Coach Szolek Mastering His ABCs with the Metronome

[Doug Szolek]

Alright, Alright, Alright...

Due to my preparation for the filming of the upcoming ABCs DVD I've put a hold on my previous Crossbow Density Cycle and have begun working the ABC Metronome, as seen at the Arnold Classic Fitness Expo and CST Delta.

This is a monster of a Combination Routine which builds off of the Side Swipes with alternating ABC Shoulder Casts to Muscle Out. The only bad thing about it is that it's tough to describe with words, even this long winded Knuckledragger, so I will ask you all to look forward to the upcoming issue of CST Mag for a full description and hopefully video of the Metronome.

To give you a clue though it's kind of what I imagine Midevil Warclub training mixed with the sophistication of a two-handed sword play might look like.

Anydangway, I've been working them for the better part of the past two weeks though I had to take a couple days off last week due to a spill on the BMW street carver that left me with what feels like a bruised patela. I'm healing nicely now though and definately back to work.

Made the jump to 34sets of 6reps in 34minutes today and really tested my will be the monster that I've come to love. My RT was mostly around 6-8 with a few glancing contacts to a very sweaty back knocking one or two reps down to a 4 near the end of the work session.

Oh yeah, nearly forgot to mention; in the interests of mandatory perfect form I've been working these with the same bruiser that got chewed up during Scrapper, Coach Jones, and my crazy workout at the cold beach. Be sure and check out Scrapper colorfull retelling of that day in this months issue of CST Mag. But back to the point, the already damaged eurethane coating couldn't hold up to our blatant missuse of the Bruiser so I removed all of it and the knob convieniently exploded after Scrapper landed it on the one rock sticking up from the sandy beach. So my Bruiser is now quite a dangerous implement and I will caution that NO ONE should attempt to modify their Clubbells in this manner because it negates all of the specialy designed saftey features of the Bell. So with that said, I get the image of those old Indian strongmen with their Meels and Joris wrapped in barbed wire or pouded with spikes in my mind as I work with this much less safe instrument. It certainly does mandate good form though cause I bumbed my head once with it (and even on the corner of the metal) and I know that I'll never let that happen again.

So then, Coach Szolek's being crazy again so that you don't have to :wink: :D

On my off Metronome days I'm going to be working some very intense Spinal flexability/mobility work that is completely reshaping my posture and movement due to the deep levels of tension that I'm purging from my musculature. It's funny, I've been experiencing a completely new type of soreness as a result of this and for the longest time I couldn't figure it out until I saw some recent pictures of myself and noticed the poise improvements and changes throughout my hips, shoulders, and spine. It seems that this deep tension that I've been holding has been adversly affecting my posture (I know, naturally it would) and now that it's being released, I'm experiencing the pain of relearning how to stand in defiance of Gravity. It's really fun and I will give more details of the work after tomorrows session.

As for notes on my Metronome perfromance today, I noticed a few strange new callusses creeping up and my shoulders feel very wide after the work. Much fun all around.

Well peace and God Bless,

[Doug Szolek]

Didn't work the spinal mobility as planned, felt as though I needed a day of just DROM on Tuesday. And then, scheduling conflicts kept me from my Metronome training on Wednesday but Thurday I knew that it would not be put off any longer.

5-20-04

ABC Metronomes
Planned: 34sets of 6reps in 34minutes
Actual: 30sets of 6reps in 31minutes

RPE=8-9 RT=6-7

Notes: So obviously, this needs work. I had a cup of coffee early in the day which juiced up my DROM big time, but left me dragging when it came time for the heavy work. Also I lost count on about 4sets in the first half of the session and ended up doing 8reps on each of these. This lead to a faster build up of lactic acid, and quicker onset of fatigue and failure. So as usual I need to calm down and focus on the just the rep that I'm doing right now, not the 200+ that follow in the session.

Even with these results however, I still got a helluva workout. Every part of me feels remade, and I think I've found the single best Clubbell Combination Routine to stimulate growth in the chest, don't quite know how I feel about that :wink: .

Anyways, should have fun things to report from tomorrows DROM session. I'm getting back to training the yoga, scorpion. Nearly there too.

[Doug Szolek]

5-25-04

Metronome Training

Planned: 34sets of 6reps in 34minutes
Actual: 28sets of 6reps in 30minutes
RPE of 9 and skirting 10 RT of 7 sometimes 6

Ok so two training days of regression in a row means that something is seriously wrong. At first I thought it was just my inner pansy telling me that I should stop the workout. So I did 15more sets and the pain and fatigue were only increasing to where my form was getting dangerous. And that's past time to quit.

What Coach Sonnon and I have formulated is that since the complexity and Time Under Tension of the Metronome is so much higher than any Combination Routine that I've worked, I need to drop down some other variables to allow for usefull work to be accomplished. Since I've learned the strength to handle the Bruiser through the Metronome and do it well, I didn't want to drop intensity, so the other big one is volume.

I'm revamping the program to utilize the abreviated Density Cycle instead of the full Density Cycle. This will cut my total volume in half, but should allow for the same end result of performing a 100+rep Death March with the Bruiser Metronome. The biggest reasons again for doing this, are the facts that with the Metronome, the Clubbell changes planes/directions 10 times over the course of 2reps, and it take 5-6seconds to complete a single repetition.

There will of course be a detailed article in the upcoming issue of CSTmag explaining the details of how we came to this conclusion aswell as demonstrating this behemoth of a Combo.

In my mobility training, my head is more comfortably finding the soles of my feet in the shin bridge, and I was coached through a very sophisticated way to augment my hamstring/butt/low back flexability. by doing palms to floor and swaying toe touches with my back straight. Much fun all around. Can't wait to get the pictures up for the story behind these extreme means of deep tension release. They really are changing me daily in a notable way.

That's all for now, peace,

[Coach Wilson]

Doug-
Very anxious to see some pics and get deeper understanding of your routine...keep up the good work....the only limits we have are those we believe in brother...

Always,

Joe
PS
Get your little yogini but back to Memphis soon! :D :x

[Doug Szolek]

6-23-04

In the past few weeks my spinal mobility training has taken over the top slot for training priority so I've only been working the Metronomes randomly. Now that I've met a few of my larger goals with regard to mobility I can switch that into maintenance mode and get back to swinging this heavy beast.

Before I get into the details of the Metronome training I'll recap the goals met:

I wanted to be able to transition from the Shin Bridge to the Forearm Bridge smoothly and with no hand replacement. That is now one of my regular exercises.

I wanted to be able to walk while in the Bridge, and while I still can't see where I'm going, my walking is getting smoother each time I do it.

I wanted to get my forehead into the soles of my feet in the Shin and Forearm Bridge, and that is done to where I can see my tiny digits pretty easily.

I wanted to get my Hand Bridge so tight that my hands were beside my feet while performing it, this happened most recently with Coach Sonnon's help as he suggested that I press up into a Hand Bridge from out of a Shin Bridge and since my hands are right beside my feet in the Shin Bridge, my back was sort of tricked into being even more flexible than I thought it could be, always fun 8)

And in the opposite direction I wanted to get my head between my knees in the toe touch position and now I'm there so then...

I know these seem like a lot of different goals but to me they are more or less incidental progress on my way to releasing some deeply stored tension rooted in an issue that I didn't know existed but surfaced about a week or two ago when I started tearing up while in the most extreme back bends. I attributed it to sinus pressure, not knowing that I was in the early stages of a head cold and ignorant to the issues that have kept me from wanting to admit sickness when it happens for perhaps the past 14 years. Well it boiled over and now I'm working through it on my own.

Metronomes went well yesterday, I found that I hadn't lost much if any strength from my grip and arms; I attribute this to the Bridging as it requires a good amount of strength in the pressing ranges especially when trying to press out of a Forearm Bridge into a Hand Bridge, sick fun.

I restarted the compressed Density Cycle with the Metronomes so that the workout looked like this:

20sets of 5reps in 20minutes

RT= 9
RPE= 6-7

Added to this I've got in the strange habit of seeking out the longest way home while riding my bike so all told yesterday I spent about an hour on some fun hilly routes in addition to my regular travel time.

[Scott Sonnon]

Let's see that food.

[Doug Szolek]

6-24-04

Daily Personal Practice of how to use me.

Somewhat shorter version of this than normal due to other work that needed to be done in limited time. Spent some extra time on my right knee and ankle cause I got hit with a line drive in the shin on Wed. playing softball, no brusing but quite a swell going on down there. Feels good to flex and extend the area and do what I can to get the swell liquid out of there.

Awoke around 11am, large glass of water (a little over a pint).

4pm had a Banana and two slices of wheat bread.

7:30pm 12oz. iced coffee while working on an upcoming project.

2:10am 2 Bratwursts (not sure if I pluralized that word correctly) and a handfull of steak fries. A bit of ketchup on the brats and fries.

Total water intake, just under a gallon.

Total time biking today, about an hour and a half. time for sleepy.

[Doug Szolek]

This is something that just recently came to a head in my daily practice and even then tried to remain buried.

As has been fairly evident my presence on the forum here among the tribe has been inconsistent and/or absent for the past month or so and I feel I need to explain this to those of you who have helped me grow in so many ways, and those of you who have looked to me for help in your own growth.

As I mentioned above an issue recently came to the surface during my spinal mobility training that has been well guarded for 14 years now, and the process of this realization has lead to stresses with every member of the family that I work and live, for and with in these recent months.

I learned early in life what Irony means when my mother lost a two year battle with leukemia on mother's day of 1991. If you do the math you'll see that here's a 10 year old kid trying to figure out why his mother died on the one day set aside to celebrate her.

Now May is generally never my best month of the year because of the emotional load those memories carry, but I will say that I've done well to accept this lesson even though I don't understand it. This year however my healing and mourning took a relapse when for the first time ever I found myself in a bar on Mother's day feeling very alone and very depressed and shrinking more and more inside myself every time someone asked me if I had called my mother that day to wish her a happy mother's day. I am thankful to have had some friendly faces present to see me home safely if not keep me taking shot after shot.

I awoke the next day feeling like I'd grown backwards several years (that's the best way I can describe it anyway). And there the stage had been set for me to wander well into an extended depressed state which has lasted until I feel just a few days ago. So what's changed to make it better? Well with the depression came excuse after excuse to get me avoid the work and growth of good training. But by the accountability and patience of my brothers Scott and Dan I did continue my daily movement practice which ultimately proved to be a key factor in getting me through this dark night. So I figured if I had to practice daily I was going to use my anger to tear into my practice. I didn't know why I was training that area so intensely but I knew that it was what I needed to be doing so I went with it.

Testing the patience of those that care so much about me I allowed my depression to twist what had previously been an innocent pleasure of having a pint or two while shooting some pool, into repeated voyages into excess that slowly began to deteriorate the Doug that they know and love. And still I knew that I had to be up and ready for practice where I could tear into myself for reasons that still eluded me.

Then about two weeks ago I began to cry while in a very extreme back bend at the end of a very long practice session. I felt no pain and hadn't caused any injury that I could tell so the tears left me rather confused. When it happened again I mentioned it to Scott and he asked what I thought could cause it. At the time to me it seemed like some deeply wound chain of tension was releasing pressure in my sinuses and allowing the tears to flow. Now I don't know the anatomy of it too well but this is what came to my mind so he told me to go with it, which I didn't understand but did out of trust. The practice continued to deepen and the tears kept coming in varying degrees.

About a week later I was playing with one of the most important people in my life, a two year old bundle of joy and love that never ceases to teach me things about honest expression and unashamed love. She had "knocked" me down and was jumping on my belly when her mother noticed that my breath sounded as though I had a chest cold. She asked and I said that I was in the last stages of a "sinus and chest thing" that I imagined had been spawned form second hand smoke and allergies (for as long as I can remember I've never been able to admit when I'm sick, it's always a chest thing or a throat thing). She promptly had her daughter come away from me explaining that I was sick. I didn't know why but this hurt me like a knife to my gut even though I knew she was looking out very well for the health of her daughter.

So with that in mind I went away with this sort of mixed rejection to my daily practice. And sure enough when I got to the spinal mobility, a well blocked memory of the last time that I saw mother conscious and aware came flooding to me.

She had been in and out of the hospitals for increasing durations, and it happened that her condition was slipping too far for my father to care for her at home so once again a bag was packed and my parents were heading to the hospital. One of the things that most impresses me about my father is how he literally lived with her in her hospital room while she was unable to be home. My brothers had lined up to hug her and say there goodbyes and while I wanted nothing more than to run to her arms I knew that I was being attacked by a flu bug that could very easily be fatal for her with her immune system being so week (being a Registered Nurse she made it a point to teach us everything she could about her illness). I said that I wanted to hug her but I couldn't because I was sick so I had to say my goodbye from across the room aching on the couch.

It's funny now that I remember this event it's as plain as day but it was totally lost until just a few days ago. She lost consciousness during that hospital stay before I and my brothers’ first visit, she never woke up again. So it seems that from then on I have just been afraid to admit when I'm sick because of what it cost me that day.

More of exactly how the spinal mobility is tied to the sinus tension and fear of sickness is being revealed to me every practice session but I still don't fully understand it. What I do understand is that it's going to take me a lot of work to let go of this fear, I know I'm on the right track but at the same time I know that this new old memory has regressed some of the original healing associated with her death so as always, the road is growth one step at a time.

I appreciate you taking the time to hear me out on this issue as I know that it was hurting me to keep it bottled up. With the realization that has resulted from this dark time comes also the realization that until this issue is healed I am not emotionally stable enough to enjoy what may otherwise be an innocent indulgence. Beyond this I know that now more than ever I need to be hitting the iron hard and heavy to purge the emotional discharge from my soul. So long story short, I'm back, and happy to be. You guys know that I love you all, and again I appreciate the trust that is cultivated among the tribe so that I can speak when heavy issues such as this come out of my practice and life. Anyway, I'm off to what I imagine will be one of the better nights of sleep that I've had in a few months.

In faith,

[Scott Sonnon]

Only a warrior can face pain and loss, and heal when needed. Redefine who you are, brother. Hug your loved ones now. We're hear for you.

[radiantkd]

Hey Doug,

I was deeply touched by what you shared and would like to respond....



I learned early in life what Irony means when my mother lost a two year battle with leukemia on mother's day of 1991. If you do the math you'll see that here's a 10 year old kid trying to figure out why his mother died on the one day set aside to celebrate her.

Yah, and however can a 10 year old guy make sense of that story. This is HUGE for you to be working on. You have carried this story in your heart and your molecules for 11 years.


Now May is generally never my best month of the year because of the emotional load those memories carry, but I will say that I've done well to accept this lesson even though I don't understand it. This year however my healing and mourning took a relapse when for the first time ever I found myself in a bar on Mother's day feeling very alone and very depressed and shrinking more and more inside myself every time someone asked me if I had called my mother that day to wish her a happy mother's day. I am thankful to have had some friendly faces present to see me home safely if not keep me taking shot after shot.

Shot after shot speaks of how much pain there is. Mothers are a big deal. You lost the person to guie you into manhood and hold your soul just when you were on the brink of groiwng up. Most guys think of dad as a role model and don't realize how much mom does. Losing mom is an unthinkable pain for a young guy.


Then about two weeks ago I began to cry while in a very extreme back bend at the end of a very long practice session. I felt no pain and hadn't caused any injury that I could tell so the tears left me rather confused. When it happened again I mentioned it to Scott and he asked what I thought could cause it. At the time to me it seemed like some deeply wound chain of tension was releasing pressure in my sinuses and allowing the tears to flow. Now I don't know the anatomy of it too well but this is what came to my mind so he told me to go with it, which I didn't understand but did out of trust. The practice continued to deepen and the tears kept coming in varying degrees.

The wisdom of your body is guiding you and will continue to. And what a gift that you have a coach who will ask you to move into it rather than away from it.


I didn't know why but this hurt me like a knife to my gut even though I knew she was looking out very well for the health of her daughter.

When your heart is open, and your psyche seeks healing, these clues emerge in regular life to guide you to the place of wounding. This kind of perfection is there at every moment. What a gift that you could follow it and work with it.


She had been in and out of the hospitals for increasing durations, and it happened that her condition was slipping too far for my father to care for her at home so once again a bag was packed and my parents were heading to the hospital. One of the things that most impresses me about my father is how he literally lived with her in her hospital room while she was unable to be home. My brothers had lined up to hug her and say there goodbyes and while I wanted nothing more than to run to her arms I knew that I was being attacked by a flu bug that could very easily be fatal for her with her immune system being so week (being a Registered Nurse she made it a point to teach us everything she could about her illness). I said that I wanted to hug her but I couldn't because I was sick so I had to say my goodbye from across the room aching on the couch.

So you didn't get to say goodbye because you were sick. Oh man...what ache for you.


It's funny now that I remember this event it's as plain as day but it was totally lost until just a few days ago. She lost consciousness during that hospital stay before I and my brothers’ first visit, she never woke up again. So it seems that from then on I have just been afraid to admit when I'm sick because of what it cost me that day.

This breakthrough is as big as any work you have ever done. You are a miracle of courage and bravery for being will to see it and share it.


I appreciate you taking the time to hear me out on this issue as I know that it was hurting me to keep it bottled up. With the realization that has resulted from this dark time comes also the realization that until this issue is healed I am not emotionally stable enough to enjoy what may otherwise be an innocent indulgence.

Doug, I would like to seed an idea...that perhaps what you believe is an *innocent indulgence* is not that at all. What you think is comforting you is killing you. Alcohol takes away pain and melts brain cells. Given the dpeth and power of who you are, I will continue to nudge you to let go of it and find your power without it <smile>


Beyond this I know that now more than ever I need to be hitting the iron hard and heavy to purge the emotional discharge from my soul. So long story short, I'm back, and happy to be. You guys know that I love you all, and again I appreciate the trust that is cultivated among the tribe so that I can speak when heavy issues such as this come out of my practice and life. ,

Hitting the iron hard and heavy to *purge* may not be the best alternative. Allowing yourself to feel rather than purge will heal it. You cannot beat pain out with more pain, Doug. That would be like teling the elven year old to purge it out. I suspect that is the message he was given - don't feel and buck it up, boy. How about some sitting with the tears for the loss of mom. Think about what you would do with an eleven year old whose mom just died...

With deep respect and care,

Kathleen

[Russell Baillie]

Very poignant my friend yet beautiful at the same time! You are to be commended in your trust and self honesty with the tribe, i and my own wish you all the best in relieving yourself of these issues!

I also want to let you know that you are not alone in this as this is exactly what i am going through myself at this present time - i'll start a new thread to detail.

Kindest Regards
Russell Baillie

[Niko]

Coach Szolek,

If it is any consolation to you, your revelation proved extremely poignant to me. Your bravery and honesty are as much an inspiration as your physical prowess. My mom is sick and the helplessness associated with it overwhelms me at times. Your post has helped me immeasurably and inspired to get back to daily practice and out of the void. Finally, I would like to honor my father, for everyday he demonstrates what true love is and continually redefines it. I hope this doesn't stir up any negativity in you. I just wanted to relate that your admission helped out this floundering soul. Okay, time for some tears.

With my heartfelt respect and gratitide,

[mountaingoat]

That's a post from a man committed to become a better person.
Thank you for sharing your experience, I think It's helpful to anybody trying to heal and improve.
A big hug from Italy.
Lot's of love

Federico

[Cilian McHugh]

Powefully moving, buddy.

[Coach Wilson]

Doug-
I Love you brother. I am always here for you. You are proof of the saying, "whatever doesn't kill us makes us stronger." Thank you for sharing, and again you have a lot of people out here that love you and that are here. See you soon amigo.

Always,

Joseph

[budhawarfare]

The goals that you've met are huge and inspiration enough, but to hear the story behind it, that is truly inspirational. Thanks for sharing.

[Doug Szolek]

Tribe, I know you all can imagine how hard it was to share that. I am one who thrives on openness but it took me several days to work up the courage to open to this level with all of you.

Thank you all for your heartfelt thoughts and warm wishes as I continue to dig into this matter and learn how to release it. The risk has payed off already with the burden that is continually being released from my shoulders. Thankyou all once again for showing me a shining example that while I'm on my unique path alone, my tribe still travels with me.

Know that I feel the Love and am stronger because of it :)

[Doug Szolek]

6-25-03

Daily Practice of Who I Am

had an interesting breakthrough today. I figured out the 6-plane shoulder Clover Leave done simultaneously with both arms and it's becoming a favorite movement pattern of mine, what I didn't realize right away is that the last portion of it where the arms are both doing complimentary versions of the front and back plain is a movement that by itself has been confounding me for about 7 months. Well the new found coordination has been very exciting to say the least.

Took a bit of a rest at the suggestion of Kathleen today and may do the same tomorrow.

Food:

2:30pm a generous deli sub.
7pm about a pound of pork and small serving of white rice.
2am individual serving of chicken strips and a cup of coffee.

Overall water intake: just under 2 liters

[Vbrown]

Hey Doug,

I think if you look up the word "catharsis", you'll see that it's what is happening to you/with you/for you.

As you work this out, don't think you're "over it", (how does anyone get over losing their mom?) but rather you've accepted a prickly part of what makes you who you are and develop from there.

My best thoughts and wishes,

Vince

[Jarlo Ilano]

Coach Szolek,

Thank you for sharing such a deeply personal story.

You have been so strong to carry your burden for so long. You should know that you are that much stronger in finally setting it down.

Letting go does not mean forgetting.

C.S. Lewis wrote in A Grief Observed, about a period of time when he was mourning his wife. After many weeks of pure sadness and anger, one early morning he realized a moment where he

"mourned (her) least... and remembered her best". "How easily I might have misjudged another man in the same situation? I might have said, 'He's got over it. He's forgotten his wife,' when the truth was, 'He remembers her better because he has partly got over it."

I relate this quote, not to hasten your grief, but as a hope that when your grief begins to settle, that you do not think it means you are forgetting your Mom...

Stay well friend,

"

[Doug Szolek]

6-26-04

Daily Practice of who I am

-skipped the extreme back mobility exercises as I again wanted to focus on facilitating recovery over more conditioning. Had Tools, Salival album playing in the background, very beneficial to my internal process ("To think for yourself you must question authority and learn how to put yourself in a state of vulnerable openmindedness, chaotic, confused, vulnerability, to inform yourself."). It's funny the difference in practicing in the group setting outdoors vs. practicing alone with music. Of particular note is that when done alone with music by about the time I get to pelvic ranges of motion, I'm dripping wet with sweat, and it always makes the 4Corner Balance Drill a bit more challenging because my bare feet are harder to hold onto when wet with sweat.

Daily food log:
2:30pm Sesame and General Tso's Chicken with chow mein noodles.
7:30pm 12oz. Iced Coffee and an Oatmeal Raisin cookie
2:00am two bratwursts with a bit of ketchup and mustard, several peices of fried chicken.

[Doug Szolek]

Jarlo, thanks for the book recommendation, I looked at A Grief Observed and The Problem of Pain also by C.S. Lewis at the book store today, both have been on my "to read" list and even got bumped up a few spots after seeing how thoroughly I enjoyed The Screwtape Letters but now it seems that they have been given a free pass to the front of the line.

Also, I had the "coincidental" opportunity to sit in on a poetry reading the other day, and was reminded of a potentially very cathartic creative outlet to this healing process, that I'd abandoned years ago. Perhaps it's time to get the old notebooks out again and put pen to pad.

Again thank you all for your support and care, I will post as understanding is revealed to me in healing this matter.

In faith,

[Cilian McHugh]

Had Tools, Salival album playing in the background, very beneficial to my internal process

Damn Hell Yeah

[Doug Szolek]

6-27-04

No practice this day, just did several reps (right out of bed) of a whole body Kinetic Chain described in The Wrestler's Body as a daily ritual of Indian Wrestlers. Basically you go from standing to palms flat on the ground beside your feet, step one leg back at a time (through the Body Flow Climber Squat) into Downward Facing Dog, do a "hindu pushup" (aka. divebomber) into what I think is called a cat stretch in some circles, then retrace your steps back to standing. On alternating reps I switched which foot I stepped back with first. Really a great whole body awakener when done at a lower rep range. When done in the thousands, you end up looking like Gama :wink: :) Well that is with the help of some heavy clubs and a truck load of good food.

In addition to this spent about an hour and a half on the bike today as I was again met with an amazing night on my way home and just had to invent a "long way."

Hmm... just had a fun thought, I've been toying with the idea of doing a Body Flow density cycle and I think the above exercise may be a perfect candidate for such an experiment. Should be fun times. I'll have more to say on the matter tomorrow.

Did a healthy bit of writing today, some related to the above issues, some work related. Both left me feeling less burdened. And I'm starting to see a pattern form where any time I allow circumstances to dam up my creative process I get pushed more and more into a depressed state. Further motivation to keep working I guess.

Well that's about all for now,
BTW Cillian, I figured that little shout out to Tool would catch your attention :wink: :)

Food intake this day:
2:30pm, 1/2 pound ground beef lightly seasoned w/ 1cup brown rice.
11:00pm, several peices of fried chicken w/ small portion of steak fries.
cup of coffee at about 8pm and another at about 10pm
total water intake, aprox. 2 liters

[Cilian McHugh]

Alas, I am that predictable :oops:

Picked up your three books recently BTW big thumbs up. Waiting to finish my Double-D so I can attack the ABCs and a Century with the Heavies (not at the same time I hope :shock: )

[Doug Szolek]

Alas, I am that predictable :oops:

Picked up your three books recently BTW big thumbs up. Waiting to finish my Double-D so I can attack the ABCs and a Century with the Heavies (not at the same time I hope :shock: )

Yes but that's predictable in a very good way :wink: :)

Thanks for the good words on the books, always appreciated. And as to your desire to attack ABC's and the heavy's, why not take a week or two of active recovery after your current cycle then start another Double D with each style of swinging, just a thought for those who are truely crazy about swinging heavy weight.

Peace,

[Doug Szolek]

6-28-04

Daily Practice of Who I Am, went great today :) smooth all around and very energetic as Scott was pushing even farther into the realm of would-be impossibility during most of the session. I stuck to the warrior wellness alone today as I knew I had more work to do later and didn't want to set the stage for fatigue while swinging the Bruiser.

Brusier Metronomes
18sets of 6reps in 18minutes
RT=7-9 RPE=9

The metronome session felt really wonderfull, I had to deal with my inner pansy several times but I told myself that I wouldn't stop until the Clubbell was falling from my hands. That sort of realization coupled with a firm concentration on only the rep that I was currently facing. Sort of called up all energy reserves to make sure that I finished this session in the alotted time. After a few weeks off I forgot how much I love this motion. Very deeply satisfying.

Food intake for the day:
2pm, various assorted hearty salads w/ a Odwalla Super Food
6:30pm, 1/4 pound of ground beaf and two boneless skiness chicken breasts with about a cup of rice.
2am, 1/3 pound cheeseburger w/ sweet potato fries.

Total water intake aprox. 2liters

[Doug Szolek]

6-29-04

Daily Practice, very productive session, continuing to ingrain the double arm six plane clover leaves at the shoulders; enjoying the process of learning this movement more and more everyday.

Triceps and lats quite sore after yesterdays metronomes, focused on flushing these tissues with blood at regular intervals today.

Spent about 2hours on the bike today running errands and joy riding, well if you can call sweating up steep hills a joy ride anyway.

Food:
11am large glass of whole milk
2pm Turkey, Bacon, and Avocado sandwich, oh baby this was special :D
3:30pm a cup of coffee
10pm several pieces of fried chicken w/ small order of fries and a tall glass of cranberry juice
2am small sourdough roll w/ large glass of whole milk

Getting ready to re-introduce the old Indian Wrestlers Protien shakes into my diet as my training load is going to be climbing rapidly in these next weeks.

[Doug Szolek]

6-30-04

Totally wrecked day, or perhaps thats too negative a way to look at it. As gingerly as I can say it, this day was tiring. Had to get up about 2 hours earlier than normal to help a friend of a friend move. Now normally I love this sort of thing, when the equipment is right and we know where we're going, but I didn't prepare right with adequate sleep so I was somewhat fatigued throughout the day. Added to this is the fact that it took much longer than originally planned, running right up to this weeks softball game which I was prepared to ditch out on had it not been the case that several others had already done this and I was needed to keep from having to call a forfeit. so I struggled through the game still managing to have fun with it. then in the game a friend caught a fly ball with his nose and subseqently needed me to fill in for him at his night job. So anyways, missed my practice, but still managed a bit of a workout with the heavy cabinets and whatnot. Right now all I want is a hot shower and sleep, so I'm off to that...

Food:
10am eggsalad sandwich on wheatbread w/ a cup of iced coffee
3pm cheeseburger
9pm fried chicken and steak fries

total water intake: just over two liters, still working to increase this.

[Doug Szolek]

7-1-04

Daily Practice, starting to pull clover leaves out of the Shoulder Piston exercises; I've got them well enough one at a time and am working to put 'em together with each shoulder performing the cloverleaf through the complimentary quadrants of the other.

had an unusually high level of tension in my neck this day. I suspect it was due to some potential violence that I faced down and defused last night.

Triceps and shoulders still need one more day before I get to the next Metranome workout, it seems the extended lay off of the exercise set the tissues up to need more recovery time.

Food:
11:15am Large glass of milk
1:30pm Turkey Bacon and Avocado sandwich with a cup of fish chowder, hmm, hmm, good
I think I"m gonna be hunting sushi for supper :)

Water intake thus far, a little over a liter. Slowly getting my water intake up to where it should be.

8) Live Strong, Wear Yellow 8)

[Doug Szolek]

7-1-04

Food:
Well I had sushi in mind but ended up getting a Carnitas Burrito (Charred Pork Shoulder with Quac. and thick cut salsa with a side of Rice and Beans, this was at 10pm.

Then at about 2am I was gifted with a beatiful Lamb Shank covered in a thick mushroom gravy. Dozer is enjoying the bones of this delicacy right now :)

Added about another liter of water to my previous intake.

Live Strong, Wear Yellow,

[Cilian McHugh]

7-1-04
Live Strong, Wear Yellow,

Bro,

???
Baffled (Great word that)

[Doug Szolek]

First of all forgot to mention that I spent about 4 hours on my bike yesterday, I got a new road tire on the back and just got lost in the test ride.

Now then...

7-2-04

Daily Practice, practice was a bit stilted today and my intuition was telling me to avoid overdoing my lumbar so I didn't do the regular range of motion exercises that I normally do, instead just focussed on circular flexion and extension of the area while remaining upright.

Was planning to tear into my Metronomes again today, but again I got out my bike and ended up not leaving myself enough time to do them in the day. So tomorrow will have a bit heavier load than anticipated. All told I was on my bike for about 5 1/2 hours today.

Speaking of biking, Mac, to answer your question click below,
www.wearyellow.com
Cancer has affected my life from more than a few directions so this charity is very important to me. Not to mention the how fun it's going to be to watch Lance bust his ass to his 6th Tour de France victory. I know one of the things that makes me so impressed with this is the fact that while I can train for a good level of endurance, I'm not built to specialize in it so events like this really leave me in awe.

Food:
11:40am Large glass of milk
1:30pm Fish burger w/ cup of clam chowder
6pm 1cup of coffee
10pm two Bratwursts w/ a bit of mustard and sour kraut

total water intake, about 2 liters

[Pattimeow]

Cancer has affected my life from more than a few directions so this charity is very important to me. Not to mention the how fun it's going to be to watch Lance bust his ass to his 6th Tour de France victory. I know one of the things that makes me so impressed with this is the fact that while I can train for a good level of endurance, I'm not built to specialize in it so events like this really leave me in awe.

Hi Coach Szolek,
I don't usually post here, but I do read. :wink: My husband used to race bicycles when we were dating. And we always watch the Tour de France. It leaves me in awe too. My husband would train and train for the races he competed in. And I laugh because a few years back I thought I could ride to a nearby lake with him. He didn't think I could make it up the hill, and I thought I could (it seemed easy enough in the car :roll: ) LOL! Well, we got over there on our bikes and wouldn't you know it, I could not make it to the top, so I stayed on my bike and pedaled and he pushed me (pushing on my back). It still was fun and a beautiful day.

I really miss riding. I had checked out the dirt bikes here locally, but because of all our recent fires all the dirt trails have been closed so I have not bought a dirt bike yet. Yet is the key word there! :mrgreen: Because riding on trails up in the mountains would be a blast I think.

Well, I couldn't resist chatting about bike racing with you. Hope it's okay that I poked my head in here. :D

Thanks,
Patti

[Cilian McHugh]

Lance is the man. Did you see recently when he was leading and came off his bike pretty hard, the number 2 decided to attack - literally the second he passed him, Lance hauled his bike out of the ditch and got back in the saddle banged up and all, amazing mental toughness.

[Pattimeow]

Yes I agree,
Lance is the man! His tenacity to keep going, even when it seems that some sort of defeat is staring him in the face amazes me, and inspires me. We didn't get to watch it today, as we had to go help my parents move furniture back over their new carpeting, so no I did not see where he went into that ditch. I'm sure they will replay it on t.v. though.

Patti

[Doug Szolek]

Patti, of course you're welcome to post here :) And it's funny you mention that story cause I recently accepted a challenge to ride from my home to a nearby lake in 45minutes or less. To give you an idea of how tough this is going to be, I'm promised a 35lbs. Bruiser Jr. if I make it. So needless to say, I've got some work to do. If my Metronomes don't throttle me too bad today, then I'm gonna make an attempt at the lake tomorrow :twisted: One thing I know for sure is that I want that Clubbell.

Peace all,

[Pattimeow]

LOL Coach Szolek!! That is funny that I shared that story not knowing you were facing this challenge! :lol: Well, I wish you the best. I bet you will get the clubbell! :twisted: Be sure to let us know!

Patti

[Doug Szolek]

7-3-04 & 7-4-04
Had some serious appetite issues both days. Energy levels were only slightly lower than optimal, but I had no desire to eat. Feeling much better today, but each of those days I had only one meal, and not a very big one. Saturday, I had my staple Carnitas Burito w/ Rice and Beans about 2/3 through my day. Sunday, I had a Cheese Omlet w/ a large order of Hashbrowns late in the day. Also, on each day I did start the day with large chug of milk straight from the jug, aprox. a pint. And my coffee intake was below 12oz. each day. Average water intake for both days was about 2 liters.

I did get my daily practice in both days as well but the loss of appetite seemed to carry over to a lack of performance in these practice sessions. All in all, two slow days.

P.S. I have yet to make an attempt at the bike ride to the lake but I'm definately gonna tackle this before CST Epsilon, so stay tuned.

P.P.S. Nearly forgot that I spent about 4 hours on my bike on each of these days. The beautiful weather makes it hard to stay inside 8)

[Doug Szolek]

7-5-04

Daily Personal Practice, I noticed today that I've been leaving the Trinity Breathing exercises out of my daily practice. This is something that I plan to change as of tomorrow as these exercises are key to raising my energy levels for the entire day. Also, I pushed a bit fast a couple weeks ago when I rose into a Back Bridge with my hands right beside my feet. I remember feeling a very odd sensation (no pain involved) at the top rear of the right side of my pelvis and since then I've been getting a mild firey sensation in a line wrapping that same area so my lumbar range of motion has been strickly maintanence and healing. It seems to be getting better but it's hard to judge as this is a completely new type of injury for me. In anycase, I'm only doing the Extreme Back Mobility stuff once a week just to keep things open and flowing.

Two-Handed Clubbell Training, Metronomes
18sets of 6sets in 18minutes
RPE=6-7 (huge improvement)
RPT=8-9 (again notable growth)

Will be on later to report on food stuffs, peace,

[Doug Szolek]

7-5-04

Food
11am Large glass of Milk
1pm Eggsalad Sandwich 2Cups of Coffee
5:30pm 3Cheesburgers (2 w/ bun)
1am Cheese Omlet w/ hashbrowns

Water intake, about 1 1/2 liters

[Doug Szolek]

7-6-04

Daily Personal Practice, practiced much later in the day than usual. Looking at yesterdays log I realize I again failed to do the trinity breathing drills, so the note is going on my hand to remind me during tomorrows session.

Food
7am, double shot of Designer Protein mixed w/ water
9:30am Ham and Chedar Omlet w/ Hollandaise sauce, side of Cottage Cheese 1cup decaf coffee (now thats what I call breakfast)
5pm about 1lb. of london broil, marinated w/ Olive oil, Soy Sauce, and Garlic (thanks for the marinade Michael) 1/2 cup of milk
1am Cheese Omlet w/ a small amount of ketchup and a side of Cottage Cheese

Water intake, about 2 1/2 liters

[Doug Szolek]

7-7-04

Daily Personal Practice, this day I did not forget to include the Vibrational Drills (aka. trinity breathing exercises). I'm undergoing a bit of dietary shift and I think the Vibrational Drills today were key to keeping my energy levels high. Still working through a bit a tension just to the left of my right scapula, thinking of visiting a Masage Therapist to assist with this release. I recently met one who is interested in learning a bit of Body Flow so maybe we can barter some services.

Two-Handed Clubbell Training, Metronomes:
16sets of 7reps in 16minutes
RPE=7-8
RPT=7-8
Pretty solid advancement with the step up to 16sets of 7reps, great session all around.

Took a breather from the Metronomes and then did:
Two-Handed Arm Cast Circles
Right Grip 1set of 20reps
Left Grip 1set of 20reps
a really fun bit of flow took over as the music I had on in the background (Nail Bomb) synced up perfectly with the tempo of my reps. Made for a fun 40 arm casts anyway.


Food
11:30am Double Shot of Designer Protein
2:30pm just under a pound of London Broil with the same marinade as yesterday.
8:30pm Double Shot of Designer Protien

I intended to have another whole food meal today but am not sure if time will allow. If so it'll probably be a cheese omlet but we'll see.

Water intake thus far, 1 1/2 liters, with the amount of water I anticipate drinking tonight I should get this up to 2 1/2 or 3 liters total.

[Doug Szolek]

7-8-04, 7-9-04

Two days of much work. Helping an aquaintance prep his house for sale, meant long hours of landscaping, painting, and moving.

Did my daily personal practice both days, and have not had the previous trouble of forgeting the Vibrational Drills. Did not get my metronomes in yesterday, but with the intensity of Wednesdays workout I'm going to take one more day and hit them on Sunday.

Food, Thursday,
9am Double Shot Designer Protein
1pm 1/3 pound ground beef dressed with cheese, mayo and mustard
6:30pm 1/3 pound ground beef dressed with cheese, mayo and mustard
10pm two bratwursts with mustard

water intake, 2 1/2 liters

Food, Friday,
9am Double shot Designer Protein
1:30pm 1dozen Buffalo Wings with butter and franks hot sause
7pm 5egg omlet w/ cheese, sour cream and salsa

water intake, 3 liters

[Doug Szolek]

7-10-04

Daily practice after some much needed sleep. Felt like a new man after lubing up all joints from the sleep.

Spent over an hour on the bike today, great day and night for it.

Food:
4pm 5 egg(medium) omlet w/ cheese, sour cream and salsa
8pm about a 1/2 pound of roasted chicken
10pm two bratwursts w/ mustard

Water intake: 2 1/2 liters

[Doug Szolek]

7-11-04

Daily Practice, again finding much enjoyment out of the Vibrational Drills. Excess stiffness in my low back which I initially attribute to an awkward sleeping position. Worked it out with slow methodic, pelvic tilts from palms flat on the ground with legs straight, then moving to stepping on my palms with legs straight and tilting the pelvis side to side.

Did not do the metronomes today as planned, want the double D effect tomorrow by adding them after a new morning circuit that I'm working on.

Again today spent about an hour on the bike.

Food,
4pm 5egg(medium) omlet w/ cheese, sour cream and salsa
9pm 12oz. decaf coffee
2am 1 boneless skinless chicken breast w/ a bit of cheese

Water intake: just over 2 liters, slowly getting this to rise to about a gallon a day.

[Doug Szolek]

7-12-04

10:30am
2sets of my Morning Circuit: (30seconds rest between each exercises) Quad Hops - 20 reps Two-Handed Bruiser Hammer Throw, Right Grip - 20reps Two-Handed Tripods - 16reps Two-Handed Bruiser Front Swipe Squat, Right Grip - 20reps Twisted Quad Hops - 16reps One-Handed Bruiser Clean to Order 10reps each hand continual Two-Handed Bruiser Hammer Throw, Left Grip - 20reps Spinal Rocks 30reps (slowly) One-Handed Bruiser Arm Cast - 10reps each hand continual Two-Handed Bruiser Front Swipe Squat, Left Grip - 20reps11:30am 3 egg(medium) cheese omelet w/ sour cream and salsa
12:15pm Single Shot Designer Protein

12:30pm
Daily Practice of Who I Am: Cervical: 2circles each direction, 2 cloverleaves each direction, 2 revolvers each direction, 2 circles each direction. Facial Infinities both directions, Hourglass circles both directions. Shoulders: Arm Screws - 4 to each side; Rolling Shoulders 8 front, 8 back. Simultaneous 6-Plane Shoulder Clover Leaves - 5 each direction. Elbows: Simultaneous 4-Plane Clover Leaves - 4 each direction symmetrical in Flag Position, 4 each direction asymmetrical in Flag Position; 4 each direction symmetrically in Iron Cross Position, 4 each direction asymmetrically in Iron Cross Position. Elbows circling the joint, Keeping Fist Vertical (both arms simultaneous), 4 each direction in Flag Position, 4 each direction in Iron Cross Position. Wrists: 2circles each direction, 2 cloverleaves each direction, 2 revolvers each direction, 2 circles each direction (both wrists simultaneously) Fingers: Double Chasing Circles down and back twice then again in the opposite direction. Double Chasing Waves down and back twice then again in the opposite direction. Knuckle Waves, both directions. Thoracic: 2circles each direction, 2 cloverleaves each direction, 2 revolvers each direction, 2 circles each direction. Pelvic: 2circles each direction, 2 cloverleaves each direction, 2 revolvers each direction, 2 circles each direction. Hip infinities, both directions. Lumbar: Palms Flat on ground w/ legs straight, Pelvic Tilt. Palms under soles of feet w/ legs straight pelvic tilt. 2circles each direction, 2 cloverleaves each direction, 2 revolvers each direction, 2 circles each direction. Hip, Knee, + Ankle: Downward Cloverleaves, Forward Clover Leaves, Side Clover Leaves - 4 each leg each direction. 4Corner Balance Drill, 10 seconds hold in each of 7 positions, each leg. Vibrational Drills: Arm casting, Two-Arm Waves, Two-Arm Pulling/Inhaling Pushing/Exhaling, Squatting.
2:00pm 1/3pound ground beef, dressed with mayo and mustard

Notes for now: Decided it had been too long since I tore apart my Daily Practice for all to see and as a good record for me. Practice felt great today back with the gang and all. Rising in time to do my morning circuit had some definite positive impacts on my overall energy levels as well. Looking forward to Metronomes later today.

On a personal note, a new friend of mine was attacked on her way home last week and I just found out about it recently. I'm wrestling with the frustration of having watched her leave to walk home and knowing that I should have escorted her but was held back by some very uncharacteristic cynical voice telling me that I needn't worry for her. I know they got her purse and I'm not sure what else, she wasn't very forth coming with details and I didn't want to pry at this stage. But I can't help beating myself up over allowing that to happen. Whether I'm getting paid for it or not, I view myself as a protector, and for just this split second I let the cynical voice of the world slip into my process and keep me from doing what would have otherwise been second nature. I don't know how to handle these feelings so I just wanted to toss it out to the tribe in hopes that some would hear me.

Peace and God Bless,

[Scott Sonnon]

Doug,

You're not responsible for other people. Keep concentrating on taking care of your own issues. It's the best thing you could do for Others.

[Doug Szolek]

6:30pm
Two-Handed Bruiser Metronomes
16sets of 7reps in 16 minutes
RPE = 8-9
RPT = 8

Notes on the Metronomes: My arms were a bit tired from the Morning Circuit (see above), but I made it through without any serious trouble so as of now the Morning Circuit is going to be a daily addition to my process.

7:00pm Single Shot of Designer Protein
7:45pm Boneless Skinless Chicken Breast, dressed w/ Cheese, Sour Cream, and Salsa

Water Intake thus far, 1 1/2 liters.

Have a bit more biking to do today before I tally that up.

Other notes: On the matter listed above, what frustrates me the most is that I allowed pride to cloud my blaring intuition that she shouldn't have left alone. I am coming to terms with the fact that I can only affect me in this life, but I have been shown how my choices ripple into the lives of those with whom I interact. It's all quite humbling, but I have learned a lesson that I will never forget.

[Pattimeow]

Coach Szolek,
I just wanted to step in here and try to offer you some encouragement. First of all it has been my experience that as I have worked Kathleen's Radiant Recovery food program it has given me the ability to *hold* difficult emotions, then to let them flow through and on out.

I have some very difficult situations ongoing in my life right now and so I "get to" feel the emotions tied to them. It's not easy, but with RR and CST I have the fertile soil in which to grow a garden rather than the weeds that used to grow in my life.

This friend of yours could have asked you to walk her home, she did not. It is not her fault and it is not your fault that what happened happened, it is just life. Yes, you could have offered to walk her, and I understand your feelings about the regret that you didn't, but YOU are not responsible for what happened.

Who is in control Coach? You or your HP (higher power)? That's what I often ask myself, and I have come to realize that there are lots of things in my life that I make choices over (like you did, do I walk with her, or let her walk alone). Sometimes I think I've made the wrong choice and the emotions that go with that hurt, and I learn things, but I have to then turn it all over to my HP and know that ultimately He is in control. I'm not trying to preach but merely share my spiritual journey that also helps me to deal with life and difficult emotions.

I don't know if this helps any, but I couldn't sleep tonight (did for a bit but then had a bad dream), so maybe I was to get up and read this of yours.

As we both, all, concentrate on our own issues, we will be led. We all must walk our own path. Mine is hard right now, but I take another step, and another, because I know that even though I have my path to walk I am not alone. As Scott often says, we are on this path alone, together.

Walking with you Coach,
Patti

[Randell Waddell]

Evening Doug,

Questioning ones self is natural .

Ruminating about what could have or couldn't have been, may not really help the situation in any way.

One valuable thing that you may consider is to look at Intuition itself and its various shades of grey.

You have probably read it, but if not, you may find De Becker's book, "The Gift of Fear"

http://www.amazon.com/exec/obidos/tg/detail/-/0440226198/ref=pd_sim_books_1/102-0610611-9840915?v=glance&s=books

is just one good starting point.

If you find it insightful, then perhaps when you have processed it, your friend may even be ready to read it as well, knowing you have already found it useful, and can provide support if she asks.

This next bit may sound cold or space cadety or whatever, but please honour the fact that it is her journey - there may have been aspects of the assault that may be important for her to process and learn without interference (no matter how much you don't want it to be just that) - hard to explain and hopefully I haven't offended.



Cheers
Randell.:D

[Doug Szolek]

Patti and Randell,

Your words communicate so much of what I've been trying to understand. Thank you both. Once again reminded of the growth to be had from openness.

Peace,

[Doug Szolek]

7-13-04

10:30am 4egg omelet w/ cheese, sour cream and salsa.

11:30am Daily Personal Practice

1:00pm 1/3 pound ground beef w/ mayo and mustard

8:00pm Boneless Skinless Chicken Breast w/ cheese and olive oil.

2:00am Two bratwursts w/ sour kraut and mustard

Total water: 2 liters.

Notes: A good day all around. Didn't do the morning circuit today because I forgot how the Hammer Throws would leave my trunk feeling. In anycase, getting ready for Epsilon, should be a great time.

[Doug Szolek]

7-14-04

11:00am Single shot Designer Protein w/ one raw egg
11:30am Daily Practice at home with music.
12:45pm 4egg omelet w/ salsa and a tiny bit of cheese
7:30pm Boneless Skinless Chicken Breast w/ olive oil and soy sause
10:00pm 1 Bratwurst w/ sour kraut and relish

Total water intake: 2 liters

Spent about 2 1/2 hours on my bike today running errands and mellowing out before the big weekend. Also had to drop off Dozer at the kennel, always hate doing this cause he gets this look in his eyes like I'm never coming back :cry:

Well off to bed to dream sweet dreams of density cycles and Bruiser Jr's.

[Doug Szolek]

Back to work after Epsilon, had a great time.

yesterday and today I've been doing only my personal practice, need a week of active recovery to prep for a big project this weekend. And am working to heal a strain in my mid/low left back that happened Saturday night at Epsilon. Worked the Extreme Back Mobility drills today at the end of my personal practice taking the strained area to complete contraction then complete relaxation with good effect. When I woke up this morning the strain was at an RPD of 6-7 and after practice it was down to 1-2. From how it feels right now I think I can smooth it out to a consistent 0 in another day or two.

Will be on later to report food stuffs.

[Jay76]

Question?

When on Density Programs..

What exercises did you do?
How many reps and what weight club did you use?

Curious..thanks

[Doug Szolek]

Question?

When on Density Programs..

What exercises did you do?
How many reps and what weight club did you use?

Curious..thanks
I've done multiple density cycles with the Swipe and Mill and it seems that that double Swipe Density Cycle is always the flag ship to a new level of functional hypertrophy with me, so I am looking forward to my next one of these with the 35's. I've also done Two-Handed cycles with the Side Swipe, Front Swipe, and am currently working through one with the Metronome (all done with the Bruiser) (as seen in the Core Cadre Curriculum manual). I've also really enjoyed Density Cycles with the Cross Bow both on 15's way back before the CST Alpha, and the 25's a real killer to the skin on the hands cause of the Iron Cross. Some where down the line I also still want to work one with the Samson Casts but this is going to be so grinding that it just may kill me (it would be a good death).

There is a reason why I wrote the C4 manual, perpetually sophisticating Density Cycles have been brutally consistent at bringing me to the end of myself and developing every attribute that I desire and then some.

[Doug Szolek]

7-21-04

11:30am Daily personal Practice. Arose this morning to find the back strain at an RPD of 5. After practice (with particular attention given to the toe touch pelvic tilts) it was at an RPD of 2. Right now it's about 1.5.

Food:

10:15am two egg sandwiches w/ a bit of mayo. total of 4eggs and 4slices of bread (high fiber flax bread, working to nix whites as I remember).

2pm: grilled chicken breast with spicey mustard

8pm: grilled chicken breast with spicey mustard

total water: 2.2 liters

[Doug Szolek]

7-22-04, 7-2-04

Much active recovery leading up to this weekends project.

Update on the back strain, awoke today and the RPD was a 1.7 pre practice, about a .4 after practice. Should be gone by tomorrow :D thank you warrior wellness, thank you Scott :)

also today began to experiment with lower volume in my lumbar mobility exercises as it feels like the ligaments haven't been fully recovering from the previous workload and that's a great way to train a big injury so adjustments are being made to compensate.

Noticing real freedom with my scapula mobility as I'm able to turn my elbow pits completly skyward and even a bit outward while grabbing the handle bars on my bike. I have a feeling this level of tension release will do great things in a week or so when the 80 gets here and I start my next Double D cycle. :twisted:

Food:
yesterday,
11am single shot of protein,
1:30pm fish burger w/ cup of clam chowder
7pm large steak burrito with rice and beans
10pm grilled chicken breast w/ cheese

total water, 3 liters, summer heat means more water.

today,
11:30am single shot of protein,
1:30pm Eggsalad sandwich on multigrain bread, pint of whole milk.

on later to report second lunch, supper and water.

peace,

[Doug Szolek]

7-23-04

9pm Carnitas Burrito, rice and beans.

total water, over 3 liters. As the days get warmer I think I'll be getting this up to a gallon to keep up with my systems.