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Daily Recharge

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Re: Daily Recharge

Post by Dave on Thu Mar 24, 2016 4:14 am

Nice! Well thanks to your motivation, I hit 5 minutes as well tonight. Did it to outdo you, of course, but did not realize that it would be a tie!
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Re: Daily Recharge

Post by Rastaman on Fri Mar 25, 2016 3:56 am

Dave wrote:Nice!  Well thanks to your motivation, I hit 5 minutes as well tonight.  Did it to outdo you, of course, but did not realize that it would be a tie!
Icey Cold Canadian water... probably not a tie!

03.25.2016

Shift work today,  didn't manage to fit in S & S.

0200 am:
Br Cycles x 4 upon waking
Max ret: 1 min40
EL Pushups x 54

Contrast Shower: 3 mins Cold

1400 pm:
Br Cycles x 4 upon waking
Max ret: 1 min 35
EL Wallwalk & Chinups x 15

Contrast Shower: 1 min Cold/3 min Hot/4 min Cold

#  All fatigue washed away in the shower!
Breath Retention down today for some reason.
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Re: Daily Recharge

Post by Dave on Fri Mar 25, 2016 3:20 pm

Chris, can you tell me which breathing cycles you are doing?
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Re: Daily Recharge

Post by Rastaman on Fri Mar 25, 2016 9:52 pm

Dave wrote:Chris, can you tell me which breathing cycles you are doing?
I start with a few minutes of deep slow breathing into the stomache through the nose and out through the mouth upon waking.

When I'm relaxed I then do cycles of 30 - 40  power breaths through the mouth.  Deep breaths in and quick short breaths out until I feel fully saturated with O2.  

After the 30-40  breaths I then take a deep breath in and then fully exhale and fully empty the lungs and hold for as long as I am comfortable (2-3 mins) and then take a full deep breath and hold for 30 secs.  Thats 1 cycle.

I do 3 cycles and take note of  retention times on the breath hold and then on the 4th cycle I do a set of max pushups on the breath hold with empty lungs.  

Afterwards I do another few minutes of deep slow breathing into the stomache through the nose and out through the mouth and then into the cold.

This is WIM's method for meditation from his 10 week course.
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Re: Daily Recharge

Post by Rastaman on Fri Mar 25, 2016 9:58 pm

03.26.2016

AM:
Br Cylces x 4
Max retention : 02:35
EL Pushups x 70

Br Cycle
EL Pullups x 14

Contrast Shower: Cold 2 min/Hot 5 min/Cold 4 min

1 Hour bush walk

Swings x 100
2 Hand 20 Kg, 10,9 x 5
1 Hand 16 Kg, 9 x 5
Max Hr: 142

TGU 20 Kg: 2/2 x 3

Contrast shower: Cold 1 min/Hot 3 min/Cold 2 min
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Re: Daily Recharge

Post by Dave on Sun Mar 27, 2016 1:20 am

Thanks for that Chris! I admire anyone who sticks to a program. I have never done a program start to finish. Just not built for it, I guess.
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Re: Daily Recharge

Post by Rastaman on Sun Mar 27, 2016 4:52 pm

03.27.2016

AM:

Br Cycles x 4
Max Retention 1 min 40
EL Pushups x 65

Contrast shower: Cold 1min/Hot 5 min/Cold 1 min

PM: 
30 Mins of Br Cycles 

03.28.2016

AM:
Br Cycles x 8
Max Ret: 2 min 54
EL Pushups 74 (+4)

Contrast Shower: Cold 3 min/Hot 4 min/Cold 3 min
# Only 2 hours sleep and a 6 hour drive home, but feel amazing after this upon waking!

Swings: 16 Kg One hand x 100
15 sec rest between sets of 10.
Time: 04:56

 Rest 1 min

TGU: 20 Kg: 1/1 x 5
Time: 09:15

Contrast Shower: Cold 1 min/Hot 2 min/Cold 1 min
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Re: Daily Recharge

Post by Rastaman on Mon Mar 28, 2016 7:11 pm

03.29.2016 Rest and recovery day

Br Cy x 4
Max ret: 02:35
Contrast shower: Cold 6 min/Hot 4 min/Cold 4 min

# Gave the pushups a break today, woke up with a sore and stiff neck.  Felt tender after the TGU's yesterday.

Later: 10:00 Cold shower


Last edited by Rastaman on Tue Mar 29, 2016 12:48 am; edited 1 time in total (Reason for editing : Cold shower)
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Re: Daily Recharge

Post by Rastaman on Wed Mar 30, 2016 2:02 am

03.30.2016
Pushups x 50

Two hand Swings: 20 Kg x 100 
Max Hr: 153, rest 1 min 45

TGU 20 Kg: 3/3,2/2
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Re: Daily Recharge

Post by Rastaman on Thu Mar 31, 2016 9:05 am

22:03:20

Push-ups 76 (+2)

Pullups 13
OAC pinky assist 1/1
AB Rollouts
Head stands

Wallwalks & Feet elevated Bridge Holds
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Re: Daily Recharge

Post by Rastaman on Mon Apr 04, 2016 11:46 pm

01/04/16
Pushups x 54

20 Kg Swings x 99 : Two Hand 10 x 4 sets , 9 x 3 & 8 x 4
Max Hr: 140; rest 1 min 35

TGU: 20 Kg x 5/5

Headstands and handstands

02/04/16
Pushups x 80

Pullups x 15
OAC with pink assist 1/1 x 2
Chinups x 15

AB Rollouts
Headstands

Stand to Stand Bridges

03/04/16

Pushups x 85

# My 28 Kg Kettlebell arrived today !
A few TGU's to standing.  Can really feet the 8 Kg increase in weight overhead.

04/04/16

Pushups x 84

20  Kg Swings x 92; Sets of 10,9,8,7,6
Max Hr 145, Rest 1 min 35
# The Hr was elevated today had to continue  to cut the reps back.

TGU: 20 Kg 1/1 x 3
       28 Kg 1/1 x 2

05.05.2016

Pushups  x 87 (+2)

20 Kg Swings x 100; 13 x 8 reps
Max Hr: 142, Rest 1 min 35

TGU: 20 Kg 1/1 x 3
       28 Kg 1/1 x2

Pullups x 14
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Re: Daily Recharge

Post by Dave on Tue Apr 05, 2016 1:31 am

Chris!!!!  Exciting things happening up in here!!!! 28kg!! :mrgreen:
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Re: Daily Recharge

Post by Rastaman on Tue Apr 05, 2016 3:55 am

Cheers Dave!

Glad I went with the 28 rather than the 24 kg.  Going to be quite some time before I own this bell :face:
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Re: Daily Recharge

Post by Rastaman on Wed Apr 06, 2016 3:34 am

04.06.2016

Pushups x 90

TGU: 20 Kg 1/1 x2
28 Kg 1/1 x 2

Pullups x 15
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Re: Daily Recharge

Post by Rastaman on Thu Apr 07, 2016 1:36 am

04.07.2016

Pushups x 93

20 Kg One Hand Swings x 100; 10 x 10
Max Hr 142, Rest 2 mins

TGU 20 Kg 1/1 x 3
28 Kg 1/1 x 2

Headstands and Bridge Holds

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Re: Daily Recharge

Post by Rastaman on Fri Apr 08, 2016 1:54 am

04.08.2016

Pushups x 100 !  PB

Headstands, HeSPU: 7,9

Pullups x 13,10

HLR x 10,10
AB Rollouts

Wallwalks x 2

# HeSPU's, shoulder felt good and felt fresh afterwards.  First time I've felt comfortable doing any more than 5 reps for quite some time.
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Re: Daily Recharge

Post by Elethor on Fri Apr 08, 2016 10:41 am

Your log is always one of those that makes me feel bad for missing a workout x_x
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Re: Daily Recharge

Post by Rastaman on Sat Apr 09, 2016 4:50 am

Thanks Elethor, between your workouts and footy you've got no problem with consistency.

I'm just trying to keep up with Mr Consistency Man XD

04.09.2016

Headstands

TGU: 20 Kg: 1/1 x 3
        28 Kg 1/1 x 2

#  Still a bit intimidated by the 28 overhead.  Need to be fully focused on hand and foot placement, gunna be a while before I own this one, then again the 20  Kg felt the same when I first started with it and now it's a toy  :D
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Re: Daily Recharge

Post by Dave on Sat Apr 09, 2016 2:07 pm

That's why I encourage getting a heavier implement.  It does not take much to get used to it, especially for someone consistent like you. Push press it and jerk it often, control the negative, and it will feel lighter and lighter.
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Re: Daily Recharge

Post by Rastaman on Sat Apr 09, 2016 5:17 pm

Thanks Dave, slowly getting used to it. Will start push pressing a few times throughout the day as well.
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Re: Daily Recharge

Post by Dave on Sun Apr 17, 2016 4:06 am

Rastaman, from what I see your longest cold shower was 4 minutes.  Well I was feeling a little chilly tonight, so I hopped into the shower, and finished off with icy cold for 3 minutes (after only two breathing cycles, with retention times of 1:15 and 2:00).  And now walking shirtless around the house at 3:00 am, I feel like the sun is beating down on my back! You must be a human furnace by now, with the consistency you've shown.

By the way, I can now hold my breath about 3 minutes with relative ease. Have not tried the retention pushups, because there is no room in the shower to do them, and breathing cycles in dry air are uncomfortable, but I will try right now just because.
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Re: Daily Recharge

Post by Dave on Sun Apr 17, 2016 4:12 am

Well I got to 20, but the air in here is too dry so I did not even do the thirty breaths....  Looks like I'll be sticking to breathing cycles in the shower after all.  At least there they don't hurt my windpipe.
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Re: Daily Recharge

Post by Rastaman on Sun Apr 17, 2016 6:15 am

3 Minutes retention with relative ease!  Nice work Dave.

I haven't been logging my breathing and contrast showers, but really feel that I'm adapting to the cold.  The last 8 days at work consisted of  A.M upon waking ; 4 x breathing cycles in bed followed by retention pushups and then contrast shower with breathing cycles x 5. 10 mins alternating between hot and cold every 2 mins.  

P.M.   1 degree C ice  water in sink; hands for 5 minutes and then face dunk 50, 40 and 30  secs retentions with breathing cycles between dunks.
Followed by a 10  minute cold shower.

I'm moving into a new work house in a few days that has a bath.  Upped the anti this week to make sure I'm ready for  my first 10 degree C Ice bath...  Looking forward to seeing how the breathing feels in an Ice bath.

Didn't think of doing the retention pushups in the shower, great idea if your shower was large enough.  I've been doing retention pullups  fairly regularly as well.  Back  up to  20  again, not  fully strict though!
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Re: Daily Recharge

Post by Rastaman on Sun Apr 17, 2016 8:16 am

04.10.2016

Pushups x 102
Headstands
Pullups x 18
HeSPU x 10,9
Pullups x 15

TGU: 20 Kg 1/1 x3
       28 Kg 1/1 x 2

12/04/16

Speed Swings 20 Kg: 20 x 5
Rest 25 sec, Time 04:

TGU: 20 Kg 1/1 x 3
       28 Kg 1/1 x 2

14/04/16
Pushups x 80

One Hand Swings 20  Kg x 104; 8 x 13 sets
Max Hr 41, Rest 1 min 40

TGU: 20 kg 1/1 x 4
       28 Kg 1/1

Pullups x 19

15/04/16
Pushups x 75
Pullups x 18

17/04/16
Pushups x 83

Swings 20 Kg x 99; 8 x 8, 7 x 5
Max Hr 147: Rest 1 min 40

TGU: 20 Kg: 1/1 x 3
       28 Kg 1/1 x 2

Pullups x 20

AB Rollouts
Bridges
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Re: Daily Recharge

Post by Rastaman on Tue Apr 19, 2016 9:13 am

In the new work house and managed my first Ice bath, sort of ... epic fail!

Got the ice, bath tub and then realised no plug :headbang:

Enter the  kettlebell and a garbage bag and a very ordinary seal :igiveup:

Started with 8  degree C water to chest depth which dropped to only cover the legs and half way up to navel over about 10 minutes.  Then resorted to a 10 minute cold shower to finish.  May have got something out of the ice bath as the cold shower water felt like hot water.  

Managed 8 breathing cycles during it all and felt amazing afterwards!

Note to self; a bath works better with a plug !  Genious  :D
(It is often the case that idiots describe themselves as 'genious' but are ironically ignorant to the fact that the word is spelt 'genius' )
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Re: Daily Recharge

Post by Dave on Tue Apr 19, 2016 3:25 pm

Lol you crack me up. I have found (over the years) that a bunched up facecloth works wonders a s a makeshift plug.
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Re: Daily Recharge

Post by Rastaman on Fri Apr 22, 2016 3:24 am

20.04.2016

Pushups x 100

One hand Swings 20  Kg 8 x 13 sets
Max Hr 144, rest 1 min 40

TGU 20 Kg 1/1 x 4
      28 Kg 1/1

21.04.2016

Pushups x 107 (+5)

Swings One Hand 20 Kg: 8 x 13 sets
Max Hr 142, rest 1 min 40

TGU: 28 Kg 1/1 x 2
       20 Kg 1/1 x 3

22.04.2016

Headstands
HeSPU x 14,15
Pullups x 16,15
Stand to Stand Bridges 3,3
AB Rolluts x 5
HLR 12,10
Shrimps 3/3

TGU: 28 Kg 1/1, fail.

# Did a 20 min ice bath last night  in 12 degree C water.  Managed 6 hours sleep straight after before a midnight shift... that's a first !
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Re: Daily Recharge

Post by Dave on Fri Apr 22, 2016 6:11 am

Awesome, Chris!

So you had actual ice in the bath water again?  Don't know when I'll be feeling that brave, but I can say that my regular shower now consists of 4 breathing cycles with retention followed by breath holding and then at least 3-4 contrast cycles of at least 1 minute in the cold each time.  It feels so good that sometimes I can't stop myself laughing!  But my showers are getting long... :laugh2:

Do you immerse your head also in the cold showers?
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Re: Daily Recharge

Post by Rastaman on Fri Apr 22, 2016 6:53 am

Yeah I immerse my head, especially on the breath hold I go  face first into the shower.  I still find the cold shower onto to my upper back and neck still causes a slight gasp reflex and makes it hard to extend the retention time.

Did a 30 minute Ice bath tonight (12-14 degree C ), and watched the extended breathing exercise.  Must have done 10+ breathing cycles.  I'm not sure I feel as good as I do after a cold shower though.  Took a long time to warm up again afterwards.  Have found that I warm up the quickest by wearing as little as possible and walking.  

Yeah with Ice.  I use 4 x 3 litre frozen milk containers to cool the water down to around 16 degree C and then use a 10 Kg bag of ice which drops it down to about 12 degree C. I have found that a plug works well also :eyebrows:

Can't remember the last time I had a hot shower.
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Re: Daily Recharge

Post by Dave on Fri Apr 22, 2016 9:14 pm

I always do my breathing cycles in hot, then just keep up the deep rhythmic breathing in the cold.  Head and neck in the cold shower does not bother me so much now, no gasp reflex, but it feels like the skin on my head shrinks in the cold and squeezes my skull!  But I do it anyway, and keep turning in a circle, making sure to expose my armpits and shoulders as well.  Willpower rising!

Maybe I'll get to the ice bath soon... and now back to tech support!
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Re: Daily Recharge

Post by Rastaman on Fri Apr 22, 2016 10:03 pm

04.23.2016

I do the breathing cycles in both hot and cold, and do the change on the start of retention.

Retention Pushups x 110 (+3)

Swings 20 Kg: 2 Hand: 8 x 7 sets ; 1 Hand: 8 x 6 sets
Max Hr 141, rest 1 min 40

TGU: 20 Kg 1/1 x 4
       28 Kg 1/1

Headstands
Bridges
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Re: Daily Recharge

Post by Rastaman on Sun Apr 24, 2016 5:04 am

04.24.2016

Retention HeSPU x 20 reps

Swings 20  Kg x 104 : 2 Hand 8 x 7 sets; 1 Hand 8 x 6 Sets
Max Hr 152, rest 1 min 40

TGU: 20 Kg  1/1 x 3
       28 Kg 1/1 x 2

# 28 Kg  Getups felt solid today.
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Re: Daily Recharge

Post by Rastaman on Mon Apr 25, 2016 8:18 pm

04.26.2016

Done on retention; 2 Br cycles between sets:

Pullups x 18

HeSPU x 17

Stand to Stand Bridges x 2

AB Rollouts x2

HLR 10,10

Shrimps 2/2 x 2

TGU 28 Kg 1/1
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Re: Daily Recharge

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