Pookaboy's Racquetball Training Log

[pookaboy]

This will give a day by day breakdown of my progress. For those non-military types, the date format is YYMMDD.

031028 Monday: First day back from tampa trip. Exercises done in the evening:
Mills - Goal: repeat 5X below
- 3 reps 20 second rest
- 3 reps 15 second rest
- 3 reps 10 second rest
- 3 reps 15 second rest
- 3 reps 5 second rest

Actual: 4x, then pooped out midway into 5th set. Performed on both right and left arms. Afterwards, did sprint exercises with my daughters, that included 50 yard sprints x3, 50 yard fast skipping, then 50 yard 1/3s invented by my oldest daughter (1/3 sprint, 1/3 skip, 1/3 Cartwheels). The last one really pooped my out, felt it in my triceps later on that evening. If you ever want to get in touch with some fun during your exercises just have your children invent stuff to do for you, you may find out that it is a little harder than what you thought :oops: .

031029 Tues: Light BWE of 50x Hindu Squats and 20 Hindu pushups.

031030 Wed:
Mills - Goal: repeat 5X below
- 3 reps 20 second rest
- 3 reps 15 second rest
- 3 reps 10 second rest
- 3 reps 15 second rest
- 3 reps 5 second rest
Actual: Completed all exercises for both left and right arms.
Notes: I first started with my Right arm and did the whole series then followed suit with my Left arm. Counting the reps got rather difficult as I got into the whole exercise schema, I found myself doing 4 reps rather than 3 on a few occasions. Timing for rest was done as a verbal count rather than using a watch. Some other items that I noticed: My body was having a bit of DOMS from Monday's workout, it didn't show up until this morning when I noticed that my Triceps of all places was on the sore side. May have been a combo from Monday's and Tuesday's workouts. Is it normal from Mills to cause soreness in the Triceps? I also noticed that my right arm was a little more efficient at doing Mills than my left arm. However, as I progressed through it my left arm got more efficient at the exercise.

[Scott Sonnon]

It may be only BWE, but be careful you're not going to failure after such a time-compressed high volume approach with Clubbells.
Solid program.
Keep us advised of your progress!

[pookaboy]

Weekend, rested.
031103 Mon:
Mills - Goal: repeat 5X below
- 3 reps 20 second rest
- 3 reps 15 second rest
- 3 reps 10 second rest
- 3 reps 15 second rest
- 3 reps 5 second rest
Actual: Completed all exercises for both left and right arms. Fifth set was done without much of a rest in between. I also tried a different tack by doing both arms at the same time and then resting. Previous methods were all 5 sets on one arm then vice versa. This time I did both arms. The fifth set was done with minimal rest between the different reps.
BWE:
Hindu Squats: 100reps
Hindu P/U: 25reps
Kettlebells Sets x2 53lbs KB
Cleans x5reps
CJ x5reps
Bent Rows x6reps

Exercise Order:
1) BWE
2) CB
3) KB

[Doug Szolek]

If you ever want to get in touch with some fun during your exercises just have your children invent stuff to do for you, you may find out that it is a little harder than what you thought :oops: .

Sounds like Body Flow, very fun :D

[pookaboy]

031104 Tues:
Mills - Goal: repeat 5X below
- 3 reps 20 second rest
- 3 reps 15 second rest
- 3 reps 10 second rest
- 3 reps 15 second rest
- 3 reps 5 second rest
Actual: Completed all exercises for both left and right arms. Fifth set was done without much of a rest in between each cycle of three. I could feel a little DOMS in my body, which is a goog thing.
BWE:
Hindu Squats: 100reps
Hindu P/U: 25reps

Exercise Order:
1) BWE
2) Clubbell®

[pookaboy]

031105 - Wed (AM):
Exercise Order:
BWE:
- Hindu PU x25
- Hindu Squats x100

Kettlebells 2x below:
- 5x Swing/Snatch Pulls
- 5x Jerk and Press
- 5x Snatch

Clubbells:
Mills: repeat 5X below
- 3 reps 10 second rest
- 3 reps 10 second rest
- 3 reps 05 second rest
- 3 reps 15 second rest
- 3 reps 05 second rest
Notes:I cycled each arm one right after the other for 3reps each and rested for the above time. I noticed that as I got hard and heavy into the routine counting sometimes gets off, so I have resorted to using my keys on my keychain as counters to tick off the 5 sets as I do them. I have also noticed that I am not getting DOMS as much as before.

[pookaboy]

031106 - Thu (AM):
Exercise Order:
BWE:
- Hindu PU x25
- Hindu Squats x100

Clubbells®:
Mills: repeat 4X below
- 3 reps 10 second rest
- 3 reps 10 second rest
- 3 reps 05 second rest
- 3 reps 10 second rest
- 3 reps 05 second rest
Mills: repeat 1X below
- 3 reps 0 second rest
- 3 reps 0 second rest
- 3 reps 0 second rest
- 3 reps 0 second rest
- 3 reps 0 second rest
Notes:I cycled each arm one right after the other for 3reps each and rested for the above time. I did the final set with little rest in between the cycles.

[pookaboy]

031107 - Fri (PM):
Clubbells®:
Mills: 5X below
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
Notes: I decided to mix things up a little bit so I took my daughters to the park near our house and dragged along my 15lbs Clubbell. While there, I mixed things up a bit by doing both backwards and forwards mills for all the sets. It was a little different doing them one right after the other.

BWE:
- Ran 50 yards x2 with kids on the shoulders in Fireman's Carry
- 25 yards x2 Bear Runs
- 15 yards x1 Crab Runs
- 25 Yards x2 of Cartwheels
- 25 yards x2 Frog hops

Notes: I was a little winded from this. I also notice that I am adjusting to the physical output and not having DOMS as much, if at all. Plus, it does wonders to have your kids out there with you chasing you around and "playing" with you while you do something as exercise that they view as "playing" and fun.:wink:

[Doug Szolek]

Setting a great example for passing bringing up the next generation of Knuckledgraggers :D Much fun.

[pookaboy]

Clubbells:
Mills: 5X below
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
Notes: Mills were mixed up by doing both arms in different orders of FRM, FLM, BRM, BLM (Forward, Backwards, Right, Left, Mills). Did pattern-breaking orders so body wouldn't get into a groove of the same thing again and again. I also noticed that more swings were a lot more controlled in their movement. I have noticed a marked improvement in the swinging and efficiency too. During this session I decided to also take the swings stretched out to get a fuller effect and see how they felt. Very good. Plus, I am doing much lesst time between cycles and trying to get into what Coach Charles Staley calls Escalating Density Training by getting more reps in during the time while not going to muscle failure. It is working. :D

BWE:
- 2x 25 Yard Sprints
- 2x 25 Yard Bear Crawls
- 2x 25 Yard Frog Hopping
- 2x 25 Yard Crab Crawls (Rather tiring!)
- 1x 25 Yard Leap the Frogs
- 1x 25 Yard Cart Wheels (Very Dizzying, almost fell down at the end)
- 5 Pushups with three kids sitting on my back
Notes:Well, it seems that some of the neighborhood kids are starting to get in on the fun with me. I had 4 different kids out running and doing my exercises. Definitely fun and worth it. They enjoyed themselves immensely and were rather pooped out too at the finish of this. Of course, as with all kids, we had to play tag after this running around barefoot on the grass. They all thought it was neat to take off their shoes and run around on the grass playing tag. I got my workout and then some today. Very enjoyable. :D

[pookaboy]

Clubbells®:
Mills: 5X below
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
Notes: Today was a day of travel for me and Veterans' Day. Tired after flying a good part of the day, I broke into a nice rhythm of mills. However, I also gained a new respect for the clubbell too. When I put the clubbell down in Park position on the floor, I accidently bumped it and as I was avoiding it's fall down, my big toe got a very nice thump from the clubbell. :twisted: :evil: So, after getting a new religion and seeing a vision and getting a new shade of purple for my big toenail, I started laying it down on the bed away from the edge.

BWE:
- 50 x2 sets of Hindu Squats.

[pookaboy]

Clubbells:
Mills: 5X below
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)

BWE:
- 3 x 3 sets of Handstand pushups on chairs

[pookaboy]

Clubbells:
Mills: 5X below
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)
- 3 reps 05 second rest (Forward & Backwards)

Notes:
I am taking this light and only doing mills today. Trying to keep as close to the time repetitions and times above, however, it is often difficult to do when you have kids constantly bothering you for a push on the swing or the merry-go-round. I did notice that the mills have become rather smooth throughout the whole process both forwards and backwards.

[pookaboy]

Clubbells:
Mills: 3x Below
- 3 reps 05 second rest (Forward & Backwards)
BASAC: 3x below
- 15 Reps

Kettlebells: 2x each
- 5x Swing/Snatch Pulls
- 5x Jerk and Press
- 5x Snatch

Notes:
Have kind slacked off the last couple of days due to lack of sleep time because of job commitments. First time doing BASACs in a long while and I really felt it. The mills were rather easy this time around.

[pookaboy]

Clubbells:
Mills: 5X below
- 3 reps (Forward & Backwards) 7-10 second run
- 3 reps (Forward & Backwards) 7-10 second run
- 3 reps (Forward & Backwards) 7-10 second run
- 3 reps (Forward & Backwards) 7-10 second run
- 3 reps (Forward & Backwards) 7-10 second run

Notes: I decided to mix things up today a little more. Instead of just finishing up my exercise, rest for a second and continue again, I decided to take both my 15lbers to the playground where my daughters play and stick them each on the opposite side and run back and forth between them on my "rest" time. This proved to be interesting and very cardio oriented. Plus, added benefit, you get chased by your kids too! :wink:

Clubbells & BWE:- 3 x 15 BASAC
- 1 x 10 BASAC ending with a Head Cast after each rep
- 2 x 8 Double Pendulums
- 2 x 6 Head Casts
- 2 x 50 Hindu Squats
- 1 x 15 Hindu Pushups
- 3 x 10 Dips on playground equipment