IGX

03.01.20 1. GST Foundation 1 - Week 1, Day 1 - Level 2 1a. FL/PE2: 3s x 12s - Bent Hollow Body Rock 1b. FL/PE2>iM: 3s x 30s - Table 2a. sPL/PE2: 3s x 12s - Forearm Plan 2b. sPL/PE2>iM: 3s x 5/5 - Straddle Running Man 3a. HBP/PE2: 3s x 3r - Push-up 3b. HBP/PE2>iM: 5# DB x 3s x 5/5 - Xiaopeng Forward ...

The one I have is from weightvest.com. I don't even know if the company exists anymore. I got it in 2006 or so. You can fit 2 x 2.5 pound plates in each compartment and it holds up to 60#. I usually only use 25# to 30#. I have a low aerobic step thing that's only about 8 inches or so. I set it up in...

2020.03.01; Cycle 13, Week 1, Day 3...had to work up in the mountains in Helemano all day on Saturday, so this workout got pushed back a day. That, bad field food, and since my son wanted me to take him fishing before dawn, not much sleep. Oh well, he speared a huge octopus that he was stoked about...

03.04.20 So, I haven't been doing a good job of keeping up my training log. Still doing GST Foundation 1, yoga/flexibility stuff, weight vest step-ups, and riding as much as possible, although not as much as I would like lately due to crazy work schedule and family stuff. I started the 13th week of ...

I know I did something between the 10th and the 15th but I can't remember. 02.15.20 1. Swenson 15:00 Short Forms 02.16.20 1. Rode San-Lee trails x 1 hour 50 minutes @ 11.2 miles. This was a super fun ride. I need to ride these trails more. 02.18.20 1. GST Foundation 1 - Week 10, Day 4 1a. MN/PE1: 4s...

02.10.20 1, GST Foundation 1 - Week 10, Day 3 1a. FL/PE1: 4s x 60s - Hollow Body Hold 1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow 2a. sPL/PE1: 4s x 15r - Scapular Shrug 2b. sPL/PE1>iM: 4s x 5/5 - Swivel Hips 3a. HBP/PE1: 4s x 15r - Incline Push-up 3b. HBP/PE1>iM: 4s x 10/10 - German Arm Swing 4a. RC/PE1: 4s x...

02.06.20 1. Wt. Vest Step-ups: 20# x 50 minutes 02.08.20 a.m. 1. Yoga Doc - Standing Series x 30' afternoon: 2. GST Foundation 1 - Week 10, Day 2 1a. MN/PE1: 4s x 15r - Tuck Up 1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill 2a. SL/PE1: 4s x 60 seconds - Arch Body Hold 2b. SL/PE1>iM: 4s x 5/5 - Standin...

02.05.20 1, GST Foundation 1 - Week 10, Day 1 1a. FL/PE1: 4s x 60s - Hollow Body Hold 1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow 2a. sPL/PE1: 4s x 15r - Scapular Shrug 2b. sPL/PE1>iM: 4s x 5/5 - Swivel Hips 3a. HBP/PE1: 4s x 15r - Incline Push-up 3b. HBP/PE1>iM: 4s x 10/10 - German Arm Swing 4a. RC/PE1: 4s x...

01.28.20 1. YRG 20:00 workout 2. Flexible Steel 02.01.20 1. Daily Dozen 2. GST Foundation 1 - Week 9, Day 4 1a. MN/PE1: 4s x 12r - Tuck Up 1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill 2a. SL/PE1: 4s x 48 seconds - Arch Body Hold 2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles 3a. SLS/PE1: 4s x 12r - ...

1.15.20 1. GST Foundation 1 - Week 9, Day 1 1a. FL/PE1: 4s x 48s - Hollow Body Hold 1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow 2a. sPL/PE1: 4s x 12r - Scapular Shrug 2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips 3a. HBP/PE1: 4s x 12r - Incline Push-up 3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing 4a. RC/PE1: 4s x 1...

01.14.20 While out of town last week I was only able to work out once, which was LCC&PP: 24kg x 20' @ 5/5 - switch on the 1:00. I picked up my new bike Friday and got in a ride Saturday and Sunday. That bike is fucking badass. It's everything I was looking for in my next bike. I love it! Anyway, pla...

01.04.2020 a.m. 1. 1-Arm LCC&PP: 24kg x 6'@7rpm - switch hands at the top of each 1:00 01.05.2020 1. FlowFit: Flow #2 x 5 rounds 2. 1-Arm LCC&PP: 24kg x 8'@7rpm - switch hands at the top of each 1:00 3. 1H Swing: 24kg x 5s x 10/10 - switch hands at the top of each 1:00 Planned on doing the JS Flexib...

01.02.20 1. GST Foundation 1 - Week 8, Day 3 - Deload Week 1a. FL/PE1: 5s x 18s - Hollow Body Hold 1b. FL/PE1>iM: 5s x 5/5 - Cat/Cow 2a. sPL/PE1: 5s x 5r - Scapular Shrug 2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips 3a. HBP/PE1: 5s x 5r - Incline Push-up 3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing 4a. R...

01.01.2020

afternoon:
1. Rode Briar Chapel trails x 2.5 hours @ 17 miles

evening:
2. Untying The Four Knots, JS Band Shoulder Traction

12.30.19 1. GST Foundation 1 - Week 8, Day 1 - Deload Week 1a. FL/PE1: 5s x 18s - Hollow Body Hold 1b. FL/PE1>iM: 5s x 5/5 - Cat/Cow 2a. sPL/PE1: 5s x 5r - Scapular Shrug 2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips 3a. HBP/PE1: 5s x 5r - Incline Push-up 3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing 4a. R...

Thanks! The GST is going great. I'm feeling much stronger in my core, my lats seem to be more developed, and my shoulders aren't bothering me anymore. I am planning on sticking with it for a long while. As far as 2020 goes, I want to get more disciplined with my training. I need to not brush them of...

Nice!

riotboo wrote: ↑

Sun Dec 29, 2019 4:47 pm

Planning a trip to Moab Ut in May. Goal is to be in good enough shape to enjoy MTB and hiking for a week.

12.23.19 1. GST Foundation 1 - Week 7, Day 2 1a. MN/PE1: 5s x 9r - Tuck Up 1b. MN/PE1>iM: 5s x 5/5 - Stiff Leg Windmill 2a. SL/PE1: 5s x 36 seconds - Arch Body Hold 2b. SL/PE1>iM: 5s x 5/5 - Standing Hip Circles 3a. SLS/PE1: 5s x 9r - Deck Squats 3b. SLS/PE>iM: 5s x 5/5 Skiers 12.24.19 1. LCC&PP: 20...

I had a test ride on a friend's today and I really like it. I was surprised at how agile it was since it is a 29er, but it was nice. Handled some of the tight twisty sections with ease. What was funny is that it felt like I was going slower than on my 27.5 Scout, but I ended up setting 3 PRs. I gues...

Nice!

I very much enjoyed it.

I use 2/3 pickle juice and 1/3 gatorade in my water bottles on my rides in the summer. Really helps with cramps.

Work schedule prohibited doing week 7 of the GST Foundation 1 program, so I started it this week. 12.20.19 1. Rode Briar Chapel trails x 2 hours 15 minutes @ 13.58 miles. Test rode a friend's Evil Following 29er in anticipation of buying a new bike. I think I'm sold on 29er. Leaning towards a Transi...

12.13.19 GST Foundation 1 - Week 6, Day 2 1a. MN/PE1: 4s x 9r - Tuck Up 1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill 2a. SL/PE1: 4s x 36 seconds - Arch Body Hold 2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles 3a. SLS/PE1: 4s x 9r - Deck Squats 3b. SLS/PE>iM: 4s x 5/5 Skiers 12.14.19 GST Foundation 1...

12.10.19

1. Wt. Vest Step-ups: 20# x 30' - planned on doing 1 hour but was pushed for time