Hello! It's been so long since I posted. Can't come up with anything fancy, just a huge download of what I've been up to in the last 6 weeks. As you'll see with a quick glance, I have been working out, just 'punching the clock' and nothing special to say. I finally got myself a real girlfriend and my priorities have shifted a bit.
Bottom line is the Holidays, relationship and staving off illness caused me to step back a bit from my training progression. Now I am covering old ground with a few new twists: regular qigong training and my lat pulls are steadily improving. In a few months I expect to be able to do bodyweight pullups, my real goal with these.
1/23/09
PM - Z Health
10 min warm up - FBS - 90% R-phase
1/22/09
PM - Z Health
10 min warm up - FBS - R-phase
1/20/09
Bottom line is the Holidays, relationship and staving off illness caused me to step back a bit from my training progression. Now I am covering old ground with a few new twists: regular qigong training and my lat pulls are steadily improving. In a few months I expect to be able to do bodyweight pullups, my real goal with these.
1/23/09
PM - Z Health
10 min warm up - FBS - 90% R-phase
Working Sets w/16kg
Swings - (12 L,R x 2)x 5 = 240 reps
Hindu Squats (20 x 5) = 100 reps = 340 reps total
Dao Zou - several laps around the gym
Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - hard to get last rep down to chest in last set
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
All 3 swings - 30 secs ea.
1/22/09
PM - Z Health
10 min warm up - FBS - R-phase
Working Sets- w/24kg
Military Press Ladder -5 x (1,2,3) L,R- easy except L delt hurts in mid-press
Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - pretty easy except for the last rep of last set
Dao Zou - many laps around room as recovery time between working sets - many variations used
Dao Zou - many laps around room as recovery time between working sets - many variations used
Yoga
Polarity Squat - L,R, & F,B & circles CW, CCW
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
Qigong
Qigong
Cloud Hands - 1 minute
1st & 2nd swing - 1 minute
1/20/09
PM - Z-Health
10 min warm up - R & I drills whole body
Dao Zou - several laps around the gym
Cloud Hands - 1 minute
1st & 2nd swing - 1 minute
Working Sets w/16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps
Hindu Squats (20 x 5) = 100 reps = 300 reps total
Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - hard to get last rep down to chest in last 2 sets
1/19/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets w/16kg
Dao Zou - several laps around the gym
Cloud Hands - 1 minute
1st & 2nd swing - 1 minute
Swings - (10 L,R x 2)x 5 = 200 reps
Hindu Squats (15 x 5) = 75 reps = 275 reps total
Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last 2 reps down to chest in last 3 sets
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/16/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets w/16kg
Dao Zou - several laps around the gym
Cloud Hands - several minutes
1st & 2nd swing - several minutes
Swings - (10 L,R x 2)x 5 = 200 reps
Hindu Squats (15 x 5) = 75 reps = 275 reps total
Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last rep down to chest in last 3 sets
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
Dao Zou
6-8 laps, some w/hand on middle burner ~ 400 steps?
1/15/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets-
Dao Zou - several laps around the gym
Cloud Hands - several minutes
1st & 2nd swing - several minutes
Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last reps down to chest
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/13/09
1/12/09
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets- w/24kg
Snatch - 10 L,R on the minute 3x (takes 40 sec) - many minutes betweeen sets
Military Press Ladder -5 x (1,2,3) L,R
Lat pulldown - wide front grip - 5 x 5 @ 140 lbs
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/9/09
PM - Z health - FBS
Working Sets- w/24kg
Dao Zou - several laps around the gym
Cloud Hands - several minutes
1st & 2nd swing - several minutes
Snatch - 10 L,R on the minute 2x -experimental (takes 40 sec)
Lat pulldown - wide front grip - 5 x 5 @ 140 lbs
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/8/09
Felt sick today - no workout at all
1/7/09
Patient after work & Carb load day - no exercise time
1/6/09
AM - watched Dao Zou DVDs - good stuff! Look forward to adding it into my day. This is Matt Furey's 'backwards training' info
PM - Z-Health
10 min warm up - mostly R drills - whole body
Working Sets- w/24kg
Snatch - 5 x 5 L,R
Military Press Ladder -5 x (1,2,3) L,R
Lat pulldown - wide front grip - 5 x 5 @ 130 lbs (was too easy - will switch to 140 next time)
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
1/5/09
PM - Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps
Hindu Squats (15 x 5) = 75 reps = 275 reps total
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
12/30/08
PM -
Acu pts-
Z-Health - 15 min warm up - R & I drills whole body
Qigong
Cloud Hands ~ 2 min
All 3 swings ~ 2 min ea.
Heaven & Earth - 5 rds
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
Long layoff over Holidays- plan to use it as a wave and re-start training
12/23/08
AM - Long Life Acu-pts (all up to face/head)
Shovel snow -yeah, I consider this a workout!
Bad indigestion - can't do anything too taxing w/o making it worse or puking
this is a recurring habit of late (last month or so) My body tells me I need to do qigong regularly remedy this problem
PM -
Z-Health - 15 min warm up - R & I drills whole body
Qigong
Cloud Hands ~ 2 min
All 3 swings ~ 2 min ea.
Heaven & Earth - 5 rds
Working Sets
Lat pulldown - wide grip - front - worked in between yoga exercises
5 x 5 @130 lbs
5 x 5 @130 lbs
Yoga
Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions
Sun Salute - 1 rd
Triangle Pose - 2 rds - focus on evenness L & R - need more wt. in back leg when facing R. Also L shoulder ROM not as good when doing R side
Sun Salute - 1 rd
12/22/08
AM - 2/3 main pts
Not feeling strong or ready for a hard workout (again) - whip up something not too hard:
PM -
Z-Health - 10 min warm up - R & I drills whole body
Working Sets
Lat pulldown - wide grip - front
3 x 5, 1 x 10 @120 lbs
3 x 5, 1 x 10 @120 lbs
TGU - w/24kg
2 x 3 L, R
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds
12/19/08
AM - Long life Acu-pts
PM -
Wanted an easy strength-based session today - this fit the bill
Z-Health - 10 min warm up - R & I drills whole body
Working Sets
Lat pulldown - wide grip - front
2 x 5 @110 lbs, 3 x 5 @ 130 lbs (110 was too easy)
2 x 5 @110 lbs, 3 x 5 @ 130 lbs (110 was too easy)
1-arm Bent Row - 70 lb dumbell
5 x 5 L,R
Military Press Ladder - w/24kg
5 x (1,2,3) L,R
5 x (1,2,3) L,R
Yoga
Neck Bridge - 10 rocks
Sun Salute - 1 rd. - use 'warrior stance' to get more hip flexor stretch, hands & feet closer in down dog posit.
Neck Bridge - 10 'rocks'
Polarity Squat - F & B, L & R, circles ~ 2 min
Polarity Squat - F & B, L & R, circles ~ 2 min
Neck Bridge - 10 'rocks'
Triangle Pose - 2 rds
Triangle Pose - 2 rds
Neck Bridge -10 'rocks'
Sun Salute - 1 rd.
Sun Salute - 1 rd.
Neck Bridge - 10 'rocks'
12/18/08
AM - main 3 pts
PM - Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps - some sets done with eyes closed - swings easy, snatches take more focus
Hindu Squats (20 x 5) = 100 reps = 300 reps total
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds -
12/16/08
AM- Long Life Acu-pts
Shovel walk & driveway
Demo KB drills w/Calvin - Clean, press, swing, snatch, TGU, BUP w/24 & 16kg
1 x 3 L,R w/32kg
PM - Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (10 L, R x 4) + Swings - (10 L,R x 4) 1 = 160 reps
Hindu Squats (20 x 5) = 80 reps = 240 reps total
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds -
12/15/08
AM- partial Long life pts
feeling way off today - Z health session - 30 min I & R phase
Qigong
Cloud Hands
All 3 swings
Yoga
Polarity Squat - usual
Sun Salute - 1 rd
Triangle Pose - 2 rds
Sun Salute - 1 rd
12/12/08
AM - long life Acu-pts
PM
Z-Health
10 min warm up - R & I drills whole body
Working Sets
Lat pulldown - wide grip - behind neck - hurts neck/shoulders - won't do behind neck again
5 x 5 @100 lbs
5 x 5 @100 lbs
Lat pulldown - w/pullup grip (thumbless)
5 x 3 @ 150 lbs
1-arm Bent Row - 70 lb dumbell
5 x 5
Military Press Ladder - w/24kg
5 x (1,2,3) L,R
5 x (1,2,3) L,R
Yoga
Neck Bridge - 10 rocks
Sun Salute - 1 rd.
Neck Bridge - 10 'rocks'
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Neck Bridge - 10 'rocks'
Triangle Pose - 2 rds
Triangle Pose - 2 rds
Neck Bridge -10 'rocks'
Sun Salute - 1 rd.
Sun Salute - 1 rd.
Neck Bridge - 10 'rocks'
12/11/08
AM - long life Acu-pts
PM -
Z-Health
10 min warm up - R & I drills whole body
Working Sets w/16kg
Snatches - (12 L, R x 5) + Swings - (12 L,R x 5) 1 = 240 reps
Hindu Squats (20 x 5) = 100 reps = 340 reps total
Yoga
Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min
Polarity Squat - F & B, L & R, circles - 1 min
Sun Salute - 1 rd.
Triangle Pose - 2 rds -
