Author Topic: Rickety's journal  (Read 14544 times)

Offline Rickety

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Re: Rickety's journal
« Reply #40 on: October 31, 2006, 03:44:17 PM »
- ankle/calf raises. Usually these days 40 calf raises before balance or stamina gives out.

6 sun salutations for warmup
40 burpees, 10 at a time with rests in between. Around 30 minutes for all of them.

There's a giant basket of candy in the other room. Unless a lot of kids show up at the door, my diet's going to hell for a day or two.

Goals:
- Vaults and rolls
- Vaults: While fitness and technique qre certainly issues, fear is the biggest issue here. I'm going to mostly skip kongs, as I gather they're hard and concentrate on getting over the fear for simpler vaults.
- Rolls: Need to learn to roll on concrete safely.
- O yeah, and start getting up over a wall from a cat-leap.
« Last Edit: October 31, 2006, 09:17:25 PM by Rickety »
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Offline Rickety

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Re: Rickety's journal
« Reply #41 on: November 01, 2006, 03:35:26 PM »
- ankle/calf raises

6 sun salutations and some stretching for warmup
APK WOD
- handstand pushups, dips, pushups
  - 5, 5, 6
  - 3, 3, 5
  - 3, 2, 5
  - HSPU against tree, sorta vertical, limited motion
  - maybe 10 minutes, maybe 12?

Eating lots and lots of chocolate before working out is a bad idea.

Went to the park, but didn't do much of the par-course. Did the jumping station. Tried to kong onto a picnic table and realized I was pretty much just jumping onto it. O well.

Jogged a bit (barefoot on grass)

3 soccer-field sprints, with 2 rounds of knees-to-elbows (3 & 2) in between. At this point realized some odd numbness in my right hand wasn't fading so decided to take it easy.

stretching & 2 sun salutations for cooldown. Basketball players yelled "Yoga is gay!"

Inury status:
- numbness is weird, will need to see if it recurs
- right shoulder has been a bit sore again since Saturday jam, but it didn't interfere with workout today.
- wrist seemed fine today
- back is still noticeable, but not a problem.
- shin splints definitely getting better. I was really worried I'd reversed progress at jam. Today I could still tell shin splints were there, but running was better than last week. More jogging, more sprinting, less pain.

Goals?
- Didn't work towards goals.

Edit: Forgot: I surprised myself with 15 reverse pullups, although some were pretty sloppy.
« Last Edit: November 03, 2006, 04:50:06 PM by Rickety »
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Offline Jumpin Jiminy

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Re: Rickety's journal
« Reply #42 on: November 02, 2006, 07:17:36 AM »
Great work!  Keep it up.  I almost went to the same park to work on vaults today, will put it off 'till tomorrow.

Offline Rickety

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Re: Rickety's journal
« Reply #43 on: November 02, 2006, 07:09:21 PM »
Bah, little today

Numb finger's got me worried, but I should have done more anyway.

Did ankle/calf raises
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Offline Rickety

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Re: Rickety's journal
« Reply #44 on: November 03, 2006, 04:16:44 PM »
So far, only 1 set of ankle/calf raises today. Need at least one more. Haven't figured out the best way to add weight to ankle raises yet.

Highly wimpified version of WOD:
- 6 sun salutations for warmup
pullups, dips, squats:
- 2, 2, 50
- 2, 3, 50
- 2, 3, 50
Not sure of time. 8-15 minutes

Pullups were harder than usual today. Dips seemed easier. Did two more sets of 4 dips afterwards.

QM one length of soccer field, with a lot of pauses--leading to new goal.

Injury status:
- May have overdone it a little bit for back. Will have to wait and see for sure.
- Pinky numbness may be from shoulder & exerceise, or may be from bad computer ergonomics. Hmm. It's recurring.

Stretching:
- Early on, I was doing regular stretching for longer times (2-5 minutes for a stretch). I've been blowing that off lately for quick warmup & cooldown stretches, but my flexibility isn't improving much. So I need to go back to once or twice a day, doing long stretches. Also need to include groin stretches.

GOALS:
- Did nothing toward goals today. This seems to be a trend, it's easier to do some conditioning exercises than practice technique. So, next time I go out, it will be technique practice first, conditioning after (if at all).
- New goal: QM soccer field without pause.
- Need to incorporate some suggested exercises, Jiminy's King Dead Lifts, M2's shoulder-hanging, other?
- Should start calibrating myself, finding out what my max is for verious things.

« Last Edit: November 03, 2006, 04:51:43 PM by Rickety »
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Offline Rickety

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Re: Rickety's journal
« Reply #45 on: November 04, 2006, 10:51:29 PM »
Tried for max pushups today: 27.

another set of 20

ankle/calf raises

King Deadlifts: Didn't count, maybe 12 each leg, not full range. Ouch.

3 sets X 25 cross-crunches. Also ouch.

4 sun salutations (pinky started to get numb after 4th)

5 min forward bend
3 min each achilles
3 min seated groin stretch

Don't forget GOALS:
- Vaults and rolls
- Vaults: While fitness and technique qre certainly issues, fear is the biggest issue here. I'm going to mostly skip kongs, as I gather they're hard and concentrate on getting over the fear for simpler vaults.
- Rolls: Need to learn to roll on concrete safely.
  - Try at least 20 practice rolls on soft surface daily
  - Try at least 3 [Edit: Make that 4, at least 2 per side] practice rolls on concrete daily
- Get up over a wall from a cat-leap.
- QM soccer field without pausing. (Check out Dim Monk QM from time to time for inspiration.)
« Last Edit: November 06, 2006, 08:45:07 AM by Rickety »
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Offline Rickety

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Re: Rickety's journal
« Reply #46 on: November 06, 2006, 08:46:51 AM »
Yesterday, very little:
-ankle/calf raises
-20+ rolls on grass, 4+ rolls on concrete. Almost all felt crappy.

Need to read stretching stuff for help stretching shoulders. I should be able to reach farther behind my back.
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Offline Rickety

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Re: Rickety's journal
« Reply #47 on: November 08, 2006, 02:05:56 PM »
Slacking!

Tried for max pushups today: 29

ankle/calf raises

I bought some dumbells, and ~70 lbs. weights at Goodwill, haven't done anything with them yet.

Explored a nearby runoff canal. It's a nice shortcut to my kid's daycare--although I'm not sure if I can navigate it with him. Some nice obstacles and opportunities along the way, although I'll have to watch very carefully for glass and the like.
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Offline Rickety

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Re: Rickety's journal
« Reply #48 on: November 16, 2006, 07:50:05 PM »
Slackity slack. Some illness, a lot of laziness, distraction and discouragement, and I've been doing very little. Even slacked on ankle/calf raises, though not entirely. I've hit the canal again, and I tried for climb-ups from cat-grabs. I got closer (more leg), but can't get it yet (not enough explosion?). Slept a whole lot and read some stupid books (don't EVER read Black Lotus, you'll regret it if you do).

This evening:

20 squats
6 sun salutations
14 king deadlifts each leg -- This feels like my limit at the moment.
20-15-11 pushups -- I think I can up this, or up the challenge by raising legs?

6 practice rolls on concrete. Some felt a bit better. Doing them from squat so I don't have momentum. Only felt one on my  spine. However, I also felt one on my HEAD. Don't roll on concrete for real until a good tuck is completely automatic.

Injury status:
- Haven't felt any trouble with back in my sedentary week.
- Numb finger problem fading, being more careful about varying keyboarding position. Dang! Spoke too soon, came back during 3rd set of pushups.
- Wrist: back to being a bit troubling
- Shoulder: also a bit troubling

GOALS:
- Vaults and rolls
- Rolls: Need to learn to roll on concrete safely.
  - Try at least 20 practice rolls on soft surface daily
  - Try at least 4 practice rolls on concrete daily
- Get up over a wall from a cat-leap.
- QM soccer field without pausing.
- QM for balance.
« Last Edit: November 17, 2006, 11:31:56 AM by Rickety »
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Offline Jumpin Jiminy

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Re: Rickety's journal
« Reply #49 on: November 17, 2006, 07:19:00 AM »
I see you're doing those king dead lifts now.  I hope you are touching your right hand to the outside of your left foot each time.  If you feel like you have plataued, hold a 5# or 10# dumbell and touch the ground with it outside the oposing foot.  How's your back feeling about it?  It took a while for mine, but these made mine a lot better. 
I also remember having a lot of numbness in my left hand several years back and I thought it was due to the way I rested my elbow while keyboarding.   Later I found out it was several pinched nerves in my neck - 2 hurniated and 3 protruded discs.  I hope you don't have that too.
And don't be so hard on yourself for taking a break once in a while.  You grow when you rest.

Offline Rickety

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Re: Rickety's journal
« Reply #50 on: November 17, 2006, 11:36:38 AM »
I see you're doing those king dead lifts now.  I hope you are touching your right hand to the outside of your left foot each time.  If you feel like you have plataued, hold a 5# or 10# dumbell and touch the ground with it outside the oposing foot.  How's your back feeling about it?  It took a while for mine, but these made mine a lot better.
Hmm, no I'm not touching my hand to my foot. I was using This writeup & photos as my guide. I'm going to follow that advice of trying for full range first before adding weights. Hmm, I've just barely started these, and I don't notice any particular back impact. Still feels like good exercise.
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Offline Jumpin Jiminy

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Re: Rickety's journal
« Reply #51 on: November 17, 2006, 12:34:21 PM »
I see, looks like I was taught a different version, not so much bend in the knee, and not trying to brush the opposing knee on the ground; rather closer to a straight leg with a bend at the hips and try to touch opossing hand to the ground ouside of the foot and then stand straight up, multiple reps without touching opposing foot on the ground.  I wonder what this version I did is called - butt kickers I guess.

Offline Rickety

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Re: Rickety's journal
« Reply #52 on: December 06, 2006, 07:10:40 PM »
Slackiness is hard to break.

Got a pullup bar at home finally on Saturday. Been doing random bouts of 3 pullups (palms towards, palms away, or one of each, all about equally hard right now), and 20 pushups.

Restarted calf-raises, shin-raises. Pretty soon I'll switch to one-legged shin-raises, since I'd guess that 30 reps of that is better than 60 of two-legged. I'd love to do one-legged calf-raises also, but that will require improved balance.

Last night, stretching.
- 3 minutes achilles each leg.
- 3 minutes groin
- 5 minutes forward bend

This morning-6 modified sun salutations.

Walked son to school and came back via the canal.

Did some rolls on grass & concrete. Very poor.

Back to goals soon.
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Offline Rickety

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Re: Rickety's journal
« Reply #53 on: December 07, 2006, 12:40:33 PM »
Last night, stretching.
- 3 minutes achilles each leg.
- 3 minutes groin
- 5 minutes forward bend

Yesterday took a break from pullups. Back to them today. Continuing bouts of 20 pushups also.

This morning, 25 cross-crunches each side.

Doing one-leg shin raises, can manage 30 each leg. My balance on calf raises has deteriorated.
« Last Edit: December 07, 2006, 02:51:20 PM by Rickety »
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Offline Rickety

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Re: Rickety's journal
« Reply #54 on: December 09, 2006, 01:18:26 PM »
Two nights ago, stretching:
- 3 minutes achilles each leg.
- 3 minutes groin
- 5 minutes forward bend

Yesterday: Very little

Today: shin & calf raises (balance on calf raises improved today), 6-10 sun salutations, some sets of squats, some pullups.
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Offline Rickety

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Re: Rickety's journal
« Reply #55 on: December 12, 2006, 01:29:10 PM »
Not much for a couple days.

I think I've figured out my wall-topping problem. I need to experiment some more, but at the playground on Sunday I was able to get up to *bars* without trouble. Walls still suck. So I'm thinking it might be my grip rather than leg or arm trouble--need to work on grip starting now (Yeah, that's arm, too). I'll try to work out some goals and good exercises.
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Offline Rickety

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Re: Rickety's journal
« Reply #56 on: December 15, 2006, 12:00:23 PM »
non-systematic exercise most of this week.

Last night: front beds & groin stretching

Today: Sun salutations for warmup, modified WOD:
1 or 2 L-pullups, 5 divebomber pushups, 8 jump squats.
5 rounds in a little under 20 minutes
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Offline Rickety

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Re: Rickety's journal
« Reply #57 on: June 12, 2007, 07:57:03 AM »
Holy crap, has it really been 6 months?

Anyway, over that 6 months I've been getting into progressively worse shape. For a good while there, exercise had slowed down, but diet stayed good, then diet went to hell also. As I've generally noticed about myself--diet pretty much takes care of itself if I'm getting adequate exercise. Some negatives are obvious: less strength & flexibility; I rarely test my endurance, but that's almost certainly deteriorated as well. The other big negative which has really started to hit me in the last month is lousy energy in the day, and trouble sleeping at night.

The positive is that he nagging body problems I had developed have stopped nagging. No signs in a while of wrist or shin trouble. Shoulder was still nagging until more recently, but less all the time.

So, I'm going to start getting back into things. The main challenge for me is to balance re-entry. I can't afford to injure myself by overdoing it again. On the other hand, I need to get into it enough that it's a significant good habit.

This week I expect to be preoccupied and/or hung-over a lot (friend getting married). To whatever extent I can this week, and following next week, my goal is evaluation of my current abilities so I can plan.
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Offline Jumpin Jiminy

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Re: Rickety's journal
« Reply #58 on: June 12, 2007, 09:08:46 AM »
Hey Rickety!

I read a great little article on foot drills that reminded me of your shin splints as well as mine some time back and wished I had read this article before.   The Foot Drills by Russ Ebbets, DC; about 2 pages long but interesting about how it can help prevent shin splints and improve running speed: http://www.coachr.org/foot_drills.htm (work/family safe).
Keep at it.

"Let me not be confused, forever" - Christopher Columbus -

Offline Rickety

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Re: Rickety's journal
« Reply #59 on: June 14, 2007, 10:10:29 AM »
Thanks for the link, Jiminy.

Of to a bad restart. O well, posting the log is supposed to motivate me.

Anyway, yesterday max pushups: 25, max pullups: 2.

Today: party 16 hours straight.
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