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!
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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 :)
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: The Virtue and the Way

Post by Bram » Tue Mar 31, 2020 5:43 am

March 30th - Upper Body Push and Core

Warm-Up

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

Activate!

Serratus Band Overhead Presses (I don't really know what these are called) x 10, 7

Band Internal Rotation x 20 each x 2 sets

Workout

Push-Ups x 11, 8, 7
and
Leg Raise w/ Sit-Up x 30 x 3 sets

Hands Elevated Push-Ups x 11, 11, 8
and
Alt. Leg Raise w/ Isometric Crunch x 30, 30, 20

Side Plank x 30 seconds each side x 3 sets

Band Anti-Rotation x 15 each side x 3 sets

Stabilize

Sahrmann Level 2/3 x 15 each x 3 sets
and
Band External Rotation x 20 each, 20R/12L

Note: This workout ended up being a pivot. My wonky L shoulder, which was kept in check with internal/external rotation work, was acting up again. The next version of this will continue to shift around on the upper body.

Note 2: Skateboarded after this and have been working on a steep hill by my house, trying to skate the whole thing under control. Nailed it! About 8 turns total, with the wheels sliding out 2-3 times.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: The Virtue and the Way

Post by Bram » Sat Apr 04, 2020 12:22 am

Friday, April 3rd: Upper Body Push

Dynamic Warm-Up

Standing Twist x 10 each side
Ba Gua Tea Exercise x 8 each side
Reverse Lunge w/ Rotation x 10 each side
High Knees x 10 each side
4 rounds


Activate

Band Internal Rotation x 20 each side x 2 sets

Serratus Push-Ups x 20 x 2 sets

Workout

Push-Ups x 15, 10, 8, 6
and
Band Anti-Rotation Circles x 15 out x 2 sets, 15 in x 2 sets

Modified Handstand Push-Ups - Knees on Couch x 12-15 x 4 sets
and
Side Planks x 30 seconds each side x 4 sets

Band Kick-Backs x 10-15 x 4 sets

Stabilize

Sahrmann Exercise Level 2 x 15 each x 2 sets
and
Band External Rotation x 20, 15

Stretch

Wrists, Forearms, Triceps, Glutes, Chest, Biceps, Rotator Cuff

Meditation 20 minutes

Working on posture, breath, awareness, letting go, relaxing. Not consciously focusing on any of it, but if my posture slipped, or I held my breath, or I was caught up in my own thoughts, or feeling tense...allowing myself to return to a neutral state.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: The Virtue and the Way

Post by Bram » Sat Apr 04, 2020 9:30 pm

Saturday, April 4th

Running in Place x 20 seconds
and
Jumping Jacks x 15
3 rounds

Squats with Arm Swing x 15
and
Arms Locked Out Push-Up Hold, then Step Forward with One Foot, Return Foot to Start, Step Forward with Other Foot x 10 each side
and
Round 1: Leg Swings Forwards x 15 each leg, Round 2: Leg Swings to Side x 15, Round 3: Leg Swings to Back x 15
3 rounds


Band Reverse Flies: Low Traps x 20 x 2 sets
and
Band Reverse Flies: Mid Traps x 20 x 2 sets

Leg Raises x 15-20 x 4 sets
and
Chin-Ups x 10, Pull-Ups x 6, Chin-Ups x 6, Pull-Ups x 4

Crunches x 30 x 4 sets
and
Bodyweight Rows Overhand x 15 x 2 sets, Underhand x 15 x 2 sets

Sahrmann Exercise Level 3 x 10 each x 2 sets, Level 2 x 15 each x 2 sets
and
Band Curls x 20 x 4 sets

Stretch Wrists, Forearms, Lats, Rear Delts, Biceps, Hip Flexors, Abs

----

Meditation 20 minutes

----

Did this class, as recommended in the training forum:

"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: The Virtue and the Way

Post by Bram » Mon Apr 06, 2020 10:42 am

Sunday, April 6th

Surfing 4.75 hours

Went to Lower Trestles.

At the start I felt like I was ripping: strong turns, good flow, generating speed when I should. But as the session wore on, I became more and more “hurried.” Feeling anxiety to perform each maneuver, rushing my technique, and feeling disconnected between my arm and leg movement.

At the end a surfer came out with a very beautiful style. It was interesting watching him move, compressing his legs on his bottom and top turns, extending the legs in transition, arms always held in a cool way.

I would like to work on developing my own style further, not relying just on instinct or athleticism, but also employing art.

And overall the vibes were great! There was a bit of hustling at the peak, but I got called into a lot of waves, and saw a big whale about fifty feet away!

You can checkout a couple of my waves today here:

https://www.instagram.com/p/B-oETNvj6SE/
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: The Virtue and the Way

Post by Bram » Tue Apr 07, 2020 2:15 am

Monday, April 7th

Yoga 10 minutes + Meditation 20 minutes
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: The Virtue and the Way

Post by Bram » Wed Apr 08, 2020 5:17 pm

Tuesday, April 8th

Did this in a little hidden park, in occasional light rain, which felt pretty bad-ass!

Running in Place x 20 seconds
and
Jumping Jacks x 15
3 rounds

Squats with Arm Swing x 15
and
Ankle Raise and Toe Raise x 15 of each
and
Round 1: Leg Swings Forwards x 15 each leg, Round 2: Leg Swings to Side x 15, Round 3: Leg Swings to Back x 15
3 rounds


Activate

Slow Front Kicks x 20 each
Slow Roundhouse Kicks x 20 each
Slow Back Kicks [neutral hips and low back] x 20 each
Side Lying 1-Leg Adduction [neutral hips] x 20 each

Workout

Jump Squats x 20 x 4 sets

Jump Lunges x 10 each x 4 sets

Calf Raise w/ Front Foot Resting on Bench [contract glutes] x 15 each, 20, 20, 15 (good one!)

Hamstring Walk-Out’s [tilt pelvis under] x 5, 5, 4, 3 (harder than last week…weird]

Lying Super-Man [toes pointed, feet on ground, tilt pelvis under] x 1.5 minutes, 1 minute x 3 sets
and
Towel Terminal Knee Extension [push leg down, flex quad] x 20 each x 4 sets

Stretch

Calves, Hip Flexors, Quads, Glutes, Adductors, Hamstrings, Lying Twist

Note: fucking legit! Legs be sore.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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