Yoga, Sprinting, and Shit

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

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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Wed Jan 20, 2010 3:59 pm

1-19-10
At the flooded gym. They canceled all classes, including the kickboxing, so all of the attendees were occupying the ellipticals. I opted for opening with the C2, which no one uses.
2 min. warm up, then 3 min of Tabata intervals. Brutal.
Then, 4 rounds of 30 sec. sprints. The Tabatas will drain you so quickly, that going past 4 rounds was near impossible and painful. Nonetheless, got 146m in 30 and averaged around 140 for the 4 sprints. I'll do this again for longer and without Tabatas.
Then, 12 min on the elliptical once they opened up. Done at level 12, steady state.
Then, 5x5 DL's. Used the straight-leg sumo stretch as described by CM to loosen up.
Worked up to 205x4 on the 5th round with no pain and no struggle. I start high, then go from the floor. This helps me build the pressure I need to keep from hurting myself.
Finished with 10 min of vinyasas.
WGM wrote:Fall off a chinup bar, drop a barbell on your head, or piss yourself at the bottom of a squat and the Internet will never forget you.

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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Thu Jan 21, 2010 6:38 pm

1-20-10
In the gym with less water. So Cal really isn't built for rain.

20 min. steady-state on the elliptical. HR got up to 153 when I pushed the rpms. Avg was 135.
A couple of vinyasas to loosen up.
Box Squats with 24" box:
135x10
155x8
185x7
225x5
245x4
Just went with the feeling on this. Everything was easy until the 245. First time in over 4 years that I've had more than bodyweight on the bar. The box was a little high for this round, and the back handled it well.

BW circuit: 3-4 pullups, 8-10 steps for hammer lunges with 5lb db (switch hands at 8 steps), 6-8 push ups.
Push ups hurt and I don't know why right now. Back and shoulders are issues with them, but not with overhead pressing.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Sat Jan 23, 2010 10:04 pm

1-22-10

25 in on 2 different ellipticals for w/u.
Tried the 6x8 DL routine as alluded to by KB. It's a bitch with 40 sec rest.
Went at it with 155 to begin with and thought things seemed easy. By the 4th set, I had to drop it to 135 to finish.
The lack of complete rest really catches up with you.

Did some stretches (pigeon pose, down/up dogs) then wanted to try some circuits. Did one pull up and called it off.
That's the difference between me at 42 and me at 47; I know when the body is saying "no" nowadays.

Ended up doing some long sets of OA clean and press with 30lbs for 10 min.
Some more stretches, then out.

1-23-10

15 min w/u on the elliptical.
Vinyasas to get things limber.
The place was completely packed, so I went back to the old favorite; the DJ pu/cp ladder.
1,2,3 pu and cp's with 45lb. The pressing was easier than it has ever been and no pain in the shoulders.
Did some more stretching and got over to that shrug machine thingy. Had 115 on each side. Did 2 sets of 12 just for shits and giggles.
Out.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Wed Jan 27, 2010 2:42 pm

1-26-10

20 min. elliptical w/u

5-10 min GN work, some poses

10 min of
5 pull ups
5 reps each leg split squats w/25lbs.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Thu Jan 28, 2010 7:19 pm

1-27-10

20 min. elliptical w/u. 10 min at level 10; 10 min at level 12. Seems like it was hard to get through last night.

Leg press:
10x180
7x270
6x360
5x450
7x360
Good depth. 450 is 50lbs heavier than last time. Still, the leg press is just something I do when the racks are ocupado.

Then, 10 min of:
45lb clean and press
hanging leg raises (knees to chest, I'm no ab d-g).
Started with 3 reps per arm, and 6 raises for 2 rounds.
For some reason, increased to 4 per arm and 10 raises for the last 3 rounds. 5 rounds total.

This was done after the first time taking the cissus.

Might give the 50/20 a go today as I told the g-d.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Fri Jan 29, 2010 4:03 pm

1-28-10
Put my money where my lifts are.
20 min elliptical w/u. Getting bored with that; might try something new.

20/50 trap bar style DL's with 200# then upped to 210#. Actually just went with 18 rounds of 3 reps and finished in 18:30.
It's a fun way to get the density one needs in a workout.

10 min of light clean and presses with 30lbs.

A little stretching and posing to work out the kinks. The cissus is keeping things pain free right now; even the back.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Sat Jan 30, 2010 9:36 pm

1-29-10

10 min w/u on a different type of elliptical. HR never got over 120.

Did some down dogs & GN moves to loosen up further, then:

50/20 front squats. Used 95#.
Thought of going heavier; good thing I didn't. Around the 10th set, everything started to tire.
Luckily, around the 15th, doing doubles, the second wind kicked in and all was well. Apologies to the ab g-d for thinking this would be easy. 50 reps is 50 reps, no matter how you look at it.

Finished with ladders (1,2,3) of pull ups and 40lb clean and press. Wanted to make it easy, but not too easy. It was a good choice. PU's were easy, no pain. Just the way I like them. Thinking of doing a 50/20 with this ladder next week.

Did some stretches (child's pose into the GN move on the knees like a Hindu push up, shoulder circles, up/down dog) on the mat right behind a MILF on the starimaster. As Ice Cube would say,

"Damn right, it was a good day."

1-30-10

2 mile walk from the mechanic to home in 60 degree, partly cloudy weather. Perfect for the DOMS from yesterday.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Tue Feb 09, 2010 2:38 pm

didn"t update last week.

2-8-10

20 min sprint intervals on the elliptical.
20 min DB complexes w/25lb'ers.
front squat
clean and press
single leg DL.
9 full rounds and 1 round of squat and CP.

Some yoga moves between the sprints and lifts.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Wed Feb 10, 2010 2:31 pm

2-9-10

15 min on the treadmill walk/run @ 3.5%

20 min BW circuit
pull ups-3
Single leg squat (Bulgarian) 7 each leg
push ups- 10

9 rounds and 1 additional squat per leg to get those to 50.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Thu Feb 11, 2010 5:05 am

2-10-10

YRG Energy 21 min. Good to be back on this. Did it on Saturday as well.
Since I'm lifting more these days, I need the decompression YRG gives me. I still have about 19 Bikram classes paid for.
Should use them soon.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Tue Feb 16, 2010 12:25 am

Did YRG fat burner on Thursday last week and again today.
Play softball on Friday night and the sprinting felt good. YRG is taming the ailing hips.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Fri Feb 19, 2010 5:10 am

2-18-10
In the gym.
10 min elliptical w/u.
20 min of ladders (1,2,3)doing the following:
Pull ups
OA clean and push press with 50lb
Rear leg elevated split squats with 35 lbs.
4 complete ladders. Could feel the work on this one. Did some poses in between ladders.
Also did some "alligator" poses elevating one leg at a time for core stability.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Sun Feb 21, 2010 10:18 pm

2-21-10
Hiked on the Fullerton loop for about 4 miles, maybe 5, in 90 minutes. Easy time of it and the weather was good for a hike.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Tue Feb 23, 2010 6:07 am

2-22-10

18 min on the elliptical. 12 min of intervals (30 sec sprint/60 sec recovery) at level 12.

Then:
5/5/5 for about 10, maybe 15 min.
pull ups/clean and press/single leg RE squats.
40lbs with the cnp/25lbs with the split squats.

Did some poses at the gym and foam rolling at home. Manna.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Thu Feb 25, 2010 6:14 am

2-24-10

10 min. moderate row on the C2.

15 min. of DB complex done unilaterally.
3 reps of each
Clean, front squat, press.
Got 9 rounds. Was going for 10. The goal is to work up to 50 reps of each in 20.

Did about 10 min of yoga to relax. 10 min on some different elliptical to flush things out.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Tue Mar 09, 2010 6:05 am

Got to train twice last week, Tuesday and Wednesday.
Did a lower body EDT combo on Tuesday (5 rep SLDL/5 rep each leg SLERL squats)
kept the weight around 155 for the DL's and 45lbs for the squats.
Did a bunch in 20 min. Also warmed up on the elliptical and did about 10 min of yoga after.

Wed. was upper body. 55lb clean and press (3 reps each arm)/3 pull ups.
Got 11 rounds plus one pull up and one rep each arm in 20 min.
Started with an easy 2400m row on the C2 and ended with yoga.
The body feels right about this routine now.

3-8-10
Tonight:
20 min on the elliptical (4 min wu, 16 min sprints, 1 min cool down)
20 min wide grip DL with 185lbs (3 reps) and 3 reps each leg standing lunges with 50 lbs.
10 rounds in 15 min.
Worked a couple of moves to cool down.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Wed Mar 10, 2010 6:09 am

3-9-10

42 min Energizing Yoga for Beginners.

Harder than expected; better than could be imagined.

Namaste, bitchos.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Thu Mar 11, 2010 6:49 am

3-10-10

15 min elliptical. Moderate pace. Good warm up.

10 ladders of 1,2,3
OAC&P using 60lb. DB
Pull ups.
I must be lighter. The pull ups are getting easier. Time to progress. CNP was good; challenging.

15 min of various stretches and asanas to finish.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Wed Mar 17, 2010 5:33 am

3-16-10

10 min elliptical

20 min of ladders (1,2,3,4)
pull ups/55lb. clean and press.
3.75 ladders.

4 reps kill.

Yoga stretching to wrap up. The time change killed me.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Tue Apr 06, 2010 4:03 am

So here's what I've been doing for the past two weeks. Basically going to the gym 2-3 times each week. Visits are split between upper and lower body combos. 2 exercises for each.
Upper is usually the C&P and pull up ladder. I've worked this to using 60lbs and just the 1,2,3 ladder. I like this and have seen good gains (for me) in upper body strength and hip interaction.
For the lower days, I've used the leg press, single leg squats, and a mix of different DL's. My back is a definite limiting factor, so the DL's have been Romanian or straight leg and nothing too heavy.

I work in sprints, straight cardio, rowing, and two handed C&P's as well. With spring arriving, I'll get back on the trail and hike more. As soon as I can figure out where my new yoga DVD is, I'll be adding more of that.

Cool downs are always simple asanas to stretch the back, legs, and shoulders. Overall, fitness is up; weight is down; body feels right.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Tue Apr 06, 2010 6:10 pm

4-5-10

This AM: 2-3 mile hike in local wilderness park. Mostly hills.
Back is starting to spasm.
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Re: Yoga, Sprinting, and Shit

Post by Sofa King » Fri Sep 11, 2015 6:35 pm

Jeezus. 5 years between posts, but not 5 years between w-o's. Growing job and kid demands coupled with age and its limitations have changed what I do. Believe it or not, I take some of the advice Rant puts up on his clusterfuck of a blog and tailor it to my needs/limitations. Lately, this has meant a lot of handleball swings and snatches worked in with rows or push ups. I'll go 15-20 min of this preceded by some kind of 10-15 min warm up. Between this and cleaning up the diet (ie, limiting the beer as much as I can and still maintain sanity), the clothes seem to fit better, and my wife isn't bullying me about my gut.

Win-Win.

Moving forward I'm looking to vary things as the progress is slowly coming to a halt. I know I can always add weight/time, but overuse of joints and back have to factor in. I may check back in for shits and giggles, or get serious and post regularly for my benefit; not sure at this point. I do know this, looking back at what I was doing 5 years ago, I can say this; I miss the yoga.
WGM wrote:Fall off a chinup bar, drop a barbell on your head, or piss yourself at the bottom of a squat and the Internet will never forget you.

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