Mal's phase 2

[MalB]

Goals-continue to trim down(15 pounds) and gain strength.
Tools-2 5# and 2 10# Clubbells®, Warrior Wellness™, Be Breathed™ tapes
Plan-follow a similar pattern to first phase using Double D.

3 days of the following:
AM
Warrior Wellness™
Starter Swipe with 10# Clubbells®
week 1: 20 sets of 5 in 25 min
week 2: 18 sets of 6 in 23 min
week 3: 16 sets of 7 in 21 min
week 4: 15 sets of 8 in 20 min
week 5: 12 sets of 9 in 18 min
week 6: 10 sets of 10 in 16 min
week 7: 8 sets of 12 in 14 min
week 8: 1 set of 100

PM
Warrior Wellness™
In/Out Pendulums with side step using 10#
Ratchet sets

Off days
AM and PM Warrior Wellness™
PM
Be Breathed™ and Body-Flow™-no more than 30 min combined


2/2/04
Day 1
AM
WW 20 min
Starter Swipes
11 sets of 5 with 10# 9 sets of 5 with 5#
RPE-7
RT-6 lost technique with 10# and switched to 5# to finish session
Forgot to set timer-entire session lasted approx 20 min. Took much less time than I anticipated
:o Overall good session.

PM
WW 20 min
Pendulums in/out with sidestep
Was supposed to be ratchets but turned into ladders
3x3 l/r with 10#
5x7 l/r with 5#
RPE-6
RT-5
While the 10# was a challenge I put 'em down when I lost form and decided to continue with the 5#.

[MalB]

AM
WW

Starter Swipes
15x5 with 10# full choke
2x20 with 5#
RPE-9
RT-5
time-18:06 minutes
Switched to 5's when my form deteriorated. Session was slow and smooth otherwise. :)

PM
WW

Pendulums with Side Step
10# up to 5 r/l continued with
5# stopped at 10
RPE-9
RT-6
Decided to stick with ladders instead of ratchets with these, just feels right.

[MalB]

AM

WW

Starter Swipes
10# 15x5
5# 8x5
RPE-9
RT-6
19:30 minutes


PM

Pendulums w/side step
ladders
10# up to 5 r/l
5# stopped at 10 r/l
RPE-9
RT-6
My weaker left arm is the only thing that forces me to switch to the 5#. But the progress is encouraging.

[MalB]

AM
WW

Starter Swipes
10# 7x6 full choke
5# 12x6
RPE-9
RT-5
The 10's were a struggle this mornin and I should have backed off sooner.


PM
WW

Pendulums ladders with Side Step
10# up to 8 r/l
RPE-9
RT-6
Getting smoother with the left arm.

[MalB]

Had a great vacation and now it's back to work!
Due to some changes at work the morning session is history (except for warrior wellness). Will be working out in the evenings and, of course, DD is out. Not of my new program yet and in the meantime will be mainly instinctual in training.

3/1
Am
WW

PM
WW

Swings
10# 6x20

Arm pit cast
5# 5x10

Head cast
5# 3x7

RPE--6
RT--6
Feeling a little rusty from layoff, but the movements felt great!

[Connie Brown]

Welcome back Mal! I will be chasing you with those 5s and 10s.


:twisted:

[MalB]

Bring it on sistah!!! :twisted:

[MalB]

3/4
AM
WW

PM
10# Clubbells
Swings 4x15
Swipes 3x20 (half choke)
5#
Shield cast 5x10 l & r

RPE-8
RT-7

[MalB]

3/9

AM
Warrior Wellness

PM
Warrior Wellness

Swipes
10# 6x10 1/2 choke
Side Pendulums
10# 3x10 1/2 choke
Swings
10# 3x20 no choke
RPE-8
RT-6

[MalB]

Swipes
10# 7x10 no choke
RPE-8
RT-7

Shield cast
10# 3x5 l/r full choke left, 1/2 choke right
RPE-9
RT-5 long way to go on my left side! Right was good!

Warrior wellness

[MalB]

Pendulums with side step
10# 5x10
5# 2x12

Arm pit cast
5# 4x10

head cast
5# 4x10

Shield Cast
5# 3x15

RPE-7
RT-8

Warrior wellness after session.

[MalB]

Geez have I been terrible about posting :oops: .
While I have been working out 2-3 x weekly I have not been writing down my workouts and have really been just going with the flow, with working crazier than normal hours I felt lucky to get anything done. I guess you could refer to it as instinctual training.
My results-at best disappointing: lost 5# of the anticipated 15#; now able to do most of the exercises with the 10# unchoked.

Moral of the story: (for me anyway) commit to a plan and stick to it!

Thanks for reading!

[Connie Brown]

Glad to see you posting Mal. No worries on the sticking to it - a new job presents challenges with time management for sure.

Shall we make a date to meet at a CST seminar in future when we are both more trim and strong? I hope you are lying about what you can do with 10s because I want to see it. :twisted: I am trying not to compare and be jealous.

[MalB]

No need to be jealous. :wink:
WHile I am able to do lots with the 10's my left is still significantly weaker than my right!
Any help on that would be appreciated.
ANd HELL YES we should make plans for a CST. Doubt I could do July but let's plan for the one after that!

Take Care
Mal

[Connie Brown]

ok yer on! train on baby

[MalB]

Sounds like a deal to me! 8)
From what I've been reading in everyone's reviews it's a challenging weekend! Definitely going to take some serious training between now and then!