Machine heart and machine mind

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Dunn
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Re: Pain is Good

Post by Dunn » Mon Feb 09, 2009 11:50 pm

Fixie Ride: 15 miles @ 17 mph avg
KB Snatch: 5 mins @16 kg; 20 rpm 1 hand switch
KB Press: 5/5/24 kg
JM: 5 mins

I honestly feel a huge difference in both my lower back and my shoulder. These presses felt fucking great.

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Dunn
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Re: Pain is Good

Post by Dunn » Wed Feb 11, 2009 5:27 pm

Conv Dead: 3x5x250 lbs
CG Bench: 3x5x185 lbs
FS: 3x5x165 lbs
Wght Chins: 3x5x40 lbs



All of this felt super fucking easy despite the fact that there was about 1-1 1/2 min between east set and each exercise. I just felt strong in the gym today and I am glad. There is no pain in my shoulder or lower back for once. Backing off was the best thing I could have done for myself.

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Dunn
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Re: Pain is Good

Post by Dunn » Wed Feb 11, 2009 6:13 pm

I have been putting this off for a while now. I thin I am going to break out my rollers and begin to ride for at least 30 minutes at a brisk pace 3 days a week...maybe up it to 4 or 5 days a week but we will see. This plus my kettlebell stuff and one BB day should see me pretty well into the spring/summer.

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Re: Pain is Good

Post by Holy Cow » Thu Feb 12, 2009 5:29 pm

Hell yeah. I bet you'll surprise yourself this year by performing damn well on the bike compared to last year, even though you've had comparatively little time on the bike. Training is a balancing act.

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Dunn
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Re: Pain is Good

Post by Dunn » Thu Feb 12, 2009 7:01 pm

Woke up this morning with a vomit-inducing headache and the prospect of 4 hours of class...in short, no rollers and LOTS of Excedrin. Feeling fairly decent now and I am planning to do a 20 mile ride once my old lady gets home.

Sup Jake. Yeah, I honestly feel pretty damn good on the fixie so far even though it has only been for 15 miles. We will see how it goes.

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Dunn
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Re: Pain is Good

Post by Dunn » Fri Feb 13, 2009 12:19 am

Well, I got a late start on the ride but I did it.

Geared Ride: 20 miles @ 16 mph avg spd
Pseudo Pushups: 20 reps @ bw

In all honesty this was not hard at all. I noticed that hills were a tad bit tougher than when I rode all the time but my heartrate and overall leg strength throughout the ride did not hurt me at all. I am thinking that I could do a moderately paced, 16-18mph, ride of about 30 miles before I get out of my comfort zone. This gives testament to the ability of timed sets of KB work keeping one in fairly decent shape during the off season.

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Dunn
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Re: Pain is Good

Post by Dunn » Fri Feb 13, 2009 9:51 pm

OAC&J: 5 mins @ 24 kg; 12 rpm= 60 reps
KB Press: 3/3/24 kg

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Dunn
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Re: Pain is Good

Post by Dunn » Mon Feb 16, 2009 1:53 am

KB Press: 100 reps @ 24 kg
Squat: 100 reps @ bw

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Dunn
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Re: Pain is Good

Post by Dunn » Tue Feb 17, 2009 11:50 pm

OAJ: 2 min @ 24 kg; 15 rpm
OAC: 2 min @ 24 kg; 15 rpm
OACJ: 2 min @ 24 kg; 10 rpm
Ttl: 1920 kg

Burpee: 3x15
Wgt Chin: 3x8x20 lbs

Feeling kinda lazy these last few days so i am gonna hit up the KB stuff kinda hard for the rest of this week, excepting tomorrow which is BB day.

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Dunn
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Re: Pain is Good

Post by Dunn » Wed Feb 18, 2009 4:17 pm

Dead: 3/5/315 lbs
CG Bench: 3/10/165 lbs
FS: 3/5/170 lbs

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Dunn
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Re: Pain is Good

Post by Dunn » Fri Feb 20, 2009 5:53 pm

Not a lot of time today so I got the 32 out for some fun.

Press: 50 reps @ 32 kg; 25/25 til completion
Swing: 100 reps @ 32 kg; 50/50
Rock Ring Chin: 30 reps @ bw

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Dunn
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Re: Pain is Good

Post by Dunn » Sun Feb 22, 2009 5:36 am

Another day short on time....

5 rounds of:
10 burpees
5 chins

I can honestly say that I am enjoying the burpees again. They are just an all over great conditioning exercise for when you are short on time.

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Dunn
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Re: Pain is Good

Post by Dunn » Mon Feb 23, 2009 3:33 pm

AM KB Complex:
Snatch: 40 reps, 20/20 @ 32 kg;
UR Row: 40 reps, 20/20 @ 24 kg
Swings: 100 reps, 50/50 @ 24 kg;
Press: 50 reps, 25/25 @ 24 kg

Later in the day....
BW Circuit: 5 rounds
Hindu PU: 10reps
BW Squat: 10 reps
L-Seat Chins: 10 reps

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Dunn
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Re: Pain is Good

Post by Dunn » Wed Feb 25, 2009 6:25 pm

Deads: 3/6/315 lbs
Bench: 3/10/165 lbs
FS: 3/10/135 lbs

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Dunn
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Re: Pain is Good

Post by Dunn » Thu Feb 26, 2009 8:16 pm

Maxwell's Daily Dozen & general stretching: 30 minutes
Adv. Siu Lim Tao form: 30 minutes

Just trying to rest and relax today since I spent the night up and studing for a midterm. I almost forgot how much I enjoy the forms. I will probably be doing more of this and start working into the Chum Kiu & Biu Jee forms.

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Dunn
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Re: Pain is Good

Post by Dunn » Fri Feb 27, 2009 4:54 pm

Maxwell's Daily Dozen

OAS: 50 reps @ 32 kg; 25r/25l
Press: 50 reps @ 24 kg; 25r/25l
Burpee/chin: 10 reps/5 reps: 5 rounds
Vup: 30 reps

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Dunn
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Re: Pain is Good

Post by Dunn » Sat Feb 28, 2009 11:30 pm

OAJ: 10 mins @ 16 kg; 15 rpm
Rack Hold: 3x 1 min; 2x16 kg
OASn: 5 min @ 16 kg; 20 rpm
Squat: 5 min @ 16 kg; 20 rpm

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Dunn
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Re: Pain is Good

Post by Dunn » Mon Mar 02, 2009 5:23 pm

Warm up---Wii Fit Yoga: 30 mins
then

OAS: 50 reps @ 32 kg; 50 reps, 25/25
Chins: 100 reps
Jerks: 50 reps @ 2x16 kg
Cossak Lunge: 100 reps @ 20 lbs, 50/50
Pseudo PU: 30 reps, slow tension

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Dunn
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Re: Pain is Good

Post by Dunn » Tue Mar 03, 2009 12:41 am

Had my first visit to the chiropractor today. Turns out I have some problems with my quadratus lumborum that has been causing me the pain in my lower back. Also found out that the two car accidents that I have had has messed up my neck. After some adjustments I feel a lot better. The pain that I had in my lower back is a lot less and I can tell a huge difference in my neck, despite not having noticed anything wrong with it up til now. I am definately impressed by the guy's knowledge and experitse.

Due to the stiffness from the adjustments:

PM Workout:
Maxwell's Daily Dozen

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Dunn
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Re: Pain is Good

Post by Dunn » Tue Mar 03, 2009 1:56 pm

This morning I woke up to very little soreness and stiffness, which I am quite happy about. I did about 20 minutes of Wii Fit and the Daily Dozen. I have both school and work today until about 11pm so I dunno if I am gonna do much else. I might try and squeeze in some burpees.

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Dunn
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Re: Pain is Good

Post by Dunn » Wed Mar 04, 2009 5:44 pm

Burpees: 10 min, 10 rpm: 100 reps
Press: 5/5/32 kg
Upright Row: 5/5/24 kg
Swing: 50 reps @ 24 kg; 25 rpm

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Dunn
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Re: Pain is Good

Post by Dunn » Sat Mar 07, 2009 12:24 pm

2nd visit to the chiro went well. The tension I felt in my lower back is all but gone.

Jerks: 100 reps @ 2x 16 kg
Squat: 100 reps @ 16 kg
Chins: 30 reps @ bw; slow tension
Pushup: 30 reps @ bw slow tension

I won't be updating for a week or so as I will be in Peru for a week surveying some dig sites. I will probably do a mix of burpees and other bodyweight stuff as long as altitude sickness doesn't hit me too hard. Gonna try and focus on the burps and shit to see if I can get the most bang for my buck due to the high altitude.

See you bitchos in a week.

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Dunn
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Re: Pain is Good

Post by Dunn » Fri Mar 13, 2009 9:06 pm

Hola bitches. Just got back from a red-eye flight from Lima to Atlanta and feel fucking exhausted. This past week I kept it simple as far as working out went.

Everyday:
2 sets of pushups to almost failure (1 AM/1 PM)
1 set of chins to almost failure (when area allowed)

For the main part, my work was put in by hiking. On Wed I actually ended up hiking/climbing Huayna Picchu after doing some survey work at a dig site at Macchu Picchu. At almost 9,000 feet above sea level this thing was a bitch for my lowland lungs, but I managed it.

I might do some light deadlift a little later but that depends on how I feel.

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Mickey O'neil
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Re: Pain is Good

Post by Mickey O'neil » Fri Mar 13, 2009 10:19 pm

Sounds like a great time. Welcome back, Dunn.

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Dunn
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Re: Pain is Good

Post by Dunn » Sat Mar 14, 2009 2:29 pm

Thanks Mick. It was a fun trip but I am glad to be back stateside.

Ended up doing:

KB Press: Ascending Ladder of 5 @ 24 kg
KB High Pull: Ascending Ladder of 5 @ 24 kg
Dead: 5 reps @ 255 lbs
5 reps @ 265 lbs
5 reps @ 275 lbs

Vertical lift: 3 x 2 mins @ 25 lbs

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