11.14.15 - KB and trying to fix my shoulder mobility

Unlock your hip flexor -  AM

Intu-Flow

Wall Slides 3x10

OA KB C&P 20KG 5x5 L/R
BB Rows 145# 5x5
BB OH Squats - just the bar - 5x5 keeping arms back
OA KB swings - 5x5L/R 20KG
Kneeling Ab roll outs - 5x5

stretches

11.12.15 - TacFit Medball Recruit Day 1 - Mobility

Re-doing the 28 day recruit program.

Unlock your Hip Flexor program

Progressive Yoga D - 30 Min session 

9.15.15 - TacFit Medball PDS - Recruit - Day 12 - Hypertrophy

Wall Slides

12 min Progressive Yoga D Warm Up

Circuit - 4 rounds of 6 Exercises 30/30 no rest between rounds

12 min Progressive Yoga D Cool Down

also the 2nd day in a row that my wife has came out and let me train her. Starting her off slow on a 6 day split Chest/Shoulders/Back, Triceps/biceps, Quads/Hams, rinse and repeat, 7th day off. Only 3x5 on exercises. Light weights to start...

9.14.15 - TacFit Medball PDS - Recruit - Day 11 - Strength

12 min Progressive Yoga D Warm Up

Circuit - 4 rounds of 6 exercises 30/30 no rest between rounds

12 min Progressive Yoga D Cool Down

9.13.15 - TacFit Medball PDS - Recruit - Day 10 - Compensation

30 min Progressive Yoga D

wall slides

9.12.15 - TacFit MedBall PDS = Recruit - Day 9 - Mobility

Missed the last 2 days, felt it today

Deep Intu-Flow

30 min Progressive Yoga D

9.9.15 - TacFit Medball PDS - Recruit - Day 8 - Hypertrophy

Wall Slides 2x10 - popped again

12 min Progressive Yoga D Warmup

Medball PDS - 4 rounds 6 exercises 30/30 - no rest between rounds

12 min Progressive Yoga D Cool Down

9-8-15 - TacFit MedBall PDS - Recruit - Day 7 - Strength

12 min Progressive Yoga D Warmup

Medball PDS - 4 rounds 6 exercises 30/30 - no rest between rounds

12 min Progressive Yoga D Cool Down

To help with my shoulder stiffness, I added in 3x5 wall slides. On the first set, 3rd rep, Steven even heard the pop in in my mid back. Better than a Chiropractor. Still, my camel poses suck. Need to slowly peel back the layers.

9.7.15 - TacFit Medball PDS - Day 6 - Compensation

Intu-Flow

30 min Progressive Yoga session

I have many layers to undo. Basically everything I accomplished back in 2007 - 2011 I have to redo. I should have never stopped training, period.

9.5.15 - TacFit Medball PDS - recruit - Day 5 - Mobility

Intu-Flow

30 min Progressive Yoga D

9.4.15 - TacFit Medball PDS - Recruit - Day 4 - Hypertrophy day

Morning Intu-Flow

12 min Progressive Yoga D - Warm up

Medball PDS - recruit - 4 rounds of 6 exercises 30s/30s - No rest between rounds


12 min Progressive Yoga D - Cool Down

9.3.15 - Intu-Flow only

Morning Int-Flow

Both Steven and I had to basically work double shifts...Already messing up the cycle

9.2.15 - TacFit Medball PDS - Recruit - Day 3 - Strength

Morning Intu-Flow

12 min Progressive Yoga D - Warm up

Medball PDS - recruit - 4 rounds of 6 exercises 30s/30s - No rest between rounds


12 min Progressive Yoga D - Cool Down

9.1.15 - TacFit MedBall PDS - Recruit - Day 2 - Compensation

Progressive Yoga D - 30 minutes

8.31.15 - TacFit MedBall PDS - Recruit - Day 1 - Mobility

Progressive Yoga D - 30 minutes

Steven and I started this today. We both needs to peel back the layers on some of the poses. For just Yoga, we are both soaking wet. We only took 7 days off after the TacFit commando 28 day cycle (I didn't post the last 6 days, lazy), but this was actually a great session. We repeat tomorrow, then onto some MedBall training on Wed. & Thurs. then rinse and repeat 6 more times for the recruit Level.

8.14.15 Day 22 TacFit Commando High Intensity

Warm Up 1

Tabata 8x20/10 w/60s between exercises

6 exercises

Cool down 1

8.12.15 Day 21 TacFit Commando Mod intensity

Steven and I had to fix the mats from all the step thru lunges. Took a hour but it looks good

8.11.15 Day 20 TacFit Commando Low Intensity

Intu-Flow

Prasara

8.10.15 Day 19 TacFit Commando No intensity

Intu-Flow

8.9.15 - Day 18 - TacFit Commando - Hi Intensity

Warm up

6 exercise 8x20/10 1 min between 


Cool Down

8.7.15 - Day 17 - TacFit COmmando - Mod Intensity

Warm up

6 exercises 8x20/10 1 min between

Cool Down

8.6.15 - Day 16 - TacFit Commando - Low Intensity

Intu-Flow
Prasara

8.5.14 - Day 15 - TacFit Commando - No Intensity

Intu-Flow

8.4.15 - Day 14 - TacFit Commando Recurit 1 - Hi Day

Warmup 1

6 exercises 8x20/10 1 min between

Cool Down 1

8.3.15 - Day 13 - TacFit Commando Recruit 1 - Mod intensity

Warm Up 1

6 exercises 8x20/10 1 min between exercises

Cool Down 1

8.2.15 - Day 12 - TacFit Commando Recruit 1- Mod Intensity

Warm up 1

Cool Down 1/2/3 - 18 Prasara poses

8.1.15 - Day 11 - TacFit Commando Recruit 1 - No Intensity

Warm Up 1/2/3 - 18 Joint Mobility exercises

7.30.15 - Day 10 -TacFit Commando Recruit 1- high intensity

Warm up

6 exercises 8x20/10 1 min between 

Cool Down 1

7.29.15 - Day 9 - Tacfit Commando Recruit 1 - mod intensity

Missed yesterday due to having to work after my normal shift

Intu-Flow Warm Up 1

6 exercises 8x20/10 1 min between 

Prasara Cool Down 1

7.27.15 - Day 8 - TacFit Commando recruit 1 - Low Intensity

Intu-Flow

Warm-Up 1

Prasara

Cool Down 1/2/3 - 18 Prasara Poses 1 min each (30s L/R for each side)

7.26.15 - Day 7 - TacFit Commando Recruit 1 - No Intensity

Intu-Flow -

Warm-Up 1/2/3 - 18 exercises 1 min ea

7.25.15 - Day 6 - Tacfit Commando Recruit 1- High Intensity

Intu-Flow

6 Exercises 8x20/10 1 min between exercises

Prasara 

7.24.15 - Day 5 - TacFit Commando Recruit - Mod Intensity

Intu-Flow Warmup

Recruit 1 - 6 exercise 8x20s/10s, 1 minute between exercises
1. Forward Front Lunge 1L/1R = 1 rep
2. Push Plank knee
3. Sit Thru Knee 1L/1R=1 rep
4. Push Up
5. Basic Spinal Rock
6. Tripod Extension 1L/1R=1 rep

Praiser cool down

7.23.15 - Day 4 - TacFit Commando Recruit - Low Intensity

Intu-Flow

Prasara

7.22.15 - Day 3 - TacFit Commando - No Intensity

Intu-Flow

7.21.15 - Day 2 - TacFit Commando Recruit 1 - High Intensity

Intu-Flow Warmup

Recruit 1 - 6 exercise 8x20s/10s, 1 minute between exercises
1. Forward Front Lunge 1L/1R = 1 rep
2. Push Plank knee
3. Sit Thru Knee 1L/1R=1 rep
4. Push Up
5. Basic Spinal Rock
6. Tripod Extension 1L/1R=1 rep

Praiser cool down

7.20.15 - Day 1 - Tacit Commando Recruit 1 - Mod Day

Intu-Flow Warmup

Recruit 1 - 6 exercise 8x20s/10s, 1 minute between exercises
1. Forward Front Lunge 1L/1R = 1 rep
2. Push Plank knee
3. Sit Thru Knee 1L/1R=1 rep
4. Push Up
5. Basic Spinal Rock
6. Tripod Extension 1L/1R=1 rep

Praiser cool down

7.13.15 - Day 1 - 4x7 - No Intensity

Deep Intu-Flow Session

6.24.15 ROP

Intu-Flow 

Ladders 4x1,2,3

A1. OA C&P L/R w/40kg

A2. Barbell Rows 225#

B1. Goblet Squats 4x5 w/40kg

6.22.15 ROP

Intu-Flow

Ladders 4x1,2,3

OA C&P w/40kg

Barbell Rows 225#

Goblet squats 4x5 w40kg

6.18.15 ROP

Intu-Flow

Ladders 3x1,2,3

A1. OA C&P w/40kg

A2. Barbell rows 225#

Goblet Squats w32kg 3x5

6.15.15 -ROP w/Bulldog

Intu-Flow

Ladders 3x1,2,3

A1. OA C&P w/40kg 

A2. Barbell Rows 225#

B1. Goblet Squats 4x5 w/40kg  

Prasara

6.9.15 - Conditioning Rope - Rope-A-Dope

Intu-Flow


Conditioning Rope Tabata - 8x20s/10s 1 min between exercises
1. Up and Downs
2. In and Out
3. Slams
4. Alt Up and Down
5. Hip Toss

Prasara

6.7.15 Ladders

Intu-Flow

Alt Ladders 5 x 1,2,3,4,5

A1. OA C&P w/32kg first time in a long while I have done 5 ladders of 5 rung

A2. Barbell Rows w/205#

Depending on your perspective, ripping a callous is either a sign of a great session or poor hand care. I like the former. 

6.3.15 - Snatches

Intu-Flow

OA Snatches w/24KG - 10x10/10 - started out doing these on the minute, but after 4 minutes, shut off my Gymboss. Conditioning is lacking.

Prasara

6.2.15 - Ladders

Intu-Flow

Superset
A1. Dbl C&P Ladders w/32kgs - 3x2,4,6
A2. Barbell Row Ladders w/205# - 3x2,4,6

B1. Goblet Squats w/32kg (holding KB by horns, bell on top) - 4x5

Prasara

5.18.15 Grinds

Intu-Flow

DBL C&P 5x5 w/2x32kg

OA KB Rows 5x5/5 w/48kg

OA KB Front Squats 3x5/5 w/32kg

Prasara

5.3.15 TGUs

Intu-Flow 

TGUs 24kg for 5 minutes 

Prasara

Also more yard work. Weed eater now the lawn, lay 4 bags of mulch by garage

I love the sun. We don't get it much up here in NE Ohio. 

5.2.15 Yard work

Loaded 52 landscape 12"x4" into cart, cart to car, car to lawn. Placed all 52 on existing wall. Did the same for 30 - 2 cu ft. bags of mulch

5.1.15 Swings

Intu-Flow

OA Swings 24kg 10/10 on the minute of 12 minutes

Prasara

4.29.15 TGUs

Intu-Flow

TGUs - 5 minutes w/24kg

Prasara 

4.28.15 Swings

Intu-Flow

Halo 10/10

OA Swings w/24kg 10/10 on the minute for 12 minutes

Prasara

4.26.15 TGUs

Intu-Flow

Halo 10/10

TGU alternating for 5 minutes w/20kg

Prasara

4.25.14 - Swings

Intu-Flow

Halo

OA Swings 10/10 on the minute for 12 minutes

Prasara 

3.16.15 @Pigram's Garage Gym - CB session

Intu-Flow

Lever Press 4x10 with 45# CB

Dbl Swipes - 4x10 with 2x 25#

Mills 4x10/10 with 25#

Hammer Swings 4x10cw/10ccw

Squats with CB in order position 4x10 with 45# ATG

Prasara

3.14.15 - @Wildcat Sports & Fitness - basketball

2 hrs of basketball 

3.12.15 - Must have pushed too hard yesterday

Intu-Flow

Right knee was sore and swollen a bit, so just joint mobility.

3.11.15 - @Pigram's Garage Gym - Heavy KB Session

I was feeling squirrelly tonight and decided to give the Bulldog some work. I haven't really touched it since 2011 after hurting my shoulder

Ladders - 3x1,2,3 w/40kg
A1. C&P
A2. OA KB Rows

B1. Heavy OA Snatches - 3x5/5 w/32kg - these were rough
B2. Goblet Squats - 3x5 w/32kg - ATG - held bottom position

C1. Ab Wheel rollout - 3x5

3.10.15 - @Pigram's Garage Gym - Joint Mobility

Deep Intu-Flow session

3.9.15 - @Pigram's Garage Gym - TacFit Mass Assault 1

Deep Intu-Flow Session

Mass Assault - circuit 6 exercises 30s each/60s between rounds - 4 rounds w/30# DBs 2 rounds w/20# DBs

Alternating lunges w/Hammer curls

Shoulder Bridge Presses

Alt Side Bends

Upright Rows

Yaw Presses

Swings

3.8.15 - @Pigram's Garage Gym - KB & BW

Intu-Flow

DBL KB MP - 3x5 - 32kgs
BB rows off 12" block - 3x5 - 135#
parallel push ups - 3x5
Ab wheel - 3x5

3.7.15 - @Pigram's garage gym - Bad 45 - Bodyweight

5 rounds 30s/30s
Jump Lunges
Pushups
sit thru
side lunge

3.4.15 - @Health360g - Barbell

5x5 - Barbell MP - 85#-150#

T-Bar rows - 90#-135#

Shoulder Circuit 2x5

Side Laterals

Bent Laterals

Front Laterals

Medball Slams - 20# - 5x5

3.3.15 - @Pigram's Garage Gym - Active Rest

clubbell circuit - 5/5 each exercise - 15# CBS

Arm cast

shield cast

mills

inward parry cast

3.2.15 - @Health360g - KBs

5x5 - Doubles - 32kgs/24kgs

MP

Rows

Clean & Squat

farmer's walk

2.26.15 - @Pigram's Garage Gym - Active rest

clubbell circuit - 5/5 each exercise - 15# CBS

Arm cast

shield cast

mills

inward parry cast

2.25.15 - @health360g - KBs

5x5 - Doubles - 32kgs/24kgs
C&P
Alt KB Rows
Swings
one leg deadlifts
farmer's walks

2.24.15 - @Pigram's garage Gym - Active Rest

clubbell circuit - 5/5 each exercise - 15# CBS

Arm cast

shield cast

mills

inward parry cast

2.23.15 - @health360g - KBs

5x5 session - Doubles - mix 332kgs/24kgs

MP

KB rows

Clean & Squats

Farmers Walks

2.19.15 - Home Gym - Active Rest

clubbell circuit - 5/5 each exercise - 15# CBS

Arm cast

shield cast

mills

inward parry cast

2.18.15 @Health360 - Ropes

Battling ropes - 4 rounds 20/10 - 5 exercises

2.17.15 @health360g - KB Ballistics

Dbl C&J 3x2,4,6

2x 2-32kgs

1x 2-24kgs

Dbl KB rows 3x2,4,6

2x 2-32kgs

1x 2-24kgs

2.16.15 @health360g Strength session

Barbell MP 5x5 

135#

Dead lifts 5x5

135

225

275 x2

225

2.12.15 Health360 Gym and 5x5 session

Started at a new gym tonight at least for the winter. Health360, not bad

Intu-Flow

KB C&P

2x24kgs

3x32kgs

Alt KB rows 5x5 w- 32kgs

Kickstand lunges 5x5l/r with 24kgs

Dbl Swings 5x5 with 24kgs

Overhead walks up and Farmers walk Back the length of gym 2xw/24kgs

Prasara cool down 

2.9.15 - Rope a Dope

1.22.15 - Ballistics

Intu-Flow

SSST 20kg 10/10 on the minute for 10 minutes 

Prasara cool down 

1.21.15 - Joint Mobility

Intu-Flow

1.20.15 - Grinds

Intu-Flow

TGU 5 minutes with 24KG

Prasara

1.19.15 - Ballistics

Intu-Flow

KB Swings 24kg 10/10 on the minute for 12 minutes

Prasara cool down