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 » Thu Mar 07, 2019 12:30 am

3.4.19

1. GMB Elements - Week 2, Day 1 - Monday
-Wrist warm-up
-Shoulder warm-up
-Shoulder warm-up w/ stick
-Squat warm-up x 10 reps
-Squat Hip Opener x 10 reps
-Bear Assessment x 2:00
-Monkey Assessment x 2:00
-Frogger Assessment x 2:00
-Lounge Chair x 30 sec
-Twisting Monkey x 30 sec
-Lunge x 45 sec

3.5.19

1. GMB Elements - Week 2, Day 2 - Tuesday
-Finger warm-up
-Wrist warm-up
-Shoulder warm-up x 10 reps
-Shoulder warm-up w/ stick x 10 reps
-Bear Walk x 2:00
-L-Arm Stretch x 30 sec
-Lounge Chair x 45 sec

3.6.19

1. GMB Elements - Week 2, Day 3 - Wednesday
-Finger warm-up
-Wrist warm-up
-Shoulder warm-up x 10 reps
-Shoulder warm-up w/ stick x 10 reps
-Floor Hip Circles x 5 reps
-Frogger Stretch
-Squat warm-up
-Squat Hip Opnener
-Toe Stretches
-A-Frame Stretch x 30 sec
-Lunge x 45 sec
-Full Monkey Twist x 30 sec
-Cobra x 45 sec
-Forward Fold x 45 sec
-L-Arm Stretch x 30 sec
-Lounge Chair x 30 sec

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Mar 10, 2019 12:25 am

3.7.19

1. GMB Elements - Week 2, Day 4 - Thursday
-Wrist warm-up
-Floor Hip Circles
-Squat warm-up
-Squat Hip Opener
-Monkey x 2:00
-Lunge x 45 sec
-Monkey Twist x 30 sec

3.8.19

1. GMB Elements - Week 2, Day 5 - Friday
-Finger warm-up
-Wrist warm-up
-Shoulder warm-up x 10 reps
-Shoulder warm-up w/ stick x 10 reps
-Floor Hip Circles x 5 reps
-Frogger Stretch
-Squat warm-up
-Squat Hip Opnener
-Toe Stretches
-A-Frame Stretch x 30 sec
-Lunge x 45 sec
-Full Monkey Twist x 30 sec
-Cobra x 45 sec
-Forward Fold x 45 sec
-L-Arm Stretch x 30 sec
-Lounge Chair x 30 sec

3.9.19

1. GMB Elements - Week 2, Day 6 - Saturday
-Wrist warm-up
-Shoulder warm-up
-Shoulder warm-up w/ stick
-Frogger Stretch
-Frogger x 2:00
-Lunge x 45 sec
-Cobra x 45 sec

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Mar 11, 2019 1:02 am

3.10.19

1. Wt. Vest Step-ups: 25# x 1 hour - low steps done at a quick pace

2. DB Curl and Press: 2x25# x 4s x 15/15

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Mar 12, 2019 12:52 am

3.11.19

1. GMB Elements - Week 3, Day 1 - Monday
-Fingers warm-up
-Wrist warm-up
-Shoulder warm-up
-Shoulder warm-up w/ stick
-Bent Arm Bear Walk x 1:00
-Lounge Chair x 1:00

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Mar 14, 2019 12:59 am

3.13.19

1. Daily Dozen

2. LCC&PP: 20kg x 10'@8rpm

Slammed at work this week so I am pushing Week 3 of GMB Elements to next week. Just gonna do some quick and dirty stuff the rest of the week.

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Mar 19, 2019 1:50 am

3.16.19

1. Rode Southside Chapel Hill bandit trails x 14 miles.

3.17.19

1. Rode Briar Chapel x 13 miles.

3.18.19

1. GMB Elements - Week 3, Day 1 - Monday
-Finger warm-up
-Wrist warm-up
-Shoulder warm-up
-Shoulder warm-up w/ stick
-Bent-Arm Bear x 1:00
-Lounge Chair x 1:00

2. DB Curl and Press: 2x25# x 3s x 12/12

3. 1H KB Hi-Pull: 24kg x 5s x 10/10

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Mar 21, 2019 12:07 am

3.19.19

1. GMB Elements - Week 3, Day 2 - Tuesday
-Wrist warmup
-Floor Hip Circles
-Squat warmup
-Squat Hip Opener
-Monkey w/ Monkey Twist x 1 minute
-Forward Fold x 1 minute

3.20.19

1. GMB Elements - Week 3, Day 3 - Wednesday
-Wrist warmup
-Shoulder warmup
-Shoulder warmup w/ stick
-Frogger Stretch
-High Frogger x 1 minute
-Lunge x 1 minute

2. DB Curl and Press: 2x35# x 3s x 8/8

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Mar 24, 2019 1:41 am

3.23.19

So I'm three weeks into GMB Elements and pretty bored with it. I don't really feel like I'm getting much out of it either. I'm going to be switching back to 1-arm LCCJ, yoga, and riding for a while, then start back on Gymnastics Bodies.

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Mar 24, 2019 11:00 pm

3.24.19

a.m.

1. Rode Briar Chapel trails x 1 hour 27 minutes @ 11 miles.

afternoon:

2. Rode Ratchet Trail x 1 hour 9 minutes @ 6.6 miles.

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Mar 26, 2019 12:56 am

3.25.19

1. FlowFit: Flow #2 x 5 rounds

2. OALCCJ: 20kg x 10'@8rpm

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Mar 26, 2019 11:36 pm

3.26.19

1. Yoga Doc dvd - 30 minutes (pushed for time)

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Mar 31, 2019 11:10 pm

3.30.19

1. Rode Briar Chapel x 2 hours 8 minutes @ 14.6 miles

3.31.19

a.m.

1. YRG warm-up

afternoon:

2. Hour plus trail walk with the wife

3. OALCCJ: 20kg x 10'@8rpm

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Apr 07, 2019 11:02 pm

4.6.19

1. Da Rulk workout in the video below. I like this stuff.

https://m.youtube.com/watch?v=Z06tY-u1_oY

4.7.19

a.m.

warmup:
a. Bear Crawl x :20 on / :10 off x 10 rounds
b. BW Squat x :20 on / :10 off

Circuit x 3 rounds - no rest
1. Wtd. Burpee (no jump): 2 x 25# x 8 reps
2. DB Curl and Press: 2x35#, 25#, 15# x 8 reps
3. Goblet Squat: 35# DB x 8 reps
4. Standing Tricep Press: 25# x 8 reps
5. Reverse Lunge + Curl: 2x15# x 8/8 reps
Combo:
6. Lateral Raise: 2x15# x 8 reps
7. Front Raise: 2x15# x 8 reps
8. Upright Row: 2x15# x 8 reps
9a. Plank Punch-outs x 8/8 reps
9b. Plank Rocks x 8 reps
9c. Plank Pike x 8 reps

afternoon:

10. Rode Briar Chapel x 2 hours 41 minutes @ 18.8 miles

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Re: Training Log to Immortality

Post by Mickey O'neil » Thu Apr 11, 2019 12:36 pm

4.10.19

warmup:
a. Bear Crawl x :20 on / :10 off x 10 rounds
b. BW Squat x :20 on / :10 off

Circuit x 3 rounds - no rest
1. Wtd. Burpee (no jump): 2 x 25# x 8 reps
2. DB Curl and Press: 2x35#, 25#, 15# x 8 reps
3. Goblet Squat: 35# DB x 8 reps
4. Standing Tricep Press: 25# x 8 reps
5. Reverse Lunge + Curl: 2x15# x 8/8 reps
Combo:
6. Lateral Raise: 2x15# x 8 reps
7. Front Raise: 2x15# x 8 reps
8. Upright Row: 2x15# x 8 reps
9a. Plank Punch-outs x 8/8 reps
9b. Plank Rocks x 8 reps
9c. Plank Pike x 8 reps

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Apr 14, 2019 12:43 am

4.13.19

1. Daily Dozen

2. SN: 20kg x 15s x 5/5 - 45s rest b/t sets

3. JK: 2x20kg x 10s x 5 - 45s rest b/t sets

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Re: Training Log to Immortality

Post by Mickey O'neil » Sun Apr 14, 2019 8:05 pm

4.14.19

a.m.

1. Swenson 30' Ashtanga Yoga Short Forms

afternoon:

2. Thoracic Bridge Flow x 2 rounds

3. JK: 2x20kg x 15s x 5r - 45 seconds b/t sets

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Apr 16, 2019 12:04 am

4.15.19

1. Dr. Craig Aaron's Extreme Yoga for the Warrior Athlete x 1 hour

2. Band Pullaparts: 3s x 20r

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Apr 19, 2019 9:25 pm

4.19.19

1. Daily Dozen

2. EDT: 20:00
a. TBDL (deficit): 195 x 10s x 5r - low handles as usual.
b. DB Curl & Press: 2x25 x 10s x 5/5
-will up the weight next session. I up the weight whenever I hit 10 sets in a session.

3. KB Row: 20kg x 3s x 10/10r

-the deficit is about 1.3/8" with me standing on a 35# plate. Felt it much more in the hamstrings than usual. The plan for the next little while is lots of yoga, riding, and at least 1, if not 2, weekly of the above EDT session. My daughter starts recreation league track and field Monday so I will either ride at a local trail while she's at practice or run the cross country trail at the school where practice is held.

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Re: Training Log to Immortality

Post by Mickey O'neil » Sat Apr 20, 2019 11:24 pm

4.20.19

a.m.

1. Went on an approx. 3 mile or so hike.

evening:

2. Swenson 45:00 Ashtanga Short Forms

3. Ab Circuit x 2 rounds
-Contralateral Toe Touches x 20
-Lying Windshield Wipers x 20
-V-ups x 20

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Apr 22, 2019 2:37 pm

4.21.19

1. Rode Briar Chapel trails including some new bandit stuff x 2 hours 20 minutes @ 15.3 miles. Very cool but rough and rocky. Really makes you work. Tough but fun!

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Re: Training Log to Immortality

Post by Mickey O'neil » Tue Apr 23, 2019 1:06 am

4.22.19

1. Ruck XC trail while daughter was at track practice: 20# in weight vest x 36 minutes @ 2.2 miles

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Re: Training Log to Immortality

Post by Mickey O'neil » Wed Apr 24, 2019 1:53 pm

4.23.19

1. Daily Dozen

EDT: 20 minutes - Was feeling a little stiff so I took my time.
2a. TBDL (deficit): 205 x 7s x 5r - low handles as usual.
2b. DB Curl & Press: 2x35# x 7s x 3/3

3. JS Flexibility, cobra, child, cat/cow

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Re: Training Log to Immortality

Post by Mickey O'neil » Fri Apr 26, 2019 1:24 pm

4.24.19

1. Swenson Ashtanga Yoga 15 minute Short Forms

4.25.19

1. Rode Briar Chapel trails with new bandit trail x 1 hour 27 minutes @ 11.2 miles

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon Apr 29, 2019 5:37 pm

4.27.19

1. Walked about 3 miles in wooded area doing bandit trail recon and cutting line for a bandit trail(s) from my neighborhood to the Briar Chapel trails.

4.28.19

1. Rode Briar Chapel trails x 2 hours 26 minutes @ 16.51 miles.

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Re: Training Log to Immortality

Post by Mickey O'neil » Mon May 06, 2019 12:11 am

5.2.19

1. 1. Ruck XC trail while daughter was at track practice: 30# in weight vest x 38 minutes @ 2.2 miles

5.4.19

1. Rode Ratchet trail x 1 hour 27 minutes @ 10.8 miles

5.5.19

a.m.
1. YRG warmup

afternoon:
2. Bryan Kest Power Yoga - Power Two "Tone" x 1 hour - this was no joke - Planning on buying Baron Baptiste's Journey Into Power book and dvd soon based on Wild Bill's recommendation

3. TRX - I/Y/T/W x 3s x 5r each

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