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 Post subject: Re: Bram's workout log
PostPosted: Wed Feb 21, 2018 11:31 pm 
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Sergeant Commanding
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Wednesday, February 21st

Surfing 1.5 hours

My body which had felt so good yesterday had a sore and weakened left posterior shoulder today. Figured it was due to deficient internal rotation work, so headed to the gym.

----

Stretch Wrist, Forearms, Chest, Lats, Biceps, Triceps, Posterior Shoulder

Cable Internal Rotation - Elbow by Side 50lbs x 20 each x 2 sets

Wall Slides x 20 x 3 sets
and
Scap Push-Ups x 20, 16, 16

DB Shrugs 35's x 20 x 3 sets
and
Cable Reverse Fly's 20lbs x 16, 18, 18

BB Reverse Wrist Curls 25lbs x 20, 15
and
BB Wrist Curls 45lbs x 20, 50lbs x 20

DB Side Lying External Rotation 7.5lbs x 20, 15

Note: the scap push-ups, shrugs and reverse flys were done emphasizing neutral arm position (only a factor on my left arm), basically I screwed the elbow in.

_________________
"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 Sat Apr 28, 2018 6:36 pm, edited 1 time in total.

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 Post subject: Re: Bram's workout log
PostPosted: Fri Feb 23, 2018 11:53 pm 
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Thursday, February 22nd

Compassion Meditation

Friday, February 23rd

The upper body stabilizer workout I did on Wednesday (and last week), still wasn't sitting well with me, so I tried for another variation.

Cable Internal Rotation 50lbs x 20 each x 2 sets (felt my ROM increase a bit)

Cable Reverse Fly w/ Scap Retraction - Middle 20lbs x 20, 20; 15lbs x 16

Cable Reverse Fly w/ Scap Retraction - High to Low 25lbs x 20, 15; 20lbs x 15

Scap Push-Ups x 20 x 3 sets
and
Wall Slides x 20 x 3 sets

BB Reverse Wrist Curls 25lbs x 20, 15
and
BB Wrist Curls 50lbs x 20, 20

DB External Rotation 7.5lbs x 20 x 2 sets

My upper back is super pumped up from this. I had intended to do 2 sets of reverse flys at medium, high-to-low and low-to-high, but felt I didn't have the strength or stability to do the low-to-high safely.

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


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 Post subject: Re: Bram's workout log
PostPosted: Sun Feb 25, 2018 7:23 pm 
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Saturday, February 25th

Nature 15 minutes
and
Meditation 15 minutes [noting]

Surfing 45 minutes

Surfed ok, but definitely missed out on a few good waves that came through. Stepped on a sting ray as I got in, didn't hurt that bad while surfing but it was painful when I got out. I was gonna run errands after, but the pain was all I could think about so I went home and got in the complex hot tub - instant cure!

Sunday, February 26th

Stretch Calves, Glutes 1, Glutes 2, Glutes 3, Adductor 1, Adductor 2, Hip Flexors, Quads, Hamstrings

Leg Press 360lbs x 6, 7, 8, 8
and
DB Calf Raise 27.5lbs x 20 x 4 sets

DB Walking Lunges 22.5's x 15, 25's x 15, 30's x 12 x 2 sets
and
Seated Calf Raise 45lbs x 15, 12, 12, 10

DB Shin Raise 30lbs x 20, 15, 20, 20
and
Lying Hamstring Curls 90lbs x 8 x 4 sets

45 Degree Lower Back Extensions +10lbs x 10, 10, 8, 8

Repeat stretches

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


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 Post subject: Re: Bram's workout log
PostPosted: Mon Feb 26, 2018 9:01 pm 
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Monday, February 26th

Was planning chest today, but it didn't feel like the day for it.

Stretch forearms, wrists, chest, lats, biceps, triceps

DB Lateral Raise 12.5's x 20, 15, 15, 15
and
BB Front Raise 20lbs x 20, 20, 20, 15

BB Curls 60lbs x 12, 12, 10, 8
and
Leaning Overhead Rope Extensions 50lbs x 15 x 4 sets

BB Reverse Curls 50lbs x 8 x 4 sets
and
Push-Down's 50lbs x 15, 15, 12, 10

Stretch forearms, wrists, biceps, triceps

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


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 Post subject: Re: Bram's workout log
PostPosted: Wed Feb 28, 2018 1:14 am 
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Tuesday, February 27th

Yesterday, 10 minutes meditation focusing on nothing (miserable) + compassion meditation.

Was gonna do abs, but again wasn't feeling the plan.

Band TKE - Purple x 20 each x 2 sets, Green x 20 each x 2 sets

Slow Roundhouse Kicks x 20 each x 4 sets
and
Seated Adduction 60lbs x 20, 20, 20, 15

Glute Bridge with Alternating Leg Extension x 15 each x 4 sets
and
Band Hip Extension - Green x 20 x 4 sets

Seated Leg Extensions x 15, 12, 12, 15

Stretch Legs

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


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 Post subject: Re: Bram's workout log
PostPosted: Wed Feb 28, 2018 9:00 pm 
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Wednesday, February 28th

Meditation 15 minutes [noting thoughts, emotions, physical sensations]

Left inside knee feels lightly affected by yesterday's workout or a stretch I did this morning. I can only think of the seated adductor machine as being a culprit - need more adduction options.

Meditation felt okay during it (mind was a bit busy), but I really want to go again today and repeat it, as it felt beneficial after.

----

Cable Internal Rotation - Elbow by Side 50lbs x 20 each x 2 sets

DB Shrugs 35's x 20, 40's x 20, 45's x 15, 18

Cable Reverse-Fly's 25lbs x 15, 11
Cable Reverse-Fly's - High to Low 25lbs x 15 x 2 sets
Cable Reverse-Fly's - Low to High 10lbs x 12, 9

Dip Bar Shrugs x 20, 20, 20, 15
and
Scap Push-Ups x 20, 1-Arm Scap Push-Ups x 7 each, Scap Push-Ups x 20, 15

Cable Harness Neck Extension 15lbs x 15, 10lbs x 15
and
Neck Flexion 15lbs x 11, 10lbs x 12

Cable Internal Rotation - Elbow on Knee 25lbs x 20 each x 2 sets

----

Surfing 1 hour

Previously, I posted about my attitude while surfing: "connect, feel, be present." Concentrating on these things has dramatically helped my surfing as I'm surfing more intuitively and less intellectually. Over the weekend, I decided to add "do my best, have fun" to the list. They were things that had helped my surfing a few years ago, but I had left them aside. I was a bit nervous if it would fuck me up, having so much to think about. But it just added to my experience.

I had noticed that my bottom turn is less deep than the pro's, and on my last wave today I got to a section where I told myself "make it a little deeper" - as I came out of the bottom, I had a lot of speed and shot out of the wave, but stayed connected and using my hips, brought myself back onto the wave and down the face. Awesome!!

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


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 Post subject: Re: Bram's workout log
PostPosted: Fri Mar 02, 2018 10:19 pm 
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Thursday, March 1st

Meditation 15 minutes [noting] + Compassion Meditation

Friday, March 2nd

Chin-Ups x 10, 7, 5, 4
and
DB Bench 60's x 12, 10, 9, 7

Seated Cable Rows 50lbs x 15, 13, 12, 12
and
DB Seated Shoulder Press 40's x 12, 10, 9, 8

BB Reverse Wrist Curls 25lbs x 20, 15
and
BB Wrist Curls 50lbs x 20, 55lbs x 20

DB Side Lying External Rotation 7.5lbs x 20 each, 20R/15L

DB Seated External Rotation 5lbs x 15, 13

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


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 Post subject: Re: Bram's workout log
PostPosted: Mon Apr 16, 2018 12:53 am 
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I never thought I'd see this site alive again.

Surfed twice today. I'm kinda over logging my workouts, but been consistent.

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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


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 Post subject: Re: Bram's workout log
PostPosted: Tue Apr 17, 2018 4:42 pm 
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Did a nice meditation yesterday.

Breathing slow and deep, note each thought or physical sensation as "positive," "neutral," or "negative." Felt great!

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


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 Post subject: Re: Bram's workout log
PostPosted: Thu Apr 19, 2018 8:36 pm 
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Legs on tuesday, Back and surfing yesterday, meditation this morning.

Made a substantial and maybe temporary change to my weight training by subbing out external rotation for lower trap work. Have to see how it goes. I've done external rotation work for 20 years and occasionally low trap work along with it.

Watched a youtube video where the guy argued that because we are always telling people to get their shoulders down and back for proper form, we will get more mileage out of training the mid and low trapezius over any other shoulder stabilizers.

Tried it with a client that has a shoulder issue, who also can't perform external rotation work (first person I've ever seen with that inability), and she loved it. So that's encouraging that it's a positive addition. Still keeping middle trap stuff for myself and clients as well.

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


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 Post subject: Re: Bram's workout log
PostPosted: Sat Apr 21, 2018 5:16 am 
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Upper body push yesterday.

Surfed tonight, it was pretty mixed up (wind has been blowing all day). Had a lot of fun.

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


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 Post subject: Re: Bram's workout log
PostPosted: Sat Apr 21, 2018 7:09 pm 
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Saturday, April 21st

Surfing 1.5 hours

Surfed great, fast paddling, good turns and harmony, then hit a wall where I got tired and the waves got inconsistent.

Yoga + Meditation + Nature Time

Set a timer for an hour, about 10 minutes of yoga, 30 minutes of meditation [observing, naming and letting go], 15 minutes of nature (watching birds fly and bees buzz, that kind of stuff).

Sunday, April 22nd

Low Traps x 4 sets
and
1-Leg Squats x 4 sets

My lower traps and vmo both feel a bit weak, so decided to target them with a quick workout. Today I was debating doing my plyometric day or repeating one of my other workouts (legs, upper push or upper pull). Opted for strengthening my weak spots and maybe plyo's tomorrow.

Surfing 1.5 hours

Very fun again, then the waves turned off.

Surfing 1.5 hours - 2 feet at 15 seconds, 185 South

Again the waves were super fun. Tonight I made a bunch of higher skill maneuvers than normal. I did a snap on a closeout and had to project my board out to make the drop. I did some hard turns engaging the rail of the surfboard (digging the sides of the board into the water), and a nice little snap into the crashing lip of one wave.

I want to work on a particular part of my surfing (optimizing each bottom turn), but each time I do so, I surf worse. So in the end, I tried just to surf and not worry about my error. Got a great wave in.

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


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 Post subject: Re: Bram's workout log
PostPosted: Mon Apr 23, 2018 7:37 pm 
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Monday, April 23rd

Surfing 1 hour

Pretty uneventful session, I messed up reading today's tide chart (read yesterday's by mistake) so by the time I got to my spot the tide was already too drained. But the last wave was super fun - a couple solid carves into shallow of water at the end.

Yoga + Meditation 15 minutes

Meditation 15 minutes + Compassion Meditation

Surfing 1.5 hours

Fun waves again, the swell is dying so I think it's back to the gym.

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


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 Post subject: Re: Bram's workout log
PostPosted: Tue Apr 24, 2018 5:36 pm 
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Tuesday, April 24th

Gentle stretching of upper and lower body.

Box Jumps 36" x 10 x 2 sets, 39" x 10, 42" x 5
and
Lying Back Extension [flexing glutes and mid-back] x 1.5 min's x 4 sets

Mountain Climbers x 45 seconds x 70-80 x 4 sets
and
Medicine Ball BOSU Chest Pass 6lbs x 20 x 4 sets
and
1-Arm Explosive Band Row [setting scapula] - Purple Band x 15 each x 4 sets

More stretching.

Checked the surf on the way to the gym and out, looks a bit small and the swell is supposed to build tomorrow, so I think I made the right call.

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


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 Post subject: Re: Bram's workout log
PostPosted: Thu Apr 26, 2018 6:11 pm 
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Wednesday, April 25th

Surfing 45 minutes

Backwash-y, caught a couple fun ones but my surfing felt a bit off - fell off my best wave when I went for a turn - maybe too far forwards on the board or something.

_________________
"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 Sat Apr 28, 2018 12:51 am, edited 1 time in total.

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 Post subject: Re: Bram's workout log
PostPosted: Thu Apr 26, 2018 6:26 pm 
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Thursday, April 26th

Surfing 45 minutes

Epic waves, surfed awesome - big bottom turns, hard carves, good flow and harmony on my front side. A bit out of sync on my back side, not getting lined up with the white water or peak or juice.

Meditation 15 minutes [focusing on the breath coming in and out past the nostrils] + Compassion Meditation

Surfing 2.5 hours

Went until I couldn't. I normally am not the fastest paddler, but me and good local (on a bigger board) paddled hard to avoid an outside set and I out paddled him by a good margin. The guy's about my age, in really good shape. Not normal, but I'll take it!

Waves were so dang good. There were probably half I caught that it was a bottom turn and a little cutback and that was it, the other half went and went - lots of turns and late drops.

I studied a Tom Curren video last night - he's a master of a good bottom turn and considered to have a perfect surfing style. I noticed that he measures his turns so that he is either just behind the white water or next to it. I tried to pay attention to that today, sure enough on the waves where I was deeper (close to the white water) it was much more natural to extend my bottom turns. One of the locals, Tim Bessel, did a ridiculously deep bottom turn on one of the stand-out waves of the day, sure enough he got barreled as well - the only person I heard of today who got one.

_________________
"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 Sat Apr 28, 2018 12:52 am, edited 1 time in total.

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 Post subject: Re: Bram's workout log
PostPosted: Sat Apr 28, 2018 12:51 am 
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Friday, April 27th

Surfing 1.75 hours

Finally tired. Surfed, but I was making poor wave choices, falling on my take-off's, feeling weak in lateral glutes, abs and low back. Going in to turns I just didn't feel a lot of juice in the tank. Noted again the necessity of doing deep bottom turns when I am close to the peak, blew a second turn due to lack of speed from a shallow bottom turn.

----

Tired today, so decided to do whatever I felt like:

DB Calf Raises 40lbs x 20, 15, 15, 12

DB Alt. Curls 30's x 20, 35's x 10, 35's x 8, 30's x 10
and
DB Skull-Crusher's 17.5's x 20 x 4 sets

DB Side Bends 45lbs x 15, 50lbs x 15, 50lbs x 11, 45lbs x 12

Hanging Knee Raises x 20, 12, 10, 7

----

Feel like I have some soft-tissue restrictions in my R upper back. In the torso side of the upper armpit (teres major?). I'm pretty ignorant about good soft tissue remedies, so I shall have to look into how to help it, along with the work of trying to help it.

Tried 3 things:

A) Found a sore spot on my rear delt by lying on a hard medicine ball, then either holding for time or doing internal and external rotations. This did not feel good - not painful but useful, just painful and not helpful.
B) Lay on a softball and found a tender spot in my mid-traps, then brought my hand on that side up and down. Felt good.
C) Found a spot in my infraspinatus and dug into it using a towel draped over a fixed bar. Felt good too.

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


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 Post subject: Re: Bram's workout log
PostPosted: Sat Apr 28, 2018 6:35 pm 
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Saturday, April 28th

My body has hit a wall and wants to do nothing physical. So be it.

Yoga 10 minutes + Meditation 30 minutes + Connecting with Nature 20 minutes

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


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 Post subject: Re: Bram's workout log
PostPosted: Sun Apr 29, 2018 3:44 pm 
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Sunday, April 29th

Wall Slides x 20 x 4 sets
and
1-Leg Box Jumps 18" x 10 each x 3 sets, 21" x 10 each

DB Push-Press 30's x 15, 12, 12, 10
and
Glute-Ham Raise x 15, 15, 12, 10

L-Sit Pull-Ups x 5, 3, 2, 2
and
Cable Reverse Fly's 25lbs x 20, 17, 20, 20

Stretching 15 minutes

Foam Roll Pec's (sore), Thoracic Spine (didn't really enjoy)

Surfing 1.75 hours

Really good waves, only a handful of people out. I both surfed poorly and my anger levels were enormous. I made most of my drops and did some okay turns, but had very little harmony with the ocean. I backed off on a number of waves I could have caught. The handful of people continually paddled around me and many times would paddle for waves then back off, leaving me out of position to catch them. I didn't say anything (which I attribute to a decent amount of meditation lately), but I could feel the anger and angry thoughts seething inside me. Some of it must be attributed to my poor surfing performance and frustration over that. It felt like I was missing the final 5% necessary to surf well.

In any event, I got to surf and didn't get injured, so life's not too bad!

_________________
"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 Tue May 01, 2018 3:53 am, edited 1 time in total.

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 Post subject: Re: Bram's workout log
PostPosted: Tue May 01, 2018 12:21 am 
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Monday, April 30th

Meditation 15 minutes [repeating the word "impermanence" after each exhale]

2-3 minute break

Meditation 15 minutes [naming each distraction]

Generally my left posterior shoulder hurts during meditation, but not today.

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


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 Post subject: Re: Bram's workout log
PostPosted: Tue May 01, 2018 4:37 pm 
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Tuesday, May 1st

Got a good night's sleep [8 hours] and wolfed down breakfast, didn't have work until 8am, so headed to the beach.

Outside Meditation 20 minutes [noting what comes up] + Savasana 2 minutes

My mind was a bit all over the place, but what a wonderful way to start the day. Gazing out over the Ocean, sitting on a patch of grass. The savasana was a definite good addition. My mind felt so clear during this period of time.

----

Just fucking around with a couple ideas.

DB Side Lying External Rotation 5lbs x 20, 20, 20, 15 each

DB Seated External Rotation 3lbs x 12 each x 4 sets

45 Degree Lower Back Extension +25lbs x 15, 12, 12, 12

DB Calf Raise 40lbs x 20, 15, 13, 10

45 Degree Side Plank x 1 minute each x 4 sets

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


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 Post subject: Re: Bram's workout log
PostPosted: Wed May 02, 2018 7:29 pm 
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Wednesday, May 2nd

Meditation 20 minutes [naming thoughts] + Savasana 3 minutes

----

Band TKE - Purple x 20 each x 4 sets
and
Slow Side Kick [contracting glutes at extension] x 20 each x 4 sets

Glute Bridge with Alternating Leg Extension x 15 each x 4 sets
and
Cossack Squat x 10 each x 3 sets, +10lbs x 6 each

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


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 Post subject: Re: Bram's workout log
PostPosted: Thu May 03, 2018 6:39 pm 
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Thursday, May 3rd

Meditation 8 minutes [naming my thoughts]

Had a stressful situation happen this morning and naming my thoughts was pure misery. Timer set for 20 minutes, but it felt counter-productive to be overwhelmed by my mind. Did a few minutes of exercise, got ready for work and knocked out a couple loads of laundry and some e-mails instead.

Sahrmann Exercise Level 1 x 15 each x 3 sets

----

Meditation 20 minutes [body scan] + Compassion Meditation

Had an interesting conversation with a gym member today. He said he starts every day by saying a non-religious prayer. He prays that he is kind, patient, honest and free of ego. Will try :)

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


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