Vashblog

[Vash]

Certified Fitness Trainer [CFT] through International Sports Science Association since 2004. This summer, completing a second certification course for specialization in Martial Arts Conditioning.

Also have my Exercise Science bachelor's.

The only cert's worth a **** are:

ACSM
Cooper Clinic
ISSA
NCSA
Poliquin

The last primarily for the networking, but it's, from what I've seen, a solid course. Everything else is basically "Accepted" learning, wherein you learn immediately after you pay, regardless of the course's cost.

[Vash]

45 minutes, karate (back super-stiff, cramps all over)

Weights
Zercher Squats: 3x5 - 95, 105, 125

Kneeling Cable Crunch: 3x10 - 150

Neutral-Grip Chin-Ups from canvas straps: 3x8

Alternating Arm Overhead Dumbbell Press: 3x5 - 45#, 50, 50

Alternating Arm Dumbbell Biceps Curl: 3x5 - 35#, 40, 40

1-Arm Dumbbell Lateral Raise: 15#, 20, 20

Angled Glute-Ham Raise: 3x5 - 35#, 35, 45

stretch

------------

Got some new insoles from the chiro, called Feet First Orthotics. Seem to make me feel more balanced, and they're minimizing the pronation/supination stuff going on with my right foot. Will report over the coming weeks of changes to my condition.

[Vash]

daaaaaaaaaaaammmmnnn, 9 hours of sleep, still exhausted. mucho eating today, working for 8.5 hours, then more sleep.

Oh, got my new foam roller from EliteFTS; the mobilizer. It's a 4" PVC pipe with a foam shell. weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee.

[Vash]

75 minutes, karate

weights . . .

Zercher Squat: 3x8 - 95, 115, 125

[superset]
Kneeling Cable Crunch: 3x10 - 150#
Angled Glute-Ham Raise 3x8 - 45#, + 20 BW reps on each set
[/superset]

Neutral-Grip Chins from Straps: 3x8
Alternating Overhead Dumbbell Press: 3x8 - 45# [6 reps on 3rd set; new orthotics changing posture, so I'm kinda relearning how to use my body, it seems]

Dumbbell Biceps Curl: 3x8 - 30#, 30, 35
1-Arm Dumbbell Lateral Raise: 3x8 - 15#

stretch

----------------

First, these orthotics will take some time to become natural. I love the feeling of balance, but I can tell I'll be in a weird way for a bit. Hopefully, it's for the better.

[Vash]

Nada. 3 Hours of sporadic sleep, nasty back tightness extending through all joints. Plus, very bummed from getting turned down on all fronts for my business start-up loan.

[Vash]

Kinda the same today. Alarm went off at 5:30, rolled over, it was 6.

Started breakfast at 6:30, looked at the clock, it's 7:00.

WTF?

Early start to work today. **** I miss karate. And weightses.

[Vash]

90 minutes, karate

weights . . .

Zercher Squat: 2x15 - 95#

Kneeling Cable Crunch: 2x15 - 150#

Angled Glute-Ham Raise 2x15 - 35#

Neutral-Grip Chins from Straps: 2x15 - [10,5] , [10,5]

Alternating Overhead Dumbbell Press: 2x15 - 35#

Alternating Arm Dumbbell Biceps Curl: 2x15 - 30#

1-Arm Dumbbell Lateral Raise: 2x15 - 15#

stretch

----------------

Got 30 minutes of sleep last night.

Ugh.

[franco1688]

Nada. 3 Hours of sporadic sleep, nasty back tightness extending through all joints. Plus, very bummed from getting turned down on all fronts for my business start-up loan.

Keep your head up man, it'll work out. It's really hard to get a loan right now with the way the economy is.

[Vash]

Last week = same as previous. Just superetted most of the lifts.

Haven't slept since friday night. Started having cramps in my middle back and neck; eventually led to vomiting, slightly restricted breathing, and a very stiff neck.

Going to chiro today. After I get my oil changed and a haircut.

[Vash]

75 minutes, karate

Zercher Squat: 4x5 - 95, 115, 125, 155

Kneeling Cable Crunch: 4x8 - 150

Angled Glute-Ham Raise: 4x5 - 45#

Chinups from straps: 4xX - 10,8,6,5

ALternating Overhead Dumbbell Press: 4x5 - 45#, 50, 55 [2] 50[3], 45#

Alternating Dumbbell Biceps Curl: 4x5 - 40#

1-Arm Dumbbell Lateral Raise: 4x5 - 15#20, 20, 15

stretch

[Lucas]

75 minutes, karate

Zercher Squat: 4x5 - 95, 115, 125, 155

Kneeling Cable Crunch: 4x8 - 150

Angled Glute-Ham Raise: 4x5 - 45#

Chinups from straps: 4xX - 10,8,6,5

ALternating Overhead Dumbbell Press: 4x5 - 45#, 50, 55 [2] 50[3], 45#

Alternating Dumbbell Biceps Curl: 4x5 - 40#

1-Arm Dumbbell Lateral Raise: 4x5 - 15#20, 20, 15

stretch

looks like you might be feeling better, or is it all a will of steel?

i work in the financial industry, and yep, getting a loan right now is a *****, unless you have very attractive credit. also depends on what the institution's loan portfolio looks like as to the standards they are setting internally. see if you can find a bank with minimal non performing loans with a strong loss reserve.

[Vash]

I feel great now, except for the lack of sleep thing - went to chiro, had spine removed.

The karate was actually easier than it has been; back hurt, but no muscle cramps. The iron was a long haul, with my being exhausted, but didn't irritate things worse than they were.

RE, loaning . . .

I'll definitely keep that info in mind when I go shopping for my loan again. Thanks!

[Lucas]

had spine removed.

LOL, i know how you feel.

[Vash]

90 minutes, karate

[Vash]

75 minutes, karate

Weights
Zercher Squat: 4x8 - 95#, 115, 125, 140

Kneeling Cable Crunch: 4x10 - 150#

Angled Glute-Ham Raise: 4x8 - 45#

Chin-ups from straps: 10, 10, 7, 5

Alternating Overhead Dumbbell Press: 4x8 - 45#, 50 [4,4], 45, 45 [5,3]
((Left arm was starting to pronate, shoulder was rolling forward and in on last set. Noticed increased discomfort from problem areas around T1-2, T7-8, which started immediately before form degradation. Back to which doctor today..))

Alternating Dumbbell Biceps Curl: 4x8 - 35# (no weight increase due to irritation during above exercise)

1-Arm Dumbbell Reverse Flye: 4x8 - 15#

stretch