Working Out, Surfing and Meditating

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motherjuggs&speed
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Re: Working Out, Surfing and Meditating

Post by motherjuggs&speed » Tue Sep 01, 2020 9:50 pm

Bram wrote:
Sat Aug 22, 2020 6:06 pm

And I feel that some of those traits I listed above are genuine. For example: trying to be funny makes me super happy. I feel hyper-alert, look for the moment of humor, respond, be creative, etc. But....unfortunately, I don't think excellence, loving-kindness, and compassion are genuine. I'd love them to be, haha, but I don't think they're me.

So, my plan is to now consider what does energize me, and see if that can lend itself to a happier, more chill life.
Who do you want to be? Is that something you should want to be (more on this in a moment)? Is that something you can be? Is it worthwhile to try to be that?

I was going to unpack this a little but the neighbor slammed her door and most of it went poof.

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 02, 2020 5:41 am

motherjuggs&speed wrote:
Tue Sep 01, 2020 9:50 pm
Bram wrote:
Sat Aug 22, 2020 6:06 pm

And I feel that some of those traits I listed above are genuine. For example: trying to be funny makes me super happy. I feel hyper-alert, look for the moment of humor, respond, be creative, etc. But....unfortunately, I don't think excellence, loving-kindness, and compassion are genuine. I'd love them to be, haha, but I don't think they're me.

So, my plan is to now consider what does energize me, and see if that can lend itself to a happier, more chill life.
Who do you want to be? Is that something you should want to be (more on this in a moment)? Is that something you can be? Is it worthwhile to try to be that?

I was going to unpack this a little but the neighbor slammed her door and most of it went poof.
Heh, I just commented on your log randomly enough.

Oh, I'm a perfectionist....seeing this "mental focus" stuff work in one thing, it makes it very tempting to try to apply it to everything.

I'd like to be a good personal trainer, friend/family member, and have fun surfing. I think that's probably enough. I can do those things, and should focus on enjoying life.

One thing I tried very hard to be, but which never felt natural, was a good meditation teacher. I taught for six years, and even after the classes I felt the absolute best about, it never seemed to be the right fit.

Trying to let go of the perfectionism and cruise a bit more :)
"When you seek it, you cannot find it.” — Zen riddle

motherjuggs&speed
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Re: Working Out, Surfing and Meditating

Post by motherjuggs&speed » Wed Sep 02, 2020 11:22 am

I don't want to ask about stuff you don't want to get into, but why wasn't teaching meditation a good fit?

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 02, 2020 3:38 pm

motherjuggs&speed wrote:
Wed Sep 02, 2020 11:22 am
I don't want to ask about stuff you don't want to get into, but why wasn't teaching meditation a good fit?
Meditation class was a mixed bag. I got to meet people I otherwise wouldn't have, we got to share what we were grateful for, we were coming together to build up some positive energy, and to let go of some negativity.

But there was a lot of complaints from the people in the classes -- the class was too long, the class was too short. We did stretches at the beginning which they didn't like, we didn't do stretches which they didn't like. Some people liked these cues, other's disliked the same cues. Some people wanted me to meditate with them, other people wanted me to adjust their posture.

It felt like I was constantly letting someone down.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Thu Sep 03, 2020 10:58 pm

Had an interesting, training related, experience yesterday.

I was working with three people simultaneously, administering three different workouts, and it was a colossal fuck-up.

Normally, I actually enjoy these challenges. But I wasn’t able to do a good job - leaving with three dissatisfied customers.

So, I went home and reflected on it.

Take-Away #1 - Training in General

A workout program, and an individual workout, should be based on five key principles:

1) Customized - to the individual’s goals, interests, and abilities
2) Scheduled Variety - mixing up splits, exercises, tempo, etc.
3) Balance - for example, if they train biceps, they have to train triceps
4) Technique/Form
5) Flow - pull-ups and lunges have a good flow....as do abs and push-ups

Take-Away #2 - Session Format

1) Warm-Up - some people hate cardio or calisthenics, but like stretching and warm-up sets
2) Activation - certain injuries benefit from stabilizer work before the session starts
3) Focus of the Session - cardio/arms/core/full-body/strength/fun movement/etc
4) Stabilizers - certain injuries benefit from stabilizer work after the main work has finished
5) Cool Down - yoga or stretching

I spent some time factoring in my client’s interests and abilities across both lists, then gave it a whirl today.

I’m very guilty of trying a one-size-fits-all approach....today I’ve done a bro-split bodybuilding program for a very fit 78-year old...next is a stress-relieving workout for a 33-year old.

This is a very liberating approach and I share it in hopes that it will be helpful.
Last edited by Bram on Fri Sep 04, 2020 10:49 pm, edited 1 time in total.
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Re: Working Out, Surfing and Meditating

Post by Bram » Fri Sep 04, 2020 10:40 pm

Friday, September 4th: Arms

I suppose I forgot the principle of variety last time. Been doing the same split for way too long, decided to just do an arm day.

Stretch wrists, forearms, biceps, triceps

Band Curl
and
Band Pushdown
3 rounds

Band Hammer Curl
and
Band Straight-Arm Pulldown
3 rounds

BB Reverse Curl
and
Band Leaning Overhead Triceps Extension
3 rounds

BB Wrist Curls
and
BB Wrist Curls
2 rounds

Repeat stretches
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Sun Sep 06, 2020 5:19 pm

Mapped out a new full-body split, including all the stabilizer exercises I know for surfing.

Optional: Dynamic Warm-Up

Main Workout - Pick 1 exercise from each category. Choose a compound if strong, an isolation if not. Pick an explosive variation if strong, a strength movement if not. 3-4 sets of each. Goal is 3 non-consecutive days a week.

Upper Body Pull - Horizontal Pull, Vertical Pull, or Biceps
Upper Body Push - Horizontal Press, Vertical Press, or Triceps
Core - Ab or Oblique
Lower Body Push - 2-Leg Press, 1-Leg Press, or Calf
Lower Body Pull - Hamstring or Lower Back

Accessories - Pick any different 3, 2-4 sets each. Work way through the list over 2 weeks. There's 18 exercises below (with ones that benefit from higher frequency listed twice). Goal is 3 workouts per week, and all 18 done in 2 week period.

Upper - Forearms, Upper Traps, Lower Traps, Serratus, Rear Delts, Rear Delts, Int/Ext Rotation, Int/Ext Rotation
Core - TVA, TVA, Neck
Lower - Hip Int/Ext Rotation, Ankle Inversion/Eversion, Leg Ext/Knee Ext, Glute Ext, Abductor, Adductor, Shin

Finisher - Yoga or Stretching 15 minutes

Cardio - Lower body done on same day e.g. running. Upper body done either day, e.g. swimming. Both optional.

Off Days - Foam rolling, dynamic warm-ups, or yoga. All optional.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Mon Sep 07, 2020 3:58 am

Sunday, September 6th: Surfing

Surfing 3.5 hours

Got two super fun rides. I dunno if it's the yoga, but feeling more floppy (in a good way) in my surf maneuverin'
Last edited by Bram on Mon Sep 07, 2020 11:21 pm, edited 1 time in total.
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Re: Working Out, Surfing and Meditating

Post by Bram » Mon Sep 07, 2020 10:14 pm

Monday, September 7th: Surfing and Full-Body

Surfing 1.5 hours

Saw some cute seals doing somersaults as I got close to shore. I went right, they went right. I went left, they went left. After a short impasse, I made it around them :)

----

BB Clean and Press 75lbs x 15, 12, 10, 8
and
Jump Switch Lunges x 10, 8, 8, 8 each

Bent-Leg V-Ups x 20 x 4 sets

1-Arm Purple Band Row x 12 each x 4 sets
and
1-Leg BB Deadlift 75lbs x 10 each x 4 sets

+ Serratus Push-Ups, Slow Front Kicks/Band TKE's, Band Int/Ext Rotation

Yoga 15 minutes
Last edited by Bram on Thu Sep 10, 2020 8:23 pm, edited 1 time in total.
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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 09, 2020 12:47 am

Tuesday, September 8th: Surfing

Surfing 2.75 hours

Got some big waves, did some big turns. Fun session!

Glutes, hamstrings, and upper back are all nice and sore.
Last edited by Bram on Thu Sep 10, 2020 8:25 pm, edited 2 times in total.
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Re: Working Out, Surfing and Meditating

Post by Bram » Thu Sep 10, 2020 8:20 pm

Thursday, September 10th: Full-Body

Band Chest Press ~100lbs x 20, 15, 20, 17
And
Power Band Side Bend - Purple x 15 each x 4 sets

Power Band Rows - Black x 20 x 4 sets
And
1-Leg Calf Raise x 10 each x 4 sets

Glute-Ham Raise x 8, 6, 6, 6

+ Slow Roundhouse Kicks, Cossack Squats, Overhead Band Pull-Aparts
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Sat Sep 12, 2020 5:46 am

I think I deeply enjoy a mix of structure and freedom.

Too little structure and my results suffer. Too little freedom and my enjoyment suffers.

This new program seems to have both, but I am aware that many things in my life are out of whack on this.

I meditated for 15 minutes x 6 days a week x the exact same meditation for a month. I've meditated a couple times since then over the past few months. I don't feel excited to meditate, at all. But maybe if I was to do it untimed, or for 5 minutes, or a mantra meditation, or a walking meditation, I would enjoy it.

This is a pattern I repeat a lot.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Sat Sep 12, 2020 6:00 pm

Saturday, September 12th: Cardio and Full-Body

Biking 1.25 hours

Yesterday, a friend told me about the 56 bike trail that hugs the 56 freeway. I called up another friend who lives in the area and we did it, starting at 7:30 a.m. It's basically flat at the beginning, then three long, not too steep, hills. As we reached the turnaround, my friend said that his parents lived a couple blocks away, and that it was his dad's birthday! So we biked over and chatted with his parents for about twenty minutes (not included in the timing of the ride above).

Great start to the day!

----

Ring Chin-Ups x 9, 6, 6, 6
and
Box Pistol Squats x 8, 8, 8, 5

BB Overhead Press 75lbs x 10, 7, 6, 5

Alternating Leg Raise x 15, 12, 12, 12

BB Power Clean 75lbs x 15 x 4 sets

+ Band Reverse Flies, Shin Raises, Sahrmann Exercise Level 2
Last edited by Bram on Sun Sep 13, 2020 5:56 pm, edited 1 time in total.
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Re: Working Out, Surfing and Meditating

Post by Bram » Sun Sep 13, 2020 5:55 pm

Sunday, September the Thirteenth!

Surfing 1.75 hours

Got some super fun, small, waves for the first hour. Had a great turn where I slid the fins fully out and recovered, and a nice snap on another one.

Mantra today was: feel, connect, love, excellent

Those words worked great, but I once again found myself getting tilted over other surfer's behavior. I ended up ignoring the negative thoughts and had a nice time talking to the VIOLATORS.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Mon Sep 14, 2020 5:09 pm

Monday, September 14th

Surfing 1.5 hours

A handful of people out. Got a few nice turns and saw some Garibaldi swimming in the clear water.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Tue Sep 15, 2020 7:06 pm

Tuesday, September 15th — Surfing

Surfing 1.25 hours

Joined my friend Brian, at Pipes in Encinitas, on a glassy, almost wave-less day.

Paddled for three waves. One, someone was better positioned. The last, someone had been waiting longer. The middle, which came perfectly to where I had just paddled, broke smoothly — offering the chance to gain speed, do turns, and cruise :heart:

Met some friendly people (Henry and Rebecca) and made plans to return to a nearby break on Thursday!
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Thu Sep 17, 2020 4:14 am

Wednesday, September 16th — Surfing

Surfing 45 minutes

The tide was high, the sun was setting, and a very hot day had finally abated as I paddled out.

Not much to report surfing wise aside from a fun, quick turn.

And feeling extra friendly.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Thu Sep 17, 2020 8:21 pm

Thursday, September 17th — Surfing

Surfing 1.75 hours

I was doing cartwheels and somersaults on the beach because I was so hyped.

At the hour mark, got my first wave I didn’t blow: a big left that materialized in La La Land where I had been dwelling. I yipped the other surfers off it, pumped for speed and threw myself into a carve, disappearing into the foam of the breaking wave. Somehow I didn’t fall, though I was blinded by the white water and trying to feel my way through the chaos.

Then a few rights, then another big, fun left with a good first turn, before eating shit on my second maneuver and almost daggering a grumpy, unfortunate soul.

Happy to report my friend Brian got a couple great waves too :) yaaaas
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Sat Sep 19, 2020 3:59 am

Friday, September 18th — Full-Body

The last attempt at a program, while thorough, was not very inspirational.

Opted for a version of what I’d been giving some clients this week:

Warm-Up x 5-10 each: arm circles backwards, arm circles forwards, standing over/under chest flys, hip circles, neck circles, shin raise/calf raise, squats, standing twists, leg swings side, leg swings front, lunges, push-ups

Band Internal Rotation ~50lbs x 20 each x 2 sets
and
Glute Bridge w/ Alt. Leg Extension x 15 each x 2 sets

Close-Grip Push-Ups x 8 drop set to Wide-Grip Push-Ups x 8, Set 2 was 6/6
and
Bench Pistols x 12 each x 2

Power Band Rows - Black x 20 x 2
and
Alt. Leg Raise w/ Crunch x 15 ea. x 2

Band Biceps Curls ~50lbs x ? x 2
and
Power Band Side Bend w/ TVA - Black x 15 ea. x 2 sets

Band Standing Triceps Overhead Extensions ~50lbs x 20 x 2
and
Glute-Ham Raise x 5 x 2

Power Band Rear Delts - Red x ? x 2
and
Power Band Good Morning - Green x 20 x 2

Band External Rotation ~10lbs x 20R/20L, 20R/15L
and
Power Band TKE - Purple x 20 ea. x 2 sets

Yoga 15 minutes

Edit: added glute, vmo, tva and yoga.
Last edited by Bram on Sat Sep 19, 2020 10:10 pm, edited 2 times in total.
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Re: Working Out, Surfing and Meditating

Post by Bram » Sat Sep 19, 2020 6:15 pm

Saturday, September 19th — Surfing

Surfing 2.5 hours

It was fucking crowded! Went to a couple spots in Cardiff. Lucked into some random gems that appeared like a small bump then turned into fun, long, kinda-rippable rides.

Straight up hordes at ze beach lately.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Mon Sep 21, 2020 3:56 am

Sunday, September 20th - Bike Ride and Full-Body

Biking ~1 hour

Met up with a friend early this morning and biked from Little Italy to Liberty Station (which is a gigantic collection of shops, museums and more).

Checked out a cool coffee shop, sat by the water and chatted.

Mellow, but enjoyable!

——

Warm-Up: same as last time but added side bends and wrist flexion/extension....I think some sort of trunk and hamstring activation might be good too.

Band Int. Rotation 50lbs x 20 x 2

Ring Chin-Ups x 9, 7
and
Jump Switch Lunges x 12, 11 ea.

BB Shoulder Press 75lbs x 12, 8
and
Band Rows - Black x 20 x 2 (good combo!)

Band Chest Press 80lbs x 20, 100lbs x 20
and
Lying Leg Raise w/ Crunch x 20-30 x 2

Band Side Bend w/ TVA - Black x 15 x 2
and
Band Adduction - Red x 20 x 2

Band Abduction - Red x 20 x 2

Band Rear Delt - Yellow x 20 x 2
and
Floor Sliding Ham Curls x 15 x 2

Band Ext. Rotation 10lbs x 20 x 2
and
Band Good Morning - Green x 20, Green + Purple x 20
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Tue Sep 22, 2020 5:10 am

Monday, September 21st — Surfing

Surfing 1 hour

Waves!

Got in with a slightly too high tide, which quickly drained out and some great waves started coming through.

I surfed probably the best of my life. Not that the conditions were the best, but my speed, power, and flow were the most switched on.

Today’s mantra:

feel, connect, have fun, love, excellent, let go

Not only was my surfing better, but I also had good energy with other surfers and was diligent about reapplying sunscreen.

——

Surfing 1 hour

Paddled out at the one local reef I’ve been too scared to ever try.

I made two waves, one which I surfed okay.

And I fell, or got sucked backwards over the falls, on a number of others. Intense speed and a bit sketchy overall.

Good vibes with other surfers too
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 23, 2020 1:40 am

Tuesday, September 22nd — Surfing and Full-Body Workout

Surfing 1 hour...1 hour...1.25 hours....30-45 minutes

Fucking tired, got some great waves.

——

Dynamic Warm-Up

2 sets of everything

Band Internal Rotation
And
Glute Bridge w/ Alt. Leg Extensions

Band Squats
And
Band Rows

Jump Switch Lunges
And
Band Chest Press

Band Side Bends w/ TVA
And
Leg Raise w/ Crunch

Glute Ham Raise
And
Rear Delts

2-Up, 1-Down Calf Raise

Band External Rotation
And
Band Good Morning

Band TKE
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Thu Sep 24, 2020 3:19 pm

Wednesday, September 23rd — Surfing

Surfing 2.5 hours

The waves were predicted to be bigger and more fun today. They were not lol

Very tricky conditions, and I was being outwitted. Towards the end I saw bigger sets at Windansea and paddled out through a zoo of people.

Got one nice wave with a slashing turn on the inside.

——

Note: Surfline has a feature that allows you to review footage from certain breaks. I hunted down my best wave and noticed I was chop-hopping (jumping up and down for speed) at the beginning.

This is an inefficient technique vs. a serpentine motion.

That sexy snake slither seems accessible when I do a leg extension motion (which I’ve cut out of my programming), plan to do some slow front and back kicks to get that ability hopefully back.

Note 2: As of Thursday a.m., the surf is pretty flat, but a substantial swell is forecasted for tonight through the weekend. Thursday’s goals are yoga, meditation, soft-tissue work, board repair, and a good diet in preparation.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Working Out, Surfing and Meditating

Post by Bram » Fri Sep 25, 2020 8:38 pm

Thursday, September 24th — Surfing and Accessories

Did 2 sets of:

Upper Traps, Lower Traps, Rear Delts, Serratus, Radial Deviation, Ulnar Deviation, Internal Rotation, External Rotation, Neck Flexion, Neck Extension

TVA

Glute Bridge w/ Alt. Leg Extension, Slow Front Kicks, Band TKE, Slow Back Kicks, Band Adduction, Band Abduction, Calf Raise, Shin Raise, Ankle Inversion, Ankle Eversion

Got kinda panicky with this big swell and tossed in every stabilizer I could think of.

——

Surfing 1 hour

Surfed North County on a date with a novice surfer. The waves were chill, but good for her skill level (the place I surfed yesterday was firing). I got some fun flowy rides, had a nice time with her, and passed on a couple helpful tips.

Friday, September 25th — Surfing

Surfing 20 minutes

Hopped in the water to wish my friend a happy birthday and surfed a couple windy, soft waves.

——

The swell went from small to pumping in the past few hours. Going to check some spots.

——

Surfing 5 hours

Ended up at Big Rock, which was working nicely and not too crowded.

That gigantic stabilizer workout tired my upper body, but seemed to help my knees, hips, and ankles.

Regardless of my surf performance, which was fine — not great — my attitude in the water remained positive.

People did all the things that usually trigger me, and I, eventually in some cases, responded with friendliness and compliments.

I know my mental checklist isn’t finished, but it’s come a long ways:

Feel, connect, have fun, love, be excellent, let go

Oh, and when I came in, in the dark, this random girl offered me a beer and we talked for a while.
"When you seek it, you cannot find it.” — Zen riddle

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