Tom Grow-ing Slimmer 3 Week CST Countdown

[WarpedMind]

Tom Grow-ing Slimmer 3 Week CST Countdown

Tom, the most effective way for you to get prepared for the CST plus achieve the goals you set forth is to concentrate on a progression of a selection of the most rudimentary Clubbell® exercises: Swing -> Pendulum (forward) -> Armpit Cast -> Swipe.

You have three weeks to complete the program, involving two 20 minutes sessions in a DOUBLE-D AM/PM split.

Progress forward as long as your completing each set volume with RPE of 8 or less and RT of 8 or less. Read "Intuitive Training" at CST Magazine for more on RPE and RT. If you do not meet volume, or go higher than 8 in RPE or RT, then take a day off and repeat the session on the following day.

AM Session #1: Shoulder DROM, 10 sets of 5 Swings
PM Session #1: Elbow and Wrist DROM, 10 sets of 5 Armpit Casts

AM Session #2: Shoulder DROM, 12 sets of 5 Swings
PM Session #2: Elbow and Wrist DROM, 12 sets of 5 Armpit Casts

AM Session #3: Shoulder DROM, 14 sets of 5 Swings
PM Session #3: Elbow and Wrist DROM, 14 sets of 5 Armpit Casts

AM Session #4: Shoulder DROM, 20 sets of 5 Swings in 20 minutes
PM Session #4: Elbow and Wrist DROM, 20 sets of 5 Armpit Casts

AM Session #5: Shoulder DROM, 18 sets of 6 Swings in 18 minutes
PM Session #5: Elbow and Wrist DROM, 18 sets of 6 Armpit Casts in 18 minutes

AM Session #6: Shoulder DROM, 16 sets of 7 Swings in 16 minutes
PM Session #6: Elbow and Wrist DROM, 16 sets of 7 Armpit Casts in 16 minutes

AM Session #7: Shoulder DROM, 20 sets of 5 Forward Pendulums
PM Session #7: Elbow and Wrist DROM, 15 sets of 8 Armpit Casts in 15 minutes

AM Session #8: Shoulder DROM, 18 sets of 6 Forward Pendulums in 18 minutes
PM Session #8: Elbow and Wrist DROM, 12 sets of 9 Armpit Casts in 12 minutes

AM Session #9: Shoulder DROM, 16 sets of 7 Forward Pendulums in 16 minutes
PM Session #9: Elbow and Wrist DROM, 10 sets of 10 Armpit Casts in 10 minutes

AM Session #10: Shoulder DROM, 15 sets of 8 Forward Pendulums in 15 minutes
PM Session #10: Elbow and Wrist DROM, 8 sets of 12 Armpit Casts in 8 minutes

AM Session #11: Shoulder DROM, 12 sets of 9 Forward Pendulums in 12 minutes
PM Session #11: Elbow and Wrist DROM, 7 sets of 14 Armpit Casts in 7 minutes

AM Session #12: Shoulder DROM, 10 sets of 10 Forward Pendulums in 10 minutes
PM Session #12: Elbow and Wrist DROM, 1 set of 100 Armpit Casts

AM Session #13: Shoulder DROM, 20 sets of 5 Swipes in 20 minutes
PM Session #13: Shoulder DROM, 18 sets of 6 Swipes in 18 minutes

AM Session #14: Shoulder DROM, 16 sets of 7 Swipes in 16 minutes
PM Session #14: Shoulder DROM, 15 sets of 8 Swipes in 15 minutes

AM Session #15: Shoulder DROM, 12 sets of 9 Swipes in 12 minutes
PM Session #15: Shoulder DROM, 10 sets of 10 Swipes in 10 minutes

Use your earlier session to really groove every nuance of the Swing. Get deep and sit back while bending forward like coming off a sky jump. See Swipes (http://www.circularstrength.com/images/swipes.avi) to visualize how deep you must be go.

When you move on to Pendulums, you seek to convert that hip snap grooved from the Swing into a perfect "catch" in Order Position and "launch" forward and upward (at a 45 degree angle) into the next Swing phase. Still get deep, while keeping a straight back.

In your Arm-pit cast, your primary performance goal is to keep your elbows IN rather than letting them flair outward. Learn the tight-loose-tight grip protocol to avoid overgripping armpump.

Patch these two together to enable your Swipe.

At maximum in your 20 minute workouts you're getting 5 reps of a basic exercise every 2 minutes. That continues to compress over time. Limit your workout time to 20 minutes. Get your sets completed by the 20 minute marker so that you're hitting the cardio you need to achieve your goals.

Focus on your Performance Breathing™.

Export this to the Personal Training Log and keep a daily log entry!

Good luck. It's an aggressive 3 week cycle.


10/30/03
Weight approx. 230 lbs.

Ok... just finished workout #1, PM.

Two 15 lb. clubbells...

AM - 10 sets of 5 double swings
-- RPE - 5
-- RT - 9
PM - 10 sets of 5 double armpit casts
-- RPE - 6
-- RT - 6

I had some sharp pain develop on my left elbow, on the outside during the 1st 3 reps of the 2nd set of the armpit casts. I believe what was happening was that I was pointing my elbow outward when I was lowering the clubbell behind my back. Once I tried to make my arm stay in line with the rest of the action, the pain seemed to subside. (Was I right about my elbow?)

Tomorrow is another day. Today's workout didn't challenge me very much, but it did get me back into the groove of things. I'm expecting that, as the workout progresses, it'll get much harder REAL quick! :twisted:

[crubio]

WarpedMind

Nice training log entry.


Once I tried to make my arm stay in line with the rest of the action, the pain seemed to subside.

Yes keep your elbow inline with the action of the movement. Here's how I would suggest trying to correct the flare to the outside.

You can do this with no weight first, assume the CTO postion. Contract your pecs and lats. This is where you want your elbows to end up when doing an armpit cast. Tight against your side. When you can do it without weight first, then try with the CB.

With the CBs in the back position, try to think of where your elbows will end up at the end of the armpit cast. They should end up tight against your side with both your pecs and lats locked tight at the end of the movement. Now as you exhale and contract your abs as you cast, think of bringing the elbows in to the finished position. Also, use the tight, loose, tight protocol for gripping the CBs. The grip should be tight at order and back, and somewhat loose in between at the moment the CBs are weightless.


Today's workout didn't challenge me very much, but it did get me back into the groove of things.

I have found that an easy workout in the beginning of each cycle makes it easier to regain momentum and also gives a reprieve from the harder work which is sure to come. :wink:

[Scott Sonnon]

Well done, Tom. Keep it going, amigo. Your conclusion is accurate and follow Chris' great training advice!

[WarpedMind]

Thanks Chris, Scott. Just finished my AM workout... still easy, but I am breaking a sweat this time. :) Will report tonight.

Chris, are we up for Saturday? Call me or I'll call you later.

[Scott Sonnon]

Tom,
Because we didn't get a baseline on you we may need to jump up your volume. I'm going to edit your program and would like you to follow the revised version. Check your initial post in this thread for the changed requirements. Edits have been included from AM Session #4 forward.

[WarpedMind]

Yikes! :shock: :shock: :shock:

Here be dragons! :twisted:

I look forward to these new changes. It's gonna pummel me, but I need to toughen up and this look like just what the doctor ordered!

Will do on the new changes. Thanks for keeping up with me on this workout, Scott.

Even though I just got home about a half hour ago (at 1:30 AM), I still stuck with my workout... so I'm very proud of myself for that! Just finished. Here we go...

Two 15 lb. Clubbells®...

AM - 10 sets of 5 double swings in 20 minutes
-- RPE - 6
-- RT - 9
PM - 10 sets of 5 double armpit casts in 20 minutes
-- RPE - 6.5
-- RT - 5

And just to make sure on the right track, based on Scott's Intuitive Training article, I know that the higher the number on RPE, the more effort. But the article did not state for RT... is a higher number good? Does a RT of 9 mean that your doing very good... or very bad? I just want to make sure I understand. My understanding is that the closer to 10, the better. But based on the following:

Progress forward as long as your completing each set volume with RPE of 8 or less and RT of 8 or less.
I got the impression that I a lower, not a higher, number is better. Which way is it?

Regarding my elbows... they hurt again on the initial set... once again, it took about three reps to find the groove. Dunno what the deal is there, especially since I was conscious of the problem area there. I guess it's probably just because I'm so tired. I did find myself not being able to hold the order position a few times during the middle of a couple sets on the armpit casts. My body is probably just saying, "Sleeeeep! Not exercise!!!" Anyways, I'm finding that I have a much safer (technically accurate) workout, in the case of the casts, when I start my first set choked up all the way, and then progressing downward with each set. About halfway or so into it, I can be at the bottom of the handle without any problems or stress on the outer elbow.

I also found my back getting banged a few time with the clubbells during the casts... I guess I'll attribute that to tiredness too, unless someone has a different theory. Am I right that the arms should be bent at about a 90 degree angle the entire time on casts? If so, then obviously, hitting my back means that I was losing that stiff angle. I must focus on this technique more... I did concentrate on it more as I realized what was happening.

And guess what... the workouts are starting to feel more productive. :twisted:

[Doug Szolek]

Good idea on the gradual choke progression to "warm up" your grip/forearm. As you become more familiar with the technique (you be the judge for when that is) you may want to try lessening the initial choke position so that you start closer and closer to 0 choke.

As for RT, it goes on a scale of 1-10, where 1 means you probably need to call Dr. Frankestein to have your arms reattached and 10 means that your ready for something more challenging (unless it's rehab oriented).

As for the 90 degree bend in your elbows. This should really only be there in Order Position. Allow some elbow flexion during the cast and in Back Position. In fact if you're trying to hold a 90 degree bend in your elbows in Back Position then that could be the reason that you're hitting you back with the Clubbell heads. Use your elbow flexion to ease the Clubbells in a Dead Hang in Back Position, rather than locking the 90 degree bend and stopping the motion at the end of your shoulder's range which will leave way too much inertia to be carried through the heads of the Clubbells and into your back :shock: Let me know if you need further clarification on that one because with your elbow pain this is something you'll want to resolve right quick. Actually I wouldn't be surprised if some or all of your elbow pain is the result of this general tension in your elbows.

BTW, congradulations on pushing through the desire for comfort and sleep with this session 8) . I know how hard that can be.

Let us know how it goes :)

[WarpedMind]

Thanks Coach Szolek for your helpful tips.

I've been a little under the weather the last couple days... I'll be resuming my workout tomorrow.

[WarpedMind]

Ok, here we go... update.

Here are workouts number 3 & 4...

Workout #3

11/05/03

Two 15 lb. Clubbells®...

AM - 14 sets of 5 double swings
-- RPE - 6
-- RT - 9
PM - 14 sets of 5 single armpit casts
(loaned out one of my clubbells... so I'll be using one clubbell for a while)
-- RPE - 6
-- RT - 7

Notes: Scott, I hate you!!!! :twisted: Just kidding! :wink: But these workouts are really starting to work me. The sweat is coming quicker now. I noticed a tightness over my right shoulder blade, oddly enough, during the swings. Another surprise is the the casts are starting to come more naturally... I think I'm finding my groove.

Workout #4

11/06/03

One 15 lb. Clubbell®...

AM - 20 sets of 5 Swings
-- RPE - 7
-- RT - 9
PM - 20 sets of 5 Armpit Casts
(loaned out one of my clubbells... so I'll be using one clubbell for a while)
-- RPE - 5.5
-- RT - 7

Notes: Wanna hear something weird? Though my workouts are starting to feel like "real" workouts, I also feel like I have more energy! I'm still getting my butt kicked, but at the same time, my muscles feel like they're building up some endurance. I'm loving it! Still had the tightness over the right shoulderblade during the swings. You'll notice that my RPE for casts actually went DOWN half a point... weird thing, the casts seemed so easy last night. I don't understand it, but I love it! I believe that casts are much harder than plain swings, but yesterday, this seemed to be reversed. My left elbow still hurts sometimes, but I am building a tolerance to the pain, since I'm getting used to it. I am trying to be really careful to not flare my elbow out, but it seems to hurts still sometimes.

[Scott Sonnon]

Tom,
Firstly, good work, amigo. It's my job for you to hate me. Mercy's for the church.
Secondly, please elaborate on the tightness in your shoulder blade - location, discomfort level (1-10; 10 being worst), and what movements activate it.
Lastly, the elbow pain may be overgrip. Check your tight-loose-tight grip protocol. You should only be fully 'tight' when slowing the Clubbell down, or casting it out of position (and even then, you'll start to lessen how forcibly you must grip as your skill develops.)

[WarpedMind]

I guess the discomfort is near the center or lower center of my shoulder blade. On a scale of 1 - 10, I'd say it's about 4. It doesn't feel like something to be really worried about, but it is odd. I get the tightness only on the swings.

Regarding my grip, I'm already doing the tight-loose-tight... but I'll make myself more aware of it and see if it's part of the problem. Honestly, I think it's just a matter of my form... As was suggested before, I probably need to keep it more in line. Maybe I'll video tape myself to see what's going on.

[Scott Sonnon]

What part of the Swing, Tom?

If you upload a short video to your website, I can critique your form. This isn't "just" your form. Done improperly over time, this can lead to chronic tension and injury.

[WarpedMind]

I'll swing a couple tonight and get back to you.

Regarding the video, I'll see what I can do (Thanks!)... I don't have a digital camera, so I'd have to go get a snappy converter... may take some time.

[crubio]

Tom,

If you want to try to get together for an hour this weekend send me a PM. I've got a DVC and can also check your form.

Great workouts and log entries my friend.

[Scott Sonnon]

Tom, you won't need to send me anything if you get with Chris. That's a VERY generous offer from a professional.

[WarpedMind]

Will do.

Thanks Chris! I PM'd you.

[WarpedMind]

PHOOEY!!!

I had to stop my PM workout after only about 3 sets. Now both my left and right elbows are hurting and I'm pretty sure I was doing them right. I figured I'd better stop before I injure myself. Hopefully, I'll be able to get with Chris tomorrow to figure out what I'm doing wrong.

Obviously, I'll be doing workout #5 again tomorrow (hopefully).

For what it's worth, I did the AM part this morning.

11/07/03

One 15 lb. Clubbell...

AM - 18 sets of 6 Swings in 18 minutes
-- RPE - 8
-- RT - 9

[Scott Sonnon]

Tom, try this test... It's probably an over-grip issue. Perform this evaluation test: do an unloaded version of the Armpit Cast (sans the Clubbells.) 1. On the first 5 reps, keep your hand loose.
2. On the second 5 reps, keep your fist curled as tightly as possible: death grip clenched.
Did the pain only come on #2? Or on #1 as well?
If only on #2, try this:
3. Make a tight "OK" symbol with your hands with your middle, ring and pinky fingers slightly unfisted (but your pointer finger tightly curled in your thumb forming the "OK" sign.) Keep your pointer finger curled TIGHTLY! Perform an unloaded Armpit Casts 5 times.
No pain right?
4. Now, make a "Crush, Crush, Crush your head" motion with your head like the Saturday Night Live skit. If you don't know this, then form your hand around an imaginary ice-cream sugar cone - pinky curled tightest, pointer finger loosest (the opposite of #3). Keep your pinky curled TIGHTLY. Perform 5 reps unloaded Armpit Casts.
5. Grab your Clubbell and do a right side loaded Armpit Cast. On moving the Clubbell from Order to Back Position use the OK Grip and moving from Back to Order Position use the Sugar Cone grip.
Remember - SELECTIVE TENSION, not general tension death grip. You should feel little or no pain. Any discomfort you still feel is because you need to take a week off from Clubbell training to recover from over-gripping. Let me know how this works for you.

[WarpedMind]

My forearms and elbows have been hurting. I think that I have carpal tunnel syndrome... so I've taken some time off and will for another day or so, depending on how they feel. Just an FYI.

[Scott Sonnon]

Tom,
Did you do the test I posted for you?

[WarpedMind]

Sorry... I've been away... pretty busy.

Yes, Scott, I tried what you said. I hope I did everything right.

I didn't notice much discomfort on the exercises sans clubbell. While I did notice more tightness/discomfort going from Order to Back than from Back to Order, the amount of tightness/discomfort was very slight. With the various grips you had me try, I didn't notice much difference between them.

The last step (#5), was quite hard to do in general. I was barely able to complete a legitimate cast employing the two grips. But I tried to do so with both arms... I didn't really notice much discomfort (though there was at least a little), but it was difficult to know if I was doing it right.

Should I try to continue with the grip you stated in step 5? If so, I definitely can't do the volume of my regular workout. Or should I take a break?

[WarpedMind]

Ohhhhhhh... wait a minute! Step #5, I performed choked up. I decided to lower the grip and now I can understand what we're trying to accomplish!

I was able to do a full rep without discomfort both sides. Should I continue then, employing these two grips with every rep?

[Scott Sonnon]

I was able to do a full rep without discomfort both sides. Should I continue then, employing these two grips with every rep? Well if you execute proper form as above then no discomfort occurs so, yes, of course, Tom. :D

[WarpedMind]

Well if you execute proper form as above then no discomfort occurs so, yes, of course, Tom.

Yeah, I guess that was a dumb question, the way it came out. I guess what I was really asking was, should I continue right away, or should I still wait a few days to allow my elbows to recuperate fully.

Anyways, yesterday, I repeated workout #5 AM... it was tough this time, I'm assuming, because I was out of commission for a couple days.

11/13/03

One 15 lb. Clubbell®...

AM - 18 sets of 6 Swings in 18 minutes
-- RPE - 8
-- RT - 9

Got home way too late to do a PM workout. And today, I didn't have the time to squeeze off an AM workout. So, tonight, I will do the #5 PM to get myself back on track.

[WarpedMind]

Finally got through #5, both AM and PM.

I just didn't feel right not doing both sessions in one day. So I wasn't gonna go on to the next day, until I've completed the session the way I'm supposed to.

One 15 lb. Clubbell®...

AM - 18 sets of 6 swings, each side, in 18 minutes
-- RPE - 8.5
-- RT - 9
PM - 18 sets of 6 armpit casts, each side, in 18 minutes
-- RPE - 6
-- RT - 5

For some reason, the swings are really wiping me out. I love it... I'm sweating like a pig by the time I'm done. Great cardio workout... and since I'm trying to emulate how Scott breathes on the video, I may be sweating, but I'm NEVER out of breath! Amazing! :shock:

My elbows, particularly the left one, still hurt most of the time... I employed the new grips that Scott told me to do and it seemed to help. But it still hurt. I'm going to assume it is a problem of form, probably because I haven't done casts for a few days. I'll give it another workout or two before worrying about it. Casts are getting easier though... very fun, now that I've found the groove. (Took about 1/2 a workout to find it, but I'm pleased I even found it, being that I hadn't done casts in so long.) I never thought I'd say this, but these 15 lb. Clubbells are actually beginning to feel light when I do these casts. I almost feel as if I could throw them when bringing them back to order. Too cool! 8)

Hopefully, I'll be able to stay back in the "swing" of things now. Still a very heavy schedule, but I'll continue to plug along as I can.

My compliments to you Scott... this is a great workout you wrote up for me... THANK YOU!!!

[WarpedMind]

Time to catch up...

Workout #6

Saturday
11/15/03

One 15 lb. Clubbells...

AM - 16 sets of 7 swings, each side, in 16 minutes
-- RPE - 9
-- RT - 8

This wiped me out! I can't believe how much adding one rep will do!

Didn't get to do the PM workout, so I decided to stick with #6 for the next day too.

Sunday - Out of town

Monday
11/17/03

Two 15 lb. Clubbells... (I got my other CB back... YAY!)

AM - 16 sets of 7 double swings in 16 minutes
-- RPE - 9.5
-- RT - 8
PM - 16 sets of 7 double armpit casts in 16 minutes
-- RPE - 9.5
-- RT - 6

Owowowow! For some reason, going from singles back to doubles wreaked havoc on my hands and grip! Dang... like I never worked out before. Singels vs. doubles... two totally different workouts. (I'm gonna post my observations on the differences sometime.) This was a very hard workout. Elbows were feeling it... I kept trying to watch my grip, but the problem persisted. I believe this is because I lost my groove from not doing casts for a couple days. Hopefully, it'll get better in the next workout or two.

Did an AM workout today... will report back once I've done the PM side.

[Scott Sonnon]

Tom, you're making two critical errors:
1. You're not lifting with proper form.
2. You're not sticking to the schedule (IOW: allowing other events to prioritize above your health and fitness).
We discussed both of these in your interview for the program design. Go read your interview again. Without both of these, only negative results can occur. I suggest that you stop the program until you commit yourself to these two rules.

[WarpedMind]

Progress forward as long as your completing each set volume with RPE of 8 or less and RT of 8 or less. Read "Intuitive Training" at CST Magazine for more on RPE and RT. If you do not meet volume, or go higher than 8 in RPE or RT, then take a day off and repeat the session on the following day.

Based on the above advice from Scott in my original workout, I decided to do #6 again, since my RPE and RT numbers were not good last time. I'm glad I did. Unfortunately, this may be interpreted as me not sticking to the schedule, but I honestly believe I am, at least according to how I understand the instructions. Here we go:

Tuesday
11/17/03

Two 15 lb. Clubbells®...

AM - 16 sets of 7 double swings in 16 minutes
-- RPE - 8.5
-- RT - 9
PM - 16 sets of 7 double armpit casts in 16 minutes
-- RPE - 8
-- RT - 9

I'm learning that it doesn't have to take a really long time to get the groove back... you just have to give it a chance. This morning's workout (and swings in general) seem to pound me more on a cardio and grip level. My PM workout was relatively painless. (Relatively... I had some discomfort, but not as much or as intense as yesterday.)

These aren't bogus numbers. They're real.

Scott, regarding your advice:

1. You're not lifting with proper form.
2. You're not sticking to the schedule (IOW: allowing other events to prioritize above your health and fitness).

Thank you for your comments and concern. I must say though that, while my form may be suspect, it might not necessarily be that... it could be that I have some problems with my elbows, nerves, or whatever... I have had other symptoms (some nerve related) in the past. I am earnestly making an effort to watch my form and I believe I'm doing it right. I will break out that camera after all and review it to confirm this though... I'm not too proud to say that I might be wrong... I don't feel I am, but I will double check via video sometime soon. My previous numbers hurt because I was so tired, but I made myself work out anyways. ...Which brings me to point #2...

Actually, I feel I've done quite well with my schedule. There were a few days I took off to allow my elbow to mend. There was at least one or two where I was out of town. A couple where I was sick... Hey, I know it sounds like a bunch of excuses but they're not! :wink: For the schedule I have, I'm very pround that I've stuck this well with the workout. Heck, there were days where I was just plain tired or too busy, but I at least managed to squeeze off at least one workout those days.

I stand resolute in saying that my health and fitness are a priority. Granted, I do have other priorities, such as work, night school, spending time with my wife (I already don't spend enough time with her), going to support family members during important life events... but I am making an effort in keeping balanced in all my priorities and activities. So sometimes, sleep takes precidence over fitness, in an effort to, ironically, keep health a priority.

I guess what I am saying is that your statement #2 is not an issue with me. I am not making excuses, nor do I feel I need too. Frankly, I'm proud of myself for sticking with my workout, even though I have had discomfort in my elbows, even though I have missed a couple days of work because of being sick, even though I have school at night after full work days.

Honestly, at first, I felt a little resentment in your last comments, because I felt that you may have been judging me prematurely without knowing my circumstances. But I took those feelings and channeled it into my PM workout, which went great... so thank you! :D Scott, I know that you are just telling it like you see it, and I respect that. I feel a little encouragement may have gone alot farther then telling me to stop until I decide to committ... but it's ok. You're the coach, and if you feel I'm not getting off my butt, it's your responsibility to tell me that.

I just want you to know though, that I have decided to continue with my workouts. You suggested that I stop until I've committed myself. I say that I am and have been committed. So I shall continue. Regarding my form, I will take a closer look at it via a video camera.

Thanks Scott for your continued help and patience with me.

[Scott Sonnon]

That's exactly how I hoped you would respond. That's the determination and persistence I like to see.

[WarpedMind]

Sneaky man. :wink:

I'll post tonight after my workout following my class.

[WarpedMind]

Did #7 yesterday. Here are the results:

Wednesday
11/18/03

Two 15 lb. Clubbells®®...

AM - 20 sets of 5 double forward pendulums in 20 minutes
-- RPE - 7
-- RT - 9
PM - 15 sets of 8 double armpit casts in 15 minutes
-- RPE - 8
-- RT - 8

Pendulums were fun, I guess... very similar to swings and so, similar work on the cardio and grip (though I don't think as much). I did notice that, with the pendulums, I do tend to use the front part of my bicep (nearest to the forearm) a little more, so I think I'll like the work it does to my arms.

What's the deal with my left side? First my left elbow, now this... I noticed on the casts that I feel a pulling in my left chest, closest to the sternum. If I felt it on the right side as well, I would have interpreted this as muscle getting used and worked on. But only on my left side... is that ok? I'm sure Scott is in transit for the CST (which I wish I could go to... I actually feel ready this time! :evil: ), so does anyone have any idea if this is a bad thing or a good thing?

The elbows still feel some discomfort but it's lessening (or my tolerance is increasing). I've noticed also that, though I'm in the groove, I'm not as smooth in my movements (my movements seem to have some minor lateral movement too, which I am earnestly trying to put under control) as I was a few workouts ago. I guess I just need to give it some time.

[WarpedMind]

Thursday
11/19/03

#8
AM - 18 sets of 6 Forward Pendulums in 18 minutes
-- RPE - 7
-- RT - 9

Fri - Sun - Missed. Work, School, Out of Town

Monday
11/24/03
#8 again
AM - 18 sets of 6 Forward Pendulums in 18 minutes
-- RPE - 7
-- RT - 9
PM - 12 sets of 9 Armpit Casts in 12 minutes
-- RPE - 8
-- RT - 8

Pendulums seem to be no problem. My hands felt like they were getting ready to cramp on my last 2 or 3 sets of casts. Should I be stretching them out first somehow? Or is the cramping feeling a good thing? They never did cramp, so maybe it's just a sign of my grip getting a good workout.

At 9 reps per set on casts, I'm beginning to wonder how I will be able to do the higher reps, as in 14 per set... seems like there really won't be a rest period at all.

#12 really scares me. 100 reps non-stop seems to be a really long shot for me. But if Scott thinks I can do it, then who am I to say that I can't? ;-)

[WarpedMind]

My arms are on fire. 10 sets of 10 armpit casts. Aiyiyi.

Tuesday
11/25/03
#9

AM - 16 sets of 7 Foward Pendulums in 16 minutes
-- RPE - 7
-- RT - 9

Wednesday (Today)
11/26/03
#9 again

AM - 16 sets of 7 Forward Pendulums in 16 minutes
-- RPE - 8
-- RT - 9
PM - 10 sets of 10 Armpit Casts in 10 minutes
-- RPE - 9
-- RT - 8

[WarpedMind]

Thursday
11/27/03
#9
AM - 16 sets of 7 Forward Pendulums in 16 minutes
-- RPE - 7
-- RT - 9
PM - 10 sets of 10 Armpit Casts in 10 minutes
-- RPE - 8
-- RT - 8

Friday
11/28/03
#10
AM - 15 sets of 8 Forward Pendulums in 16 minutes
-- RPE - 7
-- RT - 9

Saturday
11/29/03
#10
AM - 15 sets of 8 Forward Pendulums in 15 minutes
-- RPE - 8
-- RT - 9
PM - 8 sets of 12 Armpit Casts in 8 minutes
-- RPE - 8
-- RT - 9

How the heck am I gonna do 100 casts in ONE SET??? It's coming soon. Hoo boy.

[WarpedMind]

All workouts are with two 15 lb. clubbells.

Sunday
11/30
AM Session #11: Shoulder DROM, 12 sets of 9 Forward Pendulums in 12 minutes
-- RPE - 8.5
-- RT - 9

Monday
12/01/03
No workout - had to rush out of town in the evening.

Tuesday
12/02/03
AM Session #11: Shoulder DROM, 12 sets of 9 Forward Pendulums in 12 minutes
-- RPE - 8
-- RT - 9

Wednesday
12/03/03
No Workout

Thursday
12/04/03
#11
AM - 12 sets of 9 double Forward Pendulums in 12 minutes
-- RPE - 7.5
-- RT - 9
PM - 7 sets of 14 Armpit Casts in 7 minutes
-- RPE - 8.5
-- RT - 8

I've been thinking alot about tomorrows 100 cast set. It's downright intimidating. But I've made up my mind... it's all in my head and I'm not going to let my fears conquer me. If I can conquer this fear, then it opens a world of possibilities to me, instead of a world of limitations. Tomorrow's workout will be a milestone one. Even if I can't complete the set, if I at least give it my best, I will be victorious. I know that I'm sounding cheesy right now... but this is a huge milestone tomorrow. It shall be either a stumbling block or a stepping stone.

[Scott Sonnon]

Tom, you can do it. Your numbers prove to you that you've already done it. Stay focused, smooth and don't fight the weight. Find the groove and crank'em like a machine.

Tom your right on the money - sounds like you already decided to do it - so you will.

[WarpedMind]

Scott, Bill,

Thanks for the encouragement. I did the AM side of the workout this morning... let's just say that it reminded me quite bluntly of my mortality and limitations. Wiped me out good.

But I'm gonna do it. In about 5 or 6 hours, I'm going for it. 8)

[WarpedMind]

Friday
#12, 2 15 lb. clubbells
AM - 10 sets of 10 Forward Pendulums in 10 minutes
RPE - 9
RPE - 8

PM - 1 set of 100 Armpit Casts
RPE - 9.5
RPE - 9

Uhhhhh...

Well, I've got some bad news and some good news and some bad news.

Bad pork at someone's house for dinner = food poisoning. Yup. Wouldn't you know it. Of all the days. So I'm arguing with myself, "I can't workout tonight... no, I can't give in... I NEED to do it tonight... but um... no buts! Uh..." But I couldn't see myself not at least showing up for tonight's game instead of calling it a forfeit. I mean, one of MJ's most brilliant games was when he showed up with a flu, right? "But you're not MJ", the little guy on my left shoulder told me. The guy on my right retorted, "No, you're not MJ... he's right... but you're YOU and YOU have the power to define who you are and who you will choose to be." At that moment, I decided that I would at least "show up for the game". It's time to take a little control... better to lose trying than to not try at all.

So I picked up my clubbells... I got up to about 35 without even huffing... I couldn't believe it. But then, as I've noticed in most of my workouts, both on the AM and PM sides, I'll go from euphoria to sudden iron maiden torture. Reps 36 to 40 burned a ridiculous burn. I was as if I drove smack-dab into the middle of a brick wall. I couldn't take it... so I stopped.

Did I fail? Suddenly, I realized that this is not some Rocky movie with "The Eye Of The Tiger" playing in the background as I finish some climatic fight with a final solid punch. As if the needle scratched right off the soundtrack, reality stared me in the face.... in fact, it was taunting me. Once again, Tom, you've been defeated!

I was going to do 100... I couldn't even get halfway. Sheesh.

But then... 40 is the most I've ever done at once. And hey, this is with food poisoning! For once, I showed up to the game, didn't I? Better to lose trying than to not try at all, right?

So I decided to not stop. Fine. I wasn't going to do 100 in a single set today. Forget that. But I was determined to do my 100.

I rested one minute. Then I did a set of 15. Rest another minute. Set of 15. Another minute. 15.

Rest.

Final set... as I got to 15, I could feel that my body was about done. Both little guys on my shoulders were crying for me to stop. That ticked me off. So I did an additional 5.

So, that final set of 20 put me at 105 reps in 5 sets in 9 minutes and 10 seconds.

Even though I didn't do it in one set, I did 5 more reps than the plan set out for... it was my way of telling my clubbells that I'd be back.

And I will be back... tomorrow. Perhaps I won't be able to do 100 yet... maybe it'll be multiple sets... but I plan to improve on today's workout. (Scott and everyone else, this would be a great time for a suggestion on what to do tomorrow.)

What is important is that there were not stumbling blocks in the way tonight... only stepping stones. I may have lost this battle, but the war is nowhere near over.

I WILL be back tomorrow... and I'm definitely avoiding the pork. :twisted:

[Scott Sonnon]

Tom,
Way to stay brutal. Take the day off. Tackle #12 again tomorrow. Your drive yesterday proved gains in mental toughness. You've primed yourself to handle it now. Once more into the breach, my friend...

[WarpedMind]

I didn't get to read Scott's last reply until after my Saturday workout. So I took today (Sunday) off instead.

Yesterday, I retried the casts... this time, my arms turned to jelly at 26! I don't know why, but it was as if my arms suddenly lost all their strength and my arms suddenly collapsed durnig the rep. I didn't droip the clubbells, but it did get a little hairy.

So I stopped for a rest and then went further and did another 14. Rest. Then I did several sets of 15.

In fact, I did the most reps I've ever done in one clubbell workout. 150 double casts. I hope that it will help me with my stamina.

I also got to show a couple of young onlookers (I was in a park) what these clubbells were and showed them a couple of exercises. It was fun. And it motivated me to continue with my workout.

I'd definitely recommend changing the scenery once in a while for your workouts... even though my workout was frustrating because I couldn't do my 100 rep set, it was still a refreshing one.

[WarpedMind]

Tuesday
#12, 2 15 lb. Clubbells®
AM - 10 sets of 10 Forward Pendulums in 10 minutes
RPE - 8
RPE - 8

PM - 1 set of 100 Armpit Casts
RPE - 9.5
RPE - 9

I did the set of 100 today... sort of.

I recently heard that a set doesn't technically end until the clubbells are set down. Is that true. Scott, when you say 100 in one set, do you mean 100 without STOPPING to rest? I heard that if I shoulder park them, then I can continue my count, even though it's broken up.

No matter... either way, I will not be satisfied until I can do 100 without stopping. (But I would like to know the official word on this... what is the official definition?)

But, anyways, I was able to do 100 reps, but with resting about every 15 or so.

I don't understand why I haven't tackled 100 straight by now. I'm assuming that having been away from them for a couple days has affected my results in a negative way. But I dunno.

I'll try again tomorrow. (Hopefully... getting ready to leave for Hawaii this Saturday and I still have ALOT to do to prepare!)

One interesting note... even though I parked them on my shoulders... I've received a greater workout from today's casts than even my last 150 rep cast workout... my forearms are still tight as I type this now. Go figure... I rest more, do less... yet my forearms feel it more.

[crubio]

Tom,

Good job on doing 100 without putting them down. Alot of what is holding you back is mental, once you make up your mind to do it you will. If you didn't do it by the time you thought you would, it just means you weren't ready.

One thing I noticed is that your three week workout took like 6 weeks. This may have somethhing to do with not seeing the results you'd like. If you don't get 100 non-stop by the end of this cycle, time to make a new plan and try again.

Hey if I were you I'd take at least one CBs to Hawaii. You'll gain "extra power" from doing CST barefoot on the beach. :wink:

[WarpedMind]

Good thoughts Chris.

My 3 week workout did last much longer than that. Some of it was, to be honest, a little laziness... but most of it was not. In fact, I was sick for part of it too. But point taken. I plan on making my next cycle more solid and consistent.

Yesterday, tried again. Here are the results...

Thursday
#12, 2 15 lb. Clubbells®®
AM - 10 sets of 10 Forward Pendulums in 10 minutes
RPE - 8
RPE - 8

PM - 1 set of 100 Armpit Casts
RPE - 9.5
RPE - 9

Did 110 instead of 100... but these were in various sets again.

I'll see if I have room for the clubbell... dunno though... my wife likes to pack for everything!!! :shock:

Aloha!

[WarpedMind]

Well, I'm back in action! Anyone miss me? :cry: Being in Hawaii for almost three weeks can make ya pretty lazy (but what a vacation!!! 8) ), but I'm just about ready to get back into the groove here.

(BTW, between this post and the one above, there was one more workout before I left for HI, but I didn't write it down, so I can't remember what I did.) :shock:

Should I start over and tackle this workout from day 1? Or should I start somewhere in the middle? :?: :?: :?:

Hmmm... guess I'll feel it out.

[WarpedMind]

There is an old proverb that says something to the effect, "The shame is not in a man falling, but in a man who falls but does not get back up."

Just warming up to get back into the "swing" of things... As embarrassing as it is to take so long to get off my butt, I will not accept the shame of not getting back up, at the very least.

2x15 lb. clubbells in about

2 sets of 25 - double swings
2 sets of 15 - double armpit casts
1 set of 5 - double swings
1 set of 20 - double armpit casts

RPE - 7.5
RT - 9

I hope I can be faithful to myself and continue.