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!