Thursday, March 29, 2012

3.29.12 - Day 11


Workout 1 - MetCon

3.28.12 - day 10


Cardio 1

Monday, March 19, 2012

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.

Saturday, March 17, 2012

3.17.12 - Light KB session


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

Thursday, March 15, 2012

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. 


Monday, March 12, 2012

3.12.12 - Day 13 - Repeat - No Intensity

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



Sunday - Basketball

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

Wednesday, March 7, 2012

3.7.12 - Day 15 - Moderate Intensity


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


Prasara Yoga

3.5.12 - Day 13 - No Intensity - Repeat


Needed more recovery

Sunday, March 4, 2012

3.4.12 - Day 13 - No Intensity


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

Saturday, March 3, 2012

3.3.12 - Day 12 - high intensity


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


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Location:Queens Park Ave,Mayfield Heights,United States

Friday, March 2, 2012

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.
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




Felt like I needed more recovery.

2.29.12 - Day 10 - Low Intensity



2.27.12 - Day 9 - No Intensity