Ok, so back to reality, no more 2nd birthday’s and hot girls dancing everywhere. Today I was back at the mill. But it was good, nonetheless.
Even though I missed training, I was really glad to get outa town and go party in van with friends. Ren, you should’ve enjoyed your trip MORE NEWB! somtimes time off of training is a good thing.
Even though there was exessive drinking, lack of sleeping, lack of tempo-ing, lack of vitamins…I can recover, and be back into the groove in no time. infact i feel pretty damn good right now. its only been like 8 days of minimal training. im good to gohand swoosh
Ganna go and do a core session right after this post, and I might even go for a late night tempo, but maybe ill just imagine one in my head, and get a better night sleep instead.
My wrist is about 95% good to go. I can still feel slight/minimal weekness when my wrist bends in an odd direction. I didnt ice while in van, so the progress has slowed, but ill be icing and heating more this week.
Tomorrow will be a psuedo-day-off cause ill still be at work.
There was absolutely no excuse for you not icing…I was being MORE than generous with my frozen peas!! “Kim Upstairs” seemed to be the only one interested in my offer though!
I would call it more of a hand CHOP…or slice…yaaaaa…it’s been a slice! Woooohoooooo
my traps/neck was pretty sore today, yesterday, a co-worker and I were screwing around and had a small brawl (all in fun) and I ended up in a head lock :o - this was after i picked him up off the ground with ease, but lowered him slowly so as not to hurt him…lol…what are you ganna do? :rolleyes: ?
well actually, im EMSing it right now, it feels great! 55min muscle relaxing program…mmmmm
ganna finally catch up on some sleep tonight, had a long day at work, so im pooped.
here it is, month 5…im defenitely way stronger, way faster, and jumping much higher!!! Gotta say thanks to Herb - for being a crazy intense knowledgable coach - Andrea - for introducing me to training - Ren - for being so damn intense - Ben - for being the only other soccer dude at training! - Ashley - for being the only other soccer gal;) - SFU clan - cause they’re funneh, on a multiple levels - and everyone else involved.
Defenitely the best summer of my life so far, and the most productive. GOt work off for soccer now, so I can prove that everyone on the soccer squad should come out to training next year:D
its not over yet though, infact I have training tomorrow;) and 100kg is well within reach for the remaining training time.
Feeling good today, got to use the EMS all day today. Capillary program - 20min - groin, hamstrings, quads, IT bands, calves, and lower back. It felt great. And my traps feel better than ever after yesterdays 55min recovery program. Soon im ganna work on a custom strength/power program.
finally got lots of sleep last night
eating lots of food (165lbs!)
still stretching
Core Workout
o 10 exercises - 40sec on/ 40sec off w/ 5 min rest after 5th exercise
stretching during 5min rest and after
virtually no hip pain, infact, ive kinda just forgot about that “problem”
Tempo
o beach volleyball
warm up, game, warm down, stretching
Recovery & Regeneration
o ZMA
o EMS
o water
o stretching
David Lee Pong Workout (week 4)
straight outa bed :eek:
o 3x[(15 x Push-ups) + (15 x Hyperextensions)+ (15 x Crunches)]
I’ll second the thanks to all the people involved. Herb you have done a great job as usual. I cant wait to show people why they should come train with the best trainer around.
ps. Shane, hurry up and get your cell phone working.
So today I read through CFTS and cooked up custom EMS programs. one for Max strength, and a couple for recovery/massage. Its pretty sweet.
today, i pretty much just used the EMS everywhere again; hams, quads, and calves. My muscles felt really good all day. Had some stretching sessions, and drank lots of water. also did a bunch of studying for pysch;)
Warm up
o warm up prgrm on hams (6min each)
o two laps in bare feet
static stretching
o 5x60m tempo at 75%
dyanamic leg swings
o 3x60m progressive accels w/ 3 min rest in //
more stretching
o 4x~65m-ish (post to post) sprints:D - felt pretty relaxed and limber:)
Weights
o power cleans
lots of light weight, random reps - usually around 7
pretty much just a recovery week b/c my wrist is still not 100%
As well, i really need to focus on my left knee during my catch. I guess my toe sticks out a bit and my knee kinda bends in, so im ganna focus on that a lot, and be thinking about perfect knee form for the next few days. cause like this guy said, “The Body Manifests what the Mind harbors” so im ganna think about, practise it, and make sure that i do it right next time, same goes for the 100kg, when that opportunity becomes available again soon.
> APPLE PIE
o Squats- random light weight, just focusing on my knee
o DB bench
3x12x40lbs in each arm
no bench press due to wrist
o Lat pull down
3x12x110lbs
o tricep push down
3x12x110lbs
Core workout
o 6 exercises - 40sec on / 40 sec rest
5 min break
o 6 exercises - same
Recovery & Regeneration
o post supp
o contrast shower
o water
o ZMA
tonight, i was planning on trying out my new max strenght EMS prgm on my quads and hams, but i dont have enough time now, its midnight, and im damn tired, plus my throat is really starting to hurt, must be a virus :mad:
so i just need lots of water and rest and ill be good to go hand swoosh
David Lee Pong Workout (week 4)
straight outa bed :eek:
o 3x[(15 x Push-ups) + (15 x Hyperextensions)+ (15 x Crunches)]
Wrist was feeling better today, almost back to normal:) Iced it some more, and used the EMS unit everywhere again today, my pads are already loosing their stick, so I’m ganna order some Dura-stick II’s.
My glutes and IT band were a little sore today, probably from starting squats yesterday, and trying new movements with my knees during the clean catch.
Tempo
o two lap warm up in bare feet
static stretching
o 10x100m @ 70%
15lb med ball at one end, and soccer ball at the other
did about 40 reps for each core exercise, and worked on fundamental soccer skills for about 2 min.
5min break with stretching - static & dynamic
o 5x100m @ 70% w/ med & soccer ball again.
o warm down and stretching
Did a bit of clean technique, working on either keeping my toes straighter, or bending knee “outward” more.
Recov & Regen
o contrast shower
o post meal - homeade hamburger
o more water
Soccer game
o two laps in bare feet
static stretching
o 5x50m tempo @ 75%
ankling
dynamic leg swings
we won, as usual:D, i scored a couple goals, it was a descent game. My glutes/upper hams were still a little sore however.
Recovery & Regeneration
o post supp
o COLD BATH
o water
o ZMA
David Lee Pong Workout (week 5)
straight outa bed
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
so both my quads, my left ham, and my traps were sore today. I iced a lot, but still sore. Training helped though, had a good warm up with lots of stretching.
Getting lots of sleep lately and im loving it. My wrist is like 99% better, and I’ll be ready to lift big next week:D
Warm Up
o two laps in bare feet
static stretching
o 5x60m tempo @ 75%
ankling
dynamic leg swings
o 3x60m progressive accels w/ 3min rest in //
o 3x20m hill spints w/ 3min rest in //
o 4x60m smooth/fast/smooth
Weights
o Power cleans
warm up with bar
7x5x60kg
recovery day, working on knee bend during catch
o squats
2x10x105lbs, working on knee bend
o bicep curls
2x20x30lbs in each hand
o Tricep pull down
2x12x110lbs
Core
o 6exercises 40sec on/ 40sec off
5 min rest
o 3exercises (same)
o crunches x 100 to end off
Recovery & Regeneration
o post supp
o contrast shower
o stretching
o water
o ZMA
Tonight, im going to do some max strength with my EMS on my glutes and spinal erectors. ganne leave my quads and hams until they are feeling better.
David Lee Pong Workout (week 5)
straight outa bed :eek:
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
well, my quads, hamstring, and traps sure felt better today:D! All that quality training yesterday really did the trick, as well with the icing. Today i used my EMS on my shoulders, which always does wonders, (55min muscle relaxing prgm) and iced my quads and ham.
My EMS sessions last night was interesting! I used my max strength program on my glutes first of all. My unit sure packs a punch, but i know I didnt have the MA high enough as my ‘socks werent being blown off’ but it was my first session so i now i have a better idea of high it needs to be.
Next I tired my spinal erectors…but it didnt work? No matter where i placed my pads, whether I used 4 or 2, i just got a stinging feeling? I couldnt figure it out? So i went to my upper abs instead and everything was fine. I wonder why it didnt work on my lower back?
Tempo
o two laps in bare feet
static stretching
o 100’s circuit
100m at 70% - various fundamental soccer drills at each end for ~ 1 or 2 minutes
Total = 1000m tempo
at one end, i set up some cones and did simple dribbling drills in and out, outside of the foot, one foot, two feet, etc…
at the other end, I did some juggling and small quick touch movements on the ball.
the new soccer coach came by and we had a talk right at the end of my session
two laps in bare feet warm down
static stretching
Core workout
o 12 exercises 40sec on / 40sec off
6min break half way w/ static stretching
Recovery and Regeneration
o post supp
o stretching
o water
o EMS
o icing
o ZMA tonight
David Lee Pong Workout (week 5)
straight outa bed :eek:
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
kinda ran outa time and didnt do any other muscles? made sure to warm up first though, stretch, then stretch after as well, i can’t wait till i get a full EMS workout (glutes, hams, quads, core) - should take about 2 hours including warm up and stretching.
Went out to party hardy with my good friend REN! 21!!! oh yeah. I was the D&D, so it sure was intersting…ren, hope you made it home safe? (I totally left him at the club with the hottest girl on earth:D)
had a long 11 hour day at work today (sunday - psued-day-off). have to work tomorrow as well…good money though:) cant wait to resume training this tuesday, im feeling really good. muscles feel great, wrist feels great, mind feels great.
another day another dollar, another week to train smarter. had to work all day today though, 10hrs. Probably just ganna stretch and do some EMS tonight. pretty tired, really need to catch up on some sleep:)
Recovery & Regeneration
o contrast shower
o water
o stretching
o ZMA
o EMS
David Lee Pong Workout (week 5)
straight outa bed :eek:
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
I LOVE CONTRAST SHOWERs!..and listerine, you know, like after you floss…both are so damn refreshing…and i love lamp
got lots of sleep last night, which kinda made me tired today b/c my sleep cycle is a little off. studied a lot today, and used my EMS a bit as well. drank lots of water, and ate lots of food:)
Warm Up
o two laps in bare feet
static stretching
o 5x60m tempo @ 75%
dynamic leg swings
ankling
Weights (changing things up today)
o Power Cleans (recovery day^_^)
warm up with 40kg
5x5x60kg
1x10x60kg
o Squats
3x10x105lbs
o DB bench
3x10x45lbs in each arm
> APPLE PIE
o tricep pull down
3x12x110lbs
o Lat pull-down
3x12x110lbs
Incline Sprints
o 6x20m hill sprints w/ 3min rest in //
obviously was a bit more fatigued after all the lifting prior to sprints, still felt good and fresh though. Its interesting to change things up, but i prefer sprints prior to weights.
Core
o 10 exercises 40 reps / 40sec off
Recovery & Regeneration
o post supp!
o contrast shower
o stretching (thats right Andrea! I’m flexible!, i didnt mean to finger you, that was rude)
o ZMA
o water
David Lee Pong Workout (week 5)
straight outa bed :eek:
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
no rest in //
Tonight, at about 10pm (~2hrs after training) I am going to do my max strength EMS program on my quads and hams. Then tomorrow morning I got suckered into going swimming at 7am.
EMS Max Strength Program
~ this was about 2 hours after my training session tuesday evening (~10pm)
o warm up with hot shower and magic bag w/ stretching
o EMS custom program
100 hz
250 micro seconds
10sec contraction
50 second rest
10min
.7sec ramp up time
o Right quad first - i forgot the MA already…
o Right Hamstring
o Left Quad
o Left Hamstring
I used both channels (all 4 pads on one muscle group at a time) with the cross wire electode pattern (top left - bottom right, bottome left - top right)
good workout, felt a bit sore/stiff the next morning, but im getting used to it now.
Wednesday Aug 9th (week 21)
Went swimming in the AM, didnt do any tempo work, just swimming around having fun. Hot tub w/ stretching before and after.
supposed to go rockclimbing in the afternoon, but ate a blizzard and watched a movie instead cause rock climbing is only in the evening.
Soccer game
o jog two laps
static stretching
3x50m tempo at 75%
more stretching
shooting around
this is the only team that beat us this year, so we came out and annialated them this game, things are back to normal. I felt really good the whole game, besides the damn blisters i develop every game :mad: alas…
Core work
o EMS max strength program
i was lazy, and it was late, so i reverted to my ems unit instead of actually doing core exercises. :o
Recovery & Regeneration
o Post supp
o COLD BATH
o water
Havent been taking my ZMA this week, totally forgot them at my other house, but tonight (thursday) i will start taking them again…as well as multi-vitamins, i need to go and buy some more.
David Lee Pong Workout (week 6)
straight outa bed
o 3x[(25 x Push-ups) + (25 x Hyperextensions)+ (25 x Crunches)]
ankling
o 3x50m progressive accel w/ 3mri
o 2x[(20m med ball throw into sprint, walk back, 20m sprint)x3] w/ 5mri
wasnt feeling very crisp or limber today, and had to run in volleyball shoes due to stupid blister
Weights
o Power Cleans
warm up w/ bar & 60kg
5x70kg
3x80kg
4x90kg
*I knew right when i started sprinting that today wasnt going to be that 100kg day, just wasnt feeling crisp, not in the right mind-set. But I was told to try it anyways I already knew the outcome, but it was good to get another feeling for the 100kg barrier. I just wasnt into it today. too slow, not even close to the catch, was a lot closer last attempt (~2 weeks ago)
o Dead Lifts
5x110kg
5x120kg
2x130kg
o Squats
3x10x105lbs
Core
o 5 exercises 60sec on / 60sec off
really wasnt into it today…bleh
Recovery & Regeneration
o Post Supp
o contrast shower
o stretching
o EMS
o going for a walk right now to clear head and get ZMA
David Lee Pong Workout (week 6)
straight outa bed
o 3x[(25 x Push-ups) + (25 x Hyperextensions)+ (25 x Crunches)]
no rest in //
Ganna get some rest in the next few days, recover, and be ready to go next week:)
descent amount of sleep
ate lots of food today
drank ~ 2L of water Core work
o 6 exercises 50reps / 40sec off
6mri
o 5 exercises " " "
Soccer try-outs
o went really well, i felt really good out on the pitch. looks like theres some good talent out there to work with, and the season should prove to be fun. The coach didnt run us till we puked, so i was happy. Actually one dude was like, “why are there so many water breaks? most coaches run you till you cant run no more”…i held myself back from saying anything.
Recovery and Regeneration
o post supp
o contrast shower
o stretching
o water
o ZMA
David Lee Pong Workout (week 6)
straight outa bed
o 3x[(25 x Push-ups) + (25 x Hyperextensions)+ (25 x Crunches)]
no rest in //
Tomorrow I have work in the afternoon. So im still contemplating whether to do a max strength EMS workout in the morning, (so as to get more recovery time // now and next training) or to do it at night (as that is the preferred time to do it in CFTS). But my next training won’t be until tuesday, and sunday is a day off, so ill probably do it at night.
Pretty much having two days off. I work both days, so its more like one cumulative day off.
Right hamstring is a little sore after my first soccer try-out. I needed to warm up more seeing as it rained on us with a chilly wind. So it was cooler than usual. A little icing and I’ll be good to go for tomorrow.
Tomorrow, I have a tempo workout planned, and then my final beach volleyball game in the evening.
iced my ham all day today, for like 6 sessions (15min on/ 15min off) its good to go!
Back on the ZMA and multi’s, really been feeling good lately.
Core
o 6 exercises ~ 50reps each
got interrupted, so im ganna start over and do 12 more exercises tonight
Warm up
o two laps jog in bare feet
static stretching
thats all:)
Beach volleyball finals!
o so this is what my small warm up was for
o first we played against the (2nd) best team in the league! (who beat us before) so we had to be focussed and come out to win. And we did! infact my team played better than ever before, it was awesome! this win put us in the finals
o The second game was the big final, and we werent going home ranked # 2 (this is just crappy beach vball btw, so its not that big a deal, but it was fun to take it seriously:D)
o again, we were playing the team that most recently beat us, really tall, and young like us. But we dominated both games and WON! won some T-shirts in fact…woopy!
o anyways, went for a nice cool swim afterwords and i feel pretty damn good. Recovery & Regeneration
o post supp
o swim in the lake
o water!
o ZMA
o self massage
David Lee Pong Workout (week 6)
straight outa bed
o 3x[(25 x Push-ups) + (25 x Hyperextensions)+ (25 x Crunches)]
no rest in //
Tomorrow is a big day, my last training session with Herb and the rest of the squad! Im feeling strong, and confident, ganna go for the 100kg clean tomorrow! w00t! cant wait.
Really good day today. Lots of sleep, besides my random awakening at 3am. Ate good food and drank lots of water all day and just relaxed. Today felt like a good training day, which is good, cause its my last Tue/Thu training session with the gang.
Warm up
o two laps in bare feet
static stretching
o 5x50m tempo at 75%
dynamic leg swings
ankling
o 3x50m progressive accels
o 5x30m accels
these felt really damn good:D Just gotta remember to pump my arms fast, but stay relaxed at the same time. Felt like i was running faster than ive ever ran before.
Weights
o Power Cleans
so unlike the other day, today felt like a 100kg day, i was stoked, energetic, loose, and confident.
warm up with 40kg
3x70kg
3x80kg
1x90kg (super easy)
~6 attempts at 100kg with no success
I was so close the first time, that was the one, that was when i needed to just go for it and not hold back. from then on, i did the opposite of my very first attempts at 100kg. Instead of falling back on my ass, i fell forward (while catching the bar!) onto my knees:confused: . didnt really have any other close attempts.
Maybe i needed to do more reps previous to the 100? who knows, it didnt really bother me much this time, cause ive been feeling pretty good lately, and i was running fast today. Its such a weird (mental) barrier, b/c 90kg isnt hard at all. its only an extra 10kg? 22lbs!?
just gotta be faster, and smoother, and faster.
Core
10 exercises 30-50 reps w/ ~40sec rest
5min break midway
Recovery & Regeneration
o post supp
o warm down and stretching
o contrast shower
o water
o ZMA
o ice - icing my left upper knee/lower quad, its a little sore, probably from falling onto my knees.
David Lee Pong Workout (week 6)
straight outa bed
o 3x[(25 x Push-ups) + (25 x Hyperextensions)+ (25 x Crunches)]
I already knew the outcome, but it was good to get another feeling for the 100kg barrier. I just wasnt into it today. too slow, not even close to the catch, was a lot closer last attempt (~2 weeks ago)