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