12.31.13 - Finally back to the steel

Gashed my left index and middle fingers right at the bend of the knuckle when a bowl shattered on Thanksgiving. That is what I get for trying to catch a ceramic bowl while it is falling.

RESET breathing to speed up heart as it was freaking cold in the garage.

Deep Intu-Flow session

5x5 Session - except for CB swings - 10 reps for that one
DBL KB MP - 24kgs
Barbell row - 225#
DBL CB swings to head - 25#s
Goblet squats - 32kg - ATG - working the side to side at bottom of each rep

Prasara
Drillbit - 60s
Down/Up dog - 30s/30s
sleep warrior/rabbit - 30s/30s
neck/shoulder roll - 30sL/R
seated twist - 30sL/R
floor scorpion - 30sL/R

12.29-12.30.13

I played basketball with Shane at Wildcat Sports and Fitness for 1 hr each day.

11.11.13 Elliptical

Intu-flow

20 minutes on the Elliptical

11.6.13 - Dbl C&P Ladders, rope rows, squats

Intu-Flow

Dbl C&P Ladders - 5x2,4,6 - 2x24kgs - 60 total reps

Ring rows - 3x8

Dbl KB Front Squats 3x5 - 2 x24kgs

Prasara cool down

11.2.13 KB Session

Intu-Flow

Snatches - 5x10/10 - 24kgs

Windmills 3x5/5 20 kg

Roman chair sit-ups 2 x20

10.28.13 - Light KB Session

Intu-flow

A1. Alt KB mp 5x5/5 24kgs

A2. BB bent rows - 5x5 - 205#

Mills 5x10/10 15# CB

Ab-roller 2x5

Prasara

10.26.13 - Cardio

Intu-Flow

Elliptical - 2 miles in 16:30, coasted for last 3:30 minutes 2.3 miles total.

10.21.13 some KBs & Clubs

Intu-Flow

OA C&P - 3x3L/R - Bulldog (88#) 

BB Rows 3x5 - 205#

Meternome 1l + 1r = 1 - Bruiser 3x5

Single leg dead lift KB opposit hand - 3x5/5 - 24kg

Ab roller 

Prasara

10.20.13 - cardio

Intu-Flow

If you have followed me long enough, you know I hate to run on the treadmill. Just plain boring, but I did it today for a change. I really like the elliptical much better.

Treadmill - 13:30 minutes (1 mile (almost 2 miles on Elliptical in same time)) - various speed from 3 to 7, sort of like tabata but not exactly. High speeds until I couldn't take it anymore then down to 3 or 4 to walk. Then speed up again.

ab roller 3x5

Some of Pavel's Relax into stretch mixed with some Prasara.

Might need to move the Elliptical outside and out of the living room...

10.19.13 - Training ADD

Deep Intu-Flow Session

BW circuit - 2 rounds  - 10 reps each
trinty squats - pulling down with hip flexors and hamstrings
Push ups
sit-thru knee - 1L/1R =1
roman chair sit ups

CB rock-its - 1F/1B =1 - used 25# CBs - 15 reps
Inward circles - 10L/10R - 15# CB

BB rows - 10 reps - went light only 135#

A1. kneeling ab roll outs - 10 reps
A2. dbl KB side bends - 32kgs - 10L/R

Prasara
Down Dog - 60s
Up dog - 60s
sleeping warrior - 60s
arm thread - 30s L/R
pigeon - 30s L/R
drill bit  - 60s

10.16.13 - Clubbells

Deep Intu-Flow session

Flag presses - 3x5/5 - alter grip after 5 reps - Bruiser(#45) CB
Shield casts - 3x5/5 - #25 CB
A1. Roman Chair sit ups - 3x10
A2. parallette push ups - 3x5

Finished up with throwing football with the boys and their friends. One throw made my should twinge, but it still feels good now...

10.14.13 - cardio

Took some time off as I aggravated my shoulder with the dbl hand C&P on 10/1/13.

I was doing Cardio on my elliptical at 3 times last week but didn't post along with one light Clubbells session.

I hit cardio hard on Monday 10/14 with keeping an average speed of 60 and peaking at 91 for the last 1/8 mile. went for 2 miles. Not bad for a man my size.

Plus back on the warrior diet and have dropped 15#s.

10.1.13 - Mahler's KB for Fatloss

Intu-Flow

A1. Double hang C&P 32kgs 3x6

A2. Alt Renagade Rows 24kgs 3x6

B1. Double Clean & Squat 24kgs 3x6

B2. Double Swings 24 kgs 3x6

C1. Side bends 32kgs 3x8/8

C2. Slow and controlled sit-ups 3x6

Prasara

9.27.13 KB Swings

Intu-flow

OA KB swings - 10/10 on the minute for 12 minutes

9.25.13 - KB Session

Intu-flow

A1. H2H C&P 3x6l/r

A2. OA KB Row 3x6l/r

B1. Double Kickstand Lunge- 3x6l/r

B2. Double KB Swings - 3x6l/r

C1. Power Wheel Roll-outs 2x6

C2. Slow and Controlled Sit-ups 2x6

Stretching/Prasara 

9.23.13 - Cardio

2 miles on the elliptical cut my time by 2 minutes..still slow, but an improve meant. 

9.15.13 Swedish Gymnastics

5 Classics - Swedish Gymnastics

16 exercises 60s each

9.12.13 Tibetan 5 Rites

5 Classics 5 Tibet an Rites

9.10.13 Bagua and KBs

5 Classics Chinese Bagua

KB C&P Ladders - 32 kg

2 x 1,2,3,4,5 - 

1 x 1,2,3 

9.9.13 Zaryadka

5 Classics Zaryadka

9.8.13 - Session - Swedish Gymnastics

5 Classics Swedish Gymnastics

Knees are feeling much better. Repeating TFC mod day from last week tomorrow. Lowering the intensity though.....

9.7.13 - Session - Jujitsu ABs

Intu-Flow

5 Classics Jujitsu abs

trinity squats - few reps to loosen up my knees

9.6.13 - Maybe I am too old for double sessions

After my left knee was aching on Wednesday, my right knee was sore yesterday. Took off Wednesday PM session and all day yesterday. It was either the double sessions or I am going too hard on my mod days.

So today I did yesterday's and today's 5 Classics sessions, Persian Zurkhaneh & Sun Salutation 

Knee feels great on left, right still a bit tender. 

My new Vibram five fingers are awesome. A total different feel than my Skeleton-toes. 

If knee is better tomorrow, I will try my TFC session.

9.4.13 - only 5C Tibetan five rites

AM - 5 Classics - Tibetan 5 rites.

No PM session as the back of my knee is killing me.

9.3.13 - 5C Bagua & TFC Recruit 1 - Day 13

Am Session - 5C Bagua - need practice on the full quan

PM Session - Recruit 1 - Mod Day

Warm Up - 6 exercises 60s each

Recruit 1 - 8 rounds of 20/10 each 60s between exercises
4
8
4
5
4
3

Total score - 28 - 2 lower than last Mod Day - I think the addition of the 5Cs could be attributing to this

Cool Down - 6 exercises 60s each

9.2.13 - 5 Classics & TFC Recruit 1 - Day 12

AM- 5 Classics - Zaryadka

PM - Low intensity Day 12

Cool down 18 Prasara poses for 60s each

9.1.13 - 5 Classics - TFC Recruit 1 - Day 11

5 Classics - Swedish Gymnastics

No intensity day

Warm up - 18 exercise 60s each

8.31.13 - 5 Classics & TFC Recruot Day 10 - Hi intensity

AM Session - 5 Classics - Jujitsu Abs - 8 exercises 25 reps each. Last 4 were a challenge

PM session  - Hi Day Recruit 1

Warm Up - 6 exercises 60s each

Recruit 1 - 6 exercises for 8 rounds of 20/10 - 60s between exercises - Lowest round is score

5
10
5
6
6
4

Total score - 36

Cool Down - 6 exercises 60s each

8.30.13 - 5 Classics & TFC Recruit 1 Day 9 - Mod Day

AM - 5 Classics - Sun Salutation Flow - 8 rounds

PM

Warm up - 6 exercises 60s each

Recruit 1 - 6 exercises 8 rounds of 20/10

Score- 30

Cool down - 6 exercises 60s each




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8.26.13 - TFC Recruit 1 Day 8 - low intensity

Cool down - 18 exercises 60 s each


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8.25.13 - TFC- Recruit 1 Day 7- No Intensity

Warm up - 18 exercises 60s each


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8.24.13- TFC - Recruit1- Day 6 - High Day

Warm up

Recruit 1 

Ex1. 5

Ex2. 8

Ex3. 5

Ex4. 8- modified as not to hurt my shoulder

Ex5. 6

Ex6. 3

Score 35

Cool down 

8.23.13 - TFC - Recruit 1- Day 5 - Mod Day

Warm up - 6 exercises 60s each

Recruit 1- 8 rounds of 20/10 1 min between exercises

Ex1. 4

Ex2. 6

Ex3. 4

Ex4. 5

Ex5. 5

Ex6. 3

 Score 27

Cool down 6 exercises 60s each

8.22.13 - TFC - Recruit 1 - day 4 - Low Intensity

All 3 recruit cool downs

Cool downs - 18 exercises 60s each exercise.

8.21.13 - TFC Recuit 1 - Day 3 - No Intensity

All three recruit missions warm up

Warm Ups - 18 exercises 60s each

8.20.13 - TFC - Recruit 1 - Day 2 - high intensity

Warm up - 60s each
Elbow rotations
shoulder circles
gun slinger
inside hip circles
outside knee circles
spinal rotations

Recruit 1 - 8 rounds of 20s/10s - Tabata protocol

Front Lunges- 1l/1r=1 - 7x5, 1x4 - score 4
Plank Push Knee - 8x8 - score 8
sit-thru knee - 1l/1r=1 - 3x5, 5x4 - score 4
Basic pushup - aggravates my shoulder - 8x5 - score 5
Spinal rock - 8x5 - score 5
tripod overhead - technique was shaky - 2x4, 6x3 - score 3

Total score - 29 - I have a long way to go!!!!

Cool down - 60s each
drill bit
down dog
shoulder bridge
forearm frog
pigeon - 30s L/R
standing side bend - 30sL/R

8.19.13 - TFC- Recruit 1 - Day 1 - Mod

Warm up - 60s each x 6 exercise

Recruit level 1 - 8 rounds of 20/10 for each of 6 exercises. 1 min rest between exercises

Exercise 1 - lowest round 4
Exercise 2 - lowest round10
Exercise 3 - lowest round 4
Exercise 4 - lowest round 4 - these I felt in my right shoulder...
Exercise 5 - lowest round 4
Exercise 6 - lowest round 3

Total - 29

cool down - 60s each x 6 exercises

8.17.13 - cardio

Elliptical - 25 minutes - 2.25 miles - slow and steady win the race

8.14.13 - dbl swings

Intu-Flow

Dbl KB swings outside of legs w/32kg - 10 reps on the minute for 10 minutes

Hip flexor strecthes

Prasara

8.12.13 - Heavy grinds

Intu-Flow

OA MP - 3x3/3 x/40kg

C&P Ladders - 2x1,2,3 L/R w/40kg

OA Row Ladders - 5x1,2,3 L/R w/48kg

Full Plank 50s

Prasara

8.10.13 - Ballistics

Had to move this to today as another 13 hrs day at work yesterday.

Intu-Flow

Snatches - 0n the minute for 10 minutes w/24kg
6x10/10
1x5/5
3x8/8

missing 11 reps to get my 200 reps needed for SSST... Conditioning slowly getting better.

Full Plank - held for 50s

Hip Flexor streches

8.8.13 - Grinds

Intu-Flow

KB MP -
1x3/3 w/40kg
4x5 w/2x32kg

BB bent row
1x5 135#
1x5 225#
2x5 255#
1x5 225#

Goblet squats
3x5 w/40kg
2x5 w/32kg

full plank 30s, transitioning to elbow plank for 30s

Prasara

8.6.13 - Ballistics

Intu-Flow

Snatches - on the minute for 10 minutes
4x10/10 w/24kg
3x5/5 w/32kg
3x10/10 w/20kg

My conditioning sucks!!!!! I will fix this.

8.5.13 - Heavy grinds

Intu-Flow

Presses
2x5/5 push presses w/ 40kg
1x5/5 strict presses w/40kg

Huge motivation. First time I have tried pressing anything over the 32kg since hurting my shoulder in 6/2011 on the 5th rung of my 5th ladder during my ROP w/40kg. Awesome feeling!!!!!!!!

Snatches - 3x5/5 w/32kg

Dbl Dead cleans - 3x5/5 w/32kgs

Dbl front squats - 3x5/5 w/32kgs

Prasara along with hip flexor stretches.


A fucking awesome session!!!!!!

7.30.13 - TGUs

Intu-Flow TUGs - 24kg - 5min alternating sides Windmills - 1x5/5 with 20kg Prasara

7.29.13 - SSST

Intu-Flow SSST - 24kg 6x 10/10 on the minute for 6 minutes 1x 7/7 for the minute 3x 5/5 on the minute for 3 minutes My conditioning sucks....need 10/10 for all 10 minutes!!!!!! used to be a piece of cake Prasara

7.28.13 - Elliptical

10 minutes on the elliptical

7.26.13 - TGUs

Intu-Flow TGUs - 24kg for 5 minutes Prasara

7.25.13 - Swings

Intu-Flow OA swings - 24kg - 10/10 on the minute for 10 minutes Prasara

7.7.13 - ROTK - Ballistics

Intu-Flow

Dbl C&J ladders - 3x2,4,6 with 32kgs

Prasara

6.23.13 - Bodyweight session

Down in Louisville, don't have my KBs or CBs with me so Bodyweight it is.

Deep Intu-Flow session

CST Golden 3 - 5x10 of each

Quad Presses
Trinity Squats - Hip snap at top of every rep
Spinal Rocks

6.8.13

Intu-Flow

Bruiser Flag press- 4x10

Bruiser figure 8 shield casts with side flag press- 4x5/5

Basketball

6.5.13 CB Circuit

Intu-Flow

CB Circuit - 5reps for doubles, 5l/r for singles - 4 rounds

Alt arm casts

Alt shield casts

Iron cross

Rock ITs - 10l/r

Mills

Prasara

6.4.13 Intu-Flow

Deep Intu-Flow sessio

6.3.13 - heavy session

Intu-Flow

Dbl 32kg MP 5x5

OA KB row- Beast - 5x5l/r

Meternome - Bruiser - 3x10l/r

Dbl 32kg swings- outside legs 3x5

Prasara cool down

Fucking awesome session. Steven was out there with me and he did awesome.

5.19.13 - Quick session at the Marriot Anaheim Fitness Center

Chest Press 3x5
Shoulder Press 3x5
Lat Pull-down 3x5
Rope Triceps push-downs - 3x5
Dumbbell Curls - 3x5

A few pics for the center. not bad for a hotel gym.

5.15.13 - Cb session

Intu-flow

Gama Casts - 45# 4x10
Dbl Swipes - 25#s - 4x15
Mills - 25# - 4x10L/R

Prasara holds

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5.12.13 - CNS boost session

Intu-Flow

Dbl KB Alt Presses - 3x4L/R - 2x32kgs
Dbl KB Rows - 3x5 - 2x32kgs
CB Gama Casts - 3x10 (1L+1R=1) - 45#
Dbl KB side bends - 3x5L/R

Prasara

5.9.13 CB ABC Session

Intu-Flow

Anabolic Bruiser Conditioning

Alt shield casts - 45#-4x10 (1l/1r=1)

Side to Side Pendulums 45# 4x10 (1l/1r=1)

Whack-A-Mole 4x10 45#

Head Casts 4x10 45#

Prasara

5.7.13 - CB Session

Deep Intu-Flow Session

CB Session
Gamma Casts 4x10 (1L+1R=1) #45
Drumming - 4x10 (1L+1R=1) #15s - one set was with #25s
Flag Press 4x10 (alt grip every other set) #45
Mills - 4x10L/R #25

Prasara

5.5.13 - CB/KB Combo Session

Intu-Flow

CB Gamma Casts
CB Side Sems
4x10/10 with #45

Dbl KB Front Squats - 2x24kg - 4x5
Dbl KB Swings - outside legs to head level - 4x5

Finisher CB Mills - 2x10L/R #25

Prasara

5/4/13 CB ABC Session

Intu-Flow

ABC session 45# all 4x10
Gamma cast
Figure 8 Shield casts
Side semis
Flag Press

Finish w/Mills #25 4x10/10

Prasara


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5.1.13 CB ABC Session

Intu-flow

Head casts 4x8
Side semi 2x10/10
2h shield casts 2x10/10
Whack a mole 2x10/10

Prasara

4.30.13 CB ABC Session

Intu-flow

Gama cast 4x10
Side cast + flag 2x10L/R
Metronome 2x5/5
Shoulder park squats 2x10/10
Forearm casts 2x5/5

Prasara

4.27.13 - Clubbell Session - a little ABC

Intu-Flow

ABC- using the bruiser #45

1. Gamma casts - 4x10L/R
2. Flag Press - 4x10L/R
3. Figure 8 Shield Casts - 4x8L/R

Prasara cool down

4.26.13 - KB Session

Intu-Flow

PHA Circuit - 3 complete round, couldn't finish 4th round or I wouldn't have anything for tomorrow.
3x10l/r of each
1. OA C&P
2. OA KB Row
3. OA KB Front Squat
4. OA KB Swing
5. OA KB Side bend

No rest between exercises, 60s between rounds. All rounds w/24KG. last round crashed on Squats with 20KG. didn't want to train to failure....

Prasara as a cool down

4.24.13 - Active Rest Training - w/some FFDP rocking it out!

Intu-Flow

CB training - 15#ers

Alt Arm Casts - 3x5L/R
Iron Cross - 3x5
Mills - 3x5L/R
Alt Drumming - 3x5L/R
Shield Casts - 3x5L/R

Nice little session. Jammed to some Five Finger Death Punch

4.23.13 KB Session

Intu-Flow

A1. Dbl KB C&P 5x5
A2. Renegade rows 5x5l/r
B1. Dbl front squats 5x5
B2. Dbl KB swings outside legs 5X5
C1. Dbl KB side bends 5x5l/r

Prasara

4.22.13 KB session

Intu-Flow

Mahler fat loss

A1. Alt MP Presses 5x5l/r
A2. Alt Rows 5x5l/r
B1. Kickstand lunges 5x5l/r
B2. Dbl KB Swings- outside legs 5x5
C1. Dbl KB overhead walk - 2x30s

Prasara

4.11.13- CBHE Thor Cycle day 3

After 2 days of very long hours at work, my first session with weights in a while.

Mod intensity

Thor warm up

Mod cycle - 6 exercises - 5 reps (1R/1L) x 5 rounds

Thor cool down

Steven is doing this with me

4.8.13 -CBHE Thor day 2

Low intensity

Mobility

Hero flow x3

4.7.13 - CBHE - Thor Strength Cycle Day 1

No Intensity

Spider-Man Mobility

Basketball with the boys and their friends. 2 hrs.

4.5.13 Spider-Man Primer Cycle day 27

Move and Groove x4

Thor/Wolverine Cool Down x2

4.4.13 Spider-Man Primer day 26

Mobility

Move and Groove x2

4.3.13 Spider-Man Primer Cycle Day 25

Mobility

4.2.13 - Spider-Man Primer Cycle Day 24

Move & Groove x4

Thor/Wolverine Cool Down x2

4.1.14 Spider-Man primer cycle day 23

Low intensity

Mobility

Move and groove x2

3.31.13 Spider-Man Primer Cycle Day 22

No Intensity

Mobility

3-30-13 Spider-Man Primer Cycle Day 21

Mod intensity

Move & Groove x4

Thor & Wolverine Cool Downs x2

1.5 miles on elliptical in 13 minutes

This week's sessions

3/25 - Spider-Man Primer day 16- mobility

3/26 - Spider-Man Primer day 17 - Mobility move & groove x2

3/27 - Spider-Man Primer day 18 - move & groove x4 Thor & wolverine x2

3/28 - Spider-Man primer day 19 - mobility

3/29 Spider-Man primer day 20 mobility move & groove x2, 22 minutes on elliptical

3.24.13 Spider-Man Primer Cycle Day 15

Move and groove x 4

Thor&wolverine cool downs x2

3.23.13 Spiderman primer Cycle Day 14

Mod Intensity

Spiderman Mobility

Move & Groove x2

Back after missing Wed. due to falling asleep, Thursday for the 6 hr drive to Louisville after work and my wife's cousins funeral yesterday.

3.19.13 Spiderman Primer Cycle Day 13

No Intensity

Spideman Mobility

3.18.13 Spider-Man Primer Cycle Day 12

Moderate Intensity

Spider-Man Move & Groove x4

Thor & Wolverine Cool Down x2

3.16.13 Spider-Man Primer Cycle Day 11

Low Intensity

Spider-Man Mobility

Spider-Man Move & Groove x 2

3.14.13 Spider-Man Primer Cycle Day 10

No Intensity

Spider-Man Mobility

3.13.13 Spiderman Primer Cycle - Day 9

Mod Intensity

Move & Groove x4

Thor & Wolverine Cool Downs x4

3.12.13 Spider-Man Primer Cycle Day 8

Low Intensity

Spider-Man Mobility

Spider-Man move & groove x 2



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3.11.13 - Spiderman primer Cycle Day 7

No Intensity

Spideman Mobility

3.10.13 - Spiderman Primer Cycle Day 6

Moderate Day

Spiderman Move and Groove x4

Thor/Wolverine cool downs x2

3.8.13 - Spider-Man Primer Cycle Day 5

Low Intensity

Spider-Man Mobility
Spider-Man Move & Groove x2

3.7.13- Spider-Man Primer Cycle Day 4

No intensity

Spider-Man Mobility

3.6.13 - Spiderman Primer Cycle - Day 3

Mod Intensity

Spiderman Move and Groove x4

Thor/Wolverine Coll Downs x2

3.5.13 - Spiderman Primer Cycle Day 2

Low Intensity

Spideman Mobility

Spiderman Move and Groove x2

3/4/13 - CBHE - Spider Primer Cycle - Day 1

Spiderman Mobility

Cardio

20 minutes on the elliptical. 2 miles..

2/4/13 KB Session

Intu-Flow

A1. Dbl. KB MP 3x5
A2. Alt KB Rows 3x5
B1. Dbl. Clean & Front Squats 3x5


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1.15.13 - Tacfit - [(90/30x2)5]

Sore as hell from Sunday's session. Worked long hours on Monday so only got in morning Intu-Flow. The CBs were cold as hell. 

Intu-flow

TacFit - 90s/30s x2 for 5 exercises - I didn't count reps just kept moving the whole 90s. 

squats (CB in order position)

lever presses

side semi

side pendulum

swings

 

Prasara

1.13.13 - TacFit - 4x1/4

Deep Intu-Flow

TacFit 4x1/4 - 4 minutes work, 1 minute rest. I used the 45# for some reason, I am hurting now. Steven used the 15#. We alternated B and C since i only have on Med Ball.

A. 2H Arm cast

B. 2h Shield cast

C. Med Ball Floor Slams

D. Meternome

My score - 60,60,100,30

Steven's Score - 60, 80, 80, 50

Prasara

1.12.13 - Clubbell Session

Intu-Flow

My knee is still aching. It is my surgically repaired one, but I am passing all my tests, so it isn't my ACL or MCL. Just a dull ache. I did a long goblet squat (ass to grass) pressing my knees apart until i couldn't hold it any longer. It actually feels better. 

Double Swipes - 

Me - 3x10 with 25# CBs

Steven - 3x10 with 17# CBs

Mills - 3x10L/R

Me - 25#

Steven - 17#

2H arm cast - 3x5L/R

Me - Bruiser (45#)

Steven - 25#

Prasara

1.10.13 - Knee aching - No Intensity day

Intu-Flow session

1.9.13 - As Many Rounds as Possible in 20 minutes

Intu-Flow

AMRAP - 10 rounds of the following

Trinity Squats 5 reps

Quad Presses/Hops - 5 Reps

Sit-Thru Knee - 5L/R

Spinal Rocks - 5 reps

Prasara

1.7.13 - some CST Golden 3

Intu-Flow

On the minute for 10 minutes
Trinity Squat - 5 reps
Quad Presses - 5 Reps
Spinal Rock  - 5 reps

On the minute for 5 minutes
Sit Thru Knee - 5L/5R

Prasara