IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Sun Dec 23, 2018 1:01 am 
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Saturday, December 22nd

Nature 15 minutes

This is a practice I picked up a few years ago. You go in a natural environment and immerse yourself in the experience. Today I sat on my balcony and watched the trees sway in the wind, birds fly around, etc.

Surfing 1.25 hours

Surfed pretty skanky. Got some decent rights with cutbacks, but just felt out of sorts. On one wave I popped up, kneed myself in the elbow, knocked my arm off the board and fell.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sun Dec 23, 2018 9:18 pm 
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Sunday, December 23rd - Upper Body

Stretch Upper Body

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

Chin-Ups x 8, 6, 5, 4
and
DB Bench 65's x 6, 60's x 6, 55's x 8, 8

DB Alternating Hammer Curl 30's x 8, 7, 6, 5
and
Cable Push-Downs 42.5lbs x 15, 12, 10, 10

Machine Reverse Fly 70lbs x 15, 12, 10; 55lbs x 12

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

Repeat Stretches

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Mon Dec 24, 2018 10:03 pm 
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Monday, Christmas Eve - Lower Body Stabilizers

Band Side Walk - Purple x 20 each x 2 sets
and
Band 1-Leg Standing Bent-Leg Adduction - Purple x 20 each x 2 sets

Slow Side Kicks x 20 each, +10lbs x 20 each
and
Band 1-Leg Standing Straight-Leg Adduction - Red x 20 each x 2 sets

DB Shin Raise +27.5lbs x 20 each x 4 sets
and
Glute Bridge with Alt. Leg Extension x 15 each x 2 sets; Straight Leg Glute Bridge - Between Benches x 15, 10

Band TKE - Purple x 20 each x 2 sets
and
Slow Front Kicks x 20 each x 2 sets

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Wed Dec 26, 2018 8:55 pm 
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Wednesday, December 26th - Upper Body Push

Stretch Upper Body and Core

DB Bench 65's x 8 x 4 sets
and
Plate Side Bends 45lbs x 15, 15, 12, 10

DB Seated Shoulder Press 35's x 10, 8; 30's x 7, 6
and
Leaning Overhead Rope Triceps Extension 42.5lbs x 12, 10, 8, 6

DB Side Lying External Rotation 7.5lbs x 20 x 2 sets, DB Seated External Rotation 5lbs x 20, 15

Note: Engaged abs/flattened back on side bends, shoulder press and triceps. Definitely decreased my numbers, but felt great!

Repeat Stretches

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Fri Dec 28, 2018 4:10 am 
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Thursday, December 27th - Lower Body

Surfing 45 minutes

Waves were somewhat big, fairly nice shape and I was unnaturally low in confidence. After backing off a dozen waves, I finally committed and made a few decent turns - got one more good wave and came in. My legs on my turns felt weak and I just sensed I was slow - both paddling and popping up.

----

Meditation 15 minutes (noting)

----

Stretch Full Body

BB Back Squats 135 x 8 (my legs were shot after this first set), 95 x 8, 65 x 8, 45 x 10
And
DB Calf Raises 25lbs x 20, 35lbs x 20 x 3 sets

Bodyweight Lunges x 15 each x 4 sets
And
Lying Hamstring Curls 70lbs x 12, 12, 10, 8
And
45 Degree Lower Back Extensions x 15, 12, 10, 10

Stretch Lower Body

Looked up how long it's been since I've done a leg workout, not just stabilizers...November 12th! 6 weeks, no wonder they felt weak surfing and tonight! Flexed glutes on way up on hamstring curls, good addition. Hamstrings much more flexible on the post-workout stretches.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sun Dec 30, 2018 4:05 am 
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Friday, December 28th

Meditation 15 minutes (noting)

Saturday, December 29th

Meditation 15 minutes (noting)

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sun Dec 30, 2018 8:33 pm 
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Sunday, December 30th - Lower Body

Stretch Lower Body

BB Back Squats - Athletic Stance 135 x 10 x 4 sets
And
DB Calf Raises 35lbs x 20, 45lbs x 15 x 3 sets

DB Walking Lunges 20's x 15 each x 4 sets
And
Lying Hamstring Curls 80lbs x 12 x 4 sets
And
BB Deadlifts - Athletic Stance 95lbs x 12, 115lbs x 10 x 3 sets

Stretch Lower Body

Notes: last workout I used a wide stance for my squats. I could feel a bit of impingement in my hips during the workout, and the last few days my L inside knee has felt sore and weak. Decided to repeat the workout with a different stance. There was a noticeable relief in my L anterior hip during the workout and the knee seems to feel better. Surf has looked great the last two days but my knee wasn't giving me any confidence. Hopefully I'll feel up for it later on (and we'll have good waves here).

Surfing 1.75 hours

My surfing felt great! My friend Mikael, who usually doesn’t comment, said it looked like I was surfing really well. Nice turns, flow between maneuvers and overall harmony. But my paddle speed felt slow and I didn’t catch all that many waves. Super happy to feel like I was surfing solidly after two weeks of feeling off!

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Tue Jan 01, 2019 1:07 am 
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Monday, December 31st - Upper Body Stabilizers

Stretch Upper Body

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

45 Degree Behind Back Wall Pushes x 1 minute each x 4 sets
and
Standing Band Around Wrist Incline Presses - Green x 8, Orange 10, 8, 7

Band Around Head Standing Neck Extensions - Purple x 20, 20, 15, 10
and
BB Ulnar Deviation (pinky moving towards forearm) 9's x 20 x 4 sets

Sahrmann Exercise - Level 1 x 15 each x 2 sets, 8 each, 7 each

Cockamamie workout routine. I took a few exercises that the resident PT had given to a client (wall pushes were for low traps, band presses were for serratus). I don't think I necessarily performed them correctly. They were both hard. Neck thing was for posture. I dunno. Weird workout. But my upper body feels like a limiting factor and I want to be open-minded to getting it optimized.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Wed Jan 02, 2019 4:21 am 
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Tuesday, January 1st - Upper Body Stabilizers

Wasn't satisfied with yesterday's workout, so did a different version.

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

Wall Slides x 20 x 4 sets
and
Scapulae Push-Ups x 20 x 4 sets

BB Ulnar Deviation 9's x 20 x 2 sets
and
BB Radial Deviation 9's x 20 x 2 sets

Cable Harness Neck Extension 15lbs x 20 x 2 sets
and
Cable Harness Neck Flexion 15lbs x 20 x 2 sets

Cable Internal Rotation - Elbow on Knee 30lbs x 20 each x 2 sets

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Thu Jan 03, 2019 12:12 am 
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Wednesday, January 2nd

Kayaking 1 hour

Meditation 10 minutes

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PostPosted: Thu Jan 03, 2019 7:19 pm 
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Thursday, January 3rd - Upper Body Stabilizers

Attempt number three at this:

DB Shrugs 35's x 20 x 3 sets, 40's x 15
and
Machine Reverse Fly 40lbs x 18, 20, 15, 11 (draw shoulder blades down and back)

Dip Bar Shrugs x 20, 20, 15, 15 (draw shoulder blades down and back)
and
Scap Push-Ups x 20, 20, 20, 15 (flatten low back, flex abs and draw abs in)

DB Side Lying External Rotation 7.5lbs x 15, 5lbs x 12, 10, 8 (draw shoulder blade down and back)

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sun Jan 06, 2019 2:19 am 
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Saturday, January 5th

Hatha Yoga 1.25 hours

Before we started, the teacher talked about how many things you can concentrate on in yoga: breath, alignment, strength, flexibility and so on. She said to pick one to focus on during class. I chose alignment and enjoyed having just one subject to ground me. She also said "dope poses" and "chill stretches." I liked the mix of yoga talk and stoner Southern Californian.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Mon Jan 07, 2019 5:01 am 
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Sunday, January 6th

Rained quite a bit yesterday, though before that was excellent waves (after was quite good as well). Decided to take another rest day in preparation for yet another go at a balanced program:

Workout 1: Lower Body
Workout 2: Upper Body Pull
Workout 3: Upper Body Push
Workout 4: Full Body: Athletic Emphasis (plyometrics and isometrics mainly)

Almost every major muscle group gets two exercises (abs, lats, chest, quads, hamstrings and so on). And there's a bit of accessory work, though I've decreased it for the upper body (ditching forearms, neck and serratus).

It's a bit long, and it takes away a few things that have worked for me in the past, but it has a nice flow to it.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Tue Jan 08, 2019 2:26 am 
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Monday, January 7th - Lower Body Stabilizers

Surfing 20 minutes

Haven't been wanting to surf, for unknown reasons, but had a small window this morning. Just got a few waves before work. Beautiful day. Warm, sunny, and brilliant blue skies.

----

After, I was preparing myself mentally to start the workout program I wrote about yesterday. I noticed I was thinking that it's so long, I should probably skip a second surf session to have enough energy to do it.

Mental alarm bells immediately went off. The whole point of my program is to help me surf better! Having to skip a surf to go to the gym is a failed program.

I decided to say fuck it to my redesign and stick with what I've been doing.

----

Box Pistols 30" x 15 each, 27" x 12 each x 3 sets

DB Decline Bench Shin Raise 30's x 20, 20, 15, 15
and
Glute Bridge with Alternating Leg Extension x 15 each x 4 sets

Mini-Band Standing Storks (a glute medius exercise) - Red x 15 each x 4 sets
and
Side Plank 1-Leg Bench Adduction (an adductor exercise) x 20 each, 20R/10L, 12 each, 15 each

The PT at the gym works with a ton of NFL players and, aside from the shins, these are all his exercises. He said that pistols are fine as long as you avoid the knee collapsing inwards. And he likes them at 80 degree range, 90 degrees if you can do them. I was probably at 20-30 degrees.

----

Surfing 30 minutes

Got a few more waves. Some short rights, a nice left that I botched my turn on after it started to open up and a little layback on my last wave.

----

Meditation 15 minutes (noting) + Compassion Meditation

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Wed Jan 09, 2019 1:18 am 
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Tuesday, January 8th

Woke up at 530am, cooked bacon for the first time (lesson #1 don't put oil in the pan like I did, a stew of grease ensued) with eggs and it was epic.

Surfing 1 hour

Exceptional waves! Got some sick turns, ate shit on my biggest wave - caught it just as the sun peeked out behind the houses. Made the drop to the bottom then dug my nose and got rolled. Super fun session!!

----

Checked the spot I surfed earlier and it was going off - 5 foot spitting barrels. But my buddy told me La Jolla Shores was great. Now La Jolla Shores is almost always shitty. The waves immediately close out the vast majority of the time, but there are days where it is really fun.

I caught about 50 waves, and 46 of them closed out. Hahahah. But at the end I got a nice left with a solid carve on it and a nice right with a good backside snap.

Surfing 1.5 hours

----

Alternating Knee Tucks (back flat, abs flexed, abs drawn in) x 15 each x 3 sets

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Wed Jan 09, 2019 11:03 pm 
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Wednesday, January 9th

Massive swell hitting today, me and my buddy had plans to surf at dawn, but I lagged and then we drove around for an hour. Surfed 8-1030am.

Surfing 2.5 hours

Went to a spot about a mile South of me. Waves were awesome, 4-5 people out (including my friend), 4-6 foot waves. Surfed pretty good, but felt a bit uncoordinated. Usually that means a plyo day, which I haven't done in a month. Managed a big left, and some other lefts and rights. Pretty epic!

Meditation + Compassion Meditation

Taught class in a new style: focused on deep breathing (breath 1 relax your shoulders, 2 relax your hands, 3 your face, 4 your body)....then repeat impermanence at whatever cadence you want, after a few minutes, repeat it once on the inhale, once on the exhale....then only after the exhale, before the inhale....then just breathe.

Skateboarding 30 minutes

After work I skated around checking a bunch of spots, the swell had become unruly between this morning and 2pm. There would be a wave or three, then a spot would just shut down.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Fri Jan 11, 2019 1:54 am 
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Thursday, January 10th

Stepped on a tack yesterday on my way to the Ocean, got a tetanus shot last night and woke up with a very sore shoulder. By the afternoon though it was feeling better.

Surfing 1.75 hours

BIG swell, drove around a bit and settled on inside PB Point. This is my go to for big wave days, it's easier to deal with the waves (because they are more gentle) and they tend to break for a long-ass time.

Got a number of big rides, got some compliments from fellow surfers, surfed a couple all the way in and got stuck in a tiring rip current. Body felt good (that shoulder stabilizer program I did I think is awesome), but was skipping out a bit on some of the waves. More gym time should help, but this swell is hitting, rain is forecasted in the next few days and I don't know if I want to sacrifice some of my dwindling energy reserves.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Fri Jan 11, 2019 11:33 am 
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Friday, January 11th - Lower Body Stabilizers

Thought about Syaigh and Fat Cat saying how much they valued leg extensions and decided to add them back in, in the form of slow front kicks.

Glute Bridge with Alternating Leg Extension x 15 each x 4 sets
and
Slow Back Kicks x 20 each x 4 sets

Slow Roundhouse Kicks x 20 each x 4 sets

Slow Front Kicks x 20 each x 4 sets

1-Leg Squat x 20 each x 4 sets

Cossack Squat x 6 each, 5, 5, 4

The slow back kicks I did with my supporting leg flat, my range was poor and it was hard to activate my abs (which always seems to make this exercise feel correct). The 1-Leg Squat was literally just standing on one foot with my free leg behind me and knocking out reps.

----

Got my lunch break, saw the surf was fun and couldn't do it. Went home, ate 1.5 bags of cookies, stared at the ceiling and paddled out with my neighbor Frank.

Surfing 45 minutes

Was much smaller than it's been, slightly offshore winds, blinding glare from the winter skies and sun. There was just four to five of us out there. Got a ton of waves! And that leg combination I did made a big difference, I was ripping my turns again, pumping between maneuvers. At one point I did a carve and dug my heels in while lifting my toes off the board...unusual. My last wave I turned so hard I spun my board around 180, then it spun back - love that feeling!!

There's rain forecasted for 3am tomorrow, I'm happy I rallied for one more surf before the water quality gets questionable. Body is tired and I think the caffeine I had fucked my sleep up last night.

----

Seated Meditation + Walking Meditation

Signed up for a 6-week course at a local health clinic. Tonight was the first class and led by a Zen monk ordained in Thich Nhat Hanh's order. It was excruciatingly boring! The guy talked and talked (and talked), he talked during the seated meditation so much I couldn't hear my own thoughts. But during the walking meditation thankfully it was silent. Concentrated on the in breath with the left foot, the out breath with the right foot. The one time I really got off focus (was wondering if the restaurant I was walking by was out of business) I lost my balance, the rest of the time I felt pretty dialed in.

At the end he opened it up to questions....wouldn't necessarily answer them, then he'd talk and talk and talk about something maybe related? Then wait silently for minutes for the next question. The audience looked zoned out and uncomfortable. 5 more weeks?

----

Was woken up at 3am to pounding rain. So happy I got one more surf in today!!

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sun Jan 13, 2019 6:17 am 
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Saturday, January 12th

Slow Flow Yoga 1.25 hours

Shoulders were exhausted from all the surfing. Skipped a bunch of poses because I wanted to rest them.

Later in the day I checked the surf. Looked super fun: wave after wave rolling in, some little barrels, some rippable walls. But after all the surfing (and this morning's pounding rain) felt a day of rest was needed.

By early evening shoulders feel almost 100% recovered.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


Last edited by Bram on Thu Jan 17, 2019 6:23 am, edited 1 time in total.

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PostPosted: Sun Jan 13, 2019 5:25 pm 
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Sunday, January 13th - Upper Body Stabilizers

This may have been a dumb decision, as my shoulders are still tired, and the surf looks meaty today.

After watching a bunch of surf videos, I decided that although the upper traps are important for surfing (when grabbing the edge of a board to help on a big turn, or to add control when in a barrel), they are not used dynamically, only isometrically. Hence Farmer's Walks today instead of Shrugs.

Stretch Upper Body and Neck

Dumbbell Farmer's Walks 30's x 1.5 minutes, 1 minute x 3 sets

Straight-Arm Band Pull-Backs (low traps) - Green x 20, 15 x 3 sets
and
Band Push-Up Shuffle (serratus) - Orange x 10 each, 7 each x 3 sets

Machine Reverse Fly w. Thumbs Up 40lbs x 12 x 3 sets, 8

Dumbbell Side Lying External Rotation 5lbs x 15, 15, 10, 8

Stretch Upper Body and Neck

----

Surfing 3.5 hours

Went to Swami's (aka Swarmies for the huge amount of surfers in the water). Got a wave or two, paddled North to the next break, caught a bunch of waves, paddled back to Swami's, caught a couple, etc. Felt like I surfed super good. No complaints. Paddled fast, hard turns, good flow.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Tue Jan 15, 2019 1:50 am 
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Monday, January 14th

Breath Meditation + Compassion Meditation + Savasana

Cable Internal Rotation - Elbow by Side 50lbs x 20 x 4 sets

The never ending battle with whether or not I include internal rotation rages on. My shoulders feel exhausted today, so throwing them back in. I did an upper body stabilizer workout and surfed for hours, so it would seem normal that they'd be tired. Who knows?

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Wed Jan 16, 2019 10:43 pm 
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Wednesday, January 16th - Upper Body Stabilizers

Breath Meditation + Compassion Meditation

----

The rain has been coming down and I'm not tempting fate yet with being in a potentially contaminated Ocean. Did a mental review of previous iterations of upper body stabilizer workouts, remembered that 4 sets of internal and 4 sets of external in the same workout (roughly what I did Sunday/Monday) always leads to decreased strength, so tweaked it and a few other workouts to hopefully make everything fit together.

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

Wall Slides x 20 x 4 sets
and
Scapulae Push-Ups x 20 x 4 sets

DB Shrugs 35's x 20, 40's x 15 x 3 sets
and
Machine Reverse Flys 40lbs x 15, 12, 11, 9

Dumbbell External Rotation - Elbow by Side 5lbs x 20 x 2 sets

----

Vinyasa Yoga 1.25 hours

First intermediate class in a while. My left groin and right hip flexors are both very tight....I attribute this to my surfing and some sort of compensation or poor movement pattern that has crept up on me. Definitely skipped a lot of stuff.

----

Found this quote" "breathe in slowly, gently, deeply. Breathe out." Such a minor thing, but I always say breathe slow and deep, but not gently.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Thu Jan 17, 2019 11:44 pm 
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Thursday, January 17th

Enjoying this run of heavy rain and the accompanying sense of rest. Did see some nice waves today.

Outdoor Meditation 30 minutes

Had an hour break at work, skated down and meditated on a little cliff at the beach, nice way to relax!

Nature 15 minutes

Watched a seal, gulls fly by, waves crash, rain fall.

----

My ideal diet, as simple as I can present it.

1) Eat within 30 minutes of waking up.
2) Eat a balanced meal, which can be high in protein (40-50 grams), low in carbs and moderate in fat. Like a salad.
3) Or high in protein, moderate in carbs and low in fat. Like egg whites and oatmeal.
4) Or a light snack of fresh fruit, fresh vegetables or a mini-version of the above. Like an apple.
5) Stop when you're full. Eat again when you're hungry.

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sat Jan 19, 2019 2:34 am 
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Friday, January 18th - Full-Body Athletic

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

Box Jumps 42" x 10 x 4 sets
and
Lying Back Extensions - Arm Out to Sides (low back neutral, shoulder blades down and back) x 1.5 mins x 4 sets

Endless Rope 45 seconds x 604, 578, 588, 553 feet
and
Medicine Ball Chest Pass 6lbs x 20 x 4 sets

Lying Alternating Leg Raise (low back flat, abs flexed, abs drawn in) x 9, 4, 4, 4 each

Cable Internal Rotation - Elbow on Knee 30lbs x 20 x 2 sets

----

Today's eating, because I thought it was on point (and cheap):

Breakfast - Protein Shake with Berries, Oats, Walnuts and Spinach

Snack - Split Pea Soup with Brisket

Lunch - Same as Breakfast

Dinner - Bowl of Rice, Beans, Broccoli, Canned Tomatoes and Walnut Oil

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"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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PostPosted: Sun Jan 20, 2019 4:29 pm 
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Saturday, January 19th

Surfing 2.5 hours

Caught four waves, but all four were excellent. Three rights, one left. I had read an article on a particular surf maneuver I have difficulty with, and the suggestion was the opposite of how I've been approaching it. Pulled it off a bunch of times today. At one point I paddled around looking for a good wave, got out of position and then absolutely pounded by about twenty large breakers, being drug almost all the way to shore....

Last wave I got so many turns that my legs stayed burning for at least fifteen minutes after I exited the water.

Solid!!

Lastly, I have been adamant about my diet (super clean, lots of walnuts and avocados, veggies, fish), had a young lady over last night and had mega-boners the entire night (every time I woke up, before bed, in the morning).

_________________
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA


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