- Home from palm springs in the morning.
- KB dbl PR, 10/5x12kg
- BB BP, 3/2x95
- KB 5 walks up/down stairs from basement w/2x16kg in rack. Very hard.
- Evil wheel, 5/2
14 years ago
12/31/2009 - home from Palm Springs
12/30/2009 - Run, tourist activities
- Run through rocks behind WM fence - 1:17:52. Rock squats throughout run, 10 sets of 5.
- Went w/Mark, Laurie, Pia to date farm - no actual farm to see, but good date shake
- Living Desert - combo of zoo and arboretum w/lots of amazing cacti
- Dinner at Cactus Jack's
12/29/2009 - gym, Indian Canyon
- 2 sets of all exercises at Gym, 15 reps 1st set, R leg only on leg machnes 2nd set, most other machines 10 reps 2nd set.
- Return to Indian Canyon - excellent hike up west trail, then right and across ridge on west trail north. Return to parking via palm canyon trail. About 8 mi. total, maybe 2000 ft. of gain.
- Dinner (Italian) w/Laurie--Mark not feeling well
12/28/2009 - run, Tahquiz/India Canyons
- Run - circumnavigation of golf course, 1:03
- Tahquitz canyon - hike up to waterfall in hidden canyon
- Indian Canyon(s) - actually 3 canyons...short hike up through palms
- Mexican for dinner, then watched "Young at Heart"
12/27/2009 - Joshua Tree
- Long ride up through Desert Hot Springs to Joshua tree, then through the park.
- 2 short hikes and one long (3 mi.) one up Ryan's Peak.
- Quick trip to gym, 3 sets of calf raises (15, 15, 10)
- Dinner in La Quinta
12/26/2009 - run, hot springs
- Drove up to tramway, then up to 7000 ft., hiked around in about a foot of snow. Lots of kids sledding.
- Spa at Desert Hot Springs, nice warm pools but not too many bubbles. Ate lunch at hot springs.
- Run - back forth around WM fence - 37:06
- Dinner home, then played ping pong, watched "A Quantum of Solace"
12/25/2009 - run, weights, PS various
- Run - 57 min., outside of WM fence. Few sets of rock lifts - DL, CL, SN
- Weights @ gym - leg press up to 3@220, MP up to 3@90
- Went to tramway, but line too long, bought tickets for tomorrow
- Down I-10 to Joshua Tree - quick hike (2.5 mi.) up to Mastodon Peak. Great views.
- Dinner at Sherman's Deli - brisket, knockwurst reuben, key lime pie for dessert
12/24/2009 - travel to Palm Springs
- Day off from exercise - works wonders
- Arrived PS 11:30 a.m. to sunny weather
- Picked up car (VW Bug, fun to drive), got reference to Mexican restaurant in downtown PS
- Chocolate shop across from restaurant for dessert
- Indio is about 2o mi. SE of downtown PS
- Worldmark off the beaten path - Golf Center Pkwy.
- Switched rooms - music too loud for Pia
- Bought veggies, cheese etc. from organic grocery for dinner - nice meal
- Watched "A Night in the Museum"
12/23/2009 - KB PR, run, gyro, BB DL
- KB GTG presses w/dbl 12kg, 2/10. Holds at top with stretching (hard).
- Run on track, 2 mi., 7x200 pickups. 18:05.
- Gyro, independent, good session with focus on legs.
- BB DL, 5@165, 5@155, 5@145, 5@135. 1st set felt relatively easy.
12/22/2009 - KB 1-1, qi gong
- 1-1 session w/Kevin - focus on hardstyle swing and snatch. Many, many good corrections and three big messages for the day:
- swings with jump stretch band rock;
- need to spend a lot of time in overhead lockout position;
- work swings & snatches as a practice vs. a workout
- In evening, qigong session at dojo. 28 people showed, lots of fun. Legs pretty sore from KB session but otherwise a good practice.
12/21/2009 - BB SQ various
- Squat practice - videotaped overhead SQ stretch with broomstick, BB SQ w/bar, goblet SQ w/prying
- BB SQ - 5/5@95
- Walked around greenlake with Pia on the way to dinner - 3 mi. approx
12/20/2009 - SW, run, SW, stretching in evening
- 100 1H SW (10L/R x 5)@16kg
- Run - greenlake/woodland park. Route is here. HRM was on for 1st 100 swings in driveway so route shows 5 min. long (heart rate was not picked up either, which was the whole point). 5.5 mi., about 56 min., 10:10/mi.
- 100 1H SW (10L/R x 5)@16kg
- In evening, various groin/hamstring/calf stretches
12/19/2009 - taiji, stretch goof off
- Tai chi class in morning...glute/hip was a little sore but not too bad.
- In evening, various playing around with relax into stretch and bar position for BB front squat after listening to 2nd half of Dan John podcast.
12/18/2009 - complexes
- Tried some complexes (article here):
- BB complex (55 lbs.) - 3/6 of deadlift, good morning, bent over rows, overhead squat press, front squat, back squat) without setting bar down. Not easy.
- DB jabs - 15,15,10 L/R@10 lbs.
- Plate complex (25 lbs.) - 3 /3 L/R of back lunge w/twist, wood chopper
- Russian twists with 25 lb. plate, 3/10
- Other good links: Dan John on mass, 5/3/1.
12/17/2009 - Bike, BB DL
- 30 min. on trainer w/a few pickups. HR was above 120 after 15 min. and stayed there or above.
- BB DL - 5/5@135. Easy but scary
12/16/2009 - BB/KB various, run, gyro
- BB BP - 2,2,1@105, 3,3@95. Hard at heavier weight
- BB seated MP - 5/3@65. Seemed easy
- KB rows - 5/3@24kg. Pretty easy
- KB 2H DL - 5/5@24kg. Easy
- KB SQ - 2/5@24kg, 3/5@16kg. Not great depth w/heavier KB
- KB jabs - 10,10,10,5 L/R@10lb w/o stopping. Adding 5 jabs/side at a time
- Towel swipes to failure
- Ran to/from gyro, total 44:01, about 4 miles. Ran slow and felt good the whole way
- Gyro - private - lots of good ab stuff and postural corrections
12/14/2009 - UB various
- BB BP - 4/2@105
- BB seated MP - 5,5,3@65
- BB upright rows - 4/3@65
- BB curls - 4/2@65
- KB seated press 3/4@2x12kg
- DB jabs 3/(10L,10R)@10lb, no stops
- Towel swipes to failure
12/13/2009 - Run, taiji
- Ran to WEW, then to dojo, 1 hr. of low-key taiji practice, then ran home. Forgot to turn watch off at finish, so watch ran for another 10 min (route here). Total mileage about 8.9, time about 1:54, 11:40/mi.
- All running for the day was run/walk, as much running as felt reasonable, then a little walking. Glute is tired but doesn't hurt too bad.
12/12/2009 - taiji, light upper body BB
- Walked to taiji class to test glute...felt pretty good. Only did last hour of class and no partner work. Walked home from lunch, total walking about 5 mi.
- BB BP - 3/3@75, 3/3@85, 2/3@95
- BB seated MP - 3/5@55, 4/5@60
- BB upright rows - 5/5@55
- BB curls - 5/4@55
12/11/2009 - BB DL bad times
- Started sets of 4@165...on 5th set, 2nd rep, left glute failed about a foot off the ground. Workout was terminated at that point. Got ice/heat on it pretty quick, took NSAIDs, and felt a little better by end of day.
12/10/2009 - BB SQ, KB CL/PR, run
- BB SQ - 8/3@105, 1/5@115, 2/2@125, 1/1@135. Call me smolov jr.
- KB CL/PR - GTG 5/3 L/R @16kg. One clean per press.
- Run - plain old green lake. 3.5 mi., 34:04, 9:46/mi. Data is here.
12/9/2009 - SW, Gyro
- KB swings - 2 rounds (1.5 hrs apart) of :15/:15 10/10@24kg. Forearms pumped out on both rounds in 9th-10th sets.
- Gyro - good session, moved leg weights up to 40 lbs./leg
12/7/2009 - SN, SQ
- In AM - KB SN, 10L/R@12, 5L/R@16, 10L/R@12, 5L/R@16
- In PM - BB SQ, 8/3@105, 1/5@115, 2/2@125, 1/1@135
- KB Farmers walk, 2x16kg, 5/50 steps on toes.
12/6/2009 - taiji practice, UB work
- 1 hr taiji practice after WEW, at the dojo so out of the cold. Focused on dan tien circles and generating movement from the center, no form work.
- Superset: seated KB press, 2x12kg, 5/5; plate DL, 45lb, 5/3
- Superset (25 lb pack): step ups 5/10; pullup negatives 5/5
- Superset: KB clean, 20kg, 3/5; KB row, 20kg, 3/5; DB jabs, 2x15lb, 3/10
12/5/2009 - BB SQ, DL, taiji
- BB SQ - 3/3@115, 3/3@135, 3/1@155
- BB DL - 3/3@155, 3/3@175, 3/1@195
- SQ/DL were before taiji practice, I may be crawling on the dojo floor.
- Class went fine, some good corrections as usual (in particular, leading the movement from the dan tien). Spent a little extra time sitting down to give the legs a rest.
11/4/2009 - SW, CL
- Bike on trainer 15 min. to warm up.
- KB SW: :15/:15 5/10@(12L, 12R, 16L, 16R, 20B, 24B). 300 swings total. Took 2 min. rest after sets 2, 3 to let HR drop to 110-115.
- KB CL: 2/3 L/R @(12, 16, 20, 24). 48 cleans total.
- HRM data is here. Top SW HR was around 150, felt hard.
12/2/2002 - 2 runs, BP, gyro
- AM - run to WEW - 1.85 mi., ~18:30. Walked home from WEW, did two tcons on the way!
- Early afternoon - put new bench together, then BP 2/5@65, 2/5@75, 2/3@85, 2/(3,2)@95
- PM - Run->Gyro, 1.95 mi., approx. 19 min.
- Gyro - "triplet", group workout with two other people, focused on flow, good stuff
- Evening - relax into stretch for back, calfs, hamstrings, etc. Worked great increasing depth w/OH broomstick squats.
12/1 - run
- Slightly extended greenlake circuit, 4.4 mi., 42:38, 9:38/mi. Route is here. Heart rate up close to 160 at the end, but dropped off to 120 after a couple of minutes.
11/29/2009 - KB various
- Got new saucony shoes (picture here)
- 1x Chen 96 form to warm up
- 1H KB SW :30/:30 20/1o L/R @16kg
- KB CL 10/5 L/R@20kg
- KB Suitcase DL 10/5 L/R@20kg
- 2H KB SW :30/:30 5/20@20kg
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