Training Log to Immortality

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

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Mickey O'neil
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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Dec 25, 2016 7:23 pm

19.12.16

1. Wtd. Step-ups: 30# x 45'

20.12.16

1. JCB warm-up

2.1ALCCJ: 20kg x 5s x 15/15


22.12.16

1. Half SN: 20kg x 10s x 10/10

2. DB complex: 2x25# x 2 rounds - short on time
10/10 hammer curls
10/10 alt. Shoulder press
10/10 forward lunge
10 b/o row
10/10 reverse lunge
10 RDL
10 standing calf raise

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Dec 27, 2016 12:41 pm

25.12.16

1. 1ALCCJ: 20kg x 20'@8rpm - switch on the 1:00


26.12.16

a.m.

1. YRG warm-up

afternoon:

Two hours raking leaves then:

2. EDT - 20:00 block
a1. TBDL: 225 x 10s x 3r
a2. Neutral Grip Pull-ups: bw x 10s x 3r

3. Mini Circuit while wearing 30# weight vest x 5 rounds
a. Rolling Prisoner Reverse Lunges: 30# x 5 in each direction
b. Hammer Curl: 2x35# x 6/6
c. Shoulder Comples (front raise, side raise, bent over lateral raise): 2x10# x 5r each
d. Ab Wheel Rollout x 5 reps - super tough while wearing the vest

4. Esch Airport Yoga Sequence

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Dec 28, 2016 8:30 pm

27.12.16

1. 1ALCCJ: 20kg x 20'@8rpm - switch on the 1:00

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Dec 30, 2016 12:57 pm

29.12.16

1. Wtd. Step-ups: 30# x 1 hour

2. Swenson 15' Short Forms

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 04, 2017 1:37 pm

...

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 10, 2017 4:15 pm

09.01.17

1. Flow Fit: Flow #2 x 5 rounds

2. YRG - Strength Builder

I will be starting week 2 of Armor of War tonight. Hopefully I will still be able to post.

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 11, 2017 1:26 pm

10.01.11

1. Armor of War - Week 2, Day 1 - 1 (Pistol) / 2 (Pull)
a1. BSS: w x 5s x 7/7
a2. Inverted Ring Rows (feet elevated): bw x 5s x 8r

2. 1ALCCJ: 24kg x 10'@6rpm - switch on the 1:00

Got home late and was pushed for time so no assistance stuff for the AoW.

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Jan 12, 2017 6:43 pm

11.01.12

1. Wtd. Step-ups: 30# x 45'

2. Swenson Ashtanga Yoga - 15' Short Forms

The author of Armor of War informed me that I am supposed to be working up to 10s x 5r of each exercise instead of 5s x 10r like I have been doing. I will start with the corrected set/rep scheme tonight. I need to read more carefully.

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Jan 13, 2017 2:01 pm

13.01.17

1. Daily Dozen

2. Armor of War - Week 2, Day 2 - 2 (Pull) / 3 (Push) - approximately :90 b/t sets
a1. Inverted Ring Rows (feet elevated): 8s x 5r
a2. Ring Push-ups: 8s x 5r

3. KB Cleans: 2x24kg x 7s x 5r

-Got home late again (I've been working extra hours due to time missed for inclement weather and not wanting to use my PTO) so I was pushed for time again.

-Also, if you are familiar with the AoW program, you will notice that I am doing only a two arm push rather than a one arm push along with a two arm push. The reason for this is because of my touchy shoulders. I started the program with one arm push-ups and fixed position dips but dropped them due to them bothering my shoulders. I will stick with the ring push-ups and just adjust the angle for difficulty and then add a weight vest after progressing past that.

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 17, 2017 1:52 pm

14.01.17

a.m.

1. Daily Dozen

2. Armor of War: Week 2, Day 3 - 3 (Push) / 1 (Pull)
a1. BSS: bw x 9s x 5/5
a2. Ring Push-ups: bw x 9s x 5r

3. 1ALCCJ: 20kg x 20'@7rpm - switch on the 1:00


15.01.17

a.m.

1. Rode Heritage Hills trails x 1.5 hours. Someone has been working on some new trails up behind the pump station that are super sweet. Tight, twisty, technical rocky sections, which I love, as well as a few dh sections with rocks to pop off of and get some air, which I love as well.


16. 01.17

a.m.

1. Rode the new Heritage Hills again and found even more that lead down by a nice stream. Will be hitting this trail up as much as possible. I then headed over to the University Lake trails. Total ride time was a little over 3 hours.

afternoon:

2. TBDL (ladders): 225 x 1/2/3/1/2/31/2/3/1 - I've decided to go for 4 ladders since I am on TBDL'ing once a week.

3. Ab Wheel Rollouts: 3s x 10r

4. Stretching

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Re: Training Log to Immortality

Post by TomFurman » Tue Jan 17, 2017 5:19 pm

-Also, if you are familiar with the AoW program, you will notice that I am doing only a two arm push rather than a one arm push along with a two arm push. The reason for this is because of my touchy shoulders. I started the program with one arm push-ups and fixed position dips but dropped them due to them bothering my shoulders. I will stick with the ring push-ups and just adjust the angle for difficulty and then add a weight vest after progressing past that.
Good observation and adaptation.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 17, 2017 6:59 pm

TomFurman wrote:
-Also, if you are familiar with the AoW program, you will notice that I am doing only a two arm push rather than a one arm push along with a two arm push. The reason for this is because of my touchy shoulders. I started the program with one arm push-ups and fixed position dips but dropped them due to them bothering my shoulders. I will stick with the ring push-ups and just adjust the angle for difficulty and then add a weight vest after progressing past that.
Good observation and adaptation.
:supz:

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 18, 2017 12:56 pm

17.01.17

1. Daily Dozen, Esch Airport Yoga Sequence

2. Armor of War - Week 3, Day 1 - 1/2
a1. BSS: bw x 10s x 5/5
a2. Inverted Ring Rows: bw x 10s x 5r

-Tight schedule tonight

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Jan 19, 2017 12:28 am

18.01.17

1. 1ALCCL: 20kg x 24'@7rpm - switch on the 1:00

2. Flutterkicks: 5s x 20r

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Jan 20, 2017 2:36 pm

19.01.17

1. Rode BC trails x 1.5 hours

2. Armor of War - Week 3, Day 2 - 2/3
a1. Inverted Ring Rows: bw x 10s x 5r
a2. Ring Push-ups: bw x 10s x 5r

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Jan 23, 2017 1:26 pm

21.01.17

a.m.

1. Wtd. Step-ups: 30# x 1 hour

afternoon:

2. AoW: Week 3, Day 3 - 3/1
a1. Airborne Lunge: bw x 5s x 5/5
a2. Wtd. Ring Push-ups (also lowered rings to about an inch or so off the floor): 10# x 5s x 5r

3. Swenson Ashtanga Yoga - 15' Short Forms

-I have to say I am really enjoying my current training. I am thinking about adding a day or two of KB clean and press ladders, which is probably adding one thing too much and a mistake, but I will give it a go and see how it works out.


22.01.17

a.m.

1. YRG warm-up

afternoon:

2a. TBDL: 225 x 4s x 1/2/3
2b. Sit-ups (feet anchored): 12s x 15r

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 24, 2017 12:54 pm

23.01.17

1. Wtd. Step-ups: 30# x 45'

I had planned on doing a superset of KB C&P and pull-ups but, on cue, my right shoulder started hurting in the a.m. so I held off. I am actually proud of myself for making this decision since I am notorious for doing things in my training to make an issue worse. No pain today.

EDIT: I am going to give it one more session, but I am thinking of dropping the weight vest on the ring push-ups for now and just work with the lowered position on the rings and then different angles and leverages. I'm wondering if adding the weight vest is what caused the shoulder pain. I think it would be different if I was using a solid base for the push-ups and not rings.

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 25, 2017 12:54 pm

24.01.17

1. Daily Dozen, FlowFit - Flow #2 x 3

2. AoW - Week 4, Day 1 - 1/2 - This is supposed to be a back-off week but I don't really feel the need.
a1. Single Arm Inverted Row (at about a 45 degree angle): bw x 5s x 5/5
a2. Airborne Lunge: bw x 6s x 5/5

3. Esch Airport Yoga Sequence

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Jan 26, 2017 3:35 pm

25.01.17

1. Wtd. Step-ups: 30# x 45'

Well, I'm pretty sure I broke my second toe on my right foot yesterday morning when I slammed into the chest at the end of my bed while walking in the dark. It's not so bad where I can't work out if I buddy tape it. There is constant pain but it's more annoying than anything. First broken bone I've ever had. Plenty of badly sprained ankles and torn ligaments but no broken bones until now.

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Jan 30, 2017 1:32 pm

27.01.17

1. FlowFit: Flow #2 x 5 rounds

2. AoW - Week 4, Day 2 - 2/3
a1. Single Arm Inverted Row (at about a 45 degree angle): bw x 5s x 5/5
a2. Ring Push-ups (rings about 4" from floor, twist hands out at top of rep): 6s x 5r

3a. KB C&P: 24kg x 1/2/3/1/2/3/1
3b. Neutral Grip Pull-ups: 2/3/5/2/3/5/2


28.01.17

1. Daily Dozen

2. AoW - Week 4, Day 3 - 3/1
a1. Airborne Lunge: 6s x 5/5
a2. Ring Push-ups: 6s x 5

3. HLR: 3s x 6r

4. Rode PBO trails x 1 hour and some change


29.01.17

a.m.

1. Rode BC trails x 1 hour - great ride even if it was short

evening:

2. TBDL: 235# x 3s x 2/3/5

3. YRG/DDP Yoga - Fat Burner (new version, I still like the original better)

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 31, 2017 1:19 pm

30.01.17

1. Wtd. Step-ups: 30# x 45'

2. Yoga Doc dvd - just under an hour

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Feb 01, 2017 1:36 pm

01.02.17

1. Daily Dozen, Esch Airport Yoga Sequence

2. AoW - Week 5, Day 1 - 1/2
a1. Single Arm Inverted Row (at about a 45 degree angle): bw x 7s x 5/5
a2. Airborne Lunge: bw x 7s x 5/5

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Feb 03, 2017 7:33 pm

02.02.17

1. odin's vinyasa a x5, b x3

2. Armor of War - Week 5, Day 2 - 2/3
a1. Single Arm Inverted Row (at about a 45 degree angle): bw x 8s x 5r
a2. Ring Push-ups: bw x 7s x 5r

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Feb 06, 2017 2:45 pm

03.02.17

1. Daily Dozen

2. Armor of War - Week 5, Day 3 - 3/1
a1. Airborne Lunge: 8s x 5/5
a2. Ring Push-ups: 8s x 5r


04.02.17

1. Rode BC trails for just over 2 hours


5.02.17

1. Rode new bandit trails on the backside of Heritage Hills for an hour and fifteen minutes or so then rode the Bennett Mountain section of Briar Chapel trails for thirty minutes or so.

Last night at the Super Bowl party I found out about a bandit trail between my house and Briar Chapel that is supposed to be killer. Evidently a guy who lives in Briar Chapel is one of the original trail builders for a lot of the trails in the Chapel Hill area and decided to go out and build this trail right off the construction entrance to BC for his own enjoyment and his buddies at the area bike shops. Since I know about all of the same guys he knows I doubt he would mind if I rode them.

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Feb 07, 2017 12:59 pm

06.02.17

1. Daily Dozen

2. TBDL: 245# x 2/3/5/2/3/5/2

3a. Hammer Curls: 2x25# x 4s x 10/10
3b. Sit-ups (feet anchored): 4s x 15r

4. Stretching/Flexibility

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