Slow but steady

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

Moderator: Dux

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Thu Nov 08, 2012 12:27 am

Nov 7 2012 Amosovs(14).

Met with one of my Russian colleagues, former Soviet Air Force. He said, "I ought to start doing those again".

I need to do them consistently. Each time I lapse I get more determined to stay with it and move on to better levels.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Fri Nov 09, 2012 12:07 am

Nov 8 2012 Amosovs(13) edit: 13, not 18.
Last edited by Gene on Sat Nov 10, 2012 1:53 am, edited 1 time in total.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Sat Nov 10, 2012 1:53 am

November 9 2012 Amosovs(10), 6 rep sidepresses, both sides, Amosovs(13)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Sun Nov 11, 2012 1:30 am

Nov 10 2012 Amosov(14)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Mon Nov 12, 2012 11:53 pm

November 12 2012 - Amosov(15)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Wed Nov 14, 2012 1:16 am

Amosovs(15) 2 sets, 4 reps 16Kg Bottom Up side press on both sides. Side presses keep the shoulders happy. Bottom ups make the lift more interesting and fun.

Also did six very slow pushups with my legs on a chair, slowly touching the tip of my nose to the floor
Last edited by Gene on Wed Nov 14, 2012 1:52 am, edited 1 time in total.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Wed Nov 14, 2012 1:50 am

Just for reference....

For example, "Amosov(15)"


15 pushups
15 Leg raises (over the head, close to the "Birch tree")
15 toe touches
15 rotate arms forward
15 rotate arms backward.
15 arm swings over head from the sides to over the head
15 touch traps opposite the shoulder (each arm)
15 turn head side to side
15 look up, look down
15 turn head side to side.
15 side bends
15 trunk twists - done in a partial horse stance to keep motion above the waist
15 knee raises

1 1/2 times the stated number of squats, keeping the shins up right (I grab a door jam or a door knob). In this case 22 squats. Squats are cool!

Done at a good pace. If I do this before I do anything else it keeps me chilled out

The goal is to reach the same movement count for each exercise as my age
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Thu Nov 15, 2012 12:27 am

Amosovs(15)

3 x 4 x 16kg side press, bottoms up.

Pushups - feet elevated on a chair, six to the ground, slowly touching my nose to the floor.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Fri Nov 16, 2012 2:12 am

Nov 14 2012 Amosovs(15)

2 x 4 x16kg side presses.

2 mile walk
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Sat Nov 17, 2012 2:49 am

Nov 15 2012 Amosovs(15)

2 sets side press bottoms up 16Kg, 5 reps each side. They do help stabilize shoulders.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Sun Nov 18, 2012 12:53 am

November 16 2012 Amosovs(15)

Drove on a three hundred mile journey today. These exercises make long travel much easier.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Tue Nov 20, 2012 5:17 am

November 17 2012 Skipped a day

November 18 2012 Amosovs(12)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Wed Nov 21, 2012 3:45 am

Nov 19 2012 Amosovs(15)

Nov 20 2012 Amosovs(15)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Thu Nov 22, 2012 2:36 am

Nov 21 2012 Amosov(16)

Counting movements out loud helps.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Fri Nov 23, 2012 2:37 am

Nov 22 2012 Amosovs(16)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Mon Nov 26, 2012 11:13 pm

Nov 23, 24, 25 - Nothing.

Nov 26 2012 - Amosovs(15)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Sat Dec 01, 2012 1:35 am

Nov 27 2012, Nov 28 2012 - Nada.

Nov 29 2012 - Amosovs(14)

Nov 30 2012 Amosovs(15)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Fri Dec 07, 2012 3:30 am

Dec 1 through Dec 3 - Nada.

Dec 4 2012 - Amosov(12)
Dec 5 2012 - Amosov(14)
Dec 6 2012 - Amosov(10) - shoulders getting hot, getting sick.
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Fri Dec 14, 2012 2:18 am

Coming off of a week long Death March...

Dec 7 2012 to Dec 13 2012

7 - Amosovs(12)

8 - None

9 - Amosovs(10) x 2

10 - None

11 - Amosovs(12)

12 - Amosovs(14)

13 - Amosovs(10)
This space for let

Gene
Sergeant Commanding
Posts: 5096
Joined: Fri Feb 04, 2005 10:18 pm
Location: Inner Pindostan

Re: Slow but steady

Post by Gene » Mon Apr 15, 2013 1:31 am

Closing out this log for a new log.
This space for let

Post Reply