The Virtue and the Way

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

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Bram
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Re: The Virtue and the Way

Post by Bram » Mon Mar 09, 2020 3:57 am

March 2nd-March 8th

M - Surfing
T - Upper Pull, Meditation
W - Rest
R - Meditation, Upper Push
F - BMX Park, Meditation
S - Full Body, Meditation
U - Meditation, Surfing

Highlights:

Great waves both surf days, improved at the BMX park, all my workouts went well!
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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newguy
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Re: The Virtue and the Way

Post by newguy » Mon Mar 09, 2020 1:11 pm

Welcome back!

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Bram
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Re: The Virtue and the Way

Post by Bram » Mon Mar 09, 2020 11:18 pm

Thanks newguy! Hope all is well in your world :)
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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Bram
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Re: The Virtue and the Way

Post by Bram » Mon Mar 16, 2020 12:24 am

March 9th-March 15th

Monday - Surfing
Tuesday - Rest
Wednesday - Lower Body + Surfing x 2
Thursday - Surfing
Friday - Rest
Saturday - Upper Body Pull
Sunday - Upper Body Push

Highlights: +70lb chin-up x 1 rep, aggressive surfing on 3/4 sessions
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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Bram
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Re: The Virtue and the Way

Post by Bram » Sun Mar 22, 2020 7:01 pm

March 16th-March 22nd

Monday - Rest
Tuesday - Surf
Wednesday - Rest
Thursday - Rest
Friday - Rest
Saturday - Rest
Sunday - Surf

Highlights: felt great to take a week off! Surfed well both days in terms of performance. Been timing my meals and can see an increase in muscle mass and decrease in body-fat, plus a more consistent supply of energy.

Rules are:

A) Wait no more than 30 minutes after I wake up or workout to eat.
B) Eat nothing after each meal for the next 2.5 hours. Water, black coffee, and tea is okay.
C) Wait no longer than 4 hours to have my next meal.

The max times are based on when I start to get irritated from low blood sugar, and the min time is how long it takes for me to start to getting hungry after a meal.
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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Bram
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Re: The Virtue and the Way

Post by Bram » Mon Mar 23, 2020 9:07 pm

March 23rd - Back and Legs

With the gym I work at shutdown for ~2-4 months, I set up a new routine based around my lack of equipment.

Today I used tree limbs and a towel for workout gear.

Warm-Up

Squats x 15
Spider-Man Crawl x 10 each side
Side Leg Swings x 15 each side
3 rounds

Activate!

Slow Front Kicks x 20 each side
and
Slow Roundhouse Kicks x 20 each side
and
Slow Back Kicks x 20 each side

Workout

Jump Squats x 20, 15, 15
and
Lying Super-Man - Hands at T [tilt pelvis, squeeze shoulder blades, chin tucked and retracted] x 1 min, 1.25 mins, 1.25 mins

Pull-Ups x 6, 4, 4
and
Jump Lunges x 8 each side x 3 sets

Bodyweight Towel Rows x 15 x 3 sets
and
Glute-Ham Walks [tilt pelvis] x 5, 3, 3

Stretch

Calves, Quads, Glutes, Groin, Hamstrings, Lats, Biceps, Wrists, Forearms
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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Bram
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Re: The Virtue and the Way

Post by Bram » Thu Mar 26, 2020 8:30 pm

March 26th - Chest, Arms, and Core

Warm-Up

Standing Twists [don't rotate lumbar] x 12 each side
and
Chest Cross-Over’s x 15
and
Side Bends [don't bend lumbar] x 12 each side
and
1-Arm Circles Forwards/Back x 10 each direction
3 rounds

Activate!

YTPL’s x 15 of each [did them from a forwards fold, head resting on a chair, supported by a towel]

Workout

T-Rotation Push-Up [hips move with shoulders] x 8, 6, 5
and
Leg Raise w/ Sit-Up x 30, 30, 25

Spider-Man Push-Up [hips don't move] x 6, 5, 4
and
Alt. Leg Raise w/ Isometric Crunch x 24, 21, 16

Band Biceps Curls x 3 sets
and
Band Triceps Kickbacks x 3 sets

Stretch

Hip Flexors, Glutes, Chest, Biceps, Triceps, Obliques (side bend with hands on hips), Wrists, Forearms, Rotator Cuff
Last edited by Bram on Sat Mar 28, 2020 9:14 pm, edited 1 time in total.
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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Bram
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Re: The Virtue and the Way

Post by Bram » Sat Mar 28, 2020 9:13 pm

March 28th - Back, Legs, and Cardio

Run 30 minutes + Stretch

Warm-Up

Arm Circles Forwards x 10/Backwards x 10
Squats x 15
Spider-Man Crawl x 10 each side
Side Leg Swings x 15 each side Rd 1, Front Leg Swings x 15 Rd 2, Back Leg Swings x 15 Rd 3
3 rounds

Activate!

Slow Front Kicks x 20 each side
Slow Roundhouse Kicks x 20 each side
Slow Back Kicks x 20 each side

Workout

Jump Squats x 20, 20, 15
and
Lying Super-Man - Hands at T x 1.5 mins, Hands at P x 1.5 mins, Hands at L x 1.5 mins

Pull-Ups x 7, 5, 5
and
Jump Lunges x 10 each side, 10, 8

Bodyweight Rows x 20, 15, 15
and
Glute-Ham Walks [tilt pelvis] x 8, 6, 6

Stabilize!

Band TKE x 20 each x 3 sets

Stretch

Calves, Quads, Glutes, Groin, Hamstrings, Lats, Biceps, Wrists, Forearms

A note: after I did this workout on Monday, I skateboarded and surfed and my left knee felt unstable. That night I added in some band tke's and my knee has felt fine ever since, including surfing on Tuesday and skateboarding Tuesday-Saturday. So will keep the VMO work in at the end.
Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

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