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 » Mon Dec 30, 2019 1:54 am

12.23.19

1. GST Foundation 1 - Week 7, Day 2

1a. MN/PE1: 5s x 9r - Tuck Up
1b. MN/PE1>iM: 5s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 5s x 36 seconds - Arch Body Hold
2b. SL/PE1>iM: 5s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 5s x 9r - Deck Squats
3b. SLS/PE>iM: 5s x 5/5 Skiers

12.24.19

1. LCC&PP: 20kg x 15s x 5/5 - switch hands at the top of each 1:00

12.27.19

1. Rode Ratchet Trail x 1 hr 23 min @ 8.45 miles

12.28.19

1. GST Foundation 1 - Week 7, Day 3

1a. FL/PE1: 5s x 36s - Hollow Body Hold
1b. FL/PE1>iM: 5s x 5/5 - Cat/Cow

2a. sPL/PE1: 5s x 9r - Scapular Shrug
2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips

3a. HBP/PE1: 5s x 9r - Incline Push-up
3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing

4a. RC/PE1: 5s x 9r - Hinge Row
4b. RC/PE1>iM: 5s x 30s - Upright Lat Lean

2. Rode Briar Chapel x 2 hours @ 12.65 miles

12.29.19

1. Rode Brumley trails test riding a friend's Transition Sentinel x 49 minutes @ 8 miles

2. GST Foundation 1 - Week 7, Day 4

1a. MN/PE1: 5s x 9r - Tuck Up
1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 5s x 36 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 5s x 9r - Deck Squats
3b. SLS/PE>iM: 5s x 5/5 Skiers

3. LCC&PP: 20kg x 20s x 5/5 - switch hands at the top of each 1:00

4. Bar Hang: 3s x 30 seconds

5. JS Flexibility
Last edited by Mickey O'neil on Mon Dec 30, 2019 1:24 pm, edited 1 time in total.

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Re: Training Log to Immortality

Post by newguy » Mon Dec 30, 2019 3:09 am

Nice work MoN....

How are you feeling with the GST work? Is it giving more than it's taking?

What are you looking at for 2020?

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 01, 2020 2:03 am

Thanks! The GST is going great. I'm feeling much stronger in my core, my lats seem to be more developed, and my shoulders aren't bothering me anymore. I am planning on sticking with it for a long while.

As far as 2020 goes, I want to get more disciplined with my training. I need to not brush them off here and there like I have been doing lately. I really want to increase my cardiovascular endurance by a lot more as well. And lastly to just keep working on getting/staying younger, which to me is continuing to work on my mobility and flexibility. And of course to ride as much as possible!

Thanks for asking!
newguy wrote:
Mon Dec 30, 2019 3:09 am
Nice work MoN....

How are you feeling with the GST work? Is it giving more than it's taking?

What are you looking at for 2020?

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Jan 01, 2020 2:07 am

12.30.19

1. GST Foundation 1 - Week 8, Day 1 - Deload Week

1a. FL/PE1: 5s x 18s - Hollow Body Hold
1b. FL/PE1>iM: 5s x 5/5 - Cat/Cow

2a. sPL/PE1: 5s x 5r - Scapular Shrug
2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips

3a. HBP/PE1: 5s x 5r - Incline Push-up
3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing

4a. RC/PE1: 5s x 5r - Hinge Row
4b. RC/PE1>iM: 5s x 30s - Upright Lat Lean

2. Wt. Vest Step-ups: 20# x 50 minutes

12.31.19

1. GST Foundation 1 - Week 8, Day 2 - Deload Week

1a. MN/PE1: 5s x 5r - Tuck Up
1b. MN/PE1>iM: 5s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 5s x 18 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 5s x 5r - Deck Squats
3b. SLS/PE>iM: 5s x 5/5 Skiers

2. Stretching, JS Shoulder Traction

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Jan 02, 2020 12:41 am

01.01.2020

afternoon:
1. Rode Briar Chapel trails x 2.5 hours @ 17 miles

evening:
2. Untying The Four Knots, JS Band Shoulder Traction

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Re: Training Log to Immortality

Post by Mickey O'neil » Sat Jan 04, 2020 12:06 am

01.02.20

1. GST Foundation 1 - Week 8, Day 3 - Deload Week

1a. FL/PE1: 5s x 18s - Hollow Body Hold
1b. FL/PE1>iM: 5s x 5/5 - Cat/Cow

2a. sPL/PE1: 5s x 5r - Scapular Shrug
2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips

3a. HBP/PE1: 5s x 5r - Incline Push-up
3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing

4a. RC/PE1: 5s x 5r - Hinge Row
4b. RC/PE1>iM: 5s x 30s - Upright Lat Lean


01.03.20

1. GST Foundation 1 - Week 8, Day 4 - Deload Week

1a. MN/PE1: 5s x 5r - Tuck Up
1b. MN/PE1>iM: 5s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 5s x 18 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 5s x 5r - Deck Squats
3b. SLS/PE>iM: 5s x 5/5 Skiers

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Jan 06, 2020 1:53 am

01.04.2020

a.m.

1. 1-Arm LCC&PP: 24kg x 6'@7rpm - switch hands at the top of each 1:00

01.05.2020

1. FlowFit: Flow #2 x 5 rounds

2. 1-Arm LCC&PP: 24kg x 8'@7rpm - switch hands at the top of each 1:00

3. 1H Swing: 24kg x 5s x 10/10 - switch hands at the top of each 1:00

Planned on doing the JS Flexibility routine but didn't have time.

I have to go out of town this week for work so I am going to wait until next week to start week 9 of the GST Foundation 1 program. I am taking my 24kg bell to do some LCC&PP when possible. Also, I ordered the Transition Sentinel Friday and it should arrive at the shop this Friday. The guy at the shop said he hopes he can have it all built up by Sunday. Transition is having a big sale now so I was able to get the carbon GX build for the same price that I was going to pay for the alloy GX build. I'm excited!

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 14, 2020 6:52 pm

01.14.20

While out of town last week I was only able to work out once, which was LCC&PP: 24kg x 20' @ 5/5 - switch on the 1:00. I picked up my new bike Friday and got in a ride Saturday and Sunday. That bike is fucking badass. It's everything I was looking for in my next bike. I love it! Anyway, planning on getting back to GST Foundation 1 this week, although I haven't had a chance to get in my first session of the week yet. Will probably be working late tonight so I might just do LCC&PP tonight then double up sessions in the morning or tomorrow night. Will get back to regular logging as well.

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Jan 28, 2020 2:21 am

1.15.20

1. GST Foundation 1 - Week 9, Day 1

1a. FL/PE1: 4s x 48s - Hollow Body Hold
1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow

2a. sPL/PE1: 4s x 12r - Scapular Shrug
2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips

3a. HBP/PE1: 4s x 12r - Incline Push-up
3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing

4a. RC/PE1: 4s x 12r - Hinge Row
4b. RC/PE1>iM: 5s x 30s - Upright Lat Lean

2. JS Flexibility

1.18.20

1. Wt. Vest Step-ups: 20# x 45 minutes

2. GST Foundation 1 - Week 9, Day 2

1a. MN/PE1: 4s x 12r - Tuck Up
1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 4s x 48 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 4s x 12r - Deck Squats
3b. SLS/PE>iM: 4s x 5/5 Skiers


1.19.20

a.m
1. YRG - 20 minute workout

afternoon:
2. Rode Southside Bandit trails x 1 hour 22 minutes @ 9 miles

1.20.20

a.m.
1. DDP Yoga: Strength Builder

1.25.20

1, GST Foundation 1 - Week 9, Day 3

1a. FL/PE1: 4s x 48s - Hollow Body Hold
1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow

2a. sPL/PE1: 4s x 12r - Scapular Shrug
2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips

3a. HBP/PE1: 4s x 12r - Incline Push-up
3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing

4a. RC/PE1: 4s x 12r - Hinge Row
4b. RC/PE1>iM: 5s x 30s - Upright Lat Lean

2. LCC&PP: 20kg x 12'@7rpm

3. Flexible Steel, JS Flexibility

1.26.20

1. Rode Briar Chapel x 2 hours 30 minutes @ 16 miles
Last edited by Mickey O'neil on Tue Feb 04, 2020 2:24 am, edited 1 time in total.

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Feb 04, 2020 2:22 am

01.28.20

1. YRG 20:00 workout

2. Flexible Steel


02.01.20

1. Daily Dozen

2. GST Foundation 1 - Week 9, Day 4

1a. MN/PE1: 4s x 12r - Tuck Up
1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 4s x 48 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 4s x 12r - Deck Squats
3b. SLS/PE>iM: 4s x 5/5 Skiers

4. LCC&PP: 20kg x 20'@7rpm


02.02.20
afternoon:

1. Rode Briar Chapel x 2 hours 14 minutes @ 14 miles

2. Flexible Steel, JS Flexibility, JS Shoulder Traction

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Feb 06, 2020 2:30 am

02.05.20

1, GST Foundation 1 - Week 10, Day 1

1a. FL/PE1: 4s x 60s - Hollow Body Hold
1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow

2a. sPL/PE1: 4s x 15r - Scapular Shrug
2b. sPL/PE1>iM: 4s x 5/5 - Swivel Hips

3a. HBP/PE1: 4s x 15r - Incline Push-up
3b. HBP/PE1>iM: 4s x 10/10 - German Arm Swing

4a. RC/PE1: 4s x 15r - Hinge Row
4b. RC/PE1>iM: 4s x 30s - Upright Lat Lean

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Feb 10, 2020 2:17 am

02.06.20

1. Wt. Vest Step-ups: 20# x 50 minutes

02.08.20

a.m.

1. Yoga Doc - Standing Series x 30'

afternoon:

2. GST Foundation 1 - Week 10, Day 2

1a. MN/PE1: 4s x 15r - Tuck Up
1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 4s x 60 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 4s x 15r - Deck Squats
3b. SLS/PE>iM: 4s x 5/5 Skiers

02.09.20

a.m.

1. Wt. Vest Step-ups: 20# x 45 minutes

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Feb 12, 2020 2:30 am

02.10.20

1, GST Foundation 1 - Week 10, Day 3

1a. FL/PE1: 4s x 60s - Hollow Body Hold
1b. FL/PE1>iM: 4s x 5/5 - Cat/Cow

2a. sPL/PE1: 4s x 15r - Scapular Shrug
2b. sPL/PE1>iM: 4s x 5/5 - Swivel Hips

3a. HBP/PE1: 4s x 15r - Incline Push-up
3b. HBP/PE1>iM: 4s x 10/10 - German Arm Swing

4a. RC/PE1: 4s x 15r - Hinge Row
4b. RC/PE1>iM: 4s x 30s - Upright Lat Lean

02.11.20

1. Wt. Vest Step-ups: 20# x 35 minutes

2. Messed around with some of the Sebastian Brosche Yoga for BJJ videos. I really like it. Even though I don't do BJJ, I believe I will get a lot of benefit out of it. Especially since it focuses a lot on the hips and mine get very tight from mountain biking.

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Feb 24, 2020 1:19 am

I know I did something between the 10th and the 15th but I can't remember.

02.15.20

1. Swenson 15:00 Short Forms

02.16.20

1. Rode San-Lee trails x 1 hour 50 minutes @ 11.2 miles. This was a super fun ride. I need to ride these trails more.

02.18.20

1. GST Foundation 1 - Week 10, Day 4

1a. MN/PE1: 4s x 15r - Tuck Up
1b. MN/PE1>iM: 4s x 5/5 - Stiff Leg Windmill

2a. SL/PE1: 4s x 60 seconds - Arch Body Hold
2b. SL/PE1>iM: 4s x 5/5 - Standing Hip Circles

3a. SLS/PE1: 4s x 15r - Deck Squats
3b. SLS/PE>iM: 4s x 5/5 Skiers

02.20.20

1. Wt. Vest Step-ups: 25# x 45 minutes

02.22.20

a.m.
1. Wt. Vest Step-ups: 25# x 50 minutes

p.m.
2. Barbara Benagh - Power Yoga For Every Body: Challenging Routines - Good Night x 25 minutes

02.23.20

1. Wt. Vest Step-ups: 25# x 50'

2. GST Foundation 1 - Week 10, Day 3

1a. FL/PE1: 5s x 60s - Hollow Body Hold
1b. FL/PE1>iM: 5s x 5/5 - Cat/Cow

2a. sPL/PE1: 5s x 15r - Scapular Shrug
2b. sPL/PE1>iM: 5s x 5/5 - Swivel Hips

3a. HBP/PE1: 5s x 15r - Incline Push-up
3b. HBP/PE1>iM: 5s x 10/10 - German Arm Swing

4a. RC/PE1: 5s x 15r - Hinge Row
4b. RC/PE1>iM: 5s x 30s - Upright Lat Lean

3. Barbara Benagh - Power Yoga For Every Body: Challenging Routines - Strength and Balance x 70 minutes - This DVD is really, really good. Much tougher than I remember. Very slow and controlled. I believe I will start working this in more often.

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Mar 04, 2020 12:37 pm

03.04.20

So, I haven't been doing a good job of keeping up my training log. Still doing GST Foundation 1, yoga/flexibility stuff, weight vest step-ups, and riding as much as possible, although not as much as I would like lately due to crazy work schedule and family stuff.

I started the 13th week of GST Foundation 1 Sunday, which is the level 2 movements. Plan on doing Day 2 tonight. Will hopefully post an update.

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Re: Training Log to Immortality

Post by motherjuggs&speed » Wed Mar 04, 2020 1:17 pm

Mickey O'neil wrote:
Wed Mar 04, 2020 12:37 pm
weight vest step-ups,
Which weight vest is best for these? I thought about putting these in, any downside to them?

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Mar 05, 2020 1:17 pm

The one I have is from weightvest.com. I don't even know if the company exists anymore. I got it in 2006 or so. You can fit 2 x 2.5 pound plates in each compartment and it holds up to 60#. I usually only use 25# to 30#. I have a low aerobic step thing that's only about 8 inches or so. I set it up in front of the TV and watch a movie or show while I do the step-ups at a quick pace. Not really any downside to them for what I am using them for that I can think of. I just do it as somewhat of a substitute for jogging or other form of cardio when I can't get outside.
motherjuggs&speed wrote:
Wed Mar 04, 2020 1:17 pm
Mickey O'neil wrote:
Wed Mar 04, 2020 12:37 pm
weight vest step-ups,
Which weight vest is best for these? I thought about putting these in, any downside to them?

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Mar 16, 2020 7:37 pm

03.01.20

1. GST Foundation 1 - Week 1, Day 1 - Level 2

1a. FL/PE2: 3s x 12s - Bent Hollow Body Rock
1b. FL/PE2>iM: 3s x 30s - Table

2a. sPL/PE2: 3s x 12s - Forearm Plan
2b. sPL/PE2>iM: 3s x 5/5 - Straddle Running Man

3a. HBP/PE2: 3s x 3r - Push-up
3b. HBP/PE2>iM: 5# DB x 3s x 5/5 - Xiaopeng Forward

4a. RC/PE2: 3s x 3r - Incline Row
4b. RC/PE2>iM: 3s x 30s - Bent Sideways Lat Stretch

3.7.20

1. Rode Briar Chapel x 13 miles


3.8.20

1. GST Foundation 1 - Week 1, Day 2 - Level 2

1a. MN/PE2: 3s x 3r - Straddle Up
1b. MN/PE2>iM: 12kg kb x 3s x 5r- Jefferson Curl

2a. SL/PE2:3s x 12r - Arch Body Rock
2b. SL/PE2>iM: 3s x 5/5 - Standing Trunk Circles

3a. SLS/PE2: 3s x 5/5r - Cossack Squats
3b. SLS/PE2>iM: 3s x 5/5- Twisting Squat

2.GST Foundation 1 - Week 1, Day 3 - Level 2

1a. FL/PE2: 3s x 12s - Bent Hollow Body Rock
1b. FL/PE2>iM: 3s x 30s - Table

2a. sPL/PE2: 3s x 12s - Forearm Plan
2b. sPL/PE2>iM: 3s x 5/5 - Straddle Running Man

3a. HBP/PE2: 3s x 3r - Push-up
3b. HBP/PE2>iM: 5# DB x 3s x 5/5 - Xiaopeng Forward

4a. RC/PE2: 3s x 3r - Incline Row
4b. RC/PE2>iM: 3s x 30s - Bent Sideways Lat Stretch

3. Rode Briar Chapel x 1.5 hrs @ 9 miles

3.10.20

1. GST Foundation 1 - Week 1, Day 4 - Level 2

1a. MN/PE2: 3s x 3r - Straddle Up
1b. MN/PE2>iM: 12kg kb x 3s x 5r- Jefferson Curl

2a. SL/PE2:3s x 12r - Arch Body Rock
2b. SL/PE2>iM: 3s x 5/5 - Standing Trunk Circles

3a. SLS/PE2: 3s x 5/5r - Cossack Squats
3b. SLS/PE2>iM: 3s x 5/5- Twisting Squat

3.14.20

1. Rode Briar Chapel x 13.82 miles @ 2 hours

3.14.20

a.m.

1. YRG Diamond Cutter

I may do something tonight as well. Will update if I do. Also, I have been doing weight vest step-ups a few days in there.

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Apr 09, 2020 11:53 pm

04.09.20

Quick update: I was 2 weeks into Level 2 of the GST Foundation 1 program when I felt like taking a break for a month or so. Just feel like doing Armor of War along with yoga and other flexibility/mobility stuff. And of course ride as much as possible. Work has been insane so I haven't been able to ride as much as I would like. Mainly on weekends.

Started day 1 of AoW day before yesterday so will do day 2 tomorrow. Doing the 3 day/week routine on a 10 day week to fit in extra yoga and cardio days.

Will start back at the beginning of GST Founadation 1 Level 2 in a couple of months.

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