Training Log to Immortality

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Oct 29, 2018 1:13 pm

10.28.18

Had a lot going on lately.

1. Rode bandits (Death Star, Hornet Hill, U Lake and back) x 1 hour 51 minutes @ 12 miles.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Tue Oct 30, 2018 12:35 am

10.29.18

Squeezed this in after carving jack-o-lanterns with the kids.

1. Weight Vest Step-ups @ 16" step: 25# x 300 (150/150)

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Nov 05, 2018 12:40 am

11.4.18

a.m.

1. Rode the Briar Chapel trails x 1 hour 17 minutes @ 8.5 miles. Had to make it a quick one.

evening:

2. Recon Ron 2.0 - Day 6
a. LCCJ: 2x20kg x 9/8/7/6/5/4/3
b. Neutral Grip Pull-ups: 9/8/7/6/5/4/3
c. KB Front Squats: 2x20kg x 9/8/7/6/5/4/3

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Tue Nov 13, 2018 2:00 am

I know I have worked out since 11/4 but I don't remember and I didn't write it down. Anyway...

11.12.18

a.m.

1. Rode Briar Chapel x 1 hour 34 minutes @ 12 miles.

afternoon:

1. Circuit x 5 rounds
a. Bethaks x 25
b. Dands x 10
c. TRX Inverted Body Rows x 12
d. Situps (feet anchored) x 20

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Wed Nov 14, 2018 1:41 am

11.13.18

1. Thoracic Bridge x 5/5, Daily Dozen

2. LCC&PP: 20kg x 12'@7rpm - switch on the 1:00

3. JS Flexibility

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Fri Nov 16, 2018 12:04 pm

11.15.18

1. Bill Esche Airport Yoga Sequence, pec and shoulder stretches

2. LCC&PP: 20kg x 14'@7rpm - switch on the 1:00

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Sun Nov 25, 2018 8:44 pm

11.22.18

1. Rode Briar Chapel trails x 1 hour 45 minutes @ 12 miles

11.23.18

1. Rode Briar Chapel trails x 1 hour 20 minutes @ 11 miles

11.24.18

1. Daily Dozen

2. LCC&PP: 24kg x 6'@5rpm - switch on the 1:00

3. Wt. Vest Step-ups to 16" step: 25# x 300/300

11.25.18

a.m.

1. YRG 20' workout

afternoon:

2. Vasilev KB Sport GPP Circuit #1: 16kg x 3 rounds
a. Jump Squats x 30
b. Push-ups x 30
c. American Swing x 30
d. DL x 30
-set 1 x 3:56
-set 2 x 8:30
-set 3 x 13:14
Times are where I was when round was finished as clock progressed. Includes brief rest periods.

3. Ab Circuit x 2 rounds
a. V-Ups x 10
b. Vertical Toe Touches x 20
c. Flutter Kicks x 40

4. Stretching

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Tue Nov 27, 2018 7:27 pm

11.26.18

1. Thoracic Bridge x 5/5, FTW OH Squat with wooden dowel x 10

2. LCC&PP: 24kg x 8'@5rpm - switch on the 1:00

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Wed Nov 28, 2018 2:09 pm

11.27.18

1. Wt. Vest Step-ups to 16" step: 30# x 200/200

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Dec 03, 2018 5:21 pm

12.02.18

1. Weight Vest Low Step-ups (8" riser) done at a fast pace: 30# x 45 minutes

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Tue Dec 04, 2018 3:30 pm

12.03.18

1. Daily Dozen

2. LCC&PP: 24kg x 8'@5rpm - switch on the 1:00 - repeat of previous session. Will bump up to 10' next session.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Wed Dec 05, 2018 5:42 pm

12.04.18

1. YRG - 20' workout

Had to squeeze this in before my daughter's basketball practice. Had planned on doing Yoga Doc's dvd, but didn't have time.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Thu Dec 06, 2018 8:55 pm

12.05.18

1. Thoracic Bridge x 5/5, Pumps x 10, FTW OH Squat with dowel x 10

2. LCC&PP: 24kg x 10'@5rpm - switch on the 1:00

3. Wt. Vest Step-ups to 16" step: 30# x 250/250

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Dec 10, 2018 11:15 pm

12.10.18

1. Wt. Vest Step-ups done at a quick pace to low step: 30# x 30'

2. SB Getup: 75# x 5/5

3a. Scotty Bobs: 2x25# x 3s x 5/5
3b. Russian Twists: 25# x 10/10

4. Wt. Vest Step-ups: 30# x 50/50

5. Suryanamaskara A x 5, B x 3

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Fri Dec 14, 2018 1:39 am

12.12.18

1. DDP Yoga - Stand Up


12.13.18

1. Thoracic Bridge x 5/5, FTW OH Squat with wooden dowel x 5, Pumps x 5

2. LCC&PP: 24kg x 10'@5rpm - switch on the 1:00

3. Weight Vest Low Step-ups (8" riser) done at a fast pace: 30# x 25 minute

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Dec 17, 2018 2:06 pm

12.16.18

1. Rode bandit trails x 2 hours @ 13 miles. Still very wet.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Thu Dec 27, 2018 1:57 am

12.23.18

1. Rode bandits (Morgan Creek, Powerline, U-Lake and back) x 8 miles

12.26.18

1. Daily Dozen

Armor of War - Week 1 Day 1 - 1/2 (Squat/Pull)
2a. Reverse Lunges: bw x 5s x 5/5r
2b. Inverted Body Row (feet on floor): 5s x 5r

3. OALCC&PP: 24kg x 12'@5rpm - switch on the 1:00

4a. Ab Wheel: 3s x 10r
4b. TKE: average JS Band x 3s x 15/15

5. Pec Stretches, Rumble Roller on back, JS lower body routine, wishbone

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Sat Dec 29, 2018 1:51 am

12.27.18

1. Rode Briar Chapel x 1 hour 30 minutes x 10.6 miles. Fell in with some guys out riding and they showed me a bandit trail they are building nearby. It is super sweet and I am really looking forward to riding it more!

12.28.18

1. Daily Dozen

Armor of War - Week 1, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Ring Row: bw x 6s x 5r
2b. Close Grip Push-ups: 5s x 5r

3. TBDL (50/20): w/u: 190 x 10 then 190 x 40 - still trying to decide if I want to do 50/20 or Shaf's Ladders

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Dec 31, 2018 12:24 am

12.30.18

Armor of War: Week 1, Day 3 - 3/1 (Push/Squat)

1a. Close Grip Push-ups: bw x 6s x 5r
1b. Reverse Squat: bw x 6s x 5r

2. OALCC&PP: 24kg x 14'@5rpm - switch on the 1:00

3. Ab Wheel Rollout: 3s x 10r

4. Swenson Ashtanga Yoga Short Forms: 15:00 Short Forms

User avatar
odin
Sgt. Major
Posts: 2883
Joined: Fri Nov 10, 2006 10:20 am

Re: Training Log to Immortality

Post by odin » Mon Dec 31, 2018 12:58 pm

No way, I've literally just been re-reading AOW and considering running it in the new year. One of those programs I've shied away from because it's almost too simple, be interested to see how you get on with it. Adding some basic KB work I think is a good way to complement it.
Don't try too hard, don't not try too hard

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Dec 31, 2018 1:17 pm

The simplicity is one of the reasons why I wanted to start it up again. I'm hoping to get some aesthetic benefits from it as well. I was going to work both the 1-arm LCC&PP and the TBDL into the program but now I'm thinking of dropping the LCCPP and just doing the TBDL. I think the pressing along with the push-ups will be too much for my shoulders.

Thanks for reading!
odin wrote:
Mon Dec 31, 2018 12:58 pm
No way, I've literally just been re-reading AOW and considering running it in the new year. One of those programs I've shied away from because it's almost too simple, be interested to see how you get on with it. Adding some basic KB work I think is a good way to complement it.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 02, 2019 5:53 pm

1.1.19

Armor of War - Week 2 Day 1 - 1/2 (Squat/Pull)
1a. Reverse Lunges: bw x 7s x 5/5r
1b. Inverted Body Row (feet on floor): 7s x 5r

2. Ski Pole Swings: 2x16kg x 3s x 20r

3. Jason C. Brown mobility routine, Rumble Roller on back, JS Flexibility shoulder routine

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Fri Jan 04, 2019 1:45 am

1.3.18

Armor of War - Week 2, Day 2 - 2/3 (Pull/Push)
1a. Inverted Body Ring Row: bw x 8s x 5r
1b. Close Grip Push-ups: 7s x 5r

2. TBDL: 215 x 3s x 1/2/3 - will bump up to 4 ladders next session

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Sun Jan 06, 2019 4:29 am

1.5.19

a.m.

1. YRG: Strength Builder

evening:

Armor of War - Week 2, Day 3 - 3/1 (Push/Squat)
2a. Close Grip Push-ups: bw x 8s x 5r
2b. Reverse Lunges: bw x 8s x 5r

3. JS Flexibility, Rumble Roller everything, lacrosse ball upper back

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21958
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Training Log to Immortality

Post by Mickey O'neil » Mon Jan 07, 2019 1:59 am

1.6.19

1. Rode Briar Chapel trails x 1 hour 56 minutes x 10.6 miles. There is a new section of trail that some guys in the neighborhood built and it is awesome. Very raw and technical (lots of rocks and boulders), with one part that has some serious climbing. It is hard riding, but super fun. Probably my favorite section out at BC now.

2. Took the kids for about a 45 minute hike after getting back from riding.

Post Reply