Starting Back From Anxiety Attacks

Training
622

Hey everyone,
Well, had a change of plans today and decided since I was going to be missing Saturday’s Muay Thai class to go ahead and do another home workout today. I did 1 5-minute round of shadowboxing, then 8 3-minute rounds (with 15 seconds rest) on the heavy bag. After that I did a 6-minute bodyweight conditioning circuit that featured a lot of push-up, squat and crunch variations.

Workout was right around 35 minutes.

Of course, as I was using the bag, my donwstairs neighbor banged on the ceiling a couple of times. I was barely tapping the bag most rounds, definitely not full power, as I try to make as little noise as possible. I’m more than accepting of her being a shut-in (she’s ALWAYS HOME) and never complain about her blaring her TV at 1 a.m. or vaccuming past 10 p.m.

Now that it’s warmer outside I’m going to move the bag out to the porch. It’s going to make noise but I figure as long as it’s not inside the apartment and it’s during the middle of the day, then there’s nothing for her to complain about.

Tomorrow I’ll be in the gym for a strength workout.

Take care,
Dan

623

Hey everyone,
Just got back from the gym and had a good strength training workout.

Here’s the stats:

1A. Jumping Box Squat, 5x3: BW
1B. Clap Push-ups, 5x3: BW
2. Rack Pulls, work up to max. of 2-3 reps: 315x3 (had pins set lower, closer to shins to work on sticking point at the bottom)
3A. DB Shoulder Press, 3x4: 65
3B. BW Squats,
4. Good Mornings, 3x5: 95
5A. DB Curls, 3x6: 50
5B. BB Triceps Ext., 3x6: 80
6. External Rotations, 2x12: 6

Did foam roller and stretching afterwards.

Well, I’m off for Vegas tomorrow. I’ll be back Thursday and give all the details and let you know what my training schedule will be like when I return.

Take care,
Dan

624

Hey everyone,
Well, I’m back from Vegas and still in one piece. I can say that after a 5-day stay that Vegas isn’t my kind of scene. I’m not a big gambler (I won $20) and after a while all the casinos tend to look the same; although I was impressed with New York, New York; the Venetian and the Bellagio.

There were tons of people there and being a non-smoker, I couldn’t deal with all that smoke flying around.

As for exercise, I did take the week off but with all the walking I did up and down the Strip, you could count that as some light cardio.

Weather was good for the most part, 80’s for the beginning of the trip then it cooled down to 60’s by the end. So, I didn’t much of a tan, but did get some color.

Of course, come back to CO and it’s SNOWING! So much for keeping the base tan going.

Taking today and tomorrow off from training and will start back with my Muay Thai class on Saturday.

Take care,
Dan

625

Hey everyone,
Well, made it through my first workout after the 1-week layoff and for the most part, things went fine. Went to Muay Thai class today and aside from not having my full stamina, since it was my first form of exercise in 7 days, I did pretty well.

We worked a lot of double combos today, both with kicks and punches. We finished with 4 rounds of sparring, which felt good. First 2 rounds were working on defense and head movement; and last 2 were full-on sparring. I landed a couple of clean jabs and one good cross (we were going 60-70 percent). I got hit a couple of times, but we did have headgear on and I didn’t get hit in the uncovered area, so that’s good.

Depending on the schedule tomorrow I’m going to either take the day off or do an endurance workout.

See the following post for my new goals.

Take care,
Dan

626

OK, time to write out some things I’d like to accomplish in the next few months in regards to training, and some bigger-picture things for down the road.

Short-term (2-3 months)
-improve flexibility
-increase leg strength
-add size to hamstrings and calves
-increase muscular endurance
-be consistent in attending at least 1 BJJ class and 1 Muay Thai class a week (I do 1-2 home MT workouts)

Long-term (6-12 months)
-move up to intermediate/advanced BJJ
-enter a submission grappling tourney
-be able to land hard high kicks
-increase deadlift, squat and bench numbers (355, 235x4 and 235x3 as of 3/31)
-write a weekly MMA column either for the local newspaper (not my own) or create a blog that features the column.

That’s the training aspect. As for other areas:

-get off Xanax
-work on relaxation techniques
-keep work schedule manageable
-enjoy time with wife and dog and friends
-continue to read more and watch less TV
-continue to improve diet

I’m sure there’s more but I’m a bit tired, so if I think of more, I’ll add them in later.

Take care,
Dan

627

Wanted to post my planned schedule for the next few months:

Sun: off
Mon: strength
Tues: endurance a.m.; BJJ p.m.
Wed: Muay Thai (home)
Thurs: endurance a.m.; BJJ p.m. (when possible)
Fri: strength
Sat: Muay Thai

Strength workouts:
Monday

  1. One-arm DB Snatch, 5x5 (explosive)
  2. Box Squat, work up to max of 3 reps.
  3. Incline BB Bench, work up to 3RM
    4A. Chin-ups, 3x3
    4B. Standing Calf Raises, 3x5
    5A. Hand walks, 3x5
    5B. Hammer Curls, 3x5
    6A. Reverse Wrist Curls, 3x5
    6B. Wrist Curls, 3x5

Friday
1A. 5-point jumps, 5 sets
1B. Clap push-ups, 5x5
2. Romanian Deadlift, work up to 3RM
3A. Standing DB Shoulder Press, 3x3
3B. One-arm DB Row, 3x3
4A. Preacher Curl, 3x5
4B. Close-grip bench press, 3x5
5A. Plate Pinchers, 3 sets
5B. Seated Calf Raises, 3x12

Endurance workouts
Tuesday
Barbell Complexes
4 sets of 6 reps:

  1. Bent-over rows
  2. Close-grip upright rows
  3. Hang cleans
  4. Good mornings
  5. Squat then directly into behind the neck press
  6. Lunges

Do 6-8 sets of sprints (25-40 yards)

Thursday
do either CW’s circuit or put together a circuit of sprints, farmer’s walks and BW exercises.

628

[quote]Djwlfpack wrote:
OK, time to write out some things I’d like to accomplish in the next few months in regards to training, and some bigger-picture things for down the road.

Short-term (2-3 months)
-improve flexibility
-increase leg strength
-add size to hamstrings and calves
-increase muscular endurance
-be consistent in attending at least 1 BJJ class and 1 Muay Thai class a week (I do 1-2 home MT workouts)

Long-term (6-12 months)
-move up to intermediate/advanced BJJ
-enter a submission grappling tourney
-be able to land hard high kicks
-increase deadlift, squat and bench numbers (355, 235x4 and 235x3 as of 3/31)
-write a weekly MMA column either for the local newspaper (not my own) or create a blog that features the column.

That’s the training aspect. As for other areas:

-get off Xanax
-work on relaxation techniques
-keep work schedule manageable
-enjoy time with wife and dog and friends
-continue to read more and watch less TV
-continue to improve diet

I’m sure there’s more but I’m a bit tired, so if I think of more, I’ll add them in later.

Take care,
Dan[/quote]

Dan, I think I can speak on behalf of a LOT of people when I say that you are really a bit of a groundbreaker for this forum. Your thread has probably helped so many people and I know for sure you are someone I truly admire!

Obviously, your goal list looks great - but more than that, it’s the right combination of realistic and lofty. I wish you all the best and hope to hear about how each of those goals evolves. You may just find (as it often happens in life) that one small (good) think can lead to another.

Jaya :smiley:

629

[quote]proxy wrote:
Djwlfpack wrote:
OK, time to write out some things I’d like to accomplish in the next few months in regards to training, and some bigger-picture things for down the road.

Short-term (2-3 months)
-improve flexibility
-increase leg strength
-add size to hamstrings and calves
-increase muscular endurance
-be consistent in attending at least 1 BJJ class and 1 Muay Thai class a week (I do 1-2 home MT workouts)

Long-term (6-12 months)
-move up to intermediate/advanced BJJ
-enter a submission grappling tourney
-be able to land hard high kicks
-increase deadlift, squat and bench numbers (355, 235x4 and 235x3 as of 3/31)
-write a weekly MMA column either for the local newspaper (not my own) or create a blog that features the column.

That’s the training aspect. As for other areas:

-get off Xanax
-work on relaxation techniques
-keep work schedule manageable
-enjoy time with wife and dog and friends
-continue to read more and watch less TV
-continue to improve diet

I’m sure there’s more but I’m a bit tired, so if I think of more, I’ll add them in later.

Take care,
Dan

Dan, I think I can speak on behalf of a LOT of people when I say that you are really a bit of a groundbreaker for this forum. Your thread has probably helped so many people and I know for sure you are someone I truly admire!

Obviously, your goal list looks great - but more than that, it’s the right combination of realistic and lofty. I wish you all the best and hope to hear about how each of those goals evolves. You may just find (as it often happens in life) that one small (good) think can lead to another.

Jaya :D[/quote]

Jaya,
You’re so nice. Your words are very humbling, but I appreciate them very much. This thread has helped me in more ways than I can count and I’m glad I’ve been able to affect other people as well.

I’ll definitely be keeping you and everyone else posted on how the goal-reaching goes.

Take care,
Dan

630

Hey everyone,
Just got back from the gym and had a great first strength workout back from my vacation. Felt good and strong. Here’s the stats:

  1. One-arm DB Snatch, 3x5 (explosive): 50
  2. Box Squat, work up to max of 3 reps: 115, 145, 175, 205, 225, 255, 265
  3. Incline BB Bench, work up to 3RM: 115 (5), 145, 175, 195
    4A. Chin-ups, 3x3: BW + 15 lbs.
    4B. Standing Calf Raises, 3x5: 270
    5A. Hand walks, 3x5: BW
    5B. Hammer Curls, 3x5: 55
    6A. Reverse Wrist Curls, 3x5: 70
    6B. Wrist Curls, 3x5: 70

Finished with stretching and foam roller work.

Really happy with the box squat. Felt it working the PC area and I know I can add 5-10 lbs. next time. Inclines were good, too, although I thought I’d get 205 for my last set by 195 pretty much drained me.

Although I had good focus and energy, I still felt a bit winded in the beginning of the workout. Hopefully tomorrow’s endurance workout will kick my body back in gear. I’m telling you, all that smoke in Vegas does a number on your system.

Take care,
Dan

631

TABATA!!!

If you’re looking for a quick way to shock your system, this is the method for you. Holy crap! For my endurance workout today I did a 5-minute round of Tabata thrusters. For those that don’t know what they are, the basic premise is you take a pair of dumbbells and hold them on your shoulder, like you’d do a DB squat. You squat down, then on the way up, raise your arms up into a shoulder press. Do this as many times as possible for 20 seconds, then take a 10 second rest and repeat until the 5 minutes are over.

This gets your heart rate going in no time. I barely made it through, but was able to block out the fatigue and completed the set. After the last rep I racked the weights, headed to my car and drove down the street to do some sprints. I did 4 sets, then called it a day as I was completely spent.

It took my body a long time to recover from that workout, which only lasted maybe 15 minutes.

Very short and very brutal.

Tomorrow’s a home Muay Thai workout.

Take care,
Dan

632

Hey everyone,
Just finished my home Muay Thai workout. Including my run, the workout was right at an hour. I started off with a 2.5-mile run, while I completed in 18 minutes. After returning home, I went to work on the bag, the first 4 rounds were spent throwing different punch combos; while the last 4 rounds were punch-knee combos and some ground-and-pound work. I finished with some stretching.

I moved my bag out to my patio since the weather is starting to turn and it felt good to be outdoors for the entire workout. I didn’t get any complaints from the downstairs neighbor, so that’s a good sign.

Tomorrow’s another endurance workout. Probably do CW’s circuit.

Take care,
Dan

633

Hey everyone,
Just got back from the gym and had a good endurance workout. Did CW’s Full Throttle circuit; went through the Intermediate selection, which is 3 circuits. Also did 3 min. of rope skipping before the circuit and after. Finished up with some stretching. Workout was around 30 minutes in total duration.

Forgot to mention I bought some new running shoes last week and definitely noticed a difference in terms of my shins. I was running in older shoes that didn’t have proper cushioning and that’s why my shins were always flaring up. So far this week I’ve done sprints, gone on a 2.5-mile run and did today’s endurance work and have no pain, which is nice.

Tomorrow it’s back to the gym for my second strength workout and then finish up the week Saturay with Muay Thai.

Take care,
Dan

634

I too have gone through this. Cool that there are those out there who’ll pick you up. Realize that it’s been awhile since your first post but good on you for persevering…
Lots of rest, good nutrition, lifting, positive attitude and of course sex!

Keep on brother!

635

Hey everyone,
Here’s a quick update on what I’ve been doing the past 2 days. Sorry for the shortness of the post, but it’s my 2-year wedding anniversary today so not a lot of time for CPU stuff.

Friday
1A. Box Jumps, 5x3: BW
1B. Clap push-ups, 5x3: BW
2. Romanian Deadlift, work up to 3RM: 255
3A. Standing DB Shoulder Press, 3x3: 65
3B. One-arm DB Row, 3x3: 90
4A. Preacher Curl, 3x5: 100
4B. Dips, 3x5: BW
5A. Plate Pinchers, 3 sets: 65, 55, 50 sec.
5B. Seated Calf Raises, 3x12: 90

Saturday was Muay Thai and we worked on knees and clinch for several rounds; then went to the focus mitts for some punch combos. Had good endurance and my punching power has really improved. The instructor commented several times on how hard my punches were today.

Hope you all have a great Easter.

Take care,
Dan

636

Hey everyone,
First, I hope everyone had a great Easter. Mine was good, even though we awoke to SNOW! Thankfully it stopped early in the afternoon and has already melted. Gotta love that Colorado weather.

Had a good strength workout today. Here’s the stats:

  1. One-arm DB Snatch, 3x5 (explosive): 50
  2. Box Squat, work up to max of 3 reps: 115, 145, 185, 205, 235, 265 (same weight but box was lower than last week)
  3. Incline BB Bench, work up to 3RM: 115 (5), 135, 185, 195 (3rd rep was hard)
    4A. Chin-ups, 3x3: BW (did towel chins and man, these were tough!)
    4B. Standing Calf Raises, 3x5: 290
    5A. Hand walks, 3x5: BW
    5B. Hammer Curls, 3x5: 55
  4. Reverse Wrist Curls, 3x8: 60 (did a final drop set w/30 lbs. for 12 reps)

Finished with some stretching and foam roller work. Most of my weights were about the same as last week, but as I stated above, the box I used this week was lower to the ground, so same weight but increased ROM. Calf raises went up and chins were on BW b/c I used a towel, which really fries the grip; which is good since I’m trying to increase grip strength.

Tomorrow’s an endurance workout.

Take care,
Dan

637

Hey everyone,
Just finished my home muay Thai workout. Did 6 rounds on the bag, throwing all sorts of punch and knee combos. Did a round of shadowboxing, too, where I mostly focused on footwork, then a final round of shadowboxing working on head movement and bobbing and weaving. Also did some neck exercises as well.

Didn’t do any endurance work yesterday. I had a crappy night of sleep Monday and thought it better to take it easy and recover. I was able to get an hour nap in yesterday and felt re-energized after that and also slept fine last night, so that’s good.

Just ordered Jason Ferruggia’s e-book Tap Out. I haven’t had a chance to read it yet (92 pages just for part I) but it looks interesting and there’s definitely a lot of new workout routines in there for me to use during my training cycles.

Tomorrow I’m going to get up and do some TABATA push-ups for 4-5 min. and then in the evening I’m going to go to the beginner BJJ class. I figure I should go to 2-3 of these just to get my feet wet again and that way I won’t feel so intimidated when I go to the beginner/intermediate/advanced class in a couple of weeks.

Take care,
Dan

638

Hey everyone,
Did my endurance work today. Did TABATAS! and while very tough, I didn’t feel as bad as last week. I did a 4-minute round of push-ups and a 2-minute round of sit-ups. The push-ups started off with 20 for the first minute; 12 for the second; 8 for the third and had to do kneeling push-ups for the last minute and got 10 reps. The sit-ups were around 20 each time.

Weahter permitting, I’m going to go to BJJ tonight. We’re supposed to get 8-18 inches of snow tonight into tomorrow. Hopefully it will be the smaller amount.

So, tomorrow’s strength workout is in jeopardy; I might do another endurance workout at home. Saturday’s muay Thai class could also be called off if the snow is really bad, as our instructors live in the mountains.

Take care,
Dan

639

Well, made it to BJJ tonight (the storm has moved south, so we’re only getting a couple inches) and it was great! I picked up right where I left off, which I was very happy about. Even got several compliments from the instructor and my partner, who was a blue belt.

We did single-leg takedowns, then worked a scissor sweep and finally armbars from bottom position.

Had good stamina throughout.

Very encouraging for next week.

Tomorrow’s a strength workout.

Take care,
Dan

640

Hey everyone,
Just got back from the gym and had a good strength workout. No noticeable soreness from BJJ last night, so that’s good.

Here’s the stats:

1A. Box Jumps, 5x3: BW
1B. Clap push-ups, 5x3: BW
2. Romanian Deadlift, work up to 3RM: 265
3A. Standing DB Shoulder Press, 3x4: 65
3B. One-arm DB Row, 3x3: 95
4A. Preacher Curl, 3x5: 105
4B. Close-grip Bench Press, 3x5: 185
5A. Plate Pinchers, 3 sets w/35 lbs.: 55, 45, 40 sec.
5B. Seated Calf Raises, 3x12: 100

Had good energy throughout and weight went up in almost every exercise.

Tomorrow’s muay Thai.

Take care,
Dan

641

Hey there,
Just got back from muay Thai class and had a really good workout. We worked a lot of things today, some punch combos; defensive head movements and defensive kicks; and some punch-kick combos. We finished off with a 4-minute circuit where we did 1-minute of punches, kicks, plum (get guy in MT clinch and throw 4 knees) and punch-kicks.

The weather is nice today so I’m going to take advantage of it and get out and walk the dog.

Tomorrow’s a rest day! Enjoy the weekend!

Take care,
Dan