Monday, August 31, 2009

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






Sunday, August 30, 2009

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


Saturday, August 29, 2009

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

Thursday, August 27, 2009

Tuesday, August 25, 2009

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




Tuesday, August 18, 2009

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.

Monday, August 17, 2009

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

Saturday, August 15, 2009

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!

Friday, August 14, 2009

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.


Thursday, August 13, 2009

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

Wednesday, August 12, 2009

Monday, August 10, 2009

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.

Sunday, August 9, 2009

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

Friday, August 7, 2009

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

Wednesday, August 5, 2009

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.

 

Tuesday, August 4, 2009

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.

Monday, August 3, 2009

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