12/31/12

Intu-Flow

DBL KB C&P - 4x5 2x32kgs

DBL KB Rows - 4x5 2x32kgs

Roman Chair - 2x20

Snow Shoveling

On 12/28 & 12/30 shoveled snow for 2 hours each day. That was my training for those days

12/27/12 - CNS Boost - Needed this!!!!!

Cold as hell in the garage. Kerosene heater was going great until it ran out. KBs cold as hell it hurt to grab them. Great session though. 

Intu-Flow

Double KB C&J - 2x32kgs - took me a bit to get my technique on queue. 

5x2

3x4

KB Windmills - 16kg

3x5L/R

Inversion table

12/17/12 - No Day

Shane/Steven/I did Intu-Flow 

Worked on basics with them....

Face the wall squats

trinity squats

quad press/forward/backward elipices

12/2/12 Day 3 King of Clubs

Mod intensity day

Intu-flow

King of clubs level level 1

Me combination 45 & 25 lbs club

Steven 15/25 lbs club

Shane 10 lb club

Prasrara


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11/29/12 - King of Clubs - Day 2

Low Intensity

Stress Conversion

Some Kenpo with the Boys

11/28/12 - King of Clubs - Day 1

Glad to be back at it.

Day 1

Stress Prevention

10.24.12 - Bent Press

Intu-Flow

Bent Press - alternating r/l for 5 minutes. My technique is rusty so I started with 20kg, then 24kg. i tried the 32kg, but didn't feel it. Need to keep practicing. Thrrew in a few windmills also

Hip Flexor Stretches.

10.23.12 - KB Snatches

Intu-Flow

KB Snatches - 10/10 on the minute for 10 minutes. first 3 rounds 24kg, last 7 20kg - I was sweating profusely. It feltreally great. I have been missing high rep ballistics. 

Prasara - held each for 1 min

Down Dog

Up dog

drill bit

pigeon 30s L/R

hip flexor strecthes 30s L/R

10.19.12 - TGUs

Intu-Flow

TGU - 5 mins with 16kg

Hip Flexor stretches

10.18.12 - Back to basics - KB swings

Halos

Pumps

swings - 20 reps on the minute for 12 minutes - 7 rounds 24kg/5 rounds 16kg

Hip flexor stretches.

 

Great to get off my ass and back to doing something. Just like I am starting over again like I did in 2007. 

9/2 thru 9/9

9/2 basketball with youngest son
1x7 32kg c&p
1x10/10 24kg snatches
1x10/10 25# dbl swipes

9/5 Kb circuit 3 rounds

9/8 trial by fire 15s 100 reps each dbl swipes, alt mills, hammer swings

9/9 cb active rest 3x5/5
Alt arm cast 25s
Alt shield casts 25s
Alt drumming 15

Intu-Flow & Prasara everyday


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9/1/12 Clubbell circuit

Intu-flow

CB Bruiser circuit - all 5 right grip/5 left grip
Flag press
Side semi
Squat
Shield cast
Torch press

Completed 3 rounds 1 minute between rounds

Awesome!

Prasara


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8.29.12 Recuper8

Recuper8


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8-28-12 KB 5x5

Halo10/10
Pumps

A1. Dbl KB MP 5x5 24kgs
A2. Dbl KB rows 5x5 24kgs

B. Dbl Clean & Squat 5x5 24kgs

C. Janda sit-ups 3x5


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8-27-12 Active Rest Training

Intu-Flow

CB Training - 25# CBs
Dbl. Swipes 3x5
Alt. Arm Casts 3x5
Shield Casts 3x5/5
Mills 3x5/5

Prasara


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Well screwed up my Primal Stress cycle....

Work, life, you name it, consuming all my time, but in reality, I just didn't feel like going out to the garage. That is the bottom line.

Needed to sweat today. So made myself go out there.

Halo 10/10
Pumps 10/10

A1. Dbl. C&P - 5x5 - 24kgs
A2. Alt. KB Rows - 5x5 - 32kgs

B1. Whack-A-Mole - 5x5/5 - 45# CB
B2. KB Snatch - 5x5 - 32 kg

C1. Janda Sit-ups 3x5




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8.21.12 Primal Stress Day 7

Revive- 10 reps ea exercise

Flow physique - 4/1x4 protocol

Ex1. - 56 HR 120
Ex2. - 50 HR100
Ex3. - 20 HR 120
Ex4. - 45 HR 120

Avg. score 43, avg. HR 115

Thrive rear line flow 60s ea pose. Modified the ones I can't do yet to lower sophistication


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8/20/12 Primal Stress Day 6

Thrive Flow follow a long

Spinal rock to pike


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8/16/12 Primal Stress Day 5

30s each of survival and tactical breathing

Revive Flow

60s of survival breathing


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8/15/12 - Primal Stress Day 4

Revive - 10 reps ea of 28 exercises

Flow Physique - 20/10 protocol

Ex 1. 10 - HR 150
Ex 2. 9 - HR 120
Ex 3. 5 - HR 140
Ex 4. 9 - HR 120
Ex 5. 6 - HR 150
Ex 6. 2 - HR 120

Total - 41, avg HR 132

Thrive lateral line flow - 60s ea exercise


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8/14/12 -Primal Stress -Day 3

Revive flow - 10 reps per exercise

20/10 day

Ex 1. 8
Ex 2. 8
Ex 3. 5
Ex 4. 7
Ex 5. 5
Ex 6. 1

34 total ex 6. Has always been my weakness going all the way back to Commando.

Thrive flow - 60s each pose


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8/13/12 Primal Stress Day 2

Primal Stress Thrive Flow

I have some issues with section 2/3 since I can't do a full plow, only pike, so added in some spinal rocks to pike holds after the entire flow.

Felt really good after letting myself basically go since June '11. I will get this eventually, just need l
To lose the gut and peel off some layers.





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8.12.12 - Primal Stress Day 1

Since last session, I have been doing Intu-Flow and reading the Primal Stress material. There is a lot but some of it is from Recuper8 which I had been doing. I decided to start the program today
30s Tactical Breathing
30s Survival Breathing
Revive Flow Compilation
60s Survival Breathing
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Primal Stress - Scott Sonnon's latest Program - On Sale for 96 hours

Primal Stress

Primal Stress

8.7.12 - Hi Intensity

after discussing with Steven, we decided to start back on commando - I really miss TacFit - TacFit beat my ass. But doing 6 months of this program back in 08, really had me in great shape! I shouldn't have got training ADHD.....

 

Warm Up 1

Recruit 1

ex1 -  5

ex2 - 7

ex3 - 3

ex4 - 5

ex5 - 5

ex6 - 2

Cool Down 1

 

 Man I am out of shape. 

8.5.12 Day 3 - Mod

Intu-Flow

Grinds - Basic

5 minutes of TGU with 24kg

Prasara

8.3.12 Day 2 Low

Intu-Flow

Recuper8

8.2.12 - Day 1 - No Intensity

Intu-Flow

posture wall training

Moving back to a 4x7 with the mod day as a KB strength and high day as a KB ballistic day.

Primal Stress is released tomorrow, going to do it tomorrow as no intensity. 

8.1.12 - rest

Sore as hell, took the day off

7.31.12 - Grinds

Intu_flow

 

A1. OA C&P - 32kg - 3x5/5

A2. OA KB rows - 40kg 3x5/5

B1. Kickstand Lunges - 2x32kgs 3x5/5

B2. Dbl Kb One Leg deadlifts - 2x32kgs 2x5/5

 

Prasara

7/30/12 - Basics

Steven and my session for today

Intu-Flow

OA KB Swings - 10/10 on the minute for 12 mins

6x10/10 with 32kg

6x10/10 with 24kg

Prasara

7.23.12 - heating up with KB Snatches

Scorcher in Louisville today. Left my bells in the sun, actually burned my hands while doing snatches today.

Intu-Flow

KB Snatches - 5x10/10 w/24kg - haven't done this in awhile felt reall, really great!

7.22.12 - KBs in the Louisville heat

Intu-Flow

A1, Dbl C&P - 3x8 -w/24kgs

A2. Renegade Rows - 3x5/5 - w/24kgs

B1. Dbl. kb front squats - 3x5 w/24kgs

B2. dbl kb swings - 3x5 - w/24kgs

7/18/12 - KBs - Five Pillar training

Intu-Flow

A1. Dbl C&P - 3x5 w/32kgs

A2. Dbl rows - 3x5 w/32kgs

B1. Dbl KB Front Squats - 3x4 w/32kgs

B2. Dbl KB swings - 3x5 w/32kgs

C1. Dbl KB side bends - 3x5/5 w/32kgs

7/17/12 - Shane's Green Belt Test

Worked late, just barely made it to Shane's test. He passed with flying colors. His form looked sharp. Sparring was kick ass.

7/16/12 - Bodyweight

Intu-Flow

Push-ups - 5x10

Trinity Squats - 5x10

Worked with Shane on his TKD form

7/15/12 - Rccouper8

Recouper8

How to Build a XenDesktop Farm Using a CloudFormation Template – Video demonstration

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7/11/12 - KB session

Intu-Flow

Dbl Kb C&P - 3x5 w/32kgs

OA KB rows - 3x5/5 w/40kg

dbl kb front squats - 3x5 w/32kgs

dbl kb swings - 3x10 w/24kgs

 

I had planned on using the 40kg fro presses, but shoulder wasn't feeling that great so stuck with the 32kg

7.9.12 - Mahler inspired session

Intu-Flow

Dbl KB MP presses - 3x5 w/32kgs. Also did 1L/1R w/40kg - this is the first time since i hurt my shoulder in June 2011. Nice suprise.

KB rows - 3x5/5 - 40kg

Kickstand lunges - 3x5/5 with 32kgs 

 

Then took Shane in the basement to do some of his Songahm TKD and some bodyweight exercises

7.7.12 - KB & TaeBo

Intu-Flow

dbl Kb Mp - 3x10 w/24kgs

alt Kb rows - 3x10 - w/24kgs - 1L+1R = 1 rep

TaeBo - Billy's Boot Camp - Basic training - 1/2 the vido - 30 minutes. I broke out this 2004 video from a box in the attic.

 

The gargae was over 100 degrees so it was alittle hot.

 

Well slowly getting back in the grrove - 4 sessions this week.

7.4.12 - KB 5x5

Intu-Flow

Dbl. KB MP - 3x5 w/24kgs, 2x5 w/32kgs

Dbl KB rows - 5x5 w/32kgs

Kb Clean + Front Squats - 5x5 w/24kgs

Taebo - Again

Yesterday was in the house. Today I went out to the garage gym in the heat. With the soreness and the heat i only made 45 mins. I am soaking wet with sweat. 

Rinse and repeat the rest of the week.

Went old school - back to 1999.....

Intu-Flow

Taebo - This is Taebo - New Video from Billy Blanks. 1 hr session.

As much as I love to lift KBs and CBs and weights in general, I have had no desire to touch them lately. I am in a funk. So back to Taebo for a while. 

Study (approved by VMware) proves that Citrix XenDesktop delivers a better user experience than VMware View for virtual desktops over the WAN while using significantly less bandwidth

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The 25 Best Tech Companies To Work At In 2012 - Business Insider Congrats to #Citrix, #apple, #Google and #Microsoft

The 25 Best Tech Companies To Work At In 2012 - Business Insider

Back after 10 days off - Gave #Recouper8 a go

I was feeling burnt out so i took 10 days off.

To get back into the flow of thing, I decided to give Coach Sonnon's new free program Recouper8.

Wow, a nice mix of intu-flow and prasara. Kinda of like Ageless Mobility. i like it.

I plan on doing this for the rest of the week as a primer to get back into training. 

6.15.12 - Density Cycle Day 17

Intu-Flow

Dbl. Swipes- 9 reps on the minute for 12 minutes

Prasara


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6.13.12 Density Cycle -Day 16

Intu-Flow recovery


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6.12.12 - Density Cycle Day 15

Intu-Flow

Hammer Swings 8CW/CCW on the minute for 14 minutes

Prasara

Goblet squats

Spinal rocks

6.11.12 - Density Cycle day 14

Intu-Flow

Alt mills - 8/8 on the minute for 14 minutes

Prasara Yoga

6.10.12 - Density Cycle Day 13

Intu-Flow

Dbl. Swipes - 8 reps on the minute for 14 minutes

Prasara

 

My consistency has been shaky lately. I will be better this week have been pre-occupied with Diablo 3. Damn games!

6.8.12 - Density Cycle Day 12

Intu-Flow - Deep session

Prasara - deep session

6.6.12 - Density Cycle Day 11

Intu-Flow

Hamer Swings - 7CW/CCW on the minute for 16 minutes

Prasara

6.4.12 - Density Cycle Day 10

Intu-Flow

Alt. Mills - 7 reps on the minute for 16 minutes

Prasara

5.31.12 - Density Cycle Day 9

Intu-Flow

Dbl. Swipes - 7 on the minute for 16 minutes

Prasara

5.29.12 - Density Cycle Day 8

Intu-Flow

Prasara

5.28.12 - Density Cycle Day 7

Intu-Flow

Hammer Swings - 6cw/6ccw on the minute for 18 minutes

Prasara

5.27.12 Density Cycle Day 6

Intu-Flow
Alt Mills - 6/6 on the minute for 18 minutes

Prasara

5.26.12 Density Cycle Day 5

Intu-Flow Warmup

DBL swipes - 6 reps on the minute for 18 minutes - 25# for me/15# for Steven

Prasara Body Flow yoga Cool Down

5.24.12 density cycle day 4

Deep intu-flow session


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5.23.12 Density Cycle day 3

Intu-flow warmup

Hammer swings - 5cw/5ccw on the minute for 20 minutes

Prasara


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5.22.12 Density Cycle day 2

Intu-flow warm up

Alt mills - 5/5 on the minute for 20 minutes. 25# for me, 15# for Steven

Prasara cool down


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5.21.2012 - Density Cycle Day 1

Steven and I are starting a clubbell Density Cycle on the Trial by Fire exercises, DBL Swipes, Alternating Mills, and Hammer Swings.

The goal is 

100 Double Swipes continous

100 Mills L/R Continous

100 Hammer Swings (50CW/50CCW)

we will be following a 4 day cycle. An Intu-Flow warmup and prasara cooldown will be added

Day1 - Dbl Swipes

Day 2 Alt Mills

Day 3 - Hammer Swings

Day 4 - Intu-Flow and Prasara recovery

 

Today

Intu-Flow

Dbl Swipes 5 reps on the minute for 20 minutes

6 minute Prasara cool down

5.17.12 - BBFL Phase 1 - Day 20 - King Of Clubs

Ok felt the need for Steel again, so Steven and I hit the Clubs again

Intu-Flow Warmup

Clubs

Figure 8 Shield Casts - 4x5L/R - Me 45# Steven 25#

Whack-a-mole (2H arm cast to order to squat) - 4x10 - me 45#, steven #25 - alterante grip every set

Alternating Arm casts - 4x10 - Me 2x25#, Steven 2x15#

Prasara

 

The good thing is that i found my Gymboss. But the steel feels so good, that we may jump on TacFit Barbarian King of Clubs. 

5.15.12 - BBFL - Phase 1 - Day 19

Intu-Flow warm up

I was supposed to do the hybrid circuit tonight but couldn't find my Gymboss. So Steven and I did some of level 1 TacFit Barbarian King of Clubs

Lever Press - 4x10 - Me 45# CB, Steven 25# CB

Side Semi - 2x10L/R - me 45# CB, Steven 25# CB

Mills - 4x10L/R - me 25# CB, Steven 10# CB

Prasara cool down

5.14.12 - BBFL - Phase 1 - Day 18

Intu-Flow warm up

Prasara recovery

5.13.12 BBFL Phase 1 - Day 17

Intu-Flow Recovery

 

After a week off for a buiness trip, it's great to be back at it.

5.5.12 BBFL Phase 1 - Day 16

Intu-Flow warmup

High Intensity Circuit

Prsara Cool down

5.3.12 - BBFL Phase 1 - Day 15

Moderate intensity

Intu-Flow Warmup

Circuit - 4 rounds of 4 exercises - 45s work/20s rest

Prasara Cooldown

5.2.12 - BBFL Phase 1 - Day 14

Low Intensity

Intu-Flow Warmup

Prasara Recovery

5.1.12 - BBFL Phase 1 - Day 13

No Intensity

Intu Flow

4.30.12 - BBFL Phase 1 - day 12

Today was my high intensity session but i did an intense Kenpo session instead

http://pigram86ma.blogspot.com/2012/04/43012-steven-class-and-my-kenpo-session.html

4.29.12 - BBFL - Phase 1 - Day 11

Moderate Intensity

Intu-Flow warmup

Circuit - 4 rounds of 4 exercises - 45s work/30s rest 

Prasara cooldown

4.28.12 - BBFL - Phase 1 - Day 10

No Intensity

Intu-Flow Warmup

Prasara Recovery

4.27.12 - BBFL Phase 1 - Day 9

No Intensity

Intu-Flow Recovery

4.26.12 - BBFL Phase 1 - Day 8

Intu-Flow warmup

High Intensity - 4 exercises x 10 reps each - 5 rounds - 1:30 between rounds

Prasara Cooldown

4.24.12 - BBFL Phase 1 - Day 7

Intu-Flow warmup

Moderate Circuit - 45s work/45s rest  between exercises - 4 rounds - 4 exercises

Prasara Cooldown

4.23.12 - BBFL - Phase 1 - Day 6

Intu-Flow Warmup

Prasara Recovery

4.22.12 - BBFL - Phase 1 - Day 5

No Intensity

Intu-Flow Recovery

4.21.12 - BBFL - Phase 1 - Day 4

Intu-Flow warmup

High Intensity Circuit - 5 rounds -  no rest between exercises/3 min rest betweens rounds

Exercise 1 - 10 reps

Exercise 2 - 10 reps

Exercise 3 - 10 reps

Exercise 4 - 10 reps

Prasara recovery

4.20.12 - BBFL - Phase 1 - Day 3

Intu-Flow Warmup

Moderate Intensity Circuit - 4 rounds

Exercise 1 - 45s work/60s rest

Exercise 2 - 45s work/60s rest

Exercise 3 - 45s work/60s rest

Exercise 4 - 45s work/60s rest

Prasara Cooldown

4.19.12 - BBFL - Phase 1 - Day 2

Intu-Flow Warmup

Prasara Recovery

4.18.12 - Bodyweight Blueprint for Fatloss(BBFL) Phase 1 - Day 1

No Intensity

Deep Intu-Flow session.

I really needed this. I felt i needed to go back to a 4x7 session given i wasn't felling recovered properly on the Body revolution program. Plus, I can take this on my upcoming trip to San Fran

4.17.12 - worked on finishing my yard project

but ran out of bricks. The first layer is complete. I need to buy some more bricks this weekend to get to 3 levels.

Here are some pics

From April 18, 2012

From April 18, 2012

From April 18, 2012

From April 18, 2012

4.16.12 - Month 2

Ok I finished month 1 of Body revolution. Not bad. I ended up losing weight even after coming off the Warrior Diet. That is a hug change from 1 meal a day to 3 meals a day with 1 snack.

I started Month 2 today

Workout 5

4.12 - 4.15.12 - Sessions

4.12 - workout 3
4.13 - workout 4
4.14 - cardio
4.15 - rest

I also worked in the yard on Friday and Sunday. I was rained out on Saturday

4.11.12 - Day 24

Intu-Flow

Cardio 1

4.10.12 - Day 23

IntuFlow

Workout 4

4.9.12 Day 22

Intu-Flow

Workout 3

Prasara


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4.8.12 Day 21

Rest

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4.7.12 - Day 20

Intu-Flow

Cardio 1

Prasara poses

4.6.12 - Day 19

Intu-Flow

Workout 4

Prasara

4.5.12 - Day 18

 

Intu-Flow

Workout 4

Prasara

4.4.12 - Day 17

Intu-Flow

Cardio 1

Prasara

4.3.12 - Day 16

Intu-Flow

Workout 4

4.2.12 - Day 15

Intu-Flow

Workout 3

4.1.12 - Day 14

Rest

3.31.12 - Day 13

Rest..

 

NCAA UK and UL game

3.30.12 - Day 12

Intu-Flow

Workout 2

3.29.12 - Day 11

Intu-Flow

Workout 1 - MetCon

3.28.12 - day 10

Intu-Flow

Cardio 1

3.27.12 - Day 9

Intu-Flow

PM Session

Workout 2 - PHA circuit

3.26.12 - Day 8

Intu-Flow

Workout 1 - MetCon

3.25.12 - Day 7

Rest

3.24.12 Day 6

Cardio 1 - cut short, knee was aching

3.23.12 - Day 5

AM Session

Workout 2 - PHA circuit

3.22.12 - Day 4

AM Session

Workout 1 - MetCon

3.21.12 - Day 3

AM Session

Cardio 1 - rough

3.20.12 - Day 2

Am Session

Workout 2 - 30 min PHA circuit

No PM session

3.19.12 - Starting something new for the next 90 days - Day 1

The family has decided to do Jillian Michaels Body Revolution. I am doing the quick start double session for week one. Teasha, Shane and Steven (has track after school) are doing the normal week one. We are all doing the food portion also. this is a big adjustment for me. I will now be going back to eating 4 meals instead of the warrior diet. With all the change that happened in 2011 along with messing up my shoulder, my diet has sucked. I lost all will power to say no. I would make up excuses not to train. While I am not back to where I was in 2006 - 350lbs, I am not where I was in 2008-2009 at 245-250 lbs. I am a fat ass again. I want to make 225lbs again and just lifing heavy isn't cutting it. I will also be going back to food journaling to hold my self accountable. I should have never stopped.

AM Session

30 min Workout 1 -  Metcon session - weights

PM Session

30 min Cardio 1

 

I am doing Intu-Flow and Prasara along with this.

3.17.12 - Light KB session

Intu-Flow

Dbl KB C&P - 2x24kg - 3x5

Barbell Rows - 230# - 3x5

Kickstand Lunges - 2x32kg - 3x5/5

 

Prasara Poses - 1 min each

forward fold

pigeon - 30sL/R

down dog

up dog

drill bit

sleeping warrior

3.16.12 - Basketball

Basketball with the boys 3 different session after work. Calves are a little sore

3.15.12 - Just a training session

This whole 4x7 cycle has been messed up. I have switched back to morning workouts. This means up an hour earlier, but if i don't, I can't fit in my training. So I got up earlier this morning and had a so/so session. I felt really tight and stiff

 

long Intu-Flow session

Trial by Fire with the 15# clubbell/s

dbl swipes 50

mills 50/50

hammer swings 25/25

 

Prasara - I will did some now. I will fit in some more tonight.

 

Not the greatest session but the first iron I have touched in a week. 

 

3.12.12 - Day 13 - Repeat - No Intensity

I did play some mre basketball with the family, but kept the intensity way down

 

Intu-Flow

Sunday - Basketball

It was beautiful in Cleveland yeterday so played basketball with the family twice yesterday after missing 3 workout sessions

3.7.12 - Day 15 - Moderate Intensity

Intu-Flow

Strength Day

A1. Dbl KB Clean & Press - 2x32kg - 3x4

A2. Barbell Bent Rows - 230# - 3x5

B. Figure 8 Shield Casts - 45# Clubbell - 2x10 

C1. Whack-a-Mole (arm cast + squat) - 45# Clubbell - 2x10

C2. Dbl Clubbell Swipes - 2x25# - 2x10

 

Prasara -

Forward fold - 1 min

Down Dog - 1 min

Up Dog - 1 min 

Sleeping warrior - 1 min

Arm Thread - 30s L/R

Drill bit - 1 min

Pigeon - 30s L/R

 

3.6.12 - Day 14 - Low Intensity

Intu-Flow

Prasara Yoga

3.5.12 - Day 13 - No Intensity - Repeat

Intu-Flow

Needed more recovery

3.4.12 - Day 13 - No Intensity

Intu-Flow

Really good sign today, no shoulder pain at all. The past two days have been the heaviest and more intense since June. I have to thank the CST method for fixing my shoulder. I really should have gone to the ortho, but I hate to go to the doc. I would say that my shoulder is ~95% of what it was. I know I will not neglect KB anymore. I will just blend them in with my CST stuff

3.3.12 - Day 12 - high intensity

Intu-Flow

KB Snatches - 5/5 on the minute for 20 minutes with the 24kg

Prasara


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3.2.12 - Day 11 - Moderate Intensity #4x7 #mikemahler #greatsession

A Mike Mahler inspired session tonight. This was the best session I have had since I hurt my Shoulder in June 2011.
Intu-Flow
Strength Day
A1. Dbl. C&P - 2x32kg - 5x4
A2. Dbl. KB rows - 2x32kg - 5x5
B1. Dbl. KB Front Squats - 2x32kg - 3x3
B2. Dbl. KB Snatches - 2x24kg - 3x5
CNS is fried. Would have done more but form was getting shaky on the dbl 32kg cleans. i didn't want to re-injure my shoulder.
Prasara Yoga

3.1.12 - Day 10 - Repeat - Low Intensity

Intu-Flow

Prasara

 

Felt like I needed more recovery.

2.29.12 - Day 10 - Low Intensity

Intu-Flow

Prasara

2.27.12 - Day 9 - No Intensity

Intu-Flow

2.26.12 - Day 8 - High Intensity

Intu-Flow

KB Snatches - 16kg - 1x30/30, 8x15/15 - 300 total reps - 12:00 minutes

Prasara - individual poses

Worked on Hero flow again

2.25.12 - Day 7 - Moderate Intensity

Intu-Flow

1h KB C&p - 32kg - 5x3 L/R

CB Shield Casts - 45# - 1L/1R = 1 - 4x10 - switched grips every set

Figure - 8 Shield Cast - 45# - 1L/1R = 1 - 4x5

Meternome - 45# - 1L/1R = 1 - 2x5

spinal rocks - 2x10

 

Prasara

2.24.12 - day 6 - low intensity

Intu-Flow

Hero Parsara Flow from CBHE

2.22.12 - Day 5 - No Intensity

Intu-Flow

Worked with Shane on his TKD with some kicks on shield and heavy bag. 

2.21.12 Day 4 - High Intensity

Intu-Flow

 

Trial by Fire (TBF) - 18:30 - Listened to the TacFit album and used the TacFit timer for the session

double swipes -  2x15lbs - 100 reps - not continuous - hands gave out - 30,20, 20, 15, 15

Mills - 15lbs - 100 reps L/R - each side 10,20,20,20,20,10

Hammer Swings - 15lbs - 50CW/50CCW - continous

Not bad work for 18:30. I want it sub 15 mins

 

Prasara

 

 

 

2/20/12 -Day 3 - Moderate Intensity

Intu-Flow

A1. Alt. MP -24kgs - 5x5L/R
A2. Barbell bent rows -225 lbs 5x5

B1. Barbell cleans from the floor - 135lbs - 5x5
B2. Dbl kb front squats - 24 kegs - 5x5

C1. Farmer's walk - 32kgs - 2x100ft

Prasara

Feels great to be out in the garage again. The cold air and a great sweat. The man cave. High intensity tomorrow. I have an idea what I will be doing tomorrow, but that all depends on if I am sore tomorrow.


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2/19/12 Day 2 - Low Intensity

Intu-Flow

Atlas Prasara Yoga Flow

CTBB Prasara Yoga Flow


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2/18/12 Day 1 - No Intensity

Intu-flow


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2/17/12 Roadwork

Off work today, so decided to move most everything back out to the garage. Carrying all eight KBs up the stairs was a nice workout in it's self. I love farmer's walks.

Roadwork
1/4 mile
1h swing 24kg 10/10
1/4 mile
C&P 24kg 10/10
1/4 mile
Forward ellipses 10
1/4 mile
Swings - same as above
1/4 mile
Forward ellipses 10

That was it today. Endurance sucks. It feels great to be back in the garage. Now just to make my sessions more consistent!



- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

2/15/12 #KBs

Intu-Flow

2h - swings 32kg - one the minute for twelve minutes - 240 reps

TGUs - 16kg -alt sides for five minutes

Prasara


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

2/14/12 #Kenpo & #TKD

Stretching

Yellow belt - 10 techniques x2

Orange belt - 24 techniques x2

Short form 1 both sides x2

Long form 1 x4

Worked on drag step and crossovers maneuvers, rear and lead roundhouse with Shane.

Not a lot of time today, poor time management on my part. Need to be spending at least 1.5 hours 3x/week on Kenpo. Then to balance this with CST/TacFit, work and family time. It might be time to start getting back up at 4:30 am

- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

2.13.12 - #TacFit #KOC Level 2

Intu-Flow

 

TACFIT SESSION REPORT [90/30X2]5

Round  1:
Exercise  1 - 20  HRbpm: 131   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  2 - 20  HRbpm: 120   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  3 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  4 - 20  HRbpm: 141   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  5 - 34  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6[34]
 

Round 2:

Exercise  1 - 30  HRbpm: 160   RPT: 8  RPD: 3  RPE:  6

Exercise  2 - 24  HRbpm: 120   RPT: 8  RPD: 3  RPE:  6

Exercise  3 - 25  HRbpm: 160   RPT: 8  RPD: 3  RPE:  6

Exercise  4 - 34  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6
Exercise  5 - 36  HRbpm: 140   RPT: 8  RPD: 3  RPE:  6
[34]

TACFIT SCORE: 114
Average HRbpm: 136.20
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara

2.10.12 - #Kenpo & #TKD #AKLA #ATA

Intu-Flow

Worked with Shane on his TKD kicks on heavy bag and using our new sheild and target.

 

Kenpo Kicks - all kicks 10/10 unless noted other wise - all on heavy bag

Lead leg front snap kick

rear leg snap kick

Wheel Kick

Drag Step Side thrust

Drag step roundhouse

spinning back kick

Inward crescent

outward crescent

lead leg side snap

combo rear leg front/back/side/wheel 5/5 (total 20 kicks each leg)

Total 110/110. 

Felt like my abductors were going to rip.

Finished with some pull-drag wheel & side kicks - I didn't count these

Health for Life Ab routine - this is old school - I am surprised I remembered it. I miss their products.

2.8.12 - #TacFit - King of Clubs Lvl 2

Intu-Flow

 

TACFIT SESSION REPORT [90/30X2]5

Round 1: 
Exercise 1 - 20  HRbpm: 115   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 2 - 25  HRbpm: 126   RPT: 8  RPD: 3  RPE:  6
Exercise 3 - 20  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6
Exercise 4 - 20  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6
Exercise 5 - 40  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6

 Round 2:
Exercise 1 - 22  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6
Exercise 2 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 3 - 20  HRbpm: 140   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 4 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 5 - 30  HRbpm: 151   RPT: 8  RPD: 3  RPE:  6 [30]

TACFIT SCORE: 110

Average HRbpm: 134.80
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara - each pose for 30/30

Forward Fold

Standing twist

down dog

up dog

arm thread

cat

drill bit

Homemade Exercise Equipment Resource

Homemade Exercise Equipment Resource: Some of this may have been posted up here before , but here's an up to date list of Joe Hashey's Homemade Exercise Equipment directly over at Synergy Athletics

Thick Handled Dumbbells

Thick Handled Dumbbells - Quick Fix Version

Homemade Ball Grips

Homemade Loading Pin

Find A Large Tire For Flipping

Medicine Ball

Sandbag Construction – Video

Waterball Construction

Pull-up Bar

Homemade Lifting Bars

Simple Glute Ham Raise Machine

T Handle For Swings

Adjustable Slosh Pipe

DIY: Olympic Weightlifting Platform

Rack Mounted Wrist Roller

How to Make Your Own Clubs

Homemade Agility Ladder

Double Ab Wheels – Make these TODAY.

Bumper Plates and Bar

Farmer’s Walk Bars

Atlas Stone Part I and Atlas Stone Part II - Another Atlas Stone Variation

Dip Bars, Farmers Walk Handles, Loading Pin and more.

A Handful of Grip Training Ideas

Homemade Tornado Ball

Homemade Thick Bar Instructions (Video)

Joe has a really good Newsletter worth subscribing to with some great bonus reports and manuals

Karate Depot - Great Service & Quality

Just bought a the following at  Karate Depot for my sons and I for our TKD and Kenpo practice sessions

 

 

 

Save on thai pads by Windy, CSI and Fairtex.

 

2.6.12 - #Kenpo & #TKD - #AKLA #ATA

Tom Kurz Scientific Stretching

Stretch kicks

Lying leg splits

 

Worked with Shane on his jumping side kicks, jump front kicks and Double and triple lead roundhouse kicks. 

Yellow Belt - All 10 techniques

Orange Belt - All 24 techniques

Purple Belt - First 12 techniques,Finger Set #1, Coordination Set #1

Crossing Minds

2.5.12 - TacFit - King of Clubs #tacfit #clubbells

Level 1

 

Round 1
Exercise 1 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

 [30]

 
Exercise 2 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]


Exercise 3 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6[30]

Exercise 4 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

:
Exercise 5 - 50  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

[30]

 Round 2 
Exercise 1 - 35  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

Exercise 2 - 35  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

[30] 
Exercise 3 - 40  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

Exercise 5:
Exercise 4 - 20  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

[30] 
Exercise 5 - 40  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

TACFIT SCORE: 150
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara

Forward Fold

Pigeon

Down Dog

drill bit

Arm thread

2.3.12 - #Kenpo #AKLA

Missing working out in the garage, the Basement just doesn't have the same vibe.

Intu-Flow

Kenpo - All Yellow and Orange techniques. First 3 of Purple.

Trained Steven on Yellow. 

2.1.12 - TacFit King of Clubs #TacFit #CST #KoC

TacFit King of Clubs - Level 1

Circuit - 90s/30s ea exercise - 2 rounds

A1. Squats - 45#

A2. Side Swings - 45#/25#

A3. Lever Press - 45#/25#

A4. Side Pendulum - 45#/25#

A5. Swings - 45#/25#

 

Prasara

Forward Fold

Standing twist

pigeon

arm thread

down dog

up dog

seal

lunges

 

Jamming to the TacFit Album

 

1.31.12 - Recovery

Intu-Flow

Monsanto files patent for new invention: the pig | Greenpeace International

Monsanto files patent for new invention: the pig | Greenpeace International

1.30.12 - #Kenpo #AKLA

horse stance - 5:25 - Did Blocking Set #1 and Finger Set #1 during

Push Ups - 5x10 - Shoulder was feeling great

Drills

Lead Backfist - 10/10

Rear Snap Punch - 10/10

Front Snap kick - 10/10

Rear Snap Kick - 10/10

Rear Canted Side Kick - 10/10

Rear Leg Inward Crescent/side thrust kick - 10/10

Crossing Minds - 10 times

Coordination Set #1 - once going through with manual then it came back to me. 5 times fast

stretching

American Kenpo Legacy Association

The number one resource on the original 24 technique American Kenpo as taught by Ed Parker. Taught by Master Kevin Lamkin and Master - Posted using BlogPress from my iPad

Arnis.org

1.29.12- Clubs #CST

Intu-Flow

Dbl Swipes - 5x10 - 25s
Mills - 5x10/10 - 15
swing+arm Cast - 2x10 - 45 - alternating sides at rep 5

Stretching - a lot of it

Prasara

1.22.12 Clubbells & body weight

Intu-Flow

Double Swipes 5x10 -25s
Mills 5x10/10 -15
Spinal Rocks 5x10
Quad Presses 5x10

Prasara


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1-21-12 Cardio

Intu-Flow

Just Dance 2 Fitness -20 min session


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1/19/12 #Kenpo Strikes/kicks & CBs

Morning Intu-Flow

Kick stretches

Kenpo - on heavy bag - All 10L/R unless notated

Backfist
Rear snapping punch
Backfist/hammer fist/looping back knuckle strike combo
Inward downward diagonal heel palm and claw/outward downward diagonal heel palm and claw combo
Inward horizontal heel palm and claw/outward horizontal heel palm and claw combo
Straight blast

Front snap kick
Rear thrust kick
Lead drag step double roundhouse
Rear crossover canted side kick
Rear front kick/back kick/side thrust/wheel combo
Inward crescent
Outward crescent
Lead drag step heel hook

CBs
Dbl swipes 5x10-25#
Mills 5x10/10-15#

Stretching - I am so far away from the splits both American and Chinese that I had in the mid 90s. Might have to break out the wax paper again.....

Drillbit
Forearm frog





- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.17.12 - #Kenop #AKLA #ESIK #TheTacFitAlbum

I bought E.S.I.K - The TacFit Album: Dare More, Bleed Less prior to starting the session. Highly recommend his album for TacFit or Kenpo Sessions.

Kenpo - Review/Refresh

Yellow Belt - All 10 Techniques/Blocking Set 1/ Short Form 1(right Side Only) - This is great and ready to go if I had to retest

Orange Belt - all 24 Techniques/Kicking Set #1/Short Form 1 both sides - first 13 techniques are golden, 14-18 I reviewed and practiced many times. Kicking set needs more work. Back in 1994, my Orange belt test was probably my best test that i have ever done.

Purple Belt - went through the first 3 techniques - surprising i remembered most of them.

I am getting some speed back into my strikes and kicks the more i relax. I keep visualizing being back in class in 1994-1996. these visualizations are making things easier.

Doing the hand strikes last night my right shoulder popped big time. I was worried about this, however I was able to do 5x5 knuckle push-ups without any pain in my shoulder. Huge step, first time since June 2011 that i haven't had any pain.

1.16.12 - Kenpo and KB Swings

Held Horse stance for the entire duration of Snap! - Power 5:46

Punches
lead Backfist 10L/R
rear snap punch - 10L/R
Combo Lead backfist/Rear snap punch/Lead hook 10L/R

Kick
Combo rear leg Front Thrust/back thrust/side thrust/wheel kick 10/l/r
combo rear leg front/back thrust 10l/r
Rear canted side kick 10L/R

All yellow and Orange Techniques

KB Swings
20 2h swings on the minute for 6 minutes

1.15.12 - Zumba

1 hour of Xbox 360 Zumba

1/11/12 kettlebells & kenpo #kenpo #akla #kettlebells #ata

Band Ageless

KBs
A1. Dbl KB MP 3x3 32kg
A2. Alt KB rows 3x5 32kg

Kenpo
Worked on kicks on heavy bag ~100kicks/leg

Worked with Shane on his side kicks and front kicks. He gets to test for his Orange belt on 1/28/12 @10:00 am. He is doing so well. I am proud

Steven hit the KBs while I was at work. He did the same session as Monday. He is progressing very well. I am proud.


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.10.12 - Kenpo #AKLA #Kenpo

Band Ageless(arm and Leg Stim-pak)

Kenpo
All of Yellow belt requirements, techniques and forms/sets
All of Orange belt requirements, techniques and forms/sets

1/9/12 - kettlebells

Strain Prevention A1. Dbl kb press - 3 x 5 A2. Alt kb rows 3 x 5 B1. Dbl kb front squats - 3x5 B2. Dbl swings - 3x5 C1. Cb tick tocks 2x10 Prasara body flow yoga - Posted using BlogPress from my iPad

1/8/12 - Intu-Flow

Strain prevention - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1-6-12/1-7-12 cardio

Friday - 1.5hrs of Just Dance 3 Saturday - 1hr of Dance Central 2 - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1-5-12 - Day 7- mod intensity #fitness #cardio

Something different tonight. Brought the Xbox360 and kinect up stairs and did an hour of just dance 3. I felt I needed some extra cardio since coming off the warrior diet. Broke a great sweat and had some great family time. - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.4.12 - Day 6 - Low Intensity #tacfit #fitness

Stress Conversion No Kenpo today. Worked in my home lab. - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.3.12 - Day 5 - No Intensity #fitness #Tacfit #Kenpo #akla

Strain Prevention

Kenpo
Yellow - Short Form 1, Blocking Set
Orange - Short Form 1 (both Sides), Kicking Set 1
Purple - Long Form 1 (need more practice, missed the whole isolation set), Finger Set 1

1.2.12 - Day 4 - Hi Day #fitness #TacFit #Commando #TacfitTimer

TFC - warm up 1

TFC - Recruit 1
TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 5,5,5,5,5,5,5,5  [5]
HRbpm: 0  RPT: 8  RPD: 3  RPE:  6

Exercise 2: 8,8,8,8,8,8,8,8  [8]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 3: 5,5,5,5,5,5,4,5  [4]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 4: 5,5,5,5,5,5,5,5  [5]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 5: 6,6,5,5,5,5,5,5  [5]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 6: 2,2,2,2,2,2,2,2  [2]
HRbpm: 120   RPT: 8  RPD: 3  RPE:  6

TACFIT SCORE: 29
Average HRbpm: 20.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00


TFC Cool Down 1

1.1.12 - Day 3 - Mod Intensity #fitness #tacfit #4x7 #kenpo #AKLA

TBAR - Delta Level 4 rounds - 8 exercises 30s each, 1 minute between rounds

Atlas Yoga

Kenpo
Yellow - Delayed sword x10
Orange - Clutching Feathers x10
Reviewed 1st technique of Purple/Blue/Green/3rd Brown