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PostPosted: Thu Dec 22, 2016 8:32 pm 
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Thursday, December 22, 2016

AM

Way of energy, wu chi - 20:00

Late AM/Early PM

20kg 1 arm long cycle - 6:00 switch on the minute
16kg KB complex X 2 (rest between complex)

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"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Fri Dec 23, 2016 8:08 pm 
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Friday, December 23, 2016

Late AM/Early PM

Longer mobility session
Way of energy, wu chi - 18 minutes

----
Sick. Last night throat started hurting. By end of night, throat and head felt like they were being stabbed with rusty blades. Slept terribly. Body feels wrecked.

Not feeling as bad now. I heal fast.

Looking at my past days, I've drifted away from daily mobility sessions. Big mistake. I think keeping the body loose and mobile is a key to health, longevity, and well being. There is no point working on endurance/strength if I am not going to put the time into gentle movement.

Today, did a longer mobility session and Way of Energy work. That and plenty of hot coffee have me feeling better. As the day goes on I will get in two more easy mobility/fexibility sessions.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sat Dec 24, 2016 8:27 am 
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Working on mobility is something I tend to forget and as the years pass it does make me feel older than I should.Will try to add that in slowly.

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You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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PostPosted: Sat Dec 24, 2016 4:17 pm 
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Quote:
Working on mobility is something I tend to forget and as the years pass it does make me feel older than I should.Will try to add that in slowly.
It gives more than it takes. And it doesn't take a large chunk of time either. 15 minutes moving the joints through a basic range of motion is not time consuming.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sat Dec 24, 2016 7:02 pm 
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Saturday, December 24, 2016

AM

2 mobility sessions
Way of energy - wu chi 5:00, holding balloon 5:00, wu chi 10:00

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sun Dec 25, 2016 8:10 pm 
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Sunday, December 25, 2016

AM

Mobility session
Way of energy, wu chi - 20:00
---

Feeling better during day, but have lingering congestion in chest and throat hurts at night. Head doesn't hurt, which is great.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Mon Dec 26, 2016 4:01 pm 
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Monday, December 26, 2016

AM

Mobility session
Way of Energy, wu chi 17:00, bathroom break, 5:00
Longer mobility session

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Tue Dec 27, 2016 10:37 pm 
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Tuesday, December 27, 2016

AM
Joint mobility/flexibility
Row HR 120-130 - 31:00
--
Not better yet, but felt like I needed to try and get something in today. I can tell this chest thing is taking a lot out of me. Had to actively go real easy just to keep the HR around 128.

Joint mobility/flexibility is working. Hard to describe, but moving feels smoother. A few less creaks and pops. Dropping into a BW squat is easier. This is the type of thing that daily seems to work best.

I am not going to get the chance to stand today, but that is fine. I had a nice 12 day streak. If I can go 12 on, one off more often than not I will be good.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Wed Dec 28, 2016 9:05 pm 
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Wednesday, December 28, 2016

AM
Joint Mobility/Flexibility
Rowing 120-130 HR - 35:00
Joint Mobility/Flexibility
Way of Energy, wu chi - 5:00

--
Still sick.

Was going to do KB work today, but just not feeling it. Easier to sit on the rowing machine and just work in the 120 range. That felt good today. Easier to keep the HR down with light/moderate effort. Was mostly in the 120-125 range, which is where I try to keep things. Close to 120 as possible without going under is my goal.

Not logging it, but I am adding more of a warm up and cool down to my sessions. Jumping jacks and joint mobility for the warm up. Enough to feel loose and get warm. For the cool down, after the 35 minutes I did another 5 minutes of rowing light enough to keep the HR under 120. Followed that up with more joint mobility and a short standing session.

Being sick sucks. I'm taking nyquil late at night to try and sleep, and it is messing up my mornings enough that I am not getting up to do my way of energy work.

This too shall pass.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Fri Dec 30, 2016 12:08 am 
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Thursday, December 29, 2016

AM
Way of Energy, wu chi - 20:00
joint mobility during day

-----

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Fri Dec 30, 2016 4:14 pm 
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Friday, December 30, 2016

Out of town for new year's weekend. I will not be training. Will continue to do joint mobility exercises in the morning.

Will pick things back up in 2017.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Tue Jan 03, 2017 3:22 am 
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Monday, January 2, 2017

Back in town. While I was gone, joint mobility every day, twice a day +

Fri 12/30
Way of Energy - wu chi 5:00, hold balloon 5:00, wu chi 5:00

Sat 12/31
Way of energy - wu chi 10:00

Sun 1/1
(happy new year)
Way of energy - wu chi 5:00 (but I went DEEP into that bad boy)

Mon 1/2
Way of energy - wu chi 20:00
walking 16,000 steps.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Wed Jan 04, 2017 2:19 am 
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Tuesday, January 3, 2017

Late AM

Joint mobility routine
20kg 1 arm long cycle, switch on 5 - two 5:00 blocks
barbell curls - 65 x 8,8,8
Way of energy - wu chi 5:00, hold balloon 5:00, wu chi 5:00
--

Changing up the way I work the 1 arm long cycle for a bit. Switching on the rep instead of on the minute. Just easier to zone out and listen to music while counting reps than listening to music and listening for the minute beep.

Adding in curls twice a week.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Thu Jan 05, 2017 1:06 am 
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Wednesday, January 4, 2017

AM
Way of Energy, wu chi - 20:00
Joint Mobility

PM
16kg KB complex - 2 rounds.
(clean 10/10, jerk 10/10, half-snatch 10/10, long cycle 10/10)

During course of day 100 BW squats (sets of 10)

Will do another joint mobility session this evening
---
Ended up with a nighttime relapse of this cough thing. Barely slept. The daughter ended up catching it as well so home taking care of child all day. Was planning on rowing but no time. Was able to sneak in two rounds of my KB complex while she was napping.

During day, since I had the time, just threw in sets of 10 for BW squats.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Thu Jan 05, 2017 11:09 pm 
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Thursday, January 5, 2017

AM
Joint mobility
Way of energy, wu chi -15:00

PM
DB hammer curls - 25's x 10, 10, 10, 10

during course of day 100 BW squats (10 sets of 10)

will do joint mobility again tonight
--
Wrecked. Daughter sick. I'm sick still. Fine during day, but night is killing me. I think I slept 3 hours. I'm going on two weeks trying to recover from this crap.

This too shall pass.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sat Jan 07, 2017 3:45 am 
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Posts: 1799
Friday, January 6, 2017

AM
Way of energy, wu chi - 5:00, hold balloon 5:00, wu chi 10:00
BW squats - 100 during course of morning (10 sets of 10)
pushups 1 x 10
crunches 1 x 20

PM
at gym
treadmill walk a lap run a lap, 7 laps (1.75 miles)
walk 3.2 x 4
run 5.1 x 3

later
pushups 1 x 10
joint mobility
---

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sun Jan 08, 2017 1:33 am 
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Saturday, January 7, 2017

AM

joint mobility
row - 44:00 (34:00 HR 120-130, last 10:00 HR 110-120 for cool down).

during course of day
BW squats - 100 (10 sets of 10)
push ups 2 sets of 10
---

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sun Jan 08, 2017 8:23 pm 
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Posts: 1799
Sunday, January 8, 2017

AM
BW squats - 100 (5 sets of 20)
push ups - 2 sets of 10
16kg kb complex - 2 rounds
(swing 10/10, clean 10/10, jerk 10/10, half snatch 10/10, long cycle 10/10)
barbell curl - 65 x 10, 10, 10
joint mobility back sequence (cat arches, child pose, up dog, rocking)

Tonight - joint mobility. Maybe way of energy work. Maybe 100 swings. I'll update log when I decide.

weight 246 (holy balls....)
waist 38
---
Haven't weighed myself in a while. Crap. Didn't realize it had crept up that high again. Going to bring it down slowly over the year, No S style. Or I might crash it down over a few months with low carb. I'll think about it today.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Mon Jan 09, 2017 1:42 am 
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Sunday, Jan 8, 2017 continued

PM
joint mobility
way of energy, wu chi 5:00, hold balloon 5:00, wu chi 5:00
back sequence
--
decided better off not adding swings right now. focus on what I am doing. weight will come off with better diet and improving what I am doing, not by just adding more stuff.

not sure why it says I forbidden when trying to edit my log....

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Tue Jan 10, 2017 2:11 am 
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Monday, January 9, 2017

AM
joint mobility
way of energy, wu chi 5:00, hold balloon 5:00, wu chi 10:00
back sequence
(cat arches, child pose, up dog, rocks, hip flexor stretch)

30 minute walk at lunch

PM
joint mobility
20kg long cycle - switch on 5 - 20 minutes (7:00 minute; 4:00; 3:00 blocks, rest between)
back sequence
100 BW squats (5 sets of 20)
longer joint mobility session
----

Long cycle - with the 20kg lc I'm taking a bit more of an intuitive approach. Set a block of time I know I am going to work. Today it was 20. During that twenty just work in blocks naturally. Switch on 5. When tired put it down. When rested pick it back up. As time goes on the work blocks should naturally increase and the rest blocks get shorter.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Wed Jan 11, 2017 3:16 am 
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Posts: 1799
Tuesday, January 10, 2017

AM
joint mobility
way of energy, wu chi 5:00, hold balloon 5:00, wu chi 10:00
back sequence
(cat arch, child pose, up dog, rocks, hip flexor)

30 minute walk at lunch

PM
rowing 32:00 (hr 120-130)
joint mobility
100 BW squats (5 sets of 20)

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Thu Jan 12, 2017 2:07 am 
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Wednesday, January 11, 2017

lunch - 30 minute walk

PM
16kg KB complex x 2
(swing 10/10, clean 10/10, jerk 10/10, half snatch 10/10, long cycle 10/10
16kg clean/jerk complex x 1
(clean 10/10, jerk 10/10)
DB curls - 25s x 10, 10, 10

(late addition)
Late PM
way of energy, wu chi 5:00, holding balloon 5:00, wu chi 5:00
joint mobility
back sequence
---
If I ever shake this cold/throat/chest thing I will be one happy man. Didn't sleep much last night due to throat, gagging on my own phlegm, and my dog deciding rain is an enemy and acting a fool. I've never been so disappointed in an animal in my life.

So with lack of sleep I ended up turning off the alarm and sleeping in. I am run down today. Put in what KB work I could. Got my 2 rounds of the complex in. Starting the process of adding volume to get a 3rd round. That would be 300 reps.

I'm done. for the day/night. Not doing another damn thing unless laying on the couch counts as a damn thing.

EDIT - ended up feeling a lot better and decided to try and keep the way of energy and joint mobility streak going.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Fri Jan 13, 2017 2:18 am 
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Thursday, January 12, 2017

PM

Rowing 32:00 (hr 120-130)
joint mobility
way of energy - wu chi 5:00, hold balloon 5:00, wu chi 5:00

---
mornings sucking right now. no lunch walk today.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Fri Jan 13, 2017 5:52 pm 
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Friday, January 13, 2017

AM
joint mobility/back sequence
way of energy - wu chi 5:00, hold balloon 5:00, wu chi 5:00
rowing 43:00 (hr 120-130)

Friday AM weigh in - 237

if it is not raining, will take a longer walk tonight.
--

Late night work function. Got my work in earlier. If I get a chance I'll walk tonight before function starts.

Week has gone well with diet and training.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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PostPosted: Sat Jan 14, 2017 8:50 pm 
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Posts: 1799
Saturday, January 14, 2017

AM
joint mobility
Run, club to bike path, bike path up to rock bridge - 35:45
joint mobility and back sequence
---

Run was walk/run. Far more walking than running. I have a few set routes I use when I run. Goal will be to run these routes in progressively shorter times by naturally running more and faster. Only measurement will be time.

_________________
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."


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