2/9- Unscheduled off day

2/8- Sledge, KB, intervals

Done in 5 sets of 20 each-
100 sledge swings
100 24K KB swings

Aerdyne-  2' easy, then 30" hard, 30" easy X 8, 2' easy

Road bike in trainer- 20' mostly moderate

2/7- Deads & arms

It's my 59th birthday. Time to lift like that don't matter.

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 250, 255, 260  3 X 280, 300, 300

2) DB Curl- 10 X 50, 8 X 60, 70, 80, 80
Drop set- 8 X 80, 70, 60, 10 X 50

3) DB skull crushers- 8 X 50, 60, 70, 80
4) Tri press downs-  8 X 75,  75, 75, 75
5) Close grip push ups- 10 X 4

2/6- Intervals

Aerdyne-  2' easy, then 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate

2/5- BP

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-
1) Swiss bar BP- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 180, 180
5 X 190, 200,  3 X 210  1 X 230, 230
Drop set- 3 X 210, 200, 190

2) Weighted push up w/feet elevated- 4 X 10  

2/4- Off day

2/3- Intervals

Aerdyne-  3' easy, then 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate

2/2- Squats

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squats- warm up sets- 5 X bar, 100, 120
8 X 140, 160,  6 X 180, 190  4 X 200,  210 3 X 220, 230

2/1- Deads, arms

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-
1) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 250, 255, 255

2) DB curls- 10 X 50, 8 X 60, 70,80, 80
Drop set- 8 X 80, 70, 60, 10 X 50

3) DB skull crushers- 8 X 50, 60, 70, 6 X 80, 8 X 70
Drop set- 8 X 70, 10 X 60, 50

4) Close grip push ups- 4 sets of 10

1/31- BP & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization

Strength work-

1) Swiss bar bench press- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 175, 175
5 X 190, 200, 3 X 210,  1 X 230, 230, 230

Metabolic work-
No rest between exercises, minimal rest between sets-
4rounds of-

2a) 1 arm DB row- 8 X 90, 10 X 90, 100, 100
2b) weighted feet elevated push up- 10 X 35lb.

3a) DB fly- 10 X 80
3b) Kneeling wide grip pull down- 10 X 75, 85, 85, 85

1 hr. hike at state park.

1/30- Extra off day

1/29- Intervals

Aerdyne- 3' easy, then 1' hard, 1' easy X 6, then 3' easy
Road bike in trainer- 20' easy to moderate

1/28- Off day

1/27- Intervals

Aerdyne-  3' easy, 1' hard, 1' easy, X 6,  3' easy
Road bike in trainer- 20' easy to moderate.

1/26- Squats and metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squat- warm up sets- 5 X bar,  100, 120, 140
8 X 160, 170, 170, 175

Metabolic work-  
No rest between exercises, minimal rest between sets-
4 rounds of-

2a) DB step ups-  10 X 60 each leg
2b) Swiss ball push up & pike

3a) KB swings- 20 X 24K bell
3b) jump rope- 100

Intervals- 
Aerdyne- 2' easy, 30" hard 30" easy X 6, 3' easy.

1/25- Upper workout

Warm up-
2 rounds of
20 jumping jacks
10 body weigfht squats
10 push ups

Shoulder mobilization
10 X 25 halos

Strength work-

1) Safety bar BP- warm up sets-   10 X bar, 5 X 100, 120, 140
8 X 160, 180,  180, 190
4 X 210, 210, 210, 220

2) DB fly-  8 X 80, 80, 80, 80

3) 1 Arm DB rows- 8 X 90, 90, 100, 100

4) DB military press- 10 X 50, 60, 8 X 70, 80, 80, 6 X 90, 90

5) DB curl-  8 X 50, 60, 70, 80, 80
Drop set-  8 X 80, 6 X 70, 60, 10 X 50

6) Tri press down- 8 X 70, 70, 75, 75,

7) Close grip push up- 4 X 10

1/24- Hike

Hiked for an hour on Griffy lake trails.

1/23- Intervals

KB swings- 4 X 10 X 24K bell with little rest

Aerdyne intervals- 3' easy, 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate spinning.

1/22- Squat and metabolic

Warm up-
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobility

Strength work-

1)BB Squats- warm up sets- 5 X bar, 100, 120
8 X 140, 160, 160, 160

Metabolic work-
No rest between exercises, minimal rest between sets-

4 rounds of-

2a) DB burpees- 10 X 50
2b) Med ball slams- 12 X 20 lb. ball

3a) KB swings- 20 X 24K
3b) Jump rope- 100

Intervals-

Aerdyne- 2' easy, then 30' hard 30' easy X 6, then 2' easy.

Notes-  Time, 1'10"    

1/21- Off day

1/20- Progressive KB swings, intervals

5 rounds of 5 swings with 16K, 20K, 24K, 32K 
No rest between bells, 1' rest between sets

Aerdyne intervals- 2' easy, 1' hard 1' easy X 6, 2' easy.
Road bike in trainer- 20' moderate to easy.

1/19- BP & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
12 push ups
10 clean & press w/ Oly bar
Shoulder mobilization

Strength work-

1) Swiss bar bench press- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 170, 175


Metabolic work-
no rest between exercises, minimal rest between sets-
4 rounds of-
2a) 1 arm DB row- 10 X 80, 80, 90, 90
2b) weighted feet elevated push ups-  10 X 35 lbs., feet on milk crate

4 rounds of-
3a) DB fly- 10 X 80
3b) Kneeling wide grip pulldown- 10 X 80, 90, 90, 

Interval work-
Aerdyne intervals- 2' easy, then 30" hard 30" easy X 6, 2' easy
C2 rower- 10' easy w/ 3 or 4 30" sprints, 1865 meters

Notes-  Time just over an hour. Despite the emphasis right now being fat loss, I wanted to keep strength work going so integrated some met work into that as a trial, and I enjoyed this. 

1/18- Deads and Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups
10 clean & press w/empty Oly bar

Strength work-

1) Hex bar deads- warm up sets- 5 X 140, 190
8 X 210, 230, 260, 260, 260


Metabolic work- No rest between exercises, minimal rest between sets
4 rounds of-

2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/pike- 10

3a) Clean & press- 5, 6, 6, 6 X 100
3b) Med ball slams- 12 X 20 lb ball

Aerdyne intervals- 2' easy, then 30" hard, 30" easy X 6, 3' easy.

Notes-    Time- 1'15"   Hitting a nice groove now and making progress.

1/17- Unscheduled off day

Unscheduled off day. Got caught up in too many things to get done and decided at some point there was no time. This is my fault and will not be a pattern.

1/16- Intervals and LSD

Aerdyne intervals-  3' easy, then 1' hard, 1' easy X 6, then 3'easy
Road bike in trainer- 20' easy to moderate spinning.

1/15- Off

Rest day.

1/14- KB Swing breathing ladder

24K kettlebell-

Swing 1 time, put KB down and take 1 breath, swing 2 times, put bell down and breath 2 times, up to 15, then back down. It gets challenging to keep the breaths on track after about 12 reps or so. I plan to progress this to 20 reps. Great time efficient work out. Huff!

1/13- Intervals & LSD

Warm up-

2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Intervals- 

Aerdyne-  3' easy, then 1'hard, 1'easy X 6, then 3' easy
Road bike in trainer- 15' easy

1/12- Squats and Metabolic

Warm up-
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups
10 1 arm KB swings, 5 X each arm w/ 16K

Strength work-

BB Squats- warm up 5 X bar, 95, 115, 135
8 X 155, 175, 180, 180

Metabolic work-
No rest between exercises, minimal rest between sets

4 rounds of
DB burpees- 10 X 50
Med ball slams- 12 X 20 lb. ball

4 rounds of
KB swings- 20
Rope skips- 100

Intervals- 

Aerdyne- 2' easy, then 30" hard 30" easy X 6, then 5 minutes easy.

1/11- BP, rows & arms

Warm up-
2 rounds of
20 jumping jacks
10 bodyweight squats
10 push ups
10 clean and press with empty oly bar

Shoulder mobilization.

Strength work-

1a) Safety bar BP-  warm up sets 10 X bar, 100, 120, 140
8 X 160,170, 180,  190

1b) 1 arm DB rows- warm up sets- 10 X 45, 5 X 80
8 X 90, 90, 100, 100

2a) weighted push ups-  35 X 8, 8, 8, 8
2b) supermans-  8, 8, 8, 8

3) DB military press-  10 X 50,   8 X 60, 70,    6 X 80, 80, 90

 4) DB curls- 10 X 50,  8 X 60, 70, 80, 80
Drop set- 8 X 80, 6 X 70, 60,  10 X 50

5) Tri press down- 8 X  80, 80, 80, 80, 80
6) Close grip push ups-  10, 10, 10, 10

Notes-   Time- about 1'30". No plan here, just winging together an upper body workout after a week of metabolic emphasis.

1/10- Deads and metabolic

Warm up- 
2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups
10 clean & press with oly bar

Strength work-

1) Hex bar deads-  warm up sets- 10 X 140, 5 X 190, 210, 230
8 X 260, 270, 270, 275


Metabolic work-

No rest in between exercises, minimal rest between sets-

4 rounds of
2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/jacknife- 10

4 rounds of
3a) KB swing- 20 X  24K
3b) jump rope-100

4) Aerdyne intervals-  2' easy, then 30" hard, 30" easy X 6
5) C2 Rower-  15' easy with a few 30" sprints, 2654 meters

Notes- 
Time- 1'30". Second time for this workout, might become a standby for met work.
Took yesterday off due to a taxing week at work.

1/8- Intervals & LSD

Aerdyne intervals-  3' easy, then 1' sprint, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy/moderate spinning

1/6- Squats & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization


Strength work-

1) BB Squats- Warm up sets- 10 X bar, 5 X 95, 115, 135
8 X 155, 175, 185, 185


Metabolic work-
 4 rounds- no rest between exercises, minimal rest between sets
2a) DB burpee- 10 X 50
2b) Body weight row- 10

4 rounds- no rest between exercises, minimal rest between sets
3a) KB swing- 20 X 24K
3b) Rope swings- 100

4) Aerdyne intervals-  2' warm up, then 30" hard, 30" easy X 6, 2' cool down
Road bike in trainer- 12' easy spin

Notes-      Time 1'10"   Not too zingy after a lot of hard work at work, cut squats a little short and hit the met work as hard as I could.  Off day tomorrow.

1/5- Intervals & LSD

Aerdyne intervals-  2' easy, then 1' sprint, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy/moderate spinning


This is a method I picked up from some pretty smart trainers. The idea behind this work is the hard intervals mobilize fat from storage, which then circulates in the blood. Normally it would return to storage when it is not needed, but the steady easy to moderate effort, in this case spinning, burns it off as fuel.

I'll buy that, anyhow.

1/4- Deads & Metabolic workout

Warm up- 
2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups
10 clean & press with oly bar

Strength work-

1) Hex bar deads-  warm up sets- 5 X 140, 190, 210, 230
8 X 260, 270, 270, 275


Metabolic work-

No rest in between exercises, minimal rest between sets-

4 rounds of
2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/jacknife- 10

4 rounds of
3a) KB swing- 20 X  24K
3b) jump rope-100

4) Aerdyne intervals-  2' easy, then 30" hard, 30" easy X 6
5) C2 Rower-  15' easy, 2609 meters

Notes-     About an hour. Once again forgot to track time, pretty bad about that on the weekends, but I do want that info for reference.  A good workout with plenty of huff, the type I will start switching over to more now. 

1/3- shoulders & arms

Warm up- 
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Working sets- 

1) DB Military press- warm up sets- 12 X 40,  10 X 50
8 X 60, 70, 80, 80, 90, 90, 90
2) Lateral raise- 8 X 30, 30, 40, 40, 40

3) DB curls- 8 X 50, 60, 70, 80, 80, 80
4) EZ bar curls-  8 X 70, 70, 80

5) Tri press-  8 X 80, 80, 80, 80, 80
6) Close grip push ups- 10, 10, 10, 10

Notes- 

1/2- BP, rows

Warm up- 
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization

Working sets-

Swiss bar bench press-
Warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 180, 180, 180
3 X 210, 220, 210, 210

DB triple press- 80 X 10, 10, 10
DB fly- 80 X 8, 8, 8, 8

1 arm DB row-each arm
8 X 80, 90, 100, 100, 100

Notes-  About an hour. Felt good- slightly heavier than last workout of the same, will vary some next time around.

1/1/15- squats

Happy New Year!

Warm up-
 2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups


Shoulder mobilization



Working sets-

BB Back Squat-  warm up- 10 X bar, 5 X 95, 115, 135
8 X 155, 175, 185, 195, 195
3 X 215, 225, 230, 255


Stiff leg deads- warm up- 5 X 140
8 X 170, 180, 180, 180, 180

Added 30' walk late afternoon. 

Notes-  Didn't track time, likely an hour of lifting and rest.
It's interesting to me how weights can feel so different when squatting. A certain weight may feel heavy and unwieldy, but adding more to the bar can make me hit a nice groove and feel real good.  
Took yesterday completely off from exercise.

12/30- Aerdyne intervals

Aerdyne intervals-

4' warm up, then 30" at full tilt followed by 1' easy, times 3, then
1' nearly full tilt followed by 1' easy, times 3, then 4' cool down.
Total time- 17'.
Total cals burned- 17,247,230.6
I'm sure of it. 

12/29- Press/row

Warm up-
20 jumping jacks
10 body weight squats
10 push ups
X2

Working sets-

Bench press-  warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 170, 175, 175
210 X 3, 3, 3

DB triple press- 90 X 10, 10, 5
DB fly- 80 X 8, 8, 8, 8 

1 arm DB row-  8 X 80,  90, 100, 100



Notes- Time- 50'  That triple press is 10 X 45's with both arms, then one arm at a time with the non-working arm in the up position, then both again. Pretty tough, especially after presses, and I bailed on the last 5. Try to get them next time!

12/28- Deads, shoulder & arm

Warm up-

20 Jumping jacks
10 Body weight squats
12 push ups
10 clean & press with empty oly bar
X2

Working sets-

1a) Hex bar deadlift-  warm up sets- 5X140, 170, 190, 210
8 X 240, 260, 270, 270
 300 X 3, 3, 3
1b) Power wheel roll outs- 5, 5, 5, 5


2a) DB military press- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 90, 90
2b) DB rear delt raise-  5 X 24,24
8 X  30, 30, 30, 30, 30


3) DB curls- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 80
Drop set- 6 X 80, 70, 60,   10 X 50

4a) Tri press down-  8 X 75, 75, 75, 80, 80, 80,  80
4b) Close grip push ups- 10, 10, 10, 10





Notes-  Time- 1'20".  

12/27 workout- lower

Warm up-
20 jumping jacks
10 body weight squats
10 push ups
X2
Shoulder mobilization

Warm up set-
BB Squat- 8X115
DB shrug- 8X35

Working sets-

BB Squat- 8X 155
Hex bar shrugs- 8X140
X3

 DB Split Squat- 70X8 each leg
X3

DB Step ups- 8X60 each leg
Ab wheel roll outs- 10
X3


Notes-  Time- 55'    First workout for this 4 week program. Will adjust and increase as I can.
Here we go again!

Monday Feb 23- Group 4 miler

Ran 4 easy miles with the pack, then some stride-outs to finish.

Saturday Feb 21- Big Hill Run

Did the 6.5 mile run with the nasty-assed hill right at the start. Gravity is a cruel force of nature.
Wound up soaked through in cold rain on the way back.
Good run though!

Thursday Feb 19- Group interval run

Wow- first post and workout since Monday. Tuesday and Wednesday I was wiped out and rested, but was weird tired today still. Others in the group mentioned this, so I'm writing it off as a seasonal change thing. Definitely not age-related. And now, for a nap...

A.M.- Mobility work, targeted drills, KB circuit.

P.M.-

Ran 5+ miles with the pack, including 6 hard 1k intervals.

Monday Feb 16- Group run

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Ran 4 miles with the group.

Notes: Group training is new for me, and good training in that it pushes me harder than I sometimes go by myself. A good run.

Saturday Feb 14- Running on grass

No, not that kind of grass....

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-

Big-ass run.

Notes: Ran for 75 minutes on the IU XC Course, first time since last Fall. I have always liked running on grass. The course has some good hills too, so there's that. I have no idea of the distance covered because I don't know the actual course, but given the time and my pace, I'm calling it 7 miles. Kicked my butt, too- running on grass takes more energy than roads.

Friday Feb 13- Lifting

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Mobility warm up,

1- Front squats- 5Xbar,95,115
135X5X5

2- Deadlift- 5X135,185
225X5X4, 280X5

Notes: Done fast on the fly, a pretty good workout. But I need a new program.

Thursday Feb 12- Group run

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Mobility work,
Run 4 miles with the herd, including 9X1 minute intervals.

Notes: Felt really good, especially on the intervals, so weights on wednesday is maybe better than an extra run.

Wednesday Feb 11- Lifting

A.M.-
Mobility warm up, targeted drills, KB circuit

P.M.

Ball/roller work, mobility warm up

1-Squat- 8Xbar,95,
135X8,8,8,8

2a-DB Incline neutral grip alternating press- 8X35,10X45,45,45,45
2b-DB 1 arm row- 8X35,45, 90X8,8,8,8

Notes: Realized I've been running more than lifting for a couple of weeks, and this felt good.

Tuesday Feb 10- KB

A.M.-
targeted drills, mobility work, KB circuit

P.M.-
Ball/roller work, mobility work.

Lots of KB moves, mostly alternating swings and get-ups. Went as heavy as I could, swings in sets of 20, get-ups done 3 each side. Managed to move up to 20K 'bell for two sets of 2 get-ups and that went well.

You appreciate a good grounding in controlled form when you go heavier, because without it trouble lurks nearby.

Monday Feb 9- Group run

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
4 miler with the herd, plus 10 stride-outs of about 40 yards each.

Saturday Feb 7- Big run

Went for a hard 6.5 mile run today that includes a big-ass hill right at the start. Did pretty good, then headed into town for some birthday apple pie. Apple pie!

Thursday Feb 5- Running intervals

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Mobility warm up,
ran with the group tonight, perhaps 4 miles total. Did 4 1K laps of a park at a good clip.

Notes: Felt tired and real good. Running with a pack is a big help.

Wednesday Feb 4- Cold run

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-

Mobility warm up,
run 4.5 miles.

Notes: Feels more natural with every run now, and my hip and all joints feel just fine.
Yeeha!

Wednesday Feb 3- KB workout

A.M.-
targeted drills, mobility work, KB circuit

P.M.-

Ball/roller work, mobility work,
KB work

Notes: Did a variety of KB movements, mostly get ups and swings in alternating sets. Also worked on windmills.

Monday Feb 2- Group run

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Met with the (large) group and chatted, broke into our smaller groups and ran 4 miles, finishing fairly hard the last mile or so. Then ran 10 (40 yd?)stride-outs in the hard-crusted snow.

Notes: Diggin' it big time. Down 4 pounds too.

Sunday Feb 1- Mobility day

Today is an off day from training, but I've been very happy with the results of doing extra mobility work lately and got in a couple of sessions today. I've been doing the targeted drills Bill gave me to do, and some from the PT sessions I am still going to, plus some I learned from Brett Jones at the I-FAST KB seminar a couple of weeks ago, plus some I learned from Inside Out and Magnificent Mobility DVDs I got on a visit to I-FAST, and even some beginner entry-level 101 type Yoga moves. It's all very helpful, but the toughest is the yoga.

The result is really pretty amazing. Back in August I went to see Bill Hartman for the first time and my shoulder was in horrible shape, my upper back was also pretty stiff, and my hips weren't much better. Now, a lot of that has changed, and continues to improve. One big point Brett made to the class that specifically hit me hard was stressing the importance of mobility, which he placed in front of training for strength. When I thought about that it made sense. So, I'm staying on the mobility work, and that's just what i did today. Ball and roller work, stretching, drills, some yoga (ugh!), and a long easy walk, and I feel real good.

Saturday Jan 31- Run

A.M.-
targeted drills, mobility work, KB circuit

P.M.-

Ran 4.5 mile 'standard' course. Snowy and slick, but peaceful and scenic also.

Notes: End of the first week of the new routine. Ran mon/thu/sat and lifted tue/wed/fri, with Sunday off. Definitely tired on this run, but felt good and happy with this routine. Doing lots of mobility work to keep joints happy. Researching a lifting program that will fit well with running more again.

Friday Jan 30- Hitting it all

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Ball/roller work, mobility warm up

1- Deadlift- 5X135,3X185,205,225
275X3,3,3,3

Hex deads- 225X10,10

2a- Swiss bar bench press-barX10,100X8,135X6
165X5,5,5,5,5
2b- 1 arm DB row- 35X10,45X8,65X6
90X5,5,5,5,5

3- DB woodchoppers-5/sideX20,25,30,35,35,35,35,35

Notes: A good one done on the fly. Deadlifts were groove city, smooth and heavy and good.

Thursday Jan 29- Group run

A.M.-
Targeted drills, mobility routine, KB circuit

P.M.-

4+ mile run with several 1 minute pick-ups between 1 minute recovery running, done with the group on snowy streets and sidewalks in the twilight.

Notes: I'm happy with the group and glad I joined, and running feels great. So there!

Wednesday Jan 28- Run

A.M.- Targeted drills, mobility work, KB circuit

P.M.-
4.5 mile run- mobility work before and after

Notes: Snow day. I work at Indiana University and even they closed for the day, a rare thing. All public schools and many businesses are also closed. I was home all day and decided on a run after the plows came through. The roads were really pretty good underfoot, there was literally no traffic and I was warm and enjoyed the peaceful and snowy-scenic wooded surroundings of this hilly rural setting.

Tuesday Jan 27- KB Circuit

A.M.-
targeted drills, mobility work, KB circuit

P.M.-
Ball work, warm up

Various KB movements, I didn't really keep track. 1 and 2 arm swings, cleans, presses, squats, lunges, windmills, high pulls, 3 get ups each side, and more with various size KBs. Pretty much everything I can remember from the workshop.

Finished with 4X20 swings with the big honker.

Notes: Not too much juice today, need to get used to running again. Still, I'm looking forward to the next group run on Thursday.

Monday Jan 26- First group run

A.M.-
targeted drills, mobility work, new KB circuit

P.M.-

With training group- 4 stride-outs
3 mile run
core work

Notes: Looks like this group deal will be fun. About 30+ peeps, most seem about the same ability. We started with some supervised stride-outs, then we all headed around town for a chilly 3 miler, then back to the store for some group exercise. We should be able to use the gym now too, so I'll try that out before long, but for right now I want to use my new kettlebell knowledge, and need to figure out a good program for that.

Saturday Jan 24- Kettlebell Workshop at I-FAST

Went to a kettlebell workshop up in Indy at I-FAST that Bill Robertson put together. It was lead by Brett Jones, RKC Super-Deluxe Dude. He did a great job of presenting a whole lot of information on several basic movements. We covered:
Swing
Get up
Clean
Snatch
Windmill
Squat

All include some variation as well. This was a first for me, going to an all-day workshop. It was interesting and well-presented and i felt like as long as Brett wanted to talk, we would be able to learn from him. I also felt like he could have gone into far more detail on each of the moves than he did, but he gave us more than enough to learn safely and be confident with these moves. Now, to practice and build on them.

Two big lessons I learned was that with proper technique, as taught by Brett, the amount of weight on most moves didn't seem to matter. Heavy weight went up really pretty easily, a pleasant thing to feel.
Also I was pretty shocked at the improvement in the depth and comfort of my squat after just a few minutes of instruction on some simple stretches he showed us. The difference was pretty dramatic.

There's much more to the history and use and benefits of kettlebells than I was aware of, and I plan to keep using them and keep learning more as I can.

As they say, another tool in the toolbox, but this is a pretty dang good addition.

Thanks Brett and Bill!!

Thursday Jan 22- Sprint intervals

A.M.-
targeted drills, KB circuit

P.M.-
Sprints and push ups- lots of them. I didn't keep track but was there at least 30 minutes.
10 push ups, sprint across field, perhaps 50 yards, repeat.

Wednesday Jan 21- Warp Speed Ahead!

A.M.-
targeted drills, KB circuit


P.M.-
Ball/roller work, warm up


1- Squat- warm up, 10 X bar, 5X195,3X135
6X185, 1X225,6X205,1X255,10X185


2a- RDL-6X185
2b- Plank trio-10 sec plank to 20 sec side to 10 sec plank to other 20 sec side plank
6 rounds in 10 minutes



3a-DB step ups-10 each side w/25's
3b-KB swing- 10 X 70# bell
5 rounds

Airdyne intervals-

60 sec sprint, 120 sec easy X 6

Notes: Holding steady, but feeling it pretty hard. It's the kind of tired that feels real good underneath it.

Tuesday Jan 20- KB swing-a-thon

A.M.-
targeted drills, KB circuit

P.M.-

Warm up,

24K KB breathing ladder.
1 swing- 1 breath, 2 swings -2 breaths, 3 swings-3 breaths etc,
to 20 and back.

Notes: Solid, honest work.

Monday Jan 19- Big Honkin' Change Of Plans!

Hold the deadlift phone- I changed my mind!

I mentioned enjoying running with my sister in North Carolina a lot, and I kept thinking about that. About the same time there was a half-marathon training group announced at our local running store/club which includes group runs, nutrition/etc lectures and 'free' membership to a local gym from next Saturday until April. So before I knew what happened I signed up.

It fits several ways- I've been wanting to get out more than I do, and what I mean when I say that is to get out. And except for my training sessions at I-FAST, I've never gone to a gym regularly. So I'm gonna do it and give it a try. It will be way different, that's for sure. If I like it, great. If it sucks, it's only until April.

So for this week I'm returning to a few Warp Speed Fat loss workouts for fun and conditioning.

Way different!

Monday Jan 19- Deads, circuits and intervals

A.M.-
Targeted drills, KB circuit


P.M.-
Ball/roller work, warm up


1-Deadlift- warm up, 10X135, 4X185
6X225,1X285,6X225,1X285,285,10X225


2-8 reps Push up + prone jackknife/6 reps per side DB (30's)backward lunge- in rounds for 10 minutes
6 rounds



3- 6 reps DB(30's) burpee + 6 inverted rows- in rounds for 10 minutes
6 rounds


4- Airdyne Intervals- 60 sec sprint, 120 sec easy X6



Notes: It was fun. And it sucked. It was sucky fun!

Saturday Jan 17- Hex deads

A.M.-
Targeted drills, KB circuit

P.M.-
Warm up,

Hex bar deadlifts,
10X bar, 135,185,205,225, 225,225,225

Airdyne intervals-
2 min warm up
1 min sprint, 1 min easy
X6
15 sec sprint, 15 sec easy X3
30 sec sprint
2 min cool down

Notes: Hooah! Just because I felt like it.

Friday Jan 16- Deadlift #3

A.M.-
targeted drills, KB circuit

P.M.-

Ball/roller work, warm up

1-Deadlift- warm up 6X135,4X185
3X255,265,265

2a- Squat-warm up, 6Xbar,5X95,135
5X185, 195,195,200,200
2b- Weighted push ups-10X25,10X35,35,35,12X35

Notes: Another weird workout that seemed to get easier as it went along.

Thursday Jan 15- Intervals

A.M.-
Targeted drills, KB circuit.

P.M.-
Warm up,
Airdyne intervals-
5 min warm up
1 min sprint
1 min easy
X6
15 sec sprint, 15 sec easy X 4

Notes: Traditional intervals. Huh!

Wednesday Jan 14- Deadlift #2

A.M.-
Targeted drills, KB circuit.

P.M.-
Ball/roller work, mobility warm up.

1- Elevated sumo dl- warm up, 6X135, 4X185,2X225,3X225
3X275,275,275,275,275

2a- Swiss bar bench press- warm up 10Xbar, 6X100,5X140,2X170
5X190,190,190,190
2b- DB reverse lunge-8X35's,45,45

Notes: I was droopy all afternoon today and after the first set of deads considered bagging it for extra rest. Then I did the next set and bingo-bango-bongo- I felt great! Powered through the rest of it. Gotta love that!

Tuesday Jan 13- EST

A.M.-
Targeted drills, KB circuit

P.M.-

Warm up,

1a- KB swings- 20 X 24K kettlebell
1b- DB Step ups- 10X30's, per side

2a-Swiss ball pike + push up- 10
2b- Inverted rows- 10

3- Bodyweight circuit- 10 each
Burpees /jumping jacks/ split jacks/ mountain climbers

Notes: A routine I just invented. 4 times through each alternating set. Killa!

Week recap

Despite the reason I was in North Carolina, I did manage to get in some workouts. Actually, now that I think about it, I did something each day from Tuesday to Friday. There is a little gym there, and two days I did some work with the machines and dumbbells for a full body workout, and two days i did a superset of pressing and pulling, then ran with my sister, which was really fun to do.

There is a little lake there with a nice path around it, and benches also. I made up a 'found fitness' routine; sprinted up a sharp hill 10 times, then around the lake stopping at each bench to do 10 push ups with feet on the bench, then another lap of just running, and finished with a fast run up the longer hill to the buildings.

Ten hill sprints, about 1.5 mile run, 100 push ups, and a tough uphill sprint as a finisher. Not bad!

Take it where you can find it.

Monday Jan 12- Deadlift program, workout 1-

A.M.-

targeted drills



P.M.-



Ball/roller work, mobility warm up



1-Rack pulls- warm up 5X135,185, 3X205,2X225

6X255,265,265



2a-Squat-warm up, 5Xbar,90,135,

5X185,185,185,185,185



2b-Weighted push ups-warm up, 5Xbodyweight,5X25,

10X25,25,25,25,25



Notes: Deads ahead! Starting the 7 week program Bill wrote. He left the squat and pressing up to me, and with little time lately to figure it out, I am going with heavy squat mon and fri, and heavy press on wed, reverse next week. After basically a week off it feels great to heft the iron again.

Sunday Jan 11- Last week

Not the week I had planned. My Mother has been in the ending stages of Alzheimer's disease for the last few years and passed away last Sunday. I drove to North Carolina on Monday and spent the week with family, to visit, attend to details and the memorial service.

This is a fitness oriented blog and it isn't appropriate to elaborate here, but she was a wonderful Mother, wife and friend and we will miss her every day.

Rest in peace, Mom.

Sunday Jan 4- Retesting 1 Rep Max

Warm up,



Squat- 8Xbar,4X95,2X155,
1X185,225,275, 300

Bench press- 8Xbar,6X130,2X160
1X190,210, missX240, 1X240, 245

Deadlift- 4X135,
1X185,225,295,345, missX370,370,365,355


Notes: Compared to Dec 5, Squat up from 275, bench up from 220, DL the same. Old total 840, new total 890. The 345 went up much easier this time and I really wanted a bigger dead but I was spent. Crap! Next time...

Friday Jan 2- Workout B

A.M.-
targeted drills, KB circuit

P.M.-
Ball/roller work, mobility warm up

1- BB Floor press-warm up 10Xbar,100,4X140,2X190
3X210,210,210

2a- Front squat-warm up, 5Xbar,3X95,1X135
6X145,145,145,145
2b-Swiss ball push up-8,8,8,8

3a-Incline prone Y-10X10,10
3b-Side bridge w/leg raise-12,12

Notes: Another good one, though I still say side bridges with leg raise are the penitence of the damned. What have I done to deserve them? }:-( This is the last workout of this program, and next I start a 7-week deadlifting program that Bill generously included. It leaves pressing and squatting schemes to me, but provides a pattern of several deadlifting variations that I'm eager to follow. I will retest my 1RM of Dead, squat and bench soon and go from there, retesting yet again in 7 weeks.

Thursday January 1, 2009- Intervals

A.M.-
Targeted drills, KB circuit

P.M.-

Sprints & push ups.
Did 10 push ups, sprinted across field (70 yards?) 10 more push ups, sprint back, repeat 5 times

Finished with 5 sets of 10 jumps on a wall, a little over knee height.

Notes: Short and sweet. Got the heart rate racing! Done at the local elementary school yard. Had planned to do pull ups also but the playground was locked up tight (??) so I was confined to the yard behind the school.

Wednesday Dec 31- Workout A

Ball/Roller work, mobility warm up.

1-Snatch grip rack pull- warm up, 5X135,205,2X225,275,295
3X310,310,310

2a-DB row-warm up,5X45,70
10X90,90,90
2b-Back lunge-w-u, 4X35
10X45's,45,45

3a- Side lying ext rotation-8X15,15,15
3b-Planks w/leg raise-12,12/each

Notes: Not too fired up tonight, despite wearing my Ross Training beanie, which usually adds some starch to my efforts. Still, got it done.

Last workout of the year. A great time to reflect on the past 12 months- triumphs, disappointments, great ideas followed through or abandoned, weight gained and lost, weights lifted and weights still on the ground. And time to redesign my goals for the next 12. I've been thinking about that and want to make some positive changes. Life goes on, let's do our best!

Happy New Year!!

Tuesday Dec 30- Bodyweight circuit

A.M.-
Targeted drills, KB circuit

P.M.-

Warm up,

Burpees,jumping jacks, split jacks, mountain climbers

10 each X 4

Notes: Ain't that huff enough?

Monday Dec 28- Workout B

A.M.-
Targeted drills, KB circuit.

P.M.-
Ball/roller work, mobility warm up.

1-BB Floor press- warm up 10Xbar,100,2X190
3X200,210,210

2a-Front squat-warm up 5Xbar,95,1X135
6X135,145,145,145
2b- Swiss ball push up-8,8,8,8

3a-Incline prone Y-10X10,10
3b- Plank w/leg raise-12,12

Notes: Actually a little sore from yesterday's impromptu workout, but still made it through here as planned. Side planks w/leg raise really really really suck and I hate them.

Sunday Dec 28- Spontaneous lifting

Between sitting on my butt watching football and having done not much more yesterday I suddenly found myself warming up and heading into the weightroom.

I wound up doing 10X10 of 135# trapbar deads alternated with weighted push ups, done wearing a backpack with a 25# plate in it.

Now, back to football!

GO COLTS!!

Friday Dec 26- Workout A

Merry Christmas!!

A.M.-
Targeted drills

P.M.-
Ball/roller work, mobility warm up.

1-Snatch grip rack pull- warm up- 5X135,185, 2X225, 1X275,295
2X325,325,325,330

2a-DB row-warm up 5X45,70
8X100,100,100,100
2b- Back lunge-warm up 5X35
8X45,45,45,45

3a-Side ext rotation-10X15,15,15
3b-Side bridge w/leg raise-12,12

Notes: I like this one. Seems i like any workout that includes deadlifting. Side bridges with leg raises are for the eternally cursed.

Wednesday Dec 24- Workout B

Ball/roller work, bodyweight/KB warm up.

1- BB Floor press- warm up 10Xbar,5X100,130,4X170, 1X230
2X210,210,215,215

2a-Front squat-warm up 4Xbar,115,
6X135,145,155
2b-Swiss ball push up-12,12,12

3a- Incline prone Y-10X8,10,10
3b- Plank w/leg raise-12,12,12

Notes: Running very late and abbreviated warm up this once. Did well though, including a PR in BP during warm up! Did nothing yesterday after falling on my ass on the ice and torquing my back a little.

Monday Dec 22- Workout A

P.M.-



Ball/roller work, mobility warm up.



1- Snatch grip rack pull- warm up 5X135,185 4X225,1X275,295

2X325,325,325,325



2a-DB Row-warm up 5X45,70

8X85,100,100,100

2b- Back lunge-4X35

8X35's,45,45,45



3a-Side external rotation-8X12,15,15

3b-Side plank w/leg raise-12,12

Notes: 325# rack pulls, 100# DB rows, life is good. Side planks w/leg raise are the curse of the damned.

Friday Dec 19- Workout B

P.M.-

Ball/roller work, mobility warm up.

1- Floor press- warm up- 10Xbar(50)5X100,130,4X160
4X190,200,200

2a- Front squat- warm up 5Xbqr,4X95,115
8X135,140,140

2b- Swiss ball push up- 10,10,10

3a- Incline prone Y-12X5,8,8
3b- Plank w/leg raise-10,10,10

Notes: Felt good tonight. A little heavier here and there. The cortisone is making a little difference also, definitely less pain in general. No a.m. session because I stayed up way too late watching the Colts win. Go Colts!

Thursday Dec 18- KB Iitervals

A.M.-

KB Circuit, targeted drills.

P.M.-

Short, light KB circuit.

Wednesday Dec 17- Workout A

A.M.-
Targeted drills, KB circuit

P.M.-

Ball/roller work, warm up.

1- Snatch grip rack pulls- 5X135,4X185,215,2X265
4X295,295,305

2a-DB Row-5X45,52,
10X70,80,85
2b- Back lunge-5X25,
10X35's,45,45

3a-Side ext rotation-12X10,12,12
3b-Side plank w/leg raise-10/side,10

Notes: Rack pulls felt great. Much smoother with the lunges now, no knee probs. Formformform! Side planks with leg raise are the Devil's doing.

Tuesday Dec 16- KB intervals

P.M.-
Warm up,
1 arm KB swings, 1 arm KB cleans- 5/side, switch
4 rounds of 15 each side w/20K bell

Notes: Had another appt with the Orthopod this morning for shoulder rehab review. (Thus the lack of an a.m. session.) He was as frustrated as I am at the plateau of progress. We discussed options and decided on a couple of shots of cortisone. He says within a few days it ought to feel a lot better, and I hope it does. Constant pain has a way of wearing on a person. The range of motion is improved from Bill's work, PT sessions and daily home exercises but is still far from restored. I have one more PT session early next month and we'll see where things are at that point.

Monday Dec 15- Workout B

A.M.- KB Circuit

P.M.-

Ball/roller work, mobility warm up.

1- BB Floor press- warm up, 10Xbar,5X95,115,135 4X165
4X185,185,185

2a- Front squat-5Xbar,4X95,115
8X135,135,140
2b- Swiss ball push up-
10,10,10

3a-Incline prone Y-12X5,5,5
3b- Plank w/leg raise-10,10,10

Notes: Missed a workout on friday because of driving all day. Felt it today, too, but still not too bad. Onward!

Thursday Dec 11- Intervals

A.M.-

Targeted drills, KB circuit.

P.M.-

KB circuit.

Notes: Did an abbreviated version as I had to get ready to leave town in the morning. Going to North Carolina again to visit with family. This will be my Holiday visit since I can't get away during Christmas. Time with family is always well spent and I very much look forward to this trip. And I hope you can get together with your loved ones.

Wed Dec 10- Workout B

A.M.-
KB circuit, targeted drills

P.M.-

Ball/roller work, mobility warm up.

1- BB Floor press- warm up 5Xbar,100,120,155
5X175,175,175

2a- Front squat-warm up 3Xbar,95,115
8X135,140
2b- Swiss ball push up- 8,8

3a-Incline prone Y-12X5,5
3b- Plank w/leg raise-10,10

Notes: First run through of this workout. Glad to do front squats again. Planks are not easy. I guess that's the idea. Duh! Trading in the morning power wheel work for light KB circuits for the month.

Tuesday Dec 9- Intervals

A.M.-
Power wheel roll outs, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

KB swing/clean circuit
2 min/2 min rest X 4

Monday Dec 8- Workout A

A.M.-
Same as it always was.

P.M.-

Ball/roller work, mobility warm up.

1- Snatch grip rack pulls- 3X135,205,225
5X285,285,285,285

2a- DB Row-5X45's
12X65,80
2b- Back lunge-5X20's
12X25's,30

3a-Side lying ext rotation- 15X10,10
3b-Side bridge w/leg raise-10,10 each side

Notes: First go with the new program. Snatch grip tests grip strength big time, need work there.

Friday Dec 5- Establishing 1 Rep Max

A.M.-
Power wheel roll outs, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

Squat- 8Xbar,5X95,3X135,
1X185,205,225,255,275

Bench- 8Xbar (Swiss bar=50) 5X100,2X140
1X170,190,210,220

Deadlift- 8Xbar,3X135,1X205,225,missX345,1X345


Notes: New ground for me and fun! Totalled 840. Maybe could have gone a little heavier with squat, but no way to safely drop the bar without a cage. Tried 355 on the DL but no way. So now I have a baseline to start from.

Tuesday Dec 2- Bodyweight Circuits

A.M.-

Power wheel rollouts, side planks, targeted drills.

P.M.-

Burpees, jumping jacks, split jacks, mountain climbers
3 rounds.

Monday December 1- Deadlifting

A.M.-
Power wheel rollouts, side planks, targeted rills.

P.M.-
Ball/roller work, mobility warm up.

Deadlift- 5X135,185,2X225,275,295,4X305
Trap bar DL- 2X180, 5X225,225,275,275

Notes: Wanted to lift heavy stuff and also try out the new trap bar, which I like a lot.