greg raymond

abstract · Post by **abstract** » 21 May 2009 13:50

tyvm evan gatesman, re: session inspired by;

SERIOUSLY DEEP.

abstract · Post by **abstract** » 22 May 2009 08:35

filming tonight. of course, it just has to be overcast & shitty on the one day i can finally organize a film shoot.

it looks like i'll be unable to start training my routine until next week when i can pick up an mp3 player, to get my selected track on the boombox when i actually play.

was going to shred this morning, but had way too late of a night last night for a 6am rise...i do have plans of giving this morning session concept a solid run for the money.

i only crosstrain when playing footbag immediately afterwards. the idea of working out doesn't inspire me to do it on a regular basis, unless it has some direct context with footbag. ie. a warmup.

so, following this train of thought, if i want to start working out in the mornings, i'm just going to have to start shredding in the mornings as well.

MSJ is on June 12-15, that gives me just over 3 weeks to prepare. if i can get in 2 sessions a day for about 45 minutes a piece, considering 1 day off a week, that puts me at about 9 hours of shred per week & approximately 25-30 hours of practice before MSJ.

i think i'm going to have to reintroduce the almighty pineapple into my post-shred diet. pineapple is a very unique fruit, particularly fresh pineapple.

pineapple is very high in manganese & bromelain. manganese is important for the development of bone & connective tissues. bromelain is a powerful digestive enzyme with strong anti-inflammatory benefits.

but here's the rub--the bromelain in pineapple is deactivated by exposure to heat. which means, even at room temperature, there is a limited window of opportunity to gain the maximum benefit from eating pineapple.

thus, eating canned pineapple is next to useless if you're trying to get nutrients from it, as the heat used in the canning process destroys all of the bromelain.

so, in order to gain maximum benefit from pineapple, it needs to be consumed within 1-2 hours of being husked.

when i was playing for 2-3 hours a day back in vancouver, i'd eat an entire pineapple every day after a session, with pretty good results. in fact, my body only started to deteriorate when my diet collapsed & i started eating pizza again regularly. i didn't pull back my training regimen though, which resulted in 3 years of fail, re: stress fractures.

tl;dr: pineapple, it's that hot shit.

abstract · Post by **abstract** » 26 May 2009 04:51

zulu clip > diving osis > gyro clip > zulu clip > diving osis > gyro clip > pdx blender > ducking clip > pdx blender

abstract · Post by **abstract** » 26 May 2009 15:06

motion bsos
gyro blender bsos
8 contacts of various pixie / fairy toe shuffle

abstract · Post by **abstract** » 28 May 2009 15:00

fear > smoke
motion > pdx blender bs
motion > tomahawk bs
started working torques. hoping for pdx torque bs tomorrow.

abstract · Post by **abstract** » 29 May 2009 19:48

pdx torque will take a bit more time than i thought. spent the last half working pdx mirages & torques. this move is an interesting one for me, as one of my pdx mirages is weak & one of my torques is weak & they are on opposite sides. so regardless of how i attack this trick, there is something more fundamental i need to focus on first. a good opportunity to clean up some flipside stuffs.

abstract · Post by **abstract** » 03 Jun 2009 04:04

spinning ducking butterfly bsos
spinning ducking pdx whirl <- first non-blender 6

i'd like to hit spinning ducking pdx mirage. flip pdx mirage getting much stronger. will make some more attempts at pdx torques tonight.

abstract · Post by **abstract** » 03 Jun 2009 17:12

spinning pdx mirage bsos
spinning ducking pdx mirage bs
zulu pdx mirage bsos

abstract · Post by **abstract** » 04 Jun 2009 16:31

zulu pdx mirage > assassin
spender bs
long spinning strings, some spinning clip to toe

worked on reverse swirls, linking from ss butterfly. worked on stepping a bit. i really gotta school that shit.

new goal for the next few sessions: stepping.

abstract · Post by **abstract** » 09 Jun 2009 06:31

last few days have felt sloppy. hitting some ok stuff but the strings just aren't there. i have so many ideas for links, but it's pretty boring when each string starts with 2 or 3 cool contacts then it returns to the norm for trick selection.

started to break through that feeling halfway into last night's session. for some reason, i haven't been able to string after a bunch of kicks lately...like, i kick it cleanly with toes & insides 10 or so times, then drop on the 2nd contact every goddamn time.

3 days of practice left...gotta kick this funk.

edit: ugh. after a very stressful work call, i have a knot the size of wisconsin in my shoulder, causing intense pain. need to relieve some stress.

abstract · Post by **abstract** » 17 Jun 2009 05:56

montreal was eye-opening.

i would do a full write up of the weekend, but that would take far more energy than i can spare while alt-tabbing at work, mayhaps in a future post. thanks to everyone for everything, ever. ( you know who you are! )

reflections on performance: i need to step it up. seriously. i can be better than this. i AM better than this.

i am in the planning stages of a new training program that will last for the next 12 weeks. step 1 is giving up video games & weed. ( i'll still smoke socially most likely )

i'll lay out the full game plan here when i am ready to begin. hopefully this weekend i will start.

abstract · Post by **abstract** » 17 Jun 2009 09:50

after some discussion with my nutritional advisors, i may be able to start my new regime tomorrow! i'm pretty stoked for this.

the following is the outline for the next 12 weeks of training, with regards to routine & supplementation.

Supplements Used:

Bone Basics ( Calcium )
BambooSil ( Silica )
Magnesium Citrate
Vitamin C
Whey Factors Protein Formula
Vital Harvest Barley Formula

Amino Acids:

Lysine
Arginine
Max NGH Release Amino Blend

Meals:

6 Meals / Day

1: Bolthouse Farms meal replacement protein drink
2: 2 eggs / toast
3: cereal with Vital Harvest
4: tuna melt
5: Bolthouse Farms meal replacement protein drink
6: 2 eggs / toast

Routine:

05.30am: Meal #1
07.30am: Whey Factors Protein -> First Training Session
08.30am: Meal #2, 45 Minute Nap
09.30am: Work
12.00pm: Meal #3
04.00pm: Lysine -> Second Training Session
05.00pm: Meal #4, 45 Minute Nap
07.30pm: Meal #5
09.00pm: Max NGH Release Amino Blend -> Sleep
01.00am: Meal #6 -> Sleep
03.30am: Arginine -> Sleep

this is the most structured approach i have ever taken to doing, well, anything really. see you folks at the end of the summer. i'll either be dead or twice the footbagger i am today.

peace out & good luck out there, modified.

abstract · Post by **abstract** » 18 Jun 2009 08:24

this blog will, for the time being, be a running discourse on both the reasoning behind my decisions for the new routine, & a progressive look at the successes & failures in my training as it progresses.

to start off, i'd like to post about the fundamental reasoning behind the structure of what i am working on.

the following are excerpts from "optimum sports nutrition" by michael colgan, a fellow who runs an institute that trains olympic athletes. note that while i reference this fellow a lot, i also cross reference his literature with naturopathic practitioners to verify its validity. colgan's opinion is very highly respected in the health community. this book is available for $2 on amazon.com.

The four essentials for large & rapid gains in strength are, adequate sleep, complete nutrition, progressive intensity of training, & the anabolic drive.

part 1: adequate sleep

Suffice to say here, that 8 hours in bed per night is not enough. In agreement with the best coaches in the world, we advise all athletes to get 8 hours sleep (8.5-9 hours in bed), plus a 1/2-1 hour nap after each training session.

Remember, you gain strength only during rest, never during exercise.

so for the first time since i was like, 8 years old, i went to bed at 9pm last night. it was still light outside. very weird. but i felt fully rested when i woke up at 5am this morning. the nap after my first session this morning was also amazing. normally i am dragging my feet for the first hour of work while i load up on caffeine. not so today.

the biggest problem is that i need like, 5 alarm clocks now with the amount of times i need to wake up. fortunately, the digital age is upon us, & my computer has a task scheduler.

i will post full reflections on the day after tonight's training session, & maybe part 2 of my reasonings if i'm feeling feisty.

abstract · Post by **abstract** » 19 Jun 2009 06:48

i'm going to skip ahead a little bit so i can put the details of my training sessions in perspective.

part 3: progressive intensity of training

The third essential for rapid strength gains is progressive intensity & variety of training. Once you are past the novice stage, your muscles quickly adapt to particular movements & to a given level of exercise. The sets, reps, weights, movements, & intensity that built them well two months ago, will not work today.

That's the irony of the human machine. Exercise is stress that threatens the integrity of the muscle. The muscle responds to a given level of exercise by building just to the extent that the exercise no longer affects it.

In fact, muscles get ever more efficient at dealing with particular movements & levels of stress. Consequently, after about 8-12 weeks of doing any set of movements regularly, the muscles start to lose strength, if you continue the exercise that originally built them.

A word of caution. Progressive intensity & variety doesn't mean that the best way for a novice to get strong is to increase weights every workout & make random changes to the exercises used. Unless you get strong in the basics first, which takes at least six months, you are simply setting up for injury.

i know that a lot of my basics are very weak. so the majority of this 12 week period will be working from the ground up & mastering the basics, rotating component groups on a session-by-session basis.

eg. my first training session focused on downtime toe dexterity 2 adds, with consecutive linking ( legover, mirage, illusion, pickup ). that afternoon, i worked on toe sets without any follow up components. pixie, atomic, fairy, quantum.

this morning, i worked on clip > toe > clip 2 add linking, with emphasis on bubbas & toe set ss illusions.

i don't really have a set plan per se for the 12 week progression, but i will not be moving up to 3 adds for at least a month, unless i have some ridiculous burst of progress that is unforeseen at this point. i am also avoiding all components that i am well versed in, in order to avoid ANY bailing situations. every contact counts.

abstract · Post by **abstract** » 20 Jun 2009 15:31

great session last night. worked pickups, illusions & dragonfly kicks.

starting to count contacts. several 50+ contact tilted combos with various tiltless links. i liked the feeling of toe ss illusion > dragonfly kick > op pickup.

goal for the 30 day mark: consistent 100 contact tiltless with half decent variety.

today was a day off. i took off up to brockville for the kinakwii first nation's summer feast, enjoyed some grilled fish & good company.

back to the frenzy tomorrey. new blood! john's gf's brother just got his quantums on friday, hopefully breaking them in tomorrow.

abstract · Post by **abstract** » 22 Jun 2009 07:44

sunday was interesting. didn't feel the strongest, but the results were still fairly good, in that motions are getting more natural with less energy expended.

trained illusions mostly for both sessions. worked quantum sets as well, which will take quite a few sessions of schooling just those to get down.

emily came out to film the 2nd session & she kicked a bit to give me some breathing room.

i ended up going out last night, so couldn't get to bed by 9pm. had to scale back my session this morning to 30 minutes & could only get a 10 minute nap in afterwards before work. still feeling pretty strong. my fuelling is good, i just need to listen to my body.

it's interesting to play in the mornings because i know i have to save energy for the work day plus a 2nd session, so i stop training in the morning as soon as i feel my energy start to wane from peak. takes some willpower, as i'm so used to just driving my energy stores to depletion for the love of the game.

i'm replacing coffee with filtered water. going cold turkey, will probably feel a bit of withdrawal for a day or two with the amount of coffee i would drink--easily a pot just to myself during a work day.

this morning's session:

been starting every session with 100 kicks. so far it has taken me 4 or 5 tries each session before i hit it. today, i hit 290 kicks on my second attempt ( 66 on my first ).

i can't seem to do more than 20-30 symple toe delays before dropping. i'd like to add 50 of those after the 100 kicks in future sessions.

still working the illusions, the motion is getting to be more fluid. also worked on swirling toe ( inspired by ianek ), flying clippers & dragonfly kicks.

the tiltless repertoire is slowly growing.

abstract · Post by **abstract** » 23 Jun 2009 06:04

this morning:

100 kicks to 50 symple toes, first try.

first try on basic toe 2s:

22 legovers
29 mirages ( "pixies" )
2 illusions ( toe set ss ) ( lol )
8 pickups ( lolz )

it is pretty clear what needs work. that being said, i was actually pretty happy with those 2 illusions. text cannot relate form & freedom of motion. illusions are feeling good. i think i will break through the wall soon. worked quantum sets a bit. flip is getting closer. it's a tough set to get relaxed.

DTank126 · Post by **DTank126** » 23 Jun 2009 20:25

Whoo, that sounds like one crazy training schedule! I bet you'll make Dave and Jorden look like they're just playin hackey sack in no time. It was good meeting you in Montreal. Hope I can make it up to you're crazy country again to shred sometime soon!

abstract · Post by **abstract** » 24 Jun 2009 07:11

yessssss, doug tank--come visit the 51st State again. glad i had a chance to shred & party with ya. you were shredding up a storm at the NDA center.

but damn that mosh pit took its toll, haha. TamTams was like a field of broken shredders.

last night i went out to play & it was so amazing outside...i just said, fuck it, i want to have a fun session. i maintained my 2 adds or less training regime, but didn't really focus on working anything in particular.

actually, i did break tiltless. i worked on crossbody rakes. they fit well into my toe 2s training & they don't stress my body at all. plus they are not a component that is particularly strong for me, so was gratifying to pursue.

a graduation crew flipped out as they passed through the market square where i play. i took a break & watched the ladies pose in a fountain for pictures. kingston is an attractive city sometimes.

as i finished up my session, i looked across the square & noticed the traffic lights on the corner were out. hrm, interesting.

i packed up & made my way uptown to my home, noticing that every traffic light was out the entire way through downtown. drivers were genuinely confused. a dangerous day for cyclists! i got home & voila, no power.

i took a nap, hoping the power would be back by the time i woke. no dice. my apartment was abysmally hot & i couldn't even cook myself dinner, so i got dressed & made my way back to my office, which still had electricity, stopping for a sandwich along the way from one of the only places that had power.

my office is often active into the wee hours of the morning, so i inevitably got drawn back into work stuffs as i ate my food, perusing the internets with glorious Central Air. i then had a dangerous bike ride home in complete darkness around midnight. still no power. it threw off my routine quite a bit last night & i could barely sleep when i did get home.

so i "slept in" till 7.30 this morning & skipped the morning session. i'll get things back on track this evening.

it's good to have those experiences every once in a while to realize how dependant i am on power to survive. i had no fresh food in my house & couldn't cook anything. all the restaurants & grocery stores closed down. i couldn't sleep. it made me appreciate it all the more when it came back halfway through the night.

abstract · Post by **abstract** » 24 Jun 2009 15:37

"practice makes perfect." - some dude

goddamn i love this game.

tonight:

i hit 4 x ss toe set illusions to another tiltless combo.

mini-milestone: all toe sets hit in a tiltless string: pixie bsos, fairy bsos, atomic bsos, quantum bsos.

6 x quantum set in one string, 3 per side. flip felt pretty good today.

practiced travelling. the entire market square was empty, slowly kicked my way across a 50ish foot expanse, then kicked while walking backwards to the starting point & almost made it. did some alternating travelling clippers.

hot diggity i love this game.