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.