8-5-19 - First pain free training session in over 2 years - KB 5x5

I get my knee finally better after 2 years, then I mess up my right shoulder again....but yesterday was the first pain free session in over 2 years. I am so out of shape.....

Intu-Flow

I used DBL 16kgs

A1. DBL KB C&P 5x5
A2. DBL KB Bent Rows 5x5

B1. DBL KB Swings 5x5
B2. DBL KB Squats 5x5

C1. Ab wheel rollouts (sort of) 2x5

Prasara Cooldown

1.3.17 - Been a while

Intu-flow

Dbl KB C&P Ladders - 3x2,4,6,8,10 w/2x16kg

Prasara cool down

5.10.16 - Swings

Cut the grass then the training session

Intu-Flow

Wall Slides

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

Prasara cool down

5.2.16 - ROP.... yeah you know me.

Intu-Flow

Wall Slides

Halo - 1x10/10 with 20kg

Ladders - 5x1,2,3
A1. OA KB C&P - 32kg
A2. BB Rows - 205#

Prasara cool down

I had to go heavier today. After only doing Intu-Flow and Prasara the last 2 weeks, I had to hit the steel.....

4.20.16 - Progressive Yoga C

Wall Slides 5x10

Intu-Flow

20 min Progressive Yoga C - kicked my ass.

4.19.16 Progressive Yoga B

wall slides - 5x10

Intu-Flow

20 min session of Progressive Yoga B

4.18.16 - Progessive Yoga A

Intu-flow

20 min Progressive Yoga A session

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

9.9.15 - 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

9.2.15 - 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

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

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