Working Out, Surfing and Meditating

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
motherjuggs&speed
Gunny
Posts: 594
Joined: Thu Oct 10, 2019 6:08 am

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.

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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
Gunny
Posts: 594
Joined: Thu Oct 10, 2019 6:08 am

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?

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

User avatar
Bram
Sergeant Commanding
Posts: 5995
Joined: Sat Apr 01, 2006 11:38 am

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

Post Reply