Working Out, Surfing and Meditating

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Re: Working Out, Surfing and Meditating

Post by Bram » Sun Sep 01, 2019 3:25 am

Saturday, August 31st

Surfing 45 minutes

After 5 days of almost non-existent waves (I heard of one place earlier in the week that had waves called V Wall, but only after the fact), San Diego finally had some swell forecasted. I went to a local beach that usually has 3-8 people (and can handle about that many), to find 15-20 in the water with small waves.

But I paddled out and stayed patient. I almost drilled two little kids on one wave (I grabbed the rail of the board and turned hard to try and eat shit and dodge them, but ended up falling - gently - on one of them...then the next wave washed me over him again). Got a few fun ones and finished with a great wave!

Legs felt like death yesterday, so sore!
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Tue Sep 03, 2019 3:34 pm

Monday, September 2nd

Surfing 45 minutes

Another horde of people, relatively speaking. Got a handful of fun waves, but my board didn't feel it had the juice - I felt like I was losing speed on anything I attempted.

Later in the day, I had an option of doing laundry/chores and surfing again, or sitting on my ass and playing video games. Well I played video games and as I drove to a birthday dinner last night I saw stunning, uncrowded waves. And today I woke up to a messy apartment. Balls.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Tue Sep 03, 2019 10:27 pm

Tuesday, September 3rd

Focusing again on inhaling through nose, exhaling through mouth and whatever is in the [...] brackets.

Lat Pulldown OHG [smoothly squeeze shoulder blades down and back] 70lbs x 15, 12, 10, 10
and
DB Bench [stretch chest on eccentric] 60's x 10, 8, 7, 7
note: the lat pulldown was so dramatically different with this form...posture immediately felt better

Seated Cable Row [smoothly squeeze shoulder blades down and back] 35lbs x 15, 12, 10, 10
and
DB Seated Shoulder Press [feel upper back on eccentric] 27.5's x 8, 6, 20's x 10, 8
note: after one set of rows my upper back was pumped

DB Hammer Curls [neutral shoulder blades] 20's x 14, 12, 9, 8
and
PG Pushdown's [neutral shoulder blades] 40lbs x 16, 14, 12, 10

Hanging Knee Raise [smoothly contract low and upper abs] x 4 sets
and
BOSU Band Sit-Up w/ Red Band [smoothly contract low and upper abs] x 4 sets

45 Degree Side Bend Iso [contract glutes and tva] x 1 minute each x 4 sets
and
Cable Reverse Fly 15lbs [smoothly squeeze shoulder blades down and back] x 15 x 4 sets

General notes: my posture and shoulders felt great until I did the hanging knee raises (I used the ab straps)....I couldn't keep good shoulder blade alignment during this and my shoulders felt worse afterwards....on the arms I focused on both neutral shoulders and trying to feel the muscle contract through the full ROM....on side bends I tried to keep shoulders and hips both pointed directly ahead (like 2 pairs of headlights).

----

Heard the surf was super good so ran home, grabbed my board and surfed Hospitals (a break I never go to, but the closest one to my gym). The waves were small but fun. Got back to my car and I was so worried about being late realized I was only out for...

Surfing 10 minutes

----

With my extra time before work...

Meditation 15 minutes [counting each exhale, alarm went off on the exhale of breath 94]

----

Surfing 90 minutes

Although I was out for 9x times as long as earlier, I caught less waves. Got one immediately, then waited for half-an-hour and caught a mushy set wave (there were nice set waves on display). Then waited for an hour and paddled in. Meanwhile, my buddy Gilbert caught 15-20 waves on the inside. I stubbornly held on for something that never came, instead of going in and enjoying myself. :-k
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 04, 2019 11:08 pm

Wednesday, September 4th

Surfing 2 hours

Went to Blacks, which is like a 20 minute drive and a 25 minute walk each way, looked kinda good/terrible when we arrived and devolved to okay/terrible. Also was super stoned (haven't smoked in a month or two) and thought the cliffs there were gonna fall on us and kill us. Did see two dolphins up close so that was cool.

Got maybe two waves that didn't immediately end and didn't ride those well.

Meditation Class [counting breaths, made it to 30] + Compassion Meditation

Hung out with a PT over the weekend and she talked about the importance of diaphragmatic breathing. Had the class start with 10 diaphragmatic breaths (feel the belly rise before the chest).
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Sun Sep 08, 2019 1:38 am

Friday, September 7th

Meditation 15 minutes: repeating "love" on the breath in and breath out.

After I finished I thought of doing "forgiveness." I've used that in the past and found that helpful.

Saturday, September 8th

BB Wide Stance Squats [height is 7 blocks + step + 2 x 10lb plates] 185 x 15, 205 x 6, 225 x 5, 245 x 3
and
DB Calf Raise 35lbs x 15 x 4 sets

DB Walking Lunges 30's x 15, 35's x 12, 40's x 10, 8
and
DB Decline Bench Shin Raises 35lbs x 20, 40lbs x 15 x 3 sets

Band Side Walk w/ Purple Band x 20 each x 4 sets [neutral hips and engage core, abs worked!]
and
BOSU Ball Glute Bridge w/ Stability Ball Adduction Isometrics of 5 seconds x 10 reps x 4 sets [posterior pelvic tilt, lots of glute work]

Glute Ham Raise Eccentrics x 8, 7, 6, 5 [posterior pelvic tilt]
and
Slow Front Kicks x 20 each x 4 sets [posterior pelvic tilt]

BB Athletic Stance Deadlifts 95lbs x 12, 10 x 3 sets
and
TKE w/ Purple Band x 20 each x 4 sets [posterior pelvic tilt]

Although I had a nice strength boost from last weeks workout [2 two-legged presses: wide squats and standard leg press], my knees on Wednesday when doing a long downhill walk felt off. I decided to reintroduce the slow front kicks, which are basically an unloaded leg extension. Using the posterior pelvic tilt on that exercise both felt good and caused my abs to fire hard on my final set. Doing the posterior pelvic tilt on the tke's really isolated the VMO and caused me to do it with feet neutral - I tend to use a staggered stance on these. Great workout, but tiring!

----

Surfing 30 minutes

Headed quickly down to the beach and hopped in just as the sun was half-way past the horizon. Got a few fun waves and my legs felt great! My turns felt good again, stoked to reintroduce the leg extensions. At one point I got caught in 30lbs+ of seaweed and was panicking in trying to get it off and out of the way of the other surfers. I took my leash off, but with the current could barely pull the board to me. After a good little struggle I freed my leash, but I was yelping in distress. At the end I got a gorgeous wave in to the beach, but as I jogged along the little sea-side cliffs a set came in and hit me pretty good. Didn't smash me into the rocks, but it wasn't far from it. That's twice today the ocean demonstrated it's power and neither time was I expecting it.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Sun Sep 08, 2019 9:55 pm

Sunday, September 8th

Surfing 2.25-2.5 hours

Super fun conditions. Lots of waves, not many people. Had a number of wipeouts including ditching my board and going over the falls on the take-off. Legs are sore but feel good!

My neighbor suggested I take two extra strokes deeper on every wave (heading into the curl of the wave). This had about an 80% success rate. 20% of the time I was catching I waves I probably would have missed. 60% of the time I was getting deeper, lending me more speed. 20% of the time I was too deep and took harder wipe-outs than I would have, or missed a section I might have made. I think the rule is too simplistic, but I'm definitely missing good waves by not being deep enough part of the time.

Foam Rolling + Stretching 20 minutes

Feeling a bit tired, so thought some mobility would do me good. One stretch I liked was child's pose to the side with the stretching arm on top. Foam rolling my L hamstring, R lat, both vmo's and both quads were all intense.

Surfing 1 hour

Felt pretty good, post roll and stretch, so headed down to the beach. The waves had stayed fun and the crowd had thinned out, yay! As earlier I backed off some waves, but the only time I recall eating it was on my last one when I tried to connect my turn into the white water. Often this bounces you back and leaves you in the fastest part, but occasionally the wave is powerful and you get smashed. I got smashed. A guy I'm friendly with, Issac (who's surfed the past 80+ days without a day off), said I was charging the hardest he's ever seen me. Nice compliment!! Oh and when we came in the beach was gone, so we had to paddle north against the current. After being stuck here in similar conditions a year ago, and learning after the fact how to get out, it felt good to have a plan.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Tue Sep 10, 2019 12:11 am

Monday, September 9th

Surfing 2.5 hours

So....every once in a while the surf gods come together. Went to a nearby spot with my two buddies and it looked kinda mediocre. No one else was out though and we were excited to have a break to ourselves. As we are paddling out a big, plentiful set comes through and mows us all down. We proceeded to have the next 90 minutes alone with a lot of good waves rolling through. Getting to cheer for your friends over and over while they are catching fun waves is a wonderful feeling. Finally one other person came out and we all continued to catch lots of waves.

My surfing felt awesome today - with an exception.

Paddling felt strong, my drops felt strong, my turns felt strong, BUT!

I was really pushing today and my legs kept buckling when I did. So my guess is when I did the posterior pelvic tilt on my VMO I fucked up the firing (my legs only seem to buckle this way when my VMO is undertrained).


----

Meditation Class

Started with stretching (knee to chest, lying pigeon, legs across, lying hamstring, lying quad, inner thigh, legs crossed reach to the side, forward fold x 2 - second time with opposite legs crossed).

We did the "forgiveness" meditation - repeating forgiveness at your own pace, followed by compassion meditation and sharing what we're grateful for. In the background I had a recording of ocean waves breaking. Good vibes today!


----

Band TKE w/ Purple Band x 20 each x 2 sets, Green Band x 20 each x 2 sets

So same as leg day, just no pelvic tilt.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 11, 2019 10:38 pm

Wednesday, September 11th

Surfing 1 hour and 10 minutes

San Diego has been hit with a hurricane swell for the past week or so. This means warmer water, higher tides (warmer water expands) and lots of good opportunities for waves. Went to my local spot and it looked okay, but as I'm paddling out I saw a gorgeous wave come through and some guy I'd never seen tear the bag out of it.

I picked off some small waves that no one was interested in and as the session wore on I started getting larger and longer rides.

Really an outstanding session. My paddle speed and endurance feels great, my balance felt solid. And a beautiful late summer day with good vibes in the water definitely helps too :)

----

Meditation Class

"Forgiveness" meditation + Compassion Meditation

At the retirement home I teach at, I feel I need some sort of intro (like on Monday at the gym I teach at I had them start with stretching for 5-10 minutes). Just got into it without some sort of "meditation warm-up" and it seemed off.

----

Cable Reverse Fly [posterior pelvic tilt, draw shoulder blades down and back] 15lbs x 20, 20, 15, 12
and
Glute Bridge with Alt. Leg Extension [posterior pelvic tilt] x 15 each, 15, 10, 8

Box Jump 30" x 10, 33" x 10, 36" x 10 x 2 sets
and
Med Ball Chest Pass at Incline 6lbs x 20 x 4 sets

Hollow Body Hold on Air-Ex Pad [posterior pelvic tilt] x 35 seconds, 28, 20, 15
and
45 Degree Side Bend [posterior pelvic tilt] x 45 seconds each side x 4 sets

1-Arm KB Row with Drop and Catch on Lowering [draw shoulder blades down and back] 24lbs x 12R/10L, 16lbs x 10 each, 8, 5
and
KB Swing [posterior pelvic tilt] 36lbs x 15, 12, 10, 8

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

Cable External Rotation - Elbow by Side [draw shoulder blade down and back] 15lbs x 15 each, 10lbs x 15 R/12L

Sahrmann Exercise Level 1 x 15 each, 11, 9, 7

Felt abs working hard on cable reverse flys....when I did my first 1.5 sets of box jumps I could feel my abs contract on each landing...on the 45 degree side bend hold, I put my bottom leg's foot forwards. Usually this bugs my left knee, but I think it's because I always have my right foot forwards, no matter the side....

----

Surfing 45 minutes

Super fun! Kinda wishy-washy and chaotic, but still got waves.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Fri Sep 13, 2019 8:34 pm

Thursday, September 12th

Was undecided on the KB swings yesterday, so threw in:

45 Degree Low Back Extension Isometric [posterior pelvic tilt] x 75, 75, 75, 45 seconds

Surfing 1 hour

Surfed pretty shitty. Arms felt gassed out from yesterday, passed up on a number of waves because I didn't feel I had the speed in my arms, or legs, to make it to my feet. And when I did pop up my legs felt off.

But still had fun being out there :)
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Sat Sep 14, 2019 11:14 pm

Saturday, September 14th

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

Lat Pulldown OHG [squeeze shoulder blades smoothly down and back] 85lbs x 13, 10; 70lbs x 10, 9

DB Bench 65's x 10, 8, 7, 7

Seated Rows [squeeze shoulder blades smoothly down and back] 35lbs x 15, 15, 12, 12

DB Lateral Raise 12.5's x 17, 15's x 10, 7; 12.5's x 10

DB Hammer Curls 20's x 15, 12, 10, 9
and
DB Skull-Crushers 20's x 10, 8, 7, 5

Decline Knee Raises [posterior pelvic tilt] x 15, 15, 12, 10
and
45 Degree Side Bends [posterior pelvic tilt] x 1 min. each side x 4 sets

Cable Reverse Fly [squeeze shoulder blades smoothly down and back] 15lbs x 15, 12, 10; 10lbs x 12

Cable Internal Rotation - Elbow on Knee 30lbs x 20 each, 16 each

Stretching and Foam Rolling 15 minutes

----

Surfing 45 minutes

So the super popular surf break by my house had 50 or so people on it, and another break had 0. I paddled out alone on a stunning day and got 10-15 waves. For the most part they were pretty small, but occasionally I got a bigger one. Came in post-sunset. Yeehaw!
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Sun Sep 15, 2019 11:59 pm

Sunday, September 15th

Surfing 1.5 hours

The waves were bigger, but, for the most part, a bit less powerful than yesterday. Got a lot of rides, but towards the end my brain and body got fatigued and I fell on a nice one, and took a couple waves that I should have let go (the one behind had better shape).

Breakfast was a couple bananas and a few cups of water, so guessing low fuel supplies.

----

Watched a very informative video on how to catch barrels.



Some tips:

1) If you imagine the wave as a triangle, you don''t want to take off to close to the peak of the triangle. It's the steepest part and the most likely for you to fall. The heavier the wave, the further behind the peak you want to be.

2) If you end up taking off late, stomp your tail and weight your toes on your front side. If you are on your back side, grab your rail, stomp your tail and weight your heels.

3) Take off in the middle of the wave, not the top. It's easier and if the wave is strong enough it will suck you up and over the falls if you take off too high up.

4) On a steep wave, as quickly as you can get your torso parallel to the wave. It will glue you to the face more, having your shoulders perpendicular will send you towards the bottom of the wave.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Mon Sep 16, 2019 6:21 pm

Monday, September 16th

Surfing 1.5 hours

Slow waves. Felt that I needed a bigger board. I own two bigger boards and have lent them both out, need to get them back.

Spent part of the session working on keeping everything but my back arm as still as possible, and part of the session surfing without any focus. Surfed better with the increased stillness, but I struggled to generate enough speed...that could have been from riding the wrong board today, or maybe my core needs to be stronger, or some other factor.

Another area of improvement I could work on is the smoothness of my pop-up. I tend to either get to my back knee, or stomp the board as I leap to both feet. In both cases it leaves my body leaking energy and taking longer to get to that point of stillness I was searching for today.

----

Meditation 15 minutes [naming thoughts and sensations]

My low back felt great - either the posterior pelvic tilt, returning to stretching, re-introducing foam rolling, or all three.

----

Thinking about my training and reviewing some of my client's notes, I'm going to make the following changes to our upper and full-body workouts:

Day 1 Upper Back/TVA: int rotation, ext rotation, rev fly, tva x 1-2 sets of all
Day 2 Upper Back/TVA: int rotation, tva x 2-4 sets of all
Day 3 Upper Back/TVA: ext rotation, tva x 2-4 sets of all
Day 4 Upper Back/TVA: rear delts, tva x 2-4 sets of all

For clients who don't need internal rotation, the schedule is:

Day 1 Upper Back/TVA: ext rotation, rev fly, tva x 1-2 sets of all
Day 2 Upper Back/TVA: ext rotation, tva x 2-4 sets of all
Day 3 Upper Back/TVA: rear delts, tva x 2-4 sets of all

Combining rear delts, rotator cuff and TVA frees up an additional slot on full-body days, this slot will be used to include both a bent-leg and straight-leg glute extension (as opposed to one or the other).

----

Stretching + Meditation [counting inhale length and exhale length] + Compassion Meditation

----

Tried to do a bunch of tasks and skipped my gym workout time, but wanted to start the new upper back program:

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

Sahrmann Level 1 x 15 each x 2 sets
and
Cable Reverse Flyes [squeeze shoulder blades down and back] 15lbs x 20 x 2 sets

DB Side Lying External Rotation [squeeze shoulder blades down and back] 5lbs x 20 each, 15 each

----

Surfing 30 minutes

Beautifully glassy conditions, but waves were a bit sparse. Everyone cleared out and I thought about sharks ripping off my limbs. Caught 5-6 waves.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 18, 2019 12:16 am

Tuesday, September 17th

I don't know what particularly inspired me to make this leg workout even longer, maybe it was watching the Adam Ondra videos I posted in the training forum, where he seems willing to do ANYTHING to make him a better climber. In any event:

BB Squats - Wide Stance 225 x 8, 6; 235 x 5, 245 x 3
and
DB Calf Raises 35lbs x 15, 45lbs x 14, 25lbs x 15, 12

Leg Press - Athletic Stance 270lbs x 10, 12, 10, 10
and
Seated Calf Raises 35lbs x 10, 12, 10, 10

1-Leg Bench Squats x 5 each, 5, 3, 3
and
DB Shin Raise 40lbs x 20, 15, 12, 10

Standing Band Adduction - Red x 20 each x 4 sets
and
Slow Front Kicks x 20 each x 4 sets

1-Leg Hamstring Curl 30lbs x 8, 20lbs x 7, 10lbs x 7, 6
and
Slow Front Kicks x 20 each, 15 x 3 sets

BB Deadlifts - Athletic Stance 95lbs x 12, 115lbs x 10, 135lbs x 8, 6
and
Band TKE - Purple x 20 each x 4 sets

Stretching and Foam Rolling 15 minutes

I'm reasonably sure this is the biggest leg workout (in terms of sets) of my life. Took a bit shy of 2 hours for everything.

Oddly enough I felt great afterwards, legs felt fresh. 20 minutes later though, after eating, an incredible wave of fatigue hit me which lasted about 2 hours.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Wed Sep 18, 2019 9:07 pm

Wednesday, September 18th

Surfing 45 minutes

This is hyperbole and I'm getting too ahead of myself....legs felt fantastic for surfing today. I think the program I did yesterday is exceptional.

Interestingly, as one door seems to close (what to do with legs???) another one opens. It felt very much that my thoracic/cervical mobility was limiting my ability to rotate my head smoothly backwards and forwards to gauge the steepness and proximity of the breaking wave.

There's this feeling of energy leakage that I mentioned a few entries ago, and whatever is going on in that area (I have a bit of a forward head position) is not being addressed.

----

Chair Meditation [focusing the attention on the breath entering and exiting the nostrils or lips; repeating "compassion" at your own pace] + Compassion Meditation + Gratitude Reflection

Loved today's focus on the breathing combined with the word....felt rather grateful afterwards. :heart:

----

Meditation 15 minutes [noting thoughts] + Nature Connecting 15 minutes

----

Surfing 45 minutes

Ate shit on a couple, but got one very nice wave. Definitely have a mobility issue in my neck/thoracic, turning my head to the left on the surfboard seems okay, but turning to the right seems off. Like if I'm paddling for a wave, I can glance over my left shoulder fine, but when I look over my right it seems to screw me up.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Re: Working Out, Surfing and Meditating

Post by Bram » Thu Sep 19, 2019 8:42 pm

Thursday, September 19th

After surfing last night, I came home and reflected on how good my legs felt, and what I could do to bring that feeling to my entire body.

After surviving such a high workload on my legs and surfing well, I thought that my upper body might have a bigger capacity than I've been holding myself to.

DB Bench 50's-60's x 4 sets
and
Machine Chest Fly 85-100lbs x 4 sets

DB Lateral Raise 10's-12.5's x 4 sets
and
BB Incline Bench Front Raises 9lbs-20lbs x 4 sets

Triceps Push-Downs 35-42.5lbs x 4 sets
and
Leaning Overhead Rope Triceps Extensions 35-42.5lbs x 4 sets

45 Degree Side Bends x 4 sets
and
Sahrmann Exercise Level 1/2 x 4 sets

Cable Internal Rotation - Elbow by Side 50lbs x 20 each x 2 sets
and
DB Side Lying External Rotation 5lbs x 20 each x 2 sets

Cable Internal Rotation - Elbow on Knee 30lbs x 15 each x 2 sets
and
DB External Rotation - Elbow on Knee 5lbs x 15 each x 2 sets

Stretching and Foam Rolling 15 minutes

----

Worked out with one of my clients who loves moving, but hates the indoors. Some highlights:

Dribbling a soccer ball forwards and backwards; keeping a tennis ball aloft; bouncing a tennis ball back and forth (switching hands every bounce was a fun challenge); bouncing a ball with the right hand - catching your partners ball with your left hand, and vice versa; bouncing two balls to your partner; bouncing one and two balls against a wall and catching them
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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