Went for a little 10 miler after work. Did some conditioning exercises after every mile.
Went something like this:
1mile/100 lunges - (50 each leg) walking
1 mile/ 100 Hindu Squats
1 mile/ 50 in cadence mountian climbers.
1 mile / 2 minutes leg lift at 45 degrees and hold (30 second sets)
1 mile / 2 min of torso lift at 45 degrees and hold (30 second sets)
1 mile / 100 standing torso twists. flex glutes and let trailing foot pivot, stretches the hip flexors.
1 mile / 50 in cadence flutter kicks
1 mile / 100 hindu squats
1 mile / 100 lunges - (50 each leg) walking.
last mile, go inside house, start crying.
My legs feel like crap O-la. I guess that's why I did it.
Friday, January 30, 2009
Thursday, January 29, 2009
Thursday Workouts
Got off my arse this morning and went to yoga! Finally! I don't feel like such a slacker now.
Did a quick workout at lunch.
6 minutes of Indian Club swings
2 sets 40 reps kettlebell snaches 35lbs 20 each arm
1 set 40 reps kettlebell swings 35lbs 20 each arm
3 sets of 30 reps bulgarian bag swings. 15 each direction
This workout went really well, I would jog about 40 yards between sets.
After work I did some stretching of my hip flexors, and some back bridges, and wall walking.
Wall walking is where you are two foot lengths away from the wall with your back facing the wall. Then flex your glutes and begin to lean back till your hands touch. Then you walk your hands down the wall leaving your feet in place. If your hip flexors are flexible enough, you can do this no problem. Mine arent so Its hard as hell, but getting alot better.
Then I hit a quick workout with the kettlebells.
3 sets 20 snatches. 10 each arm
3 sets 20 swings. 10 each arm.
Afterwards, I went to kung fu and tai chi practice. I am preparing to test for 1st brown in kung fu, so after stretching and drills I worked on my material.
In tai chi, I am preparing to test for blue sash. So I am working in the tai chi sword form. I basically have it down now, I just need to work through the form with proper tai chi breathing.
On tai chi 24, I am pretty good with this. I have really been focusing on breathing properly and am aware of my weight in each movement of the form.
Did a quick workout at lunch.
6 minutes of Indian Club swings
2 sets 40 reps kettlebell snaches 35lbs 20 each arm
1 set 40 reps kettlebell swings 35lbs 20 each arm
3 sets of 30 reps bulgarian bag swings. 15 each direction
This workout went really well, I would jog about 40 yards between sets.
After work I did some stretching of my hip flexors, and some back bridges, and wall walking.
Wall walking is where you are two foot lengths away from the wall with your back facing the wall. Then flex your glutes and begin to lean back till your hands touch. Then you walk your hands down the wall leaving your feet in place. If your hip flexors are flexible enough, you can do this no problem. Mine arent so Its hard as hell, but getting alot better.
Then I hit a quick workout with the kettlebells.
3 sets 20 snatches. 10 each arm
3 sets 20 swings. 10 each arm.
Afterwards, I went to kung fu and tai chi practice. I am preparing to test for 1st brown in kung fu, so after stretching and drills I worked on my material.
In tai chi, I am preparing to test for blue sash. So I am working in the tai chi sword form. I basically have it down now, I just need to work through the form with proper tai chi breathing.
On tai chi 24, I am pretty good with this. I have really been focusing on breathing properly and am aware of my weight in each movement of the form.
Wednesday, January 28, 2009
Wednesday was a Good Day!
Today was a little better than yesterday!
I didnt get up and go run like I should have, so shame on me!
But, at lunch I did a little workout with the Bulgarian Bag and the kettlebell.
2 sets 40 reps kettlebell swings 35lbs. that 20 with each arm.
2 set of 20 bulgarian bag swings, 26lbs. thats 10 to the right and 10 to the left.
1 set 200 hindu squats.
After work I did:
4 sets 30 bulgarian bag swings.
2 sets 20 kettlebell snaches. 10 each arm
2 set 40 kelltebell swings. 20 each arm
Then off to Bikram Yoga for 1.5 hours of sweat, and stretching.
Not bad, but still building, I really need to get serious with some core exercises.
I didnt get up and go run like I should have, so shame on me!
But, at lunch I did a little workout with the Bulgarian Bag and the kettlebell.
2 sets 40 reps kettlebell swings 35lbs. that 20 with each arm.
2 set of 20 bulgarian bag swings, 26lbs. thats 10 to the right and 10 to the left.
1 set 200 hindu squats.
After work I did:
4 sets 30 bulgarian bag swings.
2 sets 20 kettlebell snaches. 10 each arm
2 set 40 kelltebell swings. 20 each arm
Then off to Bikram Yoga for 1.5 hours of sweat, and stretching.
Not bad, but still building, I really need to get serious with some core exercises.
Tuesday, January 27, 2009
I Wussed Out
Today I had these big plans to go to yoga in the morning, then at lunch I was going to do some kettlebell swings and bulgarian bag swings.
NO DICE!
I woke up, feeling, not too bad, but talked myself out of yoga.
At lunch I didnt do anything because, my hips and lower back were still a little sore from Sunday.
I did end up going to kung fu and tai chi so I get some kind of saving grace there I think.
Old man winter came down to visit us today so its going to be cold as hell in the morning, but hopefully there will be no wind and I will do my run.
We will see.
NO DICE!
I woke up, feeling, not too bad, but talked myself out of yoga.
At lunch I didnt do anything because, my hips and lower back were still a little sore from Sunday.
I did end up going to kung fu and tai chi so I get some kind of saving grace there I think.
Old man winter came down to visit us today so its going to be cold as hell in the morning, but hopefully there will be no wind and I will do my run.
We will see.
Monday, January 26, 2009
BoohYa!
I hadn't heard that expression probably in 10 years. I am going to bring it back, well maybe.
Great news today, the short rope came in along with my Bulgarian Training bags.
The Gerard Trap bar did not come in, but I have enough to keep me busy for now.
I watched the "How To" video for the bags. Wholly shit, brother! We did not have wrestling or powerlifting in my high school and as far as the wrestling goes. Thank God!
This training bag was designed by an Olympic wrestling champion and he is now the coach at the U.S Olympic wresting training camp.
Those dudes have some power. Torsos that are like brick walls. Strength up,down,sideways,crossways, backwards you name it they have some strength. And some hellacious muscular endurance.
For endurance running, I dont see the need to get my heartrate that high, but I am going to do it anyway because I think it will pay mad dividends.
For today, I just went to Bikram Yoga. It was an hour and half of sweat and almost some tears. I am getting much better, with marked improvments in flexibility and balance. I was finally able to grab both my ankles and do the bow pose on the floor. That was a big step. I still cannont do camel pose, but I will get there one day. I needed the good stretch and will be back tomorrow morning. 0600.
Well, I had some more thoughts but In the middle of writing and doing laundry and vacuming I forgot.
Great news today, the short rope came in along with my Bulgarian Training bags.
The Gerard Trap bar did not come in, but I have enough to keep me busy for now.
I watched the "How To" video for the bags. Wholly shit, brother! We did not have wrestling or powerlifting in my high school and as far as the wrestling goes. Thank God!
This training bag was designed by an Olympic wrestling champion and he is now the coach at the U.S Olympic wresting training camp.
Those dudes have some power. Torsos that are like brick walls. Strength up,down,sideways,crossways, backwards you name it they have some strength. And some hellacious muscular endurance.
For endurance running, I dont see the need to get my heartrate that high, but I am going to do it anyway because I think it will pay mad dividends.
For today, I just went to Bikram Yoga. It was an hour and half of sweat and almost some tears. I am getting much better, with marked improvments in flexibility and balance. I was finally able to grab both my ankles and do the bow pose on the floor. That was a big step. I still cannont do camel pose, but I will get there one day. I needed the good stretch and will be back tomorrow morning. 0600.
Well, I had some more thoughts but In the middle of writing and doing laundry and vacuming I forgot.
Sunday, January 25, 2009
2 A Days
Went for a little more action this afternoon.
Here is the workout.
50 kettlebell swings 35lbs 1 set. killer
200 hindu squats 1 set. also very killer
10 pull ups.
5 minutes of jump rope with a 2lbs rope.
100 yard farmers walk with 45lbs dumbells for 2 sets.
4 sets 50yards of bear crawls
4 set 50 yards of lunges with 12lbs medicine ball
10 kettlebell presses each arm 2 sets
10 kettle bell snatches each arm.
Getting a little more intense, but still feeling my way around.
We will see how this week plays out.
Here is the workout.
50 kettlebell swings 35lbs 1 set. killer
200 hindu squats 1 set. also very killer
10 pull ups.
5 minutes of jump rope with a 2lbs rope.
100 yard farmers walk with 45lbs dumbells for 2 sets.
4 sets 50yards of bear crawls
4 set 50 yards of lunges with 12lbs medicine ball
10 kettlebell presses each arm 2 sets
10 kettle bell snatches each arm.
Getting a little more intense, but still feeling my way around.
We will see how this week plays out.
Nice Weekend, So Far
Well yesterday I ran the Endurathon 25k run in Bulverde.
I ran a 9:45 pace so that brought me in at about 2.5 hours. It was little slower than last year, but I have not been working on speed at all so I was okay with it. I tried to run it on two hand helds, no salts and no gels. Its only 15.5 miles, but I wanted to see how my body would respond.
As I thought, It started getting pretty tight about mile 11. I ended up have about 4 cups of heed and had to refill one of my bottles at mile 13.5 . I took one Enduralyte and 2 sport beans. Thats pretty light for me. The course was very hilly, and it was cold with pretty significant wind gusts.
Today, I woke up early at 0630. I took my indian clubs, kettlebell, medicine balls and jump ropes to the practice field at the local high school and did a workout. Here is what it looked like.
3 min Jump Rope with 1lb rope.
Indian club swings, 1lbs clubs - 4 minutes. 2lbs clubs 2 sets of 3 minutes.
50 Hindu squats 4 sets
150 hindu squats 1 set.
35lb kettlebell 10 swings each arm 4 sets . 20 swings each arm 1 set.
50yards of lunges 4 sets
50 yards of bear crawls 2 sets
10 pull ups.
This is a sort of trial workout, I hope to "bring on the pain" in future workouts.
Till next time.
I ran a 9:45 pace so that brought me in at about 2.5 hours. It was little slower than last year, but I have not been working on speed at all so I was okay with it. I tried to run it on two hand helds, no salts and no gels. Its only 15.5 miles, but I wanted to see how my body would respond.
As I thought, It started getting pretty tight about mile 11. I ended up have about 4 cups of heed and had to refill one of my bottles at mile 13.5 . I took one Enduralyte and 2 sport beans. Thats pretty light for me. The course was very hilly, and it was cold with pretty significant wind gusts.
Today, I woke up early at 0630. I took my indian clubs, kettlebell, medicine balls and jump ropes to the practice field at the local high school and did a workout. Here is what it looked like.
3 min Jump Rope with 1lb rope.
Indian club swings, 1lbs clubs - 4 minutes. 2lbs clubs 2 sets of 3 minutes.
50 Hindu squats 4 sets
150 hindu squats 1 set.
35lb kettlebell 10 swings each arm 4 sets . 20 swings each arm 1 set.
50yards of lunges 4 sets
50 yards of bear crawls 2 sets
10 pull ups.
This is a sort of trial workout, I hope to "bring on the pain" in future workouts.
Till next time.
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