TRF's General Training Log

[TarekF]

Weight: 160.5 or 73 kg

Got up at 6:20 because i went to sleep at like 11:30 (The Colony was on)

Squats
1 set of 40 (to maximize the burn with less squats)

Push Ups
2 sets of 20 (again to max the burn)

Planks
1 set of 40 seconds followed by sit ups
1 set of 30 seconds followed by sit ups

Sit ups
2 sets of 20

Bicep curls
2 sets of 20

Triceps curls
2 sets of 20

Side Shoulder Raises
2 sets of 10

Upward Row
2 sets of 20

Bent Over Row
2 sets of 20

Notes
- Less sets higher reps and higher weight (once i get access to gym)


No Judo, so I don't burn out cause i just had judo

But on the subject, I am thinking of adding mental rehearsal into my training. Maybe doing this at night. I have heard of this in a good many places and I think it would be fairly effective in judo since timing is critical and partner play is necessary (so you could mentally add a partner). Just something I am thinking of trying it.

Diet Log
1- Banana, 2 tbsp of peanut butter, 1 tbsp of flaxseed meal, multivitamin, glass of soymilk
2- Cup oatmeal, peach
3- 2 cups of spinach, 1/2 cup of edamame, glass of orange juice
4- Forgot lol
5- Lasagna, with ginger ale

[TarekF]

Diet Log
1-Apple, tbsp of peanut butter, multivitamin, half glass of soymilk
2- 1/2 cup of lentil soup and half cup of rice
3- Lasagna leftover with glass of water
4-

No exercise today, woke up late plus sore from judo and weight routine

[TarekF]

College started, fell out of the habit of writing the log. I am generally 158lbs and it varies. I have not been weightlifting much yet.

Anyway I also have a newly begotten shoulder injury from judo last saturday, and then stupidly did randori on tuesday and THEN a tourney on saturday where I screwed it up much worse. So it may be a month before I can even do lifting at the gym, but I think I will be getting my bodyfat test next week, I am excited to see how far I really have to go!

Nice to be back I hope I can keep up with the log like I was this summer!

[TarekF]

Hmm.. I remember saying I was going to keep this updated lol

Anyway, I am back AGAIN.

I guess my first semester of college has been busy, and I really have not gotten to do that much exercise but sporadic weight lifting or running.

First, I have recently started a new anaerobic routine that encompasses really good muscle building aspects too:
It all happens on the lawn in my front yard.


10 Sprints across- Amping this up soon

Squat Jump across the lawn X2- as explosive as possible

Froggers across the lawn (I don't know what to call them but basically get into push up position, do 5 pushups, jump your legs up to your hands, walk out your hands 5 more, repeat till the end of the lawn)- Again I try to do this as explosive as possible, I think it works out to about 40-50 pushups


As I said, my shoulder is totally messed up, I injured it AGAIN during randori but its not hurting anymore. It is loose and pops all the time, and sometimes there is pain. I think im gonna see an orthopedic doctor and see whether I need to take a break from judo
Fortunately I am able to lift weights, I just need a new routine that has higher weight so I don't need to do tons of reps.

I am 163 ish again, I like to think It is in part because I built some muscle since my clothes fit fine, but im not sure. Another good thing: My body fat percent is 16-18% which is fine by me, I may try to go down to 13ish but definitely not under 10%, thats too much work.

Anyway heres the plan:
Anaerobic routine- 4-6 days a week
Abs Routine- Sit ups and Leg Lifts- 6 days a week
Resistance Band for my shoulder (and its actually a good workout when you do rapid high resistance reps)- 6 days a week
Muscle buildling workout I have yet to decide
Judo 2 days a week
Solo Judo- 4 days a week

[TarekF]

12-01-09
Judo
Ab workout- Basically just did around 50 sit ups with a pillow under my lower back and butt so that I would have to work harder for the sit up, I must say it really worked, I was burning after 25, usually I can do over 50 no sweat. Plus I did leg lifts and 45 degree hold (directly after the 50 situps I would hold at 45 and turn my body right and left to get my side abdominal muscles burning)

12-02-09
Today was great
Although I was sore as hell from judo and an elbow injury (hit it hard against a door...) I got up before my alarm at 5:45, and go outside in a jacket and sweats to do my morning routine
This day I did 14 sprints
2 times across with the squat jumps
1 time across with froggers (I counted and this was 55 push ups)
1 time across with a mix of frogger-squat jump (so after the push ups, you jump your legs up and do a squat jump forward and then do another frogger etc)

Also planning today to do:
Ab routine, the normal one sit ups, plank, leg lifts, 45 degree hold
Resistance band shoulder routine (basically just work every rotation of the shoulder)
Possibly a new arm muscle building routine
Possibly some judo solo practice

Great to be back posing, I hope I will keep this up. Logging really helps me and I love the community!

[thestoatyone]

Welcome back! Training looking solid bud, when's your next grading/contest?

[TarekF]

Well, we don't do tests at our club. It is more when Sensei believes we are ready from watching us in randori and tournaments etc. My next belt is Brown belt so it will likely be a while until a promotion

However, I have a tournament January 16th if I do really really well it is possible that I could get a promotion, im more worried about not messing up my shoulder again hehe

[thestoatyone]

Good stuff. Look after yourself and I'll look forward to hearing how well you do!

[TarekF]

Bad news, I dislocated my shoulder, same one that was injured, in judo.

Taking a break from judo and after it heals will be going into total rehab mode. I have been able to do some abdominal stuff and squats but running is hard cause I need to keep the shoulder in a sling and running usually requires arm motion, especially sprinting.

[TarekF]

Okay, I am done with injury. I am still not back in judo because I still want to strengthen the shoulder, however, I am ready to start some new projects in fitness.

First off, I am going to start running again. Sprinting and Long Distance. In fact I want to start running really long distances, for me thats like 5-10 miles.

So I will formulate a program in the next few days but still I am going to be in rehabbing mode.

Also I am going to a tournament (to watch and support my team) next weekend.

[TarekF]

Kind of revamping this log, from a judo one, to a general one. Still having issues with the shoulder... I dislocated it rock climbing (this has been my primary and favorite sport for a whole year or so, I love it!). So I am gonna get an MRI and likely will need surgery.

So I will be out of everything for a while. Judo and Climbing.

Now, I do have some plans. After the surgery (if it indeed happens), I am hoping to wait about 6 months before really doing and climbing or really heavy lifting again. Probably at least a year before judo, because this is much rougher i'd say.

Anyway, I am just gonna lay out some goals for training after the surgery, and then gonna log what I do in general.

My weight is 148lbs, and my height is 5'11". I have basically been doing bodyweight exercise and long cardio (usually an hour or so).

My goals for after my shoulder is properly fixed and rehabbed is to start what I call and acrobatic strength training plan. So the focus will be heavy on high intensity body weight strength (handstand pushups, one armed pull ups, maybe an iron cross here and there), core strength, balance and I want to keep working on grip strength for rock climbing. I think a pretty good place to start is Yoga. Particularly, Ashtanga Yoga, which I have already practiced a bit, and seems to be great for balance, core and basic bodyweight strength. Next, after this, I think I would like to start training on gymnastic rings and climbing (I am not sure which order, but the advantage of doing rings first is that it would likely help strengthen up the shoulder and get it really solid). At this time, I hope to also begin some training of certain high intensity bodyweight routines, (pistols, one armed pullups, handstand pushups, iron crosses, and levers). Then after 6 months (minimum) up to a year after surgery, I will start climbing again, and since I am actually not too big on training when it comes to climbing (cause it is hard on the tendons) I wanna keep up with the strength routines 2 days a week, and get into the more difficult yoga series.

Time to sleep
TRF

[TarekF]

Did a road work experiment, and it was quite difficult.

Run

.5 miles, high intensity

Bodyweight

10 pullups
30 squats
30 lunges
25 pushups
30 second reverse plank

Run

.5 miles high intensity

Bodyweight

10 chinups
30 squats
30 lunge
25 pushups
1 minute plank

Run

.5 miles high intensity

Bodyweight

10 pullups
30 squats
20 lunges
20 pushups
30 sec reverse plank


It was about 30 minutes and was much harder than I expected. The high intensity runs are something im not used to, usually I do 3-6 miles but 10 min a mile. They really took it out of me. I like it and would like to work it in one time per week.

Eating
Oatmeal pancakes with strawberries (no syrup or sugar)
Big Veggie sammich with some whey protein
Protein Shake after workout
Eggplant, Lentil, Potatoes and tempeh

Also, thinking of making a rehab log after my surgery... MRI on TEUSDAY!

TRF

[TarekF]

Yesterday did 50 minutes on the bike. Nothing too special, haha. Today will likely be a rest and rehab day, cause I am at school all day. So ill probably just do some shoulder stuff today (internal rotation, external rotation, blah blah blah

TRF

[TarekF]

So at night yesterday (9 or so) I decided to do some core and shoulder rehab stuff.

Core-

Plank Variation (This is an exercise I dont know what is called. I used to call it reverse plank, but that is the back plank apparently. This is where you are on your back and then you raise your legs and torso off the ground as little as you can and hold it there, keeping everything straight. In my experience it is harder than plank by a good bit).
1:30 second hold

25 V ups

30 bent knee V ups

Plank Variation side
1 minute each side

15 Side V ups each side

Plank
2:00 minutes

30 Sit ups

20 Leg Lifts

Side Plank
1 minute each



Rehab-

Internal Rotation 1 (from position perpendicular to the plane of the abdomen)
4 sets total till burn each arm (I like equality )

Internal Rotation 2 (from arm only an inch or so away from abdomen, and i do each of these sets right after the variation 1)
4 sets ea.

External rotation
4 sets ea.

Awkward Rotation 1, 2 & 3 (these are exercises I made up, they are hard to explain id say, so if anyone cares to know about them, just shoot me a PM)
4 sets ea.


Forearms- To keep my grip strong for whenever i get back to climbing

Negative wrist curls
3 sets of 10 25 lbs

Rolley thing (the bar with a string wound around the middle) with 7.5 pounds on the string
Many sets right after the other, in wrist curl position and extension position.

Wood block pinches
15 pounds hanging from it

Medicine ball pinches
12 pound ball with sand that I throw from hand to hand

Thats about it.

TRF

[TarekF]

Today just did my first "acrobatic" centered bodyweight routine. It was phenomenal compared to the boring sets of 50 squats for endurance, which is normally what comes to mind with the words "bodyweight".

Anyway, here goes:

Circuit 1- Hardest/most instable

Legs
3 sets of 7 pistols each leg (my left leg is a bit screwed up, because of an old ankle injury and subsequent surgery, so my balance is pretty shot, with hard work I was able to actually complete a pistol on this leg, however it was hard and took great balance, the strength isn't the issue, just balance, so with this leg I have to usually use my arms or other leg when i start to fall over, so I do more reps, 8 to 9)

Pulls
3 sets of 5 negative one armed pull ups (assisted, I hang a piece of climbing webbing from the bar and hold it low with my other hand, so it only engages the triceps, say about waist level, then jump up and lower for 4 seconds or so).

Push

3 sets of assisted planche pushups 15, 10, 10 (my legs were up on a high chair, and my arms back a bit before where the arms are for planches). Dont worry any gymnasts out there, I am going to go thru the proper progressions as well (the static holds), however this is to get used to using the muscles, and just for a really hard version of a pushup

Circuit 2- medium/less instability

Legs

Bulgarian split squats
2 sets 15, 10 (by now my legs were toasted, from all the pistols, I should have added another set though)

Pulls

3 sets 10 pullups-wide grip, 10 chinups, 10 wide pullups

Pushes

Inclined Pushups
2 sets 15, 10 (again, need to get to 3 sets, but arms were toast and my shoulder was starting to feel weak)

Circuit 3- easy/ normal stability (in theory I would do this, however, i was quite tired, so I ended up not doing all of it)

Legs
1 set 30 squats

Pulls
1 set 10 lat pull ups (feet on ground)

Pushes
Chickened out, shoulder was too instable


Circuit 4- Static Holds

Front lever extended tuck position (didnt time it)

Planche tuck (with knees outside elbows this time)

5 negatives of dragon flag


Also, thinking of getting the book "Building the Gymnastic Body: The Science of Gymnastic Training" and or "The Naked Warrior" (I know that Pavel guy isn't always very highly spoken of, so Im not sure on that one)

TRF