My Recoverybook

[marcob]

Since 3 years I have big stomacheproblems. Every 2 months doctors have to make sure 2-3 liters of fluid has to come out.

Friday I had my second session and it feels slightly better, so I think a recoverybook is good stuff also for people with injuries, sickness and other health issues. I can train at a level of 70-80% (no maximumattempts)

I will start training with my log today, Sunday 24 may 2008 and will try to write my things on paper as often as I can.

I am happy that I got the geen light to continue my training; one of the most important things in the life of a powersporter.

I am Marco Bouma, 37 years, 85kg, from Holland and these are my performances:

2003/2004/2005/2006: strongest man from Noord-Holland

2001: 2nd place weightlifting champs of Holland

2003: 2nd place Highland Games (B-Class)

2006: 7th place European grip Champs

2004-2008: 18 runningcompetitions: 2,6 km minimum and half marathon maximum

Personal records: Tire Flip 400kg - 2 time

Car Lift: 320kg

Truck Pull 15000kg: 16 meters

Medley: timberwalk 2x70m 20m/Car flip/Barrel rum 80kg 20m: 31,5 seconds

Appolons Axle: 143kg

RB240C

1 hand pinchblock: l 27/r 33

Hope you will enjoy the log

[Florian Kellersmann]

I hope your recovery and training will go well. I will follow your log, bro!

[calibre]

Hey, I know your name.... Probably have heard it on dutchbodybuilding where a lot dutch strongmen are active.

Didn't know you where serious into grip as well though. Will follow this for sure.

[marcob]

This feels so good...really thougt this had to be the end of my sporting carrier, but it is not! I'll be back.

2 trainingsdays. The first one was after 4 weeks without weighttraining and it felt like having s.x.

1. 20 minutes of running outside and then 7 sprints from 50 meters.

That was the warm-up.

Upperback: rowing with the RT 17kg:3x6 27kg:2x6

bent over row 50kg:10x 70kg:6x 90kg:3x

T-bar row: 79kg:2x6/89:4x/5x/106,5kg:3x/4x

Lowerback:hyperextension:2x20 reverse hyperextension:2x15

This was the first one after a long break and .

2. Legs: problem because it gives a lot of preassure on my very weak stomache and mostly also in the lower back so a

very carefull training.

Front squat: 50kg: 6x/60kg: 2x4

Squat: 50kg:7x/80kg:3x/85kg:2x/60kg:2x6

Leg extension: Footweight (2kg) +12,5 kg dumble:12x/15x footweight + 22,5 dumble: 8x

Calves: seated with a dumble on 1 leg:25kg:25x/35kg:25x/40kg:20x

Standing with a barbell in the neck: 50kg:8x/80kg:8x/85kg:8x/60kg:2x8

Chest: Concentration Bench press(foot and knees in the air!): 70kg:4x/75:5x/85:2x

dumble pull-over: 27,5kg:15x/37,5kg:8x

Lower,upperabs + obliques: twist 150x,hanging knee raise 2x15,crunch with 10kg:25x/with 25kg:20x

I have done more, but that was more because I was so happy to begin a training and be able to finish it.

Since January it was only 2 sets grippers, 1 set pinch, 1 medley,and maybe a medley and that 2-3 times per week and with

so much pain that I really thougt take no more than 10kg per exersize, but 2 times losing 3 liters of fluid and a few kilo's

makes a happier world for me. 4 more times and who knows?

I know the numbers are not good, but all will come in time.

Thanx Flo for your nice post. Hope to see you maybe this year if all goes well and with permission from the doctor.

[raymo]

I'm glad you're training again ease into it and good luck.

[marcob]

Thanks for all the nice posts. I have some good news;maybe because sporters have a higher painlevel or because we recover better from injuries, but my doctor has given me green light for 2 matches in September.

I have a few goals now: A strong man/highland games match and a run from 120 meters against a sandhill. 40 meters high.

So 33% climbing.Heavy!!!

I have had 2 sessions with the doctor (4 to come) and the healingprocess is enormous according to his words.

Double good news: back in training and in 3,5 months my first competition.

[marcob]

Today the first Grip workout. The 2 days before was to improve my fysical condition. In the morning a 3 km. run and after my work 6km. running. I was really lacking condition.

First a medley. Pick up as many objects in 1 minute left and right:

Objects: 2'' V-bar 82,5 kg; hub 15,5 kg; 1 hand 2"bar Deadlift 61kg; gripper RB 130 (after 1 rep go to the next one): 8x

RB 130: left: 6x right: 12x

Appolon's Axle(hands over the bar): 101kg:4x 116kg: 2x 111kg hold: 15 seconds (hands under the bar) 111kg:2x

Rolling Thunder 57kg: l:2x2 r:2x2

1 hand pinchblock: l:22kg: 5x 27kg:2x PR 28kg:1x PR r:22kg:5x 27kg:2x 28kg:1x

2"V-bar 82,5kg: l:4x r:4x On 102,5 1 inch from the floor but not enough.

1 hand chinning both hands 4 reps.

This felt very well and records was not my what I expected, but gives a very good feeling.

Tomorrow I go for it again, but then also a bit strong man training.

[marcob]

Good news, I had another session at the doctor and I handle it very well he said; we will now go for 1 session per month instead of once every 2 months, because the weightdrop has stopped, (I lose 2-3 kg per session) because I eat well -6 shakes per day, a lot of water, protein and fibres. In the middle of October he said I can perform 100% without pain.

After this news I felt strong and with 87kg a bit heavier than before.

I have also set goals for 2008/beginning of 2009 (will put this in my signature)

The weekendtrainings:

1. Parkrun 300 m.(difficult turns): 1.08 minute / 1.04 minute (=practice for the sprint on a sandhill)

25 minutes running

2''backshrug: 10x61kg/8x71/6x81/4x101 1 hand side raise stretched arm:10x7,5kg/8x9,5/6x12/5x14

T-bar row: 10x70/8x80/7x85/4x100/3x120/2x125

finishing with ab-work: twist 5 sets minimum 50 reps/hanging knee raise 5x10/crunch 4x20

2. V-bar singles: l:82v-102v-104,5v-114,5v-124,5v-134,5- -(two attempts failed on the 134,5

r:82v-102v-104,5v stopped, because of an elbowinjury (overstretched)

RB 130:l:8x r15x/l:6x r:12x 210C r:2x

partials on the 210C l:3x/3x/3x r:8x/6x/7x

partials on the 240C l:2x r:5x

RT l:42:4x 57:3x 62:1x 67:1x PR!!

r:42:4x 57:3x 62:1x 67:1x

Standing barbell curl: 10x34/ 8x36,5/ 6x40,5/6x43,5

For 2008 I want to compete in 1-2 strongman/highland games competitions, 5 running matches and if possible 1 Gripcontest and of course the run uphill in the sand. climbing %: 35%

In the beginning of 2009 compete in the bodybuilding contest for Naturals.

I like especially that there are still goals and that the recovery is going well. MY stomache still makes a lot of noise, like a waterfall sometimes, but it goes well

[marcob]

Today for the first time an outside training; it was raining so hard that everyone was at home and than...practice.

I guess about 40 stonethrows with 10kg: distances 23-27feet (7-8 meters)

weight for height 10kg: 8 left and 5 righthand: about 5-5,5 meter high

Weight for distance: discus throwing with a 10kg weight (without handle) 10meter

5 sprints in the upcoming water and a few ab-exersizes: I came home as a black man and smelling...like horseshit,

but satisfied to go out.

Nice have a few days off from work. Tomorrow back to regular business.

[honk]

1 hand chinning both hands 4 reps.

:bow

[marcob]

Thanks Chris,

Writing on the Gripboard is addictive I think; I write more now than the past 3 years.

Did some fungripping after the rainy beachtraining.

thumb/pointingfingerpinch: l and r: 2x5kg plates

thumb/pink: 5kg plate

3 plates of 5kg: l and r:2reps

6 plates total 8kg:1 and r goodlifts

8 plates total 10kg and 9 plates 9kg:no lift: too wide, but nice sounds to hear on the ground

hammerplatecurl (is this a name? I give it this name) 2x2,5 kg:l/r:20x/20x 2x5kg:12x

reverse RB 100??? :1x/1x

For the rest:twists/hyperextensions/rev.hyperextensions (helps relieve the pain on the back and stomache)

Goodmornings and reverse goodmornings to close: goodnight, sleep well,train hard and go for it.

Inspiration to train use Rocky music/films EYE OF THE TIGER/THERE IS NO TOMORROW/GO FOR IT!

[marcob]

Had a very bad wednesday. A lot of pain, so decided to skip 1 training.

Today 45 minutes of jogging in a very slow pace.

Also why I do more than 1 sport. I donot have the power to be at the top of one sport, but when you put everything together I win a lot of medals and cups, because I participate at minimum 4-5 sports and I like to look at the every now and then.

I am inspired by looking at the logs everyone is writing; keep up writing in your nice log.

Tomorrow will be a decent training, but I see that rest is needed.

[marcob]

When the feeling is good then I have lust to train and I felt good after a bad day.

Dumble walk 2x47,5 16meter (dumble is about 60% heavier than a timber)

Medley: dumble walk 2x42,5 16m/Caber 45kg 16m/Platewalk 16m 3plates of 20kg:52 seconds.

By the way: I train at home, so every 4 meters I must make a turn and that makes medleys at home hard.

Dumble row(upperback): 47,5kg:4x5

Posing 10 minutes for the natural BB championchip in February

3 minutes punching on the punchbag

[marcob]

Today in the burning sun a Highland games training.

22kg stonethrow: 10 throws about 5,20m max (almost broke my record)

25kg weight for distance 10 throws 5,10m max

22kg highthrow about 3,5 meter high

Swimming, because this was on a small beach.

This is all for the games in september and for the combined HG/SM/Grip match if sponsors and location are known.

[marcob]

A few very hot days;could only train in the morning. The addict will be at the warmest 45 degrees.

1st & 2nd day conclusion (have no idea in which order I did it: ab/obliques work: hanging knee raise:8x/8x/12x/12x hanging twist: 16x/16x/20x/22x

twist:80x twist with 30kg in the neck:30x/20x twist with 80kg:10x crunch with 8kg:25x/12x

hanging leg raise:3x6 leg raise on a decline bench:15x with 2kg on the feet: 12x/16x

combined:hanging leg and knee raise: 5&5

Lower back: goodmorning:30kg:10x/12x hyperextension:25x/15x reverse hyperextension:18x +8kg on chest:8x

Appolon's Axle: 61:15x 101:6x 111:4x 111 hold: 18 seconds PR (was 15)

Rolling Thunder: LH 42:12x 47:11x 52:6x 62:1x RH 42:16x 47:10x 52:8x 62:1x

Gripper RB100: l+r:5x RB210C: RH:2x reverse gripper:RB100:l+r:3x RB130:l+r:1x gripper hold:LH:0.12 RH:0.10

Gripcombi: RB130/RB100:l+r:4x130/8x100

Chest:Bench Press (knees bent) 15x55/1x85 Dumble pull-over: 32,5kg:12x/16x 62,5kg:2x (unofficial dutch record):

never seen anybody using more than 45kg in this exersize:my singles record on this is 75kg.

Chinning: wide front:2x6 medium front:6x 1 hand chin added with 2 footweights(2kg):LH:3x RH:4x +7,5kg:LH:2x RH:3x

1 leg seated calve raise:42,5:2x20 62,5kg:12x

Finished with punching on the boxingball, posing and stretching.

Had a short day with my job;now off to beach and later watch Holland-Italy (0-0?)

[marcob]

A small training today.

2 Parkruns of 300m: average 16km/h Too hot 80% intensity

15 minutes on the crosstrainer 2,56km: min.hartrate 64 maximum 117 average 93 about 10,1 km/h

T-bar 12x59kg/8x69

bent over row 6x70 dumble row 8x32,5 3x52,5

twist 120x

crunch with 10kg:27x

[marcob]

Did a nice medley today: V-bar 92/RT 52/dumble walk 2x42,5 16meters/V-bar walk 92kg 4 meters (2 hands): 45seconds

2" backshrug 61 kg:2x8 Nosebreaker 34:8x 44:4x Barbell standing curl:34kg:8x 44kg:6x

Bent over row 70:2x8 Table set gripper 130: L+RH:3x Wristcurl 2"bar 61:2x/3x (heavy) RT52:l+r:2x 62 both hands 1x

Twist 100x

Had no more time, because of a very intense workday.

[marcob]

Recordsrain Something has happened with me since I began writing my log. I have broken 10 records in the past 4 days. My doctor told me I would loose minimum 10-20% of my power, but he forgot spirit,mentality and a lot of will power.

Appolon's Axle for hold 111kg:22 seconds (was 18) 126kg:11seconds (was 9) grip under the bar 116 2x (was 1x)

Sprinting about 50 yards 6.02 seconds (old 6.33)

dumble pull-over 40kg: 12x (10X) Hanging knee raise with 2kg on the feet:15x (14x)

1-hand chin with 15kg on the feet:LH 2x (was 0) RH 3x (1x)

1-hand pinchblock LH 27kg 3x (1x) LH maximum 29,5kg (28kg)

I love writing in my log, because normally I break a record every 2 months and now 10 in 4 days

The rest of the training I will write later.

[marcob]

A good few days behind me; these were the work-outs I was doing.

Grip: Appolon's Axle:5x61/5x71/6x101/3x116/1x116 111hold:22 seconds PR 126hold:12seconds under the bar:116:2x PR

Reverse gripper:RB130 LH 2x RH 1x table set:LH1x RH5x

Pinchblock 1hand: 17kg L:18x R:12x 27kg:L:3x PR R:2x LH max 29,5kg PR

Rolling Thunder:62kg L:3x PR R:1x 72: both hands from the ground but not high enough.

Plate wristcurl 10kg:20x/20x/25x Sitting leverage:1,5kg:L+R:15x

Wristtwist 2kg:L+R:50x 2''v-bar:L+R82 107kg failed both hands (would be a very fat PR)

Chest: bench press feet in the air:16x50/4x80 dumble pullover:20x30kg/12x40 PR/15x30/17x30

Flye on a decline bench:2x12,5kg: 12x 2x17,5kg:16x

Squat below 90 degrees:5x55/5x70 Goodmorning:6x55/4x70

Twist with 10kg in the neck:120x with 25kg:50x Crunch with 15kg:28x with 25kg:21x

Hyperextensions:15x/17x/15x Reverse hyperext:27x with 15kg on chest:10x

Back Shrug with 2"bar61kg:2x15 1 handed stretched lateral raise with 2''dumble 10,5kg:8x/12x

Biceps:preacher bench curl 17,5kg(1 hand):2x15 Standing barbell curl:10x39 3x59 T-bar rowing: 6x94 4x114

Triceps:dumble in neck 10kg:2x10 Nosebreaker34kg:12x 54:3x

Seated neck press:7x50 4x55

Chinning:Neck chin with 2kg added: 6x Wide front chin with 15kg:5x Biceps chin:12x 1H chin with 15kg:LH:2xPR RH:3x PR

Extra Abwork: Hanging knee raise with 2kg: 15x PR/with 15kg:6x

Leg raise on a decline bench:20x/with 2kg:12x/15x/20x the same only with knees and 2kg:15x/15x/25x

Calves:1dumble seated calve raise:10kg:50x/60x 15kg:50x

Fingerpinchblock:Thumb+pink:3kg all others also 3kg/Thumb/pointing finger:8kg L+R Thumb and middlefinger both 8kg

Medley: 2''V-bar 83kg/RT 47kg/dumble walk 2x42,5kg 8 metres/dry highthrow 2 plates 30kg/3 plates walk 55kg 8m.

In 2 minutes as much as possible. Every exersize I did 2 times so 10 in total.

8 sprints: fastest 6.03 PR Crosstrainer 3 kilometre in 17 minutes.

For everyone: keep a log for yourself and write about it; it may help you to improve yourself and I hope I can help others who have injuries, diseases or other things which may set you back. I have a lot of fun writing about my improved performances.

[marcob]

I was working in Alkmaar today and that is only 10 minutes away from the sandhill I have to compete on in September.

Took my trainingsc lothes on after work and gave it a go.

120 meters long and 40 meters high and only sand; it is a big motherf.....

50 meters in 14,5 seconds 30 meters in 8,5 seconds. If I am in the right shape it must be doable under 30 seconds.

Last year the winner in my group (age 35+) did it in 31,5 seconds...Hmmm and strange, because I was and still am NOT

an athlete.

Time to change sports???

[marcob]

Wanted to ask an open question: can anyone explain why I have more power and condition now than when I was 20 or 25 years old? Also hold in your thougt that I have never used or will use anabolics.(donot even know what it looks like)

Strange or not?

[marcob]

Trained, but felt dizzy and cramping in my stomache.

15 minutes crosstrainer.

dumble rowing:42,5kg:4x/6x 47,5kg:6x Bent over row 2''bar 61kg:2x5

flye on adecline bench:2x12,5:12x 2x17,5:17x

Some carefull abwork and lower abs.

Hopefully a better day tomorrow.

[marcob]

Will do a strong man comp in 1,5 weeks. Just try and I don't care if the last position is mine.

Truckpull 9.500kg Medley:2x80kg 15m timberw./tireflip 4x 340kg and barrel of 80kg loading

loglift max.

Deadlift max.

I am exited, because my doctor who gave me permission said that the treatment is that heavy, that even for him and me it is a miracle.

Hopefully I have a good day 28th June.

[honk]

Some carefull abwork and lower abs.

There are no lower abs.

[marcob]

I meant lower back. But lower abs exist: You have the upper/lower abs and the obliques.

A crunch is for the middle/upper part and a leg raise and sit up too. The lower abs is trained by hanging leg/knee raises and the obliques by twisting.