Daily Training: 8/9/17

DB Seated OHP: 25.5lbsx10, 35lbsx10, 40lbsx10, 45lbsx10,50lbsx10, 55lbsx10, 60lbsx5

LM Split Press Contralateral: 25×12, 25×10, 25×8, 25×6, 25×4, 25×2

DB Lateral Shoulder Raise: 22.5lb(4×10)

Cable Tricep Pushdown Bilateral: 70lbsx10, 60lbs(3×10)

Band HK Paloff Overhead Press: 20lbs(3×10)

Tabata: Airdyne

Daily Training 1/2/17

First workout of the new year! Not that that means anything.

Airbike: 5 min

BTN Jerk: 20(2×3), 40×3, 50×2, 60×2, 70×1, 80(4×3). Had some decent reps in there, but 80 felt heavy toward the end and it got sloppy. This was a 10kg increase from last week, so I’ll bring it down to 5kg increase on the next workout.

LM Lumberjack Squat: 55(4×10). These had my heart pounding.

BB Military Press: 30(3×12), 30×9, 30×3. 43kg was my target weight for the first two weeks, and for two weeks I’ve failed to make all my sets and reps at that weight. Given that I’m fighting a shoulder impingement, I decided to go very light, and at least make all my reps. Only problem is, even with only 30kg I couldn’t make all my damn reps! Failed on my last set and had to break it up. Sucks. Shoulder still hurt too.

DB Lateral Shoulder Raise/Cable Tricep Pushdown bilateral: 15lb(4×10)/55lb(4×10). Shoulder raises felt easy, triceps were challening.

Been skipping my abs and tabata since both my hernia, and heart palpitations have been bothering me.

Thanks again to Arkitect Fitness for being the #bestgyminnh

Daily Training: 7-5-16

First strength training workout in a while. Going light to ease myself back into a good rhythm. Also the first time I’ve squatted in any capacity since having some work done by Dr. Brett Coapland of performance health. What I thought may be a meniscus tear due to an extremely loud clicking, lack of improvement from a cortizone shot and manual treatment from other practitioners, is now almost completely pain free. Workout was as follows:


6-1-6 of

KB Double Front Squat

KB Double Deadlift

KB Double Overhead Press

KB Double Row

60s rest between each set.

The workout started out pretty easy, but I was sucking wind by the time I got back into the 3+ reps on the way back up. Although I had no pain in my knee squatting, I still felt hesitant to squat, and was severely distracted by the click in my leg. I’m constantly telling clients to not worry about clicks and pops, and truly you will drive yourself mad trying to “fix” them, but this click is so strong, and powerful, and has such a mechanical sound to it, it is very unnerving.  In short, it’s hard to imagine a sound like that isn’t the result of some serious damage occurring within my body.

Everything felt relatively easy. Of course I was only using 12kg kettlebells, making the deadlifts basically an exercise in repetition. That said, I did have a couple of slight twinges of pain/discomfort in my low back and rib area on the left side. These seemed to be associated with deep breathing and hard core bracing in preparation for keeping a neutral spine in the hip hinge, but I wasn’t able to replicate the pain with any regularity throughout the workout. Although I didn’t train with a heart rate monitor, I felt okay throughout my workout and my heart rate did elevate a decent amount. Thankfully when I checked my BP/HR hours later in the day, everything was mostly normal 128/84 (which is just a tick high for me), and a RHR of 84.

Today was difficult as I dealt with a very severe case of heart burn, likely in part to not eating enough prior to my training session, and having some fried food the night before. I’ve been dosing apple cider vinegar throughout the day to try to mitigate the discomfort, a trick that usually works but seems to be falling short on this occasion. I cooked up a 7oz (weighed after cooking) grass fed steak and a whole yam cooked with coconut oil for dinner, and that seems to be sitting better than my other meals throughout the day. I’ll do one more dose of ACV this evening, and hopefully that will be enough to let me sleep through the night.

2016-07-05 20.15.14

Tomorrow I plan to ride my bicycle the usual 7.4 mile route, and return to some type of complex training on Thursday, switching the bilateral to unilateral and vice versa. It will also be good to incorporate some over head pulling, and horiontal pushing…two movements that didn’t get included in today’s “full body workout.” Although I have an idea of what my training should look like the rest of the week, I haven’t actually sat down and written myself a program. A dangerous game I don’t plan on playing for too long, as it’s easy to not train, when no training was planned.