Rehab journal

fUnc17 · 02-05-2007, 06:30 PM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/53lbs

1-leg RDL - 4x5/53lbs each hand
DB rows - 3x8/70lbs
Chins - 20/bw + 25lbs
Seated CG cable rows - 2x10/70lbs
Double KB push press - 3x5/53lbs each hand

stretch

great workout.

my left hip flexor is agitating me. It seems i stretch it, and it doesnt stretch out. my right side is much more flexible. Funny because my left ankle has been acting up recently, wonder if its related. Gunna check with the chiro tomorrow, i know something is up.

fUnc17 · 02-08-2007, 02:46 PM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 3x3/53lbs

KB Front squat - 4x5/53lbs each hand
Renegade KB rows - 3x8/53lbs each hand
KB High pulls - 4x5/53lbs
1 arm DB bench - 1x8/80lbs, 2x8/70lbs
KB Windmill - 3x5/35lbs
Ab Rollouts

stretch

First time doing burpee cleans. Suprisingly very easy, focused on sprawling, recovering and cleaning as quick as possible. The high pulls/1 arm db bench combo was rough. The windmills are awesome, gunna build up my strength in this exercise.

fufu · 02-08-2007, 06:16 PM

Find anything out about that hip flexor?

fUnc17 · 02-09-2007, 10:44 AM

Quote:

Originally Posted by fufu

Find anything out about that hip flexor?

Yea. doc said my entire left side is tight. Much tighter than my right, huge difference. Starts in my calves, goes to my IT band, hip flexors, quads and hammies. My tight calf was what was causing my ankle pain and the IT band tightness which in turn causes other problems. SO now i am stretching the christ out of my left calf and entire left side and hoping to loosen up some, which I have

fufu · 02-09-2007, 10:53 AM

Good stuff.

Can you think of anything specific that would make it tight?

fUnc17 · 02-09-2007, 02:29 PM

Quote:

Originally Posted by fufu

Good stuff.

Can you think of anything specific that would make it tight?

Yea, sitting is a big reason why. Sitting is not good at all

fufu · 02-09-2007, 02:35 PM

Quote:

Originally Posted by fUnc17

Yea, sitting is a big reason why. Sitting is not good at all

True fucking story. It makes sense that my glute/IT band tightness started once I got back to school.

fUnc17 · 02-10-2007, 04:33 PM

Conditioning

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

fUnc17 · 02-12-2007, 02:26 PM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

BB Deadlift - 3x5/235lbs
Chins - BW + 53lbs/10, BW + 25lbs/10
Double KB push press - 4x5/53lbs each hand
KB Renegade rows - 3x8/53lbs
KB Turkish get up - 3x3/53lbs
Roman chair situps - 2x8/bw

stretch

Split snatches were easier than I thought they'd be, but still had me panting pretty heavy. Good workout

fUnc17 · 02-15-2007, 08:40 AM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 3x3/53lbs

BB Back squat - 3x5/225lbs
DB Rows - 3x8/80lbs
KB High pulls - 3x8/53lbs
BB Bench- 2x3/225lbs
KB Windmill - 3x5/35lbs

stretch

fUnc17 · 02-17-2007, 05:11 PM

Conditioning

foam roll
warm up

Circuit A
* One-minute of heavy bag work
* One-arm KB Clean and Push Press 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Snatch 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Swing 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Clean 10 reps l,r

RI = 20s between each sequence

Circuit B
KB cleans x 3
Pullups x 3
Dips x 4

5 rounds non stop, with the 53lber

stretch

I was going balls out on my thai bag, first 30s alternating kicks and the last 30s was balls out on the bag as hard and fast as possible.

fUnc17 · 02-19-2007, 02:31 PM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

KB 1 Leg RDL - 5x5/53lbs each hand
Chins - BW + 53lbs/10, BW + 25lbs/10
Double KB push press - 5x5/53lbs each hand
KB Renegade rows - 3x8/53lbs
KB Turkish get up - 3x3/53lbs

stretch

fUnc17 · 02-21-2007, 04:02 PM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 3x3/53lbs each arm

KB Front squat - 5x4/53lbs each arm
KB Renegade Rows - 3x8/53lbs
KB High pulls - 3x8/53lbs
DB 1 arm Bench- 3x8/80lbs
KB Windmill - 3x3/53lbs

stretch

fyredup1286 · 02-21-2007, 05:15 PM

Quote:

Originally Posted by fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

BB Deadlift - 3x5/235lbs
Chins - BW + 53lbs/10, BW + 25lbs/10
Double KB push press - 4x5/53lbs each hand
KB Renegade rows - 3x8/53lbs
KB Turkish get up - 3x3/53lbs
Roman chair situps - 2x8/bw

stretch

Split snatches were easier than I thought they'd be, but still had me panting pretty heavy. Good workout

ur doin deads again?...i thought u were tryin to get away from that...

fUnc17 · 02-21-2007, 05:46 PM

Quote:

Originally Posted by fyredup1286

ur doin deads again?...i thought u were tryin to get away from that...

never said i'd stop doing them

fyredup1286 · 02-22-2007, 09:34 AM

true...but didnt deads cause ur injury or am i rong...jw...no biggie.

fUnc17 · 02-22-2007, 08:27 PM

Quote:

Originally Posted by fyredup1286

true...but didnt deads cause ur injury or am i rong...jw...no biggie.

being tight and not having the proper flexibility caused my injury

I am pretty much 100% now

fUnc17 · 02-23-2007, 10:18 AM

Conditioning

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.

Circuit B
* One-minute of heavy bag work
* One-arm KB Clean and Push Press 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Snatch 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Swing 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Clean 10 reps l,r

RI = 20s between each sequence

stretch

god damn that was rough. power endurance circuits back to back is fucking brutal

fufu · 02-23-2007, 10:21 AM

Looking good man. Take your resting BPM recently?

fUnc17 · 02-23-2007, 10:52 AM

Quote:

Originally Posted by fufu

Looking good man. Take your resting BPM recently?

Nope, the only reason I even knew what it was, was because I went to the hospital for xrays and they took it. It was like 40 then so i'd imagine its a little bit lower now

On a side note, i'm going to order some things off of elitefts.com, dave tate has some cool myofascial release stuff. I also want to get a good stop watch, I saw one on a youtube video with a guy who was doing tabata circuits, you just set it and toss it on the ground and it would beep automatically when it was time to rest, and begin again.

fufu · 02-23-2007, 12:16 PM

Quote:

Originally Posted by fUnc17

Nope, the only reason I even knew what it was, was because I went to the hospital for xrays and they took it. It was like 40 then so i'd imagine its a little bit lower now

On a side note, i'm going to order some things off of elitefts.com, dave tate has some cool myofascial release stuff. I also want to get a good stop watch, I saw one on a youtube video with a guy who was doing tabata circuits, you just set it and toss it on the ground and it would beep automatically when it was time to rest, and begin again.

I saw that one too, pretty useful.

fUnc17 · 02-26-2007, 07:13 PM

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

KB 1-leg RDL - 3x4/72lbs each hand
KB Renegade rows - 3x8/53lbs
WG Pull ups - 20/bw + 25lbs
Double KB push press - 4x5/53lbs each hand
KB Turkish get up - 1x2 each arm/53lbs

stretch

Going to stick with WG Pullups from now on, I need to work on my grip and these absolutely destroyed my grip. I'm going to focus on grip at the end of my workouts. Also I'm going to start recording RI's, even though they've been short, I want to document them and start decreasing them as much as possible. I'm going to start training 3x a week now as well.

Gunna go with this program for another 3 weeks, then switch shit around

fUnc17 · 02-28-2007, 11:03 AM

Feb 28, 2007

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 5x5/53lbs each hand

KB Front squat - 4x5/53lbs each hand
Renegade KB rows - 3x8/53lbs each hand l, r
KB High pulls - 3x8/53lbs l, r
1 arm DB bench - 3x8/80lbs l, r
KB Windmill - 3x3/53lbs l, r

stretch

RI = 30s, probably the fastest workout I've done. Going to time the total workout next time, I'd guess it was in the 25 minute range today.

fUnc17 · 03-02-2007, 01:48 PM

Mar 2,2007

A-1: Double Swing 3x5/53s
A-2: Weighted Chin-up 3x3/53lbs

B-1: Weighted Dips 5x5/53lbs
B-2: Double Incline Rows 3x5/50lbs

C-1: Kettlebell bear crawls 2x2/35s
C-2: Farmers walk 2x2/72s

Circuit

One-minute of heavy bag work
One-arm KB Clean and Push Press 5 reps l,r

One-minute of heavy bag work
One-arm KB Snatch 5 reps l,r

One-minute of heavy bag work
One-arm KB Swing 5 reps l,r

One-minute of heavy bag work
One-arm KB Clean 5 reps l,r

with the 53lber

coc grip work

stretch

This will be my friday workout from now on

fufu · 03-02-2007, 04:10 PM

Which captain of crush do you have?

fUnc17 · 03-02-2007, 06:06 PM

I have the trainer up to #3, and also #'s 1-4 of the finger grippers. The finger grippers help the most, by far

02-05-2007, 06:30 PM	#61
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Strength foam roll lats, glutes, and hip flexors warmup KB split snatch - 3x3/53lbs 1-leg RDL - 4x5/53lbs each hand DB rows - 3x8/70lbs Chins - 20/bw + 25lbs Seated CG cable rows - 2x10/70lbs Double KB push press - 3x5/53lbs each hand stretch great workout. my left hip flexor is agitating me. It seems i stretch it, and it doesnt stretch out. my right side is much more flexible. Funny because my left ankle has been acting up recently, wonder if its related. Gunna check with the chiro tomorrow, i know something is up.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-08-2007, 02:46 PM	#62
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Strength foam roll lats, glutes, and hip flexors warmup KB burpee clean - 3x3/53lbs KB Front squat - 4x5/53lbs each hand Renegade KB rows - 3x8/53lbs each hand KB High pulls - 4x5/53lbs 1 arm DB bench - 1x8/80lbs, 2x8/70lbs KB Windmill - 3x5/35lbs Ab Rollouts stretch First time doing burpee cleans. Suprisingly very easy, focused on sprawling, recovering and cleaning as quick as possible. The high pulls/1 arm db bench combo was rough. The windmills are awesome, gunna build up my strength in this exercise.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-08-2007, 06:16 PM	#63
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Find anything out about that hip flexor?
	fufu's 1337 Journal Your diet will set you free.

02-09-2007, 10:53 AM	#65
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Good stuff. Can you think of anything specific that would make it tight?
	fufu's 1337 Journal Your diet will set you free.

02-10-2007, 04:33 PM	#68
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Conditioning 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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-12-2007, 02:26 PM	#69
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Strength foam roll lats, glutes, and hip flexors warmup KB split snatch - 3x3/72lbs BB Deadlift - 3x5/235lbs Chins - BW + 53lbs/10, BW + 25lbs/10 Double KB push press - 4x5/53lbs each hand KB Renegade rows - 3x8/53lbs KB Turkish get up - 3x3/53lbs Roman chair situps - 2x8/bw stretch Split snatches were easier than I thought they'd be, but still had me panting pretty heavy. Good workout
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-15-2007, 08:40 AM	#70
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Strength foam roll lats, glutes, and hip flexors warmup KB burpee clean - 3x3/53lbs BB Back squat - 3x5/225lbs DB Rows - 3x8/80lbs KB High pulls - 3x8/53lbs BB Bench- 2x3/225lbs KB Windmill - 3x5/35lbs stretch
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-17-2007, 05:11 PM	#71
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Conditioning foam roll warm up Circuit A * One-minute of heavy bag work * One-arm KB Clean and Push Press 10 reps l,r * One-minute of heavy bag work * One-arm KB Snatch 10 reps l,r * One-minute of heavy bag work * One-arm KB Swing 10 reps l,r * One-minute of heavy bag work * One-arm KB Clean 10 reps l,r RI = 20s between each sequence Circuit B KB cleans x 3 Pullups x 3 Dips x 4 5 rounds non stop, with the 53lber stretch I was going balls out on my thai bag, first 30s alternating kicks and the last 30s was balls out on the bag as hard and fast as possible.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-19-2007, 02:31 PM	#72
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Strength foam roll lats, glutes, and hip flexors warmup KB split snatch - 3x3/72lbs KB 1 Leg RDL - 5x5/53lbs each hand Chins - BW + 53lbs/10, BW + 25lbs/10 Double KB push press - 5x5/53lbs each hand KB Renegade rows - 3x8/53lbs KB Turkish get up - 3x3/53lbs stretch
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-21-2007, 04:02 PM	#73
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Strength foam roll lats, glutes, and hip flexors warmup KB burpee clean - 3x3/53lbs each arm KB Front squat - 5x4/53lbs each arm KB Renegade Rows - 3x8/53lbs KB High pulls - 3x8/53lbs DB 1 arm Bench- 3x8/80lbs KB Windmill - 3x3/53lbs stretch
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-22-2007, 09:34 AM	#76
fyredup1286 FeeL the BurN! Join Date: Sep 2005 Location: JeRz Posts: 406 Photos: 10	true...but didnt deads cause ur injury or am i rong...jw...no biggie.
	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

02-23-2007, 10:18 AM	#78
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Conditioning 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. Circuit B * One-minute of heavy bag work * One-arm KB Clean and Push Press 10 reps l,r * One-minute of heavy bag work * One-arm KB Snatch 10 reps l,r * One-minute of heavy bag work * One-arm KB Swing 10 reps l,r * One-minute of heavy bag work * One-arm KB Clean 10 reps l,r RI = 20s between each sequence stretch god damn that was rough. power endurance circuits back to back is fucking brutal
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-23-2007, 10:21 AM	#79
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Looking good man. Take your resting BPM recently?
	fufu's 1337 Journal Your diet will set you free.

02-26-2007, 07:13 PM	#82
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Strength foam roll lats, glutes, and hip flexors warmup KB split snatch - 3x3/72lbs KB 1-leg RDL - 3x4/72lbs each hand KB Renegade rows - 3x8/53lbs WG Pull ups - 20/bw + 25lbs Double KB push press - 4x5/53lbs each hand KB Turkish get up - 1x2 each arm/53lbs stretch Going to stick with WG Pullups from now on, I need to work on my grip and these absolutely destroyed my grip. I'm going to focus on grip at the end of my workouts. Also I'm going to start recording RI's, even though they've been short, I want to document them and start decreasing them as much as possible. I'm going to start training 3x a week now as well. Gunna go with this program for another 3 weeks, then switch shit around
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

02-28-2007, 11:03 AM	#83
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Feb 28, 2007 foam roll lats, glutes, and hip flexors warmup KB burpee clean - 5x5/53lbs each hand KB Front squat - 4x5/53lbs each hand Renegade KB rows - 3x8/53lbs each hand l, r KB High pulls - 3x8/53lbs l, r 1 arm DB bench - 3x8/80lbs l, r KB Windmill - 3x3/53lbs l, r stretch RI = 30s, probably the fastest workout I've done. Going to time the total workout next time, I'd guess it was in the 25 minute range today.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

03-02-2007, 01:48 PM	#84
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Mar 2,2007 A-1: Double Swing 3x5/53s A-2: Weighted Chin-up 3x3/53lbs B-1: Weighted Dips 5x5/53lbs B-2: Double Incline Rows 3x5/50lbs C-1: Kettlebell bear crawls 2x2/35s C-2: Farmers walk 2x2/72s Circuit One-minute of heavy bag work One-arm KB Clean and Push Press 5 reps l,r One-minute of heavy bag work One-arm KB Snatch 5 reps l,r One-minute of heavy bag work One-arm KB Swing 5 reps l,r One-minute of heavy bag work One-arm KB Clean 5 reps l,r with the 53lber coc grip work stretch This will be my friday workout from now on
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

03-02-2007, 04:10 PM	#85
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Which captain of crush do you have?
	fufu's 1337 Journal Your diet will set you free.

03-02-2007, 06:06 PM	#86
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	I have the trainer up to #3, and also #'s 1-4 of the finger grippers. The finger grippers help the most, by far
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups