Thursday, April 3, 2008

Z Dynamic Joint Mobility drills

I slept very deeply last night and woke up having slept over 8 hours .. a possible PR. Weight 179 3/4 lbs. I'm not surprised by the good quality sleep as all the Z work yesterday was both mentally and physically demanding.

My right elbow was fairly sore this morning but surprisingly my left knee had gained some unexpected flexibility. Specifically, I can almost get with in 10 to 15 degrees of being completely in the hole (calves pressed against hamstrings) on BW front squat. I attribute this to the aggregate of the Z consult, all the extra Z drills I did in my cubicle at work, and the additional hour and half of Z drills I did last night before going to bed.

All throughout work today I performed R-Phase with an emphasis on special Z drills that Luis had specifically designated for me. Here is a list of some of exercises to give a little feel for the areas of focus associated with Z-Health Dynamic Joint Mobility drills:

  • sliding nods with a focus on C6, the vertebra just under top most protruding one (C5)
  • lumbar circles
  • lumbar hour glasses
  • posterior left hip circles with left ankle pointed up and angled outwards
  • 20 deg knee circles with balls and heels of feet always maintaining contact with the ground

To address my specific imbalances, all my drills were to be performed with my head pointed straight ahead and eyes looking to the left.

This evening I was feeling quite a bit better. In particular my right elbow was feeling as if I had taken four 200 mg tablets of Ibuprofen and had iced all day .. I had done neither and relied only on Z drills. It felt so much better that after a Z warm up, I did a little BW work to test the waters while making sure there was absolutely no discomfort:

BW 6,7,5 Power Wheel Roll-outs, Holds and Back while on my knees @ 3 mins rest /rung

BW 4,1,2,1,2 Fighter pull-ups @ 3 mins rest /rung

None of this was very taxing but I know well enough to proceed cautiously. In all a day with substantial progress on my road to recovery.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato, Toor Dal and Green Gram Curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana

Morning Snack:
4 small handfuls of roasted almonds

Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
1 large orange

Afternoon snack:
4 handfuls of roasted almonds
4 oz of Kefir
4 dates

Dinner:
1/2 glass of red wine
2 bowls of Chinese Ma-po Dou-fu (tofu dish) with brown rice
1 piece of strawberry rhubarb pie
1 scoop of ice cream
2 mint chocolate chip cookies
1 ice cream cone
2 large sesame crackers
1 sesame candy

I was incredibly hungry this evening and satisfied numerous cravings without binging.

4 comments:

Colin said...

Franklin, I didn't think you had a blog! I clicked your pic on comments you left on mine but it took me to a profile....saw a link on Martin's blog then just today :)

I went back a few weeks and started reading your food intake - right below you made a comment about no one ever reading it, but that it helped to make you accountable. That's what I find too - they keep you honest these blogs. What's that you eat for brekkie??

I also noticed that one of your medium goals is to memorise z-health. I am very into memory training and you'd be surprised how easy it is to learn the basics to unleash serious brain power. If you want I could give you a few links and recommend some books.

Keep up the good work my friend.

Franklin B. Herman said...

Hi Colin! I'm very pleased to see you made it over here.

As for brekkie its a combination of Indian cuisines. The most important is an Ayurvedic porridge called Kitchari. It consists of yellow moong dal (dried beans) and Basmati rice. Its seasoned with a ghee sautee of tumeric, fresh ground ginger, mustard seed, garam masala, dried unsweetened coconut, fennel sead and cumin powder. I cook a large batch of it once a week and freeze what I can't immediately consume within a day or so.

I usually will always re-heat with some microwaved sweet potato and left overs of regular Indian cuisine.

I had memorized Z-Health R-Phase last Sep, the new goal is to memorize Neural Warm-up Level 2 a whole new program, although this is now on hold as my Z trainer wants me to strictly focus on R-Phase.

Taikei Matsushita said...

Deep squat flexibility leads you to one legged squat. This is another world you can explore.

Franklin B. Herman said...

Thanks Taikei for the pistol recommendation. Back in Nov, using "The Naked Warrior", I worked up to one barefoot BW pistol each leg. Unfortunately my form was lacking and my back started acting up. I will get back to them eventually.