Millin' Man In Japan

[Coach Hurst]

After coming off of my Swipe Density program I decided to move into a Mill Density Program. I was originally going to work on a Squat-swing density program but re-evaluated my Longevity Plan and decided to keep the fun of strengthening my mind and body with Mills. Why? Mills made me nervous for some reason and I decided to attack that fear head on.

I took a little over a week to recover from my 100 plus swipe set and continued with the Warrior Wellness program. I jumped back into the groove of things after taking one light session of mills as a pre-start.

My first real session consisted of 40 sets of 5 mills (each side) in 40 minutes. My journal for this was going to be documented after my dinner which was shortly after my session. However, my fiancee and I had some bad raw squid and whoa-boy! Out, and I mean everything out, for the next two days. I lost five pounds. So much for the start of my program. We are very natural eaters but things got a bit too natural. Watch the raw fish during rainy season in Japan.

My next session was on the following Tues. We were sick on Tuesday night of the previous week. Took us till Sat to feel like really eating again.

Date: 6/15 Tuesday

Time: 8:30 AM

Place: Outside in front of apartment.

Energy Level: Felt a bit tight from Judo the night before. Only to be expected after my Championship bout with the squid.

Meals & Nutrition:
Pre-workout- Cup of yogurt with Aloe bits.
Post- workout- three lightly scrambled organic eggs with homemade rye-bread (one piece) Two glasses of water.
Lunch- Turkey sandwich (three pieces turkey, lettuce, tomato, onion, pickle on rye-bread) BIG glass water.
Snack- handful of nuts, two cups of herbal tea
Dinner- organic pizza- wheat crust with tomato, broccoli, cheese, turkey sausage two small glasses of red wine
Before sleep- two propolis tablets, two bee pollen tablets, half glass of aloe vera


Exercise Selection: Mills

Sets: 34

Repetitions: 6 each side

Rest Period: Total completed in 34 minutes

Rate of Perceived Exertion (RPE): 5-6 I was actually surprised at my energy level after my food poisoning!

Rate of Technique (RT): 4 I had a hard time of getting into the groove. Took about four sets to get it right.

Rate of Perceived Discomfort (RPD): 2 The movement itself wasn't difficult. My hands have gotten a bit 'soft' after taking a break from my Swipe program.

Sensations: My shoulder feels wonderful compared with my pre-Clubbell days. However, I pinged it a bit at Judo last night and it felt a bit uneasy. After completing my session the uneasy-ness had completely subsided. Go figure.

Feelings: Something about being sick and returning to what you really love. I won't really go into depth. It already sickens my fiancee that I think more about CST than her. (That's a joke of course. They are in a tie...)

Images: I was really focused throughout this session. Possibly because I was so excited to get back.

Thoughts: I don't think that it is too early to move on to my next set level of 7 in 29 minutes.

Questions: Why is everyone always staring at me? Never seen a white guy in Japan swinging an iron club around or something? Geez....

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

Date: 6/17

Time: 3:30PM Had planned on morning session but used Warrior Wellness to start the day.

Place: Outside in front of apartment

Energy Level: Very high energy level. Right after a lesson.

Meals & Nutrition:
Breakfast- one bowl of rice with one egg, salmon flakes and nori.
Lunch- two onigiri with lettuce and shrimp.
Post workout- glass of milk with half cup cottage cheese
Dinner- small bowl of rice, one fish, kimu-chee, half cup broccoli, spinach mushroom and tomato stir fry. One beer.
Before sleep- two propolis tablets, two bee pollen tablets, half glass of aloe vera

Exercise Selection: Mill Density Program

Warm up with set of 20 (10 each side) swings.

Sets: 29 sets

Repetitions: 7 each side

Rest Period: All completed within 29 minutes.

Rate of Perceived Exertion (RPE): 5 Felt too easy today. Time to move on.

Rate of Technique (RT): 9. Worked strictly on form and on PERFECT form. (As perfect as I can do it)

Rate of Perceived Discomfort (RPD): 3. The blisters on my hands are really making for discomfort in gripping.

Sensations: Noticed slight twing in right shoulder during initial two sets. Dissipated after that. Left side form took a few sets to catch on.

Feelings: This session really flowed after focusing on my breathing.

Images: I found myself thinking about work during one of my sets. That is where I came back to my breathing.

Thoughts: This set felt too easy. I will move on to eight per set on Sat.

Questions: Today I 'felt' it a lot in my triceps. Where should I be 'feeling' it? Not quite far enough into my mill program to know the details.

Ryan Hurst
Osaka

[Scott Sonnon]

Ryan, glad you're feeling better amigo. Yes, the triceps and posterior deltoid are muscles which feel the load initially, since most are not use to this 3D movement.

Great start, and good logging.

[Coach Hurst]

Thanks and good to hear from you. I can't tell you how much of an inspiration you have been to me. I always enjoy seeing what you and the CST crew are up to.

I just had a photo taken of me in order to ref. my gains, losses and etc. Just realized how skinny I have become. But boy do I feel great! I am sure that with proper nutrition and my Mill Density program I will pack some good weight on.

Good to hear about the tricep and delt soreness. Hopefully on the right track.

If I were to post a video of me performing some Mills do you think I could get a 'yea' or 'nay' on form? I would gladly pay for your critique.

Thanks again.

Oh, on a side note. IOUF is really paying off on the judo mat!

Ryan

[Scott Sonnon]

Ryan,

I'd be happy to take a look at your form pro bono, amigo. Get on the PnP Steps. You'll pack on the meat. Up your breakfast protein to approx. 70g within an hour of waking.

Great news on IOUF! Congrats!

[Coach Hurst]

Couldn't have done it without your help. (IOUF)

Sounds like a deal on the video! I will post from my next session on Sat.

I actually bought the book for my Dad for D-day.
Still waiting for my copy.


Time for bed. Enjoy your Thursday. I enjoyed mine. :D

Ryan

[Coach Hurst]

6/18 Friday

Today was bad. Very bad. I hit the wall. Hard.

Food is killing me the past two weeks...

Due to poor nutrition today my body crashed at Judo practice. First time in a very long time. It was a result of my nutritional intake for the day. No mistaking it. Funny how one meal can make or break you.

Breakfast- two large organic eggs lightly scrambled over a half cup of brown rice. Glass of Aloe Vera and glass of water.

Lunch- Deep Fat Fry from Hell!!!!! Read below for explanation.

Snack- handful of mixed nuts, two cups of green tea

Pre-judo meal- had trouble getting it down but knew I had to.
3 slices of turkey on honey-oat bread with lettece, tomato and onion. No sauce or salt/pepper. Large glass of water.

After practice- Liter of water.
Bowel of rice with raw egg, chicken and nato (fermented bean curd) and chopped spring onion with seaweed. (I can see all of you saying 'what the ....')

Before Sleep- Glass of water, two propolis tablets, two bee pollen tablets.

*read with sarcasm*
Today I was to meet with a client and before I got there he had already ordered lunch for the both of us. A lot of Japanese men only really think about what they are in the mood for when ordering. If you have spent any time in Japan as a foreigner you know what I am talking about. A lot of the Japanese just assume that we can only eat certain things. Those certain things being only deep fried foods. Even though they know I have been over here for around 10 years... (If you have read posts from my Longevity Program you will know that I am a very 'clean' eater. However, I will refuse little if a person is feeding me through the kindness of their heart).

After the wonderful deep fried feast, burp, my stomach decided it felt like some entertainment and wanted to dance. So before Judo practice, during grappling and again during standing randori I had to make a trip to the toilet. I was SEVERLY dehydrated and was in no shape for a serious practice. However, all was not lost. I of course was reminded of a valuable lesson.

Taking control of your life starts with nutrition and the choices YOU make.

Next time I will be sure to get to my lunch appointment earlier...

Tomorrow will be a day of cleaning myself out with some good organic NON-fried foods and a heavy session of Mills.

*burp*

Ryan Hurst

[radiantkd]

GREAT insight, Ryan!!!

I have a few more suggestions about food if you wouldd like.
2 eggs = about 12 grams of protein. If you shoot for having more than that, I bet your work outs will change :-)


If you work on finding a *balance* state, one meal will not break you.


Warmly,
Kathleen

[Coach Hurst]

Thank you so much for your advice! I have ordered your book and am really looking forward to reading it.

I will up my protein this morning.

Balance. That is something I really feel I am lacking in my nutrition lately...

Thanks again!

Ryan Hurst

[Coach Hurst]

Date: 6/19 Sat

Time: 5:00 PM

Place: Outside in front of apartment.

Energy Level: Very charged, high energy

Meals & Nutrition:
Breakfast- Four lightly scrambled large organic eggs with nato (fermented bean curd-high protein) half-cup of broccoli. Two glasses of water.
Lunch-(4 hours later) cold noodles with slice of ham, hard boiled egg, mushroom and small cucumber. 3 apricots, 1 banana
Post-workout- 1 cup cottage cheese, glass of milk, two glasses of water
Dinner- organic pizza- wheat crust with tomato, onion, broccoli, cheese, sausage Large glass of water.
Before sleep- two propolis tablets, two bee pollen tablets, one glass of aloe vera


Exercise Selection: Mills

Sets: 25

Repetitions: 8 each side

Rest Period: Total completed in 25 minutes

Rate of Perceived Exertion (RPE): 7 I started to tire around the 20th set

Rate of Technique (RT): 6 I feel that I am getting better with my technique

Rate of Perceived Discomfort (RPD): 2 I am feeling it in my hands. Nothing I can't handle, though.

Sensations: Because my technique is improving I noticed that I am starting to get into a groove.

Feelings: I can now really understand how CST and Clubbells can improve burst-stop activities like Judo.

Images: Tried to picture myself looking at me from afar in order to 'see' my form.

Thoughts: I think that I will go with another session of 8 in 25 minutes. I will be conducting my next session on Tues in the morning before work and think that my energy level won't be as high as if I were conducting it in the PM.

Questions: I will be posting a video of my Mills tomorrow. I am still striving for a 10 on my RT.

All in all I feel that today was a very productive day. Slow and steady is what I am about lately.

[Coach Hurst]

6/20 Sunday

Breakfast:
3 organic eggs with nato
Half piece of home made honey rye bread
Cup of yogurt
Half cup of black coffee

Lunch:
Two pieces bread
Two slices of ham
American Cheese
Lettuce
Mayo (Japanese style)
Soy shake (Don't normally drink these. Friend made it.)

Snack:
Banana
Two glass water

Dinner:
Salmon Steak
Steamed burdock root, carrot and beef mix with seasame seeds
Stir fry tofu, green beans and onions with miso
Small bowl of steamed rice mixed with various beans (pinto, etc)
Shared 350 ml beer with my better half. :D

Before bed:
Will have glass of aloe vera
Two propolis tablets
Two pee pollen tablets
Glass of water


Today I had a moive taken of me performing Mills (http://home.att.ne.jp/red/rchurst/millcritique.mov).

The quality of the movie is not the best. However, if possible I would appreciate any feed back on my technique or anything else.

Thanks in advance.

Man in Japan
Ryan

[Scott Sonnon]

Ryan,
Smooth, amigo. Nothing wrong with your form. I only have performance tweaks to offer.

You make the circle around your shoulder/head larger than it needs to be. You can tighten the circle (as the Clubbell begins to move towards behind your head to when it moves in front of your face.) This should be very fast, as the Clubbell accelerates in the back swing phase of the Shield Cast portion of the movement.

I can see you slowing down (braking) the Clubbell as you come out of the upswing and into the movement behind the head. That eccentric action is not necessary. The torque created from removing that restraining force will create a much more significant training effect (about 4X the force production by removing it.)

Think of flexing the elbow much earlier as the Clubbell travels behind the head to create a much smaller circle. As you do, let the Clubbell fall without interference behind your head. In freefall, it will latch on again about Back position. Resist the urge to 'lift' the Clubbell here. Instead, flex your arm as a unit, and pull your elbow across to your center line, while allow your wrist/elbow to rotate without restriction. You should feel tension only in your grip, bicep and pec (and to a lesser degree lat) as your across.

The analogy here would be if you were to pull the power arm across in Morote Seoinage (http://www.circularstrengthmag.com/forum/posting.php?mode=reply&t=2580)
http://www.kauhajoki.fi/~vesan/55v.gif

You can see an example of the tight circle in this clip of the Flippin Mill Switch (http://www.circularstrengthmag.com/images/flippinmillswitch.avi).

Again, this isn't a form 'problem' - but a performance tweak. You're doing great. If you want to squeeze more out of your practice, then work in this tweak. Let me know if you have any more questions. I'll be watching your logs as I can, amigo.

[Coach Hurst]

First of all I would like to thank you Coach for the WONDERFUL, and quick, critique of my Mill movie. I know that you are a very busy man and you went way beyond what I had expected in a critique. I would love to someday visit with you and also attend a clinic. You are truly a great coach.

Maybe someday we can get you to come over here. :wink:

I went back and reviewed the videos of your Mills videos from last year and also the Flipping Mill video. I then compared them with mine and now understand what you mean about 'flexing' through with my elbow. The correlation with Morote Seoinage was brilliant. It really hits home. One of those 'Of course!' realizations. This morning's practice was an early one but fun because I was really focusing on driving my arm through instead of muscling it over. I am looking forward to what this will do for my throws.

Yesterday I didn't properly log my meals so this is a double post for Monday and my morning practice today.


Date: 6/21 Monday

Breakfast:
3 large eggs
One banana
Cup of coffee
(This was NOT enough for me as it turned out.)

Lunch:
(Left overs from last night's dinner)
Burdock root and carrot w/ beef Japanese style
Tofu and onion with green bean in miso (stir fry)
Broccoli (two small buds)
Half cup of rice mixed with beans
Glass of water

Snack:
Handful of mixed nuts
Green tea

Dinner
7 pieces sushi (fatty tuna, salmon, egg, eel, cucumber, scallop, shrimp)
Small chicken breast
Two squares of cheddar cheese
1/2 cup of noodles
2 350ml beer

---------------------------------
Date: 6/22 Tuesday

Time: 7:00 AM

Place: Outside in front of apartment.

Energy Level: Considering the early workout I feel very energetic. Excited to work on my technique. (Thanks again Coach!)

Meals & Nutrition:
Pre-workout- Cup of yogurt with Aloe bits.
Post- workout- three lightly scrambled organic eggs with nato.
Half cup of rice.
Cup of non-sweetened yogurt.
Glass of water.
Glass of Aloe Vera
Two propolis tablets
Two bee pollen tablets

Exercise Selection: Mills

Sets: 25

Repetitions: 8 each side

Rest Period: Total completed in 25 minutes

Rate of Perceived Exertion (RPE): 4 Amazingly good. Usually I don't work well in the mornings.

Rate of Technique (RT): 5 Wow. Flexing through with the arm really makes a big difference. It feels so much better than muscling my way through the motions.

Rate of Perceived Discomfort (RPD): 2 For some reason my Clubbell felt 'greasy' this morning and I was slipping a bit.

Sensations: In one of my swings I was off a bit and felt a shot through my arm starting from the fingertips. Similar to if you were to bang your arm on something. Obviously a miss in technique. That will be corrected once I get my 'new' technique down.

Feelings: Today's session felt VERY fast. I have a stop watch that I use to count my sets. I do a count down from the set number, this time 25, and perform both sides within a minute. With 8 reps each side I usually complete both sides with 22 seconds left to rest before the next set. I then start the next set a few seconds before the next minute. Today really flew by. It must be the speed at which I am now driving the Clubbell over. I found that I had more time to rest before the next set.

Images: Today I had the image of me being exceptionally strong. I normally don't 'think' that but for some reason I felt confident and strong. I will ponder that today and try to go deeper into it.

Thoughts: I really enjoyed working out in the morning today. The day was coming alive and it felt good to start today on a positive note. As I sit here writing this in between work I know that is the way everyday should be.

Questions: As stated before my Clubbell felt rather greasy today. First time I have experienced this. I always wipe it down after and before my session. Wonder what the deal is? I will check it again tonight.

One more big thank you to Coach Sonnon. Your critique was extremely helpful.

Time for lunch.

Ryan

[Scott Sonnon]

Ryan,

You're welcome, my friend. I look forward to meeting you face to face. You set up the venue, and I'd be happy to hop on over. Been meaning to visit that beautiful country.

Greasy Clubbells can sometimes be associated with the oils in your sweat. Perhaps the glass of pre-workout Aloe Vera, or something similar.

[Coach Hurst]

Coach,

Along the lines of you visiting here, have you thought about translating your book 'Body Flow' into other languages? I feel that there is huge market for that info over here. Not to mention Clubbells. Shipping is a bit tough, though.

A few baseball players saw me filming my Mill video the other day and asked what I was doing. They just couldn't believe my Clubbell was only 15 lbs. They loved it.

The more I get into CST the deeper I want to be involved. My life is revolved around health and my fiance is really happy with the results I am getting from CST. She has seen me through a lot of different 'work-out-burn-out' programs and actually is thinking about trying Clubbells herself. She is getting ready to start Warrior Wellness. Which might be difficult considering my videos are about worn out...

Although traveling to the states is quite pricey, I am really leaning towards taking a break from my work in order to attend a CST Cert Course when/ if it heads towards the Pacific Northwest area. That would be the best as far as travel for me. Besides having it here in Japan that is!

I won't burden you with any more questions. Just wanting to throw down some thoughts.

Enjoy the rest of your evening.

Ryan

[Coach Hurst]

Lunch:

Beef strips with one cup rice.
String cheese.
Cup of yogurt with fruit mixed in.
Two glasses wheat tea.

Ryan

[Scott Sonnon]

Ryan,

Let's talk by email about a few things. Ping me.

[Coach Hurst]

Dinner:
Chicken California Burger (home made)

Getting back to my American roots tonight...

Two chicken patties (ground chicken)
Lettuce, tomato, avacado, cottage cheese
Slice of American cheese
One bun
Ketchup and mustard
Half cup of broccoli
Two beers


Before bed:
Half glass of Aloe Vera
Two propolis tablets
Two bee pollen tablets
Glass of Water

Ryan

[Coach Hurst]

6/23 Wed

Breakfast:
3 large eggs scrambled
Half cup of rice
Ketchup
Glass of water
Glass of green tea (chilled)

Lunch:
Egg soup
Cucumber, cabbage, carrot finely chopped with bit of olive oil
Small portion of grilled beef thinly sliced
Half cup of rice
Two glasses water.
Lemon tea.

Mid-afternoon:
Small cup of green tea (hot)
Small Japanese potato

Dinner:
Two mouthfuls maccoroni, ham and cucumber salad
One White Fish
Veggie Fry (eggplant, pumpkin, bell pepper, chikuwa, onion)
Beef tongue
Half pork cutlet
Two glasses water

Before Bed
Half glass Aloe Vera
Two propolis tablets
Two bee pollen tablets
Glass of water

I was surprisingly lethargic today. I didn't sleep well last night due to some work so that and the heat could play into this.

I haven't received my Potatos Not Prozac book yet so I am still going with the feel of my body. I have been trying to up my protein for breakfast and clean up the rest of my meals. I have been reducing the amount of alcohol consumed.

With it really starting to heat up over here, humidity is horrible in Japan, I am thinking about also starting a breathing program along with my daily routines.

Ryan

[Coach Hurst]

6/24 Thurs

Early morning WW Session before breakfast.

Breakfast
3 scrambled eggs
Half of an avocado
Half tomato
Cup of tea
Glass of water

Lunch
Three small hotdogs on bun
Lettuce and tomato
Piece of cheese
Ketchup
Big glass of water

Ryan

[Coach Hurst]

Date: 6/24 Thursday

Time: 5:00 PM

Place: Outside in front of apartment.

Energy Level: Little sluggish at start of session.

Meals & Nutrition:
After workout: Dinner (5:45)
Glass of water
Glass of milk
Half of a grilled mackerel
Steamed carrots, pumpkin and corn on cob
Sweet potato (mashed)
Nato with kimuchee
Cup of tea

2.5 hours later:
Half piece of home made rye-bread with natural peanut butter
Half glass of milk

Before bed:
Glass of Aloe Vera
Two propolis tablets
Three bee pollen tablets
Glass of water

Exercise Selection: Mills

Sets: 23

Repetitions: 9 each side

Rest Period: Total completed in 23 minutes

Rate of Perceived Exertion (RPE): 6

Rate of Technique (RT): 7 Today was a bit iffy. Was concentrating on the tips from Coach Sonnon a bit too much maybe.

Rate of Perceived Discomfort (RPD): 3 My shoulder pain from a while ago has started to reappear. Rain.

Sensations: I have found that I tend to relax too much on the down swing instead of following through. Something to work on next session. I also felt it more in my legs taday. I found myself really 'griping' the ground.

Feelings: Just a mental thing but I find that if I really squeeze the CB when picking it up rather than lightly squeezing it the whole set flows better. Even when I make the switch to the other arm.

Images: I had a Charlie Brown's teacher kind of day. Things were being said (imaged in my head) but they were muddled...

Thoughts: My food intake lately has been relatively good. Think that is one reason why my sessions have gone so well. That and the advice.
I have been continuing with WW in the morning and brief 15 minute yoga sessions before bed. Also a contributing factor.

Questions: I find my shoulder and toe hurting on days that it rains. How much of an impact will this affect me later in life I wonder... This is something else I need to look into.

Ryan

[Coach Hurst]

6/25 Friday

Breakfast: 7:45am
3 scrambled eggs
1 piece home made rye-bread
cup of yogurt (no sugar)
one cup coffee

Lunch: 12:20
Soba (buckwheat noodles) cold, not fried
Rice ball with cod roe, seaweed and mountain veggies
Glass of wheat grass tea

Ryan

[Coach Hurst]

Pre Judo Meal: 6:00
Banana
2 slices of turkey
Lettuce, tomato, onion, pickle
Honey Wheat Bread
No salt, pepper or sauce
BIG Glass of water.

Post Judo Meal: 9:30
Liter of water immediately (Humidity is unbelievable over here with the rain!)
Half piece of Mackeral
Nato with kimchee
Japanese cucumber (raw) with miso
Half cup coffee (probably not smart, will see how it goes)

Had a GREAT pracice at judo. IOUF has really helped out. Not to mention my lack of injuries for this year. I probably just jinxed myself...
I have to credit a lot if not all of that to CST.

I think for my next step in my Longevity Plan I will focus on WW (Body Flow) with a small sprinkle of CB work maybe once a week. However, I am still mid-Mill program so we will see!

Ryan
Osaka

[Coach Hurst]

Date: 6/26 Sat

Time: 12:00 Noon

Place: Outside in front of apartment.

Energy Level: Pumped and ready to go

Meals & Nutrition:
Breakfast:
2 egg omelet with one small tomato and one small avacado
5 pork links
1 piece home made rye-bread
Cup of yogurt
Cup of coffee

Post Workout:
Half lt. water
Half cup pasta with cheese
Cup of Milk
Apple with peanut butter
Half of tomato and cucumber
Cup green tea


Exercise Selection: Mills

Sets: 20

Repetitions: 10 each side

Rest Period: 1 minute rest btw. sets

Rate of Perceived Exertion (RPE): 5

Rate of Technique (RT): 8 Way smooth today!

Rate of Perceived Discomfort (RPD): 0 First time!

Sensations: Smooth. Very smooth.

Feelings: The older lady that lives downstairs came out and talked up a storm while I was mid workout. I kept with my program and talked with her between sets. However, it threw me a bit. Her dog also got a bit too close one time and I found myself bracing as to not cream the pooch...

Images: One thing that popped into my head was how well this would work for my parents. Not necessarily my Density Program but CST. I decided right there and then to get them a pair of CBs.

Thoughts: Other than the fact that I was distracted by having a very verbal audience I had a great workout. I am going to keep progressing with my numbers and if things continue to go as well as they have I will conclude this phase in 6 more sessions.

Questions: Just a comment.

The delivery man handed me my copy of 'Potatoes Not Prozac' right after I finished my workout. The little lady is out so I guess I know what I will be doing tonight. How is that for a rowdy Sat. night?

Ryan
Osaka

[Coach Hurst]

Dinner:
Beef/pork hamburger (home made)
3 patties with shredded cheese on top
3 Avocado slices (half acovado)
Handful lettuce
Salsa (topping)
Two slices of rye-bread toasted
Half cup of broccoli
1 pint beer
Half cup coffee

Before Bed
Half glass Aloe Vera
Two propolis tablets
Two bee pollen tablets
Glass of water

Ryan

[Coach Hurst]

6/27 Sunday

Breakfast:
3 scrambled eggs
4 pork links
1 piece home made bread with pine seeds (made it myself)
1 cup yogurt
Glass of water

Ryan

Have read over half of Potatoes Not Prozac. Have a feeling that my nutritional intake pattern will be changing...

Ryan

[Coach Hurst]

6/27 Sun (con't)

Lunch
Soy shake (this will be the last one for me I decided AFTER I drank it.)
Half ham & cheese sandwich
Half an apple with peanut butter
One small banana
500 ml water

Dinner
Veggie stir fry (broccoli, squash and shimeji mushrooms)
Salmon steak
Nato with kimchee
Chikuwa
Half cup rice
500ml water
Half cup of decaf coffee

Before Dinner:
Aloe Vera one glass
Two propolis tabs
Two bee pollen tabs
8oz glass of water

Almost through reading PNP...

Ryan

[Coach Hurst]

6/28 Monday

Breakfast: 7:45
3 eggs
1 piece of rye-bread
yogurt
(Realized today that I need to be eating a bigger breakfast!)

Lunch: 11:45
Roast beef sand.
3 pieces roast beef
Ched. cheese
2 piece rye-bread
500 ml water

3rd Meal: 4:45
Nato
500 ml water

4th Meal: 7:45
White fish in shiitake broth soup
6 Chinese dumplings (pork)
Half cup rice with ground maguro (fatty tuna) and pinch of wasabi
One half helping boiled spinach and bean sprouts with sesame seeds
Crab (little smaller than fist portion?)
Watermelon slice
Cup of decaf

Before Bed:
One glass Aloe Vera
Two propolis tabs
Two bee pollen tabs

Ryan

[Coach Hurst]

6/29 Tues

Breakfast:
2 eggs scrambled
Half cup cottage cheese
1/4 cup rice
1 Banana
Half cup coffee

Lunch
Turkey sand
3 pieces turkey
lettuce, tomato, pickles
honey wheat bread
hand ful of mixed nuts
500 ml water


Ryan

[Coach Hurst]

Date: 6/29 Tues

Time: 5:45 PM

Place: Outside in park near house.

Energy Level: Very sluggish

Meals & Nutrition:
Pre-workout:
3 pieces turkey
lettuce, tomato, onion, pickle
honey wheat bread
250 ml water

Post Workout:
500 ml water
Half avovado
50 grams Nato
1 salmon steak
Cup of brocc. and mushrooms
Half piece of wheat bread with 2 slices roast beef and half slice of cheddar

Exercise Selection: Mills

Sets: 19

Repetitions: 11 each side

Rest Period: 1 minute rest btw. sets

Rate of Perceived Exertion (RPE): 4

Rate of Technique (RT): 8

Rate of Perceived Discomfort (RPD): 0

Sensations: Surprisingly smooth.

Feelings: I am very surprised at the energy I produced during this session. I have had a lack of sleep for the past two nights due to working on medical charts so I am not really tip-top. However I had a really good session.

Images: It is amazing that people fear what they don't understand. (Didn't someone say that?)

Thoughts: Today was really, a great and almost leisurely workout. Maybe it was Coach's amazing achievement of 1,420 yesterday that made my numbers feel easy. Maybe I'm just getting stronger!

I now find myself planning my days around my sessions. Even today I found myself getting antsy about finishing with a computer consulting session to get home and start my workout...

Questions: I feel great about my sessions but wonder if I am getting just a bit too addictive to my Clubbells. Anyone else find this happing also?

Before Bed
Aloe Vera
Two bee pollen tabs
500 ml water

Ryan
Osaka

[Coach Hurst]

6/30 Wed

Breakfast:
Half avocado with half cup cottage cheese mixed
Small cup of yogurt
500ml water
Glass of cold green tea

Lunch:
500ml water
Small steak cut into thin strips
Egg soup
Half cup shredded cabbage
Half tomato
Small cucumber
Cup rice
Lemon tea, hot

Green tea, hot
Carrot sticks

Dinner:
500ml water
Block of tofu with bonito and chopped onion
Nato
Banana
Slice of Watermelon
350ml beer

Strange dinner...

Ryan

[Jarlo Ilano]

I will never understand the appeal of natto..... :lol:

[Coach Hurst]

LOL at Jarlo!!! :D

I have been in Japan for around 10 years and only this year have I been able to eat nato!! Now I find myself eating it everyday. Pretty scary...

BTW, I have been reading your log everyday. Great stuff!

Ryan

[Coach Hurst]

Date: 7/1 Thurs

Time: 8:30 AM

Place: Outside in park near house.

Energy Level: Really high and ready to go. Had a great session at Judo last night.

Meals & Nutrition:
Breakfast
3 eggs scrambled with 55g of nato (mixed)
4 pieces of roast beef
1 piece wheat bread
Glass of water

Lunch:
6 pieces turkey
2 handful lettuce, 4 tomato, handful onion
4 piece honey wheat bread
500 ml water

Dinner
(Ate at chicken rest. Everything was grilled)
Heart, liver, breast, leg, raw (total about 1.5 lbs)
Grilled veggies; mushrooms, green peppers, onions
one rice ball with bonito and miso soup
small bowl of rice with nato, raw egg and raw chicken (makes you hungry, doesn't it!!!)
One glass of tantakatan (Japanese cold rice wine; kills the bugs in the raw chicken, ha, ha...)

Exercise Selection: Mills

Sets: 17

Repetitions: 12 each side

Rest Period: 1 minute rest btw. sets

Rate of Perceived Exertion (RPE): 3

Rate of Technique (RT): 9

Rate of Perceived Discomfort (RPD): 0

Sensations: Only in my legs when the mosquitoes were having a Ryan Buffet.

Feelings: Things are going so well with my Mill program. My technique has just felt great thanks to the tips I received.

Images: While doing my session I imagined myself throwing as I pulled the CB through. I think the mental as well as physical is making a big diff. in my Judo. Last night my throws just felt on. Of course they weren't perfect, just on.

Thoughts: I think that I work better in the mornings. I was really charged and ready to go for the day after my session. Not tired ONE BIT throughout the day. I ate like a horse and felt great.

This weekend I am going to go back over my food journals and use my freshly read Potatoes not Prozac to work on really cleaning up my diet.

Questions: I still find my hands 'greasy' in the morning. Could be the Aloe that I drink before bed. Could be the fact that we are all 'greasy' in the morning before our shower. Think that I will use a little bit of gym chalk next session.


Ryan
Osaka

[Scott Sonnon]

Ryan,

I find that if I'm swinging in the morning I need to thoroughly wash my hands with a non-moisturizing soap. Chalk will definitely help as well, as long as you're not going very high volume (in which case reapply liberally).

[Coach Hurst]

Thanks Coach.

Will do!

Quick question. I will be finishing up my density program next week. In CTFCH you wrote to finish up with 100. With Swipes I was working with both CBs so I assume that with Mills that would be 100 per arm, right? 50 per arm seems a bit low.

BTW, just ordered another Body Flow book. Going to Chika and her mom. They are both heavy into Yoga. Looks like I am in for some heavy translation work... :lol: :shock:

Ryan

[Scott Sonnon]

It's up to how you program it. 100R/100L for a greater training effect.

Send them my best wishes, and ask them to post their feedback to the forum!

[Coach Hurst]

Definately gotta hit 100 per arm.

I would love to get them to post. Japanese ok, right? :D

Time for bed...

Ryan

[Coach Hurst]

7/2 Friday

Breakfast:
3 eggs with shredded ham (2 pieces), scrambled
500 ml water
Wheat tea

Lunch:
Cold cream soup
Small chicken breast grilled with mushrooms
Small carrot, piece of steamed squash
Cup of rice
Bite of mango
Cup of lemon tea (no sugar)

Ryan
Osaka

[Coach Hurst]

7/3 Sat

Breakfast:
2 scrambled eggs
4 pork links
1 piece wheat bread
1 cup of yogurt (sugar free)
1 cup of decaf coffe (I switched to decaf today)


Lunch:
2 pieces of wheat bread
1 slice cheddar cheese
4 slices of smoked ham
1 slice of watermelon


Ryan

[Coach Hurst]

Date: 7/3 Sat

Time: 4:45 PM

Place: Outside in park near house.

Energy Level: Sweaty from my bike ride home from work but ready to swing

Meals & Nutrition:
Pre-Workout
Cup of yogurt (no sugar)

Post Workout (pre-dinner):
1 piece wheat bread with 3 slices smoked ham and slice cheese
4 pieces chikuwa
500 ml water

Exercise Selection: Mills

Sets: 16

Repetitions: 13 each side

Rest Period: 1 minute rest btw. sets

Rate of Perceived Exertion (RPE): 3

Rate of Technique (RT): 8

Rate of Perceived Discomfort (RPD): 3

Sensations: My hands were flaring up and blistering. I used chalk today because of the intense humidity so my grip was great. However, I think it caused too much friction. Thus, 3 rips.

Feelings: Other than my hands everything is on track. Countdown to next Saturday. Yeah!

Images: Today I was able to focus on my session without the frequent interruptions that often occur while living in one of the largest cities in the world. In between sets I tried not to 'think'. Just be. It was really nice.

Thoughts: I think that I will go easy with the chalk on my next session. The rips on my hands take me back to my competitive days as a gymnast. 8 years...

I am very anxious to see where this level will take me. I have already had very positive results mentally and physically. All of my long term sessions focus on three month intervals. Four season work. The next two months should be a lot of fun to see how my body 'transforms' because of the work put on it rather than the typical body builder theme of 'shaping' the body.

Ryan
Osaka

[Jarlo Ilano]

Ryan,

May I ask the purpose of the Aloe Vera?

Also, you mentioned you were a gymnast, do you think that your experience helps you in CST training now?

thank you,
Jarlo

[Coach Hurst]

Jarlo,

A few years back I had a lot of problems with my immune system and digestion. My fiancee was already drinking Aloe Vera for some skin problems she was having with her hands. Because she is an acupuncturist her hands are pretty important in her work. I am sure you can relate. Well, we did some casual experimenting with the Aloe Vera and propolis and found that it helped her a lot. So, I started drinking a half class of it before bed every night. At that time I didn't change my diet or anything else in order to see if it would help at all. Guess what? It did. So, on top of that I cleaned up my diet by not eating processed, bleached or sugary foods. That was easy for me. I don't like cakes or chocolate.

I haven't had hay fever or a serious cold since.

Now, I am not saying that Aloe Vera is a miracle drink or anything. It just happened to work for me and Chika along with cleaning up the other aspects of our diet and such. However, it does have some pretty incredible facts about it. Just do a search on Google.

Outside of Aloe Vera, the biggest thing that I have done to strengthen my body is locate my weaknesses and work on making them my strong point. In the past two years I have completely taken my body back to a natural state through a positive outlook, exercise and diet. However that doesn't mean that I am anywhere near where I would like to be. That is a daily practice that I think we are all pursuing.

On to your next question.

Yes. I feel that gymastics has helped me in CST. I haven't had the privilege of working with Coach Sonnon so I don't know the full spectrum of CST but through books, videos and using my own body. However, what draws me to CST is the movement aspect of it rather than the martial part of it. That is thanks to my gymnastics.

A little about my history;
I started in gymnastics when I was a wee 6 years old and stopped at age 18. I received a scholarship to compete at uni however, one month before my freshman year of college I was in an accident and had my knee folded back. Took me a year to recover. I coached to help pay my way through college and get me to Japan.

In high school I started martial arts and man did gymnastics help me. Not just for flexibility but for body movements and spatial relation. I still continue to practice martial arts and feel that because of gymnastics I have always been more aware than the average guy when it comes to moving my body. That is probably why I love grappling and yoga so much.

When Grappler's Toolbox came out I was in heaven. And now I see Coach and the Crew working on bridges and such and it takes me back to my younger days of twisting my body around.

After I finish my Mill Program I am thinking about working on a program with Body Flow with movements from my gymnastics days. I actually started working on some things yesterday for fun after my daily WW session.

Gymnastics obviously played a very big role in my life. There are some good and bad things mixed in there. With Body Flow and CST I am starting to go back and look at those years and how they have shaped me. Mentally and physically.

I know that this might be a bit more than you were asking for.

This is the first time I have ever really written about my gymnastics. The people around me here in Japan don't even know that part of me. Hell, I took 4th at nationals in pommel horse when I was a Jr in High School and not even my closest friend here knows that about me!

I guess that this is something that I really need to step back and evaluate.

Sorry for rambling but I would like to thank you for asking me this quesiton. It has really made me think about some things...

Later,

Ryan

[Coach Hurst]

On to my daily food journal.

7/4 Sunday Happy Fourth Everybody!

Breakfast:
2 freerange eggs scrambled
1 piece home made wheat bread
1 cup yogurt (no sugar)
500 ml water

Lunch:
Cold buckwheat noodles with ponds
2 sunfish
1 riceball with black seasame seeds
2 cups cold wheat tea
1 liter water (after Judo)

Dinner:
3 Hamburger patties (ground chicken)
2 slices cheese
Half avocado
Handful of lettuce
1 small tomato
1 cup of potato slices baked
1 beer

Ryan Hurst
Osaka

[Jarlo Ilano]

Ryan,

Thanks for answering my questions! Not rambling at all! Obviously, there was alot there that means alot to you. Sometimes, I notice people write little details, such as the rips in your hands reminding you of your gymnastics career, and these details often lead to some profound things. I guess I was hoping this was one of those times.

Interesting about Aloe, I will definitely search that. I have never heard of ingesting the juice, just the external use for skin problems and burns/scars. Here in Hawaii, there are people who extol the benefits of Noni juice and oils. Don't know too much about that.

I have so much admiration for gymnasts and acrobats. The countless long hard hours of working on body control is inspiring. And to me, along with ballet, represented the higher levels of physical consciousness. But I think I was fooled by the complexity and difficulty of the maneuvers rather than the underlying mentality of it all. Which is why Yoga and Body Flow and things like Pilobolus, http://www.cbsnews.com/stories/2004/02/13/60minutes/main600129.shtml
have garnered my attention.
Maybe it is like the things that have cropped up on this forum regarding striving for excellence in physical performance versus exercise addiction... It is perhaps the underlying motivations, doing the movement for fun and for the love of "body movements and spatial relation" that you spoke about. Rather than the olympic level gymnasts and prima ballerinas that seem to have all the difficult maneuvers and the grace to go along with it, but not the peace of mind and contentment that you would hope comes with such body control. The competitive mindset rather than the joy of movement mindset rules their motivations. Perhaps, it gives them a sense of mastery of their body, rather than "body awareness"?

Perhaps something relating to your statement "Gymnastics obviously played a very big role in my life. There are some good and bad things mixed in there."

Sorry to ramble myself onto your program log here... :oops:

Thank you again for sharing!

Regards,

[Coach Hurst]

Jarlo,

You were dead on when you wrote

''The competitive mindset rather than the joy of movement mindset rules their motivations. Perhaps, it gives them a sense of mastery of their body, rather than "body awareness"? "

A big thing with me after gymnastics, actually something which turned into a fear, was competition. I was so competitive within gymnastics that after it all I ended I didn't want to have anything to do with gymnastics. I now realize that I just didn't want to have anything to do with competition. It is something that my Judo coaches, even my fiancee get on me about. In practice I thrive. In competition, I dive...

"You are so strong and confident in practice. What's with the comps?"

However, I don't find myself shying away from confrontations like work or guys on the street. (I am not trying to say I am some tough street fighter or anything like that.) The 'match' or 'meet' mentality is what I am refering to.

In the past two years I have been going deeper into myself to find my competetive nature, (I think of it as survival mode) again and have really applied it to my business with success. Because I work for myself this is very important. But, I just can't get 'into mode' for things like my Judo matches. Maybe I just need to go to more. Let the young kids beat up on me...

I do find myself reverting back to gymnastics often though. If I am in a park with parallel bars, I find myself pulled like a magnet to them and end up swinging and doing handstands and such on them. If there is a bar around I find myself doing acrobatics on it. Instinct? Yeah, maybe. But now I do it just for the fun and love of moving my body instead of purely as a means for winning. That is the difference between me then and now.

That is one of main reasons I have been drawn to CST. It is not so much about winning as loving what you are doing in the moment every day.

Feel like I am spending a lot of time on the couch lately. Your last name Freud by any chance... Just kidding :lol:

Keep the questions coming. I am learning about myself lately. :D

BTW I made a mistake in my last post. I meant to write 'Jr. Nationals' instead of 'nationals'. I was still in High School at the time. Nationals are for the big boys who want to go to the O's. :shock:

Ryan
Osaka

[Coach Hurst]

7/5 Monday

Breakfast:
2 free range scrambled eggs
3 pork links
1 piece home made wheat bread
300ml water

Lunch:
1 grilled chicken breast
2 pieces of wheat bread
1 slice cheddar cheese
1 banana
1 large cup of yogurt with aloe chunks

Post- Judo meal
2 bananas (I'm turning into a monkey...)
1 liter water (filtered)

Dinner: One hour later. Long train ride...
12 small pieces of cartilage

1 cup of rice
55g nato
one small chicken breast diced
seaweed and diced onions
1 raw egg
(All mixed together)

350ml beer

Before Bed:
1 glass of Aloe Vera
3 tabs propolis
3 tabs bee pollen
1 glass of water

Ryan Hurst
Osaka

[Coach Hurst]

7/6 Tues

Breakfast:
4 freerange eggs
2 diced pork links
1 slice cheese
500 ml water

Lunch:
Homemade sub sand
1 chicken breast grilled
1 slice cheese
3 slice tomato
1 walnut bread bun
1 banana
500ml water

Ryan
Osaka

[Coach Hurst]

I wrote my log in my journal on my computer but forgot to post it on the forum yesterday. Thus the two day post.

Date: 7/6 Tues

Time: 5:00 PM

Place: Outside in park near house.

Energy Level: Feeling a bit sore from Judo. But this is the good kind of sore. 7 on scale to 10

Meals & Nutrition:
Pre-Workout
2 bananas
500ml water

Post Workout (pre-dinner):
Sukiyaki
Beef strips simmered in soy sauce with tofu, onions, mushrooms, leeks, gobo root
(Typically you add sugar to the base. Skipped the sugar)

Exercise Selection: Mills

Sets: 15

Repetitions: 14 each side

Rest Period: 1 minute rest btw. sets

Rate of Perceived Exertion (RPE): 2 There was a breeze today so the heat wasn't as bad as usual.

Rate of Technique (RT): 8

Rate of Perceived Discomfort (RPD): 5 I am working through the rips in my hands. I know when too much is too much. They heal enough on my off day to allow me to go on. Sat is the last day so all out for that.

Sensations: I felt my body compensating for hand difficulty. My hands automatically moved into a position of optimal efficiency. The body is wonderful like that.

Feelings: Because of the awareness in my hands my movements felt very strong and positive. I was really focused on maximum efficiency.

Images: I tend not to stray lately when I am swinging. I focus on my count and breathing. However, I found myself thinking about what work. Getting more clients, students. I believe it stems from the fact that I have decided to terminate my contract with my largest client at the end of this year. Although I feel that I am not worried about it, obvious it is lingering in there.

Thoughts: I very good session considering the rips in my hands. I actually believe that this might be a good thing. It has made me step back and think about what would happen if I needed a back up plan.

For my next Program I will also include a back up plan for things like rain, rips in the hands and what not.

Questions: What are your thoughts on a back up plan? Of course it would depend on what the problem is (hand rip, injured elbow, etc) but would you still try and focus on the particular job you are trying to accomplish? Or would you do something completely different?

For example. Your sessions usually consist of a high density Mill program.
Due to tears in the hand you substitute body weight exercises that hit the same muscles incorporated within the Mill. This of course would be lacking in the sense that with the Mill you are using one skill set to hit, strengthen a group of muscles that are collectively used to accomplish a task. For example, a throw in Judo. However, because you can't conduct your Mill session you decide to do a 'series' of exercises to hit the muscles that are used in that particular throw. Thus you do push-ups (tris), handstand push-ups (delts), and squats to work the legs. You ultimately wouldn't be able to hit all the muscles with only these exercises but humor me for the sake of the example.
Or,...do you focus on a completely different set of exercises, like a session of Body Flow drills, sprints, Yoga, etc and come back to your Mill session only when you are capable of handling the CB?

What have some of you done in the past?

Ryan
Osaka.
-------------

7/7 Wed

Breakfast: 7:45
Diced tomato omelette (3 free range eggs)
1 banana
500ml water
1 glass of grea tea (cold)

(Been drinking 500ml 4 times a day. Feel great)

Lunch: 12:30
1 slice of octopus, clam, shrimp and salmon each.
2 pieces of organic pizza, thin crust
1 small bowel of wheat pasta with bacon
500ml water
1 cup of lemon black tea

Afternoon: 2:30
1 cup of Green Tea, hot

De-caf coffee small 6:00

Dinner: 8:00
280g chicken breast
100g mixed veg
100g mushrooms
2 handfuls sunny lettuce
1 half cup yogurt (sugarless)
4 chikuwa strips (pressed fish)
500ml water

Before Bed:
1 glass Aloe Vera
3 Propolis tabs
3 Bee pollen tabs
1 glass water

Ryan
Osaka

[Scott Sonnon]

Ryan,

Please post this to the S&C forum:


Questions: What are your thoughts on a back up plan? Of course it would depend on what the problem is (hand rip, injured elbow, etc) but would you still try and focus on the particular job you are trying to accomplish? Or would you do something completely different?

For example. Your sessions usually consist of a high density Mill program.
Due to tears in the hand you substitute body weight exercises that hit the same muscles incorporated within the Mill. This of course would be lacking in the sense that with the Mill you are using one skill set to hit, strengthen a group of muscles that are collectively used to accomplish a task. For example, a throw in Judo. However, because you can't conduct your Mill session you decide to do a 'series' of exercises to hit the muscles that are used in that particular throw. Thus you do push-ups (tris), handstand push-ups (delts), and squats to work the legs. You ultimately wouldn't be able to hit all the muscles with only these exercises but humor me for the sake of the example.
Or,...do you focus on a completely different set of exercises, like a session of Body-Flow™ drills, sprints, Yoga, etc and come back to your Mill session only when you are capable of handling the Clubbell®?

What have some of you done in the past?

[Coach Hurst]

Date: 7/8 Thurs

Time: 4:30 PM

Place: Outside in park near house.

Energy Level: A bit low because of the humidity.

Meals & Nutrition:
Breakfast 8:00AM
3 free range egg omelette with 2 slices of pork and half tomato
500ml water

Lunch: 12:30
2 ham sands
4 slices ham
2 slices cheese
4 piece wheat bread
3 small pieces of watermelon
Water

Post-workout: 5:15PM
1 slice wheat bread with cottage cheese
1 L water

Dinner: 6:30PM
Handful Soy beans
1 flounder (flatfish)
Curry rice (1 cup veggies- carrot,mushrooms, bamboo shoots, eggplant, 1 cup rice)
50 g beef tongue
50 g kimchee
500 ml water
1 cup Chinese tea

Before Bed:
1 glass Aloe Vera
3 Propolis Tabs
3 Bee Pollen Tabs
1 glass water

Exercise Selection: Mills

Sets: 14

Repetitions: 15 each side

Rest Period: 1 minute rest btw. sets

Rate of Perceived Exertion (RPE): 4 Today was tough just because of the humidity. Maybe a bit of 'Natsu batte'...

Rate of Technique (RT): 9 It's funny but although I was a bit lethargic today my form was really good. I think it is the fact that I was relaxing more through the movements rather than muscling them.

Rate of Perceived Discomfort (RPD): 2 My hands have been healing at an EXTREMELY high rate. Even though they were still first stage healing on Tues I had no problems with them today. They will be fine for Sat.

Sensations: A bit of a tingle in my pinky when I turn my palm out on the down swing. That reminded me to keep my form in check.

Feelings: I always feel so strong after my session. Especially today. I think my body is gearing up for Sat.

Images: This weekend Chika will be counting with me while I go for 200. That kept popping into my head. She is excited for me to get this so that really motivates me.

Thoughts: Want everything to go smooth on Sat morning so I will take it easy at Judo tomorrow. Make sure I get plenty to eat and am hydrated.

Questions: No questions. Just excited for Sat.

Ryan
Osaka

[Jarlo Ilano]

Ryan,

Wishing you good form on Saturday!!

[Coach Hurst]

Jarlo,

Thanks for the words of encouragement!

Today's menu is (was),

7/9 Friday

Breakfast
3 large free range eggs scrambled
1 piece of wheat bread
1 cup of plain yogurt (no sugar)
500ml water
Wheat tea

1 cup green tea, hot

Lunch:
2 skinless chicken breasts
4 pieces of wheat toast
4 slices of tomato
4 slices of avocado
2 slice cheese
1cup wheat tea
500ml water

Ryan
Osaka

[Coach Hurst]

Pre-Judo Meal:
Turkey Sand
3 pieces turkey
Handful lettuce
2 sliced tomatos 2 pickles
No dressing, salt or pepper
2 slice wheat bread
BIG glass of water

Post-Judo Meal
1 LITER WATER (Man, it was great!)
Half grilled mackerel
Assorted grilled chicken parts (heart, breast, liver, leg)
About 250 grams worth
100 gram eel wrapped in egg
More water!!! About 500 ml

Aloe Vera
3 Propolis Tabs
3 Bee pollen tabs

Tomorrow at 8:30 AM is the day.

Probably won't be able to sleep tonight. So excited.

Ryan
Osaka

[Scott Sonnon]

Enjoy Saturday, amigo!

[Coach Hurst]

I had my 200 rep go on Sat and immediately after it I jumped on a plane to go judge at a Kendo tourney all weekend. Thus no posts but...

The result on Sat?

440 total reps in 18 minutes!!!!! I got to 200 and just kept on going.

I will give details later.

Been a long weekend.

Ryan Hurst
Osaka

[Scott Sonnon]

Holy Smokes, Ryan!!!!

Congratulations, amigo. Uber-impressive!

Let's hear the full report.

[Coach Hurst]

I haven't been able to get online for the past few days playing catch up but here is my log from Sat.

------------
Date: 7/10 Sat

Time: My original goal was to wake at 7, have a little bit of breakfast and go for my session at 8. I was awoken at 6 by the POUNDING rain and a little 'Oh, S#$%' went off in my head. I still got up at 7 but the rain still hadn't let up by 10! I taught one class that lasted till 12. The rain had stopped by then. I decided to go for it. As soon as I went outside it started raining again... However, I would not be denied! I went back into my apartment, took the ceiling light fixture off in the spare bedroom and said the hell with it. That was at 12:15.

Place: Refer to above.

Energy Level: Highest it has ever been. I was radiating energy!

Meals & Nutrition:
Breakfast: 7:45 I ate a lot because I knew I wouldn't be having my session until later.
4 eggs
half avocado
half tomato
4 pork links
half cup yogurt
cup decaf
500ml water

Exercise Selection: Mills

Sets: 11 sets of 20 per arm

Repetitions: 440
My original plan was just to get 200 (100 per arm). I hit 200 and to be honest it was just too easy. I couldn't stop there. The only thing that kept me from going on past 440 was form. I started to deteriorate on the last set so I called it. I am not out to kill myself. Only better myself in each performance.

Rest Period: I took no break. I completed my session in 18 minutes.

Rate of Perceived Exertion (RPE): 1. Like I mentioned before, form was the only thing keeping me from going on. I seriously could have cranked out two to three more sets per arm but I didn't want to sacrifice form for pride.

Rate of Technique (RT): Compared to all of my other sessions, today was absolutely a 10. Today was what I was preparing for and it it all came together. My body knew what needed to be done and did it. I reached my goal and blew past it.

Rate of Perceived Discomfort (RPD): None. I was 'high' on energy. My forearms and hands weren't burning even on the last sets . The rips in my hands had completely healed and held throughout my session. (It is now Tuesday as I am cleaning up this log and my hands are in great condition. However, my traps have some SERIOUS DOMS. I am working that out.)

Sensations: I noticed my 'core' really activating in this session to keep the body in line. The longer the session got the smoother my body moved.

Feelings: This was a major breakthrough session for me. I really thought that 200 reps would be A LOT more difficult than they were. As mentioned before, it was a breeze! I say boastfully! This proved to me that a lot of things that we perceive as being extremely difficult can actually be very easy with proper planning and preparation. Something that everyone knows but some don't fully explore and experience.

Images: Not necessarily an image but a revelation of sorts of passing a border and rather than plow through it, sail through it. I could almost 'see' myself overcoming a fear of mine from years ago. This is something that goes back to my competitive days and of now not enjoying competition. It was mentioned in my correspondence with Jarlo. I have a Judo comp this weekend and usually I am a mess. The past few years I have HATED competition. However, after my monster session on Sat I am actually looking forward to the meet on Sunday.

Thoughts: I think that density programs like this are good for me. I have really stayed focused on what I wanted these past weeks with my eating, physical and mental health. It has also flowed into my work life. I always thought myself healthy but these past weeks have brought a 'new health' to me. Everyone around me, especially my students, has commented on my appearance and energy. I guess you could say I have had a radiance of health that has come forth.

Questions: I will not post any questions here because I will reference them towards my next program. I have a lot of things to think about before I start asking questions dealing with my next Phase of my Longevity program.

Finally I would like to thank everybody on the board for helping me out, especially Coach Sonnon and Jarlo! You guys have really brought some things out of me that were hiding. Everyone else, even if you only just looked at my log you also helped. It is actually pretty cool to wake up in the morning and look at how many people have viewed my entries. Keeps ya on track and going.

I will get a pic up by the end of this week along with the meals that I have not posted. They are written down. Just not here.

Ryan Hurst
Osaka

[Kempie]

Congrats Ryan, absolutely awesome effort!!

Cheers, Kempie.

[Scott Sonnon]

Ryan, you're welcome amigo... but you did all the work, and deserve great kudos. It's a hallmark event to do what you've done.

[Coach Hurst]

Here's a no-flex pic of me right after my session on Sat. Down 6 kilos feeling great.

I am wearing shorts BTW.

http://home.att.ne.jp/red/rchurst/7_10.jpg

Diet for the past four days coming up.

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

Ryan Hurst
Osaka[/img]

[Scott Sonnon]

Looking svelt, amigo! Congratulations again on all of your hard work!

[Coach Hurst]

7/10 Sat
Lunch:
1 slice wheat bread with cottage cheese on top
1 slice wheat bread with peanut butter on top
2 bananas
2 plums
1 liter water

Dinner:
3 rice balls with mentaiko & miso soup
3 boiled eggs
Eggplant with miso
Cucumber with miso
4 small tomatoes
4 chicken wings
2 beers

7/11 Sun
Breakfast:
1 piece dry toast
Tofu & miso soup
tea with lemon
500 ml water

Lunch:
1/2 cup rice
1 small chicken breast
Burdock root w/ carrot
1 jumbo shrimp
herb tea
500ml
water

Dinner:
1/2 cup of rice
2 boiled clams
1/2 grilled chicken breast
1/2 cup of edamame
handful of dried squid
assort veggies
2 beers

7/12 Mon
Breakfast:
Small salmon
1/2 cup rice
1 bowl miso soup
1 small cucumber
200g milk

Lunch:
Somen noodles with pickled plum and diced onions
Shrimp tempura, sweet potato tempura, squid tempura
Watermelon

Dinner:
2 slice wheat toast
Half avocado
Half tomato
230g chicken breast
cottage cheese (spread on toast)
500ml water

7/13 Tues
Breakfast:
3 eggs
Ketchup (no sugar)
500ml water

Lunch:
1/2 cup rice
200g chicken breast
salad
corn soup
500ml water

Dinner:
1 cup rice
Chinese stirfry (1 cup assort veggies)
100g pork
500ml water

7/14 Wed
Breakfast:
3 eggs
3 slice ham
ketchup (no sugar)
500ml water

Lunch:
6 slice wheat bread (no crusts...long story)
3 slice cheese
3 slice smoked ham
spicy mustard
500ml water

Dinner:
55g Nato
1 cup rice
Half tomato
Half cucumber with miso
6 sardines
1 slice smoked ham
4 pieces of chikuwa
Half beer
Cup of Decaf

500ml water

2 propolis tabs
2 bee pollen tabs

---------
Ryan Hurst
Osaka

[Coach Hurst]

Thanks Coach!

'Feeling' quite svelt also!

Looking forward to my comp. this weekend. Going into it with quite a different attitude. Just going to have fun.

Looking forward to hearing about your travels.

Ryan

[Scott Sonnon]

The weird thing about fun is that you win more in grappling. It keeps the proprioceptive channels 'open' to receive (and predict!) data.

Have a great time... and afterwards, take note of your competition's surprise. :wink:

[Jarlo Ilano]

Ryan,

Just saw this! (Was without internet after moving to new apartment, and traveling here to Seattle!).

Incredible performance! Must have felt awesome! I liked what you said,

"This proved to me that a lot of things that we perceive as being extremely difficult can actually be very easy with proper planning and preparation."

Your work and daily practice is very inspirational.

Hope there is a lot of fun and discoveries at your competition!

Regards,

[Coach Hurst]

7/15 Thurs

Jarlo, thanks. Should be fun. Starts this Friday night and ends on Sun. Sure I will be good and tired by Sun night.

Breakfast:
2 scrambled eggs
1/2 cup rice
Cup yogurt

Lunch:
2 pieces rye-bread
1 piece of cheese
4 slices ham
2 slices tomato
500 ml water

2nd Lunch:
1 piece rye-bread
2 slices ham
Cottage cheese (spread on bread)
Big glass water

Dinner:
200g salmon
4 sardines grilled
1/2 cup rice
100g kimchee
small tomato
half small cucumber
2 chikuwa
1 beer

2 glasses water
3 bee pollen tabs
3 propolis tabs
___________
Ryan Hurst
Osaka

[Coach Hurst]

7/16 Friday

Breakfast:
1/4 cup rice
2 pork links
2 eggs
1 cup green tea
1 glass water

Lunch:
1/2 cup rice
2 sardines
1 small salmon steak
Half tomato
1/4 avocado
1 piece broc.
500 ml water

Pre-judo meal:
2 slice wheat bread
3 slice turkey
2 slice tomato
Handful diced lettuce
No sauces, etc
500 ml water

Dinner:
1 L water
8 piece cartilegde
1 cup rice
small chicken breast
1 egg
50g nato
seaweed 100g

3 more glasses water

7/17 Sat

Breakfast:
2 glass water
1/2 cup oatmeal with teaspoon honey
3 scrambled eggs
3 pork links
1 cup decaf

__________
Ryan Hurst

[Coach Hurst]

Well, my three day Judo tourney finished up today.

I had 6 matches today and I won 4 of them with ippon on all of them. No draws.

Over the past few weeks I have been really re-reading and studying the 'Body Flow' book. It, along with my daily practice has really helped to put a lot in place for me. Especially with today's touurney. I really broke though a wall this time. I am usually an absolute wreck at meets and it has costed me a lot of matches in the past. It causes a since of dread and I started HATING competitions.

However, today I had an absolutely GREAT time. I had some jitters riding the train this morning but I focused on them and why I had them. By the time I reached the arena I was focused and dare I say calm! A real first for me. The coaches all said that I was a completetly different guy. They could [i[tell[/i] I was having a good time they said.

Boy did it help with my judo today.

A smile on your face, and heart, can really move the world. It sure moved my competition. :D Ippon!

________________
Ryan Hurst
Osaka

[Pattimeow]

Way to go Ryan, just awesome!!! Congrats!!! :D

Patti.

[Coach Hurst]

Thanks Patti!!!

Ryan

[Jarlo Ilano]

Ryan,

Wonderful! Sounds like an amazing breakthrough for you, and just the start of greater things to come.

Regards,

[Coach Hurst]

7/19 Sat Con't

Lunch:
4 slice wheat bread
2 slice cheese
4 slice tomato
4 slice roast beef
500ml water

Pre-judo:
2 slice wheat bread
2 slice roast beef
1 slice cheese
500ml water

1 L water

Dinner:
1 cup rice
kimchee, pork, mix veg(200g)
half small cucumber w/ miso
1 tomato
Water
__________

Sunday 7/18

Breakfast:
1/2 cup rice
50g nato
30g cheese
1 L water

Lunch: after comp.
10 pieces sushi
1 pint of beer

1 cup of decaf

Dinner:
Organic pizza with the works!
500ml water

____________

7/19 Mon
Breakfast:
1/2 cup oatmeal with teaspoon honey
2 scrambled eggs
500ml water

Lunch:
2 slice wheat bread
3 slice roast beef
1 slice cheese
1 lettuce leaf
1 boiled egg
3 cucumber slices
500ml water

Dinner:
Open face chicken sand
250g chicken breast (grilled)
1 avocado
4 slice tomato
2 slice wheat toast
cottage cheese spread on toast
Half cucumber
4 chikuwa
350ml beer

750ml water
2 propolis tabs
2 bee pollen tabs
______________

Breakfast:
2 slice wheat toast
3 scrambled eggs
half avocado
half tomato
1/2 cup of salsa
1 cup decaf coffee

____________
Ryan Hurst
Osaka

[Coach Hurst]

Jarlo,

Thanks! How was the move?

Ryan

[Jarlo Ilano]

Ryan,

Still in progress! Just my cable modem up this p.m. Ha!

It will be a little bit of time before I will be in a good routine again, I packed it moving to a new apartment, and going to Seattle for a week for wedding planning all at the same time! Silly.

thanks for asking!

take it easy