Phayze: Origins

[Phayze]

5/3

-Shotgun Training: Grip Day

30s finger/wrist circles

Max Hold: Vertical Hang

20s Rest

Max Hold: Kneeling Fingertip Plank

20s Rest

Repeat 2x

-Explosives!

6x3 Kneeling push-offs

6x3 Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-Confusion Fu: Shooting Star w/ Crescent kick

-Good Behavior

29/13 Incline Pushups (chair)

30/16 Knee Tucks

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

Starting a new "grease the groove" style program for explosives, because it integrates better with work. Basically, I'm doing one or two sets of both moves every two hours until I get to six sets. Push-offs are starting to feel stronger - less "worming" and my wrists are adapting to the forces.

Many RD kick-shots require smooth-bottomed shoes. Just sayin'.

5/4

-Shotgun Training: Neck Day

15x wall slides

10x Scap Dips

11/8 Wrestler's Bridge

11/8 Front Bridge (front, left, right)

-Explosives!

8x3 Tuck Jump

8x3 Kneeling push-offs

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-mobility warm-up

-Confusion Fu: Shooting Star w/ Crescent kick (with better shoes)

-Garlic Eaten: 0/3

As long as I'm groove-greasing, I might as well go for the gold. I'll do 2 sets of each move every two hours while at work, making 8 total sets.

5/5

-Shotgun Training: Calves Day

?? Straight Leg Calf Raises

?? Toes Raises

-Explosives!

4x3 Tuck Jump

4x3 Kneeling push-offs

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-Confusion Fu:

-Good Behavior

??/?? Uneven Squats

14/10 Horizontal Pulls (bw rows)

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

All normal activities tabled due to special training at work, which destroyed my sleep for the day. x.x

5/6

-Grip Training:

20s finger/wrist circles

Max Hold: Fingertip Plank

20s Rest

Repeat 2x

-Explosives!

6x3 Tuck Jump

6x3 Kneeling push-offs

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-mobility warm-up

-Confusion Fu: Rolling Dragon Releases Pearl

-10:00 meditation

-Garlic Eaten: 0/3

Today's training move is just a variant of a move I already know, but it involves footwork that I've been wanting to decode for some time now.

From here out "shotgun training" is out, and "grip training" is in. Alternating hangs and FT planks.

5/6

-Grip Training:

20s finger/wrist circles

Max Hold: Vertical Hang

20s Rest

Repeat 2x

-Explosives!

4x3 Tuck Jump

4x3 Kneeling push-offs

-mobility warm-up

-Confusion Fu: Drilled knee shot variations.

-Good Behavior A

20 Incline Pushups (chair)

17 Knee Tucks

16 Bent Bridges

-Garlic Eaten: 0/3

Starting today, I'm using a new split for GB

Workout A: Pushups, Legs Raises, Bridges

Workout B: Squats, Pullups, Handstand Pushups

Alternate 3x/week.

I only did one set tonight because... let's face it, I was just being lazy. I'm still pretty fried from getting no sleep on Monday night

5/7, 5/8: Rest Days. Geez, do I ever need them. x.x

[Phayze]

5/10

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-Confusion Fu: I forgot. o0?

-Good Behavior B

14/10 Bulgarian Split Squat

8/6 Horizontal Row

50s Wall Handstand

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

Next time, I'm going to do two sets of Wall Handstands. The progression standard is a single 2min hold, but I'll get there faster with more practice.

Using Bulgarian Split Squats instead of CC's "uneven squats" mostly because I don't have anything similar to a basketball for use in that fashion. Sure, the position is more akin to a shrimp squat, but It'll get the job done.

5/11

-Grip Training:

20s finger/wrist circles

Max Hold: Fingertip Planks

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-mobility warm-up

-Confusion Fu: hands-free elbow and neck spins/shoots

-Garlic Eaten: 0/3

5/12

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-Confusion Fu: Left-handed Chainwhip leg turns

-Good Behavior A

31/18 Incline Pushups (chair)

31/14 Knee Tucks

26/13 Bent Bridges

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

Truncated my skills practice by skipping the usual playtime. I didn't want to, but I got caught up with other stuff and was already running late for dinner.

5/13

-Grip Training:

20s finger/wrist circles

Max Hold: Fingertip Planks

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-mobility warm-up

-Confusion Fu: One Poi over the head.

-10:00 meditation

-Garlic Eaten: 0/3

Made 2 sets of 45s with the FT plank! One more of those, and I'll level up. Wound up doing all of my explosives in one session while waiting for a chemical tank to fill at work.

I'm having trouble finding new RD tutorials, so I'm going to start stealing poi moves to practice even though I have to apply them directly with my dart, seeing as how my poi were claimed by The Boy.

5/14

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Hide the Head, Show the Face (CW)

-Good Behavior B

50s/35s Wall Handstand

10/7 Horizontal Row

17/13 Bulgarian Split Squat

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

Stealing again for Confusion Fu, this time from Chainwhip. Chainwhip moves are awesome.This one is an underarm wrap with a duck-out and stall. pretty sweet when it works. painful when it doesn't ><

5/15, 5/16: Rest Days.

[Phayze]

5/17

-Grip Training:

20s finger/wrist circles

Max Hold: Fingertip Planks

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-Confusion Fu: Hide Head, Show Face (again)

-Good Behavior A

30/20 Incline Pushups (chair)

30/18 Knee Tucks

30/17 Bent Bridges

Rest as needed-10:00 meditation

-Garlic Eaten: 0/3

All PRs! 0o

5/18

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-mobility warm-up

-Confusion Fu: "Binding all over the body"

-Garlic Eaten: 0/3

5/19

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-Confusion Fu: Python Turns Over (CW)

-Good Behavior B

55s/40s Wall Handstand

8/5 Horizontal Row

20/15 Bulgarian Split Squat

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

-2/-2 on rows, but

5/20

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose, 30s rest, Repeat

-mobility warm-up

-Confusion Fu:

-10:00 meditation

-Garlic Eaten: 0/3

5/21

-Grip Training:

20s finger/wrist circles

Max Hold: Fingertip Planks

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Learn Tai Chi

-Good Behavior A

30/21 Incline Pushups (chair)

30/21 Knee Tucks

30/19 Bent Bridges

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

More PRs!? The progression standard for most of my current CC movements is 2x40, but I'm capping set 1 at 30 to get set 2 caught up. Once I hit 2x30, I'll go for PRs on set 1 again.

5/22, 5/23: Rest Days.

[Phayze]

Half-Ass Week!! I haven't had one of these for a while...

Most of my fitness activities include 2 sets, so this week I will only be doing 1, and I will most certainly not be killing myself to make it a Max Set. The training portion of Confusion Fu is suspended, so I'll just be doing playtime for 15 min or so. Warmups will not rigidly cling to the usual 5-min standard.

5/24

-Explosives!

3x3 Pop-ups

3x3 Butt kick Jumps

-mobility warm-up

-Handbalance: Max Hold Crow Pose

-Confusion Fu: playtime

-Good Behavior B

35s Wall Handstand

9 Horizontal Row

15 Bulgarian Split Squat

Rest as needed

-10:00 meditation

-Garlic Eaten: 0/3

5/25

Rest day. Hurt my shoulder by falling down today, so I'll be going easier than expected this week.

5/26

-Grip Training:

20s finger/wrist circles

Max Hold: Incline 1 arm Ft Planks (table)

-Explosives!

3x3 Slap Tuck Jumps

-mobility warm-up

-Good Behavior A

37 Incline Pushups (desk)

20 Knee Tucks

20 Bent Bridges

Rest as needed

-10:00 meditation

5/27

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

-Explosives!

3x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: playtime

-5:00 meditation

5/28

-Grip Training:

20s finger/wrist circles

Max Hold: 1 arm incline ft planks

-mobility warm-up

-Confusion Fu: playtime

-Good Behavior B

13 Horizontal Row (knees bent)

15 Bulgarian Split Squat

Rest as needed

-5:00 meditation

5/29, 5/30: Rest Days.

[Phayze]

5/31

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Serpent Entwines Pillar

-Good Behavior A

30/25 Incline Pushups (chair)*

30/20 Knee Tucks*

30/18 Bent Bridges

Rest as needed

-10:00 meditation

*PR!

6/1

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

-mobility warm-up

-Confusion Fu: Butterfly Kick

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-10:00 meditation

Decided to start alternating explosive pushes and jumps, just to keep things brief and focused. Still doing one or the other everyday, though.

6/2, 6/3 Rest Days, because I'm off work, and didn't get around to making good on my self-promise to not slack off on my workout stuff. ><

6/4

-Grip Training:

20s finger/wrist circles

Max Hold: Fingertip Planks

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu:

-Good Behavior B

Testing Day!

22 Pushups (floor)

10 Bent-Leg Inverted Rows

20 Bulgarian Split Squats

23 Lying Knee Raises

Rest as needed

-10:00 meditation

I made my strength workout into my entrance exam for the Nerdwarts Mini Challenge today! Depending on how the mini is structured, I'll probably be upgrading some of my movements prematurely, but honestly I'm okay with that because I was getting tired of some of them anyway. Rows, however, are actually getting REgressed (to bent knees), because I'm having such a hard time getting my reps up.

6/5, 6/6: Rest Days.

[Phayze]

6/7

-Grip Training:

20s finger/wrist circles

Max Hold: Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

-mobility warm-up

-Confusion Fu: Rogue's Sunrise (contact rope dart)

-Good Behavior B

60s/35s Wall Handstand*

16/11 Horizontal Row (bent legs)*

21/13 Bulgarian Split Squat*

Rest as needed

-10:00 meditation

Rubber legs!

6/8

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: B-Dance Basics

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-10:00 meditation

Went through some beginner bboy stuff that I haven't done in ages (6-step, coffee grinder, kick outs, russian kick, etc.)

6/9 - 6/13: Madness! Medical stuff at home kept me from caring too much about my activities and/or my tracking. I did some half-ass stuff when I was able, but nothing worth reporting.

*PR!

[Phayze]

Okay, so things are starting to calm down a bit at home (hopefully they'll stay that way!), so I'm going to tentatively plan on getting my crap back together for this week. I did some reflecting over the weekend and realized that I'm just not enjoying the CC-inspired strength program that I've been working with for the past couple of months - I'm just not seeing teh gainzorz, and I don't really like working that close to the red-line because it makes it hard for me to do all of the other things that I need to do everyday.

To help things along, the current Guild Mini Challenge is all about getting your reps up on certain moves, so I'm going to go back to the sub-max training that I found so effective at that over the winter. Here's the protocol:

Day 1: Test AMRAPs for Pushups, LyingKnee Tucks, Horizontal Row (bent legs), Bulgarian Split Squat.

Days 2, 3, 4, 5: 3 sets of 50% (or so) AMRAP for each move on the agenda, done as a circuit, rest as needed.

Days 6,7: Rest

I'm going to prototype this starting NOW, and I'll fine-tune as needed.

---

6/14

-Grip Training:

20s finger/wrist circles

Max Hold: Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Pop-ups

-mobility warm-up

-Confusion Fu: Sunrise and Variations + target practice

Nerdwarts Cram School: TESTING DAY

26 Pushups (+2)

34 LyingKnee Tucks (+4)

18 Horizontal Row (bent legs) (+2)

27 Bulgarian Split Squat (+3)

rest as needed.

-5:00 meditation

Not bad, considering I barely worked out last week and went into this session feeling pretty ragged! AMRAPS ahoy!

6/15

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Chapue de Couro (capoeira)

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

Nerdwarts Cram School! 50% AMRAP

3x13 Pushups

3x17 LyingKnee Tucks

3x9 Horizontal Row (bent legs)

3x13 Bulgarian Split Squat

Done as a circuit, rest as needed.

-10:00 meditation

"Studies" completed in 14:25. This was a little more tiring than I remember this kind of training being, so tomorrow I'll try lowering the volume to 40% and see how that feels. It doesn't help that I'm still a little stiff from yesterday.

6/16

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Clapping Pushups

-mobility warm-up

-Confusion Fu: More Sunshine, and variations

Nerdwarts Cram School! 40% AMRAP

10 Pushups

14 LyingKnee Tucks

7 Horizontal Row (bent legs)

10 Bulgarian Split Squat

Repeat 2x, Done as a circuit, rest as needed.

-10:00 meditation

Skipped one round of Cram School due to time constraints.

Sunshine is seriously tricky! I wish Rogue had more tutorials for stuff like that...

6/17

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Slap Tuck Jumps

-mobility warm-up

-Confusion Fu: Acro playtime

Nerdwarts Cram School! 40% AMRAP

10 Pushups

14 Lying Knee Tucks

7 Horizontal Row (bent legs)

10 Bulgarian Split Squat

Repeat 3x, Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-10:00 meditation

Backed down a little on the jumps today, because I'm feeling tired.

Tried taking longer breaks between rounds of cram school, and still completed in 12:30. Not that bad!

6/18

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

-Explosives!

6x2 Clapping Pushups

-mobility warm-up

-Confusion Fu: yao shi style rope dart

Nerdwarts Cram School! 40% AMRAP

10 Pushups

14 Lying Knee Tucks

7 Horizontal Row (bent legs)

10 Bulgarian Split Squat

Repeat 3x, Done as a circuit, rest as needed.

-10:00 meditation

Yao shi just didn't melt my butter. Maybe my rope isn't smooth enough...

[Phayze]

6/21

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Chapue de Couro (with rope dart!)

Nerdwarts Cram School: TESTING DAY

31 Pushups (+5)

42 LyingKnee Tucks (+8)

23 Horizontal Row (bent legs) (+5)

33 Bulgarian Split Squat (+6)

rest as needed.

-5:00 meditation

Ouch.... That was the most painful success I've had in a long time!! 40% AMRAP seems to be a good practice level for me - it's easy to recover from, doesn't take a lot of time and clearly got me the results I was after. W00t!

6/22

-Grip Training:

20s finger/wrist circles

Max Hold: Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Clapping Pushups

-mobility warm-up

-Confusion Fu: Mei Lua de Compasso (capoeria)

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

Nerdwarts Cram School! 40% AMRAP

12 Pushups

17 Lying Knee Tucks

9 Horizontal Row (bent legs)

13 Bulgarian Split Squat

Repeat 3x. Done as a circuit, rest as needed.

-10:00 meditation

I wish capoeria moves had shorter names...

6/23

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Dark Wall (rope dart)

Nerdwarts Cram School! 40% AMRAP

12 Pushups

17 LyingKnee Tucks

9 Horizontal Row (bent legs)

13 Bulgarian Split Squat

Repeat 2x. Done as a circuit, rest as needed.

-5:00 meditation

Cut some things short today because I was feeling lazy and unmotivated. Not a good reason, but to my credit at least I established a base-line "half-ass" standard to cling to rather that just check out and leave it all undone. That counts for... something? Maybe? ^^;

6/24

-Grip Training:

20s finger/wrist circles

Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Clapping Pushups

-mobility warm-up

-Confusion Fu: Macaco (capoiera/bdance) Monk Stops Time (rope dart)

Nerdwarts Cram School! 40% AMRAP

12 Pushups

17 LyingKnee Tucks

9 Horizontal Row (bent legs)

13 Bulgarian Split Squat

Repeat 3x. Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-10:00 meditation

Had to change course as soon as I got going with macacos - I don't think it's bad, but I'm pretty sure I pulled something somewhere between my left oblique and hip. Should be back to normal tomorrow, guessing from how it feels now. Glad I did my strength work first today!

6/25

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: Macacos

Nerdwarts Cram School! 40% AMRAP

12 Pushups

17 LyingKnee Tucks

9 Horizontal Row (bent legs)

13 Bulgarian Split Squat

Repeat 3x. Done as a circuit, rest as needed.

-10:00 meditation

Abs feeling better today, so it wasn't much a pull.

6/26, 6/27: Rest Days.

[QuirkyDM]

I'm curious where you arrived at your 40% AMRAP number from. Is this just what feels good to you, or did you experiment with it? I'm thinking this is likely a pretty good number to go with. Grease the Groove is about fast recovery, too, and in that you go between 50%-80% of max. But considering you're doing extra exercise on top of that, especially the explosives, I think these lower numbers make sense.

[Phayze]

A little of both - I tried 3 sets of 50%, but that was more taxing than I thought it needed to be, so I back down to 40% and liked it. I think more experimentation is needed, though. My intuition is that getting the most out of this system would require daily rep totals that are higher than the AMRAP score, though I doubt that it would matter much how one gets there. 3x50%, 4x30%, 3x40%, 5x25%, etc would probably all be valid as long they didn't cause too much fatigue.

My plan is based on GtG, but I train it all in one session rather than spreading it out through the day (like I do for the explosives), so 3x40% "feels like a workout", but doesn't leave me too tired to do anything else and only takes about 10-12 minutes, including 1-2 minute rests between rounds of the circuit. It's one of those "how little can I get away with doing, and still see results?" kind of things. ^^;

It's worth mentioning that I'm fairly prone to burnout for a variety of reasons both personal and physiological, so I would imagine that someone with a higher work/recovery capacity could probably do significantly more reps/day and make greater gains from it. Feel free to be the guinea pig for that one, bro. ^^

[Phayze]

6/28

-Grip Training:

20s finger/wrist circles

Max Hold: Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Clapping Pushups

-mobility warm-up

-Confusion Fu: Playtime only

Nerdwarts Cram School: TESTING DAY

33 Pushups (+2)

50 LyingKnee Tucks (+8)

26 Horizontal Row (bent legs) (+3)

40 Bulgarian Split Squat (+7)

rest as needed.

-5:00 meditation

Didn't sleep well last night, so I used everything I had in me to squeeze out some AMRAPS for the mini, then trimmed Confusion Fu.

6/29

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu: cartwheels

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

Nerdwarts Cram School! 40% AMRAP

13 Pushups

20 Lying Knee Tucks

10 Horizontal Row (bent legs)

16 Bulgarian Split Squat

Repeat 2x. Done as a circuit, rest as needed.

-10:00 meditation

still not sleeping well, but I managed it by trimming a round off of strength training.

6/30

-Grip Training:

20s finger/wrist circles

Max Hold: Max Hold: Vert. Hang

20s Rest

Repeat

-Explosives!

6x3 Clapping Pushups

-mobility warm-up

-Confusion Fu: playtime

Nerdwarts Cram School! 40% AMRAP

13 Pushups

20 Lying Knee Tucks

10 Horizontal Row (bent legs)

16 Bulgarian Split Squat

Repeat 2x. Done as a circuit, rest as needed.

-5:00 meditation

Another night of lousy sleep... this is getting to be a trend. Cut everything down so I could take a break. Also, I strained my hands a bit on yesterday's FT planks, so needed a day off from that in particular.

7/1

-Grip Training:

20s finger/wrist circles

Max Hold: 1-Arm Incline Fingertip Planks (table)

20s Rest

Repeat

-Explosives!

6x3 Catch Tuck Jumps

-mobility warm-up

-Confusion Fu:

Nerdwarts Cram School! 40% AMRAP

13 Pushups

20 Lying Knee Tucks

10 Horizontal Row (bent legs)

16 Bulgarian Split Squat

Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-10:00 meditation

Slept better last night than I have in a week - a good start, but I still only managed one round of cram school.

Hands still hurt, so grip training is on hold.

7/2 - 7/4: Rest Days. Bonus, because it's a holiday weekend. ^^ Hurray for American independence!

[Phayze]

So, I did some reflecting over the weekend, and considering how ragged I was feeling all through last week (and how ragged I am still feeling at the beginning of this week...) I've decided to experiment a little with my protocols.

1) Grip training is on hold for at least another week. My hands feel much better now, and my message therapist/Dad tells me that I didn't do anything serious to them, but we agree that I need to take it easy on them.

2) I've added a new stretching mini-session every day that hits a few of my particularly tense areas. The goal is to practice each the day's poses for 1 minutes each, focusing on relaxing into the stretch.

3) I have opted not to retest my AMRAPS this week because I still feel run down and struggling for maxes sounds counter-productive, to say the least.

4) I'm going to try 4x30% AMRAP just to see how it feels. I don't really want more sets, because that will probably mean more time, but then again smaller sets means less fatigue, and hopefully faster recovery so it should even out.

5) Explosives are also on hold for this week in the interests of focusing on strength training. I'm just not feeling very explody, so I think it's best to let that horse rest.

7/5

-mobility warm-up

-Confusion Fu: Rope Dart Playtime + Blindfold practice

Nerdwarts Cram School: 4x30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 4x. Done as a circuit, rest as needed.

-Stretch: Plow, Camel, Frog - 1min each

-10:00 meditation

4x30% feels pretty good. It took a little closer to 20 minutes than I would have liked, but I know I shouldn't be greedy. I made it a point to rest 90s-120s between sets, which felt pretty nice.

7/6

-mobility warm-up

-Confusion Fu: Qi Gong "7 minutes of Magic"

Nerdwarts Cram School: 4x30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 4x. Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-Stretch: Pigeon L, Pigeon R, Child's - 1min each

-10:00 meditation

Tried out a short Qi Gong video I found on youtube and really enjoyed it! It's very refreshing. Kind of short of confusion fu, but I was running low on time and had to improv.

7/7

-mobility warm-up

-Confusion Fu:

Nerdwarts Cram School: 4x30% AMRAP

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 2x. Done as a circuit, rest as needed.

-Stretch: Pigeon L, Pigeon R, Child's - 1min each

-10:00 meditation

cancelled pushups due to weird pains in my wrist, and cut t

7/8

-mobility warm-up

-Confusion Fu: Qi Gong

Nerdwarts Cram School: 4x30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 4x. Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-Stretch: Pigeon L, Pigeon R, Child's - 1min each

-10:00 meditation

7/9

-mobility warm-up

-Confusion Fu: Playtime

Nerdwarts Cram School: 4x30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 4x. Done as a circuit, rest as needed.

-Stretch: Plow, Camel, Frog - 1min each

7/10 , 7/11: Rest Days.

[Phayze]

7/12

-mobility warm-up

-Confusion Fu: Rope Dart Playtime + target practice

Nerdwarts Cram School: Testing Day!

34 Pushups (+1)

55 Lying Knee Tucks (+5)

26 Horizontal Row (bent legs) (+0)

43 Bulgarian Split Squat (+3)

Done as a circuit, rest as needed.

-Stretch: Pigeon L, Pigeon R, Child's - 1min each

-10:00 meditation

Nothing super-impressive here, but I'm still glad to have gotten some forward movement on most moves. This challenge cycle is almost over, so I'll be switching things up a bit soon. I have plans!

7/13

-mobility warm-up

-Confusion Fu: Acro Play

Nerdwarts Cram School: 30% AMRAP

10 Pushups

17 LyingKnee Tucks

8 Horizontal Row (bent legs)

13 Bulgarian Split Squat

Repeat 2x. Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-Stretch: Plow, Camel, Frog - 1min each

-10:00 meditation

Trying something different: because I just tested yesterday, I'm making today a back-off day to aid recovery and hopefully improve performance for the rest of the week.

7/14

-mobility warm-up

-Confusion Fu: rope dart playtime

Nerdwarts Cram School: 30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 3x. Done as a circuit, rest as needed.

-Stretch: Pigeon L, Pigeon R, Child's - 1min each

-10:00 meditation

7/15

-mobility warm-up

-Confusion Fu: qi gong, 8 brocades

Nerdwarts Cram School: 30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 3x. Done as a circuit, rest as needed.

-Stretch: Plow, Camel, Frog - 1min each

-10:00 meditation

6 hours of sleep, out of bed 2 hours early, 13 hours of work... x_x

7/16

-mobility warm-up

-Confusion Fu:

Nerdwarts Cram School: 30% AMRAP

10 Pushups

15 LyingKnee Tucks

8 Horizontal Row (bent legs)

12 Bulgarian Split Squat

Repeat 3x. Done as a circuit, rest as needed.

-5:00 Myofacial Release (tennis ball, mobility peanut, roller, etc.)

-Stretch: Pigeon L, Pigeon R, Child's - 1min each

7/17 , 7/18: Rest Days.

I think I like the 3x30%, though I'm going to need further experiments to decide where I want to keep the ratio. Start with 7/19, I'm taking a full-on vacation from pretty much all physical training. My CNS needs some time to cool down, so I'm going to spend some time gathering underpants and doing pointless, fun and/or creative things for a while. I'll be back in the action soon, I just need to recover some motivation and make some decisions about how much action I really want to get into.

[QuirkyDM]

More underpants!!! Enjoy the break and see you back soon.

 

[Phayze]

You can never have too many, right? Thanks! ^^

[Phayze]

A week off was glorious! Lots of gaming, Lego building, and a few nights of getting to bed early made a huge dent in my motivational problems.

I'm not quite ready to start singing "Everything is Awesome!" just yet, though. I've decided to see my doctor about these prolonged bouts of low energy, and I'm hopeful that he'll be able to help me figure out why I can't seem to get my act together for more than a few weeks without burning out.

Anyway, stating the new system today, and it's built specifically for working with my known weaknesses, so we'll see how things go.

[Phayze]

STARTING AMRAPS: Tested 7/22/15 and 7/26/15

7 Straight Leg Rows

29 Bent Bridges

30 Incline Pike Press

17 Close Pushups

12 Lying Straight Leg Raises

15 Rookie Shrimp Squat

7/26: Series A (sort of...)

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min - Rope dart play

Strength: Finished testing AMRAPS

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose

I meant to finish the AMRAPing and the end of last week, but somehow let it slip between my excitement over having so few Dailies to complete and my general lack of motivation to do anything other than play Mass Effect.

Regardless! I'm past all that now, and this new plan feels good to me. I'm hitting a lot of the right notes, I'm just not holding them long enough for vibrato to show... for now.

7/27: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 10min Swing Dance tutorials, 5min Rope Dart Target practice

-Strength: Done 3x as a circuit, rest as needed.

2 Straight-Leg Rows

9 Bent Bridges

10 Incline Pike Press

-Stretches: Plow Pose, Camel Pose, Frog Pose

Next Series B testing day, I'll upgrade Pike Press and Bent Bridges to harder variations. Swing dancing alone feels... weird.

7/28: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min Rope Dart play

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose

The 3x30% workouts feel really easy - of that continues and/or I don't see much gain on testing day, then I'll either add another set or go to 3x40%.

7/29: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

2 Straight-Leg Rows

9 Bent Bridges

10 Incline Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

The MINI HAS STRUCK! To help better pull my weight on medbay team for the Nerdiprise Mini challenge, I've added to more stretches to each series, taking my total daily mobility/Flexibility time to 10min. I'll consider bumping it more, depending on how things go, but I don't want to get too carried away, even if flexibility is a focus for me right now.

7/30: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: TESTING DAY - 1 AMRAP Set each. Rest as needed

25 Close Pushups (+8)

16 Lying Straight Leg Raises (+4)

23 Rookie Shrimp Squat (+8)

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

7/31, 8/1: REST DAYS

[Phayze]

8/2: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

2 Straight-Leg Rows

9 Bent Bridges

10 Incline Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

8/3: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

I went to the doctor today and had some blood drawn, so I feel kind of crappy. Taking today off most stuff so that I can recover a bit. Hope it was worth it...

8/4: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

2 Straight-Leg Rows

9 Bent Bridges

10 Incline Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

took a day off from explosives - just too tired to generate that kind of force.

Speaking of tiredness: I got my test results back and found out that I have insufficient Vitamin D, so I'm going to start supplementing ASAP and hope that gets me back to full power.

8/5: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

8/6: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: TESTING DAY - 1 AMRAP Set each. Rest as needed

10 Straight Leg Rows

12 Straight Bridges

15 Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

8/7, 8/8 REST DAYS.

[Phayze]

8/9: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min Rope dart

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

The vitamin D is helping! I'm still a long way from 100%, but I feel better today that I've felt in months. I'm trying hard not to get carried away and burn myself down by getting overly ambitious. I'm going to keep with the program as-is for at least another week, and see how things stand before I ramp up the intensity.

8/10: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

3 Straight Leg Rows

4 Straight Bridges

5 Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

8/11: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

8/12: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

3 Straight Leg Rows

4 Straight Bridges

5 Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

8/13: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: TESTING DAY - 1 AMRAP Set each. Rest as needed

20 Close Pushups (+)

16 Lying Straight Leg Raises (+)

Rookie Shrimp Squat (+)

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

Had to call in to work today due to knee issues, so my usual stuff was either skipped out abridged. Considering the wonky knee and disruption to the schedule, I'm pretty pleased with how much I managed to sneak in!

8/14, 8/15: REST DAYS

[QuirkyDM]

I just started on Vitamin D myself. I usually only take it in the winter, but my latest blood work showed I was a little on the low side now, even though I spend a lot of time outside. I don't know if it's helping for energy, but I think it affects how a lot of other vitamins and minerals get absorbed, so it can't be a bad thing. And for avoiding colds- no colds for me.

[Phayze]

QDM: It's really weird to me how many people have been using Vit D sups. I don't want to get all conspiratorial, but I wonder if there's some shared cause? Some food or water-additive preventing production/absorption? Either way, I'm glad your managing it - I waited waaaaaay to long for this.

I didn't know it had an effect immune response, but that's good to hear! I've had a few too many colds over the past few winters, so maybe this will help. It's definitely boosting my energy, too! I feel way better now. ^^

8/16: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

3 Straight Leg Rows

4 Straight Bridges

5 Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

8/17: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

6 Close Pushups

5 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

Had to be extra careful with squat form because of that knee. Oddly, the bad one hurt more when it was the non-working leg. o0

8/18: Series B

-Explosives: Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

3 Straight Leg Rows

4 Straight Bridges

5 Pike Press

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

I've decided to take tuck jumps off of my rotation for a while - for unknown reasons, my bad knee is being bad again, and more than once I've used my Habitica rewards system to buy my way out of doing the explosives all-together. Hopefully this chance will help both of those things!

8/19: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

6 Close Pushups

5 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

I'm starting to think that my knee pain is the result of overstretching. Going to back off a bit and rethink some stuff.

8/20: Series B

-Explosives: Tuck Jumps and Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: TESTING DAY - 1 AMRAP Set each. Rest as needed

12 Straight Leg Rows (+2)

21 Straight Bridges (+9)

24 Pike Press (+9)

-Stretches: 1min each of Twist Left, Twist R, Plow Pose, Camel Pose, Frog Pose

Holy crap, those are good improvements! o0 I'm going to chalk a lot of that up to getting my vitamin levels back up, though.

Still taking a hiatus from stretching.

8/21, 8/22 REST DAYS.

[QuirkyDM]

Hell, if that's the kind of improvements you get from vitamin levels, I need to start popping multivitamins! Nice work!

[Phayze]

Thanks! ^^ if this keeps up I'll increase my dose.

[Phayze]

8/23: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

-Stretches: 5min random stretching

8/24: Series B

-Explosives: Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

4 Straight Leg Rows

6 Straight Bridges

7 Pike Press

8/25: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

5 Close Pushups

4 Lying Straight Leg Raises

5 Rookie Shrimp Squat

8/26: Series B

-Explosives: Clap Pushups

-Mobility Warmup, 5min

-Confusion Fu, 15min

-Strength: Done 3x as a circuit, rest as needed.

4 Straight Leg Rows

6 Straight Bridges

7 Pike Press

-Stretches: 5min random stretching

half-ass day. Just not feeling it, so I used some Habitica gold to buy off some work.

8/27: Series A

-Grip Training: 2x30s FT Planks

-Mobility Warmup, 5min

-Myofacial Release, 5min

-Confusion Fu, 15min

-Strength: TESTING DAY - 1 AMRAP Set each. Rest as needed

Close Pushups (20)

Lying Straight Leg Raises (16)

Rookie Shrimp Squat (+)

-Stretches: 1min each of Pigeon L, pigeon R, Child's Pose, Bridge, Forward Bend

Pretty sure I have a virus, because everyone around me feels bad, too. Decided to take today off and live to fight another day. Should be fine by Sunday.

8/28, 8/29: REST DAYS