NURSING SHOULDER STRAIN

Alright let's start off by describing what happened. Strained my left shoulder, to be more specific the medial deltoid; or the side of the shoulder.

I have been nursing it by doing light TGU's, windmills, overhead holds for time, joint mobility drills, and basic ice/heat therapy. Been a slow and sometimes aggravating process.

I'm used to kicking ass and taking names when I hit my workouts, but sometimes these things happen for a reason. Was I over training? Probably. Not getting enough calories to help recovery? Yes. Not getting adequate rest? Yes

So yes in fact those last two questions fall into the category of over training. What have I learned from this? Something I should have learned when the last time I strained a muscle!

Monday I had a good training day, although shoulder did ache. Cut it shorter than I intended, but better safe than sorry.

Today I felt stronger but still had to cut training by 1 round.

If one thing I have learned, and am still learning, listen to your body. No matter how long you have trained if your body says, "Hold on! Slow down!". We need to listen. Also we all need to get plenty of rest to help recovery. And I understand first hand how life can get too busy. Also get plenty of calories, within your caloric limit unless you are a beast, to also help fuel your body to recover properly.

Till next time,

Train Hard, Live Harder!

But also be smart about it!

MONDAY WORKOUT

Greetings! OK today's workout was great. Kept it simple with a super set routine, followed by KB swing work. This whole workout routine was inspired by Senior RKC Dave Whitley.

A1: Pistol L/R 3reps with 16kg bell
A2: Push ups 15reps

B1: Bent Rows L/R 12reps; 24kg bell
B2: Clean & Press L/R 8reps; 24kg bell

C1: Windmill L/R 5reps; 16kg bell
C2: V-Ups 10reps

3 sets of each super set with 1min. rest

KB swing work consisted of 3o sec. swings, followed by 90 sec. active rest.


Felt good to get back on a routine. But like I said in my last post, it's good to take a break from a structured routine and just play around. This keeps stagnation from setting in, and also gives your body a break from the norm. Also it helps prevent plateaus from occurring so when you go back on a structured routine you'll make new and better gains. But remember that these type of breaks should only be done if you have consistently followed 1 routine for 6 weeks at minimum, or you have followed 2 set routines at 6 weeks apiece.

Until next time,

Train Hard, Live Harder!

Very Happy Belated New Years!

Wow 2009 already! Time sure does fly when your having fun.

Training has been a little stagnate over this holiday season, but I have been able to keep at least 1-2 workouts in. Nothing special just some KB playing, and body weight workouts. Got my first set of Olympic rings to do some workouts with. Been mostly playing around with them. It's good to take a break sometimes and not have a set routine. That way you won't burn out.

But remember the play time workouts still need to be a workout.

I have set my goals for this new year, resolutions in my opinion are crap. How many people do you personally know who kept their resolutions?

Define your goals, get clear and I mean really clear, and write them down. Place a time frame of when you want to achieve them, within reason, then work on a backward time frame.

If you want a good program on setting goals look into anything by Brian Tracy, www.braintracy.com . Has some great products to help you achieve what you want. But just like Pavel says about KB training, from an article in the NY Times, you cannot sit around like a gerbil you have to work!

Till next time,

Train Hard, Live Harder!

BELATED MERRY CHRISTMAS

As the title says it all. And no I am not forcing any religious dogma's on anyone. For those who get offended by the word Christmas, GET OVER YOURSELVES!

Got to spend Christmas day with my 2 nephews who live in Lincoln, CA. Great day to spend with family! Canyon is the oldest at 6yrs, and Austin is the youngest at 2yrs. My sister Crystal and brother in law Rick gave myself, my mom, and another of my sister's great hospitality. Now that is what the holidays are about; family. I know some have overly drama queen family members, but just remember this. If you choose to go and see them, what the hell do you expect?!

If you cannot get along with someone in your family just think of it this way, you attract what you expect. Expect a crappy day and you'll get one. Expect a great day and you'll get one. Now granted that some drama will creep up but if it needs to be dealt with, because it is important, do so quickly. And if it is not important to you ignore it and let the drama queen's of the family squabble it out!

Life is too short to fight over petty things. And if there is someone that you just cannot contain telling off, don't go. Worked for me yesterday.

Great Christmas for me! Haven't trained since Mon. so I will be getting back on the horse tomorrow morning.

Until next time,

"Train Hard, Live Harder!"

GETTING BACK ON TRACK

Last week I got back into my kb training, after having almost a weeks layoff the week before last.

Started off the week with a PHA on Mon. which consisted of:

10 clean and push press L/R
10 1arm rows L/R
10 snatches L/R
10 rack squats L/R
3-5 high tension sit-ups Pavel style

Repeated for 4 rounds with 1min. rest after every round. Used one 24kg bell.

Tue. Latosa Escrima Concepts class. Worked on explosive training, knife defense, and grappling.

Wed. worked on KB explosive strength with two KBs:

5 clean and stomp press
6 bent rows
10 rack squats
8 double swings
10 high tension v-ups Pavel style

Rested 1min. between each exercise. Repeated for 5 rounds. Used two 24kg bells.

Thurs. Latosa Escrima Concepts class. Worked escrima drills, knife defense, and more grappling.

Missed Friday's KB workout, but made up for it on Sat. morning. Same as Mon. but added push ups into the mix.

"Train Hard, Live Harder!"

And watch out for all those crazy last min. Christmas shoppers and drivers!

LIFE THROWS CURVES

Last week started off good did a great PHA workout, then on Tues. unexpected turn of events happened. My Sensei got a serious throat injury when she was demonstrating an escape from someone grabbing you from behind with their arm. I stayed with her in the hospital ER through her admission into ICU. From Tuesday evening until 2:30am Wed. morning.

Needless to say the rest of last weeks workouts were put on hold. But out of this type of incident something always comes about. What it is I don't know, but I am anxious to find out what it is.

As always, "Train Hard, Live Harder!"

WHAT A WEEK

Busy, busy, busy. Unfortunately I let myself get sidetracked from certain things, my blog for one. Woke up this morning a little congested in the sinuses. Boosting intake of EFA's, vit. c, BCAA's, probiotics, and all the immune boosting herbs. Plus the immune boosting mushrooms, shiitake, maitake, so on and so forth.

Alright enough ramblin. Monday was a PHA day. Did finish as strong as I wanted to, only got 3 rounds instead of 5. Wed. was explosive strength day. Felt a whole lot better and got my 5 rounds in. Thursday night led the adult karate class through a 4round KB workout, then eskrima stick work. Needless to say they were wiped. Saturday was VO2, got 18 sets using a 16kg bell. Felt really strong that morning, and my grip was not an issue this time.

Foggy all day in Healdsburg so took in a movie, hung out and talked with a good friend, just relaxed today. Gotta gear up for the new week.

Movie recomendations: Punisher War Zone (For all the test lovin movie freaks), Australia (For those who like something a little more sophisticated).

As alway; "Train Hard, Live Harder!"