Treva Comes Home: Zombieland/L4D2 & Acoustic/Guitar

[Treva]

Hey guys.  
So I have finished my very important Sub Internship, all my testing up until Step 3 (next year), my ERAS application, and just have to finish a few rec letter things.  I can Officially take the next year to get my life back together.

To that effect, we're going back to how this all started: Zombies.

 

Zombieland and L4D2 are two of my favorites, and what's a zombie apocalypse without great roadtrip music?  I really like acoustic/guitar type music for roadtrips, so I'll be compiling a Zombie Apocalypse Roadtrip Playlist for this challenge.  I'm looking for suggestions, so feel free to shoot any ideas my way!  The playlist is public, will be posted here/in my signature, and I'm looking forward to finding some cool tunes.  

 

The Rules: 

You know me, it's gotta be cardio in here. And adding some cool strength training means I can't forget my other favorite rule!

 

 

1. Cardio and 2. Double Tap

Daily: Longsword thing.  Time each set of Katas, and use them daily.  Know how long each takes, and then apply them as needed

Otherwise, exercise is on a three day cycle, doing two of each kind of day per week.

Compound and Cardio: Simple and Sinister, extra squats and lunges, 30 min Cardio

Upper Body and Cardio: Simple and sinister, push ups, body rows, 30 min cardio

Abs and Cardio: Simple and Sinister, Pilates, Planks, 30 min Cardio.

And on the seventh day, she did Yoga and Went for A Walk.

will also be trying to remember to do this before and after I exercise.  

 

6. Cast Iron Skillet 

okay I couldn't find a gif of the appropriate youtube for Rule 6.  But it does exist, and if Tallahassee sniffing a twinkie doesn't make you feel good I don't know who you are.  I am starting to realize I might need to eat more every day, and that more should probably be protein.

 

Breakfast: Maybe switch to Ham and Egg on one slice of toast

Lunch: Salad of high nutrient green + some Asian citrus dressing + Protein (Chicken, shrimp, tuna, quinoa, tofu) + edamame if not too expensive

Snack: Trail mix, famous peanut butter banana almond milk smoothie that launched a thousand ships

Dinner: whatever

Dessert: Cottage cheese or Greek yogurt and honey.

 

 

Road Trip!!

Embracing that life is a journey and change can be a positive thing, not inherently bad.

Night Time cool down: couple calling home with yoga stretches and massaging out feet.

Be Present: Make the playlist!  Take one time a week to practice mountain dulcimer

Head for the Horizon: Stay on top of musical obligations

Daily AM Drills: Swordwork as above. 

• Hymns and transpositions (10 min)
• Score Reading and Figured Bass (10 min)
• Mass setting, prelude and postlude for upcoming sunday (30 min)

PM Practice session This Month

• Polish: Future preludes and postludes through all souls
• Start: Wedding and Halloween music

 

Know Thy Enemy:

Medicine: Review anatomy, anatomical disorders, biomechanics and physics of body, imaging studies, contrast agents.

Music: Read and take notes on two AGO journals each week.  Get a music theory book, especially something with good sections on counterpoint and fugue.  

[Kishi]

Aw, nice, you get to have a break! Finally!

 

Anyway, I wish I had more to say, but it's a good-looking challenge and a refreshing change of pace.  I'm trying to think if I've got any acoustic/guitar based tracks I'd recommend... maybe some game remixes or something, but come to think of it that's not a type of music I listen to all that much. Weird.

 

Day 1 one is upon us. I'd tell you to get to work, but that doesn't seem right this time. Instead, I shall say, chill on out and have some fun.

[WhiteBeltBrowncoat]

Zombieland,  S&S, and swords... Can't think of a single thing not to like. For accoustic guitar tracks to fit the zombie apocalypse, the Diablo soundtracks come to mind. 

[Treva]

On 9/17/2018 at 11:03 AM, Kishi said:

Aw, nice, you get to have a break! Finally!

 

Anyway, I wish I had more to say, but it's a good-looking challenge and a refreshing change of pace.  I'm trying to think if I've got any acoustic/guitar based tracks I'd recommend... maybe some game remixes or something, but come to think of it that's not a type of music I listen to all that much. Weird.

 

Day 1 one is upon us. I'd tell you to get to work, but that doesn't seem right this time. Instead, I shall say, chill on out and have some fun.

My body is taking to the break like a fish to water.  It Wants Sleep, so a new thing I have been doing is mandatory 8 hours of sleep, no matter what, even if it means being in at 8:35 instead of 8:30 sharp.  I haven't done sword work in the AM yet (or practicing), but I'm going to keep trying.

Game remixes is a great idea, I'll on that!

I got to work...or well, had fun and now my arms hurt.

 

6 hours ago, WhiteBeltBrowncoat said:

Zombieland,  S&S, and swords... Can't think of a single thing not to like. For accoustic guitar tracks to fit the zombie apocalypse, the Diablo soundtracks come to mind. 

OOO!! I will listen to them!  Thank you!!

 

Also, thank you.  More work to do for swords and music stuff

 

So I have had to focus the last few days on getting my rec letters finished, (which they will be after one more email tonight), and I've got some research to crank through today, and then I should be back on track to pursue my practice schedule.

[Mistr]

Following. Nice that you have a break to do things for yourself before the next intense phase of med school.

[Treva]

On 9/18/2018 at 7:08 PM, Mistr said:

Following. Nice that you have a break to do things for yourself before the next intense phase of med school.

Thankees!

 

So I have been sleeping 9 ish hours a night and I don't know when or how I became this tired, but it's a thing now.  Also, cookie butter is the best way to sabotage your challenge.  I am learning this.

Should have maybe taken more time off since this was shark week, but I went for it anyways.  Things are more sore than I expected them to be.  I was only adding 3x5 reps of pushups, 3x5 reps of inverted body rows, core routines I'm comfortable with, and leg routines that never bother me, but I guess there's always room to grow.  I took yesterday off as my rest day, because Practice.

 

The Rules

Daily Longsword: I probably did this half the time this week.  I have been sleeping a lot, so I have missed getting up early

Cardio/Double Tap: I have been doing this.  I am learning I need more bicep and back stretches.  I've been taking plenty of time before and after to stretch, which means gym takes a long time (1.5-2 hours).  I blame me being nervous and taking my time starting my S&S routine.  I am starting to get into the territory where I can outswing guys with twice as much muscle mass as I have, or TGU the same weights as said people with twice my muscle mass.

Cast Iron Skillet: This has been going well, but I did a carb-based protein (quinoa) for lunch instead of salad and protein.  I'm going back to salad and protein this week, with a light dressing I found at the store.  Otherwise, diet looking good.  I am proud of myself for exercising willpower when it comes to "no treva, you're eating your feelings again, do not get those potato chips".  I have less willpower with cookie butter, so I try to limit myself to half a serving or so a day.  It's been two weeks and I'm only halfway through the jar.

 

Road Trip

Night Time Cool down: this actually is great!  I get my massage and stretching in while talking to the folks, which can take up to a half an hour.  So I feel very efficient with this.

Be present: Haven't touched the mountain dulcimer yet this week (today, probs), but the playlist is coming along.

Head for the horizon: I'm only doing about one hour, and not quite up to doing all the obligations yet.  I may rearrange my schedule to do one hour of study in the AM, and two hours of practice when I get home in the PM.  A long PM Practice session was what I had during my masters, so I may go back to that since my body and brain are used to it.

 

Know thy enemy

Neither of these things happened this week, secondary to sleeeeeeeeeep.

 

Personal Notes

Skin care: This has been an ongoing battle for me, so I went back to the doctor this week.  They suggested oral meds, which I didn't want.    I'll stick with a prescription topical, suffer a few extra blemishes.

Self image: I'm finding I'm basing my self worth less and less on numbers, and more on how much quality work I did that day.  I think the ongoing brainwashing and alteration of my internal monologue is working.

Meditation/Anxiety: I am noticing more when I have it, and what it makes me do.  And I am taking more time during my stretches to do my nidra 10 count to practice centering myself.  Now I am aware of what my anxiety does to my actions and behavior, so I can start to change them.  

[Treva]

Realizing that the exhaustion and pain from practice may or may not have been related to fighting at least two separate colds that were going around.  I forgot that when my body gets sick, it Sleeps.  I guess that was happening.

 

I am also getting less scared of the weight room, because it occurred to me Everyone is on their phones/headphones, so why would they bother with me when I'm on the opposite side of the room from everyone else?  Progress. This is progress.

 

Got up early to sword and do work and be productive!!! Whoo!! *prepares for the day to go to hell*

[Kishi]

On ‎9‎/‎22‎/‎2018 at 2:03 PM, Treva said:

Also, cookie butter is the best way to sabotage your challenge.  I am learning this.

 

Yes. Yes it is. XD

 

On ‎9‎/‎22‎/‎2018 at 2:03 PM, Treva said:

I have been doing this.  I am learning I need more bicep and back stretches.  I've been taking plenty of time before and after to stretch, which means gym takes a long time (1.5-2 hours).  I blame me being nervous and taking my time starting my S&S routine.  I am starting to get into the territory where I can outswing guys with twice as much muscle mass as I have, or TGU the same weights as said people with twice my muscle mass.

 

 Ain't it great!? How heavy are you going now?

 

On ‎9‎/‎22‎/‎2018 at 2:03 PM, Treva said:

I have less willpower with cookie butter, so I try to limit myself to half a serving or so a day.

 

You are stronger than me, then. I buy that jar and it's over.

 

7 hours ago, Treva said:

I am also getting less scared of the weight room, because it occurred to me Everyone is on their phones/headphones, so why would they bother with me when I'm on the opposite side of the room from everyone else?  Progress. This is progress.

 

Nice. This is as it should be. It will get better. Eventually, a time will come when you can wander among them and do whatever you please, and to hell and be damned with anything they think.

 

In the meantime, level up!

[Treva]

On 9/24/2018 at 3:20 PM, Kishi said:

 Ain't it great!? How heavy are you going now?

not particularly heavy.  One arm 25lb swings, 20lb getups.  I'm considering trying to go heaver.  I tried the 30 lb bell today for a few sets after my usual S&S and it doesn't feel as bad as I thought it would

So Arm day is churning out to be 4x5 pushups and 4x5 inverted body rows, and I'm considering adding a hollow body hang if I feel brave enough in the weight room.

 

On that note after a glorious sunday where I had the weight room all to myself, I walked in monday and looked in the mirror like

Hint: It me

So having one of those days, then went home and realized the accumulation of my mother repeatedly bringing me clinique skincare sets means I have a completely full arsenal of skincare at my disposal that I just need to implement.  I guess part of this challenge is now also "don't look like a zombie", because I feel like that's how I look plenty of days.  Gross and unpolished rolling into a space with a bunch of guys who look like they walked off the avengers set.  

 

So today I basically got into the weight room and swung at the wall away from a mirror so I couldn't see myself or anybody else, which did help me crank through my sets with a lot less anxiety. I know, I'm avoiding the problem, the problem is self acceptance,  I listened to my fearless motivation today and wrote down all the things I'm doing to Not Be Hideous, and reminding myself that eventually things will still probably get better than they are right now, because I think I am trying my best so.

 

On 9/24/2018 at 3:20 PM, Kishi said:

Nice. This is as it should be. It will get better. Eventually, a time will come when you can wander among them and do whatever you please, and to hell and be damned with anything they think.

so this will...maybe happen eventually.  

 

But!  Getting up to sword in the morning, I got my music stuff done tonight.  Meal prepped and laundry like a boss last night.   Getting things done and meeting goals and achieving milestones

 

Mostly just having a Day of Brain Gremlins.  I'll work it out and hopefully things will look better in the morning.

 

Maybe it's time for more of that cookie butter.

[WhiteBeltBrowncoat]

I know for a lot of people when they hear Gremlins, Gizmo is what comes to mind. For me at least, Gremlins always evokes this:

 

[Kishi]

17 hours ago, Treva said:

not particularly heavy.  One arm 25lb swings, 20lb getups.  I'm considering trying to go heaver.  I tried the 30 lb bell today for a few sets after my usual S&S and it doesn't feel as bad as I thought it would

 

Heavy enough, then, it sounds like. There is no hurry.

 

17 hours ago, Treva said:

So Arm day is churning out to be 4x5 pushups and 4x5 inverted body rows, and I'm considering adding a hollow body hang if I feel brave enough in the weight room.

 

Push-pull with core? Classic!

 

17 hours ago, Treva said:

So having one of those days, then went home and realized the accumulation of my mother repeatedly bringing me clinique skincare sets means I have a completely full arsenal of skincare at my disposal that I just need to implement.  I guess part of this challenge is now also "don't look like a zombie", because I feel like that's how I look plenty of days.  Gross and unpolished rolling into a space with a bunch of guys who look like they walked off the avengers set.  

 

So today I basically got into the weight room and swung at the wall away from a mirror so I couldn't see myself or anybody else, which did help me crank through my sets with a lot less anxiety. I know, I'm avoiding the problem, the problem is self acceptance,  I listened to my fearless motivation today and wrote down all the things I'm doing to Not Be Hideous, and reminding myself that eventually things will still probably get better than they are right now, because I think I am trying my best so.

 

Well, "beauty is in the eye of the beholder" and all that. Sometimes the beholder is you. I struggle a lot with the same things; anytime I've been told I'm attractive, my response was, "What? Are you kidding? Have you seen me? Have you not seen someone, anyone else?" But you've hit the nail square on the head - it's a matter of self-acceptance. Part of that is accepting that there are parts of you that are beautiful, and that you are prone to seeing the worst parts of yourself, because they draw the most of your attention as they're the parts you wish the most to change.

 

It's a bias trick, and it's something that you'll have to work on constantly, but it's worthwhile to do so, and it's a rather curious form of self-confidence once you get it. In general, I have it until someone agrees with me, and then the whole thing collapses. So. The work goes ever on.

 

17 hours ago, Treva said:

so this will...maybe happen eventually.

 

Just remember. these same people? Who are all buffed out and propped up with their show muscles? They can't swing a bell like you. They can't hold a bell like you. They can't use a sword like you. They ain't got shit on you. You have as much right to that space as they do.

[Treva]

20 hours ago, Kishi said:

Heavy enough, then, it sounds like. There is no hurry.

 

Yeah? I keep checking the pounds to kilos conversion and I’m still not at simple average strength goals. 

 

20 hours ago, Kishi said:

Push-pull with core? Classic!

 

Hey at least I’m doing something right!! I still need to figure out how weighted belts work. Today is arm day, so if I feel good about my hang then I’ll graduate to the belt. I’m not interested in moving too fast but I want to know where to start.

 

20 hours ago, Kishi said:

s, "What? Are you kidding? Have you seen me? Have you not seen someone, anyone else?" But you've hit the nail square on the head - it's a matter of self-acceptance. Part of that is accepting that there are parts of you that are beautiful, and that you are prone to seeing the worst parts of yourself, because they draw the most of your attention as they're the parts you wish the most to change.

 

It's a bias trick, and it's something that you'll have to work on constantly, but it's worthwhile to do so, and it's a rather curious form of self-confidence once you get it. In general, I have it until someone agrees with me, and then the whole thing collapses.

This is helpful and in my Brain a lot too—like you clearly must not be looking at me. At all. If you think I’m attractive in any way, you must be thinking of someone else entirely.

It’s a bias trick I know I have been trying to work on, and some days I’m better st it than others. Sometimes I take stock and say hey, what am I mad about today, and notice what’s not on the list anymore. For example, am I ragging on myself about my chubby belly anymore? No, Treva, because it’s freaking going away. But that of course doesn’t help with the self acceptance. I don’t have particularly good insight into what’s nice about myself. I can’t even call it beautiful.

 

i should see if there are any good fearless motivations on the subject.

 

20 hours ago, Kishi said:

Just remember. these same people? Who are all buffed out and propped up with their show muscles? They can't swing a bell like you. They can't hold a bell like you. They can't use a sword like you. They ain't got shit on you. You have as much right to that space as they do.

*heavy sigh* I forgot this again. I think it’s because I don’t know how to do the exercises they do, so I don’t think I’m a strong as they are. But you’re right. I forgot the difference between show muscles and muscles that do things. Ugh. You’re so right, none of them swing like I do. If there is anyone, I haven’t seen them. My weird Russian exercises and I have a right to be there too. 

 

Thanks. I needed to hear all that.

 

So I guess I’ll work out there this afternoon then. Made a whole new playlist and everything.

[Treva]

21 hours ago, WhiteBeltBrowncoat said:

I know for a lot of people when they hear Gremlins, Gizmo is what comes to mind. For me at least, Gremlins always evokes this:

 

Hah!! Gizmo? Like teen titans?

[WhiteBeltBrowncoat]

More like this one:

 

[Kishi]

1 hour ago, Treva said:

Yeah? I keep checking the pounds to kilos conversion and I’m still not at simple average strength goals.

 

Well, no, but you're getting there and finding the heavier weights are not as heavy as they seemed. That's how it's supposed to be. As far as Simple goes, you'll get there; there's no rush for it.

 

1 hour ago, Treva said:

Hey at least I’m doing something right!! I still need to figure out how weighted belts work. Today is arm day, so if I feel good about my hang then I’ll graduate to the belt. I’m not interested in moving too fast but I want to know where to start.

 

There's not much to 'em. Slip a chain through some weight, clasp it on the other side, and you're good to go. That being said, they are prone to exacerbating anterior pelvic tilt and can be a little rough on the lower back, so if/when you add a belt, make sure you have a nice, strong posterior tilt to counter.

 

1 hour ago, Treva said:

i should see if there are any good fearless motivations on the subject.

 

School Of Life is actually a good YouTube channel for this kind of thing. Some of what they say can be hard to hear, but it's always couched compassionately and I've generally found practical advice for dealing with issues there.

 

1 hour ago, Treva said:

So I guess I’ll work out there this afternoon then. Made a whole new playlist and everything.

 

Do it! Show them who the hell you are!

[Treva]

On 9/27/2018 at 11:35 AM, WhiteBeltBrowncoat said:

More like this one:

 

PUT THAT THING AWAY BEFORE YOU GET US ALL KILLED

 

On 9/27/2018 at 12:43 PM, Kishi said:

Well, no, but you're getting there and finding the heavier weights are not as heavy as they seemed. That's how it's supposed to be. As far as Simple goes, you'll get there; there's no rush for it.

well I'm glad I'm doing it right.  I am also weighing (hah) the benefits of more strength against the fact that I need to keep wrist flexibility and hand dexterity.  I don't want to sacrifice finger for arms, but I don't really know where that limit is or how to define it.  

 

On 9/27/2018 at 12:43 PM, Kishi said:

There's not much to 'em. Slip a chain through some weight, clasp it on the other side, and you're good to go. That being said, they are prone to exacerbating anterior pelvic tilt and can be a little rough on the lower back, so if/when you add a belt, make sure you have a nice, strong posterior tilt to counter.

THANK YOU for the warning.  That is really important and helpful.  I'll keep this in mind if/when I graduate to weighted hangs.

 

On 9/27/2018 at 12:43 PM, Kishi said:

School Of Life is actually a good YouTube channel for this kind of thing. Some of what they say can be hard to hear, but it's always couched compassionately and I've generally found practical advice for dealing with issues there.

ohhh.  I will look them up and see what I like of theirs.  Hard to hear is good for me, I know.  

 

On 9/27/2018 at 12:43 PM, Kishi said:

Do it! Show them who the hell you are!

Thanks for keeping me from going off the edge.

 

 

WARNING: this post continues to contain Zombie Murder.  

 

So Mid Challenge Evaluation on how things are going

 

1. Cardio and 2. Double Tap (18. Limber up)

Daily Longsword: is it daily?  Nope.  But it's happening.  I am realizing that it is really hard to do a combat sport alone.  I am thinking as soon as I can get back to fencing, I will.  It will be the best blend of sword whacking with hand protection, aside from maybe kendo

Compound and Cardio: I have not been adding extra leg stuff, mostly because my legs also need to play organ after, and they don't like it when I make them work too hard.

Upper Body and Cardio: I usually can't wait the half an hour to 45 minutes it takes to get a bar to do the body rows, so I've done this thing where I do 5 pushups, then 10 second hangs, and repeat the combo 4 times.  I am thinking I should maybe get myself up to doing it for 10 sets before doing weighted hangs.  

Abs and Cardio: This is happening: 

And on the seventh day, she did Yoga and Went for A Walk: Nope on the seventh day she leaves work and hauls a** to get across town to a church to practice.  Then goes home and does yoga.  

I am stretching before and after my workouts, which has been nice.  I have done enough of it so I know how much I need to do and can be efficient.

 

 

6. Cast Iron Skillet

The ham-egg-toast breakfast is amazing.  It is faster than doing avocado, about the same cost, and Mas Protein.  Yas.

Lunch of salad+low cal dressing+baked chicken: also great

Snack: trail mix now morphed to apple.  Keeping the smoothie.  What a good pre-workout thing.  

Dinner: Protein/carb/veggie usually works for me., is great.

Dessert: whatever I have, but I keep the portion small

 

I have added a post workout snack: small serving of beef jerky, because again high protein, low calorie.  It's good, because I am now Getting Hungry for Food.

 

 

Road Trip

Night Time Cool down: This is probably one of the best changes I have made to my nighttime routine.  My feet are so pampered (and they work hard!).

Be present: Touching the mountain dulcimer still hasn't happened, but @Talos sent me some amazing music for the playlist, so that's actually smashing and awesome.  Apparently dark country?  Is a genre?  that is great?

Head for the horizon: I had a long talk with my mom about how much I was doing, and now that my app stuff is in, I can spend less time at night on that, and more time practicing.   We also talked about setting achievable performance and practice goals.  I scaled a few things back (goodness the puns are coming tonight), and now I feel like I can accomplish the goals I set.  Time to really hit it.

 

 

Know thy enemy

I started doing some of the medicine and music research; for example, I ended up writing a case up for radiology (and apparently it's getting published??? I think??), and then I'm at least listening to more classical music and pooling through my other work.

 

Personal developments.

So, per @Kishi's advice, Went in and Attempted to Show Them Who the Hell I was.  I am excited that what could have been a several-day-mental-deathspiral was averted to just an evening or two of feeling bad about myself.  A combination of talking about it in a way that wasn't overly emotional, upping the self care routine mentally (hey, lets' be honest but kind about where I am) and physically (tiny Lush shopping spree) was enough to avert things.   I appreciate people chiming in and hauling me up from the smokers (edit: okay not to name names here but credit to Kishi who has been doing OT on replying my posts and I appreciate the hell out of you, dude), because the whole thing felt a bit like this.  So thanks guys.

 

Had a bout of "I AM A TERRIBLE MUSICIAN", but it's over now that I saw that other people are playing at the church I'm a rotating sub at.  I have to remember that My Standards Are A Little Insane Sometimes, and I have to watch that.

 

Otherwise, feeling surprisingly relaxed about interviews, and whether or not I will get them.  I'm mostly relieved to be done with tests so I can focus on my rotations and being engaged, and also being able to come home every night and practice lots.  

Onto the next half!  Right?  We are halfway right?

[Teirin]

Excellent :-)  Glad you have some lighter time and got out of that spiral.  Kick ass at the gym!  I don't remember where I read it, but something came up about just wandering around the house with your sword for a bit prior to going out and doing something that would make you feel nervous.  Reminds you that you are a badass with a sword.  I do apologize if that bit came from you and I forgot.

 

Good skincare products are worth it.  It sounds like you're well stocked, but if they aren't working for you, don't be nervous about trying others. 

 

I hope your writeup does get published and you get credit!

[Kishi]

20 hours ago, Treva said:

well I'm glad I'm doing it right.  I am also weighing (hah) the benefits of more strength against the fact that I need to keep wrist flexibility and hand dexterity.  I don't want to sacrifice finger for arms, but I don't really know where that limit is or how to define it.  

 

Mmm, yeah, that could be an issue for you as a bard. I don't really know what to tell you on this one - new territory. I've not noticed a lot of hand/finger hypertrophy between bells and bodyweight, and I can't say that the training cost me any typing ability. Which is not the same thing, really, but.

 

20 hours ago, Treva said:

Daily Longsword: is it daily?  Nope.  But it's happening.  I am realizing that it is really hard to do a combat sport alone.  I am thinking as soon as I can get back to fencing, I will.  It will be the best blend of sword whacking with hand protection, aside from maybe kendo

Compound and Cardio: I have not been adding extra leg stuff, mostly because my legs also need to play organ after, and they don't like it when I make them work too hard.

Upper Body and Cardio: I usually can't wait the half an hour to 45 minutes it takes to get a bar to do the body rows, so I've done this thing where I do 5 pushups, then 10 second hangs, and repeat the combo 4 times.  I am thinking I should maybe get myself up to doing it for 10 sets before doing weighted hangs.  

Abs and Cardio: This is happening: 

And on the seventh day, she did Yoga and Went for A Walk: Nope on the seventh day she leaves work and hauls a** to get across town to a church to practice.  Then goes home and does yoga.  

I am stretching before and after my workouts, which has been nice.  I have done enough of it so I know how much I need to do and can be efficient.

 

Sounds like you're doing the best you can. Training needs to fit life and make it better; if either criteria is broken, then it is not helping you and needs to be reconsidered.

 

And hey, hangs don't hurt things either. And I wouldn't say that it'd be useless to do 10x10s or to combo that up with push ups. Sounds like a real challenge, actually. Could totally dig it.

 

20 hours ago, Treva said:

The ham-egg-toast breakfast is amazing.  It is faster than doing avocado, about the same cost, and Mas Protein.  Yas.

Lunch of salad+low cal dressing+baked chicken: also great

Snack: trail mix now morphed to apple.  Keeping the smoothie.  What a good pre-workout thing.  

Dinner: Protein/carb/veggie usually works for me., is great.

Dessert: whatever I have, but I keep the portion small

 

I have added a post workout snack: small serving of beef jerky, because again high protein, low calorie.  It's good, because I am now Getting Hungry for Food

 

Good answer to the problem! Smarter than me; I used to just push myself to starve.

 

20 hours ago, Treva said:

I started doing some of the medicine and music research; for example, I ended up writing a case up for radiology (and apparently it's getting published??? I think??), and then I'm at least listening to more classical music and pooling through my other work.

 

Awesome! Get your name on it!

 

20 hours ago, Treva said:

okay not to name names here but credit to Kishi who has been doing OT on replying my posts and I appreciate the hell out of you, dude

 

 All in a day's work!

 

20 hours ago, Treva said:

Onto the next half!  Right?  We are halfway right?

 

Yup! Keep killing it! It ain't dead yet!

[Treva]

On 10/1/2018 at 9:03 PM, Teirin said:

Excellent :-)  Glad you have some lighter time and got out of that spiral.  Kick ass at the gym!  I don't remember where I read it, but something came up about just wandering around the house with your sword for a bit prior to going out and doing something that would make you feel nervous.  Reminds you that you are a badass with a sword.  I do apologize if that bit came from you and I forgot.

 

Good skincare products are worth it.  It sounds like you're well stocked, but if they aren't working for you, don't be nervous about trying others. 

 

I hope your writeup does get published and you get credit!

I don't know who said that, but it's a great idea and therefore I could not have possibly have said it.  And if I had, well thank you for reminding me of it.

 

They are.  I was out of some lavender products, some scrubs, and I just needed to replenish things I hadn't in a bit.  But for other face products, I am Very Solid indeed.

 

I hope it does too!  Thank you for chiming in and being so kind!!

 

On 10/2/2018 at 4:02 PM, Kishi said:

Mmm, yeah, that could be an issue for you as a bard. I don't really know what to tell you on this one - new territory. I've not noticed a lot of hand/finger hypertrophy between bells and bodyweight, and I can't say that the training cost me any typing ability. Which is not the same thing, really, but.

I know that I already have pretty strong hands/fingers, but I will be careful.  I've noticed something akin to carpal tunnel after arm day, especially on my right side.  I'm sort of watching everything as I add new exercises, and trying to figure out if they will help or hurt my technique.  I guess I would feel okay if I had to adjust training secondary to Being a Bard, but at the same time training is important to be a bard.

It is also important to note that I have BULGY hand veins.  It cracks me up. #bardproblems

 

On 10/2/2018 at 4:02 PM, Kishi said:

Sounds like you're doing the best you can. Training needs to fit life and make it better; if either criteria is broken, then it is not helping you and needs to be reconsidered.

 

And hey, hangs don't hurt things either. And I wouldn't say that it'd be useless to do 10x10s or to combo that up with push ups. Sounds like a real challenge, actually. Could totally dig it.

This is a good point.  I get frustrated when I can't get to the gym because I have to practice, but at the same time, practicing is a "workout" too.  I've definitely come off the bench sweating many times.

 

Yeah?  It is a good and suitable challenge?  I'm thinking that will be my next arm day, is 10 circuits of 5 pushups+10 second hang.  I'm at 4 circuits now, and I think I'll go up in increments of 2 circuits to be safe.  

 

On 10/2/2018 at 4:02 PM, Kishi said:

 

Good answer to the problem! Smarter than me; I used to just push myself to starve. 

If only I had the self discipline for that.  I get worried I'll pass out and then I have to eat something XD

 

On 10/2/2018 at 4:02 PM, Kishi said:

 All in a day's work!

well it's really helpful and I appreciate it.

 

On 10/2/2018 at 4:02 PM, Kishi said:

Yup! Keep killing it! It ain't dead yet!

 

Yikes well I just had my flu shot yesterday and I think I had some symptoms from it.  I would be mad at my immune system for being so reactive, except I really like my immune system the way it is and I don't want it getting any ideas about walking away from this gig.

I have also discovered putting mead in tea is not a bad idea, and may in fact be a good and nice thing to help me feel a touch better and sleep maybe a touch better too.

 

Well, overall this week's workouts are getting busted.  I took today off to rest at home, tomorrow I'll be going to one church to practice, and friday to a different church for rehearsal.  I may or may not workout saturday--maybe just rest, given that sunday is going to be a double whammy of a 2 ish hour service backed onto a bell rehearsal.  After that I will almost certainly gym to relax and give myself a break.  

 

Today's Bard Realization: Going to the gym helps me work out all that anger and emotion I normally had to take time at the piano or pipe organ to workout and have nonproductive exhausting practices.  Now I have better emotional stability and control, and can infuse emotion into the music, instead of letting it overtake the notes into mistakes and errors.  It is interesting to note.  My discipline needs improvement.  I think I am tired, and then I get distracted.

 

To that end: bedtime

 

Thanks again all, you guys are great.

[Kishi]

11 hours ago, Treva said:

If only I had the self discipline for that.  I get worried I'll pass out and then I have to eat something XD

 

Hey, it takes self-discipline to engage in self-care too. Girl's gotta eat, right?

 

11 hours ago, Treva said:

I have also discovered putting mead in tea is not a bad idea, and may in fact be a good and nice thing to help me feel a touch better and sleep maybe a touch better too.

 

Aw, come on, you can't just say that and not tell us more. Details!

 

11 hours ago, Treva said:

Well, overall this week's workouts are getting busted.  I took today off to rest at home, tomorrow I'll be going to one church to practice, and friday to a different church for rehearsal.  I may or may not workout saturday--maybe just rest, given that sunday is going to be a double whammy of a 2 ish hour service backed onto a bell rehearsal.  After that I will almost certainly gym to relax and give myself a break.

 

Hey, whoa, hold up. Remember, you just said:

 

11 hours ago, Treva said:

This is a good point.  I get frustrated when I can't get to the gym because I have to practice, but at the same time, practicing is a "workout" too.  I've definitely come off the bench sweating many times.

 

So, you won't be getting sets and reps. Oh well. Annoying, but life calls. If we were Crossfitters, I'd say you were hitting WoDs instead of formal training, but it's not like that doesn't work either, right?

 

11 hours ago, Treva said:

Today's Bard Realization: Going to the gym helps me work out all that anger and emotion I normally had to take time at the piano or pipe organ to workout and have nonproductive exhausting practices.  Now I have better emotional stability and control, and can infuse emotion into the music, instead of letting it overtake the notes into mistakes and errors.  It is interesting to note.  My discipline needs improvement.  I think I am tired, and then I get distracted.

 

Exactly. Do violence to the weights and you won't have to do it to the music.

 

Good luck with practice and rehearsal!

[Treva]

10 hours ago, Kishi said:

Aw, come on, you can't just say that and not tell us more. Details!

so I have this honey lemon tea and I've been adding some sweeter mead (just 1-2 mls), in the tradition of hot toddies.  It was a good idea, I think, since I'm not much of  a drinker and alcohol puts me out like a light.

 

10 hours ago, Kishi said:

So, you won't be getting sets and reps. Oh well. Annoying, but life calls. If we were Crossfitters, I'd say you were hitting WoDs instead of formal training, but it's not like that doesn't work either, right?

what are WoD's? but alright that works I suppose?

 

10 hours ago, Kishi said:

Exactly. Do violence to the weights and you won't have to do it to the music.

 

Good luck with practice and rehearsal!

this...makes sense.  I wish I'd thought of it before!!

 

 

[Kishi]

11 hours ago, Treva said:

what are WoD's? but alright that works I suppose?

 

WOD stands for Workout Of the Day. It's a term given to describe the random nature of Crossfit programming. So you might do one set of moves one day and then come back and have a completely different set of moves the next day.

 

Kind of like with practice, you know? One piece one day, one piece the next. In martial arts, one set of moves one day, another set another day, depending on which teacher leads that day.

 

So, you know. It's not like you're able to hit your sets and reps like you want to, but the flip side is you're doing something and it's a thing you want to do, so.

[Treva]

On 10/5/2018 at 10:14 AM, Kishi said:

 

WOD stands for Workout Of the Day. It's a term given to describe the random nature of Crossfit programming. So you might do one set of moves one day and then come back and have a completely different set of moves the next day.

 

Kind of like with practice, you know? One piece one day, one piece the next. In martial arts, one set of moves one day, another set another day, depending on which teacher leads that day.

 

So, you know. It's not like you're able to hit your sets and reps like you want to, but the flip side is you're doing something and it's a thing you want to do, so.

That makes a lot of sense, and I took it a bit to heart to rethink things, especially since I'm trying to balance quality gym time with quality practicing.  On days I do less practicing, I can do more gym, and on days I do more practicing, I'll have to modify my gym routine.  I also did some googling, and I found this thing from a dancer named De Luz in new york, who did his own rehab to return to dancing.  He's come up with some exercises he's calling "dancer fit".  I like the body mechanics, but I was thinking why not design my own program for pipe organists?  I have the knowledge, so why am I not applying it?

 

So I'm going to start with some of his program, but thinking ahead for "more practice/less exercise days."  This is me laying out thoughts.  

Spoiler

 

The perfect organist has

Base: a core like a rock.  This is a core you can crush beer cans with and is made of adamantium.  This is a core that can hold pilates Teaser for minutes.  Motions to focus on: keeping a strong and steady core no matter what your arms and legs are doing.  Pilates already does this for me.

 

Stamina: This is work, it is hard, and concerts are long.  Heart health should always be at the center of whatever I do.

 

Balance: this goes with core and stamina.  You have to know your body, know your center, and work from a point of balance to maintain that through your playing.  I already have a yoga balance flow that I take about 2 min per leg to do, but I've seen some ballerinas using one foot bosu ball practice.  I don't know if I'm there yet, but I'll work on my balance some more.

 

First assist: Back muscles and upper arm:  One of the hardest things is to play a heavy action tracker.  Poor technique ruins hands.  A strong back that provides weight and power can mitigate the force needed to depress a key, leaving finger/wrist extensor/flexor groups to stay labile and flexible.  Motions to focus on would be shoulder extension and flexion, elbow extension and flexion, rotator cuff stability.  It's a large muscle group movement that goes from rhomboids/trapezius/lats and more deeply from the paraspinal supportive muscles, through the delts/biceps/triceps to the elbow to push forward from the back down into the keys.  It's actually perfectly approximated in both the pushup and locust pose.  Here is where I really don't want to use machines, because it is truly a compound movement.  I don't want to isolate groups--I want to teach them to work together in a compound movement with additional weight, so using the same group at the bench is effortless and gives me more artistic range.  

 

Second assist: Thigh muscles.  One dangerous injury that organists frequently suffer are torn quadriceps tendons or torn hamstrings.  These muscles need to be flexible and strong--we have to depress keys, but also do cheerleader splits.  It's not so much a marching motion, probably most like the scissor kick in swimming or cycling motions.  it's about reaching down to stroke or lean into the keys, and rolling from one aspect of the foot to another.  The reaching down I'm already doing with cycling, and frankly my thighs have never been a weak point for me.  (realizing that bodyweight squats were things people practiced was a revelation to me).  But I could stand to stretch more always, especially since a muscle tear would be the result of muscles that are overcontracted.  Strong and flexible.  

 

Third assists: ankle plantar/dorsiflexion: much of pedal technique depends on agile plantarflexion/dorsiflexion/inversion and eversion.  I have a few thoughts on how to work this.  Also, my foot and lower leg position sense is truly lacking; I fumble over the pedals frequently and while this is remedied with practice, I really could use some help with toe point drills, especially without looking.

 

The last thing I should do is spend this week, which is essentially tech week, analyzing my movements and figuring out what are similar strength training or conditioning exercises I can add to my regimen.

 

 

I think my planned schedule is good for light practice days.  But for heavier days, especially when I'm going to a church and really don't have time for gym, a good regimen could be S&S with my 20lb at home, and the strength training for the day.  The one thing that isn't as much in these ballet exercises seem to be arm/upper back focused exercises.  I think I'm making up for it with my arm day, but if I'm at home I need a substitute for pullups/hangs/inverted body rows.  Would regular weight rows work? 

 

Light practice days/post playing cool downs: Full cardio, full strength training (arms, abs, or ballet).  Gym necessary.  

Medium practice days: Reduced cardio, full strength training (arms, abs, or ballet).  Gym optional.  Cardio options include jumping jacks, burpees.  Looking for suggestions!

Heavy practice days: full strength training only with heavy stretching (abs or ballet).  No gym.

Must do full cardio 4x per week.

 

 To deal with the plantarflexion dorsiflexion strengthening as well as maintenance of flexibility, I think I will focus on making it look as effortless as possible.  There's a lot of artistry in making something look easy, and that could help me with similar movements on the bench.

 

Looking ahead to this week:

sunday: can get to gym

Monday, Tuesday: definitely no gym

Wednesday, Thursday: one day will have to get to separate church

Friday, Saturday: rehearsal, wedding.  

This is equivalent to a tech week for me, with sunday, monday, tuesday, worTh, Friday, and saturday rehearsals or performances.  Sunday is arm day, my midweek will be abs, and the rest of my midweek days I'll work on getting some of the ballet movements up to speed so I can use them next week.  They look like things I can easily do at home, and I'll only need to eventually pick up a resistance band once I'm comfortable with the forms.

 

tl;dr would greatly appreciate advice on home no-equipment or kb exercises that are cardio or upper back/arms.  Also, spatial awareness and point drills with feet.

 

[Kishi]

On ‎10‎/‎6‎/‎2018 at 12:20 PM, Treva said:

tl;dr would greatly appreciate advice on home no-equipment or kb exercises that are cardio or upper back/arms.  Also, spatial awareness and point drills with feet.

 

Burpees are definitely a good option for cardio. More good cardio options include mountain climbers, squat jumps, "grasshoppers" (from push up position, take ankle to opposite hand, back and repeat), sit outs (from push up position, twist body into side plank position and stick leg out opposite side). KB exercises for cardio include the swing and the snatch; both will work the heart, with Swings emphasizing the hamstrings and Snatches emphasizing the thighs. Be mindful, however, that Snatches are a more skillful movement and you can bang yourself up if you're not careful with them.

 

Upper back/arm exercises with no equipment... dang, that's a tall order. Um, one exercise I've seen and used to good effect is one whose name I do not know, but you basically lie down on the floor face up, then drive your elbows into the ground. It activates a lot of the muscles of the upper back, but you have to make sure that you're not using your core to sit up and cheat the rep. A couple others:

• Swimming Super Mans: lying prone, arms out front, raise yourself using the erector spinae so that your upper body is off the floor, arms raised out front. Maintaining that position, swing the arms in a controlled motion back and forth.
• Doorway rows: get up nice and close to a doorway. Closer! Get a grip on the doorway with one hand. Set your feet so that your toes are on the doorway and only your heels are touching the ground. Lower yourself and keep your grip on the doorway. Pull yourself up, being mindful to keep your body straight and in parallel with the doorway. (note: this is a unilateral movement; in order to promote symmetry of development, start with your Strong side and finish with your Stronger side [because you do not have a weak side]).

Using the kettlebell, rows are a good move for the upper back and arms. Press is good for shoulders and triceps, and of course Curls for the Gunz.

 

As for spatial awareness and point drills, that's a little outside my wheelhouse. I would imagine sword work is good for awareness. Calf raises maybe for point work, which will definitely give you stamina in the relevant muscles, but I'm a little leery to prescribe those given how much you're doing already.

 

Keep in mind - a good way to get better at a thing is to do that thing a lot. There's nothing wrong with assistive exercises, but there is potential for burnout and overloading those movement patterns. So whatever you do, be mindful, and don't be afraid to stop if you get some pain that doesn't feel right.

[Mistr]

Caught up! My goodness, you've been busy.

 

I agree with Kishi on supermans. There are several variations that work different muscles in the shoulders. All of them start by lying face down and extending the legs so that only the hips and thighs are touching the mat. Arm options: straight above the head, straight out from the shoulders, "hands-up" with elbows straight out from the shoulders bent at 90º, elbows in at sides with forearms out at 90º, or arms pointed towards feet with shoulder blades squeezed together. The first four came from my physical therapist when I had shoulder complaints. The last one is from a yoga series. Hold 30-60 seconds, relax, and do another set.

 

Steve Kamb has a video of doing inverted rows using your kitchen table. This assumes you have a sturdy table. I think the door frame idea is safer.

 

I'm a big fan of ankle circles. Stand on one foot and do rotations with the other foot, 30 circles each direction. If you want to add a balance component, do it with your eyes closed.  You can add in toe raises whenever you are standing around waiting for something. You have tea in the microwave for a minute, do a set of toe raises.

 

As for the self-image issues at the gym, looking like you know what you are doing counts for much more than superficial appearance. You can be a badass who goes in and does feats of strength with any type of physique. It won't be long before you are intimidating all those buff guys.