After watching Couture-Liddell III last night I was super-pumped to get into the gym today.
DB Snatch 3x5 (55, up 5 lbs. from last workout)
BB Bench Press 3x5 (180; +5 lbs.)
Plyometric pushups: BW
Power Clean and Press 3x6 (115; +10)
DB Lunges 3x6 (30; +10)
DB Swings 3x12 (25; +5)
Hammer Curls 3x6 (50; +10)
Had a great workout today. Tomorrow it’s off to boxing class and I can’t wait to hit the bags.
Hope everyone is having a great weekend.
-Dan
For those of you that either are on or have taken Paxil, how long approximately did you have to take it before you started noticing benefits? I think I am going to make a dr’s appt. and see if he’ll put me on it.
Thanks in advance!
[quote]El Conquistador wrote:
For those of you that either are on or have taken Paxil, how long approximately did you have to take it before you started noticing benefits? I think I am going to make a dr’s appt. and see if he’ll put me on it.
Thanks in advance![/quote]
After about a month I noticed that I wasn’t dwelling on the shit that made so anxious/depressed. I noticed that I was in a better mood for longer peroids of time and didn’t get angry at the drop of a hat. This continued for another month and by the third month I was dealing with all of my problems very easliy and not getting frustrated or down and had a postitve outlook on life. It was an awakening.
After an intense boxing class last night, I hit the gym this afternoon full of energy after a good night’s sleep and plenty of fish oil the night before and in the morning.
Here are my stats from today’s workout:
DB Snatch 3x5 (60, up 5 lbs. from last workout)
BB Bench Press 3x5 (185; +5 lbs.)
Plyometric pushups: BW
Power Clean and Press 3x4 (120; +5)
Hammer Curls 3x5 (50; same)
I cut the lunges and DB Swings out today b/c we did a lot of hindu squats and rotator cuff and front delt work in yesterday’s boxing class.
Tomorrow’s boxing class should be interesting as we get a new instructor. This guy has an extensive background in MMA and just recently completed a month of training with Pat Miletich and his group (UFC guys like Matt Hughes and Tim Sylvia train there). I’m looking forward to the class and am enjoying pushing myself past fatigue levels that I would normally stop at. If you have a good instructor that motivates you; you can work through the pain/fatigue and it really is surprising how much you can do even though you think your body is ready to quit.
Mentally I’m still doing much better than before. I’ve really learned to find a balance with my work, even though I am the only guy in my department. I’ve learned there’s no sense in working myself to death; since I nearly did that before and no one cared about the work I did. Now I do enough to get the job done well and am also better about relying on freelance writers to help me out, whereas in the past I was too selfish with assignments and would try and do everything myself. Now I enjoy going to 2-3 games a week, which leaves me time to get my boxing in.
I hope everyone is doing well and continuing to make progress. Oh, and I almost forgot, I’ve gained back 6 of the 20 pounds I lost when I had my really bad attacks. I don’t think I’ll get to 200 for a while (189 today) b/c I want to be a bit lighter while I box. But, I’m still pleased that I’ve added some weight back.
Take care everyone and if anyone ever needs to talk, don’t hesitate to send me a PM.
Later,
Dan
Boxing class was good on Wednesday…we did more technique work than anything else, which is fine b/c I know that’s the one thing I know I’m lacking and the thing our prior instructor didn’t spend much time with. I know how to throw a punch, now I know how to throw one effectively and also how to better guard myself while throwing a punch. We’re going to work some basic grappling stuff in too, so I’m excited.
I hit the gym today and had a damn good workout. Here are the stats:
DB Snatch 3x5: 65 (+ 5 lbs. from Tuesday)
Bench Press 3x5: 185 (same)
Clean and Press 3x4: 120 (same)
Pullups 3x10: BW
Lunges 3x6: 40 (+5 lbs.)
Hammer Curls 3x10: 35
Did some rotator cuff exercises at the end and also ran a quick 1/2 mile.
Taking tomorrow off for sure and then will be back in the gym Saturday since I’m going to a Colorado Crush game (early birthday present) on Sunday.
Current weight is: 189 lbs. (up 6 pounds from when I started back in the gym and 9 lbs. from my lowest weight when I was suffering near-daily attacks).
Bodyfat: ? Not too concerned with that right now, but I know the boxing is keeping me lean.
Height: 6-2.
I plan on posting some mid-progress pics as soon as I get my new cable for my digital camera.
Take care everyone and stay positive!
-Dan
Stay away from anything that alters the mood and/or mind. No alcohol, caffeine, Spike, stimulants, etc.
Get enough sleep, try and reduce stress, take fish oil.
Something that works pretty good but is usually ignored: meditation. If you’re a religious person, prayer is a good form of meditation. If you’re atheist, it’s a bit more complicated, but still there are meditation techniques that do not imply a religious background yet work just as well.
Meditating once a day every day for at least 15 minutes (better if it’s always at the same time) works pretty well against depression, anxiety and all that crap.
Good work, DJ, keep it up…one day at a time, man.
[quote]gottatrain wrote:
Good work, DJ, keep it up…one day at a time, man.[/quote]
Thanks, man. I definitely am adherring to those words. I used to get so wrapped up in thinking about what I had to do 2-3 weeks down the line that I burned myself now. Now I just take each day as it comes…I still plan ahead for work, but it’s only a week at a time and I make sure I don’t carry that stress with me when I come home.
Hopefully I’ll be in as good of shape as you, gottatrain, by the time summer rolls around. Your photos are pretty damn impressive.
Hey everyone,
Had a pretty busy weekend, so I didn’t get any training in, but that’s OK as I needed to rest my shoulders a bit from all the DB Snatches, Cleans and boxing that I’ve been doing. Went to a Colorado Crush arena football game on Sunday (early b-day present) and that was a lot of fun.
Today I went back to boxing class and we are actually transitioning the class into an MMA class. Today we learned a basic takedown and how to secure full mount on your opponent, leading into some ground and pound. We also did a bunch of pushups, situps and burpees.
We’ve added a 3rd day to our class, so that will be good. I might cut down on my weight training to 2 days to compensate for the extra class.
Tomorrow I’m back in the gym hitting the iron.
Hope everyone had a great weekend.
-Dan
Hola!
Just returned from the gym and had a pretty damn good workout. I was a little sore from yesterday’s MMA class, but nothing that was going to stop me from training (thankfully I bought my V-Day present for the wife early this year so I didn’t have to go out and get something last-minute).
Here’s my stats from today:
DB Snatch 3x5: 65 (same)
Bench Press 3x5: 185 (same weight but was able to get all 5 reps for all 3 sets, last week only did 4 reps on final 2 sets)
Clean and Press 3x4 (same as above; completed all reps this week)
Pullups 3 sets: BW
Hammer Curls 1x10, 1x8, 1x6: 35, 40, 45
Did some 3 sets of external rotation for my rotator cuff after the Hammer Curls. I didn’t do lunges b/c we did a crapload of Hindu Squats in class yesterday.
I think I’m going to stay with this routine for a 2 more weeks and then switch it up a bit. I’ll keep the number of exercises the same as this program (6) but throw some different exercises in.
If anyone has any suggestions, I’m open. I’d like to keep at least 1 type of Olympic movement in the routine (DB Snatches and Clean and Press I’m using now).
Later,
Dan
Oh, someone asked me about my diet. To be honest, I’m not that strict but I do try and eat pretty clean.
Here’s what I had yesterday:
Breakfast: 5 egg whites, piece of whole wheat toast with peanut butter, banana and a glass of water.
Snack: Protein bar.
Lunch: Chicken Breast (8 oz.), Carrotts, baked potato.
Post-Workout: Chocolate Milk with some Whey Protein mixed in (not bad but I need to re-order some Surge ASAP!)
Dinner: Chicken Parmesan with a Spinach salad that included cuccumbers, tomatoes and carrotts.
Just before bed: another protein shake.
Again, nothing fancy, but I have noticed that since I’ve been cooking more at home instead of eating out, I have felt better. Due to my work schedule I was eating out 3-4 times a week but now I prepare a lot of stuff over the weekend and just heat it up.
Thanks El, I pledged to help anyone I could with this, once I began the healing process. You’re not alone.
[quote]Djwlfpack wrote:
Oh, someone asked me about my diet. To be honest, I’m not that strict but I do try and eat pretty clean.
Here’s what I had yesterday:
Breakfast: 5 egg whites, piece of whole wheat toast with peanut butter, banana and a glass of water.
Snack: Protein bar.
Lunch: Chicken Breast (8 oz.), Carrotts, baked potato.
Post-Workout: Chocolate Milk with some Whey Protein mixed in (not bad but I need to re-order some Surge ASAP!)
Dinner: Chicken Parmesan with a Spinach salad that included cuccumbers, tomatoes and carrotts.
Just before bed: another protein shake.
Again, nothing fancy, but I have noticed that since I’ve been cooking more at home instead of eating out, I have felt better. Due to my work schedule I was eating out 3-4 times a week but now I prepare a lot of stuff over the weekend and just heat it up.[/quote]
DJ, I’ll bet you’d have a more stable feeling if you upped the good fats and backed off the starches a touch. Stable blood sugar is paramount to avoiding anxiety bouts.
I use fish oil caps w/ every meal.
Keep up the great work amigo . .
[quote]CoachMike wrote:
Djwlfpack wrote:
Oh, someone asked me about my diet. To be honest, I’m not that strict but I do try and eat pretty clean.
Here’s what I had yesterday:
Breakfast: 5 egg whites, piece of whole wheat toast with peanut butter, banana and a glass of water.
Snack: Protein bar.
Lunch: Chicken Breast (8 oz.), Carrotts, baked potato.
Post-Workout: Chocolate Milk with some Whey Protein mixed in (not bad but I need to re-order some Surge ASAP!)
Dinner: Chicken Parmesan with a Spinach salad that included cuccumbers, tomatoes and carrotts.
Just before bed: another protein shake.
Again, nothing fancy, but I have noticed that since I’ve been cooking more at home instead of eating out, I have felt better. Due to my work schedule I was eating out 3-4 times a week but now I prepare a lot of stuff over the weekend and just heat it up.
DJ, I’ll bet you’d have a more stable feeling if you upped the good fats and backed off the starches a touch. Stable blood sugar is paramount to avoiding anxiety bouts.
I use fish oil caps w/ every meal.
Keep up the great work amigo . .
[/quote]
Yeah, that’s one of the things I’m working on. Growing up Italian, it’s hard to get away from some of the things you love…but like I said, that was just one day; some days the starches are much lower.
I also take fish oil w/ every meal.
[quote]ZEB wrote:
CoachMike wrote:
Whatever doctrine you turn to, “He helps those whoo help themeselves” .
Sorry, but I have to ask: where did you read that one? I always hear people saying it but never know where it came from.
Thanks
[/quote]
That quote is definitely not in the bible. I did a quick google on it and found a source claiming that it came from one of Aesop’s fables.
LJ
[quote]marinersfan wrote:
snip…When I went through a catastrophic depression event, I lost two friends because of it. They thought I took the easy way out by getting therapy and for going on meds. My one “friends” response was that I should not have pussed out and could have just delt with it since it is all in my head. Needless to say, I really do not miss that friend any more.[/quote]
I was very thankful to have a very supportive wife & daughter, as well as a good lifting partner while I dealt with my panic attacks. Not once did they imply that I needed to just “deal with it.”
LJ
[quote]rross372 wrote:
Since then I have learned to control the heavy breathing/flushed feeling/heart attack syptoms by taking a walk outside and getting a breath of fresh air.[/quote]
I have also found this to be very helpful. Even just laying on the cold gym floor helps a lot.
In regards to using medication, I’ve only used it a dozen times or so since I first responded to this thread. I’ve found that avoiding sugar and high reps (12-15)has helped keep the symptoms to a minimum. I’ve also resumed using Spike, although I’ve reduced my dosage to one tablet (was taking two previously).
LJ
Zoloft and Xanax! Amen to that. Zoloft has definitely been a miracle drug for me…personally, I still have some underlying issues to resolve and some remnant avoidant tendencies to overcome, but medication has brought me to the point where I can feel comfortable in my own skin and face my fears.
A year ago I couldn’t set foot inside a gym because my social anxiety was so bad. I’ve been going for about six months now and I’m not afraid to try out new lifts or make the ugliest ass face while I’m lifting. Being in the gym only reciprocates the good vibe, given the endorphin rush I get from a good workout.
[quote]wfifer wrote:
Zoloft and Xanax! Amen to that. Zoloft has definitely been a miracle drug for me…personally, I still have some underlying issues to resolve and some remnant avoidant tendencies to overcome, but medication has brought me to the point where I can feel comfortable in my own skin and face my fears.
A year ago I couldn’t set foot inside a gym because my social anxiety was so bad. I’ve been going for about six months now and I’m not afraid to try out new lifts or make the ugliest ass face while I’m lifting. Being in the gym only reciprocates the good vibe, given the endorphin rush I get from a good workout. [/quote]
Glad the Zoloft is working for you. I took it for nearly 2 months and it did nothing for me. I’m still taking my controlled-released Xanax and it’s working wonders; along with plenty of fish oil, a good diet, exercise and therapy.
Thanks for joining the thread, man.
What up, gang?
Well, today was another MMA class and we learned some pretty cool stuff.
First we started off by sparring and learning how to go from sidestepping a jab into either a kick to the opponent’s knee; or to sidestep and follow in with a shoot (which leads to a takedown).
First time I’ve ever really sparred with someone, so it was exciting getting to throw punches (not full speed but hard) at someone and seeing how they reacted.
On the flip side, you have to be paying attention at all times on defense or else you’re going to get caught. You have to learn to anticipate your opponent, but not to move too early or else you leave yourself wide open. It’s a timing things that I’ll get with practice.
From there we learned our first submission: the rear-naked choke. That was fun until someone applied the hold on me…I can see why guys tap so quickly, it is not something you want to be caught in for long.
We didn’t do as much conditioning today but did do hindu squats, abs and cannonballs with a jump press at the end with a 10 lb. medicine ball.
Aside from that everything else is going good. I’ve been busy with work lately (it’s playoff time for winter HS sports) so I’ve made sure to get plenty of rest and to take 15-20 minutes a day to myself to either meditate or do some deep breathing; just as a way to re-center myself. That definitely helps when things are going crazy.
I hope everyone is doing well. I have an appointment tomorrow with my therapist to talk about my meds. I think we’ll begin to set a tapering-off schedule for the Xanax, so I’m excited to be taking that step.
I’ll also be hitting the gym tomorrow and while I’m there I’ll do my weekly weigh-in and let you guys know where I’m at.
Take care,
Dan