Stayed in bed an extra hour for a good nights sleep. Weight: 180 7/8 lbs. Both elbows sore.
Performed Z-Health R-Phase throughout the day. I received a Mike Mahler DVD "Beginner Kettlebell Workshop". His snatch and swing teaching methodology are excellent and shed new insight into these exercises.
Although my elbows felt much better this evening they are not 100%, but I decided to try a KB session as I remembered that even back in the the beginning of Feb they weren't perfect and I still went ahead an did two straight months of great KB training. So tonight I did a short KB workout with a mish-mash of different exercises:
32kg 1 x 30 2-Hand swings
Double 32kg 2 x 2 Cleans
24kg 3 x 20/20 1-Hand swing
24kg 2 x 5/5, 2 x 10/10 snatch
Double 32kg 20 sec Farmer Hold both bells in right then left
24kg 2 x 2, 5 x 1 MP with left
24kg 2 x 5, MP with right
I got the idea of the Farmer Holds from one of Aaron Friday's lifting buddies Sean Schniederjan. It was surprisingly easy to pick up two 32kgs with one hand. Holding them for 20 seconds was tough though. I was also pleased to get two sets of 2 reps of 24kg MP with my left. Previously, only a good day could I even get a single with my left.
Snatch total pts = 126 (prev) + 50 (today) = 176 pts
BW Power Wheel On Knees Roll-out, Hold and Back
6,5 @ 5 sec holds
4,3 @ 10 sec holds
The 10 second holds were very strong in the extended position. Again Z drills were mixed in between rungs and exercises.
===================================================================
Diet and Nutrition Log
Breakfast:
1 bowl of Kitchari with sweet potato
1 small bowl of Green Gram Curry
2 cups of coffee with tbs of 1/2 and 1/2
4 dates
1 banana
Morning Snack:
3 small handfuls of roasted almonds
4 oz Kefir
Lunch:
1 bowl of Gujarati green beans with brown rice, sweet potato and Green Gram Curry
1 orange
4 dates
Afternoon snack:
4 small handfuls of roasted almonds
4 oz of Kefir
3 wheat crackers
Dinner:
1 bowl of leftover Sichuan chicken and pork
1 bowl of brown and white
1 moderate helping of cilantro and pan fried salmon
3 scoops of ice cream
2 mint chocolate chip cookies
Monday, April 7, 2008
Sunday, April 6, 2008
Trying out my new Chuck Taylors
Two good nights sleep in a row. Weight: 180 1/4 lbs. My knee felt great and both elbows were just a little sore.
I went to the gym to try dead-lifts with my new Chuck Taylors. I carefully reviewed the material in PTTP:
135 lbs 3 x 1, 185 lbs 3 x 1, 205 1 x 1, 225 no-go
I'll take the 10 lb PR. For some reason to get the weight moving I have to use my lower back .. nothing happens if I try to jump up slowly as discussed in PTP. I don't feel anything else. Once the weight starts then its very easy to lock out.
As a result, I am going to go back to the more conservative approach and really work on my form with the lower weight and build up very slowly per the cycles discussed in PTP. I used the over and under grip with my right the under one. In between every rep I performed various R-Phase drills.
Afterwards, my right elbow was pretty sore so I called it a day. I did go back and re-read PTP and perhaps my head wasn't looking upwards. It calls for pulling with your legs, not back. Like anything worth while this will take time.
===================================================================
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
4 dates
1 banana
Morning Snack:
2 small handfuls of roasted almonds
1 Whey protein shake with 4 oz of Kefir
Lunch (Indian Buffet):
2 plates of assorted Indian food: Pecora, Tikki Masala Chicken, Chana Dal, Spinach Paneer
1 dish of Mango ice cream
1 small bowl of Kier
Afternoon snack:
2 Indian rice balls
Dinner:
1 small helping of cilanto and pan fried salmon
1 piece of pie
1 scoops of ice cream
I went to the gym to try dead-lifts with my new Chuck Taylors. I carefully reviewed the material in PTTP:
135 lbs 3 x 1, 185 lbs 3 x 1, 205 1 x 1, 225 no-go
I'll take the 10 lb PR. For some reason to get the weight moving I have to use my lower back .. nothing happens if I try to jump up slowly as discussed in PTP. I don't feel anything else. Once the weight starts then its very easy to lock out.
As a result, I am going to go back to the more conservative approach and really work on my form with the lower weight and build up very slowly per the cycles discussed in PTP. I used the over and under grip with my right the under one. In between every rep I performed various R-Phase drills.
Afterwards, my right elbow was pretty sore so I called it a day. I did go back and re-read PTP and perhaps my head wasn't looking upwards. It calls for pulling with your legs, not back. Like anything worth while this will take time.
===================================================================
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
4 dates
1 banana
Morning Snack:
2 small handfuls of roasted almonds
1 Whey protein shake with 4 oz of Kefir
Lunch (Indian Buffet):
2 plates of assorted Indian food: Pecora, Tikki Masala Chicken, Chana Dal, Spinach Paneer
1 dish of Mango ice cream
1 small bowl of Kier
Afternoon snack:
2 Indian rice balls
Dinner:
1 small helping of cilanto and pan fried salmon
1 piece of pie
1 scoops of ice cream
Saturday, April 5, 2008
Pull-ups, Power Wheel and Chuck Taylors
A good nights sleep to welcome the day. Weight: 179 3/8 lbs. Both elbows a little sore with the right more tender. Another rainy cool day.
Z-Health R-Phase
This now takes 45 mins. I had recorded the audio from the DVD and used it for months after memorizing the drills, but now its too fast (about 20 mins). I started to get used to looking left with my head facing straight.
More Z-Health R-Phase
This time I focused specifically on a few drills from my consult to deal with some of my specific weaknesses.
When the sun finally came out around 2pm this afternoon, my earlier soreness all but dissipated. Although yesterday I had planned a KB session, instead I went conservative with a shorter BW workout:
Fighter Neutral Grip Pull-ups: 4,2,2,1,2,2,1,2,1
Between each rung I did a few minutes of R-Phase drills. The 1st set was a max effort so I have dropped down to 4RM from my 5RM of a week ago. No biggie as all the rest this week since re-tweaking my elbows and left knee was the top priority. I then followed a suggestion by Aaron Friday to do explosive 1 and 2 rep sets. Up until the last double and singe rep sets, I was getting my chest to the bar.
Power Wheel On the knees roll-outs, 3 sec hold and back: 10,9,8,7,4
The largest set I had ever done was 6 reps. Again, a few minutes of Z between rungs. My plan was to do 6 reps for the last set but I was spent after rep 4. This was also the 1st time I didn't cramp on the left side of my upper abs.
I was genuinely surprised at how great I felt from such a short workout. I finished with more Z and went out to dinner.
We stopped at Marshall's and I was surprised to find a pair of size 11 Converse Chuck Taylors. This is the 1st pair I have owned for over 40 years. I can see why they have been recommended for training KBs and DLs. They were only $20 about 1/2 price from ordering on-line.
===================================================================
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
4 dates
1 banana
Morning Snack:
6 small handfuls of roasted almonds
1 Whey protein shake with 4 oz of Kefir
Lunch:
1 bowl Mo-po Dou-fu
1 small helping of Green Gram Curry with sweet potato
1 large orange
Afternoon snack:
2 handfuls of roasted almonds
4 oz Kefir
Dinner (out):
1 large helping of Sichuan Siji dou green beans
1 large helping of Sichuan spicy pork and spicy chicken
1 small bowl of white rice
1 piece of pie
3 scoops of ice cream
4 mint chocolate chip cookies
Z-Health R-Phase
This now takes 45 mins. I had recorded the audio from the DVD and used it for months after memorizing the drills, but now its too fast (about 20 mins). I started to get used to looking left with my head facing straight.
More Z-Health R-Phase
This time I focused specifically on a few drills from my consult to deal with some of my specific weaknesses.
When the sun finally came out around 2pm this afternoon, my earlier soreness all but dissipated. Although yesterday I had planned a KB session, instead I went conservative with a shorter BW workout:
Fighter Neutral Grip Pull-ups: 4,2,2,1,2,2,1,2,1
Between each rung I did a few minutes of R-Phase drills. The 1st set was a max effort so I have dropped down to 4RM from my 5RM of a week ago. No biggie as all the rest this week since re-tweaking my elbows and left knee was the top priority. I then followed a suggestion by Aaron Friday to do explosive 1 and 2 rep sets. Up until the last double and singe rep sets, I was getting my chest to the bar.
Power Wheel On the knees roll-outs, 3 sec hold and back: 10,9,8,7,4
The largest set I had ever done was 6 reps. Again, a few minutes of Z between rungs. My plan was to do 6 reps for the last set but I was spent after rep 4. This was also the 1st time I didn't cramp on the left side of my upper abs.
I was genuinely surprised at how great I felt from such a short workout. I finished with more Z and went out to dinner.
We stopped at Marshall's and I was surprised to find a pair of size 11 Converse Chuck Taylors. This is the 1st pair I have owned for over 40 years. I can see why they have been recommended for training KBs and DLs. They were only $20 about 1/2 price from ordering on-line.
===================================================================
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
4 dates
1 banana
Morning Snack:
6 small handfuls of roasted almonds
1 Whey protein shake with 4 oz of Kefir
Lunch:
1 bowl Mo-po Dou-fu
1 small helping of Green Gram Curry with sweet potato
1 large orange
Afternoon snack:
2 handfuls of roasted almonds
4 oz Kefir
Dinner (out):
1 large helping of Sichuan Siji dou green beans
1 large helping of Sichuan spicy pork and spicy chicken
1 small bowl of white rice
1 piece of pie
3 scoops of ice cream
4 mint chocolate chip cookies
Friday, April 4, 2008
a nice easy day
I stayed up too late last night going gung-ho on my Z drills. I had to get up early for work and was tired all day. Weight 179 3/4 lbs. Been eating more lately but my weight has been pretty constant since gaining a couple of pounds.
My right elbow was a little sore and the left knee not quite as flexible as yesterday. No surprise considering the crappy too-short sleep last night. As soon as I did a full R-Phase morning session, I felt better. What used to take 20 minutes now takes 45 due to the focus on every rep being slow and perfect.
No strength training for me of any kind today as I want a full days rest before I attempt an easy KB session tomorrow.
I did another R-Phase session this early this evening so I can get to bed at a decent hour tonight.
===================================================================
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:
6 small handfuls of roasted almonds
4 oz of Kefir
Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
1 large orange
Afternoon snack:
2 handfuls of roasted almonds
1 Fuji apple
4 dates
Dinner:
1/2 glass of red wine
1 large bowl 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
My S.O., who is from mainland China, has changed her cooking style to accommodate our healthier eating style. As a result, she has cut way back on the oil and salt and now uses much more steamed veggies in her dishes. The new Ma-po Dou-fu is to die for. Fortunately I have a large and small bowl I use to measure all my portions to keep things under control. After dinner I went right upstairs and performed my oral hygiene. After this I NEVER eat or drink anything for the rest of the night. This has been key to maintaining my weight. This and not drinking calories are so simple and so effective for weight control.
My right elbow was a little sore and the left knee not quite as flexible as yesterday. No surprise considering the crappy too-short sleep last night. As soon as I did a full R-Phase morning session, I felt better. What used to take 20 minutes now takes 45 due to the focus on every rep being slow and perfect.
No strength training for me of any kind today as I want a full days rest before I attempt an easy KB session tomorrow.
I did another R-Phase session this early this evening so I can get to bed at a decent hour tonight.
===================================================================
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:
6 small handfuls of roasted almonds
4 oz of Kefir
Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
1 large orange
Afternoon snack:
2 handfuls of roasted almonds
1 Fuji apple
4 dates
Dinner:
1/2 glass of red wine
1 large bowl 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
My S.O., who is from mainland China, has changed her cooking style to accommodate our healthier eating style. As a result, she has cut way back on the oil and salt and now uses much more steamed veggies in her dishes. The new Ma-po Dou-fu is to die for. Fortunately I have a large and small bowl I use to measure all my portions to keep things under control. After dinner I went right upstairs and performed my oral hygiene. After this I NEVER eat or drink anything for the rest of the night. This has been key to maintaining my weight. This and not drinking calories are so simple and so effective for weight control.
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:
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.
===================================================================
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.
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.
===================================================================
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.
Wednesday, April 2, 2008
z-health consultation
The good nights sleep I got last night was really appreciated. Weight: 179 3/4 lbs. I was expecting a massive weight gain but actually lost a half a pound .. I guess those few extra cookies were not the end of the world.
Elbow and knee about the same as yesterday .. no regression. Used my thumper massager which did increase my knee ROM and decreased elbow soreness. This is good news as two days, neither responded to massaging.
I had my Z consult with Luis Hernandez. This guy was top notch. For over an hour and half he had me doing simple Z drills together with a few lifts to determine my imbalances. Specifically, I demonstrated a few snatches using dumbbells.
16kg x 5/5 = 5 pt
24kg x 5r = 5 pt
for 10 pts, new Total = 120 pts
(Obviously, the Ssgt Adam Glass Official Race to 50,000 Snatches is a VERY low priority and I am probably in last place. The plan is to make this my own race with long after the winner is announced and continue to tabulate. )
First of all, although the R-Phase DVD was good enough for me to get started, I wasn't surprised when Luis showed me why there was a considerable gap between what I was doing and how Dr. Cobb teaches in his certs. The good news it was easy to show me how to re-work these as I already had the vocabulary and basic framework of each exercise.
Also he wants to only focus on the R-phase drills for the time being. When I return to training he wants be to go through the drills as part of a warmup and cool down.
I spent an hour and half completely focusing on these drills and it left me exhausted. The amount of body control and focus to perform these precisely is mind-boggling. He demo-ed almost all the drills and his control was amazing. I now have a great visual image of what these should look like up close.
A few of drills he tweaked to focus on my imbalances and wants me to work them throughout the day.
===================================================================
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
Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
1 large Naval orange
Afternoon snack:
4 handfuls of roasted almonds
4 oz Kefir
1 large sesame cracker
Dinner:
2 bowls of shrimp with veggies with Mapo tofu
1 piece of apple pie
1 scoop of ice cream
3 handfuls of roasted almonds
1 handful of dried cranberries
Elbow and knee about the same as yesterday .. no regression. Used my thumper massager which did increase my knee ROM and decreased elbow soreness. This is good news as two days, neither responded to massaging.
I had my Z consult with Luis Hernandez. This guy was top notch. For over an hour and half he had me doing simple Z drills together with a few lifts to determine my imbalances. Specifically, I demonstrated a few snatches using dumbbells.
16kg x 5/5 = 5 pt
24kg x 5r = 5 pt
for 10 pts, new Total = 120 pts
(Obviously, the Ssgt Adam Glass Official Race to 50,000 Snatches is a VERY low priority and I am probably in last place. The plan is to make this my own race with long after the winner is announced and continue to tabulate. )
First of all, although the R-Phase DVD was good enough for me to get started, I wasn't surprised when Luis showed me why there was a considerable gap between what I was doing and how Dr. Cobb teaches in his certs. The good news it was easy to show me how to re-work these as I already had the vocabulary and basic framework of each exercise.
Also he wants to only focus on the R-phase drills for the time being. When I return to training he wants be to go through the drills as part of a warmup and cool down.
I spent an hour and half completely focusing on these drills and it left me exhausted. The amount of body control and focus to perform these precisely is mind-boggling. He demo-ed almost all the drills and his control was amazing. I now have a great visual image of what these should look like up close.
A few of drills he tweaked to focus on my imbalances and wants me to work them throughout the day.
===================================================================
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
Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
1 large Naval orange
Afternoon snack:
4 handfuls of roasted almonds
4 oz Kefir
1 large sesame cracker
Dinner:
2 bowls of shrimp with veggies with Mapo tofu
1 piece of apple pie
1 scoop of ice cream
3 handfuls of roasted almonds
1 handful of dried cranberries
Tuesday, April 1, 2008
lotsa Z
A decent nights sleep. Weight: 180 1/4 lbs. My left knee seizes up when I try and bend it past 110 deg. Right elbow sore but a little better than yesterday. If I lock it out and then try to extend my fingers backwards it hurts the most. Making a fist locked out really hurt yesterday but not as much today. Today I will focus on my Z-Health R-Phase in preparation for tomorrow's evaluation.
Z-Health R-Phase
I tried to focus on each rep to make it perfect. I decided to do some self-evaluation and came up with the following areas in need of improvement:
I've been doing R-Phase fairly consistently for 6 months. Its very easy for me to sleep walk through these movements if I don't really concentrate.
Z-Health Neural Warmup Level 2
This stuff is really advanced. I spent over an hour again just going through the demonstration of each dynamic joint mobility exercise. This is easily a years work to get these movements fluid and precise but definitely a worthy goal.
Finally, the encouragement and support I received from Howie and Martin are so greatly appreciated .. it really help kick me into a much more positive space.
===================================================================
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
1 tangerine
Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
Afternoon snack:
8 handfuls of roasted almonds
4 oz of Kefir
1 large sesame cracker
4 dates
Dinner:
1 bowl of chicken fried rice
1 bowl of Gujarati beans with brown rice and sweet potato
1/2 turkey sandwich on pumpernickel
1 piece of apple pie
1 scoop of ice cream
1 mint chocolate chip cookies
1 elephant ear
2 handfuls of roasted almonds
The increase in appetite is duly noted and is temporary thing. With my mind now being able to focus on Z, I can redirect my cravings on Z.
Z-Health R-Phase
I tried to focus on each rep to make it perfect. I decided to do some self-evaluation and came up with the following areas in need of improvement:
- Inside toe pulls both with right in need of more work
- Ankle circles with toes pulled up and out
- Ankle circles with toes pulled up and in
- Maintaining balance during left hip circles
- Left arm side shoulder circles
I've been doing R-Phase fairly consistently for 6 months. Its very easy for me to sleep walk through these movements if I don't really concentrate.
Z-Health Neural Warmup Level 2
This stuff is really advanced. I spent over an hour again just going through the demonstration of each dynamic joint mobility exercise. This is easily a years work to get these movements fluid and precise but definitely a worthy goal.
Finally, the encouragement and support I received from Howie and Martin are so greatly appreciated .. it really help kick me into a much more positive space.
===================================================================
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
1 tangerine
Lunch:
1 bowl Gujarati beans, brown rice, Green Gram Curry, sweet potato, Toor Dal
Afternoon snack:
8 handfuls of roasted almonds
4 oz of Kefir
1 large sesame cracker
4 dates
Dinner:
1 bowl of chicken fried rice
1 bowl of Gujarati beans with brown rice and sweet potato
1/2 turkey sandwich on pumpernickel
1 piece of apple pie
1 scoop of ice cream
1 mint chocolate chip cookies
1 elephant ear
2 handfuls of roasted almonds
The increase in appetite is duly noted and is temporary thing. With my mind now being able to focus on Z, I can redirect my cravings on Z.
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