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 Post subject: Re: Bram's workout log
PostPosted: Tue Nov 14, 2017 11:41 pm 
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Sergeant Commanding
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Tuesday, November 14th

I've been devising my training around the fact that I have a 2 week decay on exercises. So things that are a lower priority (anterior tibialis, forearms) get worked every other week, and my main movers (chin-ups) get worked weekly.

What this has meant is that those exercises I work every other week make little to no progress, but do give me a bit of carry-over to surfing better.

Today, I decided to add an additional day of training. In this is many of the exercises I've been doing bi-weekly.

Moving exercises to an additional day also allows me to add in extra work on some larger muscle groups (chest, shoulders).

DB Shrugs 35's x 20 x 2 sets; 30's x 20 x 2 sets
and
Scapulae Push-Ups x 20 x 4 sets

Overhead Band Pull-Aparts - Heavy Red x 20 x 4 sets
and
BB Ulnar Deviation 9's x 20 x 2 sets
and
BB Radial Deviation 9's x 20 x 2 sets

Band TKE - Purple x 20 x 2 sets, Green x 20, 15
and
DB Shin Raise 35lbs x 20, 20, 16, 13

Seated Leg Extension 30lbs x 20 x 4 sets
and
Cable Neck Harness - Extension 15lbs x 20 x 2 sets
and
Cable Neck Harness - Flexion 15lbs x 20 x 2 sets

Surfing 30 minutes

Meditation 15 Minutes w/ Savasana

_________________
"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 Nov 15, 2017 9:04 pm 
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Wednesday, November 15th

BB Bench 115lbs-135lbs x 4 sets
And
DB Bench 40's-50's x 4 sets
4 rounds

DB Seated Shoulder Press 25's-30's x 4 sets
And
DB Lateral Raise 10's x 10-15 x 4 sets
4 rounds

Straight Arm Pulldown 40lbs x 10-15 x 4 sets
And
DB Skullcrusher 17.5's x ~10 x 4 sets
4 rounds

DB 45 Degree Side Bend 12.5lbs x 15, 12, 10, 8
And
DB Side Lying External Rotation 7.5lbs x 20 x 2 sets, DB Standing External Rotation 5's x 20 x 2 sets

Stretching 15 minutes

Notes: I wish I would have done a fly variation instead of a second chest press exercise. My chest pressing had already been improving. Glad my rotator cuff strength and triceps increased. Stretching felt great, lots of yoga variations.

Surfing 2 hours

_________________
"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 Nov 16, 2017 9:16 pm 
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Thursday, November 16th

Compassion Meditation

----

Surfing 45 minutes

Surfed my local secret break. The tide was quite low, and this is not a low tide location, but the waves stayed good for the most part. My rhythm in surfing continues to feel off. My paddling was strong, but I buried my nose on one good wave and felt a bit sluggish in general.

This picture is from last month, had the good fortune to meet a photographer who snapped this:

Image

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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: Fri Nov 17, 2017 10:21 pm 
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Friday, November 17th

1A) Chin-Ups x 11, 8, 7, 6
1B) Seated Cable Rows 50lbs x 15, 15, 12, 12
1C) BB Incline Bench Rows 65lbs x 15, 11; 55lbs x 12, 45lbs x 12
1D) BB Curl 60lbs x 12, 8; 50lbs x 12, 10
1E) Cable Reverse Fly 20lbs x 20, 15; 15lbs x 15, 20

2A) Hanging Knee Raise x 20, 12, 15, 15 (squeezed knees together on 4th set)
2B) Decline Leg Raises x 10, 10, 8, 6

3) Sahrmann Level 2 x 15, Level 3 x 5, Level 3 x 4, Level 2 x 7 each (realized that I'm supposed to keep my spine neutral on these, not flat)

Stretching 15 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 Nov 19, 2017 1:20 am 
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Saturday, November 18th

Figured the surf would be good, but sat around like a sack of shit all day. Then a few hours later heard it was good at the exact same time I had been thinking "get off the couch and go surf."

Whatever. :happiness:

Leg Press 360lbs x 10 x 4 sets
and
DB Walking Lunges 25's x 12 each, 30's x 10 each, 35's x 10 each x 2 sets

Slow Roundhouse Kicks x 20 each x 4 sets
and
Cossack Squats x 5 each side x 3 sets, 4 each side

Lying Hamstring Curl 105lbs x 6 x 4 sets
and
45 Degree Low Back Extension +45lbs x 10 x 4 sets

DB Calf Raise +30lbs x 20, 35lbs x 20 x 3 sets
and
Rope Pull-Through 30lbs x 20 x 3 sets, 35lbs x 10

Stretching 15 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: Mon Nov 20, 2017 5:06 pm 
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Monday, November 20th

On October 2nd, I wrote that I was going to take a stab at increasing my training volume (going from 20 work sets to 32 work sets).

For the month of October I felt physically good, surfed a ton and surfed well. But almost immediately my psychological state took a nose-dive.

For the month of November I have felt tired, surfed shitty and my overall mental state continues to be melancholy, low confidence and irritable.

Now I don't know if it's related or not, but I'm going back to my 20 sets.

Cable Internal Rotation A 50lbs x 20 x 2 sets

Seated Calf Raise 60lbs x 12, 10, 8; 50lbs x 10
and
DB Shin Raise 35lbs x 20, 15; 30lbs x 15, 18

Band TKE - Purple x 20 x 2 sets, Green x 20 x 2 sets
and
1-Leg Leg Extension 30lbs x 10, 25lbs x 12, 20lbs x 10, 10

Cable Internal Rotation B 25lbs x 20 x 2 sets

----

Surfing 2 hours

----

Meditation 15 minutes [unattached awareness]

Thought this was super challenging and not necessarily that rewarding

----

Meditation 15 minutes [noting thoughts that came up] + Compassion Meditation

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: Tue Nov 21, 2017 7:13 pm 
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Tuesday, November 21st

Surfing 45 minutes

Crystal clear water, looked like I was sitting in an aquarium. Just Greg and Kevin out, then Greg left. A bird almost shit on me.

Surfing 1.5 hours

Same spot, dolphins were out. A longboarder came in as I showed up. Expectations were low to moderate. Got some rippers. Definitely my best surfing I've done in November, popped up once with my foot right in the correct place on the tail (usually never happens) and nailed 3 solid turns to the beach. Saw some pelicans cruise by super low along the energy off the swell.

_________________
"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 Nov 22, 2017 5:08 pm 
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Wednesday, November 22nd

A bit discombobulated today as I was trying to figure out what sequence to do.

45 Degree Side Bends +15lbs x 12, 12, 9, 9
and
Crunches x 60, 60, 40, 40

Scap Push-Ups x 20 x 4 sets
and
Sahrmann Level 3 x 9 each, Level 2 x 9 each x 3 sets

2 sets of Ba Gua Tea Exercises, 2 sets of internal rotation and a set of straight arm pull-downs. All felt incorrect for today.

Surfing 1 hour

Surfed pretty shitty and missed the one good wave I was in position for. Felt very tired in upper body. On the plus side, saw a bunch of whale spouts.

_________________
"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 Fri Nov 24, 2017 3:46 pm, edited 1 time in total.

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 Post subject: Re: Bram's workout log
PostPosted: Fri Nov 24, 2017 3:05 pm 
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Thursday, November 23rd - Thanksgiving!

Rad day!

Went to a Buddhist monastery (Deer Park), listened to a lecture, did some walking meditation (breathe in for 3 steps, out for 3 steps - concentrating on what you're grateful for), then ate a ton of delicious vegetarian food.

Surfing 45 minutes

Was having a tough go of it. I was in position for the next good wave when my mind started saying "paddle closer to the beach, nothing's coming." Then another part of my mind said "ignore that, you know a wave's coming." So I waited a little longer and scored a nice one.

Finished off with a second Thanksgiving meal at a friends house.

Friday, November 24th

Cable Internal Rotation - Elbow by Side 50lbs x 20 reps x 2 sets (squeezing elbow in on negative)

Chin-Ups x 11, 9, 8, 7
and
DB Bench 55's x 15, 12, 10, 12

Machine Reverse Fly's - Palms Down 55lbs x 20 x 4 sets
and
DB Alt. Hammer Curls 27.5's x 15 each, 30's x 10, 27.5's x 12, 10

DB External Rotation - Side Lying 7.5lbs x 20, 5lbs x 15

Best pump in a while in mid-back when doing reverse fly's. Focused on setting the shoulder blades prior to each rep.

Felt a nice release in my neck when doing external rotation (had index finger on free hand pushed into my anterior shoulder - if I felt it drifting forwards I would pull the shoulder back)

Surfing 1 hour

This dude I'm friendly with was catching a wave then paddling around everyone and going for the next one (there were only 3 of us out). It was driving me crazy but didn't say anything to him, I did bitch to the other guy out there about it though.

Got to remember the Dalai Lama's advice: dialogue and kindness.

_________________
"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 Mon Nov 27, 2017 7:19 pm, edited 2 times in total.

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 Post subject: Re: Bram's workout log
PostPosted: Sun Nov 26, 2017 10:27 pm 
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Sunday, November 26th

Running in Place x 15-20 seconds
and
Jumping Jacks x 15
3 rounds

Overhead Squats with Dowel x 10-15
and
Spider-Man's with Rotational Reach x 5 each side
and
Crescent Kicks x 10-15 each side
3 rounds

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

Hanging Knee Raise w/ Hip Tuck and TVA Activation x 12, 11, 10, 9
and
Full-Contact Twist w/ Hip Tuck and TVA Activation x 8 each x 4 sets

DB Internal Rotation - Lying Flat Backed on Bench 10's x 20 x 2 sets

Surfing 45 minutes

Paddled so fast today, it was great. The waves were small, but I caught a bunch. And some fun ones too. Got a couple good turns 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 Tue Nov 28, 2017 5:33 am, edited 1 time in total.

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 Post subject: Re: Bram's workout log
PostPosted: Mon Nov 27, 2017 7:16 pm 
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Monday, November 27th

DB Calf Raise 27.5lbs x 20, 30lbs x 20, 20, 18

Band Side Walk - Around Feet Blue x 20 each x 4 sets
and
Seated Adduction 60lbs x 20 x 4 sets
and
Band TKE - Purple x 20, Green x 20 x 3 sets
and
Slow Front Kicks x 20 each x 4 sets

Meditation 15 minutes [noting]

Meditation 15 minutes [breathe in deep and slow, exhale fully, relax] + Compassion Meditation

Concept 2 Adduction x 10 each leg x 4 sets

Notes: the second meditation my mind felt so relaxed. Eventually I played around with not thinking about any of it, just breathing. Then my mind would start to wander and I would return to breathing slow and deep, etc.

Notes 2: I found a video where you have one leg on a step and the other on a Concept 2 Rower's seat. Holding on to a heavy band for support you go into a splits. Very hard on my left side.

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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 Nov 28, 2017 7:09 pm 
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Tuesday, November 28th

Still trying to figure out this new assortment of exercises.

I'd like to add triceps to the pull-up/bench workout I did last Friday, so I did:

Leaning Overhead Rope Triceps Extensions 42.5lbs x 20, 20, 16, 15

I'd like to move calves from the lower body stability workout I did yesterday to another day, and sub in glutes so I did:

Glute Bridge w/ Alternating Leg Extension x 15 each x 4 sets

Additionally, I want to remove the upper back work from the core workout I performed Sunday, plus I'm playing with a different rotation on upper back (reverse fly's, reverse fly's + external rotation, external rotation), so I threw these in:

Machine Reverse Fly's 70lbs x 16, 15 (progress)
and
DB External Rotation - Lying on Side 7.5lbs x 20, 12

Note: I drove my hip up trying to get a solid glute contraction before extending the leg on nearly all reps.

Note 2: I had parked my car a few blocks away and skateboarded back to it after finishing training clients. My connection to the board was oddly solid, I was snaking the board using my hips to generate speed.

Surfing 2 hours

Amazing.

At one point the booties I was wearing filled with water (this place has annoying rocks to walk on as you get in and out) and seemed to be messing up my foot connection. I contemplated taking them off and tossing them in the water, but opted to shove them down the front of my wetsuit. Happy to have them when I reached shore, happy to have them off as I stayed out in the water.

Surfing 1 hour

Amazing.

Spectacular sunset with a glowing moon overhead to boot. I got super tired towards the end which I might attribute to not eating any simple carbs post surf session 1. Also, I could feel myself getting annoyed with a fellow surfer, but didn't say anything, just kept doing my best and when I came in had a nice, friendly conversation with him on the beach.

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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: Thu Nov 30, 2017 7:27 pm 
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Wednesday, November 29th

Surfing 2.5 hours

Surfed North B on a good NW swell at a 0 ft tide with a slack wind. Endless clean waves for 2 hours and as the tide crept up the waves slowed down slightly.

After two days of great waves my obliques are sore, only happened I think one other time from surfing.

Got my first fin drifting backside snap, and my best turn in a month after a few pumps to gain speed into a flawless section. Thanks God!

Oh, and I was working on getting my feet better positioned, but I still can improve on this - which will mean better potential surfing.

Thursday, November 30th

Meditation 15 minutes [noting emotions and letting go] + Compassion Meditation

Felt pretty damn tired, but I swung by the beach and the waves looked fun at a spot called Middles. This wave doesn't break that often and is a long A-frame. Today was low tide and a big Northwest swell. So I get my friend to come with me and he says the waves are breaking too infrequently to make it worth his while. I paddled out anyways, the current pulled me right out and I immediately bagged a wave, then 45 minutes later another one and an insider. Super happy.

Saw this picture earlier today and saving it for posterity, it's my favorite surfer Dave Rastovich doing a perfect bottom turn

Image

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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: Sat Dec 02, 2017 12:52 am 
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Friday, December 1st (my favorite month - holidays a' coming)

Surfing 15 minutes

----

Leg Press 360lbs x 12, 405lbs x 10, 10; 450lbs x 6
and
Seated Calf Raise 70lbs x 12, 10, 10, 10

TRX Airborne Lunge x 10 each side x 4 sets

Lying Hamstring Curls 110lbs x 6 x 4 sets
and
45 Degree Low Back Extension +45lbs x 10 x 4 sets

Stretch Legs

Hopped on my skateboard afterwards and was flying.

----

Surfing 45 minutes

Scored one wave where I felt amazing (good turns and harmony), but had difficulty picking where to sit and which ones to go for. Arms are beat and that is definitely a factor in wave catching.

_________________
"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 Dec 05, 2017 1:09 am 
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Saturday, December 2nd

Surfing 2 hours

Didn't catch a lot of waves. But loved the way I was surfing. On a huge set, my friend ditched his board and had the leash torn off. The board disappeared, towards an area that was full of rocks. He set off paddling in. A few minutes later, another big set came that I was in position for and I rode a beautiful wave in. My back foot was a little too far forwards but I got lots of high speed turns. As I got towards shore I saw my friends board. I failed to grab it as I rode by, but turned around and grabbed it on the paddle back out.

Sunday, December 3rd

DB External Rotation 7.5lbs x 20, 15

DB Standing External Rotation 5's x 20 x 2 sets

Surfing 1 hour

I swapped boards for a much bigger one as my arms are so tired. Got so many chill waves.

Monday, December 4th

Surfing 2 hours

Stuck with the bigger board and got lots of mellow waves, but I miss my smaller board.

Body Scan + Meditation 15 minutes + Compassion Meditation

_________________
"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 Dec 06, 2017 1:10 am 
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Tuesday, December 5th

There was a special surf report Surfline put out that Southern California was going to have excellent surf conditions the next few days. Off-shore winds and fun-sized surf. We have a combo NW and SW swell. I wasn't really sure where to go so checked my normal SW spot and it looked mediocre - a bit mixed up, weaker and the wind was on it, but your boy doesn't necessarily need ripping surf.

So I go to text my friend to meet me and she's already texted me that another spot (we'll call it H2's) is going off. So I drive there and it looks ok, but glassy. I walk down, paddle out and all of a sudden the waves turn on. I got a ton of ripping waves, surfed at a high level - laying down big carves and flowing turns. Before bed I studied this video of Wade Carmichael's carve and was working on a deeper bottom turn - which definitely helped my power and flow.

A guy out there suggested that when I bottom turn, as I put my hand down, to whip it behind me to crank me up the wave faster. Seems like a great tip.

Here's the video (at 1:08):

https://www.youtube.com/watch?v=452yKVRYPNg

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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: Wed Dec 06, 2017 11:57 pm 
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Wednesday, December 6th

Meditation 15 minutes [total awareness] + Savasana

Surfing 2 hours

Surfed relatively shitty for my standards today. Back to the gym tomorrow, feet felt off, whole body felt out of sync.

Had a horrible night's sleep. My new girlfriend woke up in the middle of the night and walked in and out of the room for hours with her iphone light on, doing laundry and washing dishes. Then woke up at 530 and left the lights on while she got ready for an hour. Holy fuck!

_________________
"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 Dec 08, 2017 2:22 am 
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Thursday, December 7th

Meditation 15 minutes [forgiveness] + Compassion Meditation

Meditation did not flow today very well. Don't know why, my mind was scattered most of the time.

_________________
"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 Dec 10, 2017 6:43 pm 
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Friday, December 8th

Surfing 3 hours

Surfed mediocre, caught a ton of waves though.

Saturday, December 9th

Surfing 2 hours

Surfing felt off again, though I got one good backside snap. Surfed one of my favorite local breaks with 2 other people out. Decent size swell, but most of the waves had a drop then that was it. Or a drop and then shallow reef.

_________________
"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 Dec 10, 2017 7:01 pm 
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Sunday, December 10th

DB Decline Shin Raise 25lbs x 20, 30lbs x 20, 20, 15
and
DB Calf Raise +25lbs x 20, +30lbs x 20, +35lbs x 16, 15

Leg Extensions 30lbs (yes, 30, I'm so weak on this...) x 20, 20, 15, 20

Leg Press 360lbs x 12 x 4 sets

Band Assisted Concept 2 Rower Splits [aerobic step + 5 blocks] x 10, 10; No Band x 10, 10

Jumping Split-Squat [not alternating sides] x 15 L/15 R x 2 sets, 12 L/12 R x 2 sets

Glute-Ham Raise x 15 x 4 sets

Lying Back Extension x 6 minutes (had to rest my hands on my legs a bit)

Quick Stretch

Surfing 2.5 hours - tons of waves, felt like I surfed ok but not that great. Glassy, super nice conditions. At the end 3 teenagers paddled out and then hogged the waves as much as they could. I watched an old guy cut one off after he got fed up and take a beautiful wave in.

Got to remember, dialogue and kindness in those situations. It's the only thing that's worked positively and effectively, with everyone from beginners to expert surfers.

Felt like if had brought food and stopped a little short for a lunch break, I could have squeezed another hour in. As it was, I was tired.

_________________
"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 Dec 12, 2017 2:33 am 
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Monday, December 11th

Woke up with a sore throat, a runny nose and a hoarse voice. Trained a couple appointments and then my co-workers told me to go home so I didn't infect the whole gym.

Cancelled my afternoon sessions and then was sitting on my couch playing video games when I got a text that the surf was epic.

Went out, and sure enough it was remarkable. Clean, long, mostly 3-4 ft waves, occasionally bigger. Barely anyone out. Good vibes. Surfed good and caught a ton. Also, my left knee which I had tweaked about 4 days ago felt great.

2 ft x 12 seconds SW (199) + 2 ft x 11 seconds WNW (282) + 1 ft x 16 seconds WNW (292), 3 knots SSE winds

Two errors:

A) I paddled for a wave that someone else caught, it was blindingly bright and I didn't check enough to see if there was someone in better position. I didn't make it, but if I had I would have cut them off. Need to always make sure.

B) I went for a frontside snap, but blew it and the wave because I didn't do a deep enough bottom turn.

Surfing 3 hours

_________________
"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 Dec 13, 2017 8:08 pm 
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Wednesday, December 13th

Sure enough surfing with a cold, in a 2mm wetsuit no less, led to a bigger cold.

Spent yesterday at my house resting up.

Chin-Ups x 9, 8, 7, 6
and
Cable Reverse Fly 20lbs x 20, 15; 15lbs x 15, 20

Seated Cable Row 50lbs x 15, 10; 42.5lbs x 15 x 2 sets

BB Curls 60lbs x 8, 6, 6, 6

Hanging Knee Raise w/ TVA x 15, 10, 8, 8
and
Decline Knee Raise w/ TVA x 12, 10, 8, 8

Surfing 2.5 hours

Holy shit. First all the waves were insane. I saw multiple, long barrels get made. I made a bunch of steep drops and was able to be quicker on my turns, and more patient setting them up. I attribute it to the extra TVA work today.

Two things to work on.

On one wave, I almost dropped in on someone - I had checked, so I don't know when they caught it. But I was sitting on the shoulder because I had no desire to mix with the pack of 15 or so people taking hairy drops. I need to be 100% certain in these situations, not 85% or whatever.

Secondly, something is missing. My feet feel good, I got up quick, I paddled decently. But the difference between sitting with the pack and sitting on the shoulder has to be something physical. I remember about 7 years ago where I was in a similar situation (not sitting at the peak) and I did a bunch of athletic workouts (burpees, ball slams, mountain climbers, etc.) - after around 2 weeks I was there with everyone else.

_________________
"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 Dec 14, 2017 10:00 pm 
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Thursday, December 14th

Meditation 15 minutes [peace/impermanence/noting] + Compassion Meditation

DB Bench 60's x 12, 10, 15, 10
and
Band Palloff Hold - Mini Black x 1 min each x 4 sets

DB Lateral Raise 10's x 20 x 4 sets
and
Straight Arm Pulldown 25lbs x 20, 30lbs x 15, 15, 10

Pushdown 45lbs x 15, 12, 40lbs x 15, 10

DB Lying External Rotation 7.5lbs x 20, 12

DB Standing External Rotation 5's x 20 x 2 sets

---

Attempted to surf for an hour, caught no good waves. Saw plenty of them. Everything either closed out or ended as soon as I got up. Maybe too much arms today? Could have done just pulldowns or pushdowns....no other ideas. Also, I was loathe to sit with the pack - which led to my shit wave selection and opportunities.

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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: Sat Dec 16, 2017 2:20 am 
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Sergeant Commanding
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Joined: Sat Apr 01, 2006 11:38 am
Posts: 5255
Friday, December 15th

Cable Internal Rotation 50lbs x 20 x 2 sets
Cable Internal Rotation - Seated 20lbs x 20 x 2 sets (hard and felt good)

Surfed 2 hours

For the first hour my wave selection was on point, scored some really good waves, but wasn't surfing them all that well. Until the end of the hour. Got a perfect wave, popped up right in the correct spot on my board and got some great turns. Proceeded to have perfect foot positioning on the the next 6 or so waves I got into. But my selection went way down hill. Assuming my arms got tired. My L posterior shoulder which has been hurting the past few days felt a little stiff as I paddled out, but by the end it felt good.

I'll try increasing internal rotation and external rotation volume by 1 set on each exercise to see if it helps paddle speed/endurance.

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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: Mon Dec 18, 2017 8:13 pm 
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Sergeant Commanding
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Joined: Sat Apr 01, 2006 11:38 am
Posts: 5255
Sunday, December 17th

Surfed mushy waves on a shorter board, not sure what I was thinking. My 2 decent waves I got, my back foot was too far forwards and I buried the rail and fell over. Weird session.

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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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