Don't Call it a Comeback 2.0

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Dec 28, 2019 8:17 pm

Sat 12/28

AM cat/cow, rock backs, cobra, broken table x 2
Way of Energy wu chi - 6:00
Meditation 10:00
YRG open hips back sequence x 2
variety of BW squats
Dynamic Strength/Tension - whole body

Later AM
Heavyhands walk - 54:00 with 5's (to rest station and back.)
Post run - back sequence, up and down dogs, plank
--

Back/lower ab on the upswing. Less pain and more tightness when I woke up. But still definite issues.
During dynamic strength one exercise I did is a forward bend and then on the straightening flexing the muscles of the lower back. I thought that might flush blood into the area and help things feel better. I was wrong. It left my lower back twingy and it still is.
Another issue - before walking/running - I need to make sure to spend a few minutes doing the back sequences. Either the YRG open hips or the cat/cow and rocking.

I'll have to be very deliberate to not allow myself to get out of the habit of stretching, moving, etc.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Dec 29, 2019 9:02 pm

Sun 12/29

AM
Way of Energy Wu Chi 6:00
Meditation 10:00

Later AM
HH pacing 50:00 (5:00 with 4s, 40:00 with 6s, 5:00 with 4s)
before and after rocks, cat/cows, plank, up down dogs, etc.
--

Back was sore and stiff. Did not do anything to help it before sleep last night. Decided in the AM to see if doing the standing wu chi would be enough to loosen it. Conclusion - probably if it wasn't already beat up that would be enough, but I would have been better off doing some cat/cow etc first thing.

All that said, things are recovering. Back feels good right now. Lower ab/groin area feels better. No sharp pain during the cat/cow and planks. I'm going to try and be patient and wait before I integrate the KBs back in.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 31, 2019 2:48 am

Mon 12/30

AM
back series (rocks, cat/cow, cobra)
Way of Energy Wu Chi 7:00
Meditation 10:00
Dynamic Strength/Tension whole body routine

Later AM
60:00 Walk with slow, short jogs every so often
(pre and post run, back series, plank, up and down dog)
---

Back is starting to feel better. Moved from pain to more just tight. Feels absolutely fine right now. Lower ab/groin pain is gone.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 31, 2019 8:54 pm

Tue 12/31

AM
back series (rocks, cat/cow, cobra)
Way of Energy Wu Chi - 7:00
Meditation 10:00

Later AM
16 kg goblet squat, 2 sets of 5, DB clean and press 20s 2 sets of 5, 16kg 1 arm long cycle 5/5
62 miutes - HH walk with 5s
(back series before and after)
--
Wanted to just see where things stood with moving a little weight. Goblet squat fine. DB clean and press more than fine. Long cycle....huh. Still not feeling it. Thinking it might have to do with the asymmetrical loading.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jan 02, 2020 8:10 pm

Wed 1/1/20
Off

Thu 1/2/20
AM
light warm up
Way of Energy wu chi - 8:00
Meditation 10:00

Later AM
back series (have added up dog/down dog pushes, don't remember what they are called...hindu pushups without the pushup)
stretch
push ups 5, 5
hindu squats 10
16 kg long cycle 6/6
16 kg goblet squat 5, 5
Dynamic strength/tension series
back series, stretch
----
Still figuring out 2020.....but goal one is to just get this back/hip shit sorted out. Maybe my mattress is bad? It seems to happen as the night sleep progresses. Like right now things are feeling fine but I woke up in the early, early AM in pain. Got up in pain.....

The 16kg long cycle felt great. I resisted the urge to add more sets or reps. Just keeping it light and easy for the week. Today was more about just warming up and moving.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Jan 03, 2020 9:07 pm

Fri 1/3/20

AM
back series
Way of Energy Wu Chi 8:00
Meditation 10:00

Later AM
back series
push ups 5,5,1
Hindu Squats 11
16kg goblet squats 5, 5
Walk 60:00 (jogging mixed in)
back series, stretch
---
Woke up in far less pain. Still stiff, but feeling better. Before bed last night did my back series, stretching, etc.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jan 04, 2020 9:20 pm

Sat 1/4/20

back series
push ups 5,5,2
Hindu squats 12
16kg goblet squats 5, 5
16kg 1 arm long cycle switch on the minute 2:00
Ruck with 20lb - 13:00
Heavy Hands walk 5's - 40:00
Back series
Way of Energy Wu Chi 8:00
----

A bit of a mish mosh today..... The one arm long cycle with the 16s is feeling good. I've got enough I'm working on and doing that I feel comfortable bringing it back along slowly. Back feels really good and strong.
I don't know if in and of itself a walk with a weighted backpack is a "ruck" but close enough. I went walking with the new back pack with the 20lb plate in it. 20lbs is definitely noticeable. I need to take it slow and give my feet, ankles, everything plenty of time to adapt. 13:00 might have been a bit too much. But I definitely see how it is going to be a good addition to the heavy hands.
The heavy hands walk was good. A bit slow. But no complaints.

I've been toying around with an idea.

I've got a few things, endurance wise, that I am doing. KB long cycle. HH walking. Rucking. Jogging. (I plan on getting my bike back up and running and biking as well.) That's more than enough to keep me busy.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jan 06, 2020 5:06 am

Sun 1/5/20

back series
push ups 5,5,3
Hindu squats 13
24kg goblet squats 3,3,3
Walk/jog - 60:00 (mostly walking)
back series

Late PM
Way of Enery wu chi 5:00

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jan 07, 2020 3:15 am

Mon 1/6/20

AM
Way of Energy Wu Chi 10:00

PM
light back work
push ups 5, 5, 4
Hindu squats 14
16kg goblet squat 5, 5
16kg 1 arm long cycle switch on the minute 2:00 on/2:00 off x 3
--

Today was a light day. The KB work felt fine. Back feels good and strong.
Later I might (emphasis on might) do a little bit of back/hip work. Some balancing. I'll definitely do my back series before bed because I feel as if this is helping. I'm feeling like the up and down dog pushes are helping the most.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jan 08, 2020 3:51 am

Tue 1/7/2020

AM
Way of Energy Wu Chi - 10:00

PM
back series
push ups 5, 5, 5
forward lunge 2/2
hindu squats 15
dynamic tension series

HH pacing 20:00 with 6's
---

Still trying to get myself back into the groove of things. Figuring out what I want to do and how I want to do it.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Jan 10, 2020 4:06 pm

Wed 1/8/2020

AM
Way of Energy Wu Chi 10:00

PM
Back series
Push ups 5, 5, 5, 1
forward lunge 3/3
Hindu squats 16
16kg 1 arm long cycle switch on the minute 2:00 on/1:00 off x 2, 2:00 on/2:00 off x 2 (8:00 total)
----

Thu 1/9/2020
AM Way of Energy Wu Chi 10:00

PM (at gym)
elliptical 20:00
treadmill (walking) 20:00

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jan 12, 2020 9:21 pm

Fri 1/10
Off
------
Sat 1/11
AM
Way of Energy Wu Chi 12:00

Later AM
back series
push ups 5, 5, 5, 2
Hindu squats 17
walk/jog 50:00 (about 20:00 total worth of jogging
----

Sun 1/12
AM
Way of Energy Wu Chi 12:00

Later AM
back series
push ups 5, 5, 5, 3
Hindu squats 18
16kg 1 arm long cycle switch on the minute 4:00
ruck 20lb - 16:00
walk - 55:00

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jan 15, 2020 12:51 am

Mon 1/13
AM
Way of Energy Wu Chi 12:00

PM
back series
push ups 5, 5, 5, 4
Hindu Squats 19
16 kg 1 arm long cycle switch on the minute 4:00 on, 2:00 off, 2:00 on, 2:00 off x 2
Dynamic strength series

Tue 1/14
off
----

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jan 18, 2020 8:36 pm

Since Tuesday I've been dealing with an ear infection. So I continued to do Way of Energy in the morning and then just whatever I felt up to during the other days. Some light push ups, squats, and stretching.

Sat 1/18
AM
Warm up
Way of Energy Wu Chi 14:00

Later AM
Back series
Up/Down Dogs 15
Push ups 5, 5, 5, 5, 2 (22)
Hindu squats 22
walk/jog - 5 miles (70:00 minutes)
Hindu push ups 10
Dynamic Resistance series
--

Officially down 10 pounds from 1/6. Several more to go.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jan 19, 2020 8:26 pm

Sun 1/19

AM
warm up
Way of Energy Wu Chi 14:00

Later AM
Back Series
Up/Down Dogs 17
Push ups 5, 5, 5, 5, 3 (23)
Hindu Squats 23
16kg 1 Arm Long Cycle switch on the minute 2:00 on/1:00 off x 3 (6:00)
Dynamic Resistance Series
--

Quick workout just to keep moving.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jan 22, 2020 3:53 am

Mon 1/20/2020

AM
Warm up
Way of Energy Wu Chi 14:00
16kg 1 arm long cycle switch on the minute x 4:00
HH pacing - 50 minutes with mostly 4s, some 6s, (every 10 minutes 12 squats)

PM
Push ups 5, 5, 5, 5, 5 (25)

15,000 steps
------------------

Tue 1/21

AM
warm up
Way of energy wu chi 14:00
pushups 14

PM
up down dogs 15
Push ups 10, 5, 5 (20)
Hindu squats 30
16kg 1 arm long cycle switch on the minute 2:00 on/1:00 off x 4 (8:00)
Dynamic Tension series

After dinner
HH pacing 30:00 with 3s

12,000 steps

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jan 23, 2020 3:47 am

Wed 1/22/

AM
warm up
Wu Chi Way of Energy 14:00
up dog/down dogs x 20

PM
push ups 10, 5, 5, 1 (21)
Hindu squats 21
16kg 1 arm long cycle switch on the minute 6:00
Dynamic tension series

After dinner
HH pacing 35:00 (4s, 6s, 3s)

12,000 steps

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Jan 25, 2020 5:09 am

Thu 1/23

AM
Warm Up
Way of Energy Wu Chi 14:00
up/down dogs

13,000 steps
-------

Fri 1/24

AM
Warm up
Way of Energy Wu Chi 14:00
HH pacing 35:00 with 4s

PM
HH pacing 35:00 4's and 5's

14,000 steps

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jan 28, 2020 3:40 am

Sat 1/25
Warm up
Way of Energy Wu Chi 16:00
Push ups 10, 5, 5, 5, 5 (30)
-----------

Sun 1/26
off
(15,000 steps)
-----------------

Mon 1/27
AM
warm up
Way of Energy wu chi 16:00
Push ups 10, 5, 5, 5, 5, 5, 5, 5 (35)

PM
16kg 1 arm long cycle switch on the minute 8:00, 4:00 (12:00)
Dynamic Strength series
HH pacing 40:00 (5s and 4s)
Last edited by newguy on Thu Jan 30, 2020 4:11 am, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Jan 30, 2020 4:02 am

Tue 1/28
off
(17,000 steps)
------

Wed 1/29
16kg one arm long cycle switch on the minute 4:00 on/1:00 off x 3 (12)
12 kg one arm half snatch switch on the minute 2:00 on/1:00 off x 2 (4)
HH pacing 40:00 (5s and 4s)
(13,000 steps)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Jan 31, 2020 3:52 am

Thu 1/30

AM
Way of Energy - Wu Chi 5:00, holding balloon 5:00

PM
push ups 10, 10, 5, 5, (30)
hindu squats 30
16kg 2 hand swing 10 on the minute x 5
Dynamic Strength series
pacing with 20lb back pack - 40:00
(12,000 steps)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Feb 01, 2020 2:05 am

Fri 1/31

AM
Way of Energy Wu Chi 10:00
Meditate 5:00

PM
55:00 walk
(16,000 steps)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Feb 01, 2020 8:23 pm

Sat 2/1

AM
Warm up
Way of Energy - Wu Chi 5:00, Holding Balloon 4:00, Wu Chi 5:00
Meditate

Later AM
back series
16kg 1 arm long cycle switch on minute 8:00 on/1:00 off; 4 on/1:00 off (12:00)
12kg 1 arm half snatch switch on the minute 4:00 on. (4:00)
(16 minutes total.)
Dynamic strength series
walk 65:00

step count 14,000
Last edited by newguy on Sun Feb 02, 2020 7:52 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Feb 02, 2020 7:52 pm

Sun 02/02/02

AM
warmup
Way of Energy - wu chi 5:00, holding balloon 4:00, wu chi 5:00
meditate 8:00

Later AM
pacing with lunges, squats, etc. 50:00
jog/walk - 50:00
push ups - variety. Hand to hand, hindu, diamond, regular, etc. (lost count)

current steps - 12,000

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Feb 04, 2020 3:49 am

Mon 03/02/20

AM
warm up
Way of Energy - wu chi 5:00, holding balloon 4:00, wu chi 5:00
meditate 8:00

PM
back series
16kg 1 arm long cycle switch on the minute 4:00 on/1:00 off, 4:00 on/1:00 off, 6:00 on/1:00 off
12 kg 1 arm half snatch switch on the minute 6:00 on
(20 minutes total)
pacing 55:00 (5's with breaks)

10,000 steps

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