8.31.09 - Monday - Day 20 4x7

Zhan Zhaung - Wu Chi Day 16 of 21 @ 5 minutes

Intu-Flow

Heavy Day

2 hand swings - 3x15 - 48kg

Dbl LCCJ - 32kgs
5x6

Dbl Snatches - 24kgs
5x6

BB rows - 205#
5x5

8.30.09 - Sunday - Day 19 4x7

Zhan Zhaung - Wu Chi - Day 15 of 21 @ 5 Minutes - Trying this first thing after waking up

Light Day
Intu-Flow

Flow-fit

8.29.09 - Saturday - Day 18 4x7

Medium Day

Zhan Zhaung - Wu Chi - Day 14 of 21 @ 5 minutes - Starting to notice a difference

CB Day

From park: Dbl clean and torch press - 3x6 - 15s

Dbl Armpit cast & flag press - 3x6 - 15s

From park: Cb Snatch - 3x6 L/R - 15

Pendulums - Front/Back/In/Out - 1x5/5/5/5 L/R

Done

8.28.09 - Friday Day 17 0f 4x7

Switched days

No Intensity

Zhan Zhaung - Wu Chi - day 13 of 21 @ 5 minutes

Intu-Flow

8.27.09 - Thursday - Day 16 of 4x7

Heavy Day

Zhan Zhaung - Wu Chi - Day 12 of 21 @ 5 minutes

Intu-Flow

Dbl LCCJ
5x6 32kgs
4x10 24kgs

I kept it quick tonight

8.26.09 - Wednesday - Day 15 of 4x7

Light Day

Zhan Zhaung - Wu Chi - day 11 of 21 @ 5 minutes

Intu-Flow

FlowFit - 14 minutes

8.25.09 - Tuesday - Day 14 of 4x7

No Intensity day

Intu-Flow

Zhan Zhaung - Wu Chi - day 10 of 21 @ 5 minutes

8.24.09 - Monday Day 13 of 4x7

Medium/Metcon day

Intu-Flow

Zhan Zhaung - Wu Chi - Day 9 of 21 @ 5 minutes

Metcon Circuit - 15# CB - no rest between
Dbl swings - 10
Dbl swipes - 10
Dbl Barbarian squats - 10
mills - 10/10

Rise and repeat - 1 minutes between rounds - 4 rounds

CB C&P - 15s - 2x8

8.22.09 & 8.23.09

Took weekend off. Resuming 4x7 today.

My youngest son's first movie

My youngest son, Shane, came up with this idea from iCarly.

here it is, check it out

The Dead Alligator 5 0001

8.21.09 - Friday - Day 12 4x7

Heavy Day

Zhan Zhaung - Wu Chi - Day 8 of 21 @ 5 minutes

Intu-Flow

CB only because of hand - 15s

Dbl Arm pit casts 3x10

Iron Cross 3x8

Shield Casts - 3x10/10

8.20.09 - Thursday - Day 11 4x7

Light Intensity Day

Zhan Zhaung - Wu Chi - Day 7 of 21 @ 5 minutes

Intu-Flow

FlowFit - 14 minute

8.19.09 - Wednesday - Day 10 4x7

No Intensity Day

Zhan Zhaung - Wu Chi - Day 6 of 21 @ 5 minutes

Intu-Flow

8.18.09 - Tuesday - Day 9 4x7

KB Warm up

Zhan Zhaung - Wu Chi - Day5 of 21 @ 5 minutes -

Medium day -  i decided to snatch today - Turns out that was a bad idea - Ripped my calluses on my left hand on my 4 set
3x10L/10R/10L/10R  - 24kg

I am glad the next 2 days are no KBs.

8.17.09 - Monday - Day 8 - 4x7

Intu-Flow

Zhang Zhaung - Wu Chi Position - Day 4 of 21 @ 5 Mins.

Heavy Day - Circuit - 3-5 reps each

A1. Dead/Hang Cleans - 32kgs
A2. RR - 40kg/48kg - pulled 40kg
A3. Dbl FSQ - 32kgs
A4. OA snatch - 40kg
A5. Push Press - 48kg

Reated 1 minute between rounds - 2 mins between circuits - I made 2.5 rounds. I didn't want to push it too much. Maybe next Heavy day :)

8.16.07 - Sunday - Day 7 of 4x7

Light day

Intu-Flow

Zhang Zhaung - Wu Chi for 5 min - Day 3 of 21 @ 5 min.

FlowFit - only 10 mins.

Good session overall

8.15.09 - Saturday - day 6 - 4x7

No Intensity Day

Qigong Breathing exercises - All 8 positions - From David Carradine's Video

Zhang Zhaung - WU Chi postion for 5 minutes - Day 2 of 21 @ 5 Min. I focused on relaxing my body throughout the seesion

Intu-Flow - My combination of KB Warm-up and Intermediate level. I may go back to pure Intu-Flow on No Intensity Days.

I feel great!

Total of 15 minutes for an energy increase and great relaxation.

Have a great day!

8.14.09 - Friday - Day 5 - 4x7

Zhang Zhaung - Wu Chi position for 5 Minutes - Day 1. I have to do this for  3 weeks, the progress to 20 min/day. 3weeks on each 5 min interval. Then repeat with the second position, Holding the Balloon. Fun Times!

Intu-Flow

Medium Day
Circuit - all with 15# CBs, except Mills - Repeated twice

A1 - Dbl Swipes - 15 reps
A2. Front/back pendulums - 5F/5B each arm
A3. Inward/Outward Pendulums - 5I/5O each arm
A4. Iron Cross - 5 reps
A5. Dbl Barbarian Squats - 10 reps
A6. Mills 10/10
A7. Standing walkout(standing ab wheel w/o ab wheel) 5 reps

Rinse and repeat

The Zhang Zhaung was easier than I thought the first 5 minutes would be. I have read up to part 2 in the book. Really interesting stuff. I am already looking at Master Lam Kam Chuen's Tai Chi and the Way of Power.

8.13.09 - Thursday - Day 4 - 4x7

Qigong Breathing exercises

Intu-Flow

Heavy Day -

A1. Dbl C&P - 32kgs - 3x5 (felt rough, but doable. I think 4x7 will preserve me better and keep me from over training again)
A2. Alt Renegade Rows - 32kgs - 3x5 (felt great)

1 minutes between sets

B1. High pulls - 40kg - 1x5/5, Dbl swings - 32kgs - 2x8 (hands so sweaty, I switched to dbl swings)
B2. FSQ - 40kg - 1x2/2, 2x5/5 (first time I have squatted with the 40kg)

1 minute rest between sets.

I had to break out the chalk, I was sweating so bad. Overall a great session, rougher that I thought. Started reading me new book, The Way of Energy. Good so far!

Check out my new Amazon Book store

Pigram's Book Store

I will be adding more soon

Tomorrow

My new Qigong book will be here tomorrow, I can wait!
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise



Also, I will be touching the 32kg and 40kg KBs for the first time in 2 weeks. I hope my shoulders are better. It will be my heavy day, so I may do Dave Randolph's 'Horse Power' circuit or a HFT session. Stay tuned.

8.12.09 - Wednesday - Day 3 - 4x7

Light Intensity

Qigong Breathing exercises

Intu-Flow

FlowFit - Level 2 - 15 minutes - held each pose for 5-10 sec. I haven't done this for so long, I will be sore tomorrow

Worked on the plow position and deck squats. On deck squats, if i hold a 20kg KB, I have no problems, but without, I suck. I will continue to work on these.

8.11.09 - Tuesday - Day 2 - 4x7

No Intensity

Qigong Breathing exercises

Intu-Flow

Stretching

8/10/09 - Mecton day - Day 1 of 4X7

Decided to do another 4x7 cycle.

Qigong

Intu-Flow

Metcon circuit

1. Rock it - 15# CBs - 15 reps (front & back is one rep)
2. Dbl Swipes - 15# CBs - 10 reps
3. In/Out Pendulums - 15# CB - 10 R/L reps (5 inward, 5 outward)
4. Barbarian squats - 15# CBs - 10 reps
5. Wrist Casts - 10# CB - 10 R/L reps (inward to opposite elbow)
6. Wrist Casts - 10# CB - 10 R/L reps (to shoulder)

Rest 30s, repeat 2 more times

worked on Spinal rocks and the table. I can't do the table( tight shoulders) for anything which make FlowFit hard to finish. I will continue work on these. With the 4x7, I will be able to spend a day on it.

This weekends session

8.8.09 - Saturday

Wii Gold's Gym Cardio (Boxing)
3 sessions totaling 23 minutes - total of 826 combination punches and footwork- 3 minutes of virtual jump rope(harder than u think, it is easier just doing it)


8.9.09 - Sunday - 90 degrees in Cleveland, OH - couldn't pass up the heat for a session - I love the heat!
Cut Grass

Dbl C+FSQ+P - 24kgs
5x5

A1. Windmills - 2x5/5 - 20kg - Last set hand behind back
A2. Power Breathing (from FRWTL) - 2x5

8.7.09 - Friday

qigong warm up -10 minutes

A1. Dbl C&P - 24kgs - 3x6
A2. BB Bent Rows - 205# - 3x6

B1. Dbl swipes - 15 lb CBs - 3x15
B2. Dbl Barbarian Squats - 15 lb CBs - 3x10
I performed 10 rock it preceding each set of both.

C1. Wrist Casts - 10lb CB - 2x6
C2. Power Breating - 2x5

8/6/09 - Thursday

Stretching

Chi Gong/Qigong - 15 minutes

Learning some Tai Chi moves

8/5/09 - Wednesday

Swings on the minute for 10 minutes
Dbl swings - 24kgs - 2x15,2x10
1A swings 24kgs - 6x10/10

Wii Gold's Gym Cardio - daily lesson
530 punches (jabs, cross, hook, & uppercuts0 & footwork
15 minutes total.

 

8/4/09 - Tuesday

Worked on the garage and throwing away stuff i have had for years.

Rearranged my workout area. I did the following while running out of time

BB MP - 145# 3x6
BB Bent Rows - 185# 3x6

I did Framer's walk with all KBs before and after rearranging to move them out of the way and back again.

Simple.

8/3/09 - Monday HFT

Mobility drills

HFT
A1. C&P - 24kgs - 3x8
A2. Inverted Rows - 2" pipe - 3x5

B1. Dbl Swings - 24kgs - 3x10
B2. Dbl FSQ - 24kgs - 3x8

C1. Windmills - 20kg - palming the floor - 2x5/5
C2. TGU - 20kg - 2x5/5

Inversion 2 minutes

This weekend

8/1/09
Cut grass and played with kids

8/2/09
Worked in the garage. i have an electrical contractor coming today to run power out there.
I did the Gold's Gym cardio workout on the Wii