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 Post subject: Bram's workout log
PostPosted: Fri May 28, 2010 4:41 pm 
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Week ?, May 24th-30th

M - ?
T - ?
W - ?
R - ?
F - Gym, Stretch
S - Surf
S - Surf


F - May 28th

Chin-Ups x 9, 7, 6, 5, 4
Push-Ups x 9/7, 12/3, 9/2, 7/2, 6/4
Partial Pistols x 7, 10, 8
Windmill's 40lbs x 5 each side x 3 sets

Followed by 15 minutes of full-body stretching.

Later on, 4 sets of reverse shrugs from a dip station and a 30 minute stretching class.

S - May 29th

Surfed for 45 minutes

S - May 30th

Surfed for 1.5 hours. Had a lot of mental baggage and felt a little sluggish.

Now eating cottage cheese, chocolate chip bagels and a green apple.

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Last edited by Bram on Wed Nov 06, 2013 6:21 am, edited 5 times in total.

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PostPosted: Sun May 30, 2010 3:15 am 
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Double post

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Last edited by Bram on Wed Nov 06, 2013 6:21 am, edited 1 time in total.

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PostPosted: Sun May 30, 2010 5:04 pm 
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Triple Post

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Last edited by Bram on Wed Nov 06, 2013 6:22 am, edited 1 time in total.

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PostPosted: Wed Jun 02, 2010 1:22 am 
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1-on-1 yoga for 40 minutes a couple hours before weights.

Chin-Ups x 2 sets, Pull-Ups x 3 sets
Push-Ups x 5 sets
Bench Step-Down's x 4 sets of 10 each leg
Windmill's 40lbs x 5 each side x 4 sets
Rotator Cuff with Elastic Band x 2 sets

15 minutes of full-body stretching after the weights.

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PostPosted: Wed Jun 02, 2010 7:07 am 
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Location: Looking in your window
Quote:
...surfed for 1.5 hours.
Nothing wrong with that!

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PostPosted: Thu Jun 03, 2010 10:54 pm 
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Haha, I always want amazing surf, but it's good to get out there. I just moved to Windansea:


Image
-----------

Spent Tuesday night and all of Wednesday with food poisoning, no solid food or exercise on Wed.

Today,

Chins x 11, WG Pull-Ups x 6, 5, Chins x 5, 5
Bench Pistols x 7, 6, 5, 5, 4
Bench Dips x 15, Dips x 10, Bench Dips x 18, 14, 11 (on last two sets I focused on good posture at the lockout position)
Windmill's 45lbs x 5, 5, 5; 50lb KB x 5
Endless Rope Machine, Zero Res. x 1 min = 633 feet (3rd place in our gym contest, behind 641 and 705)

15 min's of full-body stretching, need to remember to stretch my chest and lats out a lot before doing back bridges.

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PostPosted: Fri Jun 04, 2010 10:39 pm 
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Surfed Windansea for the first time in maybe 5 years, maybe 6. Super nervous, but caught a couple good waves before a long, lull. On my last ride, the guys surfing there tried to block me from paddling in by sitting in my way for a drop, I paddled slowly and when they turned their heads I dropped in anyways.

This place is super sketchy with the attitude, but the waves are amazing. Happy I rode well and didn't get in a fight.

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PostPosted: Sun Jun 06, 2010 5:20 am 
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Yoga class and surfed a little in the afternoon, pretty fucking tired for 10pm on a Saturday night.

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PostPosted: Sun Jun 06, 2010 7:51 pm 
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Pull-Ups x 5 sets
Push-Ups x 5 sets
Squat Hold x 3 sets
Windmill's x 4 sets (worked up to 70lbs x 3 each side)

Finished with light arms and reverse flyes to different angles.

Followed by 15 minutes of stretching.

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PostPosted: Tue Jun 08, 2010 7:38 pm 
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30 minutes of yoga.

Did this pose today, hahaha


Image

Surfed for a little under 45 minutes in the early evening.

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PostPosted: Thu Jun 10, 2010 3:46 am 
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Sternum Chin-Ups x 8, 6, 5, 4, 4
Diamond Push-Ups x 12, 10, 10; Close-Grip Push-Ups x 13, 8
Prone Lying Arm Holds 90 Degrees x 1.5 min's, 135 Degrees x 1 min (very hard), 45 Degrees 1.5 min's, 180 Degrees x 50 sec's
Windmill's 50lb KB x 5 x 3 sets
Squat Holds x 70, 45, 40 seconds

Weights followed by 15 minutes of stretching. The arm holds are to help with yoga postures and overall shoulder health/mobility.

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PostPosted: Sun Jun 13, 2010 4:37 pm 
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Trying to follow these diet guidelines with mixed success. On point today so far.

1. Drink water right when I wake up
2. Eat by 8:00AM
3. Eat something every 2-3.5 hours
4. Trust my instincts on what to eat, but...
5. Eat 2-3 servings of fruit and 5-6 servings of veggies every day

Swam in the shore break yesterday. Got a random text to surf at six this morning, went anyways and it was my buddy Arturo. Surf was so-so, some guys were getting really good waves, but I wasn't one of them. Feeling off my game lately.

I talked to an astrologist yesterday for 5$, she told me that I was someone who tries really hard to control things, but it's not in my nature.

I've been trying to control my workout regimen and it's been making me

a) miss workouts

and

b) not enjoy exercising when I do.

Gonna try and be more loose, based around my weight routine done on Mon, Wed and Fri.

Edit: surfed a new break tonight, caught two good waves :happiness:

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PostPosted: Mon Jun 14, 2010 9:33 pm 
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L-Sit Chins (different grips) x 8, 6, 6, 6, 5
alternated with
Diamond Push-Ups x 17, 12, 10, 10, 8

Windmill's 65lbs x 5 each side x 3 sets
Lying Shoulder Holds (45 degrees above parallel) 1lb db's x 60 sec's, No Weight x 75 sec's
Squat Holds x 50, 40, 40, 40, 40 sec's

Stretched for 15 minutes after. Think I was working too close to failure too often, didn't push as hard today.

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PostPosted: Tue Jun 15, 2010 3:02 pm 
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Abs are really sore, didn't notice them working during the l-sit chins.

So are obliques, front delts, triceps, forearms and upper back. Haven't really been sore for the past few weeks, nice change.

Surfed Windansea and it was big. Dropped in on a big wave and right into another surfer, he picked up the nose of my board knocking me off, right before we would have collided and called me a fucking idiot a couple times. I continued to sit out there, tried to chill out, then caught a really fucking incredible big monster. Could feel the barrel above and just behind me, ahhh. Finally it got a little smaller and my legs felt super weak, rode it almost all the way in. Awesome. :supz:

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PostPosted: Wed Jun 16, 2010 11:54 pm 
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Paddled out to catch one wave earlier in the day.

5 sets of l-sit chins
alternated with
5 sets of diamond pushups

15 minutes of yoga

5 sets of sled pushing for 45 seconds

15 minutes of yoga

5 sets of 45 Degree Hyper-Extensions w. 45lbs

Followed by lying back extensions and hamstring curls.

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PostPosted: Sat Jun 19, 2010 4:44 pm 
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Lying Static Back Extensions, Hands at 45 or 90 Degrees +2lb db's x 1.5 mins, 1.25 min's, 1 min, 1 min, 1.25 min's
L-Sit Chins (different grips) x 10, 7, 6, 6, 6
Push-Ups (various stylez) x 15, 15, 10, 13, 10
Sled Push +25lbs x 45 sec's x 5 sets

15 minutes of getting loose.

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"Believe strongly that the world is on your side if you keep true to what is best in you." - Master Carlos Gracie


Last edited by Bram on Wed Dec 17, 2014 3:03 am, edited 1 time in total.

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PostPosted: Mon Jun 21, 2010 1:33 am 
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Surfed Tourmaline on a perfect, sunny, summer day. Great waves, got a couple far outside all the way to far inside, this break peaks back up so you can get good, legit, long waves. Borrowed a new surf partner's board and got some really sick waves. My lower back was super flexible and I tried to do some stylish board riding, hahah if nothing else it felt good.

Compared to other surfers today, I felt pretty good. I didn't fight over the main peaks and felt a little intimidated at the idea, but picked off lots of stuff from outside the mob (maybe 30 people crowded together).

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PostPosted: Mon Jun 21, 2010 7:36 pm 
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Yoga class this morning. Mat is too small and got very slippery, need to pick up some better equipment for class.

Overall, didn't feel that great. But glad I went. Doing the l-sit chins last week helped with some pose where you basically hold a front kick.

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PostPosted: Wed Jun 23, 2010 4:50 am 
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Push-Press 115 x 10 x 5 sets
Snatch 95 x 8, 8; Static Back Extensions w. Arms "Hands Up" x 90 sec's x 3 sets
T-Bar Rows 75lbs x 15, 15, 14, 13, 12

Didn't bother to do quads or stretch.

Need to do r. cuff and low back dead last!

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PostPosted: Thu Jun 24, 2010 11:48 pm 
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Yoga private. Keep my neck straight when going through chaturanga, up dog, down dog.

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PostPosted: Fri Jun 25, 2010 6:33 pm 
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Weighted Chin-Ups +50lbs x 5, 5, 5, 4
Leg Extensions 40lbs x 15, 12, 15, 15
Bent-Over Cable Rows 87.5lbs x 15, 12, 11, 11
Standing Cable Reverse Flyes 15lbs x 20, 15lbs x 15, 10lbs x 15, 10lbs x 90 seconds
Alt. DB Curls 30's x 12, 12, 10, 9

After doing 3 sets of each and moving along to the next thing, I did a 4th set of each as a circuit. The last set of reverse flyes I held with my arms at parallel for 90 seconds -- kind of liked it better, not sure.

Really good workout, needed a change. Bummed that I had to cut out and skip the stretching, but it was either eat or stretch, not time for both.

Later, surfed at Tourmaline. It was flat most of the time, but caught one really good wave among a couple mini-rides.

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PostPosted: Sat Jun 26, 2010 8:55 pm 
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DB Incline Bench 60's x 15, 70's x 10, 60's x 13, 70's x 7
DB Lat Raises 12.5's x 15, 14, 12, 11

DB Windmill's 60lbs x 5, 5, 5, 5
alternated with
Glute-Ham Raise x 8, 8, 8, 8

DB Standing External Rotation "Hands Up" 3's x 20, 5's x 18, 5's x 18, 5's x 18

Once again, no stretching. Bummer.

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PostPosted: Mon Jun 28, 2010 3:28 am 
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Surfed for 2 hours and caught nothing.

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PostPosted: Mon Jun 28, 2010 5:53 pm 
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LOL at yesterday, I did get up a couple times, but only for a little bit. Lots of people were catching waves, but I couldn't get my location or position right. At one point I was feeling proud about how mellow I was while sucking, then I missed a wave and started screaming "FUCK". Not that mellow, surfing's a good indicator of your zen-ness.

L-Sit Chins x 10, 8, 7, 6
T-Bar Rows 85lbs x 10, 10; 75lbs x 10, 10
Hanging Leg Raises from Hands x 10, 8, 7, 7
Landmine Twist 25lbs x 7, 6, 5, 4
DB Hammer Curls 30's x 12; 35's x 10, 8, 8

Followed by 15 minutes of stretching.

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PostPosted: Tue Jun 29, 2010 9:00 pm 
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Knuckle Push Ups x 20, Fingertip Push Ups x 20, Knuckle x 20, Fingertip x 15
Clean and Jerk 115 x 5, 125 x 5, 125 x 5, 135 x 5
Cable Reverse Flyes 7.5lbs each hand x 16, 13, 10, 11
DB Walking Lunges 60's x 10 each leg, 8, 6, 6
Sled Pushes +45lbs x 45 seconds, +50lbs x 45 seconds x 3 sets

Followed by 15 minutes of stretching.

Yesterday and today were fun. I had a vague idea of what I wanted to do, but ditched a plan. Just let the workout write itself based around exercises I wanted to do vs. felt compelled to do.

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