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PostPosted: Fri Jan 01, 2010 4:19 pm 
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Sergeant Commanding
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After keeping a 3 yr log and taking a year off of logging, I begin a anew. The foreseeable future is KB's, Yoga, Andybands + whatever else I feel like. Working through a knotted up back and right knee isn't what it used to be. Workouts will mostly be short. I'll list workouts whether they be planned or something ad hoc such as real work. May occasionaly include things like sleep, food, and drinking.

Purpose is to keep a record for myself and, perhaps, offer something useful to others like myself. Just fighting father time as a skinny 55 y.o. road warrior, nothing more.

Goals: Keep weight between 180 & 185, feel good, have the fitness to do what I want to in this world, and have that fit geezer vibe.

*edit: A minimum of 210 sessions in 2010. A session is whatever I decide it is. It could be a real workout. It could be actual work. It could be a stretching session w/some JM. Even a walk might count. As long as it moves me towards my goals above, I might count it.

If you are interested in anything physically impressive, this is not the log for you.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


Last edited by DrDonkeyLove on Fri Nov 06, 2015 1:41 pm, edited 6 times in total.

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PostPosted: Fri Jan 01, 2010 5:29 pm 
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Location: The Pale Blue Dot
Quote:
If you are interested in anything physically impressive, this is not the log for you.
I'll still keep up with it. \:D/

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PostPosted: Mon Jan 04, 2010 6:49 pm 
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Sergeant Commanding
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Location: Deep in a well
Mick: Thanks. I'll try to do something interesting now and then to minimize the boredom.

#1 2010
Fri 1/1/10 - Home
Weight: 185
JM
16kg
Single snatch 1 min L/R, 1 min rest
Double jerk: 1 min, 1 min rest
Double long cycle: 1 min, 1 min rest
Swenson 15 min Ashtanga
DDP's breathing technique
Total time: approx 30 min

Followed w/hemp shake.

Evening 1.75 mile walk

#2 2010
Sat 1/2/10 - Home
Weight 185
JM
16kg
Single snatch 1 min L/R, 1 min rest
Double jerk: 1 min, 1 min rest
Double long cycle: 1 min, 1 min rest

1-3/4" JS Band, 1 min rest between exercises
Flye: 2,3,5,10
Seated Row: 2,3,5,10
Curl w/push at top: 2,3,5,10
Shrug: 2,3,5,10
Plank: 1 min
Total time: approx 20 min

Followed w/hemp shake

#3 2010 - Home
1/3/10
Weight 185
YRG Fatburner (Original)
DDP's breathing technique
Total time: approx 45 min

Been doing lots of mild shoveling and SI needs yoga. Thank God for snowblowers! R knee hurts a bit.

#4 - Home
1/3/10
JM
JS stretching
Total time: approx 20 min

#5 - Home
1/4/10
30 min cardio shoveling (real snow)
Right knee very unhappy

#6 - Home
1/4/10
JM
16kg
Single snatch 1 min L/R, 1 min rest
Double jerk: 1 min, 1 min rest
Double long cycle: 1 min rest
Two min Rest
Single snatch 1 min L/R, 1 min rest
Double jerk: 1 min, 1 min rest
Double long cycle: 1 min rest
Farmer carry walk in place w/high step: 1 min
Stretch
Total time: approx 21 min

Followed with hemp blueberry & pecan shake

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sat Jan 16, 2010 7:39 pm 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#7 - Home
1/7/10
Weight 184
16kg
Single snatch 1 min L/R, 1 min rest
Double jerk: 1 min, 1 min rest
Double long cycle: 1 min, 1 min rest
YRG Fatburner (New)
Total time: approx 30 min.

#8 - Home
1/8/10
Weight 186
JM
16kg
Double jerk: 1 min, 1 min rest
Double LCCJ: 1 min, 1 min rest
Single snatch: 1 min L/R, 1 min rest

Double jerk: 1 min, 1 min rest
Double LCCJ: 1 min, 1 min rest
Single snatch: 1 min L/R, 1 min rest

Swenson 30 min Ashtanga

Total time: approx 60 min (15 min fucking w/DVD)

#9 - Home
1/9/10
Weight 185
YRG Fat Burner (New) Did though "Coming Home"

1-3/4" JS Band
Flye: 2, 3, 5, 10 x 2 (1 min rest between sets
Pull aparts: 2, 3, 5, 10 (1 min rest)
Seated Row: 2, 3, 5, 10 (1 min rest
Curl w/push at top: 2, 3, 5, 10 (1 min rest) 2, 3, 5
Shrug: 2, 3, 5, 10 x 2 (1 min rest between sets

YRG Fat Burner: "Coming Home" portion

DDP Breathing

Total time: approx 50 min (approx 14 min w/JS bands)

#10 - Home
1/9/09
JS Stretching

#11 - Home
1/10/10
Weight 184
16kg
Snatch: 1 min L/R x 5 (Rest as long as I felt like between sets. Untimed.)

#12 - Road
1/12/10
Weight 185
YRG Fat Burner (New)

#13 - Road
1/13/10
Weight?
JM
5 Tibetan Rites
Indonesian yoga
DDP Breathing Technique
Total Time: Approx 30 min

17 flights of stairs in the PM

#14 - Road
1/14/10
Weight?
YRG Fat Burner (New)
DDP Breathing Technique
Total Time: Approx 30 min

#15 - Home
1/15/10
Weight 184
5 Tibetan Rites (AM)
JM (PM)
16kg
Snatch 1 min L/R, 30 seconds rest
Double Jerk: 1 min, 30 seconds rest
Double LCCJ: 1 min, 30 seconds rest
Total Time: Approx 20 minutes

Note: I was just going to extend the time of the lifting instead of decreasing the rest. Surprisingly, it was more difficult this way.

#16 - Home
1/16/10
Weight 185
JM
5 Tibetan Rites
16kg
Snatch 1 min L/R, 30 seconds rest
Double Jerk: 1 min, 30 seconds rest
Double LCCJ: 1 min, 30 seconds rest
Stretching
Total Time: Approx 30 minutes

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sat Jan 16, 2010 8:01 pm 
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Sergeant Commanding
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Posts: 5521
210 workouts in 2010 seems like an S.M.A.R.T. goal. Good work so far.

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I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Fri Jan 22, 2010 7:15 pm 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
Thanks Beefy. Will try to be smart about things this year.

#17 - Home
1/17/10
25 min (1.25 miles) treadmill walk w/33# backpack
JS shoulders, neck, lower body
Total Time: Approx 45 minutes

#18 - Home
1/18/10
Weight 182
Swenson 45 Minute Program

JM (Evening)

#19 - Home (Limited time, heading to airport)
1/19/10
Weight 185
JM
Snatch: 1.5 min L/R, 2 min rest
Double Jerk: 1.5 min, 2 min rest
Double LCCJ: 1.5 min, 1 min rest
Heavy Hands to 20 min
Stretch
Total Time: Approx 27 min

Note: I'd forgotten about Heavyhands. They really do keep the heart rate up nicely.

#20
1/20/10 - Road
Weight ?
YRG Fat Burner (Original) Through Going Home

1-3/4" JS Band in 2,3,5,10 Reps as follows
Flyes
Pull Aparts
Curls w/push at top
Squat
Shrugs
Bench type press
Seated Rows

YRG Fat Burner - Going Home

DDP Breathing Exercise

#21
1/21/10 - Road
Weight?
JM
Swenson 30 min program
DDP Breathing
Total Time: Approx 40 min

#22
1/22/10 - Road
Weight?
JM
5 Tibetan Rites
1-3/4" JS Band in 2,3,5,10 Reps as follows
Flyes
Pull Aparts
Curls w/push at top
Shrugs
Bench type press
Seated Rows

DDP Breathing Exercise

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Mon Feb 01, 2010 1:59 am 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#23 - Home
1/23/10
Weight 184
Treadmill w/33# backpack (2.5 miles / 50 min)
Swiss Ball: Ab stuff
JS Stretching; Shoulder, Neck, Lower Body
Total Time: Approx 75 minutes

#24 - Home
1/24/10
Weight 184
16 kg
Snatch: 1.5 min L/R, 2 min rest
Double Jerk: 1.5 min, 2 min rest
Double LCCJ: 1.5 min, 2 min rest

Swenson 30 min Ashtanga yoga

DDP Breathing

Total Time: Approx 55 minutes

#25 - Road
1/26/10
Weight ?
YRG Fat Burner (New)
DDP Breathing Exercise
Total Time: Approx 35 minutes

#26 - Home
1/28/10
Weight 185
JM & Shadow Boxing
16 kg
Snatch: 1.5 min L/R, 2 min rest
Double Jerk: 1.5 min, 2 min rest
Double LCCJ: 1.5 min, 2 min rest
Double Jerk: 1 min, 1 min rest
Double Swing: 30 sec, 1 min rest x 2
5# Heavy Hands 10 minutes
Stretching

Total Time: Approx 35 min

#27 - Home
1/29/10
Weight 184
YRG Fat Burner to "Take It Home"(New) w/6# weight vest
Body Rows: 5x3
YRG Fat Burner: "Take It Home"

DDP Breathing Exercise

Total Time: Approx 30 min.

Note:
*I used a Smartvest that I purchased 10# ago. It was a bit constricting. I didn't notice any difference in difficulty from the weight. Bumping the weight to 10# next time I use it.
*All push ups were done on knuckles.

#28 - Home
1/31/10
Weight 184
JM
16kg - 2 min rest between everything
Snatch: 1.5 min L/R x 2
Double Jerk: 1.5 min x 2
Double LCCJ: 1.5 min x 2
Stretching

Total Time: Approx 30 min.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Mon Feb 08, 2010 3:44 am 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#29 - Road
2/2/10
Weight: ?

1+ mile farmers walk w/a 20+ lb briefcase in one hand and a suitcase in another (stopped at lights and such). An unintended workout and my grip was weary at the end

Hindu Push Up alternated w/bodyweight squat: 25, 20, 15, 10, 5
Door Pull Up alternated w/an ab exercise 3 PU/50 crunch, 3 PU/60 sec side plank right, 3 PU/60 sec side plank left

Total time: didn't count

#30 - Road
2/3-4/10
Weight: ?
2/3: 1 mile farmers walk w/a 20+ lb briefcase and suitcase. Didn't set it down once.
2/4: 5 Tibetan Rites

#XX - Home
2/5-6/10
Weight: 185

Have a big uncomfortable knot in my back. Got a massage and it helped a little.

#31
2/7/10
Weight: 185
My back is not right yet but heading in the right direction

30 min on treadmill. Quick walk at full incline
JS band stretching

Total Time: Approx 45 min.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Tue Feb 16, 2010 2:36 pm 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#32 - Home
2/8/10
Weight: ?

25 min w/HeavyHands. Just enough to breathe a bit and get a tiny sweat.

Turns out I'm a bit sick. Hot bath, Zicam, Tylenol PM.

#32 - Home
2/9/10
Weight: 186

45 min on treadmill. Quick walk at incline
JS stretching
JS chest presses, curls, shrugs, pull aparts

Key for me is not to push it beyond moderate breathing. Heavy breathing seems to morph a cold into bronchitis type things.

#33 - Home
2/10/10
Weight: 186

Heavy Hands and JS Bands

Total Time: Approx 35 min

#34 - Home (Morning)
2/11/10
Weight: 186

JM
Ba Duan Jin x 2
DDP Breathing
Stretching

Still fighting a cold

#35 - Home (Evening)
2/11/10
45 min on treadmill. Medium walk on incline w/33# pack
30 min JS band strength and stretching

Cold made it to chest but not badly

#35 - Home
2/13/10

JM
16kg one arm stuff. 1 min on / 1 min off for 21 mins.

Chest feeling better.

#36 - Home
2/14/10
Weight: 186

30 Min Swenson + DDP breathing exercises

#37 - Home
2/15/10
Weight: 186

60 min treadmill quick walk w/33# pack
JS Stretching

Total Time: Approx 75 min

#38 - Home
2/16/10
Weight: 183

JM
16kg Snatch: 3 min total
16kg Double Jerk: 7x7
16kg Renegade Rows: 20 total
16kg Double FS: 5 x 2
16kg Shrugs: 2 min

Stretching

Total Time: Approx 35 min

Note: I feel good that I kept active over the last week or so w/o fucking up my cold.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Tue Feb 23, 2010 4:40 am 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#39 - Road
2/18/10
Weight: ?

Long walk in a new city in the rain.

Note: Between Tuesday and Friday I got about 10 hours total sleep.

#40 - Home
2/20/10
Weight: 184

16kg Snatch: 3 min x 2 (1.5 min rest between sets)
16kg Double Jerk: 8 x 6
16kg Renegade Rows: 20 total
16kg Double Front Squat: 5 x 2
24kg Shrugs: 1 min
Wheel Roll Outs: Played around on an old wheel I found in a closet that my father bought around 45 years ago

Stretching

Total Time: Approx 35 min

#41 - Home
2/21/10
Weight: 182

Walk on treadmill at a moderate pace w/33# back pack.
Messed around on rebounder until knee hurt
Swill ball ab stuff for a few minutes

Total Time: Approx 40 min.

#42 - Home
2/22/10
Weight: 184

A little run on the treadmill and JS upper and lower body stretching.

Followed by power vomiting and enthusiastic diahhrea. I knew I felt "off". Three adults and a kid managing two toilets between bouts of grossness and chills. Ick for broad time across modal plumbing domains. I heard there was a violent stomach bug going around. The rumor was true!

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Tue Feb 23, 2010 2:31 pm 
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Location: The Pale Blue Dot
Quote:
#Followed by power vomiting and enthusiastic diahhrea. I knew I felt "off". Three adults and a kid managing two toilets between bouts of grossness and chills. Ick for broad time across modal plumbing domains. I heard there was a violent stomach bug going around. The rumor was true!
Sounds lovely.

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PostPosted: Tue Mar 09, 2010 4:24 am 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#43 - Home
2/25/10
Weight: 182

16kg Freestyle One Arm Stuff: 30 Min
Heavy Hands & Stretching: 20 Min

Bouncing back.

#44 - Home
2/26/10
Weight: 182

Snow shoveling battles - 2 hours. A sweaty mess but victorious.

#45 - Home
2/27/10
Weight: 181

Swensen 15 Min Short Form
2.5" JS Band
Chest Press + Seated Row: 10x2
Curl + Shrug: 8x2
Ab Wheel: 5x2
Stretching

Total Time: Approx 30 min.

#46 - Road (Hotel Gym)
2/28/10
Weight: ?
Crossramp thing: 30 min (like an elliptical but better)
DB Incline Bench w/40's: 8x3
DB Lateral Arm RAises w/25's: 8x3
DB DL w/50's: 8x3
Stretching

Total Time: Approx 60 min

At the end of 2 months I am 11 workout sessions ahead of goal.

My recent violent intestinal illness taught me something. A couple of days after the night on the VomitShit Express, I looked into the mirror and for the first time, I saw a weak old man looking back at me. Andy talks about guys in their 50's freaking out because they really see decay and mortality for the first time. Just this year I began to see and feel changes I don't like. It's the first time I really felt decripitude - kind of like a late autumn cold wind that lets you know winter is coming.

Not a problem, however, just need to tweak things within the framework I set up at the beginning of the year. I need to bump up the resistance via BW, KB's, and/or JS bands. I've got some other stuff in mind as well but I don't expect to stray too far. I also have an appointment with an endocrinologist to develop a testosterone strategy. He's the only show in town.........we'll see if things work out between us.

Marcus Aurelius and Constructive Living have been timely resources. Just because I have to die, it doesn't mean I have to lose.

#47 - Road
3/1/10
Weight: ?

Swenson 15 Min Short Form
2.5" JS Band
Chest Press / Seated Row: 10 x 2
Curl / Shrug: 10 x 2
Pavel Ab Stuff
Isometric Contractions
DDP Breathing
Stretching

Total Time: Approx 60 min.


#48 - Road
3/2/10
Weight: ?
JM
Ba Duan Jin x 2

Note: At big annual trade show. 18 hour days, rich food, much booze.

#49 - Home
3/7/10
Weight: 183

1.75 mile walk
BW stuff: Didn't care about reps
> Hindu push ups
> BW rows
> Front lunge
> Knuckle push ups
> BW rows
> Rear lunge
> Legs elevated push ups
> BW rows
> BW squats w/3 count pause at bottom.

Total Time: Didn't pay attention

#50 - Home
3/8/10
Weight: 183

JS
16kg Snatch: 3 min x 2 (1 min rest between sets)
16kg Double Jerk: 10 x 4 (1 min between first 3 sets. 1.5 min on last)
Wheel Roll Outs: 5 x 4 (Inspired by the old guy Ab G_d posted)
16kg Renegade Row: 10 x 1

Stretching

Total Time: Approx 25 min.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Mon Mar 15, 2010 4:08 am 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#51 - Home
3/9/10
Weight: 183

Swenson 30 min short forms
1.75 mile walk w/Hemi prince of dogs

#52 - Home
3/10/10
Weight: 186

JM
Free form: Heavy Hands / Bands (strength) / Wheel Roll Outs / 10 Count Push Ups
Stretch

Total Time: Approx 25 min

Note: Knot behind my left shoulder blade.

#53 - Home
3/12/10
Weight: 184

16kg Snatch: 3 min x 2 (30 sec rest between sets)
BW: Front Lunge: 10 L/R
BW; Rear Lung: 10 L/R
BW: Squat w/3 pause at bottom
16kg Double Jerk: 10 x 5 (1 min rest between sets)
Wheel Roll Outs: 5 x 3

Total Time: Approx 25 min

#54
3/13/10
Weight: 183

Swenson 15 min short forms
Hindu Push Up: 20
Body Row: 10
Knuckle Push Up: 20
Body Row: 10
10 Second Knuckle Push Up: 2 (10 sec ea. at top, down, bottom & up)
16 lb. Sledge Hammer: 30 sec L/R for 2 min
Body Row: 10 (5 partials)
Wheel Roll Outs 5 x 2
DDP Breathing

Total Time: Approx 30 min

#55
3/13/10
Weight: 183

Joint Mobility and JS stretching

Total Time: Approx 45 min

#56 - Home
3/14/10
Weight: 182

Run: Around 2 miles w/Hemi prince of dogs

Total Time: Didn't pay attention

Note: Wanted to KB or other resistance exercise but the knot in my shoulder said NO. Glad I ran.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Thu Mar 18, 2010 5:52 pm 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
#57 - Home (Leaving for the road)
3/15/10
Weight: 184

16kg Snatch: 4 min x 2 (2 min rest between sets)
Knuckle Push Ups: 25
Wheel Roll Outs: 10

Total Time: Approx 15 min

#58 - Road
3/16/10
Weight: ?

JM
2.5" JS Band
Flyes: 10
Seated Row: 10
Curl: 10
Shrug: 10
Squat: 10 (0uch)
JS: Lat stretch

Ba Duan Jin x 3

Total Time: Approx 25 min

Note: Got a big knot in my back doing JS band squats and stopped. On the right side this time. I did this workout upon waking up after a short nights sleep and probably didn't warm up enough. The bad news is that the pull happened. The good news is that I'm getting smart enought to stop and reevaluate when something goes awry.

I discovered that the Ba Duan Jin has several movements that stretch areas where I've been getting knots. I think I might make this part of my warm up and maybe just add it to my repertoire on a regular basis. I've also been interested in isometrics and the Ba Duan Jin has a strong isometric component at advanced levels. Maybe I'll add that when appropriate.

So, my knotted up back was a good thing.

#59 - Home
3/17/10
Weight: 182

1.75 mile walk
Ba Duan Jin x 2
JS Stretching
Massage back w/basketball

Total Time: ???

#60 - Home
3/18/10
Weight: 182

Ba Duan Jin x 2
Hindu Push Up: 25
16kg Snatch: 4min x 2 (2 min rest between sets)
Wheel Roll Outs: 5 x 5
Jump Rope: 100 jumps x 3 (Getting the rope out early this year)

Total Time: Approx 40 min.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Thu Mar 18, 2010 6:32 pm 
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Posts: 308
Location: In the Quantum, trying to get a handle on String Theory
Quote:
After keeping a 3 yr log and taking a year off of logging, I begin a anew. The foreseeable future is KB's, Yoga, Andybands + whatever else I feel like. Working through a knotted up back and right knee isn't what it used to be. Workouts will mostly be short. I'll list workouts whether they be planned or something ad hoc such as real work. May occasionaly include things like sleep, food, and drinking.

Purpose is to keep a record for myself and, perhaps, offer something useful to others like myself. Just fighting father time as a skinny 55 y.o. road warrior, nothing more.

Goals: Keep weight between 180 & 185, feel good, have the fitness to do what I want to in this world, and have that fit geezer vibe.

*edit: A minimum of 210 sessions in 2010. A session is whatever I decide it is. It could be a real workout. It could be actual work. It could be a stretching session w/some JM. Even a walk might count. As long as it moves me towards my goals above, I might count it.

If you are interested in anything physically impressive, this is not the log for you.
Work is work, and work(ing out) doesn't necessarily have to always mean smoking yourself in the process. And walking is about the most primal human movement there is. The wheel and domesticated beasts of burden have been around for only a few thousand years. I like your mindset.

_________________
The main object of punctuation is the clarification of syntax. - Aldus the Younger


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PostPosted: Sun Mar 28, 2010 4:49 am 
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Sergeant Commanding
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Posts: 8034
Location: Deep in a well
Elk: Thanks for the comments.

#61 - Home
3/19/10
Weight: 185

Ba Duan Jin
Run/Walk/Jump Rope

Total Time: Approx 25 min

Note: Intended it to be a run but R knee where I had surgery felt sore. I figure it's bone on bone there so when it's sore, I stop whatever's hurting it.

#62 - Home
3/20/10
Weight: 183

JM
Ba Duan Jin
Knuckle Push Ups: 25
1-3/4" JS
>>Band Pull Aparts: 20
>>Curl: 20
Wheel Roll Outs: 5 x 3
Swenson 30 Min Short Forms
DDP Breathing

Total Time: Approx 50 Min

#63 - Home
3/20/10
Weight: 184

1.5 mile walk w/Hemi Prince of dogs, Charlie the Dachsund and Jake the 10 month old grandson.
Untimed rounds on heavy bag practicing some Michael Janich stuff and combinations.
Body row on rope: 10 x 3

Total Time: Untimed

#64 - Home
3/21/10
Weight: ?
1.5 mile walk w/Hemi Prince of dogs, Charlie the Dachsund and Jake the 10 month old grandson.
JM
JS Stretching

#65 - Road
3/22/10
Weight: ?

JM
Ba Duan Jin x 1
20 Min Run w/Jump rope stops

Total Time: Approx 30 Min

#66 - Road
3/23/10
Weight: ?

Ba Duan Jin x 2
1-3/4" JS Band
>>Press / Face Pull / Curl / Shrug: 10 reps x 2 x 2
Power Breathing
Stretching

Total Time: Untimed

#67 - Road
3/24/10
Weight: ?

YRG Fat Burner + extra 10 sec push ups at the end

Total Time: Approx 25 min

#68 - Road
3/25/10
Weight: ?

JM - light
Ba Duan Jin x 2
Hindu Push UP + BW Squat w/3 count pause at bottom
>>5, 10, 15, 20, 5, 10, 15, 5, 10, 5
>>Jack Knife: 20
>>Side Plank: 60 count L / R
Stretch

Total Time: Approx 35 Min

Note: Being on the west coast w/an east coast internal body clock made AM workouts quite achievable. Drove from Seattle to Spokane to Pullman. A lot of varied beauty in Washington. Never saw a palouse before. Quite interesting scenery and it's probably very cool when the wheat is ready for harvest. I've seen from 35,000 feet in the air those big circular crops that are irrigated via a giant piece of equipment that rotates 360 degrees like the minute hand on a watch. It was really interesting seeing them up close and personal.

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Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sun Apr 04, 2010 6:15 pm 
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# No Count
3/26 to 3/31
I did some very minor stuff but I could tell my body needed a rest and I gave it one in the workout sense. There were some really long work days and very short sleeps in there too.

#69 - Road & Home
4/1/10
Weight: ?

1-3/4 mile walk w/ pups after getting home from a Mon - Thu work trip

#70 - Home
4/2/10
Weight: 182

Moved furniture for 4 hours
25 minute bike ride.

#71 - Home
4/3/10
Weight: 180

Sun Salutation x 3 (Yoga For Fighters)
HPU (10), Wheel Roll Outs (8), 2.5" JS Curl (10), BW Squat w/3 count pause at bottom x 4

Total Time: Unknown (Interrupted)

#72 - Home
4/4/10
Weight: 183

Yoga For Fighters (Full Practice)

Total Time: Approx 40 Min

#73 - Home
4/4/10
Weight: 183

Ba Duan Jin x 2
Run 1.75 Miles
Heavy Bag (50 strikes) + Body Row w/Rope (5) + Jump Rope (50 skips) x 5 Rounds (Minimal Rest Between Rounds)

Total Time: Approx 40 Min

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Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Fri Apr 09, 2010 5:23 pm 
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#74 - Home
4/5/10
Weight: 183

1.75 Mile Walk
JS Stretching: Neck, Shoulders, Back, Lower Body

Total Time: Approx 50 Min

#75 - Home
4/6/10
Weight: 185

JM
16kg Snatch: 4 Min (Pulled something in back)
2.5" JS Band
>>Flye + Curl: 10 x 3
>>Wheel Roll Outs + JS Band Shrug: 10 x 3
Stretch Back + Asian Squat

Total Time: Approx: 25 Min

#76 - Home
4/7/10
Weight: 185

Yoga For Fighters (Full Practice)

Total Time: Approx 40 Min

#77 - Home
4/8/10
Weight: 185

JM
Heavy Bag: 2 min rounds & 1 min rest x 8 rounds

Total Time: Approx 30 Min

#78 - Home
4/9/10
Weight: 184

JM
Ba Duan Jin x 2
Sun Salutations (Yoga For Fighters) x 3
24kg - Swing (20 reps) + Wheel Roll Outs (5) x 5 (just caught breath between sets)
Modified Lat Pulldowns w/1.75" JS Band: 10 x 3
Stretch: Asian Squats, Cossacks, Reverse Cossacks
DDP Breathing exercise

Total Time: Approx 40 Min

Note: KB swings and wheel roll outs seem to be perfectly antagonistic exercises.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sat Apr 17, 2010 8:06 pm 
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Location: Deep in a well
#79 - Home
4/10/10
Weight: 183

JS
Ba Duan Jin x 2
Yoga For Fightes (Full Practice)
DDP Breathing Exercise

Total Time: Approx 55 Min

#80 - Home
4/11/10
Weight: ???

Bike: 50 Min (easy just wanted to move outside a bit today)

#81 - Home
4/12/10
Weight: 185

Bike: 3 miles
Jump Rope: 100 jumps x 5
Heavy Bag: 2 min rounds & 1 min rest x 3

Total Time: Approx 45 Min

#82 - Home
4/12/10
Weight: ?

Wheel Roll Outs + 1.75" JS Curl w/lift @ top: 20, 15, 10, 5
1.75" JS Flyes + Band Pull Aparts: 20, 15, 10, 5

Total Time: Didn't pay attention. Not long.

#83 - Road
4/13/10
Weight: 184

Ba Duan Jin
Zhan Zhaung: 10 Min

Total Time: Approx 15 Min

#84 - Road & Home
4/14/10
Weight: ?

JM
Ba Duan Jin
Zhan Zhaung: 10 Min

Total Time: Approx 30 Min

Later: 1.75 Mile Walk

#85 - Home
4/15/10
Weight: 184

Zhan Zhaung: 10 Min
24kg Swing (20) + Wheel Roll Out (7) x 5
JS 1.75" Lat Pull Down (10) + JS 2.5" Press (10) x 3

Total Time: Approx 30 Min

#86 - Road
4/15/10
Weight: 184

JM
Ba Duan Jin
Zhan Zhaung: Approx 10 Min

Total Time: Approx 25 Min

#87 - Home
4/17/10
Weight: 181

Swenson 30 Min Program

Total Time: Approx 30 Min

Note: Felt like shit yesterday. Two Tylenol PM + 11.5 hours sleep helped a lot and I'm moving in the right direction.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sat Apr 24, 2010 5:29 pm 
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Location: Deep in a well
#88 - Home
4/18/10
Weight: ?

JS
24kg Swing (25) + Wheel Roll Out (10) x 5
1.75" JS Band Curl w/push at top (10) + 10 Count Push Up (3) x 3

Total Time: Approx 45 Min

#89 - Home
4/18/10
Weight: ?

Ba Duan Jin x 2
Zhan Zhuang: 15 Min

Total Time: Approx 25 Min

#90 - Road
4/19/10
Weight: 183

YRG Fat Burner (New)
DDP Breathing
Zhan Zhaung: 12 Min

Total Time: Approx 40 Min

#91 - Home/Road
4/23/10
Weight: 183

Over the course of a busy day
JM
Ba Duan Jin x 4
Heavy Bag: Combinations
Swenson Short Forms: 15 Min Program
Zhan Zhuang: 15 Min

Total Time: Approx 45 Min

Notes:
>>1 week into a virus. Not bad but still not good in chest and have various aches especially in the neck.
>>Very interesting Zhan Zhaung. Last 30 seconds killed my right knee where I had my meniscus cleaned. Hard to believe that doing nothing could hurt so bad.

#92 - Home
4/22/10
Weight: 182

Yoga For Fighters (Full Practice)

Total Time: Approx 45 Min

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sat Apr 24, 2010 5:49 pm 
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Location: The Pale Blue Dot
So, you're still liking the Yoga for Fighters?

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PostPosted: Sun Apr 25, 2010 3:08 am 
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Quote:
So, you're still liking the Yoga for Fighters?
Definitely. After having done it for a while, I'd say that the narration isn't as good as Swenson because you could easily follow him on an ipod and that's harder with this. I wouldn't recommend it as a first DVD.

But, he hits some stuff in 40 minutes that the other DVD's that I have handy don't in that time frame. There is a lot of hamstring and inner thigh stuff that's good for me. He also does some interesting rolling movements. The sun salutations are longer as well. Each sun salutation position is held for three breaths except down dog which is five breaths. Also, he only does sun salutation A on the DVD.

If I could have only one yoga DVD, it would be Swenson but this stays in the rotation.

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Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Sun Apr 25, 2010 1:19 pm 
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Sounds interesting, I'll pick this up at some point. Thanks!

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PostPosted: Sat May 01, 2010 3:42 am 
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Location: Deep in a well
#93 - Home (Evening)
4/24/10
Weight: 182

2 Mile walk w/the pups
JM
Ba Duan Jin
Zhan Zhuang: 12 Min

Total Time: Untimed

#93 - Home
4/24/10
Weight: ?

AM: Zhan Zhaung: 5 Min

PM:
24kg Swing (30) + Wheel Roll Outs (12) x 4
Partial 1 Arm Push Up: 10 L/R
Diamond Push Up: 10
Crossover Push Up: 10
Standard Push Up: 20
Small JS Band Fast Curls: 30 Sec
JSStretch Back

Total Time: Untimed

#94 - Road
4/26/10
Weight: ?

Ba Duan Jin x 2
Zhan Zhuang: 15 Min
Stretch

Total Time: Approx 30 Min

#95 - Road
4/27/10
Weight: ?

Swenson Short Forms: 30 Min

Total Time: Approx 30 Min

#96 - Road
4/28/10

JM
Ba Duan Jin
Zhan Zhuang: 10 Min
Scott Able Complex: 1 Arm Short Range Push Ups (5 ea.) + Crossover Push Ups (10) + Diamond Push Ups (10) + Standard Push Ups (10) + Small JS Band Speed Curls (30 sec) x 2

Note: I will keep this in the mix for a couple months. I can't do Ab Wheel Roll Outs on the road and this is nice. Harder than I thought too.

#97 - Road/Home (Midnight)
4/29/10
Weight?

Zhan Zhuang: 17 Min (Wu Chi 5 min / Hold Ball 10 Min / Wu Chi 2 Min)

Note: Right knee hurt a lot again on the second Wu Chi. There was no pain in the other positions

Total Time: 17 Min

#98 - Home
4/30/10
Weight: 182

Ba Duan Jin x 2
Assorted Qi Gong & Asian Squats
Zhan Zhuang: 20 Min (Wu Chi 1 Min / Hold Ball 15 Min / Wu Chi 4 Min)
JS Lat Stretches

Total Time: Approx 40 Min

Note: No knee pain to speak of during Zhan Zhaung but a bit tender later. Week three of the moderate but unrelenting chest cold begins. It took my wife a solid month to get over it.

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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PostPosted: Mon May 10, 2010 11:36 am 
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Posts: 8034
Location: Deep in a well
#99
5/1-5/10
Weight: 181

Various stuff: bands, some short Zhan Zhuang, JM, walking

Note: Turns out my chest cold was asthmatic bronchitis. Finally went to a doc and got some meds and am on the road to recovery. Monday my wife got hammered by a kidney stone which pretty much killed that day for any work outs. She said it was worse than a urinary infection + the worst menstrual cramp ever + having a baby. Aieeee.

#100
5/6/10
Weight: 179

JM
Ba Duan Jin
Heavy Hands
Wheel Roll Outs: 7 x 10
Zhan Zhuang

Total Time: Approx 50 Min

Note: I feel almost human today. Happy days are here again.

#101 - Home
5/7/10
Weight: 179

Ba Duan Jin x 2
Zhan Zhuang: 5 Min
DDP Breathing
Stretches

Total Time: Approx 20 Min

#102 - Home
5/7/10
Weight: 179

JM
Sun Salutation A: 3
24kg Swing: 25 x 7 (rested in hero and asian squat posture for knee/back)
1-3/4" JS:
>> Curl (10) + Shrug (10) x 3
>> Seated Row: 10 x 3

Total Time: Approx 45 Min

Note: Knee getting progressively worse but not too bad yet. Sick the fuck of things not working on me but that's part of the deal I guess. Will eventually see a new knee doc. Better to be grateful for what is working perfectly.

#103 - Home
5/8/10
Weight: 179

Ba Duan Jin x 2
Isometrics: 10 Min
Stand
Stretch

Total Time: Approx 20 Min

#104 - Home/Road
5/10/10
Weight: 182

24kg Swing (30) + Ab Wheel Roll Out (10) + 1.75" JS Band Curl (10) x 3
Short range 1 arm PU (5 L/R) + Cross Over PU (10) + Diamond PU (10) + Standard PU (20)

Total Time: Approx 20 Min

_________________
Quote:
Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party


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