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Training Log–Jan 2012

31-01

Pullups – warm vertical 25/25/25 – work Horizontal 15/15/15 – raised the bar to belly button level, 3 min rest btw sets

Squats – warm – shoulder stand squats 25/25/25 – work – jacknife 40/40/45 – Progression standard!

Trifecta stretches level 3 – 30 sec – level 3 bridge for 15 then level 2 for 30

Plank  – side 30/30 – front – 60 sec

flat knee raise x 30

30-01

Rest day

Grip – level 2 – bar hang 30 sec

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 30

Vertical pulls – both -20 – L 15

Wall push ups – both – 20- L 15

29-01

Calf raises level 2 40/40/40

Pushups – warm – wall 15/15/15 – work – incline 40/40/45 - Progression standard!

Leg raise – warm - Knee tucks 15/15/15 – work – Flat knee raise 40/40/46 – Progression standard!

Trifecta stretches level 3 – 30 sec

Meditation 10 min

28-01

Rest day

Total rest


27-01

Rest day

Trifecta stretches level 3 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25


26-01

Bridges – warm -short bridges 15/15/15 – work – straight bridges 20/20/20

HSPU – warm  – wall hand stand  – 30 sec- work – crow stand – 15/30 sec

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Vertical pulls – both -15 -L 15 -R 10

Wall push ups – both – 15 – L 15 – R 10 

25-01

Rest Day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

24-01

Pullups – warm vertical 20/20/20 – work Horizontal 15/8/5 – form better – need to stop feet slipping

Squats – warm – shoulder stand squats 15/20/20 – work – jacknife 40/40/40 – Progression standard!

Aikido


Trifecta stretches level 3  30 sec,

bridge = 15/15 sec – some support from head

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Vertical pulls – both -15 -L 15 -R 10

Wall push ups – both – 15 – L 15 – R 10 

23-01

Rest Day

Trifecta stretches level 3 sits & twists – 30 sec, level 2 bridge – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

22-01

Pushups – warm – wall 15/15/15 – work – incline 40/40/40 - Progression standard!

Leg raise – warm - Knee tucks 10/10/10 – work – Flat knee raise 40/40/40 – Progression standard!


Meditation 10 min

Trifecta stretches level 2 – 30 sec, level 3 twist

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Wall push ups – both – 10 – R 10 L 15

Vertical pulls – both -10 – R 10 L 15

21-01

Rest Day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Calf raises 25/25/25 level 2 next week add another 5 per set

Wall push ups – both – 20 – R 10 L 15

Vertical pulls – both -20 – R 10 L 15

(trying to even out arm size without over-training - 

been doing it for a few days without logging seems ok to keep it up so it goes in the log)

20-01

Rest day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

19-01

Bridges – warm -short bridges 10/10 – work – straight bridges 15/15/15

HSPU – warm  – Crow stand  – 20 sec- work – crow stand – 30 sec – still some wobble


18-01

Rest day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 20


17-01

Pullups – warm vertical 10/10/10 – work Horizontal 12/10/7 – worked on form

Squats – warm – shoulder stand squats 12/12/12 – work – jacknife 30/30/30

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 20

16-01

Rest day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank  – side 30/30 – front – 60 sec

flat knee raise x 20


15-01 - Dojo Picnic

Pushups – warm – wall 10/10/10 – work – incline 30/30/30

Leg raise – warm - Knee tucks 10/10/10 – work – Flat knee raise 30/30/30

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10

14-01

Rest Day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10


Karate & Aikdo


13-01

Rest Day – complete rest – rough day at work..


12-01

Bridges – warm -0 – work – straight bridges 20/20

HSPU – warm 0 – work – crow stand – 30 sec

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10


11-01

Rest day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10

10-01

Pullups – warm vertical 10/10 – work Horizontal 12/12/12 – last set after the knee raises

Leg raises – warm – flat knee raises 10 – work flat knee raises 20/20/20

Getting a clciking in my hip with the knee raises – maybe I should add a dozen or so to my stretch routine to help with hip mobility?

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

09-01

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

08-01

Pushups – warm – wall 10/10 – work – incline 20/20/20
Squats – warm – shoulder stand squats 10/10 – work – jacknife 20/20/20

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

07-01

Rest day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

Calf raises 20/20/20 level 2 next week add another 5 per set

Kaarate/Aikido classes

Kata practice 10 min – H nidan

06-01

Rest day – total rest

05-01

Bridges – warm – short bridges 10/10 – work – straight bridges 10

HSPU – warm 0 – work – crow stand – 10 sec

Dynamic stretches level 2 – 30 sec

Plank 60 secs
Meditation 10 min

04-01

Rest day
Dynamic stretches level 2 – 30 sec

Plank 60 secs
Meditation 10 min

03-01

Pullups – warm horizontal 5 – work Horizontal 10

Leg raises – warm – flat knee raises 5 – work flat knee raises 12/12

Dynamic stretches level 2 – 30 sec

Plank 90 secs – may cut this back to 60 if I do it every day with the stretches.
Meditation 10 min

Aikido class

02-01

Rest day
Dynamic stretches level 2 – 30 sec

Plank 30 secs
Meditation 10 min

01-01-12 Happy New Year
Pushups – warm – wall 10/10 – work – incline 20/20
Squats – warm – 0 work – jacknife 20/20

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Feb–new month, new challenge

I’m feeling stronger, and the mirror seems to be showing results, but the scale is mocking me, the tape measure is mildly encouraging, and the fat caliper is indifferent. The exercise is coming along well and the trifecta stretches are moving up to the next level.  The straight bridges have become ridiculously easy, and I’m struggling somewhat with the angle bridges, I will have to try a gentler angle and work it up (or down – depending on your POV).  The N hold I’m doing from push up bars.  Throwing in the daily knee tucks has greatly helped with the clicking in my hips, the clicking is quieter, goes away sooner and is not uncomfortable anymore.

While I’m down on the floor for the knee tucks I’m thinking I should also add in the hollow body progression: http://gymnasticswod.com/content/hollow-body-progression-pt1  This should help me to connect the upper & lower body better in martial arts movement.  The downside of this is that my nice short workouts are getting ever longer.

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Keeping the faith

So yesterday at work was hectic as all get out, and to compound the issue I had trouble sleeping the night before. Food was 100% paleo and exercise schedule was for a rest day. Had a big conversation with my relief before leaving work and then had to go find gas, so it was around 8:45 pm by the time I got home and started on dinner. So a day of total rest, with not even the trifecta stretches.

Today I went through the day at work with a sense of relief that it was my second rest day, and I just needed to do the calf raises and the trifecta. I did the calf raises at work while I was waiting for my lunch to heat. Hit the level progression target too. When I got home and filled out my training log, I saw that yesterday was my second day of rest, and somehow I had missed a day.

I was feeling so dog tired even to the point of considering skipping my trifecta stretches when I got home. So naturally I did what is starting to become a habit.

I got changed out of my work clothes and I got to working out. Push ups & leg lifts today at level 2. I did 5 more reps per set on the warm up sets than I did last week, and hit the hit progression standard (which I hit last week as well) and then added 5 reps to the last set. I’ll repeat that next week to ensure I’ve mastered it and then it’s progress time. After dinner of grilled pork chop and veg I did the trifecta at level 3, they all need a bit of work, but level 2 has gotten too easy. Given that today was pushup and leg lift day, I skipped the planks, knee raises and wall pushups that I’ve been adding to the trifecta.Since I skipped all of that I made sure to get my 10 min meditation in.

Progress has been good. I still have a bit of belly, but the love handles are mostly gone now. I’m certainly finding it easier to move around at work and at martial arts classes.

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Rest breaks

Changeover day today, and yesterday was the end of the workout week, so straight bridges and crow stands. That went well. I think I’m on track to level up to the next progressions by Feb 14. One thing I found out over at the dragon door forums that I had been curious about, but not seen in the book, is that my rest time between sets was probably too low.

I like the idea that this program is quick, and with the earlier progressions being relatively easy I didn’t want to get the ‘itis so my rest between sets was 30 secs to a min. turns out I should be looking at 3-5 mins.

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Mid Jan update

Another work week finished. The workouts have been going pretty well, the food has been ok, and this week for two days in a row I saw a new low on the scale. Of course I went and ruined that on Friday night, and was back up again this morning, but never mind, I’m sure I’ll dip back down again.

Lately I’ve been noticing that the big belly out front has turned into more of a pouch, and I am starting to see/feel the beginnings of obliques. Woohoo! I’ll give it another week or so, by which time I think I will have locked in that sub 80kg weight, and will take some more pics and measurements. The belt I bought in July after losing the initial wheat bloat is about ready to have a new hole punched in it. After threatening to bust out of my 36 in jeans, the 32s I got in October are starting to feel loose.

Along with the daily trifecta twists, I have now started to do additional vertical pulls and wall press ups. I do the first set using both arms and then do another set with my right arm, and a set of more reps with my left arm. The idea is to work on balancing out the size differential between my arms, without over-training. I need to be very conscious of the CC philosophy of taking it low and slow in order to maintain the momentum. It is the regular work that is bringing the results, and the rest time that’s allowing the growth.
If tomorrow treats us to some actual summer weather I will ride my motorcycle, since I don’t have any scheduled tasks/appointments for the day (other than a workout of course).

I’ve been skipping the meditation sessions lately, and I need to get back to them.

21-01

Rest Day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Calf raises 25/25/25 level 2 next week add another 5 per set

Wall push ups – both – 20 – R 10 L 15

Vertical pulls – both -20 – R 10 L 15

(trying to even out arm size without over-training – been doing it for a few days without logging seems ok to keep it up so it goes in the log)

20-01

Rest day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

19-01

Bridges – warm -short bridges 10/10 – work – straight bridges 15/15/15

HSPU – Crow stand – 20 sec- work – crow stand – 30 sec – still some wobble


18-01

Rest day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 20


17-01

Pullups – warm vertical 10/10/10 – work Horizontal 12/10/7 – worked on form

Squats – warm – shoulder stand squats 12/12/12 – work – jacknife 30/30/30

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 20

16-01

Rest day


Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank  – side 30/30 – front – 60 sec

flat knee raise x 20


15-01 – Dojo Picnic

Pushups – warm – wall 10/10/10 – work – incline 30/30/30

Leg raise – warm - Knee tucks 10/10/10 – work – Flat knee raise 30/30/30

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10

14-01

Rest Day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10


Karate & Aikdo – Green Belt Woohoo!


13-01

Rest Day – complete rest – rough day at work..


12-01


Bridges – warm -0 – work – straight bridges 20/20

HSPU – warm 0 – work – crow stand – 30 sec

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10


11-01

Rest day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

flat knee raise x 10

10-01


Pullups – warm vertical 10/10 – work Horizontal 12/12/12 – last set after the knee raises

Leg raises – warm – flat knee raises 10 – work flat knee raises 20/20/20

Getting a clciking in my hip with the knee raises – maybe I should add a dozen or so to my stretch routine to help with hip mobility?

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

09-01

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

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Motivational Mojo

I’m pretty happy with things at the moment, been a tough week at work this week, what with one thing and another, mostly other people it seems – everybody just seems to go off the deep end really quick at this time of year. Employees do silly things that they wouldn’t usually do, management over reacts etc. Never mind I have the rest of the week off, and go back for xmas eve & xmas day – Joy!!
The windows are all in and completed, the recent rain held up progress on the final touches, and they look great.

Food has been well within 80/20 (except the dreaded diet coke) and the exercise & stretches have been good. I need to do vertical pulls and shoulder stand squats today. It has been a really long 12 hour work day and I have just had dinner (bacon & eggs) and I don’t quite feel like it. If I skip it, it will be the first time I have deviated from my set program since the beginning of the month. This is the best motivation for not skipping tonight, so I will let dinner settle and give it heaps. Considering I often do a workout at 3am on a nightshift, doing one at 10pm shouldn’t seem so bad eh?

Nek minnit….

Ok, so I decided it was time to get to work on the LHT:
Vertical pulls – warm 10/10 Work 40/40/40 – progression standard!!
Shoulder stand Squats – warm 10/10 Work 50/50/50 – progression standard!!
Dynamic stretches – level 2 30 secs
Meditation – 10 mins Seiza

A month or so ago I would have skipped it and had a couple beers instead. I consider this a success, despite the diet coke.

Tomorrow the sun will be shining, I will have a flushable toilet again, and I don’t have to go to work.

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Mystery solved

polls_207px_MysteryInc_0148_61738_answer_7_xlargeWent back to the Dr today to find out why they wanted to see me. I LMAO all the way home again. Turns out the PSA result was excellent, the total cholesterol was only just over the limit for ‘normal’ and was of no concern to her at all. For some reason they also gave me a driver’s medical too and it seems that was a ‘cock up’ (said in the best eastern european accent).

It turns out that the reason they wanted to see me is that my Haemoglobin count is slightly low, which may indicate me being slightly anemic. This means I need to eat more red meat, eggs and veg before another test in 8 weeks time.
I had been dead worried it was cholesterol and thatt I was going to get the spiel about cutting back on eggs, red meat and dairy. LMAO all the way home. Extra half a steak with dinner tonight and some spinach fresh from the garden, along with the usual day’s 4 or so eggs.

Frankie_Says_Relax_Design_by_mrockzBlood pressure was 120/60 – I was like – “yeah this is a comfy chair, and I’m feeling relaxed”.

Harvested a bunch of red onions and pulled a whole lot of weeds.
Rest day for the convict today, but had a Karate class and did stretches there – the CC2 stretches seem to be really helping with the karate stretches.

Windows are all in, some finishing work still needs to be done – next week for that.

Today was a fantastic day.

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Installing Windows – Please wait..

It was a long week at work, the whole process was in a state of flux, and while I was able to get it settled down, despite a lack of most of the crucial raw materials, I was still being second guessed by everyone who thought they had input to give. Unfortunately they can advise as much as they like, and I do I like to take good advice on board, but whether the advice is right or wrong, they can continue on their way, while I’m the one who must carry the can. I do often seek the counsel of these people, but yesterday I needed to remain resolutely on my own path, and I made that clear. Hopefully I was blunt enough without being nasty. We shall see.

392700_2251416845410_1247931996_31846282_1668318535_n
387393_2763049845433_1533459679_32734824_1019782845_nThe guys came to start fitting the new windows today, so there was no post shift week sleep-in to be had, I was up early to clear away junk and remove curtain rails etc. They have another day of it tomorrow too, so still no sleep-in on the horizon. I will shoot for an early night tonight.

Today was the day to see the Dr again re my blood test results, however when I got to the surgery, there was a power cut. Did you know that modern drs can’t practice medicine without electricity? Apparently the lab only sends results via email, and all patient records are computerised. The Doc had no clue who I was, or why I was even there, despite sending the letter asking to see me. The receptionist could not rebook me without her PC but promised to call me at home and confirm a new appt when the power came back on. I wrote my name and number down on a piece of paper for them – how old fashioned. Anyway, I go back there tomorrow morning.
So yesterday was a scheduled rest day re exercising, and with all going on I didn’t even get my stretches in.

Today I did level 2 stretches for 15 secs and the vertical pulls and shoulder stand squats. I made the progression standard fairly easily for the pulls, but will stay on this level for the rest of the month, only really 2 more times of that exercise. I beat the intermediate level on the squats, and need to hit progression level on the next work out, as the plan is to get to progression level on the third week, and repeat it on week 4 before moving on in week 5.

Foodwise things have been a good 80/20.

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Back to work

Had an eventful night shift with a lot of plant issues affecting operations. Got home and went directly to bed and was out by the time my head hit the pillow. During the night I had a couple of apples, some HB eggs and some almonds as well as a couple cups of coffee and a hot chocolate.

Slept all day, then went out for dinner with the harem. I had a sirloin steak and veg then had to go directly to work. The scales are back in the region of where they should be again too.

At work I got in my CC2 level 1 stretches. Tomorrow will be hill sprints, and the next day push ups and leg raises. I mentioned a while back that DW had said that my arms had been getting smaller, even with this very slow start on the CC program, I feel like that is being addressed.

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Hair of the dog

The start of the work week for me, and we start with a 12 hour night shift. Yay!
Today’s scale weight has jumped significantly. Beer & fish & chips will do that I guess, I expect it will be back where it needs to be in a couple of days.

It’s brilliantly sunny today, and I just spent 20 minutes out on the back porch, shirtless, grooming the dog. With the change of seasons he is shedding like a mofo. Gave some food scraps to the chickens – they are so funny to watch.

Too bad it wasn’t this sunny earlier in the week – I may have got the new windows installed, instead they postponed due to the weather forecast.  Have to wait until next week now.

I’m really enjoying the CC program, and so today was:
Level 1 stretches – 30 sec
Side kick stretches – 10 a side
Short bridges – warm 2 x 5, work 15/15
Headstand – warm 10 sec, work 30 sec

I also stumbled across this link: http://ironflinger.blogspot.com/2011/06/can-i-do-this-instead-of-that-no.html that also gives me confirmation that the softly, slowly approach will be good.

Then DW, who is a black belt in karate, and a brown belt in two other martial arts, helped me go over the roundhouse stuff I covered in class last night.

Mussels_Half_Shell1Breakfast was a handful of cold offal
Lunch will be steamed mussels and a salad from the garden
Dinner will be slow cooker lamb curry that will cook while I have a nap before work.
Then it will be eat and go.

I noticed the oregano was getting a bit overgrown, so have trimmed it back and have some drying in the oven.

Today is a great day.

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