Friday

Day 1 Training Friday

Warm up

2 min row 2:25 pace

2 min AD light

X3

 +

Plank 30sec

Good mornings with pvc 10

Groiner stretch even on both sides

X3

 

Workout

A1. Close Grip Bench Press (CGBP) 10-15 reps x 3 sets; rest 15sec (build per set start easy and make third set tough stop before failure)  

55Lb, 60 lb and 70 lb for 15 

A2. Single Arm Bent Row 10-15 x 3; rest 1min 

15 lb, 20, 20lb - easy but had to watch back position 

B1. Strict Pull up 8-12 x 3-4 sets : 15sec 

 10, 8, 6,  - failed at 6 on third round - really trying to keep strict - have to focus on no kip

B2. 10 walking lunges each leg slow and strong x 3-4sets; 1min 

No problems here - right leg drag back on a few but corrected - balance an issue near end 

C. Max rep Knee to Elbow; rest 2-3mins 

13 KtoE -- I felt I could have done more, but lower back began to rub/pop each time I came out of the "crunch"  so I stopped to test soreness - none to report. 

Cool down 

Row 5mins slow - 948 Meters

Stretch Hip, Shoulder 

Work out went well, no post soreness or other issues.  I liked the Format of this - worked well.   A note on the Heart rate monitor - no battery for watch - darn - will start on Monday.  Sorry I didn't post earlier - Friday ended up being a bit busier and other issues popped up that kinda made the day lets say - interesting.

Mood:  Ok, depression due to marital issues is a bit overwhelming at times, but hopefully this will start to even out.  Really trying to focus on some deep breathing techniques.  Tuesday pool sessions I am finishing with Ai Chi session which helps with relaxation.

Weight:  Down 3 lbs this week which is good- due to better diet and decrease to no alcohol intake. Overall 3 glasses of wine and one beer this week.

Rolfing Appointment  Friday
A note on Rolfing as a reminder:
 Ray McCall, a Certified Advanced Rolfer in Boulder, once said that what Rolfers do can be summed up in three words: palpation, discrimination and integration. We palpate, or touch the tissue, feeling for imbalances in tissue texture, quality and temperature to determine where we need to work. We discriminate, or separate fascial layers that adhere and muscles that have been pulled out of position by strain or injury. Finally, we integrate the body, relating its segments in an improved relationship, bringing physical balance in the gravitational field.

To correct internal misalignments, a Rolfer uses mild, direct pressure to melt or release facial holdings and allow the body to find health through the re-establishment of balance. It is currently believed that the slow, deep strokes of Rolfing SI stimulate intra-fascial mechanoreceptors (sensory neurons of the muscle nerve), which in turn trigger the nervous system to reduce the tension of the related muscles and fascia.

Put another way, Rolfing SI allows the brain and nervous system to “re-boot” areas of the body that are receiving too much electrical stimulation (chronically tight or sore muscles). Once a healthy level of muscle contraction is established, the person’s entire structure is free to express a pain-free form.

Sessions 4-7: Four through seven are referred to as “core” sessions and examine terrain found between the bottom of the pelvis and top of the head. The idea of core also includes the deep tissue of the legs for its role in support.

Session four begins this journey, its territory extends from the inside arch of the foot and up the leg, to the bottom of the pelvis. The fifth session is concerned with balancing surface and deep abdominal muscles to the curve of the back. Session six seeks to enlist more support and moment from the legs, pelvis and lower back, while the seventh session turns its sole attention to the neck and head.

- Session 4 of 10: Worked on inside line of legs.  The inside line of leg did not match right to left.  The left hamstring was not oval and pulled out of position quite a bit.  - very thick musculature and ligaments in left leg, foot and pelvic floor.  Will see how balance improves due to session.  Improved issue with left pelvic area - i.e. -- when I sit cross legged prior to session left leg could not go parallel to floor.  Now I can sit pain free with legs in position.  still have some work to do but it is much improved.  We are going to start taking before and after pictures in order to see difference. 

Diet:  Have picked up Practical Paleo- starting Athletic Diet for family on Monday.  Nutrition has been better.

Really focusing on the Athletic Performance diet for whole family.  This works well for me also as it mirrors the Cholesterol diet fairly closely so I am hoping that will start to make some improvement there.