Erick the Red: Harnessing my Fury

[Erick the Red]

Day 16, Tuesday, 20 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 2/7 for the week.  Went over in fact.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 1/7 for the week.  Thorough stretching after lifting.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 1/2.  Plan to get in again Wednesday evening.

Warmup rowing 5 minutes

Barbell squat 45 pounds x 10 reps, 95x5, 135x5,5,5,5,5  The last couple reps on the last sets were hardest at the bottom, "in the hole" I think is the term.

Seated row machine 30x10, 90x10,10,10,10,10

Barbell bench press 45x10, 95x5,10,10,10

Seated pulldown machine 90x10,10,10,10,10

Lots of stretches

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 1/2 still.

[Librarian of Doom]

Yay, workout! 

 

One of the things our coaches had us focus on to help with getting out of the hole is to use the squat reflex. When you get to the bottom of your squat, if you sort of "bounce" down a little, your body will reflexively start you upwards again. Unless you're trying not to do that for strength reasons, of course.

[Xena]

Come visit us in Alabama.  Leave the cold home this time.

 

Might someday. I tried to do an Alabama marathon last winter but got the flu. Have a friend in Tuscaloosa, so might make another try at the Birmingham marathon in 2016. If we're still hanging around the forums next year, I'll drop you a line and see if you live in the general vicinity of either place.

 

Yay, workout! 

 

One of the things our coaches had us focus on to help with getting out of the hole is to use the squat reflex. When you get to the bottom of your squat, if you sort of "bounce" down a little, your body will reflexively start you upwards again. Unless you're trying not to do that for strength reasons, of course.

 

Love learning new things here. Never heard that before, but can picture it and it makes good sense.

[CourtnieMarie]

getting better at the water! something that helped me is making sure I drank 16oz during my morning routine (before I left for work). This got me off on the right foot and didn't leave me having to chug water at the end of the day... and i still do it!

[Erick the Red]

One of the things our coaches had us focus on to help with getting out of the hole is to use the squat reflex. When you get to the bottom of your squat, if you sort of "bounce" down a little, your body will reflexively start you upwards again. Unless you're trying not to do that for strength reasons, of course.

 

I may try that, especially if I get stuck.

 

Might someday. I tried to do an Alabama marathon last winter but got the flu. Have a friend in Tuscaloosa, so might make another try at the Birmingham marathon in 2016. If we're still hanging around the forums next year, I'll drop you a line and see if you live in the general vicinity of either place.

 

I am 1.5 hrs north of Birmingham, which for me is about half-way to Tuscaloosa farther south.

 

getting better at the water! something that helped me is making sure I drank 16oz during my morning routine (before I left for work). This got me off on the right foot and didn't leave me having to chug water at the end of the day... and i still do it!

 

I'm glad to hear that you made a lasting habit of it.  That is my goal too.

[Erick the Red]

Day 17, Wednesday, 21 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day (barely). 3/7 for the week.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 2/7 for the week. Rolling before bed.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2. 

Warmup rowing 5 minutes

Barbell deadlift 45 pounds x 10 reps, 135x5, 195x5,5

Dumbell standing overhead press (2x35)x6,6,6,6,6

Farmers walk (Two 35-pound plates) Three laps, with breaks between

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.

20 minutes on the treadmill after lifting, 10 minute/mile pace.

 

Woke with nearly-whole-body soreness this morning that I am starting to associate with deadlifts.  Not bad.  Did not get these last year, but I think I am pushing the weight faster this time.

[CourtnieMarie]

nice! the running will help the DOMS along with staying consistent with lifting

[Raxie]

Ah I can't wait to get into some good DL numbers so I can start feeling sore.  Not that I enjoy being sore, but the occasional soreness makes me feel like I am pushing myself.  Right now with how low I started out I sometimes feel like I'm getting jipped in my work outs.  But my form is gonna be super kick ass. I do find foam rolling helps tremendously though if it's starting to bother you.  I know that's one of your goals but just putting in some encouragement to keep at it!

 

You're doing awesome this challenge and this week! Great job

[Erick the Red]

nice! the running will help the DOMS along with staying consistent with lifting

 

Hope so.

 

Ah I can't wait to get into some good DL numbers so I can start feeling sore.  Not that I enjoy being sore, but the occasional soreness makes me feel like I am pushing myself.  Right now with how low I started out I sometimes feel like I'm getting jipped in my work outs.  But my form is gonna be super kick ass. I do find foam rolling helps tremendously though if it's starting to bother you.  I know that's one of your goals but just putting in some encouragement to keep at it!

 

You're doing awesome this challenge and this week! Great job

 

Ten pound per week adds up fast.  Stick with it, and you will be pulling serious weight soon.   

 

Thanks.

[Erick the Red]

Day 18, Thursday, 22 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day (again barely). 4/7 for the week.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 3/7 for the week. Rolling before bed.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.

[elinox]

Your earth and metal goals are good this week. But is there a way to boost your water goals though? Maybe drink water with breakfast and lunch too?

[Erick the Red]

Your earth and metal goals are good this week. But is there a way to boost your water goals though? Maybe drink water with breakfast and lunch too?

 

Yes, drinking with meals helps.  I need to spread it out over the day, and that is a good way to cue the habit.  This morning I did better and drank water before I left home, and then even though work was hectic (and most of the day away from my desk) I am up to almost three liters before I leave.  So since I drink about a liter of water with my vitamins and stuff at night, and at least a half liter (16 oz) with dinner, I should be good for today.  It is when I forget/put off drinking in the morning that it starts to get difficult.

[rowan]

Ah, the deadlift- a human body united in soreness.  4/7 is good for water - maybe try things like tea to get more fluids in?  I can't remember if I already said that.  It's totally possible.  Still a decent idea though.  

[Librarian of Doom]

I'm with Raxie--a little soreness makes me feel like I'm making progress. I've never had whole-body soreness with deads, though, usually just the quads and hammies. But everybody's body mechanics are different.

[Erick the Red]

Ah, the deadlift- a human body united in soreness.  4/7 is good for water - maybe try things like tea to get more fluids in?  I can't remember if I already said that.  It's totally possible.  Still a decent idea though.  

 

Tea or water in this case would be the same.  Either way, if I get off schedule and would need to drink two (additional) liters of anything after seven PM there are going to be challenges.

 

I'm with Raxie--a little soreness makes me feel like I'm making progress. I've never had whole-body soreness with deads, though, usually just the quads and hammies. But everybody's body mechanics are different.

 

I feel the pull more with my traps, glutes, and hamstrings than the quads.

[Erick the Red]

Day 19, Friday, 23 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 5/7 for the week.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 3/7 for the week. Forgot.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.

 

 

 

Day 20, Saturday, 24 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 5/7 for the week.  Busy day driving to an SCA event a couple hours each way, taking classes in the morning and teaching a class in the afternoon, and in the middle sitting through a lunchtime feast.  No fighting for me (no time with other commitments) or else I might have made a better effort to keep a water bottle available.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 3/7 for the week. Got home late and forgot again.  What a terrible week for this goal!  Only five lousy minutes!

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.

[Xena]

Glad you got to the SCA event. Even if it messed with your challenge a bit, it seems to fit well with your broader goals. Hope it was lots of fun!

[Erick the Red]

Glad you got to the SCA event. Even if it messed with your challenge a bit, it seems to fit well with your broader goals. Hope it was lots of fun!

 

Went with the whole family, which meant I spent half the lunch-fest in the hallway since my one-year-old did not want to sit around in the big room full of people and food.

 

My older two attended a class that they enjoyed on what it was like being a medieval/Renaissance-era stage magician:

 

Theory and practice of magic as a performance art, taught by a professional magician. We will cover three period tricks from Scot’s Discoverie of Witchcraft, 1584, for close-up, parlor, and stage. The class will be sworn to secrecy and real working methods will be taught.

 

I learned how to make something called a "Skjoldehamn hood", and a little about the poor fellow wearing it that they found in the bog in Skjoldehamn, Norway:

 

 

(She wasn't found in the bog, just the hood that they patterned this from).

 

And my class on "Life at a Medieval University" turned out really well.  I had enough people turn out that I did not feel left out, but not so many that I was intimidated. 

[Librarian of Doom]

Fun weekend!

[artemisia victoria]

Sounds like an awesome weekend!

[Erick the Red]

Day 21, Sunday, 25 Jan 2015

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. Still 5/7 for the week. Lazy morning, and did not pace myself well.  Still got more than 2L.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 3/7 for the week. Remembered after I was already in bed after another late night.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.

[Erick the Red]

Week 3 roundup

 

Water:

Goal 1: Stay hydrated: 4 liters of water per day. 5/7 for the week. Weekends continue to be my bane.

Goal 2: At least five minutes of pre-hab/re-hab per day, using The Stick and the foam roller. 3/7 for the week. Worst week ever for this.  At the start of the challenge, making this into a daily habit seemed like a piece of cake.  I need to find a good cue, like right after flossing me teeth I floss my muscles, something like that.

 

Earth:

Goal 3: At least two days per week of lifting heavy iron in the gym. 2/2.  Just did the minimum, but at least I got that.

 

Metal:

Goal 4: At least two times per week, twenty minutes or more of metabolic conditioning. 2/2.  Same.

[rowan]

Someone needs to invent muscle floss like, right now.  But until they do, incorporating the prehab/rehab into your preexisting routines makes sense - maybe there are some ways you can make it easier, like rigging a super intense rube goldberg machine wherein you must foam roll in order to retrieve your car keys from a revolving pie display?  Something to think about.

 

Also, you always do the coolest stuff on the weekends!  I need to see if there's anything of that ilk in the NYC area...

[Erick the Red]

Someone needs to invent muscle floss like, right now.  But until they do, incorporating the prehab/rehab into your preexisting routines makes sense - maybe there are some ways you can make it easier, like rigging a super intense rube goldberg machine wherein you must foam roll in order to retrieve your car keys from a revolving pie display?  Something to think about.

 

Also, you always do the coolest stuff on the weekends!  I need to see if there's anything of that ilk in the NYC area...

 

I will think about that (crazy) machine.  In the meantime, I will put my rolling stick on my pillow in the morning.

 

You probably did not know this, but you are probably a resident of the Crown Province of Østgarðr (http://www.ostgardr.org/) (and don't ask me how to pronounce it).  It is part of the East Kingdom, a regional chapter covering the northeastern US and eastern Canada. In turn, Østgarðr has several sub-chapters, or cantons: Brokenbridge (Brooklyn), Northpass (the Bronx, Westchester, and parts of Putnam County), Whyt Whey (Manhattan), and Lions End (Nassau County).  There are regular local events in NYC as well as kingdom-level events. 

 

Just show up to any of the above, claim to be interested, and even if you don't have anything to wear, they will help.  Every group has loaner's garb, what we call "Gold Key" around here, although it might be called something else in your area.

[Jakkals]

You are doing very well. Here are some girls in armor for you.