12.11.14 - Bad45 - Restart - Day 10 of 84

Had to skip yesterday due to Steven's and my work. late nights for both of us

2BW4 - 5 rounds - 4 exercises 30s/30s

12.9.14 - Bad45 - Restart - Day 9 of 84

2BW5 - 4 rounds of 5 exercises 30s/30s

12.8.14 - Bad45 - Restart - Day 8 of 84

1RX4 - Progressive Yoga

12.7.14 - Bad45 - Restart -Day 7 of 84

rest

12.6.14 - Bad45 - Restart - Day 6 of 84

2BW4 - 5 rounds of 4 exercises 30s/30s

12.5.14-Bad45-Restart-Day 5 of 84

2BW5 - 4 rounds of 5 exercises 30s/30s

12.4.14-BAD45 - Restart - day 4 of 84

2Rx4 more progressive Yoga

12.3.14 - Bad45 - Restart - Day 3 of 84

1BW4 - 5 rounds of 4 exercises 30s/30s

really sore from yesterday. Glad tomorrow is yoga

12.2.14 - Bad45 - Restart - 2 of 84

1BW5 - 4 rounds of 5 exercises 30s/30s.

Going to be sore tomorrow... It must be the haphazard training the last 2 years, but I think this restart is almost as hard at TacFit Commando Grunt level. Could be just me.

12.1.14 - Bad45 - Restart - Day 1 of 84

1R4x - Progressive Yoga - 20 minute session

It's progressive alright....I will probably be sore just from this Sonnon's Bad45 - Click Here!

10.8.14 - KB Session

Intu-Flow

A1. Dbl. C&P - 2x32kg

A2. Dbl KB Row - 2x32kg

2 rounds of the following circuit 1 min between rounds

B1. 2H Kb Swing 32kg 20 reps

B2. 2H CB Gama cast - 45# 1+1=1 10 reps

B3. Goblet Squat - 32kg 10 reps

B4. Mills L/R 25# 10 reps

B5. Squat thrusts 5 reps

Prasara

9.28.14 Barbarian Mod Day

Strain prevention

Barbarian Level 1

 

Atlas yoga

9.6.14 - TacFit Warrior Lite - Day 11 - Mod Intensity

Warrior Warmup

Warrior Lite - 6 exercises 8x20/10 each

Warrior Cooldown

9.5.14 Just Basketball

Played basketball with Shane and Steven for 2 hrs.

9.4.14 - TacFit Warrior Lite - Day 10 - Low Intensity

Warrior Stress Conversion

Basketball with Shane

9.3.14 -TacFit Warrior Lite - Day 9 - no intensity

Strain Prevention

Also 3 games of '33' with the boys. Not really no intensity but we had a blast

9.2.14 - TacFit Warrior Lite - Day 8 - Hi Intensity

Warrior Warmup

Warrior Lite

6 exercises - 8x20/10

Warrior cool down

9.1.14 - TacFit Warrior Lite - Day 7 - mod intensity

Warrior warmup

Warrior Lite - 6 exercises 8x20/10

Warrior cool down

8.31.14 -TacFit Warrior Lite - Day 6 Low Intensity

Stress Conversion

8.30.14 - TacFit Warrior Lite - Day 5 No Intensity

Warrior Strain Prevention

8.29.14 - TacFit Warrior Lite - Day 4 hi intensity

Warrior warm up

Warrior lite

6 exercise 8x20/10

Warrior cool down 

8.28.14 - TacFit Warrior Lite Day 3 - Mod day

Warrior warm up

Warrior Lite mission 

6 exercises 8 x 20/10 - Tabata protocol

Warrior cool down

I have let myself go so bad. I have lost so much movement, it is like 2007 all over again. 

8.26.14 - Day 2 Low Intensity - TacFit Warrio

Warrior warmup

Stress Conversion

8.25.14 - Day 1 TacFit Warrior

Strain Prevention

8.23.14 - Basketball

Played basketball with both Steven and Shane

8.21.14 - Intu-Flow and Basketball

Intu-Flow

Basketball

8.20.14 - CB and movement session

Intu-Flow

CB Circuit - 25# CB - 10 reps each grip LH/RH no rest in between
1. Guard Squats
2. Leve Press
3. Side Swing
4. Front Pendulums
5. Swings


Lunges 3x5/5

Sit thru knee/leg - 3x5/5 - first set was knee, last 2 were leg.

Shinbox switches 2x5/5

Prasara

Basketball with Shane

8.19.14 - A Quick Session

I have been neglecting training since about mid 2011. Now I have started to delve in programming so that is sucking up a lot of my time.....But enough excuses.....

Deep Intu-Flow Session

Spinal rocks - 2x10

Circuit - 2x24kgs - 5 reps - no rest between exercises. 2 rounds
1. Dbl C&P
2. Dbl KB Rows
3. Dbl KB Front Squats
4. Dbl KB swings
5. Dbl KB Snatches

Farmer's Walks - from back of garage all the way down the drive way and back is one set. 2x 2x32kgs

Prasara - 1 min each & 30s/30s for alternating ones
Down Dog
Up Dog
Sleeping Warrior
Arm Thread
Floor Scorpion
Drill Bit
Cat

Played basketball for a hour with Shane.

Not bad session...way out of shape

6.24.14 - 4x7 cycle - Day 1 - No intensity

Intu-Flow

6.11.14 - 300 workout

Intu-flow

Goblet squats- 4 drop sets 60s/60s w/24kg/20kg/16kg/12kg

Push presses 2x60s/60s w2x24kgs

2x30sL/30sR/60s with 16kg/12kg

Swings - 4 drop sets 60 seconds/60 seconds with 24 KG 20 KG  16KG 12 KG

Over head holds - 4x60s60s 95# barbell hold as long as possible 

Plank - 4x60s/60s  hold as long as possible

Spinal rocks 2x10

6.8.14 recovery

Intu-flow

Prasara

6.7.14 All New 300 workout

Intu-Flow

New 300 workout - all I can say endurance. 5 exercises  4 x 60 seconds on with 60 seconds off. 

1. goblet squats 4x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

2. Push press 4 X 60 seconds on 60 seconds off with 2X 24 KG no doubles of lower KBS

3. Swings- 4 x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

4. Overhead hold - 4 x 60 seconds on 60 seconds off with 95 pound barbell

5. Planks - 4 x 60 seconds on 60 seconds off

Harder than I thought. Endurance is okay with the drop sets but could be better. The overhead holds the first three sets were good, the last that was kind of short. Ringing wet with sweat and out of breath. Awesome workout. I will repeat

6.4.14 Countdown

Intu-Flow

Countdown workout - 2h swings + squat thrusts - continuous

10,9,8,7,6,5,4,3,2,1 

Parallelettes push-ups 4x5

Prasara

5.27.14 Dbl Swings

Intu-Flow 

Dbl Swings 10 on the minute for 12 minutes w/2x24kgs - outside legs 

Total 120 swings w/104# in 12 minutes

RESET breathing in between during remaining seconds

Prasara

I love this humidity. I am ringing wet with sweat. Reminds me of home, god I miss the Sourh!!!!!

Steven was with me and did the same except 10/10 on the minute w/20kg

Teasha was out here doing some dumbbell work and the elliptical. 

The family that trains together stays together!!!!

5.24.14 Light Ballistics

Started the day with cutting the front and back yard. Next up was weed pulling and trimming. 

Intu-flow

Elliptical - 5 minutes at resistance 4 speed 60-64

OA snatches 20kg 2x20/20

Prasara

Staying outside to get some sun. A rarity up here in Cleveland

5.22.14 Grinds

Intu-flow

Dbl KB MP 5x5 w/2x24kgs

BB Rows 5x5 225#

Dbl KB squat 3x5 w/2x24kgs

Dbl KB SLDL 3x5/5 w/2x24kgs

Farmers walk 3x90ft w/2x32kgs

Prasara

5.21.14 Ballistics

Intu-flow

Dbl C&J Ladders w/2x32kgs

3x2,4,6

2x2,4

Prasara

5.19.14 Grinds

Intu-Flow

2h CB Casts 4x5/5 w/45#

Should park Squats 3x5/5 w/45#

Goblet Squats stretches - 3 reps holding bottom while pushing knees apart w/20kg 10/20/30 seconds

Dbl KB one leg dead lifts - 4x5 w/2x24kgs. Alt leg between sets

Prasara

Down dog 60s

Up dog 60s

Sleeping warrior 30s

Rabbit 30s

Arm thread 30sl/r

Drill bit 60 s

Wrist stretches 30s

5.18.14 Ballistics

Intu-Flow 10 minute session

Halo 10/10 20kg

Dbl C&J Ladders w/2x24kg

1x2,4,6,8,10

4x2,4,6,8

Ab Wheel 3x5

Prasara

5/15/14 grinds

Intu-flow

TGUs - 5 minutes with 24kg

Windmills 3x5/5 w/20kg

Ab Wheel 3x5

Prasara 

Down dog

Up dog

Sleeping warrior

Arm thread L/R

Seal

5/14/14 Swings

Intu-Flow

Swings 10/10 on the minute for 12 minutes. 8 rounds w/24kg & 4 rounds w/20kg

Hip flexor stretches 

Pumps

5/11/14 Active rest

Intu-flow

Alt arm casts - 3x5/5 w/2x15# 

Shield casts - 3x5/5 w/ 15#

Mills 3x5/5 W/15#

Parallelettes push-ups 3x5

Parallelettes Dips 3x5

Parallelettes L-Sit 3x20s L/R one leg up/down 

Ab wheel 3x5

5/10/14 Halos and TGUs

Cleaned the gym and rearranged it.

Halos- 10/10 w/20kg

TGU- 5 minutes w/20kg

5/9/14 Ballistics plus

Intu-Flow

Felt the need to press and row

A1. Dbl KB MP 3x5 w/2x32kgs

A2. BB ROWS 3x5 w/225#

OA Snatches- 10/10 on the minute for 6 minutes w/20kg

Prasara

Seal

Down dog 

Up dog

Pigeon L/R

Sleeping warrior

Floor scorpion L/R

5/7/14 Ageless Mobility

Ageless Mobility

5/6/14 TGUs old style

Intu-Flow

TGU 5 minutes with 20kg

Ab Wheel 2x5

Spinal rocks

5/5/14 Swings

Intu-Flow

OA Swings 10/10 on the minute for 12 minutes - 240 reps with 20 kg

Spinal rocks 2x10

Ab Wheel 3x5

Forearm frogs

Table

4.21.14 - KB Session

Intu-Flow

A1. Dbl KB MP 5x6 2x24kgs

A2. Alt Renegade Rows 5x5/5 2x24kgs

B1. Dbl KB swings 4x6 2x24kgs

B2. Dbl Front Squats 4x5 2x24kgs

Prasara

4.18.14 - CB & KB swings

Intu-Flow

CB Flag Press 4x10 w/Bruiser Alt grip per set

2H CB Arm Cast - 4x10 w/Bruiser

2H KB swings - 2 rounds 10 reps ea KB

106,88,70,52,44

Prasara

4.17.14 - Active rest Training - CBs and Basketball

Intu-Flow

Dbl CB Swipes - 5x5 w/2x25#
Alt CB Arm Casts - 5x5/5 w/2x25#
Cb Mills - 5x5/5 w/25#

Basketball - game of 33 with the boys - Steven won.

4/16/14 - KB session

Intu-Flow

A1. Dbl KB C&P - 5x5 w/2x24kgs
A2. Dbl KB Alt rows - 5x5 w/2x32kgs

B1. Dbl KB Swings - 5x5 w/2x24kgs
B2. Dbl KB squats - 5x5 w/2x24kgs

C1. Dbl KB Overhead Walks - 3x30s w/2x24kgs
C2. Dbl KB Farmers walks - 3x30s w/2x24kgs

Finished off with a deep Prasara session

Hopefully I can keep it going. After changing jobs and hurting my shoulder in 2011, my training has sucked. But I really feel the need for hitting the steel again.

4-8-14 thru 4-11-14 - At a conference in Denver - Lots of walking

4/8/14 - My hotel is 1.4 mi from the conference. I walked a total of 3.2 mi
4/9/14 - 2.8 mi
4/10/14 - 2.8 mi
4/11/14 - 1.4 mi

Intu-Flow everyday.

3.17.14 Back from extended break

Intu-Flow

Alt Arm Casts - 2x25# CBs 5x5/5

Paralellettes push-ups 5x5

Mills - 15# CB 1x25/25

Shinbox switches - 2x5/5

Forward ellipse 2x5

Backward ellipse 2 x5

Prasara

1.19.14 - 4x7 - Day 6 - Low Intensity

Intu-Flow

Prasara

1.18.14 - 4x7 - day 5 - no intensity

Sore as heck in my posterior chain from the 240 reps of swings. Traps are feeling it also. 

Great Intu-Flow session today

1/17/14 - 4x7 day 4 - high intensity

Intu-flow

KB swings 10/10 on the minute for 12 minutes. 9 rounds @ 24kg 3 rounds@ 20kg I was getting enough hip snap so reduced the weight

Prasara

1/15/14 - 4x7 day 3 Mod intensity

Intu flow

3x5 for each of these

Dead c&p 24kgs

Alt Kb rows 1/1=1

Whack a mole 45# club bell - 1/1=1

Prasara

Mental note heat the garage before going out there. The bells hurt my hands when grabbing them they were so cold

1/14/14 - 4x7 - day2 - Low intensity & some basketball

Went to Wildcat Sports & Fitness with the family and played basketball with my sons and their friends for 1.5 hrs. Some full court and two games half court 5 on 5.

Intu-Flow - quick session

Prasara - deep session I needed to decompress

4x7 - Day 1 - No Intensity

broke out the leather jump rope and jumped for 5 minutes.

20 minute Intu-Flow session - This felt so refreshing...paid extra attention to hips, knees and feet. All the basketball with Shane at Wildcat Sports & Fitness has been taking a toll on my old knees...