Sunday, March 17, 2013

Sunday the 17th


push ups 20,17,10 ----tired, dips and the 75 or whatever from yesterday.
chins on rings 3x8 ----rings much nicer than the grips on my suspension straps. +1 for the new wooden rings from


knees to side
rev. bench
rev. pullover
cobra dog scorpions
dirty dogs
neck mobz
table maker
straight bridge
glute bridge with block
playing with plough/shoulder stand
playing with back bridge

no counting of anything, just working the positions and movements.

nice, just recovery day. Rings (smaller diameter, better grip) seem to have relived the stress on my right elbow).

Saturday the 16th


push ups: 15/15/17/16/16 = 79
chins: 5/5/5/5/5/5 = 30

most of the day away from the house, few chances to chin.

We went to Goodwill, and I saw it: grimy and discolored, it's chrome speckled with rust, I finally found what I have been looking for for a couple of months: a walker! $4.99! It's awesome, after a thorough cleaning. Totally stable folding dip station. I am pleased.

Also bought the rest of the pieces for the Reverse Hyper, and 6cu ft of peat moss for the garden.

work: roll, stick, quads a little rough, but pretty good. Consistency is yielding results.

TGU 1x18#, 1x26# pretty good.
Hip Thrust, elev. 20
1LRDL 5x18#, 3x26#, 3x35#, 3x44# not too bad...a little unstable, but not bad.
Band good mornings red 10, black 10, rr 10, rb 10, bb 10 ---2xblack is a good tension.
face wall handstands 4x30s should not have done the last one, too tired to come down smoothly.
walker dips 6/5/5

walked the dogs to cool down.

good, not spectacular, 7 of 10

Friday the 15th

AM walked the dog.

push ups: 23,20,14
chins, straps: 5,5,5,4
chins, bar: 5,5


roll, already warmed from doing shit outside.


mtn. climber (out) 10
groiners 10
OHS band squats 10
back lunge 10
cossacks 10
1 leg squat off step 10

x2 I realize looking at Croman and Wolverine that I have a condition factor of zero! I will think about correcting this. Later.

top position hold, strap 3x10s
hor. row feet above shoulders 3x5
hanging leg raise 3x3

good one. A little tired, but good 7 of 10 for 'kinda lazy, but not too shabby'.

Tuesday March 12th

AM push up w/ one hand on a basketball 14, 14, 10, 10
GTG chins, neutral grip on straps 3 reps 10 sets ---going easy, right elbow is not exactly sore, but talking a little about things. switched to the straps, which I've never done, tough! Callouses were getting aggravated.

Walked the dogs most every day, haven't been mentioning it. Usually about a mile.


rolled, nothing painful today!

frog stretch
supermans 4x10s
hollows 20,20,15,10s
plank, strict 30s

handstands, face wall 30s x3!
1LRDL 10, 10, 10

Good, easy, peaceful. Really pleased that the handstands are getting easier. Need to start looking at how to kick up into one.

Monday March 11

AM push ups: 20, 17, 15, 14 GTG chins 3 reps, 11 sets by 8pm..

This may take a bit to figure out how to record....I think I will add the GTG work either late in the evening or the day after, don't know how late I'll keep doing sets.

warm: foam roll, ball work, peanut, band dislocates, OHS, and chest stretch.

squats x10, 10 --SLOW hams to calves with a full stop, pause, and up again, 60 second bottom rest at end.
mountain climbers x10, 10 --feet to outside of hand, pulse, pulse, switch
groiners x10, 20
cossacks x 10, 20
alt 1lrdl x10, 20
1 leg squat off step x 7,8

strap push/row 10,10

kb rdl 35# 5, 5 --really slow, braced as hard as possible...this is where I'm hurting my back: I think I was so much stronger that I didn't have to work so consciously to brace. Now I lose the brace, position slips, and the old CNS shuts me down to protect the spine. Should be an easy enough fix if I can keep my head on it. So I'll keep my damn head on it! These were fine, but really tough to keep everything locked in tight.

band good morning 1x10 --just reinforcing the above.

YTL + face pulls x 5

very good. 8 of 10 for what it was

Sunday, March 10, 2013

Sunday the 10th

Roll and stretch session, back hips and hams. The winner: piriformis! So damn sore I couldn't even touch it with the lacrosse ball...

Nothing particularly interesting except a set of squats with bottom position rest, then moving the feet a touch closer, repeat.4x10 with 60-90 seconds rest at the bottom of #10...felt great, nice on the back, knees crackly and creaky. This is a good one, I'll keep it.

Much assistance from the dog, cat going insane at the window- birds are making a nest on a downspout just outside her favorite place. Probably wont see her until fall except in the gym...

Saturday, March 9, 2013

Saturday March 9

back still achy, so took it easy.

push up 4x15 full rest between sets. In for some Somatics in a few minutes.

Friday, March 8, 2013

Friday the 8th

Recovery, mobility, skill

roll/ball/stick, legs, back, glutes. Todays winner, the left quad! Ouch!
frog stretch
shoulder bridge---test. yes, the low back is sore. not awful, just sore enough to be kind to.
Somatics for low back
supports on straps 6x10s ---these are very very hard.
bar depression pronated 2x4
bar depression supinated 2x4 ---these felt great, these and the supports are kept.
down dog
3 way wrist stetch
neck mobility, sitting on heels.

45 minutes. I'll be taking it easy on the low back, last set of KB swings yesterday back no likey.

Thursday, March 7, 2013

Thursday the 7th

Thursday the 7th

roll hips, legs, stick to the calves, serious knots, but loosening.


jumping jacks 100
dirty dogs 10 each direction
hollow hold 25s
shoulder rolls 35 ed
arm circles 50 ed
neck mobs hundreds! These feel so good right now, and I can see way behind me into the past! I saw Napoleon!
dbombs 10
table makers 10
hip thrusts 20
straight bridge 20s ---these are harder than they look. Damn you, Al Kavadlo!
bird dogs 30s es
tall kneeling halo 18# x20
TGU to high hips position 18# x3 es


ladders in 20m
chin 1,2,3,4,5,1,2,3,4,4,1,2,3,4 =39 ---that first 5 took it out of me.
push up 1,2,3,4,5,1,2,3,4,5,1,2,3,4 =40 --feet elevated 9"

pike push up elev.18" ss/w horizontal body row 2 minutes rest 5x5

swings 12 reps EMOTM x6 ----the swings are too much on this schedule, I will either drop them for now or move them another time.

YTL + Face pulls x5

Very good, but the last set of swings felt no good on the last rep of the last set. Swings get deleted or moved. Maybe have 2 extra sessions of like 5 minutes of Compass with 6x10 with the swings

Wednesday, March 6, 2013

Wednesday the 6th

- recovery, stability, mobilty and skill work...and core and stuff...

foam roll hips/legs/glutes, ball work glutes
frog stretch
HAM slow, 5 pulses on each side then into pigeon, hang out there 2x
swiss ball arches, extensions, hanging out
wall facing handstands 14/15/14s
crow stand 9/7/5s
hanging leg raises 4.5/5.5/4
compass- one solid pass on left leg...everything else too unstable. worked all the pieces, warrior III, and all the transitions. good approach.
ninja chops x10
lunge chops x10 (hardly qualified as lunges, but it's a start!
hollow hold 35/28s
planks f49/r37/l37- only got the l37 due to sheer bloody mindedness
cobra dog scorpions SLOW, full slow breath at each position 3/3 really forgot how much I love this. I think I'll do it everyday....
ankle dorsiflexion, sitting, shins on roller, slight rocking. Just playing with these, not sure what the best approach is, but this felt good.

8 of 10 for feeling, maybe 7 of 10 overall. Need to come up with a real, simple rating system.

Tuesday, March 5, 2013

Tuesday the 5th

Tuesday the 5th

Yesterday was a full rest day. Walked the dogs, visited the chickens, cleaned up three bookcases and packed up some books to bring to the house.

Today was my first morning workout in a LONG time.

foam rolled, added in the arm pit/side of torso rolls from Defranco's Simple Six. I meant add in the 45 degree band stretch too, but spaced it.


jumping jacks 100
dirty dogs 15 each side/direction
hollow hold 30 seconds --legs in the right low position, arms at sides
shoulder rolls 50 es/d
arm circles 50 es/d
neck mobz 300+ ----quick payoff on this work, huge series of adjustment last night, improved ROM today!
table makers 10
hip thrust 20 floor
bird dogs 45s locked down tight. plantar flexion cramps suck.
tall kneeling halo 5x10#, 5x18# these are great! can't recall where I saw them, but they really force you to move the weight around your head...keeper.
1/2 get up series. Neck ROM awesome. Much smoother all around. good. work up to 3/4 soon if this keep on like this.

Warm up took 23 minutes, going slower, working the positions. This was a very good pace.


chins ss push ups, with 2 minutes between, and 3 minutes before next super set. Strength test.

chin 9, 7, 5
push 19, 14, 10

Holy shit! Totally unexpected! Given that on 1/2 I was still doing band assist, and had been stuck at 6s for weeks...strength gains are rarely linear, though I often forget. So now we just keep on and see where we are in a month...this is good.


strap push/row, steep angles 4x10

YTL+Face Pulls x5

back lunge/ cossacks 4x12 ---need to remember that I have really short legs, and not step so far back/wide.
KBRDL 26/35/44/53 x5 ---nice patterning! The hinge is stabilizing after my last SI joint issue. Lots more to go.

This one was a 9 out of 10.
Took 40 minutes exactly.
Narrow focus works...

Sunday, March 3, 2013

Sunday the 3rd

recovery, skills, core

walked the dogs a mile this morning, about to head out again.

Foam roll hips, legs, ITB calves & quads OUCH!
Ball work calves & glutes
HAM (from Mountain Athlete)

face wall handstands 10s, 12s
crow holds 7s, 7s
hanging leg raise 4,3,3
compass 3x each side. Standing on left leg much more stable, got it clean. Right leg, closer. Leg heights, balance still need work. r6, l4-5.
ninja chops with light club, 10/10
plank series 40/30/34r
Cobra Dog Scorpion 6
bottom squat pry stretch
stretch pecs

All good, 30 minutes.

Saturday, March 2, 2013

Saturday the 2nd

Walk a mile with the dogs in the AM snow. Pretty! Also did this yesterday, and saw many deer.

roll tspine, hams, calves ITB, glutes
jacks x 50
ddogs 20/20
hollow hold 2x20s
shoulder rolls x50
arm circles x100
neck mobz x300
dbombs x10
hip thrusts 18" x20
bdogs 30s/30s
/2halo 10# slowly
TGU series to 1/2 5/5 getting smoother 18# still hinky on the right side, but better

took 18 minutes


chin/push up ladders 30 minutes

p2,4,6,8 x4
c1,2 =43
p2,4 =86

rest 5 minutes

swing 35# 10xEMOTM x7 -- was shooting for 10 sets but started to lose speed. working on explosion! No slow, no slop.

YTL+ face pulls 5x

stretch hips, back, groin, supine twist, Brettzle. Brettzle as unlovly as expected after more than a year.

Good session 7 of 10. After the third set of push ups, had to widen feet to get 6s & 8s. other than that, good. Kept tight on all chins and push ups, better plank/glute firing today.

Friday, March 1, 2013

March the 1st

recovery, skills, core:

foam roll, ball work, back, quads, hams, ITB (ouch), calves (ouch), glutes (2x ouch!).

hip stretches, ham stretches

face wall handstand 3x10 sec
crow holds 3x3 seconds
hanging leg raise 3x3
compass work, holding basketball
BB halos & chops, slow slow slow
sitting ankle dorsi
hollow holds 2x10s
plank series 30/15/15
Somatics for low back

Everything felt good except on cramp on 1st crow.

Compass is terrible, needs much work.

Thursday, February 28, 2013

Thursday the 28th


jumping jacks
dirty dogs
hollow hold
shoulder rolls f/b
arm circles f/b
neck mobilizations
hindu push up
hip thrust
bird dog
table maker
TGU series

work, upper:

chin/push up ladder (1/2) 15 minutes

c-12321232123212 = 27
p-24642464246424 = 54

Felt good, moderately tough. Could have done 4s on chins but would have burned out. Form stayed 8 or 9.


strap push/strap row 3x10
YTL + face pull x6


back lunge x 10
cossack x10
split squat x10
KBRDL x5 18/26/35/44

cool down stretch, then too k the dogs out for a mile walk.

8 out of 10.

Tuesday, February 26, 2013


I do not love it when I am hurting!

Mostly better, post ribs and then a hip issue, though I am a little sick right now. In the past five days I have rolled a lot, used heat an NSAIDS on various sore spots, dome some squats, push ups, pull ups, and chins. At 7 on the chins, 4 on the pull ups, 14 on the strict push ups. So good work in the last month or so. March Template will be up in a day or so.

Friday, February 22, 2013


Ribs out on both sides have kept me mostly down. Somatics, walking a couple of mikes a day, some strap YTL & face pulls, hollow holds, a few chins, a few push ups, some crow stands. Should be back at it today.

Saturday, February 16, 2013

Saturday the 16th

Been quiet here as my left shoulder was being unhappy (floor presses? probably. Stick to the template!) and then yesterday my left hip/ low back joined in. Somatics, as always, are helping.

Tuesday, February 12, 2013

Tuesday the 12th

The continuing mutation of the template:

chin/swing 2/15 35#
push up 10
split squat 10
c/s 2/15 44#
cross crawl 10
waiters walk 35# x20 (still doing this as high knees)
c/s 2/15 44#
suitcase carry 53# x20 (high knees)
dbombs 10
c/s 2/15 53#
squat 20
thrusts 20
c/s 2/15 53#
table maker 10
row, blue 20 (this is a folded blue jumpstretch band, over the 53#, held in place with almost straight legs)
c/s 2/15 53#
rev lunge 10
cossack squat 10

floor press 53# x5/5, 44# x10/10 (one kb)
bent row, 53 x10/10, 44# x10/10

I think at this point I like what I have come up with- the template includes what I am viewing as 'foundation' movements. They cover a lot of ground, and are viable on their own. The more obvious 'strength' components- chins, dips, pike push ups, swings, goblet squats- get mixed in however makes sense based on how I feel. Coupled with dumping 99% of the dairy I was eating (several ounces of creak in the morning, cheese with lunch, ice cream on occasion) I have a very nice recomposition going on. Putting muscle back on, losing fat. No change on the scale at all, really, as I vary between 187-190 for the past six weeks or more. All is well.

Sunday, February 10, 2013

Sunday the 10th

rolled, FF.

warmed up, using the usual template, but alternating push ups and dbombs x5 after every other exercise.

work: near max on all sets, one minute between exercises, 5 between sets.

chin 7,6,5
pike 10, 8,8 24" elevated
row 7,5,6 feet elevated
dips 9,8,8 red band

then three sets SS tri pushdown (band) and DB curls, no rest.

Thursday, Friday, Saturday

Thursday got a short workout in:

chins 1,2,3,4,3,2,1
push ups 5,5,5,5,5,5,5
squats 10,10,10,10,10,10,10

Friday & Saturday out & about in Nashville getting our new dog.

Wednesday, February 6, 2013

Wednesday the 6th

Yesterday was a no rest rest day: our once a month trip to town for food and such.

Today was a no rest rest day as well, prepping stuff for a fence project, though I did do 2 sets of 5 chins. The first set was killer, sternum smacks the bar on all five- perfection! The second set was legit. All for today.

Sunday, February 3, 2013

Sunday the 3rd

morning: walk for a mile or so, Somatics, FF.

afternoon: rolled, FF, sticked a vicious calf knot. Then did the standard warmup with some variations:

split squat x20
cross crawl x10
push up x10
waiters 26# x25
suitcase 53# x25
squat x20
dbomb x10
thrusts x10
tables x10
row, blue x20
rev. lunge x30
dbomb x5
TGU 18# x6 --->something off from right/left sides...add in these very light everyday to se what's up.

work: 15 minute sets

chin 5/4/4/4/4 =21
pike 7/5/6/5/5 =28 elevated 24"

row 10/10/10/7= 37 black band
dip 6/6/6/7 = 25 black band

earth, keren ann.

Saturday the 2nd

morning: walked a bit, Somatics, bracing practice.

afternoon: Somatics, bracing, 10 minutes club work.

Friday, February 1, 2013

Friday the 1st

morning: walked for 45, Somatics. about 27 degrees for the walk.


warmed, rearranging the order of things to make a bit more sense, and adding 1 chin or pull up after each exercise. Was good.


chin x2
swing 35#x16
goblet 35#x5

on the 2:30, 4x.

access: beach scissors, blue band pressdowns, kneeling halos, curls. very beachy!

also: more work on bracing, while walking, sitting, and doing some Mc Gill exercises. See how it goes.

also, pt. 2: energy is terrible, time to add some carbs back in. been a few weeks of only carbs being salad greens (which amazingly are still coming on strong) and one quarter of a TJs 85% bar- which is like 8 grams a day, total. Not enough right now. Tonight, I'll grill a potato.

Thursday, January 31, 2013

Thursday the 31st

Rest day. Felt good. Walked to the cabin, fed the critters, collected tonights veg, and split a barrow full of wood.

Wednesday, January 30, 2013

Wednesday the 30th

morning: walked 45 minutes fast, then cooled, Somatics. Kept bracing the whole walk, which made me feel my hip muscles much more. Very good.


worked out, standard FF/rolling/stick/ball etc. Felt very good going into the warmup. I decided to split the upper/lower portion of the session...last two sessions left me blasted.

did the full warm up, all moves getting stronger and smoother.


chin 5,5,5,4
pike 5,5,7,7
row 8,10,9,10

full rest between sets, 4-5 minutes.

cool down.

Tuesday, January 29, 2013

Tuesday the 29th

Walked for an hour and a half, back got sore at the end, resolved with conscious bracing. Got home, got into the 90/90 neutral position from FF, chilled out for ten, did Somatics arch & curl ex., feels good. Tired, but fine.

Monday, January 28, 2013

Monday the 28th

Walked for an hour, 8:30-9:30. Awesome morning, fine weather. Thought the dog was going to chase the neighbors cows. Shouldn't have worried, she was only interested in rolling in their poop. This is why she lives outside.

After, FF & Somatics. Will workout later.


chin 3
goblet 44# 5
row 6
pike (elev)5
swing 44# 10

x 5, 25 minutes

access: tri ext. x 10, curl x10, HKR x5 x2

Cool down stretch, Somatics.

Sunday, January 27, 2013

Sunday the 27th

Somatics in the morning.

Later, some FF, work on crow, headstands, wall supported handstands. Hanging l-sit practice- much better than I expected, though not actually good!

Saturday, January 26, 2013

Saturday the 26th

See previous post for Template of workout.

46 minutes from warmup to end or work sets.
2 circuits with 4 minutes rest in between.

chin 4,6
goblet 35# 5,5
row 6,6
pike push 6,6
swing 35# 15, 15

tricep ext. x 15, assisted dips x7 (not in template, tsk tsk!)
rollout from knees x5


I came up with the Template after tweaking my neck doing an exercise that is on my currently 'banned' list...banned only because I tend to do myself harm, it a big list and most of the included exercises will someday return.

I decided to create my own version of a "Dan John Epic Warmup" to help keep me on track. Also, it makes programing very easy, as most critical movements get hit before I even get to the 'workout'. There were originally three versions of the 'workout' portion, but I am trying to embrace simplicity so I decided combine them all.

Should do me good as I move into being 46 next month.

Template for now to March 1st

Foam roll back, hips, ITB, piriformis, FF upper back, Legs to sides.

1. waiters walk high knees x20 each side
2. cross crawl x10
3. split squat x10
4. push up x10
5. squat x10
6. chin x easy
7. hip thrust x20
8. crappy push up x10
9. table maker x10
10. D-bomb x10
11. reverse lunge x10
12. row x5
13. TGU x6

Work: Sets and set structure will vary.

1. Chin x Hard
2. Goblet x Hard
3. Row x Hard
4. Pike x Hard
5. Swing x Hard

Finish: plank series, kneeling ab wheel, Hanging Knee Raise, crow stand, walk the wall to handstand, bridge, reverse push up. Pick one or two.

Cool down: FF upper back, stretch hips, chest, hamstrings, Somatics. Sit quietly 5-10 minutes.

Wednesday, January 23, 2013

Wednesday the 23rd

Warmed up, started to work out, tweaked my neck. Called it short, but did:

chins x6, 6, 4
kb press 35# x10, 10, 7

Tuesday, January 22, 2013

Tuesday the 22nd

Woke up an hour and a half later than usual, very sore, ended up with a major headache- I suspect my dbomb/chins from yesterday are to blame. Rolled, Somatics, FF, joint mobility.

Monday, January 21, 2013

Monday the 21st

warm: foam roll/lacrosse ball soft tissue, glute bridge, band dislocates, band OHS, push ups, light bottoms up presses, prying goblets.

work: 23 minute ladders

chin x1
dbomb x2
thrust x3

in a 1/2/3 ladder, so it looks like:

chins 1,2,3
dbomb 2,4,6
thrust 3,6,9

ended up with 5 ladders + 1 rung of the 6th for:

31 chins
62 dbombs
93 hip thrusts

cool down. nice one.

Sunday, January 20, 2013

Sunday the 20th

Rest day. Lots of walking up & down the ravines & gullies that make up our property lines, marking trees.

Saturday, January 19, 2013

Saturday the 19th

warm: 1/2 tgu, arm circles, body rotations, push ups, squats, r. lunge, body row. 10 minutes.


timer set at 3:30
swings 35# x10
body row x5
rev. lunge x20
rest until next bell, but keep moving in some fashion- shadow, slow knees, etc.


cool down, stretch, bar hangs

Friday the 18th

warm: 10 minutes ff, mobility drills.

10 squats
5 dive bombers
5 pike push ups
x5, 2-3 minutes rest between sets.

cool down, stretch.

Thursday, January 17, 2013

Thursday the 17th

warm: waiter walk, cross chop, 1/2 kneel press, goblet squat, halo, push up.


chin/push up/goblet squat 4 rounds on the 5 minutes.


stretch & cool down.

Tuesday, January 15, 2013

Tuesday the 15th


Swings 20s work/30s rest 10 rounds.
averaged 13 swings on the sets I counted, so 130 reps.
SS x10
SLSquat x10 knee to ball
BSS x5 wow! very hard!
SLDL 18# x10
RDL 26# x10

Stretch, FF exercises. Nice. We'll see how I feel tomorrow.

Monday, January 14, 2013

Saturday, January 12, 2013

Thursday, January 10, 2013

Thursday the 10th

Somatics in the morning, then sets of chins and pike push ups during the day.

chins/pike push ups (feet elevated 18") 4/6x 7 sets throughout the day.

Wednesday, January 9, 2013

6th to the 9th

Basics! Somatics, pull ups, chins, squats, pike push ups. Just doing enough to see improvement.

Sunday, January 6, 2013

Saturday the 5th

I did much clean up at the cabin, found a stray horse, did pike push ups an pull ups. Things are getting good.

Friday, January 4, 2013

Friday the 4th

Yesterday did some chins, push ups, pike push ups. Feeling pretty good.

Today mostly firewood & animal feed moving...definitely improving.

Wednesday, January 2, 2013

Wednesday the 2nd

First non-corectives session.

chins with assist
push ups
pike push ups
split squat
side lunge

2 sets of 6 of each, or thereabouts. Knees are creaky!