Aengus's workout

[Aengus]

Coach
I just my Clubbells® in yesterday. I just finished reading your CST book.
I have been using the 35lb KB for training. I have a routine of Alternating grinding moves with explosive moves. I follow that with a 2.5 walk. All of this goes about an hour for 3 time a week. I have not really been watching what I eat but how much I eat during the day. My weight has not really dropped any but I feel like I have toned up a good bit.
This morning I got 30 min early and started the day with the 5 Tibetians(I bought a copy of Steven Barnes tape a while back) and came to work and started my workout with the Clubbell®. I said "This should be pretty easy", I have what I though good forearm and grip strenght. Boy was I wrong. I started slow with the Clean to Order then moved on to the swings overhead since I have good shoulder development and then moved on to the bottom up press(tough!) followed by the wrist cast and then the shoulder cast. I only went to 5 reps or so for 2 sets not wanting to over do it the first day and my grip was fried. Although I didn't get the aerobic workut I was looking for, I went back and did 2 sets of my KB routine to finish things up. I can tell my forearms are tired. Should be interesting this evening when I do some stick work at home. Probably will be a short workout.
I must say though that I am both impressed and inspired by your work and the forum both. It is a great way to keep motivated. I normally lurk alot cause I don't have much to say but this is something I have been looking for for a long time. I enjoy the fact that you are using this equipment as a way of improving the spiritual being as well as physical. I need this.


Thanks,
Dale Moss

[Aengus]

Okay,
After about two months of using the clubbells and experiamenting with different routines, here is what I've decided works best for me now.

My goal is to lose about 40 pounds. I am now about 260 but mostly muscle but according to the Army, I have about 22% body fat and while that is within Army Standards, it is not withing mine. I would like to drop down to about 15% to start with and then go from there.

Still starting out with the five tibetians in the morning then I've changed my routine to try and build up my leg endurance as well as getting my heart rate up. Basically, a HIIT routine.

Starts out:
Rock-its X 30
outward pendulum X 10 L/R
Clean to Order X 10
Front to back Pendulums X 15 L/R
Iron Crosses X 7 ( by this time, my grip is about fried) :wink:
Shield cast X 15 L/R

I then move to the "bunny Hops" around the gym floor for about a minute then rest a minute then to pistols for about 10 reps( I start the pistols form a bench. I don't really trust my legs at that point :?

I run through this routine twice. I am working up to three cycles. that seems to be a hard place to breakthrough for me because mostly mental I think and a little due to time restraints.

Also started back into Karate but I can tell that along with my SCA fighting my endurance has picked up but I can tell after a good fight, that my legs do feel a little weak.

Any Suggestions?

Dale Moss

[Dan Chomycia]

Dale,

What are "bunny Hops" and how long have you been doing this program?

What specifically are you doing in your classes that make your legs feel weak?

Talk you soon!

[Aengus]

We called them "bunny hops" in class for a lack of a better term. It is pretty much squatting all the way down butt to heel and hopping around the dojo floor. It just one of those plyometric exercises that look like something out of an old Jackie Chan movie.

As for leg weakness, it not really during class. It is during sparring. I kinda figure it is a combination of adrenaline and blood suger fluxuation. I only notice it after really intense fight.

Dale Moss

[Aengus]

Date 18 Jun 04

Exercise: Rockits 30X20
RPE: 10
RT: 10

Outward Pendulum 15 X 15
RPE: 6 (went at half choke to help right shoulder from catching)
RT: 10
Front Pendulums 15X15
RPE: 10 ( I like to swing these using the hip motion for faster work to the core and seems to hit the forearms more if I go palms down at the end of the front swing)
RT: 10
Iron Cross rolling into a Order Position 8 x8
RPE: 10
RT: 6
Shield Parry 12X12
RPE: 10 ( focusing on using shoulder to move clubbell.)
RT: 8
Bullwhip 12X12
RPE:10
RT:10
Pistols 12 x12
(definatly need to work on ankle flexability. And technique :oops:)

Rest: Did two exercises then rested for a minute.

It is real easy to try and speed things up to hurry through. Taking time to feel the motion and looking for places where I bind up.

Felt a catch in my left elbow (old tendonitis flair up) am watching it.
Working my way up to Three set then want to condense it down time wise.
Had a catch in shoulder from Karate Thursday Night. Think I was focusing on powering through the technique as opposed to just doing it.

Noticed though that halfway through class and working on basics, that I had to really focus on what I was doing. I was start getting frustrated mostly because of fatigue but what was weird was I would start Performance Breathing as the instructor gave us our next set of instruction and I could regain my focus and energy. My instructor told me after class that I looked good for someone who had been out of class for seven years. I told him that I hadn't been in Karate but had never left the Martial Arts.

[Aengus]

Date 23 Jun 04

Exercise: Rockits 30X30
RPE: 10
RT: 10

Outward Pendulum 15 X 15
RPE: 8
RT: 10
Front Pendulums 15X15
RPE: 10
RT: 10
Iron Cross rolling into a Order Position 10 x8
RPE: 10
RT: 6
Shield Parry 12X12
RPE: 10
RT: 9
Bullwhip 12X12
RPE:10
RT:10
Pistols 12 x12

[Aengus]

Short workout this morning. Went to FT Knox KY for an SCA event. A long drive there and back(about 9hrs one way), good times with friends, great fighting and even greater fellowship combined with little sleep made for slow moving this morning.

Spent 20 minutes just working the kinks out and getting the blood to flow.

Side note: My wife called me at work and said my Warrior Wellness tape came in. Can't wait to get home to start :D

Only worked through one cycle this morning along with incorporating a jumprope routine.

Rockits X 20
Swings X20
Outward Pendulums X 12
front pendulums X20
Iron Cross X8
Shield Parry X 10
Bullwhip X 6

Jump rope : needs lots of Pratcice and that's all I'm saying about that :D
Pistols X 10

I did notice this past weekend that my endureance seemed to go though the roof. Considering the lack of sleep and the not lack of beer, I lasted though most of the "battles". It is not easy running at a full sprint across an open field to hit your buddies with a 7 1/2 foot pole. After each battle, my energy was up , I felt fine and it wasn't until the afternoon, that I felt the need to quit for the day. My hands and forearms are a bit "stove up" but not near as usual.

I think I also have a few more "converts" to the clubbells too. Seth asked me to bring them to show some of the fighters there and put on a little demo. Afterwards, everyone was saying "Send me the Links!"

More Later,

Dale Moss

[Scott Sonnon]

Dale,

You need to set up for yourself at least a one page website, and establish a free affiliate account with RMAX (contact Nikolay at travkin@RMAX.tv). If you do, send people to your SCA Clubbell webpage, and when they click-thru and order, you receive a commission. You referred the customer, so RMAX feels you should receive an extra benefit.

[Aengus]

Thanks Coach. Haven't thought about that. I just enjoy talking to others about it.

Dale

[Scott Sonnon]

Wasn't suggesting that you'd be motivated by receiving a return, but rather that you receive a thanks from RMAX for introducing to new people!

[Aengus]

I understand Coach , I was just thinking that it would be exciting to bring something that I love to a whole new group of people.
One of the gentlemen was fascinated at the combination of Eastern and Western ways of thinking and training and how they seem to merge into something that is both new and old.

I've been in the SCA for 20 years and it is one of the few places where I feel that I can truly be myself --until this forum. :wink:

[Aengus]

Got the Warrior Wellness beginner tape in. Since I have fairly good flexability and range of motion I figured this would be a cake walk but, I heard my self creaking and popping in places I haven't creaked or popped before. Must be doing some good. :D
Next on my list: Body Flow :wink:

Dale Moss

[Aengus]

30 Jun
Took off for the 4th to spend time with family and friends.
Rockits 30 x 30
Outer pendulums 15 X15
rpe 7
RT 8
Front pendulums 15 X15
RPE 7
RT 8
Iron Cross 10 X10
PRE 8
RT 6
Shield Parry 10 X10
RPE 8
RT 7
Bullwhips 6 x 6
RPE 8
RT 7
Jump rope 1 min -Needs work :lol:
Pistols 10 x 10 Still working form a chair. can't seem to get flexability in ankles

[Aengus]

2 July Decided to do something different for the 4th.

A little fatigued for Karate class. Been a long time since I sparred. Calves a bit stiff from it.
Warrior wellness Beginner. Noticing range of motion coming back into neck and shoulders. 8)

Warmed up with Rockits and swings.

Did 100 mills each with each arm (goal for that day. Just to see where I was at)
Started out with 3 sets of 20 reps per arm then dropped down to 4 sets of 10 reps per arm.
Did 60 swipes just for fun. 3 sets of 20 swipes.

It was definatly a mental challenge to go for the 100. My hands felt on fire after I finished with the swipes.

I was a little sore the next day mostly in the biceps where it attaches to the elbow and the obliques.

NOTE: I can't imagine what Coach Sonnon went through in his 1400+ reps.

[Aengus]

6 July

Started the Day with Warrior Wellness and 5 Tibetians.
Energy Level: High
Rockits 20x 20 x20
RPE 8
RT 8

Outward pendulum 20X 15X 15
RPE 8
RT 10

Inward Pendulums 15 X 15 X15
RPE 8
RT 10

Front Pendulums 15 X12 X12
RPE 8
RT 10

Iron Crosses 10 X 10 X 10
RPE 8
RT 6
Shield Parry 10 X10 X10
RPE 8
RT 7
Bullwhip 10 X10 X10
RPE 8
RT 7
Jumprope 2 MinX 1 Min x 1 min Technique coming but ankle is still sore and still. Try focusing on more circles

Pistols 10 X10 X10

Decided that today I would Take it up a set and work my way up on the repitions once I got over that mental hump.

Total time : 3 circiuts in 50 minutes.
Goal : 3 Circuits in 40 minutes and Jump rope for 10 min after.

[Aengus]

7 Jul
Energy level is high.
total time 45 min

Started off with 5 tibetians and Warrior Wellness. Little stiffness from yesterday's workout.

Squats/CTO 20X15X15

Outward pendulums 20 x12X 10

Inward Pendulums 20X 12 X10

Front pendulums 15 X 12X 10

Head Cast 5 X 5 X5

Shield Parry 15 X 12 X12

Bullwhip 12X12X12

JumpRope 2 minX1 MinX 1min

Pistols 10 X 10

Went through WW afterwards to help loosen shoulders

Right shoulder very sore. I don't know if it is due to muscle tension or exercises like the Iron Cross. Laying off that one and replacing with the Head Cast. That and stretching should help pain and range of motion. Stretched it out last night; felt better.

[Aengus]

9 July

Energy level was good.

Started out with 5T and WW this morning. Fairly stiff this morning from last night's Karate class. Stared some close-quarters combat techniques. It has been a while since I was thrown around on the floor like that! :oops: Good thing was the reflexes were still there. It saved me a lot of bruises. :D

Squats/CTO: 15X15X15X15

Outward Pendulums: 15 X 15 X 15 X 12

Inward Pendulums: 15 X15 X15 X12

Forward Pendulum: 15X15X12X8

Head Cast.: 5 X 5 X 5 X 5

Shield Parry 15x15X15x15

BullWhip:5x5x5x5

pistols 10x10x10x5

4 Cycles 50 minutes

JumpRope: jumped 30sec rest 30 sec( 3 times) Trying jumpin smaller sessions to focus on rythym and timing.

NOTE:Real happy with this morning session. I hadn't planned on adding another set for another week. I'll keep it here for a few weeks. Don't want to over do it. I find that I keep tweaking the workouts in increments from one session to the next. I guess this that instinctive training Coach Sonnon keeps talking about.

[Scott Sonnon]

Good work, Dale. Keep following that inner compass. You won't need a map.

[Aengus]

12 July

Energy level good.

Squats/CTO 15 X 15 X 15 X 15

Outward Pendulum: 15 X15 X 12X 12

Inward Pendulum: 15 X 15 X 12 X 12

Straight arm Full Circle: 15 X 12 X 12 X 12
Played around with these just to see how they felt. Oddly enough, my right shoulder seems to have loosened up considerably. Hardly and clicking or pain. Will continue to try this variation to see how it goes.

Head Cast: 5 X 5 X 5 X 5

Shield Parry 10 X 10 X 10 X10

BullWHip: 5X 5 X 5 X 5

Pistols: 3 X 3 X 3
Full pistols butt to heel. Tough.

Total Time 4 sets 45 min
Jump Rope 30sec jump/rest 30 sec 3 times

NOTE: Man I hate Monday Workouts!! :x They seem to be the toughest of the week. It's the price I pay for not sticking to my diet over the weekend. :oops:

Got the Potatoes Not Prozac book this weeked. Kinda Creepy. I think the good Doctor is writing about me sometimes :D
It's funny because, Friday moring, I weighed in at 259lbs. I feel great but, Sunday evening when I got home from Drill( I'm in the National Guard), I weighed 265!!! :shock: To much Hooters hot wings and Beer :oops:
Time to get serious about the diet to I guess. :lol:

[Aengus]

14 July
Energy: high
Squats/CTO 15 X12 X15X15

Outward Pendulum 15x 12 x 12 x8

Inward Pendulum 15 x 12 x 12 x 8

Straight Arm Forward Circle 15 x 12 x 12 x 8

Head Cast 6 x 6 x 6 x 6

Guard Switch 12 x 12 x 12x 12 x12

Bull Whips 5 X 5 X 5 X5

Notes: Tried the Guard Switch that Dave Rusin, had posted earlier on. It has potential. Seems to hit the obliques well.

Noticed a lack of energy as my workout went on. Good be a mental thing but I noticed technique was starting to suffer as well.
Had a lot of discomfort in right shoulder to day. Really focused on the form which made a difference.
I don't think I've plateaued yet but will take it easy next session just to see. Got about one week more on this routine before I start another training cycle anyway.

[Aengus]

16 July
Energy level Good

Squats/CTO 15 x 15 x 15 x 15

Outward Pendulums 15 x 15x x 15 x 15

Inward Pendulums 15 x 15 x 15 x 15

Front Pendulums 15 x 15 x 15 x15

Head Cast 10 x 10 x 10 x 10

Guard Switch 15 x 15 x 15 x15

BullWhips 5 x 5 x 5 x 5

4 sets 40 min total time.

Jump Rope 30 Set, Rest 30 sec.. 5 times

[Aengus]

19 Jul
Energy: good
Did Warrior Wellness beginner this morning followed by some Body FLow exercises. Been becoming very tight in my lower back lately. Stretched and got a good warm up before goiing out to cut grass! :D
Decided to take the body flow easy and slow down. Worked on just one form, the ShinBox. Very tight in torso. just sat and breathed out a lot of the tension for about 20 min switching sides when it felt I needed to. The mental noise died down after about 12 mins. Got a few images popping into my head mostly of me as a kid. Usually there was a lot of fear involved in those images. Realized I spent alot of time as a kid afraid of something. Mostly fear of doing wrong. Question is, now that I have dredged up these old feelings and memories, how do I purge them from my system?

[Aengus]

20 July,
Energy High!
Did WW at home then Clubbells at work.
Squats/CTO 15 x 15 x 15 x15

Outward Pendulum: 15 X15 X15 x15

Inward Pendulum: 15 x 15 x 15 x 15

Front Pendulum; 15 X 15 x 15 x 15

Head Cast: 10 x 10 x 10 x 10

Guard Switch: 15 x 15 x15 x 15

Bullwhips: 5 x5 x5 x 5

Jump Rope; 30 sec jump/ rest 30sec 5 times

[Aengus]

21 Jul

Posted: Tue Jul 20, 2004 6:00 am Post subject:

--------------------------------------------------------------------------------

20 July,
Energy good
Did Warrior Wellness™ at home then Clubbells® at work.

Squats/CTO 15 x 15 x 15 x15

Outward Pendulum: 15 X15 X15 x15

Inward Pendulum: 15 x 15 x 15 x 15

Front Pendulum; 15 X 15 x 15 x 15

Head Cast: 10 x 10 x 10 x 10

Guard Switch: 15 x 15 x15 x 15

Bullwhips: 5 x5 x7 x 7

Jump Rope; 30 sec jump/ rest 30sec 5 times

NOTE: Yesterday had alot of tension in my lower back. Probably from sitting at a desk all day :roll:

Went home got out in the backyard and did some WW, followed by some bent presses, snatches and cleans with my 35# kb.

Then did some more body flow movements primarily the SHinBox. The last time I did the movement, I was very tight in my middle torso area but this time, I seemed to have loosened up considerably. No images came through except just peace and quiet. After that, I worked on the spinal rocks and had a LOT more flexability than I had previously. Once again no images just relaxation. Felt very relaxed and not near as grumpy that evening( kids loved that). :D
I had for weeks intended to get out in the evenings and do some kind of workouts but always seem to put it off for some reason or another. Not anymore!

[Aengus]

Well, it has been one of those weeks at work and home where I barely had time to sit down and log my workout. So this is the whole week so far.

Last Friday we went to the beach for vacation and I couldn't pass up the chance to do a little club swinging on the beach. That was fun. The sun, wind and the smell of the ocean made it very easy to get into the zone!
When I told my wife I was going to swing clubs, she thought to herself, " Dale doesn't play golf?!" :lol:
I didn't do nothing extreme just a few Mills and Swipes; just enough to get the energy up and prepare myself for a few hours full of fun, sun, and excitement which includes throwing my kids into the ocean like lawn darts! My son loves that!
I decided then, that I would take the rest of the week in active recovery and work on my new experiment towards working on improving my SCA fighting. I worked real lite this week feeling out moves for strengthening the legs and increasing my endurance and well as some explosive power. So next week, I will kick it off with more sets and lower reps. Sort of my medival Density Cycle (not that I need to get any bigger) :lol:

The great thing about clubbells is that if I don't like where I'm going, I can adapt it to fit my needs.

[Aengus]

After Active recovery for 2 weeks, I felt it was time to do the March.

Started the Day out with some Warrior Wellness and some yoga this morning. Then I started on the Density Cycle. Started out with the 15# Clubbells doing Mills

40 sets of 5 reps in 40 Min.

Started out easy. Do my Reps and some WW in the remaining few seconds.
Focused on technique and not time. Watched the elbow for any trouble.


Question: On Alternating days, should one just do WW and B.F. or can you use Grinding exercises instead of ballistics and not overload your CNS. I don't want to get in that overtraining mode again.

[Scott Sonnon]

Dale,

No, that will compete with your performance and lead to overtraining. Stick with Warrior Wellness or LIGHT Body-Flow Biomechanical Exercise on your off days - hence "off" days. :wink:

[Aengus]

Check. Thanks.

[Aengus]

8 Sep
Energy High

Warrior Wellness and light yoga this morning. Then went for a 2.5 mile walk.


Notes:
I didn't think that the workout I did yesterday would have that much affect on me but yesterday evening I could tell it a bit. I felt it mostly in the forearms and back as well as a little around the elbow/lower bicep area. Nothing strained but fatigued. Slept REAL good and this morning, hardly any stiffness in those areas. Most of the stiffness this morning is in the calves and ankles and feet but some WW and yoga worked that out.

[Aengus]

10 Sep

Took an extra day of active recovery yesterday. Wednesday night, I was feeling tired and grumpy and decided that I could use another day of Recovery. Got up Thursady morning and worked on my Body-Flow. Still working on knee-switches and bridges. I was very tight in the lower back in the knee-switch. The images and feeling I got was frustration. I felt that I had no clue about what or why I was doing this. I sat in that postions until I felt the tension ease and when moving form left to right and back, the tension was noticably smaller.
In the Bridge, I just lay on my back in the down position and realized that I had a Tremendous amout of tension in my forarms. I didn't get any sensations or feelings here but I realized that I had built up so much tension in the body, I couldn't do one bridge. I knew that I had been severly lacking in focusing on Body Flow but did not realize how much it has cost me. After reading Coach Sonnon's Article on Sailing Our Health, I think I was one of the guys just slinging the Clubs around not really focusing on the whole mind, body, spirit. :oops:

THis Morning, Felt Great, Did my Warrior Wellness and moved into the Century Density Cycle.

34 Sets of 6 Reps in 34 Min
Energy was Way up! Focused on using Core and shoulder to move Club and arm to steer it:)

Have a Great Day!

[Scott Sonnon]

Dale, superb discovery... well before an injury. What a gift, amigo!

[Aengus]

Saturday, took it easy and worked on some body flow positions. One thing I noticed was that I was not as tight as I was the other day. As I've posted before, I've been having some tension in my left ankle enough that some time it inhibited walking if I made a sudden move on it. So, I sat down and worked it through ROM untl I hit a tight spot. Some of them were tight enough that I actually gasped in pain/surprised. I forced myself to hold it and breath the tension out and after a few times around, it felt much looser and didn't catch. In the mornings it still has some tension but nowhere near like it was and i'll continue along that path until it is tension free.

Today, I continued the Density Cycle with 29 sets 0f 7 reps in 29 minutes.
Noticed that after a few sets, I relaxed the mind let the body take over the movement and things seemed to get smoother. Greasing the Groove I guess! :lol:

[Aengus]

Well after taking an unintentional week off due to Hurricane Ivan, I have returned to the Density Cyle. The Struggle continues:)

Actually, today went really well. Body was relaxed and energized. Everything flowed smoothly. RPE was a 6 and rt was a 10

25 sets of 8 reps in 25 minutes.

[Aengus]

Was a little sore this morning. I guess the unintentional layoff took its toll more than I thought. Worked it out with some Warrior Wellness and went on to continue with the Cycle.

23 sets of 9 reps in 23 min.

Started out kinda slow but picked up the pace as I went along and warmed up.

One question popped into my head though. When I finally get to the last set of 100 reps do I do 100 reps per arm without alternating arms?

[Scott Sonnon]

How are you alternating arms now?

[Aengus]

How are you alternating arms now?

One full set of repititions with right arm then switch to the left arm.
9 reps right arm + 9 reps left arm = 1 set

[Scott Sonnon]

Keep at the final volume per arm when you go to the Century.

[Aengus]

100 reps per arm done once. Gotcha.

[Aengus]

Monday and Tuesday did WW and Body Flow to help recover from a three day SCA event in Arkansas. Went all out fighting on Fri. and Sat. Long Drive home. Was Very tired.

Tuesday was my birthday so I decided that by next year, I was gonna drop some body fat down to around 10% or wherever is optimal for me. Plan on eating much more healthy, and generally taking much better care of myself and my family. I plan on showing people next year what 40 really looks like.
Time to get fired up!

Warrior Wellness beginner.

20 sets of 10 reps of Mills with 30 sec rest.

[Aengus]

The Cycle continues: 19 set of 11 reps with the mills.

Started out with Warrior Wellness before moving into the mills. Had some tension in the left elbow. Worked slow and focus on using body to swing the Club and the arm to steer it.

Did WW inbetween on the rest periods. Loosened up the arms alot. Really got into a groove. So much so I lost count of what set I was on for a while :oops: ! Feeling energized and motivated.. Already thinking about my next program after finish this Cycle.

[Aengus]

17 sets of 12 reps with the mills

Feelling the results this morning. Seem to be fatigued more from todays workout and usual. Work load could be catching up to me.

I'll do some WW this evening along with BF to work out tension.

[Aengus]

16 Sets of 13 Reps o'mills. ALMOST TO THE END!!!!
Energy: High

Did WW and a little body flow yesterday. It's kinda hard to get in a good session when you a little girl screaming' Higher! Daddy Swing me higher!!" Can't say that's a bad trade though. :D
Working on my bridging. When I was going from shinbox to armscrew to spinal rock , my daughter said "I thought you were working out. It looks like your playing" I told her I was. :D



Must admit, kinda nervous about that 100 reps. Never done that many reps with one hand. Guess that's where the mental tough ness come in eh?

Notice one thing today. I've been having some tenderness in my left elbow. It felt like I had cracked it on something. No swelling bruising like the time I did crack it. Anyway, I was poking around in the joint, kind of a pressure point massage and I hit one spot that caused the lights to dim! I went back and held that point until the pain subsided. It seemd that the elbow felt better, not as tight. Still abit tender but much better. I had spent so much time working on loosening tension in the forarm that, I never really considered the tension could be coming from the tricep where it attaches to the elbow. WW definatly make more aware of thing going on with your body.

[Aengus]

Had a long weekend off work so did WW over the weekend.
TOday did WW and Body flow. Noticed my spinal Rock is proceding quite well. Toes almost touched floor behind me.

Also did 15 sets of 14 reps mills. 2 more to go!

[Aengus]

Flat out Disgust! :x

Came down Tuesday with one of those 24 hour virus's that make you feel have sand in your joints and the Hand of God squeezing in the middle. Slept all day yesterday. Woke this morning feeling good! Doused myself with cold water to help clean out any toxins left over then warmed up with WW. Moved onto the Cycle when I realized that I wasn't quite as whole as I wanted. After about 2 cycles into it, I just ran out of gas. Will rest tomorrow and the Plan is to finish this Cycle next Wed.

Seems like everytime I get a good rhythem going, something comes up. Hurricane, sickness, maybe it's just my inner noise distracing me.

[Aengus]

Friday D-day

100 Mills each arm Done Once!!
Sorry , a little of the "Blood of Heroes" crept in there
:oops: :)


Things I learned:

Next Density Cycle, I'm going to use the shorter version. I had to many variables arise over the length of the Cycle. Plus, I was starting to get bored with it.

I noticed that event though I started with the weaker arm , the right arm, when training, I was still weaker in that arm. I had pauses to let the arm rest. Form was good. The Mills flowed better with my right arm now than they did at the beginning so I learned something. :) The left arm went right on without a rest break. Need to focus more on right arm's endurance.



Good Experiance. Now to move on to some other things.

[Aengus]

This new workout is for 3 weeks. I have a P.T Test coming up 6 Nov so I'll use this to log my Progress in that.

As of now , the minimun i am required to do are:
pushup: 34 in 2 minutes
sit ups: 38 in 2 minutes
2.5 Mile walk in 36 min ( I have a walking profile so no running)

Goals:
75 Pushups in 2 minutes
76 Situps in 2 minutes
2.5 Mile Walk in 30 min

Last PT Test I took (Oct 2003) I did: 55 Pushups in 2 minutes
55 Situps in 2 minutes
2.5 mile Walk in 31:30 minutes

I Haven't done any training specific for the PT test since I started using the Clubbells. Today, I gave my self a diagnostic just to see where I am and How far I have to go. So I managed 40 Pushups before Muscle failure,
35 situps done correctly then cranked out another 10 with my arms infront of my chest. The Walk was Cake. 2.5 in 35 min.

Like I said, I can pass the test, but I want to max out what I can on this one because it will be the last I take before I turn forty next year. Just to prove I can.

I will also be working on some double Club bell movements during this workout. Double Pendulums because they really seem to hit the core really well and will start working on the Double Mill with Active Recovery on the off days. The weather here now is cool enough that I can realy enjoy the Body Flow outside without fear of being carried off by Mosquitoes. :D

Because so much time will be eaten up doing the walk, I'm keeping the reps low and set down to one or two. THis way, I should avoid overtraining and Injurys.

[Seth]

Congrats on finishing that cycle my friend, that's AWESOME!!!

Remind me not to let you hit me next time we fight!

[Aengus]

Seth, now why would you deprive me of such joy 'ol Buddy ? :twisted:

[Aengus]

Morning Workout:
Warrior Wellness/Body Flow worked out a lot of the kinks. I had more muscle stiffness that I though I would after Monday's Workout.

Felt good, Energy was High. After the Diagnostic Monday, I'm not sure if I have enough time to Spiral into a Peak with only 2 and 1/2 weeks before my PT test. So I'll stick with a circuit.

Pushup: 25 Reps X 25 Reps X 20 Reps

Double Pendulums: 10 X 10 X 10
I like the way these really seem to hit the Core hard.

Situps: 25 X 20 X 15
I think the Double Pendulums affected these a good bit. Kind of burned out quick on them. :oops:

Double Mills: 5 X 5 X 5
These are fun but I'm keeping the reps low right now to help get the feel and rhythem of them. Also keeping the left hand at full choke and the right hand at no choke to help build the endurance and strenght in the right. Try to get a balance on things.

2.5 Walk 34 min 31 sec.
Hate walking on treadmill but I'll shave a few minutes off on the test.

[Aengus]

Feeling the effects of a good week of exercise. Moving a little slow. Good session of WW and BF tonight or this weekend will help on that.
Pushups 25 X 25 X 25
Double Pendulums 10 X 10 X 10
Sit ups 25 X 25 X 20

Walk 1.5 mile in 17 min

Knees and anlke sore with stiffness. Don't want to have a flair up with them. Took it light on them today.

Noticed difference with WW on my pushups.
When I was on active duty, my front deltiods were extremely tight all the time. It would feel like things were popping and grinding in there when I did PU. Since the WW, I really do not have that problem any more. Reallt should work that on my feet and ankle s more than I do.

That's all for now.

[Aengus]

Monday

Energy medium
Worked out in the afternoon. I could tell that I was not as motivated as I normally am. I like to workout in the mornings. Gets me through the day.

Did 3 cycles :
Pushups25 x25 x25
Double Pendulums 10 x10x 10
Sit ups 25 x25x 20
Double mills 10 x10 10.

Didn't go walking but put in some time on the heavy bag instead.

[Aengus]

One and half week to go for PT test. I hate those things. :roll:

Pushups 25 X25 X25

Double Pendulums 10X10X10

Sit ups 25X25X25

Double Mills 10X10X10

Walked 1.75 mil 20 min

Slowly ramping up this week through next Friday. Should peak on that Sunday.

[Aengus]

Realized tht it has been two weeks since I posted to this log. :oops:

Had some personal issues arise but kept on throught to the PT Test. Final result were:
Weight 250 that down from 260 when I started.
Waist 41 Loss of 2 inches.
Neck: 19.5 inches. Gain of 1/2 inch

Pushups; 60
situps: 55
Walk 2.5 miles 31:52

Not bad considering I was down 3 days form illness.


NOTE: This will be the last posting of my workout on this log. I'm working on some other things right now. I'm experimenting on some combinations, and some H2H Time Under Tension routines. I'm also reading 3DPP book again. I have a few feelings on where I want to take my training but they are more of a gut feeling and not writting down yet. As I reread 3Dpp, I'm making notes on things as they touch on something.
I don't have anything to post right now and when I get the kinks worked out, I 'll start posting. I'll keep a written log to help keep track though.

I don't want this to sound conceited or as if I've outgrown this forum quite the opposite in fact. I feel that I'm in a place where I need to clean my "Emotional and Spiritual Slate" as well the Physical. I guess that it's a case of backing up and regrouping.

[Aengus]

Realized tht it has been two weeks since I posted to this log. :oops:

Had some personal issues arise but kept on throught to the PT Test. Final result were:
Weight 250 that down from 260 when I started.
Waist 41 Loss of 2 inches.
Neck: 19.5 inches. Gain of 1/2 inch

Pushups; 60
situps: 55
Walk 2.5 miles 31:52

Not bad considering I was down 3 days form illness.


NOTE: This will be the last posting of my workout on this log. I'm working on some other things right now. I'm experimenting on some combinations, and some H2H Time Under Tension routines. I'm also reading 3DPP book again. I have a few feelings on where I want to take my training but they are more of a gut feeling and not writting down yet. As I reread 3Dpp, I'm making notes on things as they touch on something.
I don't have anything to post right now and when I get the kinks worked out, I 'll start posting. I'll keep a written log to help keep track though.

I don't want this to sound conceited or as if I've outgrown this forum quite the opposite in fact. I feel that I'm in a place where I need to clean my "Emotional and Spiritual Slate" as well the Physical. I guess that it's a case of backing up and regrouping.