physically relax. You do this by relating to them and communicating during the massage.
3) People generally like to be stretched. Different stretches to be used are:
* Heel to butt
* Hamstrings
* Gluteus medius
* Adductors
* Hip flexors
* Calves (big one)
* I threw in some PNF/C-A and C-R stretches as well.
4) Have confidence in what you are doing/relax
5) The tips (which were donated) depended on how you related to the client, not the quality of the massage.
Sunday (Full Marathon):
1) Listen to the client
2) Listen to what YOU feel
3) Have a plan, but be prepared to change the plan
General:
The runners will generally have softer muscles (slow twitch). If you have very tight muscles you are not going to be a good runner because you will always have tension in the muscles which makes each contraction less efficient. Also, if they build up lactic acid, they are toast.
Not all of the finishers were what I would call physically fit.
Massage is hard on the body. I did not need to work out after that weekend. Anyone who does massage needs to do the following:
* Eat good food
* Hydrate
* Stay away from people with bad energy (which is good to do anyway)
* Learn proper body mechanics (you cannot muscle your way through a massage). This include good posture, lunges, and positioning of the hands and fingers.
* Work out (the massage therapist that were in reasonable shape fared better than those that were not)
All in all a fun weekend. We got 10 clinical hours. and lots of free stuff/SWAG (food, shirts, sandals, towels, jackets, etc.)
Friday, January 9, 2009
Thursday's Workout...
Not much different from the norm:
HoC/DDR (w/16lb weighted vest): 1:15 (awesome)
lbs are starting to come off...
HoC/DDR (w/16lb weighted vest): 1:15 (awesome)
lbs are starting to come off...
Thursday, January 8, 2009
This week....
Training this week.
Monday: Did a bunch of swing during some personal training sessions. Also put in some light BU presses and snatches. Bowling - 6 games
Tuesday:
Press Ladders: 32kg x 5 x 1-5 (felt awful)
DDR: 2 hours (getting better)
Wednesday:
Pullups: BW x 5 x 7
Lat Pulldowns: Overhand and reverse grips
KB Towel Rows: 40kg, 64kg, 88kg x 1 x 10
HoC/DDR: :40
Bowling League: 189-236-224 - 649 (Made good adjustments, kept the ball in play, and made spares. Did not throw the ball great, but not bad either. I will take a 216 average any day of the week.
Overslept for class 2x this week
Monday: Did a bunch of swing during some personal training sessions. Also put in some light BU presses and snatches. Bowling - 6 games
Tuesday:
Press Ladders: 32kg x 5 x 1-5 (felt awful)
DDR: 2 hours (getting better)
Wednesday:
Pullups: BW x 5 x 7
Lat Pulldowns: Overhand and reverse grips
KB Towel Rows: 40kg, 64kg, 88kg x 1 x 10
HoC/DDR: :40
Bowling League: 189-236-224 - 649 (Made good adjustments, kept the ball in play, and made spares. Did not throw the ball great, but not bad either. I will take a 216 average any day of the week.
Overslept for class 2x this week
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