Progress....

Ever become frustrated with your workouts?

Well, the road to recovery can be full of frustrating times! Then top that off with a trip, I mean a slip, down iced up front stairs really adds to the aggravation. 

I went to Tenn. to visit my brother and his family and also to run in the Lexington Blue Grass ½ Marathon, needless to say the training I did up to the slip & trip, was for nothing,  my hip was having none of it! It would have been tough but if it weren’t for the slip I would have finished, even though it was a very tough course. Congrats to all who finished!!!

The one thing I’ve learned from this comes from reading ,“The Seven Habits of Highly Effective People”,  and that is try a paradigm shift.

No I’m not back to pressing 48kg kettlebells [not yet any way], or benching or any pressing, what I was pre-op, but every workout I’m better than the one before. Went back to working out end of January, as posted here. Couldn’t press a 8lb [yes pound, not kilogram] kettlebell, as of last week was jerking 20kg for 16 reps and press  a “pood” for 5 , still not there but improvement none the less.

So, for now I’ll stop looking so far back in my past and just look at my last workout, and future.

In Hoboken this June I plan on getting my IKFF level 2 test completed [June 14-16, go to events-registration Payment Plans are available!  ]

In May I’m running the Spring Lake 5

I did get some new toys, Yoke from from Black Widow Training Gear….

Who wants to play?

Also check out my new site FULLBODY WORKOUT SYSTEMS

I am still following the same workout for now, just adding the toys

Feel free to comment, not spam you know who you are get a life, ask questions, give me something to write about

Some Progress

  Since my last post progress has happened, in some exercises anyway. I've been using the Hammer Strength machines for now until my stabilizers get stronger, doing band work for that. One example of increase is the incline started out 3 weeks ago with 25lb plates on each side, 1 per side, last Wednesday 2[45s] per side, bout 50% of my normal but getting there. Trap bar dead lifts, started out 45 per side, then last Friday did the picture, never sure how much the bar is, but were doing sets of 12! Yesterday I did double Kettlebell Jerks, 16 kg, 4 sets of 5, the one of 10.
  Still conditioning is slow I have good days then it takes a few to recover, so the 1/2 marathon the end of the month in Lexington, Ky, will be very interesting!

The Comeback Begins!

Today starts my 3^rd week back working out, it has been @5 months since the surgery and I am week as hell! I have most of my range of motion back, but as I tried today and found out not quite enough for regular squats [barbell back]. The strength is coming back, slowly, but volume is coming faster. I have to keep reminding myself to be safe!

My plans are to be kettlebell competition ready in the fall [2013] the below workout is a sample of what I’m following for the next  3-4 months, then I plan to be ready to start picking up the pace, switching the SPP & GPP around.

	Mon	Weds
Warm-up
GPP	Front squats 5-3-1	Lunges
	20-Reps Squats	Inc Press {A}
	Rows {A}	Pull Downs {A}
	Push-ups {A}
	Tris	Bis
SPP	10 Minutes KB Jerks*	10 Minutes KB Snatches*
Finisher	TRX	Dbl KB Swings
Cooldown
	Running on off days and if w/o in gym
	* Start with sets of 4 with 45 seconds rest, when I can do the whole 10 minutes
	got to 30 seconds, then 20….then next size bell
	On Fridays safely attempt new exercises and weights Today's workout had a funny ending… as much as I like foam rolling post workout,  I also have a "Teeter Hang-up" which I like to use post workout.  Can become interesting when your dog thinks this is a great opportunity  to be licking your face! Let me know if there is any questions or suggestions! Have a great one....

Catching Up

Time to catch up….

Surgery came and went, the shoulder was worse than expected, 2 tendons [supraspinatus ad subscapularis] had to be re-attached and 1, the bicep to rotator cuff, was released, it was not able to be repaired. Nearly 4 months have passed and I have very little strength, mobility is back, and pain is almost gone. It hurts a lot when it rains.

Just starting strength training but you become humbled fast [and embarrassed] when a 2lb dumbbell is heavy. I’ve been told it will take over 1 year to be @100%, my goal is to make the IKFF nationals in Oct. or Nov.

I’ll start writing about what I am doing as far as weight training to further my rehab, and also answering questions a s they come up.

I will be posting more regular!!!!!!!

Testosterone - All about Testosterone | Brad Pilon's 'Eat Blog Eat'

Interesting article on testosterone by Brad Pilon author of  "Eat Stop Eat"

All about Testosterone

by Brad Pilon on September 25, 2012

Admittedly this blog post has very little to do with Intermittent Fasting, but I’ll do my best to tie it all together in the end.
Instead of fasting, today we’re talking about Testosterone. And, although the name testosterone is only 65 years old, the hormone that it identifies has been a focus of scientific interest for more than a century.
I would argue that its influence on masculinity has made Testosterone the most controversial hormone in the human body, and that this controversy has left the average person blind to its potentially therapeutic properties and benefits.
However, despite the common belief, there is a lot more to Testosterone than baseball and bodybuilders.
For the purpose of keeping this post under 10,000 words we’re going to be mostly exploring testosterone in men, but I will point out some of the facts that apply to women as well.
All right, lets get started.
The basics of Testosterone are fairly easy – Men have much more than women and this difference in circulating testosterone levels is largely responsible for the main differences between the sexes (muscle mass, body fat storage patterns, body hair etc).
Testosterone secretion in men follows a circadian rhythm^[i]. This is just a fancy way of saying that the amount of Testosterone in your blood varies depending on the time of day. Peak serum testosterone levels in men occur between 5:30 AM and 8:00 AM and then slowly taper off towards the end of the day then start to rise again during the night ^[ii],[iii].
It is also well known that Testosterone plays an important role in the development of skeletal muscle size ^[iv]. There is a well established dose response between average serum testosterone and muscle mass. This includes levels in the extremely low range all the way into ‘supraphysiologic range’ – the levels only possible with testosterone injections, or really rare disease states..... Con't.

Testosterone - All about Testosterone | Brad Pilon's 'Eat Blog Eat'