Rehab journal

**P-funk** · 12-28-2006, 07:09 PM

do you have a full set of KBs in your basement?

fUnc17 · 12-29-2006, 11:31 AM

Quote:

Originally Posted by P-funk

I would be careful with the roman chair sit up...lots of pull on the hip flexors there and hyperextension of the spine....especially coming from the back problems you have had this year.

I am loose enough to do them, they can either be the greatest thing in the world or the worst. Hyperextension of my spine has really helped my posture, makes me stand much taller. I do them at different pivot points to emphasize a certain portion of the spine

I have the 35lb KB's, 53lb KB's, and 72lb KB's. and also one 16kg bell.

fUnc17 · 01-02-2007, 06:09 PM

Todays workout

foam roll + dynamic warm up

1 arm KB snatch - 40 total reps/53lb KB
Pullups - 25/bw +25lbs, 5/bw
Chest DB Fly stretch - 3x30s holds/20lb DB's
Trap raises on bench - 3x15s holds/10lb DB's
KB front squats - 35lbs/3x5
Reverse Hypers - 2x10/20lbs
Roman chair situps - 2x10/bw

stretch

Great workout, made good time and was focused entirely on each rep. I had a redbull pre workout. I have a great PWO high right now.

As far as my condition is concerned, my lordorsis has greatly improved as well as my kyphosis. Although my kyphosis needs more work, my posture is much much better, and I stand taller.

I am now doing a 15min workout upon waking up, warming up all my joints. Off days its all foam rolling, stretching, and posture work.

EDIT: Also worked with the coc finger grippers #3 and #4.

fufu · 01-02-2007, 06:21 PM

Looks like you got things pretty well figured out.

AKIRA · 01-02-2007, 06:28 PM

I cant believe I never looked into this journal.

Lots of odd, yet interesting shit going on. Ive never used KBs.

What is glute activation? I saw you tell P that you use KBs for it, but I am at a loss.

I remember you having some problems with your back some time around my problems. I still static/active stretch my lower body, but now I am able to do some light lower workouts. How long will you have to do these? Are there visible changes in your body? Putting on mass/losing mass?

fUnc17 · 01-02-2007, 06:36 PM

Quote:

Originally Posted by AKIRA

I cant believe I never looked into this journal.

Lots of odd, yet interesting shit going on. Ive never used KBs.

What is glute activation? I saw you tell P that you use KBs for it, but I am at a loss.

I remember you having some problems with your back some time around my problems. I still static/active stretch my lower body, but now I am able to do some light lower workouts. How long will you have to do these? Are there visible changes in your body? Putting on mass/losing mass?

Glute activation is warming up the glutes and making sure they are firing properly before exercise.

I do KB swings sometimes to activate my glutes. If you think this stuff is interesting, I have a ton more crazier shit to play with once I get things sorted out.

How long I will b doing these, not really sure. When I am confident that my posture is where it should be I will start with more intense shit. I can do squats, but I won't touch a deadlift yet. I've been losing mass, that I don't really care about. I mean sure no one wants to see themselves shrink but now that I know whats going on with my body and how to fix it, gaining back lost mass is not a top priority of mine. When I begin my regular workouts, the mass will come back very quickly.

fUnc17 · 01-04-2007, 03:14 PM

Todays workout

foam roll + dynamic warm up

1 arm KB swings - 50 total reps/53lb KB
Pullups - 25/bw +25lbs, 5/bw
Dips - 2x10/bw
Chest DB Fly stretch - 3x30s holds/20lb DB's
Trap raises on bench - 3x15s holds/10lb DB's
KB front squats - 35lbs/3x3
Reverse Hypers - 2x10/20lbs
Roman chair stretches

stretch

Pretty low energy workout. Woke up late, had a small meal and didnt eat much today. My sleep cycle is pretty fucked up, i've been working on correcting it. Bed by no later than 11PM from now on except weekends

The swings fucked me up pretty bad, i was huffing and puffing like a little girl. I have plenty of room to improve on my conditioning.

P.S. I start my new thai/BJJ gym next monday! I am doing 1 day of muay thai, 1 day of gi grappling and 1 day of no gi grappling. The gym looks sick, I cant wait

fufu · 01-04-2007, 03:22 PM

Got a website for that gym?

fUnc17 · 01-04-2007, 03:26 PM

http://www.fmacworld.com/site/view/2...d=cs9tqt3i8unp

fufu · 01-04-2007, 03:34 PM

Wow, looks like a great place. The nearest place to me is just like a 40x20 foot room with storage rooms.

fUnc17 · 01-06-2007, 06:09 PM

Todays workout

foam roll + dynamic warm up

1 arm KB clean - 25 total reps/53lb KB
Pullups - 20/bw +25lbs
Chest DB Fly stretch - 3x30s holds/20lb DB's
Trap raises on bench - 3x15s holds/10lb DB's
KB front squats - 35lbs/3x3
Reverse Hypers - 2x10/20lbs

stretch

Very good workout. High energy. My squat ROM is improving greatly, i think the warmups and my stretching are the reason why.

Pullups were a bitch today, not sure why. Maybe the cleans had something to do with it. Weird, because I have less trouble with pullups after snatches than I do with cleans. Then again, it is the end of the workout week, so 2 days of rest will do me good.

fUnc17 · 01-10-2007, 06:31 PM

Todays workout

foam roll + dynamic warm up

1 arm KB snatch - 50 total reps/53lb KB
Pullups - 30/bw
Chest DB Fly stretch - 3x30s holds/20lb DB's
Reverse Hypers - 2x10/20lbs

stretch

fUnc17 · 01-11-2007, 02:14 PM

Todays stretching

foam roll

RKC hip flexor stretch - 6 sets/30s each hold
Lying quad stretch - 6 sets/30s each hold
Lying hamstring stretch - 6 sets/30s each hold
Halo's - 8kg Kettlebell/10 reps total
Reverse lunges with holds - 3 sets/10s each hold
Pullup bar stretching

2nd BJJ class at my new school tomorrow. First class was good, different but good. Muay thai starts next week

Squaggleboggin · 01-12-2007, 02:03 PM

This stuff is great. It definitely coalesces well with my style. I like it (obviously).

For how long have you been practicing muay thai (and did I see brazilian jiu jitsu there as well)? I hope to begin in the somewhat near future. I should lose some weight first, though.

fUnc17 · 01-12-2007, 02:10 PM

Quote:

Originally Posted by Squaggleboggin

This stuff is great. It diefinitely coalesces well with my style. I like it (obviously).

For how long have you been practicing muay thai (and did I see brazilian jiu jitsu there as well)? I hope to begin in the somewhat near future. I should lose some weight first, though.

Thanks.

I've trained BJJ for 6 months and am close to getting my blue belt, IMO i should have it already but since I just switched schools I'll be waiting a bit longer which i don't mind. Most guys dont have their blue belt for 1-2.5 years

MT i am just starting this week.

I would give BJJ a try, its a intense workout thats very unconventional. You'll definately drop some weight

fufu · 01-12-2007, 03:15 PM

Grappling is so damn tiring. I get spent so fast. I thought my conditioning was decent too. Although my technique is horrible so I am probably expending a ton of energy where I don't need to. I've learned to relax a bit.

Squaggleboggin · 01-12-2007, 03:31 PM

Quote:

Originally Posted by fUnc17

Thanks.

I've trained BJJ for 6 months and am close to getting my blue belt, IMO i should have it already but since I just switched schools I'll be waiting a bit longer which i don't mind. Most guys dont have their blue belt for 1-2.5 years

MT i am just starting this week.

I would give BJJ a try, its a intense workout thats very unconventional. You'll definately drop some weight

In your opinion, is it possible to progress at a reasonable rate with BJJ while simultaneously effectively strength training? I'm not sure I could give up lifting. Also, what do you generally look for in an instructor? How do you know if you'd learn well from the people who teach you? Or is it pretty easy to tell once you meet them?

fUnc17 · 01-22-2007, 11:15 AM

Quote:

Originally Posted by Squaggleboggin

In your opinion, is it possible to progress at a reasonable rate with BJJ while simultaneously effectively strength training? I'm not sure I could give up lifting. Also, what do you generally look for in an instructor? How do you know if you'd learn well from the people who teach you? Or is it pretty easy to tell once you meet them?

Depends entirely on your ability to recover, what your schedule looks like, and if your diet is structured properly according to what your doing.

It all depends what you need work on. For instance, when I began BJJ I was stronger than anyone in the gym, I could outmuscle every white belt and even a couple of blues. But the higher ranked blue belts would kick my ass every time because my conditioning sucked, my flexibility was horrific, and my technique wasnt there yet.

Obviously in my situation it would be silly to try to increase my power/strength because all the other variables were lagging behind. So i worked on conditioning and flexibility as my #1 priority and kept a maintenance level of strength.

So yes, it is absolutely possible to make strength gains, you will not get weaker or smaller by rolling. You will be much much stronger and more in control of your body

As far as instructors, I should know I just switched. Just make sure it is a legit business and they are dependable and convenient. That is the most important IMO. You can have the best instructor in the world but if they dont show up whats the point?

fUnc17 · 01-22-2007, 11:17 AM

Quote:

Originally Posted by fufu

Grappling is so damn tiring. I get spent so fast. I thought my conditioning was decent too. Although my technique is horrible so I am probably expending a ton of energy where I don't need to. I've learned to relax a bit.

Relaxing is key. Going balls to the walls will leave you spent and defenseless. Often times when I roll against one of my boys (hes about 260lbs, jacked) I just let him sit in my guard and tire himself out (hes new). He tries to muscle me around and it simply doesnt work against someone with as little as 6months experience

fUnc17 · 01-22-2007, 11:26 AM

Todays workout

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 3 rounds with the 53lb KB, no rest.

Shadow boxed for 2min

Circuit B
KB cleans x 5
Pullups x 4
Dips x 5

4 rounds no rest, cleans were done with the 53lb KB as well

stretch

done. Going to see an ART specialist today, I cant wait!

fUnc17 · 01-24-2007, 01:02 PM

Todays workout

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 4 rounds with the 53lb KB, no rest.

Shadow boxed for 2min

Circuit B
KB cleans x 5
Pullups x 4
Dips x 5

4 rounds no rest, cleans were done with the 53lb KB as well

stretch

I swear, the past 2 times I did this circuit, I walked out of my gym with a throbbing erection. I am addicted to circuit training now, I love how I feel when I'm done. Fuckin awesome.

Went for my 2nd ART session today. 1 word - incredible. The doc said after a few more visits I'll be good as new. I already have a enormous ROM change, it was like magic.

fyredup1286 · 01-24-2007, 04:24 PM

U ever goin back to power liftin, or u just stayin with this due to ur back?

fUnc17 · 01-24-2007, 04:31 PM

naaa im done with "powerlifting". I'm going to still be doing 2 strength workouts per week when I am up and running

fyredup1286 · 01-24-2007, 06:07 PM

so no more mass routines, ur not gettin UGE no more?...haha...jk. just madd strength.

fUnc17 · 01-26-2007, 02:19 PM

Todays workout

foam roll
warm up

Unilateral KB RDL - 53lbs/5x5 RI = 15s
KB Front squats - 2x53lbs/3x3 RI = 45s
Chins - +25/25 total reps
Dips - +25/3x8
Rollouts - 8,8

stretch

Simple workout. RDL's went great. I didn't lose my balance one time, focused on driving the hips thru and tensing the glutes/abs. After the first set I felt like I didn't even do anything, I didnt break a sweat until the front squats. Conditioning has improved, we'll see how much tonight @ BJJ

fUnc17 · 01-29-2007, 06:34 PM

Todays workout

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 4 rounds with the 53lb KB, no rest.

Shadow boxed for 2min

Circuit B
KB cleans x 5
Pullups x 4
Dips x 5

4 rounds no rest, cleans were done with the 53lb KB as well

shadow boxed for 2min

Double KB Front squats - 2x5/53lbs
Reverse hypers - 2x8/20lbs

stretch

Great workout

12-28-2006, 07:09 PM	#31
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com do you have a full set of KBs in your basement?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-02-2007, 06:09 PM	#33
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll + dynamic warm up 1 arm KB snatch - 40 total reps/53lb KB Pullups - 25/bw +25lbs, 5/bw Chest DB Fly stretch - 3x30s holds/20lb DB's Trap raises on bench - 3x15s holds/10lb DB's KB front squats - 35lbs/3x5 Reverse Hypers - 2x10/20lbs Roman chair situps - 2x10/bw stretch Great workout, made good time and was focused entirely on each rep. I had a redbull pre workout. I have a great PWO high right now. As far as my condition is concerned, my lordorsis has greatly improved as well as my kyphosis. Although my kyphosis needs more work, my posture is much much better, and I stand taller. I am now doing a 15min workout upon waking up, warming up all my joints. Off days its all foam rolling, stretching, and posture work. EDIT: Also worked with the coc finger grippers #3 and #4. Last edited by fUnc17 : 01-02-2007 at 06:38 PM.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-02-2007, 06:21 PM	#34
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,465 Photos: 3	Looks like you got things pretty well figured out.
	fufu's 1337 Journal Your diet will set you free.

01-02-2007, 06:28 PM	#35
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,103 Photos: 3	I cant believe I never looked into this journal. Lots of odd, yet interesting shit going on. Ive never used KBs. What is glute activation? I saw you tell P that you use KBs for it, but I am at a loss. I remember you having some problems with your back some time around my problems. I still static/active stretch my lower body, but now I am able to do some light lower workouts. How long will you have to do these? Are there visible changes in your body? Putting on mass/losing mass?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

01-04-2007, 03:14 PM	#37
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll + dynamic warm up 1 arm KB swings - 50 total reps/53lb KB Pullups - 25/bw +25lbs, 5/bw Dips - 2x10/bw Chest DB Fly stretch - 3x30s holds/20lb DB's Trap raises on bench - 3x15s holds/10lb DB's KB front squats - 35lbs/3x3 Reverse Hypers - 2x10/20lbs Roman chair stretches stretch Pretty low energy workout. Woke up late, had a small meal and didnt eat much today. My sleep cycle is pretty fucked up, i've been working on correcting it. Bed by no later than 11PM from now on except weekends The swings fucked me up pretty bad, i was huffing and puffing like a little girl. I have plenty of room to improve on my conditioning. P.S. I start my new thai/BJJ gym next monday! I am doing 1 day of muay thai, 1 day of gi grappling and 1 day of no gi grappling. The gym looks sick, I cant wait
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-04-2007, 03:22 PM	#38
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,465 Photos: 3	Got a website for that gym?
	fufu's 1337 Journal Your diet will set you free.

01-04-2007, 03:26 PM	#39
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	http://www.fmacworld.com/site/view/2...d=cs9tqt3i8unp
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-04-2007, 03:34 PM	#40
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,465 Photos: 3	Wow, looks like a great place. The nearest place to me is just like a 40x20 foot room with storage rooms.
	fufu's 1337 Journal Your diet will set you free.

01-06-2007, 06:09 PM	#41
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll + dynamic warm up 1 arm KB clean - 25 total reps/53lb KB Pullups - 20/bw +25lbs Chest DB Fly stretch - 3x30s holds/20lb DB's Trap raises on bench - 3x15s holds/10lb DB's KB front squats - 35lbs/3x3 Reverse Hypers - 2x10/20lbs stretch Very good workout. High energy. My squat ROM is improving greatly, i think the warmups and my stretching are the reason why. Pullups were a bitch today, not sure why. Maybe the cleans had something to do with it. Weird, because I have less trouble with pullups after snatches than I do with cleans. Then again, it is the end of the workout week, so 2 days of rest will do me good.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-10-2007, 06:31 PM	#42
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll + dynamic warm up 1 arm KB snatch - 50 total reps/53lb KB Pullups - 30/bw Chest DB Fly stretch - 3x30s holds/20lb DB's Reverse Hypers - 2x10/20lbs stretch
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-11-2007, 02:14 PM	#43
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays stretching foam roll RKC hip flexor stretch - 6 sets/30s each hold Lying quad stretch - 6 sets/30s each hold Lying hamstring stretch - 6 sets/30s each hold Halo's - 8kg Kettlebell/10 reps total Reverse lunges with holds - 3 sets/10s each hold Pullup bar stretching 2nd BJJ class at my new school tomorrow. First class was good, different but good. Muay thai starts next week
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-12-2007, 02:03 PM	#44
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	This stuff is great. It definitely coalesces well with my style. I like it (obviously). For how long have you been practicing muay thai (and did I see brazilian jiu jitsu there as well)? I hope to begin in the somewhat near future. I should lose some weight first, though.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

01-12-2007, 03:15 PM	#46
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,465 Photos: 3	Grappling is so damn tiring. I get spent so fast. I thought my conditioning was decent too. Although my technique is horrible so I am probably expending a ton of energy where I don't need to. I've learned to relax a bit.
	fufu's 1337 Journal Your diet will set you free.

01-22-2007, 11:26 AM	#50
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll warm up Circuit A KB suitcase DL x 3 L/R - KB snatch x 3 L/R KB swings x 8 (2 handed) Med ball pass against wall x 5 Did that for 3 rounds with the 53lb KB, no rest. Shadow boxed for 2min Circuit B KB cleans x 5 Pullups x 4 Dips x 5 4 rounds no rest, cleans were done with the 53lb KB as well stretch done. Going to see an ART specialist today, I cant wait!
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-24-2007, 01:02 PM	#51
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll warm up Circuit A KB suitcase DL x 3 L/R - KB snatch x 3 L/R KB swings x 8 (2 handed) Med ball pass against wall x 5 Did that for 4 rounds with the 53lb KB, no rest. Shadow boxed for 2min Circuit B KB cleans x 5 Pullups x 4 Dips x 5 4 rounds no rest, cleans were done with the 53lb KB as well stretch I swear, the past 2 times I did this circuit, I walked out of my gym with a throbbing erection. I am addicted to circuit training now, I love how I feel when I'm done. Fuckin awesome. Went for my 2nd ART session today. 1 word - incredible. The doc said after a few more visits I'll be good as new. I already have a enormous ROM change, it was like magic.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-24-2007, 04:24 PM	#52
fyredup1286 FeeL the BurN! Join Date: Sep 2005 Location: JeRz Posts: 406 Photos: 10	U ever goin back to power liftin, or u just stayin with this due to ur back?
	I listen to everyone. I may not agree with everyone, but if you're not at least willing to listen to other's opinions, you're just short-changing yourself. There is ALWAYS room for improvement

01-24-2007, 04:31 PM	#53
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	naaa im done with "powerlifting". I'm going to still be doing 2 strength workouts per week when I am up and running
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-24-2007, 06:07 PM	#54
fyredup1286 FeeL the BurN! Join Date: Sep 2005 Location: JeRz Posts: 406 Photos: 10	so no more mass routines, ur not gettin UGE no more?...haha...jk. just madd strength.
	I listen to everyone. I may not agree with everyone, but if you're not at least willing to listen to other's opinions, you're just short-changing yourself. There is ALWAYS room for improvement

01-26-2007, 02:19 PM	#55
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll warm up Unilateral KB RDL - 53lbs/5x5 RI = 15s KB Front squats - 2x53lbs/3x3 RI = 45s Chins - +25/25 total reps Dips - +25/3x8 Rollouts - 8,8 stretch Simple workout. RDL's went great. I didn't lose my balance one time, focused on driving the hips thru and tensing the glutes/abs. After the first set I felt like I didn't even do anything, I didnt break a sweat until the front squats. Conditioning has improved, we'll see how much tonight @ BJJ
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-29-2007, 06:34 PM	#56
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Todays workout foam roll warm up Circuit A KB suitcase DL x 3 L/R - KB snatch x 3 L/R KB swings x 8 (2 handed) Med ball pass against wall x 5 Did that for 4 rounds with the 53lb KB, no rest. Shadow boxed for 2min Circuit B KB cleans x 5 Pullups x 4 Dips x 5 4 rounds no rest, cleans were done with the 53lb KB as well shadow boxed for 2min Double KB Front squats - 2x5/53lbs Reverse hypers - 2x8/20lbs stretch Great workout
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups