Sunday, May 4, 2008

completing a moderate training session

The 5th day in row of a good night's sleep. Weight: 178 1/2 lbs. Oops .. way north again! My back and elbows feel decent this morning .. will go for a moderate workout.

Z-Health R-Phase

Following Fawn's advice I did lots of R-Phase lateral glides, tilts, thorax's glides and full circles.

Sumo DL Linear PTTP Cycle: (lbs)
Cycle 2: Day 2: 180 x 1 x 5, 160 x 1 x 5

The first rep is always the toughest and the next four much easier but effort and focus was still required. I did remember to try Dr. Cobb's recommendation for a neutral head position and moving eyes up as I lifted. Seemed very natural.

16kg 1 x 30 left
24kg 10 x 10 alternating hands every set approximates every 2 minutes
24kg x 2 x (1,2,3,2,1) ascending/descending ladders
Total reps: 168

Just a little discomfort but after 5 days of no training this really had me gassed. Prior to this I was good for a full 200 reps with the 24kg but I will have to work up to again.

Later in the afternoon my S.O. used her Chinese acupressure massage to really work the adhesions in my upper back. It hurt like hell but later in the evening I was feeling much better.

I did make it to GNC and picked up ZMA. Now I understand Aaron's comment about vivid dreams .. the directions indicate this should be taken before bed to optimize absorption of the minerals.


Diet and Nutrition Log

1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
4 dates

1 large bowl of Kitchari with sweet potato and green gram curry
4 dates
1 tangerine

Afternoon snack:
4 small handfuls of roasted almonds

Dinner (out):
1 large plate of assorted Chinese buffet and sushi
2 small bowls of ice cream


fawn said...

I meant Lateral Head Tilts with a Lateral Glide. Page 76 in the R-phase book. I don't think I was very clear in my last post...
Yes, ZMA should be taken at night before bed time for maximum absorption... it also will make you feel sleepy. Calcium inhibits the absorption of zinc... so an empty stomach is best.

Colin said...

I bet you did plenty of forward head tilts with a throat glide when you were eating that chinese buffet food!!! Mmmmmm I'm hungry now....;)

Franklin B. Herman said...

Hi Fawn,

No problem, I've been doing all the necks drills all along: rotations, tilts, chickens, Egyptians, circles, lateral glides, sliding nods and figure 8s. I did have neck soreness a week ago and after a few days of the neck circuit, it dissipated.

One of my left upper back muscles is still funky but no longer prevents moderate training.

I put the ZMA next to my toothbrush to remind me to take it. Hope it helps.

Hi Colin,

Shoot! You reading that stuff man? Nailed me good dude .. nailed me good ..

Aaron Friday said...

It's supposed to help you sleep better, sleep longer, improve your vitality, strengthen your erections, and fortify your heart.

All told, it should help you recover from hard workouts due to better and deeper sleep. A raging boner is also a sign of vitality and youth.

Aaron Friday said...

There's a powerlifting meet in Whitman, MA, on the 17th of May. You should get some insights into deadlifting if you watch it.