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PostPosted: Wed Oct 04, 2017 4:08 pm 
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03.10.17

1. KB Snatch: 16kg x 150r in 11:15 - switch every 10 reps easy but steady pace

2. Swenson 15' ashtanga yoga short forms plus 10' deep relaxation

It felt good to get back to some semblance of working out.

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PostPosted: Thu Oct 05, 2017 11:26 am 
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04.10.17

1. Rode Briar Chapel x 6-7 miles. Forgot to start Strava so I'm not exactly sure.

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PostPosted: Mon Oct 09, 2017 11:42 am 
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08.10.17

Going to give Furman's 10-Minute Sets program a try. Will see if I have time to actually fit in the sessions! https://www.t-nation.com/training/10-minute-sets

1. Daily Dozen, OH FTW squat with broomstick x5

2. 10-Minute Sets program - Day 1
A. KB Overhead Press: 2x12kg x 60 reps in 7:00
B. Wtd. Close Grip Chins:20# x 3s x 5r

3. Stretching: face up "X" on Swiss ball, straddle stretch

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PostPosted: Tue Oct 10, 2017 11:48 am 
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Not sure when I will be getting back to training. Will be working on my truck in the evenings for at least this week. The mechanic who is helping said for trade for his labor he wants three rooms in his house painted so my buddy and I will be doing this in the evenings after my truck is complete. It's going to be a long few weeks.

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PostPosted: Mon Oct 16, 2017 11:47 am 
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15.10.17

1. Rode Briar Chapel x 1 hour 37 minutes @ 11.3 miles.

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PostPosted: Mon Oct 23, 2017 12:17 pm 
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My schedule is starting to clear up a little so I've been able to fit in some training. This is the last week of football practice and the last game is Saturday. Planning on getting back to a normal training schedule next week.

19.10.17

1. YRG Fat Burner (original)


21.10.17

1. Rode Ratchet trail in Pittsboro x 1 hour 18 minutes @ 10 miles

22.10.17

1. Took my son on a hike then got in a quick ride at Briar Chapel x 45 minutes @ 6.5 miles

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PostPosted: Mon Oct 23, 2017 11:17 pm 
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23.10.17

1. YRG - 20' workout

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PostPosted: Tue Oct 31, 2017 12:02 pm 
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2017.10.30

First official workout since football season ended Saturday. Hopefully this means I can get back to regular training again.

1. Bill Esch Airport Yoga Sequence, OH FTW squat with broomstick x5

2. 10-Minute Sets program - Day 1
A. KB Seated Overhead Press: 2x12kg x 60 reps in 10:00
B. Wtd. Close Grip Chins:20# x 3s x 5r

3. Stretching: face up "X" on Swiss ball, straddle stretch

4. Swenson Short Forms 10 minute Relaxation

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PostPosted: Thu Nov 02, 2017 12:46 pm 
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17.11.01

1. Bill Esch Airport Yoga Sequence, OH FTW squat with broomstick x5

2. 10-Minute Sets program - Week 1, Day 2 - Squatting
A. Back Squat (Ass to Grass): 95# x 35 reps in 5:00
B. Camel/Cat x 5:00

3. Stretching: face up "X" on Swiss ball, straddle stretch

What a shit show that squat session was. It's been a few years since I've done any squatting, but I still thought I was going to power through it no problem getting 10 reps on the minute for 10 minutes but my hamstrings and low back started cramping up after 2 minutes. What a pussy I've become. Looks like I'll be working up to the 10 minutes as well as adding weight.

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PostPosted: Mon Nov 06, 2017 12:46 pm 
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03.11.17

1. 10-Minute Sets program - Week 1, Day 3 - Kroc Rows
A. Kroc Rows: 32kg KB x 35 reps l in 5:00, 40 reps r in 5:00
B. Dead Stop Ring Dips: 5x5

2. Stretching


04.11.17

1. Rode BC x 1 hour 30 minutes @ 11.4 miles


05.11.17

a.m.

1. odin's vinyasa a x 3, b x 1 plus some YRG standing back stretches

afternoon:

2. Rode bandit trails from a buddy's house to Carrboro (Death Star, Hornet Hill, University Lake and back) x 1 hour 34 minutes @ 11.3 miles

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PostPosted: Tue Nov 07, 2017 7:23 pm 
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06.11.17

1. 10-Minute Sets program - Week 2, Day 1 - Push/Press
A. KB Seated Overhead Press: 2x12kg x 75 reps in 10:00
B. Wtd. Close Grip Chins:20# x 5s x 5r

3. Stretching: face up "X" on Swiss ball, straddle stretch, kneeling back bend quad stretch

I think I will jump up to the 16kg bells now. I believe hitting 75 reps is good for this.

Going to go ahead and do my squatting workout tonight because I have a teacher conference with my son's teacher tomorrow night and I want to make sure I get my workout in. I've also been toying with the idea of doing Shaf's timed sets program on my squat day.

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PostPosted: Wed Nov 08, 2017 12:59 pm 
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07.11.17

1. Bill Esch Airport Yoga Sequence

2. 10-Minute Sets program - Week 2, Day 2 - Squatting
A. Back Squat (Ass to Grass): 95# x 8'@5rpm
B. Camel/Cat x 5:00

3. Wtd. Step-ups: 20# x 45'

The actually squatting was much better this session. Pretty easy, actually. Will bump up the rpm's after I hit 10:00 followed by an increase in weight. The only issue was the pain from the bar resting on my traps/upper back. I set the bar down at minute five for about 20 seconds and at minute seven for about the same amount of time. I assume I will become acclimated soon enough.

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Last edited by Mickey O'neil on Thu Nov 09, 2017 12:38 pm, edited 1 time in total.

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PostPosted: Thu Nov 09, 2017 12:38 pm 
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08.11.17

1. YRG - Fat Burner

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PostPosted: Mon Nov 13, 2017 5:42 pm 
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09.11.17

1. Wtd. Step-ups: 20# x 45'

10.11.17

1. Rode bandit trails since the legal trails were closed due to rain (Water Tower, Power Line, Hornet Hill, U-Lake, and back) x 1 hour 42 minutes @ 11.9 miles.

11.11.17

1. Rode San Lee trails x 1 hour 27 minutes @ 8.2 miles

2. Several hours of using the mower to mulch the leaves in the yard.

12.11.17

a.m.

1. JS Flexibility, Rumble Roller on my back - as much as I love yoga, I get more out of this flexibility wise and loosening up my back

afternoon:

2. several more hours of using the leaf blower to clean off my roof, then cleaned gutters and blew the leaves out of the driveway, a couple of neighbor's driveways, then the cul-de-sac

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PostPosted: Tue Nov 14, 2017 12:35 pm 
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13.11.17

So I have decided to switch to something different and hopefully something I can stick with for a while. It's a mish-mash and there will be tweaks along the way but I am going to do one day of EDT supersetting TBDL and a push and the other day will be Shaf's squat timed sets with a pull on the other day. I plan on doing this on an A-B format with three sessions per week. I will throw in abs, curls, and whatever else I see fit as a finisher. I'll still be doing yoga/flexibility/mobility stuff as well as riding as much as possible.

Last night...

1. Esch Airport Yoga Sequence

2. EDT - 20:00
A. TBDL (low handles): 190 x 13s x 3 reps
B: Ring Push-ups: BW x 13s x 5r

3. Ab Wheel Rollouts: 3s x 10r

4. Rumble Roller on back, kneeling lay back quad stretch, GMB Hip Mobility Sequence

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PostPosted: Wed Nov 15, 2017 12:45 pm 
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14.11.17

1. Daily Dozen, Thoracic Bridge

2. Shaf's Squat Timed Sets/Long Duration Protocol

Set 1: 95# x 3:00 @ 8rpm

-five minute break

Set 2: 95# x 3:00 @ 8rpm

3a. Close Grip Chins: 20# x 3s x 5r
3b. Plank: 20# x 3s x 30 seconds

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PostPosted: Fri Nov 17, 2017 1:22 pm 
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15.11.17

1. Wtd. Step-ups: 20# x 45'

16.11.17

1. Wtd. Step-ups: 20# x 60'

2. JS Flexibility

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PostPosted: Mon Nov 20, 2017 2:11 pm 
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17.11.17

1. EDT - 20:00
A. TBDL (low handles): 190 x 15s x 3 reps - move up to 215# next session
B: DB Curl & Press: 2x25# x 15s x 3/3r - move up to 35# DBs next session

2. Stretching

18.11.17

1. Rode Briar Chapel x 1 hour 22 minutes @ 10 miles

19.11.17

1. Rode Briar Chapel x 1 hour 4 minutes @ 7.4 miles

2. Took the kids for an hour or so long hike

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PostPosted: Tue Nov 21, 2017 3:09 pm 
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20.11.17

1. Shaf's Squat Timed Sets/Long Duration Protocol

Set 1: 95# x 3:00 @ 12rpm - a rep done every five seconds

-four minute break

Set 2: 95# x 3:00 @ 12rpm

3a. Close Grip Chins: 30# x 3s x 5r
3b. Plank: 30# x 3s x 30 seconds

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PostPosted: Mon Nov 27, 2017 2:17 pm 
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21.11.17

1. Esch Airport Yoga Sequence, Thoracic Bridge x 3/3

2. EDT - 20:00
A. TBDL (low handles): 215 x 10s x 3 reps
B: DB Curl & Press: 2x35# x 10s x 3/3r


22.11.17

1. Esch Airport Yoga Sequence, Thoracic Bridge x 3/3

2. Shaf's Squat Timed Sets/Long Duration Protocol - Session 3

Set 1: 95# x 3:30 @ 12rpm - a rep done every five seconds

-four minute break

Set 2: 95# x 3:30 @ 12rpm

3a. Close Grip Chins: 30# x 4s x 5r
3b. Plank: 30# x 4s x 30 seconds

4. KB Complex - 20kg x 10'
-SW 5/5
-CL 5/5
-JK 5/5
-LC 5/5
-JK 5/5
-CL 5/5
-SW 5/5

5. Stretching


23.11.17

1. Rode Briar Chapel trails x 52:52 @ 6.3 miles - quick one before Thanksgiving festivities


24.11.17

1. Rode Briar Chapel trails x 1 hour 45 minutes @ 11.5 miles

26.11.17

1. Esch Airport Yoga Sequence, Thoracic Bridge x 3/3

2. KB Complex - 16kg x 30'
-SW 5/5
-CL 5/5
-JK 5/5
-LC 5/5
-JK 5/5
-CL 5/5
-SW 5/5

3. JS Flexibility, Rumble Roller on back, pec stretch

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PostPosted: Tue Nov 28, 2017 1:15 am 
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27.11.17

Short on time tonight so I just hit the main course.

1. Thoracic Bridge x 3/3

EDT x 20’
2a. TBDL (low handles): 215 x 15s x 3r
2b. DB Curl & Press: 2x35# x 15s x 3/3

3. Ab Wheel Rollout: 3s x 10r

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PostPosted: Thu Nov 30, 2017 1:19 am 
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29.11.17

1. Joint Mobility, Thoracic Bridge x 3/3

2. Shaf’s Long Duration/High Repetition Squat Program

Set 1: 95# x 4:00 @ 12rpm

-five minute break

Set 2: 95# x 4:00 @ 12rpm

2. Wtd. Step-ups: 30# x 30:00

Wanted to get a little cardio in so I skipped the weighted chins and planks.

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PostPosted: Mon Dec 04, 2017 12:45 pm 
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02.12.17

1. Spent a little over four hours helping finish building the Skills Area out at Briar Chapel. It was a good thing I didn't do my planned TBDL workout Friday night because the majority of that time building was shoveling dirt into wheelbarrows and pushing them to different sections of the area to build berms and tabletops. The other time was spent picking up large rocks, up to 80+ or so pounds, and moving them to an area to make an exit off of a large wooden bridge. I then rode 5.6 miles as well as testing out the skills area.

03.12.17

a.m.

1. YRG warmup, JS Flexibility, rumble roller on my back

afternoon:

2. Rode BC trails plus skills park x 1 hour 21 minutes @ 9.6 miles

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PostPosted: Tue Dec 05, 2017 6:20 pm 
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04.12.17

Spent six or so hours round trip in a very uncomfortable Colorado pickup for a twenty minute site inspection so I did the following when I got home.

1. Daily Dozen

2. Swenson Ashtanga Short Forms 15 minute routine

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PostPosted: Wed Dec 06, 2017 1:11 am 
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12.05.17

1. Bill Esch Airport Yoga Sequence

EDT x 20’
2a. TBDL (low handles): 225 x 12s x 3r
2b. DB Curl & Press: 2x35# x 12s x 3/3

3. Ab Wheel Rollout: 5s x 10r

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