Running

[Tom Yum]

No workout today, got acupuncture instead. My acupuncturist told me to stop using ice and to only use heat from now on... I guess in TCM they say ice causes the injury to go deeper and you get arthritis later on. So been doing dit da jow with a hot-as-I-can-stand-it towel on over it. A lot less traumatic than trying to figure out how something can still hurt when it's iced to numbness.

How much did it cost?

[treelizard]

How much did it cost?

The acupuncture, or the jow?

[Tom Yum]

The acupuncture, or the jow?

acupuncture.

[treelizard]

Thirty bucks, but it's covered by my cafeteria plan.

[blitz]

50 good mornings, 30 declined pushups(legs being held by someone) and 25 leg presses. Along with the normal bjj class(1:30).

[treelizard]

warmed up with 250m row, damper setting 5, 1:25

7/5/3 each of squat cleans, deadlifts and front squats using a 30# barbell, followed by 21/15/9 body-rows on the power rack, armpit height. took breaks between the barbell work and b-rows for maximum power output (an awesome article in the latest performance menu is gonna totally change the way i work out), didn't time anything and used low weight cos i'm trying to slowly ease my elbow back into the swing of things. felt strong though.

[Tom Yum]

Just got off the phone with a GySgt about running. The reason why I'm plateuing? I'm running by myself most of the time.

Unfortunately, I can't convince people to go running.

They hate it.

Life is so much easier when you stand in front of the big mirror, look at yourself and do curls. I'm a fan of weight training for conditioning, but not so much for trying to look good. I don't care too much about looking good (and its obvious ). I don't have huge biceps - but I can complete a sprint triathlon, can spear heavier wrestlers and get lucky shots now and then when I spar. Functionality > looks.

Back to working out...

Today

2-mile slow warm up run (8:40 - pace)

Tom's chest burster - as in the Aliens movie.
1 set max rep pushups
1 set max rep wide grip pushups
1 set max rep clap pushups
2 sets max rep one-handed pushups (each arm)
1 set max rep pushups

3-mile timed run (sprint 45 seconds - run 45 seconds) - if I'm not heaving by the end, I didn't push myself enough.

Day 3 - Armstrong pullup workout
3 sets max rep pullups (palms out, little more than shoulder width)
3 sets max rep chinups (palms in, little less than shoulder width)

Jumping jacks - max rep in 2:00.
Handstand pushups - max rep x 4 sets.
Dive bombers - max rep x 4 sets.
Crunches - max rep x 4 sets.

[Tom Yum]

That 3-mile timed run was tough (23:00 territory)....armstrong pull-ups redeemed me.

[treelizard]

Yesterday I did pistol practice. Today I did 25 each and then 50 each squats/situps/leg lifts/squats. Can do 50 lifts and squats unbroken, situps and second set of squats were broken.

[Tom Yum]

Yesterday I did pistol practice. Today I did 25 each and then 50 each squats/situps/leg lifts/squats. Can do 50 lifts and squats unbroken, situps and second set of squats were broken.

What's your workout looking like today? Have you cut down your running?

warm-up speed walk, 1-miler.
1-mile interval sprints (5-6 miles total).
bag work 4 x 3:00
Speed rope - as many 5:00 rounds as I can do.

Finally, Tom's gut wrencher (to match Tom's chest burster).
100 crunches
50 leg pistols (Is that where you push the legs up in the air?)
100 crunches
50 side bends - ea. side.
The planck, atleast 1:00

[treelizard]

What's your workout looking like today?

Today I did 25 each and then 50 each squats/situps/leg lifts/squats. Can do 50 lifts and squats unbroken, situps and second set of squats were broken.

[Tom Yum]

You got me sold on accupuncture, Tree.

[treelizard]

You got me sold on accupuncture, Tree.

I did? How?

[treelizard]

I really want to get the pistol. Here's the articles/tutorials I've found:

https://www.bodybuilding.com/fun/mahler2.htm

And then someone posted this somewhere:

Start holding the bottom position for time. Use your hands at first by holding on to an upright support. Door knobs work well. Just try and balance as long as you can and minimize how much you use your hands. Slowly wean yourself away from using your hands until you can hold the bottom position for 60 sec. It helps to pre-stretch the hamstrings first. Do supported pistols for reps as well. Do fairly high rep sets to get the groove. In the begginning, use two hands. Then go to one, then two fingers then the index finger. By that time you should be able to do several reps unsupported. I have taught many people to do pistols this way.
Steve Maxwell

And then this one:

http://www.powerathletesmag.com/pages/pistols.htm

[treelizard]

I started Ross Enamait's "Never Gymless" fifty-day sample program today. I decided it'd be wise to stay away from weights for a while so my arm can heal completely, and am starting to feel dumb substituting things like 150 squats for the Crossfit-style death marches.

Anyway, Ross is indeed the boss. I don't want to give away all the secrets because his $25 book is a steal, but day #1 involved ten minutes of a particularly tiring combination of burpees, squats, pushups and body rows. It looked easy on paper but left me feeling like jello.