Sum of Parts

[wiggy1]

This is cycle 3 of a 5 cycle THP. In the first 2 cycles, I worked the individual components of the Swipe and Mill w/ 25 lb. Clubbells. In this cycle I will be working on refining and improving my technique with these two movements. The cycle will be performed with the 4x7 protocol using the following circuit:

Circuit A
Pull-ups (pronated grip)
Mills
Swipes
Two-Handed Pendulums
Hand Bridge Press-ups

Circuit B
Alternating Extension Pull-ups (partial extension)
Mills
Swipes
Two-Handed Pendulums w/ side step squat
Tripod Reach towards Bridge

Circuit C
Alternating Extension Pull-ups (full extension)
Mills
Swipes
Two-Handed Pendulums w/ side step squat
Threaded Bridge

During my last cycle, I did not make as much progress on the Spider Monkey Flow as I wanted to. This cycle I am going to try something a little different, inspired by Adam Steer’s Spider Monkey Experiment (thanks Adam!!) http://www.rmaxinternational.com/forum/showthread.php?t=12375 (http://www.rmaxinternational.com/forum/showthread.php?t=12375).
I will be incorporating a mini Threaded Hand Bridge progression into my Circuits, and will work around the bridges in the Spider Monkey Flow on Low Intensity days until I can put everything together.

I will also continue my dairy-free experiment through this cycle, recording any notable changes. I have ordered the book Metabolic Typing Diet and will begin reading it shortly to see if there are other ways in which I can further tweak and refine my nutrition.

[wiggy1]

Day: Tuesday
Date: 3/27/07

Health & Nutrition
Time
0715 4 pc turkey bacon, 2 cage-free organic eggs, 2 pc e-bread, natural peanut butter
1200 leftover organic meatloaf, steamed organic carrots, sauerkraut, 1 pc e-bread w/ natural peanut butter
1430 handful raw almonds and organic puffed Kamut cereal
1900 sliced turkey breast on whole wheat w/ pickles, lettuce, and mustard; Ezekiel 4:9 cereal with banana, raw almonds and walnuts, almond milk

Notes:

Daily Personal Practice and Playtime

Day 1 – Moderate Intensity Day

Time
0515 Warmup
Arm Circles
Elbow Circles
Wrist Circles
Thorax Circles
Arm Waves

Extension x1

15lb. Clubbells:
Swipes 1x20
Mills 2x10 L/R

Circuit A 4 rounds (w/ 25lb Clubbells)
Pull-ups – 8
Swipes – 10
Mills – 5 R/L
Two-Handed Pendulums – 10
Hand Bridge Press-ups – 10

RPT: 7 (Mills – 6)
RPE: 6-7
RPD: 2 (little soreness in elbows during Swipes and Mills, lessened as I got warmer.)

Cooldown
Vibration Drills

0930 2.5 mile walk

Notes:
-- Had to stop at 4 rounds in order to keep overall RPE low enough for a Moderate Intensity day. Even with only 4 rounds, RPE was still border line 6-7.

[wiggy1]

Day: Wednesday
Date: 3/28/07

Health & Nutrition
Time
0715 3 pc turkey bacon, 2 cage-free organic eggs, 2 pc e-bread
1200 3 pc. Leftover chicken, multi-grain tortilla, banana, natural peanut butter
1830 multi-grain pasta w/ organic meat sauce, steamed green beans

Notes:

Daily Personal Practice and Playtime


Time
IntuFlow throughout day.


Notes:
-- I think my very hectic weekend of travel finally caught up to me. I woke up at 5 a.m. for my personal practice and just could not move. So I got a little extra sleep, figuring I could squeeze my practice in somewhere else during the day, but things just got too busy between work, chores, and taking my boy to the doctor. Back on track tomorrow.

[wiggy1]

Day: Thursday
Date: 3/29/07

Health & Nutrition
Time
0715 3 cage-free eggs scrambled w/ diced turkey breast, 2 pc e-bread, natural peanut butter
1300 multigrain pasta w/organic meat sauce, steamed organic mixed veggies
1730 roasted chicken, steamed broccoli, banana, natural peanut butter

Notes:

Daily Personal Practice and Playtime

Day 2 – High Intensity Day

Time
0515 Intu-Flow®

Warmup
Extension x1

15lb. Clubbells:
Swipes 1x20
Mills 2x10 L/R

Circuit A 4 rounds (w/ 25lb Clubbells)
Pull-ups – 10,9,10,10
Swipes – 10
Mills – 5 R/L (full choke)
Two-Handed Pendulums – 10
HandBridge Press-ups – 10

RPT: 8 (Mills – 6)
RPE: 9+
RPD: 1

Cooldown
Vibration Drills

0915 2.5 mile walk

Notes:
-- Only got in 4 rounds again today. Probably could have squeezed out another one, but was running out of time, and needed to get the kids up and ready for school. This circuit is taking longer than I thought to get through. I need to get started about 15 min. earlier to get everything done.

-- Pull-ups: Got ambushed by gremlins during the second round, but came back strong and took ‘em out in rounds 3&4.

-- Swipes: The 25 lbr’s make it readily apparent the importance of leg drive and hip snap. I need to work on my shoulder ROM, as I think I am overarching my lower back when in the Armpit Cast back position in order to keep the Clubbells from hitting me in the back. Need to work on getting my elbows and upper arms to extend back further.

-- Mills: These are steadily improving as I find all the little nuances to making the movement as efficient as possible. During rounds 3&4, sweat was causing the Clubbell® to slip from Full Choke to about Half Choke, but I think I was doing better at Half Choke, so next time around, I am going to drop the choke from the get go.

-- Two-Handed Pendulums: I really need a Bruiser, or Jr. for these as the RPE is just a little low compared to the rest of the circuit. Am considering dropping them, but I also think that working on the Technique side will be of benefit also.

-- HandBridge Press-ups: Today I focused on driving from the legs and hips instead of the arms and it made a tremendous difference. I was able to go much deeper into the bridge than ever before. But I think it also helps that my Hips/Hip Flexors have opened up significantly from working the Flock of Pigeon flow so much in the last few months.

[wiggy1]

Day: Friday
Date: 3/30/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw walnuts, raw almonds, banana, almond milk
1345 homemade vegetarian chili, organic blue corn tortilla chips
1830 salmon, steamed rice, stir fried veggies, mushroom soup, 2pc sushi

Notes:
- Went to dinner at a Japanese steakhouse for dinner to celebrate a family event.

Daily Personal Practice and Playtime

Day 3 – No Intensity Day

Time
0530 Ageless Mobility™ (first 45 min)


Notes:
-- Oops. I could have sworn I read somewhere that AM was a 45 min program. So this morning I planned my morning around needing 45 min to get done. Imagine my surprise when, at 00:45:00, Coach Sonnon was still going strong. But, I had to call it quits to get kids up and ready for school. I’m starting to feel, like many others, that the intensity required for AM is too much for a no-intensity day.

[wiggy1]

Thanks Thomas.

Unfortunately, "choking back" is one of those skills that I am still trying to master. I have a hard time not going as deep as I possibly can when there is someone there (or on DVD) telling me to go further. And it doesn't help that Coach Sonnon makes everything look SO DAMN EASY!!!!! I can't help but think that I should be able to do it too! (sigh) Alas, I guess it is just inevitable that I must come to grips with the fact that I am not invincible :D .

But seriously, thanks for the tip, I will definitely work on trying to scale back intensity on my next go around.

[wiggy1]

Day: Saturday
Date: 3/31/07

Health & Nutrition
Time
0830 Ezekiel 4:9 cereal, raw walnuts, raw almonds, banana, almond milk, roasted chicken
1215 homemade vegetarian chili, organic blue corn tortilla chips, roasted chicken
1830 grilled London broil, steamed Brussels sprouts, steamed organic green beans, 2 pc. E-bread with Smart Balance Light spread

Notes:
-

Daily Personal Practice and Playtime

Day 4 – Low Intensity Day

Time
About 4 hrs of light yard work (mostly raking and weeding) throughout the day.

2015 Intu-Flow® (30 min)
Prasara:
Flock of Pigeons x2
Spider Monkey (worked first few movements up to first threaded bridge)

Notes:
-- It always amazes me how improvements usually come when you least expect them. I was a little stiff tonight from today’s yard work, and yesterday’s intense AM session, so I fully expected tonight’s session to just be about loosening up and working out the kinks to prep for tomorrow’s Mod Intensity. But I ended up putting in probably the best performance to date of Flock of Pigeons. Plus I think I finally got my mind wrapped around the “wrist twist” that occurs to the supporting hand during the ThreadedHandBridge. The work that I did the other day on the Hand Bridge Press-ups, with driving from the hip, now has me looking at the ThreadedBridge in a whole new light. Can’t wait to explore it further next time.

[wiggy1]

Day: Sunday
Date: 4/1/07

Health & Nutrition
Time
0745 2 cage-free organic eggs, steamed rice, stir fried vegetables, 2 pc E-bread, natural peanut butter
1300 leftover salmon (from Japanese restaurant), leftover London broil, steamed broccoli, 2 pc. Whole wheat bread, grapes
1830 chili w/ chicken and leftover London broil, organic bluecorn tortilla chips

Notes:
-

Daily Personal Practice and Playtime

Notes:
-- Boy, seems like I have fallen behind the eight ball yet again. Got up too late this morning. After our normal Sunday morning family time, I spent the rest of the day alternating between yard work and playing tag and swinging from monkey bars with the kids. So, even though I did not hit my circuit today, I did have quite an active day. However, this does not bode well, I am still on the first week of this cycle, and have already missed two scheduled days.

[wiggy1]

Day: Monday
Date: 4/2/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw walnuts, raw almonds, almond milk
1330 turkey breast on whole wheat w/ mustard, pickles, and lettuce; raw organic carrots, organic blue corn tortilla chips
1815 2 cage-free organic eggs, 4 pc turkey bacon, 2 organic potatoes sautéed with onions and olive oil, 1 pc whole wheat bread

Notes:

Daily Personal Practice and Playtime

Day 5 – Moderate Intensity Day

Time
1200 Warmup
Arm Waves
Spinal Waves
Extension x1

15lb. Clubbells:
Swipes 1x20
Mills 2x10 L/R

Circuit A 5 rounds (w/ 25lb Clubbells)
Pull-ups – 10,10,9,9,8
Mills – 5 R/L (half choke)
Swipes – 10
Two-Handed Pendulums – 10
Hand Bridge Press-ups – 10

RPT: 7 (Mills – 6)
RPE: 6
RPD: 2

Cooldown
Vibration Drills

Notes:
-- 2-3 min rest between rounds. Also performed Plough between rounds to compensate for Hand Bridge Push-ups.
-- Had a real hard time keeping RPE under 6 again, this circuit is tough, had to take lots of rest pauses between movements.
-- Had to modify Pull-ups a little today. I was practicing outside today (so that my son could play in his sandbox) and had to do the pull-ups on the Playground Monkey Rings. Because the rings were too low, I had to do strict Pull-ups instead of Kipping.

[wiggy1]

Day: Tuesday
Date: 4/3/07

Health & Nutrition
Time
0715 Kashi 7 grain cereal, raw almonds, almond milk, sliced turkey breast
1230 turkey breast on whole wheat w/ mustard and lettuce; raw organic carrots
1815 2 organic beef and mushroom burgers on sprouted grain pita bread w/mustard, ketchup, lettuce and onions, 1 ear corn on the cob

Notes:

Daily Personal Practice and Playtime

Day 6 – High Intensity Day

Time
1515 Intu-Flow® (25 min)

Warmup
Xtension x1

15lb. Clubbells:
Mills 2x10 L/R
Swipes 1x20

Circuit B 5 rounds (w/ 25lb Clubbells)
Alternating Extension Pull-ups (partial extension) – 6
Mills – 5 L/R
Swipes – 10
Two-Handed Pendulums w/ side step squat – 10
Tripod Reach towards Bridge – 5 L/R

RPT: 7
RPE: 7
RPD: 1

Cooldown
Vibration Drills

Notes:
-- 90 sec rest between rounds.
-- Had a hard time getting RPE above a 7 with this circuit.
-- Alternating Extension Pull-ups – Coach Sonnon makes these look soo easy, but don’t be fooled like I was, these are anything but easy. Kept the reps low so as not to get too close to failure to preserve Technique, which was still around a 5-6 – pretty sloppy.
-- Mills – I seem to have a “dead spot” in my right Mill, a place where I just seem to instantly lose all power and momentum. On my next low intensity day, I am going to explore this with my 15’s and see which of the 7 Key Components I am bleeding from.
-- Swipes – Been working on not overarching my back in the back position. This is going okay. I am starting to wonder if I am just too small (height and weight) to play with the 25’s.
-- Tripod Reach towards Bridge – These were interesting. Definitely need some work. Found some extra tension in my right lower back that I did not realize was there before; will try to dig into it over the next few weeks.

[wiggy1]

Day: Wednesday
Date: 4/4/07

Health & Nutrition
Time
0715 3 pc turkey bacon, 2 cage-free organic eggs, 2 pc e-bread, natural peanut butter
1230 1 ½ organic beef and mushroom burgers (no bread), lima beans
1730 roasted chicken, organic dairy-free mashed potatoes, brussel sprouts, corn

Notes:

Daily Personal Practice and Playtime

Day 7 – No Intensity Day

Time
2030 Intu-Flow® (35 min)

Notes:

[wiggy1]

Day: Thursday
Date: 4/5/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw almonds, almond milk, organic beef and mushroom burger
1215 2 organic beef and mushroom burger, 1 ear corn on the cob
1530 2 pc whole wheat bread, organic banana, natural peanut butter
1830 multi-grain pasta, spaghetti sauce with organic beef

Notes:

Daily Personal Practice and Playtime

Day 8 – Low Intensity Day

Time
2015 Intu-Flow® (30 min)
Prasara:
Flock of Pigeons x2
Spider Monkey (worked first few movements up to first threaded bridge)

[wiggy1]

Day: Friday
Date: 4/6/07

Health & Nutrition
Time

1830 multigrain pasta, tomato sauce, large salad, 2 dinner rolls

Notes: My intention was to fast all day today in observance of Good Friday, however, we were invited over to a friends house for our kids to dye Easter eggs together. Normally when we do this, we just make some sandwiches or pizza for the kids to eat, so I did not bother to tell them that I was fasting. When we got there, we discovered that they had put together a significant meal that obviously took a lot of time and energy to prepare. After some serious consideration (which included the fact that I have previously turned down several meals at their house due to my strict nutritional regiment, but this time it was obvious that they had considered this and included several items in their meal that I would eat), I felt that honoring our friendship and sharing a meal with them was more important than continuing my fast.


Daily Personal Practice and Playtime

Day 9 – Moderate Intensity Day

Time
0515 Intu-Flow® (15 min)

Warmup
Extension x1

Mills (5, 15, 25 Lb. Clubbells)

RPT: 15 lb and below – 8-9, 25 lb – 6
RPE: Overall – 4
RPD: 2 (still getting some soreness in my elbows, especially the right one, which just adds to my belief that my Technique is not correct.)

-- Today I just worked on Mills. Spent about 40 min working Mills with the 5’s, 15’s, and 25’s (both single and two handed). I made some progress. Found a few areas that I need to improve on, especially with just overall focus and attention. Got me thinking though that maybe for the rest of this cycle I should drop the extra work (Pull-ups and Pendulums) and just focus on the Mills and Swipes (and the Back Bridge Progression). Will think this over today, focus on Mills again tomorrow, and then decide.

[wiggy1]

Day: Saturday
Date: 4/7/07

Health & Nutrition
Time
0830 2 cage-free organic eggs, 3 turkey sausage links, 2 pc e-bread, natural peanut butter, organic banana
1200 2 organic beef and mushroom burgers
1815 grilled buffalo burger on sprouted grain pocket bread w/ketchup, mustard, lettuce and tomato; med. Salad w/oil and vinegar dressing

Notes:

Daily Personal Practice and Playtime

Day 10 – High Intensity Day

Time
1300 IntuFlow (25 min)
Flock of Pigeons x2

Warmup
Extension x1

Mills (5, 15, 25 Lb. Clubbells)

RPT: 15 lb and below – 9-10, 25 lb – 6
RPE: Overall – 7
RPD: 3 (right elbow)

-- Continued working just Mills today. Technique with the 15’s is very good. And my left side is pretty strong with the 25’s (still at half choke). But having serious problems with my right. I think my shoulder may be the culprit. I had some problems with it a few cycles ago. I thought I had gotten it back to 100%, but it still seems to be not quite right. It feels like it is “rolled” forward a bit. There is some mild discomfort when I try for a good solid shoulder pack, and it just feels like it needs to be “popped” backward into place. I think this is contributing to a lack of good solid structure during the Mills, and creating a tension chain down to my elbow, causing the soreness there. I have an appointment with my chiro on Wednesday, so I will see what he has to say about it.

[wiggy1]

Day: Sunday
Date: 4/8/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw almonds, almond milk, banana
1700 baked ham, roasted asparagus, steamed green beans, 2 potato latkes, small salad w/oil and vinegar dressing, 2 pc. Homemade whole wheat bread w/ smart balance light spread, 1 ½ glass white wine, 1 carrot cake cupcake

Notes:

Daily Personal Practice and Playtime

Day 11 – No Intensity Day

Time
Rest Day

Notes:
- Spent the day enjoying the Holiday with friends and family.

[wiggy1]

Day: Monday
Date: 4/9/07

Health & Nutrition
Time
0830 2 cage-free organic eggs, 1 slice baked ham, 1 potato latke, 2 pc. Homemade whole wheat bread w/natural peanut butter and smart balance light spread
1200 baked ham, steamed green beans, roasted asparagus
1500 baked ham, 1 pc homemade whole wheat bread w/smart balance light spread
1830 raw veggies w/oil and vinegar dressing, raw almonds, and sunflower kernels; grilled ground buffalo patty

Notes:

Daily Personal Practice and Playtime

Day 12 – Low Intensity Day

Time
1700 Ageless Mobility

[wiggy1]

Day: Tuesday
Date: 4/10/07

Health & Nutrition
Time
0715 1 slice baked ham, 1 pc. Homemade whole wheat bread w/ smart balance light spread
1200 steamed organic carrots, potato latkes, ground buffalo patty, 1 pc homemade whole wheat bread
1715 baked ham, steamed asparagus, 1 pc e-bread w/ smart balance light spread

Notes:

Daily Personal Practice and Playtime

Day 13 – Moderate Intensity Day

Time
0900 2.5 mile walk

1000 Intu-Flow® (25 min)

Swipes and Mills – 5, 15, 25 Lb. Clubbells

Swipes:
RPT: 8+
RPE: 5
RPD: 2

Mills:
RPT: 7
RPE: 5
RPD: 3 (right elbow)

Notes

-- Started with the 5’s and progressed through the 15’s and 25’s, with the Swipes and Mills. Did not worry about number of reps and sets, just focused on continuing until Technique got too sloppy. Spent about 40 min doing this, and finished with 25 Lb. no choke Swipes, and Half Choke Mills. Technique with the Swipes was not a problem. Technique with the Mills actually seems to be improving, especially with the left arm. The right arm also improved some today. At one point, I felt a little release of tension in the shoulder and elbow and Technique improved slightly afterward.

-- After a few days of serious consideration, I have decided to drop the extra movements this cycle and just focus on making progress with Swipes and Mills with the 25 lb. Clubbells. I think this still honors the original intent of this cycle, and still gets me to my goals.

[wiggy1]

Day: Wednesday
Date: 4/11/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw almonds and walnuts, almond milk, 1/2 banana
1400 sliced turkey breast on whole wheat w/ lettuce, tomato, mustard; organic blue corn tortilla chips, organic beef with tomato sauce
1800 organic banana, natural peanut butter

Notes:

Daily Personal Practice and Playtime

Time
Light IntuFlow throughout day

Notes

-- Slept through my alarm this morning. Had an early chiro appt. which went well. He spent a lot of time working on my right shoulder, managed to get several releases out of it, and put it back “into place”. Did not do a later practice session because I wanted to allow my adjustment to “settle in” for a while before swinging the Clubbells.

[wiggy1]

Day: Thursday
Date: 4/12/07

Health & Nutrition
Time
0715 2 cage-free organic eggs, 2 turkey sausage links, multi-grain tortilla
1330 sliced turkey breast on e-bread w/lettuce and mustard; raw organic carrots
1800 grilled organic chicken breast, steamed green beans, small amount white rice with mushroom sauce

Notes:

Daily Personal Practice and Playtime

Day 14 – High Intensity Day

Time
0515 Intu-Flow® (20 min)

Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 9
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 9
RPE: 3 / RPE: 3
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (half choke)

RPT: 8 / RPT: 7
RPE: 7 / RPE: 7
RPD: 1 / RPD: 3

Notes: 60 sec rest between sets, rest pauses between movements as needed.

Notes
- With the Mills today I focused on slowing things down a bit, and paying extra attention to the 7 Key Components throughout the entire movement. This seemed to help, especially slowing things down. I am starting to get my confidence back that I will eventually be able to nail these, it is just taking longer than I had anticipated. But I feel like I am making progress, baby steps, but progress nonetheless.

[wiggy1]

Day: Friday
Date: 4/13/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw almonds and walnuts, almond milk, hard-bolied egg
1300 ground buffalo and organic veggie soup, e-bread w/ smart balance light spread
1900 ground buffalo and organic veggie soup, e-bread w/ smart balance light spread

Notes:

Daily Personal Practice and Playtime

Day 15 – No Intensity Day

Time
Throughout day -- Intu-Flow®

Notes:

[wiggy1]

Day: Saturday
Date: 4/14/07

Health & Nutrition
Time
0730 2 cage-free organic eggs, 2 slices turkey bacon, e-bread w/ natural peanut butter
1300 ground buffalo and organic veggie soup, e-bread w/ smart balance light spread
1800 large salad w/ oil and vinegar dressing

Notes:

Daily Personal Practice and Playtime

Day 16 – Low Intensity Day

Time
0600 Intu-Flow® (35 min)
Flock of Pigeons x2
Flow with No Name x2 (a flow I developed a couple cycles ago to address tightness in my spinal erectors)

Notes:

[wiggy1]

Day: Sunday
Date: 4/15/07

Health & Nutrition
Time
1730 1 scrambled egg, handful soup crackers

Notes:
-- Spent most of the day in bed with a nasty little stomach virus (fever, severe nausea, cramps, etc.) that I picked up from my daughter, who was home Friday with it.

Daily Personal Practice and Playtime

Notes:

[wiggy1]

Day: Monday
Date: 4/16/07

Health & Nutrition
Time
0715 2 pc whole wheat bread, natural peanut butter, ½ organic banana
1330 grilled organic chicken breast, small amount white rice
1800 grilled organic chicken breast, small salad w/ oil and vinegar dressing


Notes:

Daily Personal Practice and Playtime

1400 Intu-Flow® (35 min)
Flock of Pigeons x2
Flow with No Name x3

Notes:
- Just trying to get my energy back up today. If all goes well, I should get back on schedule with this cycle tomorrow.

[wiggy1]

Day: Tuesday
Date: 4/17/07

Health & Nutrition
Time
0715 2 eggs, 2 turkey sausage links, 2 pc. E-bread, natural peanut butter
1300 baked ham on e-bread w/mustard and lettuce, raw organic carrots
1900 crab dip and crackers; broiled shrimp, scallops, and fish fillet (cod I think), plain baked potato, small salad w/honey mustard dressing, 3 glasses white wine

Notes:
-- Dinner was at local seafood restaurant for my wife’s company’s end of tax season party.
-- I really regretted having the wine, mainly because I didn’t really enjoy it very much. I guess I was looking at it as comfort food. I have been keeping my nutrition very clean lately, so I thought I would splurge a little, but the funny thing is it did not really provide any comfort. In fact, I think I am to the point were a plate of asparagus provides more “comfort” than a bowl of ice cream or a piece of cake, etc. I’m sure there is a “lesson” in there somewhere, but I am too tired to think about it right now.

Daily Personal Practice and Playtime

Day 17 – Moderate Intensity Day

Time
0515 Intu-Flow® (15 min)

Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 9
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 9
RPE: 3 / RPE: 3
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (half choke)

RPT: 8 / RPT: 7
RPE: 5 / RPE: 6
RPD: 1 / RPD: 2

Notes: 90 sec rest between sets, rest pauses between movements as needed.

0920 2.5 mile walk

Notes
-

[David Nicol]

-- I really regretted having the wine, mainly because I didn’t really enjoy it very much. I guess I was looking at it as comfort food. I have been keeping my nutrition very clean lately, so I thought I would splurge a little, but the funny thing is it did not really provide any comfort. In fact, I think I am to the point were a plate of asparagus provides more “comfort” than a bowl of ice cream or a piece of cake, etc. I’m sure there is a “lesson” in there somewhere, but I am too tired to think about it right now.



I hear you Brian - 'comfort' is a term very much of interpretation. Usually what we term comfort food is ONLY short term comfort - coffee, sugar, alcohol etc. I totally agree with you though - the dump afterwords makes you realise its not worth it. After a few days without stimulants and eating well you feel so much better though in the long run. That to me is real comfort. Its just a pity mocha's are so tempting :(

Keep up the good work :)

Dave

[wiggy1]

Dave,

You are right, "comfort" is typically just temporary. But I think what I was trying to get at after I gave it some more thought, was that it has now moved beyond mere denial of eating comfort foods (i.e. I still want it, but just decide not to eat it.) and into the realm of "liver and onions". I am no longer denying myself sugar, I am not eating it because I no longer enjoy it. It does not satisfy my taste buds.

Tom,

Yes I have played with RPE with AM. I did a session of AM last week, choked back a bit, and it was wonderful!!!! :D I am planning on hitting AM again tomorrow, and can't wait. Thanks for the tip!

[wiggy1]

Day: Wednesday
Date: 4/18/07

Health & Nutrition
Time
0715 Ezekiel 4:9 cereal, raw almonds and walnuts, almond milk
1030 leftover broiled crabcake
1300 2 pc whole wheat bread, broiled cod fillet, lettuce
1830 large salad w/ Italian vinaigrette dressing, grilled chicken breast

Notes:

Daily Personal Practice and Playtime

Day 18 – High Intensity Day

Time
0515 Intu-Flow® (25 min)

1000
Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 10
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 10
RPE: 3 / RPE: 3
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (set 1-- half choke, set 2 -- ¼ choke, sets 3-5 -- zero choke)

RPT: 9 / RPT: 8
RPE: 7 / RPE: 7
RPD: 1 / RPD: 2

Notes: 45 sec rest between sets, no rest between movements.

Notes
- Best performance of Mills (15 & 25 lb.) to date!! ;) Making progress!!!!

[David Nicol]

I am no longer denying myself sugar, I am not eating it because I no longer enjoy it. It does not satisfy my taste buds.




Wow what a step Brian - congratulations on that. I firmly believe nutrition is the biggest battle - training safely is the easy part!

Dave

[wiggy1]

Day: Thursday
Date: 4/19/07

Health & Nutrition
Time
0715 organic puffed whole Kamut cereal, raw almonds and walnuts, almond milk, organic banana
1230 multigrain tortilla, sliced turkey breast, LTO, mustard, organic blue corn tortilla chips
1800 grilled top round steak, lima beans, organic corn, natural peanut butter, organic banana

Notes:

Daily Personal Practice and Playtime

Day 19 – No Intensity Day

Time
0500 Intu-Flow® (20 min)
Flock of Pigeons x2
Flow with No Name x3

0900 2.5 mile walk

Notes:

[wiggy1]

Day: Friday
Date: 4/20/07

Health & Nutrition
Time
0715 2 cage-free organic eggs, 5 pc. Turkey bacon, 2 pc e-bread, natural peanut butter
1030 raw almonds and walnuts, whey protein powder, water
1800 grilled round steak, lima beans, organic corn, organic blue corn tortilla chips

Notes:
- Hadn’t used protein powder in a long time, but after reading Joseph David’s delicious description of a nut smoothie (??) I thought I would “frap: one up.

Daily Personal Practice and Playtime

Day 20 – Low Intensity Day

Time
0900 Ageless Mobility

Notes:

[wiggy1]

Day: Saturday
Date: 4/21/07

Health & Nutrition
Time
0715 2 cage-free organic eggs, diced baked ham, mushrooms, onions, 2 pc e-bread, natural peanut butter
1200 hot air popped popcorn, handful raw almonds
1730 roasted chicken, greek salad, multigrain bread w/ smart balance light spread

Notes:

Daily Personal Practice and Playtime

Day 21 – Moderate Intensity Day

Time
0630 Intu-Flow® (25 min)

1000
Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 10
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 10
RPE: 3 / RPE: 3
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (zero choke)

RPT: 9 / RPT: 7
RPE: 6 / RPE: 6
RPD: 1 / RPD: 2

Notes: 60 sec rest between sets, no rest between movements.

Notes

[wiggy1]

Day: Sunday
Date: 4/22/07

Health & Nutrition
Time
0730 Kashi 7 Grain cereal, raw almonds, raw walnuts, organic banana, almond milk
1230 roasted chicken, steamed broccoli, multigrain bread w/ smart balance light spread
1730 ground beef, large salad, organic blue corn tortilla chips

Notes:

Daily Personal Practice and Playtime

Day 22 – High Intensity Day

Time
0530 IntuFlow (35 min)
Flock of Pigeons x2

Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 10
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 10
RPE: 3 / RPE: 3
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (zero choke)

RPT: 9 / RPT: 7
RPE: 8 / RPE: 8
RPD: 1 / RPD: 2

Notes: 30 sec rest between sets, rest pauses between movements as needed, but no more than 10 sec.

Notes

[wiggy1]

Day: Monday
Date: 4/23/07

Health & Nutrition
Time
0730 organic puffed Kamut cereal, raw almonds, raw walnuts, almond milk
1030 roasted chicken, raw organic carrots, peanuts
1600 roasted chicken, organic blue corn tortilla chips
1800 roasted turkey breast on focacia bread w/mustard, lettuce, tomato, onion

Notes:
-Meal timing was way off today. I was way too hungry by mid morning and had to eat lunch too early. I think this was all caused by too light of a breakfast. I would think that I would know better by now!

Daily Personal Practice and Playtime

Day 23 – No intensity Day

Time

Rest Day

[wiggy1]

Day: Tuesday
Date: 4/24/07

Health & Nutrition
Time
0715 2 cage-free organic eggs, 4 pc turkey bacon, multi-grain bread w/ smart balance light spread
1130 apple
1400 tuna salad on multigrain bread, organic blue corn tortilla chips
1815 grilled organic chicken breast, spaghetti squash, organic mixed veggies

Notes:

Daily Personal Practice and Playtime

Day 24 – Low intensity Day

Time

0515 Intuflow (35 min)
Flock of Pigeons x2
Flow with no name x3

1900 1.5 mile walk

[wiggy1]

Day: Wednesday
Date: 4/25/07

Health & Nutrition
Time
0715 3 cage-free organic eggs, 2 pc e-bread, natural peanut butter
1300 large salad, grilled organic chicken breast
1800 steamed broccoli, stir fry chicken

Notes:

Daily Personal Practice and Playtime

Day 25 – Moderate Intensity Day

Time
0945 IntuFlow (25 min)

Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 10
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 10
RPE: 2 / RPE: 2
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (zero choke)

RPT: 9 / RPT: 7
RPE: 6 / RPE: 6
RPD: 1 / RPD: 2

Notes: 30 sec rest between sets.


1100 3.5 mile walk

Notes
- Almost done with this cycle; I am definitely ready to move on.

[wiggy1]

Day: Thursday
Date: 4/26/07

Health & Nutrition
Time
0715 Kashi 7 grain cereal, raw walnuts and almonds, fresh strawberries, almond milk
1130 stir fry chicken and vegetables
1500 organic blue corn tortilla chips
1730 grilled organic round steak, steamed organic green beans, 2 whole wheat biscuits w/smart balance light spread

Notes:

Daily Personal Practice and Playtime

Day 26 – High Intensity Day

Time
0515 IntuFlow (25 min)

Swipes/Mills
5 lb.Clubbells
2x25 / 2x25 L/R

RPT: 10 / RPT: 10
RPE: 1 / RPE: 1
RPD: 0 / RPD: 0

Notes: No rest between sets or movements.

15 lb Clubbells
3x10 / 3x10 L/R

RPT: 10 / RPT: 10
RPE: 2 / RPE: 2
RPD: 1 / RPD:1

Notes: No rest between sets or movements.

25 lb. Clubbells
5x10 / 5x5 L/R (zero choke)

RPT: 9 / RPT: 7
RPE: 7 / RPE: 8
RPD: 1 / RPD: 2

Notes: 15 sec rest between sets.


1800 1 mile walk

Notes

[wiggy1]

Day: Friday
Date: 4/27/07

Health & Nutrition
Time
0730 2 eggs, 1 piece whole wheat bread
1230 sliced turkey breast on whole wheat w/ lettuce, tomato, pickles, and mustard; organic blue corn tortilla chips, apple
1500 sliced turkey breast, organic blue corn tortilla chips and organic salsa.
1900 tuna steak, steamed organic green beans, 1 slice homemade pizza

Notes:
-My daughter had a sleepover tonight. The girls made pizza for dinner, and my daughter really wanted me to try a piece.

Daily Personal Practice and Playtime

Day 27 – No intensity Day

Time

Throughout day – IntuFlow

[wiggy1]

Day: Saturday
Date: 4/28/07

Health & Nutrition
Time
0800 2 cage-free organic eggs, 4 pc turkey bacon, 1 pc e-bread w/natural peanut butter
1130 large salad, grilled organic round steak
1730 2 sloppy joe’s on whole wheat rools (made with organic beef), organic mixed veggies, organic tortilla chips and salsa

Notes:

Daily Personal Practice and Playtime

Day 28 – Low intensity Day

Time
1100 Intu-Flow® (35 min)

1530 3 mile walk


Notes:

Day 28, another cycle complete!

Thoughts about this cycle:

-- Again, I was unable to keep up with the original plan that I had created for this cycle. It was just too much work, and was distracting me from my original goal. This seems to be a recurring problem. Apparently I think I can do a lot more work than I really can :embarassed: . I guess I just need to train harder and get my work capacity up to match my expectations ;).

-- However, even though I had to alter my plan, I was still able to focus on the goals set for this cycle- to refine my technique with 25 lb.Double Swipes, and Single-handed Mills. And I think I had some good success here. My Technique improved to a RPT of 9 on the Swipes, and I went from doing Mills at full-choke with an RPT of 6, to zero-choke with an RPT of 7 – definitely progress, although at times progress was so slow it was nearly imperceptible. I am happy with myself for following through and completing this cycle, no matter how frustrated I got during it :) .

-- Normally I would take a few days off between cycles, but I have two more cycles in this THP and I want to finish it before going on vacation in June. Looking at the calendar, I do not have any time to waste, and need to get started on my next cycle right away (tomorrow). If you have followed along with this blog, thank you for your support. And I will “see” you on the other side.