PhysicalCulture.canadian-forum.com
Some parts of the forum are not accessible to non-members, so be sure to join right away!

Post your training log, get involved in challenges, and add to our vault of fitness and physical culture wisdom!



Messages posted on this forum express the opinions of their respective authors and not necessarily those of anyone else. You agree to not hold anyone responsible for the content of any post but the author thereof and anyone who expresses agreement with him or her.

Messages with an attacking, demeaning or slanderous tone are prohibited.

Messages or usernames which promote, evoke or encourage unlawful, lewd or immoral practices are prohibited.

Vulgarities, curses and racial slurs as well as religious blasphemies, curses and exclamations, are offensive and neither pleasant nor welcome.

Copyrighted materials may not be posted without the express approval of the copyright holder, such approval to be displayed along with the content. If you notice material that is copyrighted but no permission is listed with it, you agree to report it to a moderator or to admin.

Post your messages only once. Double posting (this does not refer to accidentally replying twice to a post, but to creating multiple threads with identical content in multiple sections of the forum) is incredibly annoying and double posts will be deleted.

Make an effort on grammar and spelling. Using nothing but SMS-style language or l33t speech (ex: y r u h3re m8?) is unsophisticated, annoying and not welcome!

You accept that messages contravening the listing above may be edited or removed without need for notice and that transgressions deemed severe enough may be met with banning. Be helpful, kind and respectful to one another, and let's keep this community great!

Daily Recharge

Page 3 of 6 Previous  1, 2, 3, 4, 5, 6  Next

View previous topic View next topic Go down

Re: Daily Recharge

Post by Brahma Bill on Sat Dec 12, 2015 6:17 pm

How are the TGU coming along? Do you feel like you've found a groove?
avatar
Brahma Bill
Incredible
Incredible

Posts : 2247
Reputation : 92
Join date : 2012-12-01
Age : 54
Location : Norfolk, VA USA

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sat Dec 12, 2015 6:58 pm

Yeah for sure Bill!

Feel like I'm moving smoothly through each transition without having to worry about hand or foot placement, still force myself to take it slow.
The 16 Kg feels comfortable, will start to push the 20 and 24 Kg into the new year.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Sat Dec 12, 2015 8:56 pm

Exciting! TGUs are brutal, but great fun.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Mon Dec 14, 2015 10:11 am

Cheers Dave, brutal they are !

Today:

Goblets, Short Bridges and Halos

Pull-ups with 30 sec dead hangs x4 ( Hang Time 02:10)

Diamond HeSPU: 3,5,4

Dead hang Chin-ups x 14

Swings 16 Kg x 50

TGU's 16 Kg: 1/1 x 4

Gymnastic Bridge Holds
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by CCTommy on Mon Dec 14, 2015 11:39 am

Rastaman wrote:Cheers Dave, brutal they are !

Today:

Goblets, Short Bridges and Halos

Pull-ups with 30 sec dead hangs x4 ( Hang Time 02:10)

Diamond HeSPU: 3,5,4

Dead hang Chin-ups x 14

Swings 16 Kg x 50

TGU's 16 Kg: 1/1 x 4

Gymnastic Bridge Holds

nice work :) TGU i have yet to try. Impressive dead hang pullups, i cant even hold on to the bar for that amount of time
avatar
CCTommy
Elite
Elite

Posts : 698
Reputation : 5
Join date : 2013-05-11
Location : Sweden

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Mon Dec 14, 2015 7:19 pm

Thanks Tommy, torture on the grip! Just doing a couple of 30 sec dead hang pulls are great as a warmup and Lat /shoulder stretch.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Tue Dec 15, 2015 1:44 am

Rastaman wrote:Pull-ups with 30 sec dead hangs x4 ( Hang Time 02:10)

Great idea (and great performance)!!!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Tue Dec 15, 2015 9:36 am

Cheers Dave!

Today:
Goblets,Short Bridges,Halos, 30 Sec Deadhang Pullups x3

Swings 16 Kg x 100
Max HR 145, having to allowed 3 min rest time to keep max <145...  Finding it a good test of patience!

TGU's 16 Kg: 1/1 x 5

90/90, QL Stretches and Bridge Holds feet elevated, Wall Walks
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Wed Dec 16, 2015 6:18 am

Today:
Goblets,Short Bridges,Halos, 30 Sec Deadhang Pullups x2

Diamond HeSPU: 3,5

Swings 16 Kg x 100
Max HR 147,  29:50

TGU's 16 Kg: 1/1 x 4, 20 Kg 1/1 x 1

90/90, QL Stretches and Bridge Holds feet elevated, Wall Walks
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Wed Dec 16, 2015 7:46 am

Dave wrote:
Rastaman wrote:Pull-ups with 30 sec dead hangs x4 ( Hang Time 02:10)

Great idea (and great performance)!

Not my idea, but 5 minutes would be Beastly!

[You must be registered and logged in to see this link.]

Now that would be a challenge!
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Wed Dec 16, 2015 2:20 pm

I made it to 1:21 and two pullups. Thanks for this!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Thu Dec 17, 2015 6:23 am

Nice work Dave, the deadhangs feel great as a warmup.  If a pullup challenge happens wouldnt mind working on these up to a 3 minute mark for the month. 

Today:
Goblets,Short Bridges,Halos, 30 Sec Deadhang Pullups x2, D HeSPU 3 reps.

Swings 16 Kg x 100
Max HR 153,  29:40
# Couldn't get the HR down to where it normally  is <75 after warmup.  Had a splitting head ache before I started, but was gone by the 5 th set.    

TGU's 16 Kg: 1/1 x 5  # Max HR 165 on last set.

90/90, QL Stretches
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Fri Dec 18, 2015 9:03 am

Yesterday

Goblets,Short Bridges,Halos, 

Diamond HeSPU: 3,5 reps

30 Sec Deadhang Pullups x 3, 

Swings 16 Kg x 100
Max HR 150,  

TGU's 16 Kg: 1/1 x 5  

Wall Walks and Bridge Holds with feet elevated

90/90, QL Stretches
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sat Dec 19, 2015 5:52 am

Today:

Goblets,Short Bridges,Halos, 


Swings 16 Kg x 100
Max HR 153,  Time: 28:50

TGU's 16 Kg: 1/1 x 4, 20Kg x 1/1

Standing AB Rollouts x 3

# AB Rollouts were brutal  on the core and lower back straight after the Swings and TGU's.

# Done 6 consecutive days of Swings and TGU's... goal is daily to the 23rd Dec.  Blisters on my hands which had broken and rehealed are raw again.  Have cut a small section of sock that covers my blisters on both hands and still gives the fingers and hand for grip... Between the swings and 30 sec deadhang pullups the forearms are fried!
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Brahma Bill on Sat Dec 19, 2015 7:45 am

I had the same issue when I first started all the snatching. Give it a month or so and you'll have some fine calluses.
avatar
Brahma Bill
Incredible
Incredible

Posts : 2247
Reputation : 92
Join date : 2012-12-01
Age : 54
Location : Norfolk, VA USA

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sat Dec 19, 2015 4:30 pm

Cheers Bill.  Already had some fine calluses from pullups and rope climbing, but the swings seem to pinch.  Give it a month or so.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Dec 20, 2015 11:38 pm

Yesterday:

Goblets, S Bridges, halos

Swings 16 Kg x 100,

TGU: 16 Kg 1/1 x5

Today:

Goblets/S Bridges/Halos

1 Arm Swings 12 Kg x 10 L&R
                     16 Kg x 10 L&R

Diamond HeSPU: 4,6

Swings 16 Kg x 100
R,L,R,L,2 Hand,R,L,R,L,2 Hand

Time: 26:50

No Rest

TGU: 16 Kg 1/1 x 3, 
         20 Kg 1/1 x 2

30 sec DeadHang Pullups: 4 Reps (2 min 10 sec hang time)

Wall Walks and Bridge Holds with feet elevated, QL and 90/90 stretches

# First time Ive tried 1 Hand Swings, felt solid, minimal rotation and really felt it on the abdominals.  Felt that I was looking forward to the 2 hand sets and max explosive reps with the shadow swings.  Noticed that my HR is dropping a lot faster below 85 after a minute and half rest, as compared to 100 after a minute and a half when I first started monitoring.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Mon Dec 21, 2015 3:19 pm

Somebody's getting into the swing of things. Get it, hahaha, so clever :toothy:
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Mon Dec 21, 2015 11:06 pm

Dave wrote:Somebody's getting into the swing of things.  Get it, hahaha, so clever :toothy:
Haha... only a week  of swinging left this year!

Today:

Halos, S Bridges, Goblets

Swings 16 Kg: x 100
11 Sets of 8 Reps: R,L,R,L,2 HAND,R,L,R,L,2 HAND,R 
2 Sets of 6 Reps: L, 2 Hand

Time: 24:01 (-02:50)

# Dropped rest down to  1 minute 40 sec.  Max HR 146 on set 11 (8reps) all other sets < 143... getting somewhere!
Will cut the last 3 sets down to 7,7,6 and should be able to keep HR <143 and then start reducing rest periods further.  Hopefully  once down to EMOTM, should be able to start increasing number of reps per set and still maintain HR < 143.  Making a conscious effort not to look at HR during reps to  avoid reducing quality to maintain HR.  Amazing that just 2 or 3 extra reps can make such a difference to max HR.  

TGU:
16 Kg: 1/1 x 3
20 Kg: 1/1 x 2
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Dec 27, 2015 9:29 am

Today:

Halos, S Bridges, Goblets

Diamond HeSPU: 4,5,6,6

Swings 16 Kg: x 100
10 Sets of 8 Reps: R,L,R,L,2 HAND,R,L,R,L,2 HAND, 
3 Sets of 7 Reps: R,L, 2 Hand

Time: 24:00

#  Max HR 140 on set 9.
Didnt have any problem staying under 143, will  reduce rest to 1 minute 30 next time.

TGU:
16 Kg: 1/1 x 1
20 Kg: 1/1 x 3
16 Kg: 1/1 x1

# Wouldnt say that I'm owning the 20  Kg TGU, but the last set with the 16 Kg  felt light.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Sun Dec 27, 2015 4:18 pm

Looking good!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Dec 27, 2015 11:25 pm

Thanks Dave!

Today:

Goblets,S Bridges, Halos

Swings 16 Kg x 100
10  x 8 reps and 3 x 7 reps

Max Hr 143   TIME: 22:05  1 min 35 rest

30 Sec Deadhang Pullups x 3
30 sec rest
Deadhang Chins x 12

# Broke  my little  toe  this morning.  Managed to swing with the weight of my right foot more over the big toe to relieve the pain.
Tried a Left TGU, but the low sweep was not  happening.  Thinking about the toe and not the weight over head.

See how  tomorrow feels for the TGU.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Mon Dec 28, 2015 2:35 am

Rastaman wrote:Broke  my little  toe  this morning.

Youch! What happened? Bad@ss with the swinging anyway!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Brahma Bill on Mon Dec 28, 2015 7:25 am

Banging into furniture is all the little toe is good for. :shocked:
avatar
Brahma Bill
Incredible
Incredible

Posts : 2247
Reputation : 92
Join date : 2012-12-01
Age : 54
Location : Norfolk, VA USA

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Tue Dec 29, 2015 10:53 am

Brahma Bill wrote:Banging into furniture is all the little toe is good for. :shocked:
That's all mine is good for XD

Banged it against a coffee table whilst carrying my little man around... Don't normally swear in front of him, but "FRUIT" didn't really cut it.

Cheers Dave, seem to have got into the swing of things!

Today:

Diamond HeSPU: 2,5,6,5

Swings 16 Kg x 104 (Alternating 1 and 2 handers)
13 Sets of 8 Reps, Max HR 140 on final set of 2 handers
TIME: 21:25

TGU: 16 Kg 1/1
20 Kg 1/1 x 4

avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Tue Dec 29, 2015 2:15 pm

Rastaman wrote:
Brahma Bill wrote:Banging into furniture is all the little toe is good for. :shocked:
That's all mine is good for XD

Banged it against a coffee table

Sounds like you've had that experience before, too, Bill. I've banged my little toe, don't know if it was ever actually broken, but dang it, it sure can hurt! I trust there is a good reason why God put the little toe on the outside, but at times it feels like it would be nice to have the big toe out there instead, doesn't it!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Tue Dec 29, 2015 11:53 pm

Might have been a bit quick  to jump on the "broken" toe.  Got some movement today, still 4x the size of the left and black/blue from the toe across the top of  the foot.  Just need to take care not to drag it with the TGU low sweeps.

Last nights workout was after midnight after a busy day.  Managed about 2-3 hours sleep this morn before swinging again.  Resting HR upon waking was at 66 when normally <53, so wasn't sure how maintaining <143 was going to go.

Today:
Goblets,SBridges, halos

16 Kg Swings x 180: Alternating 10R and10L between  2 hand sets of 30,20,10,10,10,10

Max HR after the first set of 10 was 145, so gave up on the 143 and went all out with minimal rest, 20  secs.  The last 7 sets HR down to 150 at rest and 170 at end of set.  

Was aiming for 200 swings but form started to go and no longer able to crush a walnut.  Thought I'd look after my dodgy hips and swing another day.

TGU's can wait until tonight.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Wed Dec 30, 2015 2:11 am

PM Today:
TGU 20 Kg 1/1 x 5

Bridge Holds feet elevated and dead hangs.

QL and 90/90 Stretches
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sat Jan 02, 2016 9:15 am

Saturday 2nd January 2016

Daily Push Pull Supersets

Diamond HeSPU: 2,6,5
SS
30 Sec Pullups : 5 Reps 2 min 03 sec, Pullups x 12, Chins x10

Goblets/S Bridges/Halos

Swings: 16 Kg x 105 (One and Two Hand)
12 Sets of 8 & Final Set of 9
Time: 20:54  Max HR: 143 on final set of 9 two hand swings

TGU: 20 Kg 1/1 x 5 Sets

Bridging

# TGU didn't feel as controlled as last workout.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 03, 2016 7:54 am

Today:  
Light workout, 

Daily Push Pull Supersets

Diamond HeSPU: 2,3
SS
30 Sec Pullups : 4 Reps 1 min 32 sec,  Chins x10

Goblets/S Bridges/Halos

Swings: 16 Kg x 80 (One and Two Hand)
8 Sets of 10  Minimal rest

TGU: 16 Kg 1/1 x 2 Sets  # Slow Tempo 60 sec each side, form check
Bridging

#Shoulders, rotator cuffs and traps sore and tired.  May have to work a light set of Push/Pull every other day.  Diamonds and TGU's bit too much for Max Daily.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by ccheatum on Sun Jan 03, 2016 8:14 pm

Diamonds and TGUs is a lot of overhead pressing work. That will zap those traps for sure!
avatar
ccheatum
Moderator
Moderator

Posts : 1347
Reputation : 77
Join date : 2012-11-30
Location : Iowa

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 03, 2016 10:09 pm

ccheatum wrote:Diamonds and TGUs is a lot of overhead pressing work. That will zap those traps for sure!
If I stick to 5 Reps on the Diamonds, the traps and smaller muscles around the shoulders are ok.  It's pushing all out to 6-7 reps that seems to fry the back.  Don't want to reduce the TGU, so will look  at staying at 5 reps (or less) each day and push all out after 2 days rest.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 03, 2016 10:19 pm

Today 4th

Daily Push Pull Supersets (3... 17 to go)

Diamond HeSPU: 3,5,5
SS
30 Sec Pullups : 4 Reps 1 min 35 sec,  Pullups x 12

Swings: 16 Kg x 104 (One and Two Hand)
13 sets of 8 reps   TIME: 19:24 (-01:30)  Max HR 144 on final set.  Will stay at this rest period until HR <143 on final set of 2 handers.

TGU:20 Kg 1/1 x 5 Sets  # Form feels solid with the 20, easily meeting the 10:00 standard.  Will  continue with this  weight until I'm able to maintain slow tempo and TUT that I'm doing with 16 kg.
Bridging
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Tue Jan 05, 2016 12:34 am

Today 5 th

Daily Push Pull Supersets (4... 16to go)

Diamond HeSPU: 2,2
SS
30 Sec Pullups : 3 Reps 1 min 32sec,  Chins x12

Swings: 16 Kg x 104 (One and Two Hand)
13 sets of 8 reps   TIME: 19:24   Max HR 145 on final set.  Will reduce last set to 7 reps.

TGU:20 Kg 1/1 x 5 Sets  
Bridging
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by ccheatum on Tue Jan 05, 2016 8:28 am

There is a lot of good work there!
avatar
ccheatum
Moderator
Moderator

Posts : 1347
Reputation : 77
Join date : 2012-11-30
Location : Iowa

Back to top Go down

Re: Daily Recharge

Post by Dave on Tue Jan 05, 2016 12:22 pm

Yes there is!
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Tue Jan 05, 2016 6:39 pm

Thanks guys!

Today 6th

Daily Push Pull Supersets (5... 15to go)

Diamond HeSPU: 2 Reps x 5
SS
30 Sec Pullups : 2 Reps (1 min) x5

Swings: 16 Kg x 103 (One and Two Hand)
12 sets of 8 reps, 1 Set 7 reps   TIME: 19:24   Max HR 141 on final set. 

TGU:20 Kg 1/1 x 5 Sets  

Diamond HeSPU: 2 Reps x 5
SS
30 Sec Pullups : 2 Reps (1 min) x5
 
# 2 Days rest... ahhh...the traps and shoulders definitely need it.  

# The last 3 days workouts haven't felt anything like a "Daily Recharge".  Overuse of shoulders and upper back with near max sets, I dont think is going to give me very good gains for the month.  Used my HR Monitor with the Diamonds and Pullup 2 rep sets.  Max HR on diamonds 141 and the pullups around 118 due to the rest in the hang.  Thought I might apply "Maffetone" to the Supersets as well as my S&S workouts and use more of a GTG approach and fresh daily sets.  Limiting to 2 reps keeps me under the 143 max HR.  Will be interested if I feel any better for the next 5 day workouts... see what happens.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Fri Jan 08, 2016 10:45 pm

Today 9th

Daily Push Pull Supersets (6...14 to go)

Diamond HeSPU: 2 Reps x 5
SS
30 Sec Pullups : 3Reps (1 min 30) x5
# Fresh sets done GTG.  Max HR on HeSPU 142.

Swings: 16 Kg x 100 Two Hand Shadow Swings
13 sets of 9,8 &7 reps.  TIME: 19:45 Max  HR 145, had to allow an extra 15 sec rest before final set to keep the max HR back to 141.

TGU:20 Kg 1/1 x 5 Sets

# 2 days of rest... Sort of.  Landscaping in the yard, 34 degree C days!    Have a bit of pain in left shoulder.  Have been feeling the niggle when doing left hand swings.  2 hand fast eccentrics today, left shoulder felt good.  Might have to focus a bit more on shoulder packing next time on the left handers.  My 2 hand swing has definitely improved since doing 1 hand swings.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Fri Jan 08, 2016 10:51 pm

Landscaping in 34° C! No thanks.

What you say has me excited to try one handed swings with the 48 kg when it comes in.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Fri Jan 08, 2016 10:59 pm

Dave wrote:Landscaping in 34° C!  No thanks.

What you say has me excited to try one handed swings with the 48 kg when it comes in.  

Look forward to your one handed Beast swings!
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by ccheatum on Sat Jan 09, 2016 12:29 am

Landscaping in 34° C! No thanks.

I second that! Summer is one thing, but that is more like a furnace!
avatar
ccheatum
Moderator
Moderator

Posts : 1347
Reputation : 77
Join date : 2012-11-30
Location : Iowa

Back to top Go down

Re: Daily Recharge

Post by Brahma Bill on Sat Jan 09, 2016 8:11 am

ccheatum wrote:
Landscaping in 34° C! No thanks.

I second that! Summer is one thing, but that is more like a furnace!
That's only 93 F. That's perfect lawn mowing weather :D
avatar
Brahma Bill
Incredible
Incredible

Posts : 2247
Reputation : 92
Join date : 2012-12-01
Age : 54
Location : Norfolk, VA USA

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 10, 2016 9:12 am

Brahma Bill wrote:
ccheatum wrote:
Landscaping in 34° C! No thanks.

I second that! Summer is one thing, but that is more like a furnace!
That's only 93 F. That's perfect lawn mowing weather :D

Yeah, a contractor would probably wear a jumper too XD


Last edited by Rastaman on Sun Jan 10, 2016 9:49 am; edited 1 time in total
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 10, 2016 9:16 am

Today 10th

Diamond HeSPU: 2,5,6,6

Swings: 16 Kg x 100 Two Hand Swings

TGU:20 Kg 1/1 x 5 Sets

# 30 sec Pullups x 4 Reps (2 min Hangtime)

Bridging.

Wasn't able to SS the Push Pull today, ah well only one day missed :D

# Have been doing some straw breathing the last few days, building up to 10 minutes with 2 joined straws... having no problems getting to sleep afterwards... :sleep: !
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by ccheatum on Sun Jan 10, 2016 10:11 am

Rastaman wrote:
Brahma Bill wrote:
ccheatum wrote:
Landscaping in 34° C! No thanks.

I second that! Summer is one thing, but that is more like a furnace!
That's only 93 F. That's perfect lawn mowing weather :D

Yeah, a contractor would probably wear a jumper too XD

There is a reason I live up north... a day in the 80's is really too hot, so I have no interest in numbers over 90 let alone triple digits! I have family in Houston, Tx, and I am pretty sure summertime there is a visit to the center ring of hell!
avatar
ccheatum
Moderator
Moderator

Posts : 1347
Reputation : 77
Join date : 2012-11-30
Location : Iowa

Back to top Go down

Re: Daily Recharge

Post by ccheatum on Sun Jan 10, 2016 10:13 am

Rastaman wrote:Today 10th

Diamond HeSPU: 2,5,6,6

Swings: 16 Kg x 100 Two Hand Swings

TGU:20 Kg 1/1 x 5 Sets

# 30 sec Pullups x 4 Reps (2 min Hangtime)

Bridging.

Wasn't able to SS the Push Pull today, ah well only one day missed :D

# Have been doing some straw breathing the last few days, building up to 10 minutes with 2 joined straws... having no problems getting to sleep afterwards... :sleep: !

No Push Pull... only one day missed... :sgt:

Seriously, that was still a solid workout with a lot of good pulling at least. BTW, what is this straw breathing? Sounds like breathing through a straw, but I did not know that was a thing. :beardy:
avatar
ccheatum
Moderator
Moderator

Posts : 1347
Reputation : 77
Join date : 2012-11-30
Location : Iowa

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 10, 2016 10:29 am

Thanks CC.
Just finished reading "Simple and Sinister".  Straw breathing is meant to produce surreal calm.  Forces you to completely fill and empty the lungs in a slow controlled manner to improve diaphragmatic breathing and help during exercise recovery.  I'm simply joining/taping 2 drinking straws together, pinching my nose and breathing... seems to be relaxing and Im having no trouble falling asleep afterwards.  Will probably give it a try to help with sleep when I go back to shift work again.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Sun Jan 10, 2016 4:19 pm

For a second there I was worried you had straws up your nose!  I am guessing (hoping! lol) that would be a misunderstanding of what you are doing.

Actually, you might really like to look into alternate nostril breathing, then, Chris.  Powerful technique there.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Rastaman on Sun Jan 10, 2016 11:07 pm

Dave wrote:For a second there I was worried you had straws up your nose!  I am guessing (hoping! lol) that would be a misunderstanding of what you are doing.

Actually, you might really like to look into alternate nostril breathing, then, Chris.  Powerful technique there.
Cheers Dave, elaborate on the alternate nostril  breathing?

Today: 11 th Jan

HeSPU (hands inside shoulder) 10 reps
Diamond HeSPU (Full ROM -thumbs and  forefingers touching) 2 Reps x 2
HeSPU (hands outside shoulder) 10 reps

SS

Deadhang Pullups x 10
OAC with pinky assist 1/1 x 2
30 Sec Pullups x 3 reps (2 mins)

2 Hand swings  16 Kg x 100
Max HR 142

TGU 20 Kg 1/1 x 5

Bridging/Stretching

# Have Full ROM  Diamonds back again  :)
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Daily Recharge

Post by Dave on Sun Jan 10, 2016 11:59 pm

I'm just learning about it myself.  But you plug one nostril or the other, depending on the effect you want to produce, and inhale.  Then you alternate sides and exhale.  If you started with your left nostril plugged, breathing in through your right one, then you are supposed to experience an energizing effect, vice versa for a calming effect.  Playing around with this is quite interesting, and I can feel the pressure differentials all up and down my spine as I do it. And the calming or energizing effects are either quite real, or the most convincing placebos I've ever felt.

Nice work on the diamond HeSPUs!  That's some pretty advanced stuff.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Daily Recharge

Post by Sponsored content


Sponsored content


Back to top Go down

Page 3 of 6 Previous  1, 2, 3, 4, 5, 6  Next

View previous topic View next topic Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum