jogging

jogging at the twin peaks boulevard saddle.

60 second sprint up staircase from crestline to twin peaks blvd.
3 laps around the saddle (1.9 miles), 14:04.

cool down: hike up to the summit of the northeast peak, and back down.

mini workout

mini workout @home, post-dinner:
30 tricep-pushups
30 situps
30 shoulder pushups
25s right side plank
25s left side plank

abs + kickboxing

at gold's gym castro, with daniel santero:
6pm abs class
6:30-7:30 kickboxing class

hiking

http://www.bahiker.com/southbayhikes/purisimahiggins.html
7.1 miles, 1500' of elevation

abs & kickboxing

abs and cardio kickboxing at gold's castro, with daniel santero.

abs: 6pm
kickbox: 6:30-7:15pm

abs & kickboxing

gold's castro
abs 6-6:30
kickbox 6:30-7:15
with daniel santero

mini workout

post-dinner mini workout

25 pu
25 su
25 dips
side plank: 25s each side

jogging

6:32-6:55 down parkridge, down burnett, up crestline, up the trail to twin peaks lookout, around bend, back down the staircase, around the other way, full lap to the staircase, then back home.

6:55-6:59
2 x 5 flights of stairs and jog down te hill, then sprint to the front door.

mini workout

post-lunch mini workout
25 pu (using perfect pushup grips)
25 su
25 dips
side plank: 25s/side

mini workout

mini workout post-dinner

25 pu
25 su
25 dips
side plank: 25s each side

mini workout

25 su
25 pu
25s plank
25 dips

abs & kickboxing

monday night: abs class and kickboxing class at gold's castro, with daniel santero.
6-6:30 abs
6:30-7:15 kickboxing

mini workout

sunday evening post-dinner mini workout:

25 pu
25 su
25 dips
25s plank

mini workout

saturday evening, post-dinner mini workout:

25 pushups
25 situps
25 dips
25s plank
3 pullups on my fire escape

vinyasa yoga

with maria stanford at gold's gym castro, 8-9:15am.

cubicle mini workout

cubicle mini workout, 45 mins after lunch.

25 pushups
25 situps
25 dips

need to practice for the APFT in january.

when i was in basic training, we did 5 pullups, 25 pushups, and 25 situps after every meal. it seemed to be effective then, so i'm going to try to make this a habit during the next two weeks as well. if not after every meal, i would like to at least do it once per day.

strength training

modified version of nick's upper body workout, @ gold's castro, 7-8pm

rear delt extensions 60x12,80x10
lat pull downs 110x12, 130x10
rear delt pulls 12x140, 10x160
bench press 12x135, 10x155
dip machine 120x12,120x10
inverted cable fly 12, 10
leonardo/cable shoulder extensions 12x20, 10x25
curls 12x50, 10x60

kickboxing

kickboxing with daniel santero. so fun!
6:30-7:30pm @ gold's castro.

i followed this workout with a massage, bc i heard that this is a really good thing to do post workout (supposedly helps with recovery time and just feels really good). this was my first time doing it. it felt AMAZING! the only trouble, is that the next day i was way more sore than i normally would be. i shall have to try this again sometime...

vinyasa yoga

vinyasa yoga at gold's castro with maria stanford, 8-9:30am.

i was incredibly hungover (rare for me to drink, and even rarer for me to drink *a lot*) but i went to this yoga class anyway. i think it cured my hangover. i felt really good after at least.

kickboxing

kickboxing class @ gold's castro, w/ daniel santero, 6:30-7:30pm.

yoga

yoga at gold's soma with stacey swann, 7:30-8:30pm

strength training

strength training at gold's castro, 9:00am.

75 Degree Incline DB Bench Press (true 75**) 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows 55x12, 60x10
//BB Pullovers ** 60x12,x10
Standing lateral raises* 12.5x12,x10
//Bent-over Lateral Raises** 12.5x12, 12.5x10 // allows better form
DB Upright Rows 30x12,40x10
hammer curls* 25x12, 25x10
//overhead tricep plate ext 45x12, 45x12
Triceps kick backs 20x12,10
//Squats (track weight)* ** 135x12, 185x10
//DB Lunges** 95x12, 95x10
//Stiff-legged Deadlifts** 135x12, 175x6, 175x4
//Calf Raises** 320x12, 320x10
//jesus press 20x12, 20x10

cardio kickboxing

@gold's castro, with daniel santero. 6:30-7:30.

kickboxing

cardio kickboxing at gold's castro, 6:30pm-7:30pm
w/ daniel santero

this is a good full-body cardio workout, way more fun than running on a treadmill, and really gets the whole body moving. it's nice to have the upper body incorporated into a cardio workout (which, for me, is typically legs only).

vinyasa yoga

vinyasa yoga @ gold's castro, 9:00-10:30am.
w/ maria sanford.

i'm not sure who this teacher looks like, but she sounds a lot like sigourney weaver. no joke. you close your eyes and all the sudden you're doing yoga with alien's ellen ripley and/or Zuul "the gatekeeper" from ghostbuster's. pretty awesome if you ask me.

body pump

golds castro 12:10pm

calf press 270x12,360x10
body pump 12:15-1:15

bike ride

bike ride, 10am.
easy ride from home to the de young museum.
40 minutes, 6.6 miles.

yoga

gold's castro. beginner's yoga with monique jenkinson
12:30-1:45

nice to do a beginner's class once in a while.

running

running at stow lake in golden gate park.
3 laps - 2 laps on the outer track (1.05 miles/lap), 1 lap on the inner track (.5 miles/lap).
24m15s - 2.6 miles

vacation workout, swimming

swimming @ orient bay, st. martin. 350m

vacation workout, swimming and weights

swimming @ orient bay, st. martin, 1pm-ish.
525m

strength training at princess heights hotel gym 7:30pm

35 Degree Incline DB Bench Press (true 75**) 40x12, 50x10
machine Bench Press 80x12, 100x10
//decline db bench* 40x12, 50x10
One-arm Rows 50x12
machine lat pull, 100x10
machine overhead tricep extension 60x12
machine crunches 60x10
Standing lateral raises* 10x12,x10
Bent-over Lateral Raises** 10x12, 10 // allows better form
DB Upright Rows 30x12,(12ab rolls),40x10
12 ab rolls
hammer curls* 25x12, 25x10
machine tricep pull downs 30x12, 40x10
rear delt fly 80x12,50x10(better form)
pec fly 80x12,100x10
lat pull down 70x12,80x10

vacation workout, swimming

swimming @ orient bay, st. martin.

525m 3 lengths b/t two decks.

vacation workout, elliptical and weights

vacation workout = kinda a joke, but better than nothing. hey, i was on vacation!

9am, elliptical machine - 10mins
resistance training - universal gym evening

spin class

1 hour spinning, with joe mazza, @ gold's soma
6-7pm

196.8lbs

abs + kickboxing

daniel santero @ gold's castro
6:00pm six-pack abs
6:30-7:30pm cardio kickboxing class

198.4lbs

yoga

yoga at gold's soma 4-5:30pm. for some reason lots of dr's wives in this class from ucsf. not good. otherwise the class was good.

strength training at gold's castro, 5:30pm.

75 Degree Incline DB Bench Press (true 75**) 40x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows 55x12, 60x10
BB Pullovers ** 60x12,x10
Standing lateral raises* 12.5x12,x10
Bent-over Lateral Raises** 12.5x12, 12.5x10 // allows better form
DB Upright Rows 30x12,40x10
hammer curls* 25x12, 25x10
//overhead tricep plate ext 45x12, 45x12
Triceps kick backs 20x12,10
//Squats (track weight)* ** 135x12, 185x10
//DB Lunges** 95x12, 95x10
//Stiff-legged Deadlifts** 135x12, 175x6, 175x4
//Calf Raises** 320x12, 320x10
//jesus press 20x12, 20x10

6 pack abs + kickboxing

both classes with daniel santero. gold's castro.
6 pack abs 6:00-6:30pm, followed by
cardio kickboxing 6:30-7:30pm.

wt contest, 2nd place.

strength training at gold's castro, 5:30pm.

75 Degree Incline DB Bench Press (true 75**) 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows 55x12, 65x10
BB Pullovers ** 60x12,x10
Standing lateral raises* 12.5x12,x10
Bent-over Lateral Raises** 12.5x12, 12.5x10 // allows better form
DB Upright Rows 30x12,40x10
hammer curls* 25x12, 25x10
//overhead tricep plate ext 45x12, 45x12
Triceps kick backs 22.55x12,10
//Squats (track weight)* ** 135x12, 185x10
//DB Lunges** 95x12, 95x10
//Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 320x12, 320x10
//jesus press 20x12, 20x10

*new addition
**new weight

kickboxing

cardio kickboxing with daniel santero. gold's castro. 6:30-7:30pm.

hands down, best kickboxing class i've ever taken.

strength training

strength training at gold's castro, 5:30pm.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows 55x12, 65x10
BB Pullovers ** 65x12, 65x10
Standing lateral raises* 12.5x12,x10
Bent-over Lateral Raises** 12.5x12, 12.5x10 // allows better form
DB Upright Rows 30x12,40x10
hammer curls* 25x12, 25x10
overhead tricep plate ext 45x12, 45x12
Triceps kick backs 22.55x12,10
Squats (track weight)* ** 135x12, 185x10
//DB Lunges** 95x12, 95x10
//Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 320x12, 320x10
//jesus press 20x12, 20x10

*new addition
**new weight

vinyasa yoga

vinyasa yoga with stacey swann
@gold's SoMa 7:30-8:30pm

aka ashtanga vinyasa yoga

this style of yoga is based on the idea that movement and breath work together. the pace of your breath determines the pace of your movements. between every pose, you do a sequence called a vinyasa, or sun salutation (plank, low plank, cobra or upward dog, downward dog). another element of this style, is slow deep breathing, which feels and sounds like you're fogging up a window. this is my favorite style of yoga.

cardio kickboxing

cardio kickboxing
gold's castro, with james hidalgo. 6:30-7:30pm

strength training

strength training at gold's castro, 5:30pm.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows** 55x12, 65x10
BB Pullovers* ** 60x12, 60x10
Bent-over Lateral Raises 15x12, 15x10

BB Upright Rows 70
bisolator curls* 27x12, 27x10
overhead tricep mach 60x12, 70x10
//Triceps kick backs 25x12, 25x10
//DB Squats** 95x12, 95x10
//DB Lunges** 95x12, 95x10
//Stiff-legged Deadlifts** 135x12, 175x6, 175x4
//Calf Raises** 300x12, 320x10
//jesus press 20x12, 20x10

*new addition
**new weight

jogging

jogging in golden gate park
kezar stadium to 19th ave.
2.6 miles, 23m51s

10:40am
usf stadium to presidio ave.

strength training

strength training at gold's castro, 11am.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows** 55x12, 65x10
BB Pullovers* ** 60x12, 60x10
Bent-over Lateral Raises 15x12, 15x10

DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Triceps kick backs 25x12, 25x10
DB Squats** 95x12, 95x10
DB Lunges** 95x12, 95x10
Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 300x12, 320x10
jesus press 20x12, 20x10

*new addition
**new weight

spin class

spin class at gold's brannan, with joe mazza. 6-7pm.

19.22miles 55m04s

strength training at gold's castro, 7pm.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 35x12, 45x10
One-arm Rows 55x12, 55x10
DB Pullovers** 40x12, 60x10
Bent-over Lateral Raises** 17.5x12, 17.5x10

DB Upright Rows 35x12, 35x10
Dumbbell Curls 27.5x12, 27.5x10
Overhead Triceps Extensions** 25x12 (each), 50 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts** 135x12, 170x4, 170x3
Calf Raises 320x12, 320x10
jesus press 20x12, 25x10

*new addition
**new weight

followed by 1 hour pilates

strength training

strength training at gold's castro, 5:30pm.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
decline db bench* 40x12, 50x10
One-arm Rows 50x12, 60x10
DB Pullovers** 50x12, 60x10
Bent-over Lateral Raises** 15x12, 15x10

DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions** 50 (together)x12, 60x10
DB Squats** 90x12, 90x10
DB Lunges** 90x12, 90x10
Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 270x12, 300x10
jesus press 20x12, 25x10

*new addition
**new weight
199lbs.

yoga flow and alignment

yoga flow and alignment w/ monique
gold's castro, 12:30-2:00pm

strength training

strength training at gold's castro, 7pm.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
decline db bench* 35x12, 45x10
One-arm Rows 55x12, 55x10
DB Pullovers** 45x12, 55x10
Bent-over Lateral Raises** 15x12, 20x10

DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions** 25x12 (each), 50 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts** 135x12, 165x6, 165x4
Calf Raises 270x12, 270x10
jesus press 20x12, 25x10

*new addition
**new weight
199lbs.

iyengar yoga

iyengar yoga at gold's castro with arthur, 7:30-9:00pm

strength training

strength training at gold's castro, 8pm.

75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
One-arm Rows 55x12, 55x10
DB Pullovers 50x12, 55x10
Bent-over Lateral Raises 17.5x10, 17.5x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions 25x10 (each), 40 (together)x10
//DB Squats 80x10, 80x10
//DB Lunges 80x10, 80x10
Stiff-legged Deadlifts 135x10, 115x10
Calf Raises 210x12, 210x10
jesus press 20x12, 25x10

197lbs.

jogging

@ dolores park, 7:55-8:29, 34 minutes, 3.5 miles.

5 laps around the park.

as much as i dislike running, this was a nice run. though... last time was better because it had rained earlier in the day, which meant fewer homeless people hanging around, and less traffic around the perimeter of the park. i was about to end it at 4 laps, but decided i might as well do 5 this time. next time i'll go for 5 again (maybe slightly faster), but hopefully i can bump it up to 6 laps in the next few weeks.

body pump

{270x12}x3 calves
20x12,20x12,25x10 crucifix press

then a full body pump class with willi @ gold's castro, 7-8pm
35 warmup
45 squats
45 chest + pushups
40 back
25 tri
25 bi
35 lunges & 10 squats
35/10 shoulders + pushups
10 situps + plank

195lbs.

strength training

strength training @ gold's castro. 10:20-11:00pm.

this is the same workout i did on monday, but i added a fair amount of weight.

75 Degree Incline DB Bench Press 40x12, 55x10
DB Bench Press 45x12, 55x10
One-arm Rows 50x12, 55x10
DB Pullovers 45x12, 55x10
Bent-over Lateral Raises 17.5x10, 17.5x10
DB Upright Rows 35x10, 35x10
Dumbbell Curls 25x10, 25x10
Overhead Triceps Extensions 25x10 (each), 40 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts 135x10, 115x10
Calf Raises 210x12, 210x10
jesus press 20x12, 25x10

it's awesome to work out this late, because the gym is almost empty.

pre-workout was a BCAA lemonade with chia seeds.
post-workout was two gulps of honey, and a muscle milk (only because i ran out of boku protein).

193.4 lbs.

running

dolores park, 8:03-8:32pm, 3.0 miles, 29minutes

i went jogging tonight. i ran from the mission high school parking lot to dolores park, and circled the park 4 times. the first 3 were counter-clockwise, and the last time clockwise. as i finished the fourth lap, i sprinted from 18th and church to 17th, and down to dolores, all the way to the parking lot entrance.

google map

strength training

@ gold's gym castro
strength training, 6:45-7:30.
pilates, 1hour, sergio novoa 7:30-8:30.

i came across an upper body workout from bodybuilding.com that looked interesting. i tried it on a whim, and it felt really good. i could tell it was hitting some spots that i need to work on. next time i'll have to really ramp up the weight though (especially on the ones with stars, which were not heavy enough tonight). also i'm *not* going to follow my workout with a pilates class right afterwards. i'm going to try and bulk up a little. that means heavier weight, fewer reps, and more calories. i'm experimenting with a huge sugar intake at the end of my workouts. i was 182lbs 2 weeks ago, and 191lbs as of today. we'll see where it goes.

75 Degree Incline DB Bench Press 25x10, 35x10**
DB Bench Press 30x10, 40x10**
One-arm Rows 25x10, 35x10**
DB Pullovers 35x10, 40x10*
Bent-over Lateral Raises 15x10, 15x10
DB Upright Rows 25x10, 30x10*
Dumbbell Curls 15x10, 25x10(* x 1/2)
Overhead Triceps Extensions 30x10, 40x10*
DB Squats 15x10, 15x10*****
DB Lunges 0x10, 0x10**
Stiff-legged Deadlifts 115x10, 115x10
Calf Raises 190x10, 190x10*
added: jesus press (crossed cable lateral raises) 15x10, 20x10*

pilates mat

pilates mat class with sergio novoa.
6:30-7:30pm

swimming

swimming 1000m, at YMCA embarcadero, 12:00-12:30pm.

first time i got to 1000m.

it was easy because i just repeated this 8 times:
50m freestyle
50m fly
25m kickboard

at 500 i was telling myself, "i should just get to 750, it's only 2 more cycles." then at 750 i really wanted to quit, but thought it would be pretty cool if i could finish a complete 1000m. so... there it is... too easy... maybe i'll do it again next thursday.

running

twin peaks loop. up to the lookout, down to burnett, then up parkridge.

6:21-6:38pm - 17mins

nick's upper body workout

nick's upper body workout @ gold's castro, 7-8pm

rear delt pulls (90, 140, 190)
bench press (95, 145, 165)
dips (10, 10)
rear delt extensions (60, 75, 90)
inverted cable fly (12, 10, 8)
lat pull downs (80, 110, 130)
pull-ups (3)
curls (30, 50, 60)
leonardo/cable shoulder extensions (20, 25, 20)

pilates mat

pilates mat class @ gold's castro with sergio novoa. 7:30-8:30pm. great class

vinyasa yoga

vinyasa yoga @ gold's castro with silvie hibdon (lip ring and vaguely eastern european & new zealand accent). she is a good teacher, i like this class.

4:00-5:30pm

walked home after this class.

pilates mat

pilates mat class @ gold's castro with sergio novoa. 6-7pm. this is my new favorite class.

spin class

spin class @ gold's brannan. was supposed to be joe mazza (my favorite spin instructor)... but he was on vacation. the substitute guy was okay, but not as good.

1 hour spinning, 6-7pm

iyengar yoga

iyengar yoga at gold's castro with arthur scappaticci, 7:30-9:00pm.

pilates mat

pilates mat with sergio novoa at castro gold's, 6:30-7:30pm. good class.

swimming

one of the perks of having a military ID, is the day use discount at the YMCA. tkday i went swimming in the pool at the embarcadero Y.

100m freestyle
25m kickboard
50m freestyle
50m breathstroke
25m kickboard
50m freestyle
50m breathstroke
25m kickboard
50m freestyle
50m breathstroke
25m kickboard
50m freestyle

550m total. i'm not a strong swimmer. i'd like to work up to 1000m workouts.

vinyasa yoga

vinyasa yoga at gold's castro 7-8am, with anita. she is awesome! will definitely try to take her class again

body pump

tuesday morning, body pump @ gold's castro, 7am-8am with matty perkins. not my favorite teacher so far.

jogging

2.1 miles in twin peaks, took about 20 minutes, down to clayton and back. i like doing downhill followed by uphill. the downhill gives you a way to ease into it, and the uphill makes sure you finish strong, especially the last section where i climb 100 feet of vertical in about 200 feet of sidewalk. this will be good training for my next 2-mile test, so i can sprint during the last stretch.

yoga

8am yoga with marie stanford at castro gold's.

so freaking crowded!

i went to this yoga class hoping it would help stretch out my legs, which were tight from the run i had done the night before. but what i encountered was an intense leg workout. there was more strength training than there was stretching in this class.

even though it wasn't what i was expecting, and there was barely any room, the teacher made it a good class.

food tracking and macronutrients

most people workout for 4 hours or less per week. that would leave you with 164 hours that you are not working out, but still could be doing good things for your body. one of the biggest choices you have in how you treat your body, is by what you put into it. granted, there are pricing constraints, but if you value health, you will probably be willing spend more on food, and reap the benefits of a happy disgestive system.

there are many discussions about food and its effects on your body. there are so many aspects of a diet, it's hard to juggle all of them at once. what i've always thought is the hardest thing to do, is to measure out and consume the correct amount of nutrients for your body.

setting aside the typical dietary concerns (organic vs. non-organic... soy-protein vs. lean animal-protein vs. dairy protein vs. non-soy vegetable protein... sodium/potassium balance... omega-3/omega-6 balance... whole grains/processed grains... evil corn syrup... real nuts/peanuts...) i decided to look at my specific macronutrient intake (protein, fat, carbs) for 24 hours, and write everything down as closely as possible. i tracked my results as a google doc.

i chose to go with 30% protein, 30% fat, and 40% carbs, as my macronutrient ratio. this is the zone diet ratio. i also wanted to stay around 2000C, since this is recommended for my specific sex/height/weight/age/workout-schedule, and my goal of losing some fat.

it was neat to put the nutritional value of my food under scrutiny. i almost never concern myself with counting calories, or splitting hairs with my nutrition. i will be doing this again in the near future, hopefully next time i can get closer to 100% in all three columns. i may also track my sodium and potassium intake at teh same time.

elevation jogging

at home. 3.8 miles, 45 minutes. 500+ feet of elevation. 6:25-7:10pm. royksopp.

i guess i have a little bit of a runner's high, so i thought i'd write about the run.

twin peaks is a nice place to run. it's quiet, there's few cars, you have nice views, and it's cooler than most parts of the city. tonight i wanted to expand my run a little bit compared to what i did last time.

i started on a downhill -- so steep that i had to use an extremely short stride so i didn't trash my knees, but quickly it petered out to a gentle slope that allows my full stride. i stayed on this winding little street for about a mile. it's the same street as my bus to work. right before clayton, there's a construction zone where i had to dodge holes in the ground, and a construction guy stared me down as a passed through. not sure if he was pissed that he was working late, or worried i would kick dirt into the holes he had been digging. at clayton i turned *up* the hill. this was the first uphill on my run. felt like i'd suddenly run into an ankle deep pond of goo. i could have slowed down and to make it easier, but then i'd have been working that much longer... so i decided to push on and maintain my speed. a bunch of cars passed by, and i realized my dayglo windbreaker is pretty ridiculous. there's no way you could not see me with it on, and it was still daylight. a lady way up the street with a dog stopped and waited for me to pass. "thanks!" i muttered... (really i was thanking my dayglo, for making her see me from 200 feet away). after arriving at the intersection of twin peaks blvd. and clayton, i did an almost 180° left turn. it was less steep here, and foggy. the fog was a nice coolant, the antidote to my internal combustion engine which really started working hard when i got to the uphill. the sun poked through the fog. panting and overheating, i decided to take a quick break. and by "break", i mean brisk walk while i catch my breath. i realized here i should have slowed down when i got to the uphill. 20 seconds of walking and i got back on it. passed a young man with his old dog. i got to foggiest & windiest part of the run (the part that's in the photo), and a really good song came on. i really want to push through to the top, but needed a 10 second breather. as i was getting up to the top, i took a dirt trail for the very last part, and a song came on: "A Higher Place..." which is a song with no lyrics other than the title of the song. each time it was repeated, it felt like a mantra as i climb up to the top. i got up there and decided i should stop running and walk so i could enjoy the view, and have a nice break. i walked along rail from the north end of the lot. not many people here, except for two cars: one full of thugs with a driver taking a rip off a pipe, and another with a girl sitting shotgun taking bong rips from a short green plastic tube with her friend/boyfriend lighting it for her. apparently this was the weed-smoking section of the parking lot. wassever. i walked over to the viewpoint, and checked-in on foursquare/gowalla/facebook and posted a twitter photo. after a brief pause, i'm back on it. started running through the large groups of tourists on south side of the lookout. i got out to the road, and crossed a family of european-looking backpackers about to get to the trail that goes down to my apartment. as i run past them, i peered down the hillside to see the bus unloading people at the last stop on crestline. "they are totally going to miss that bus... sadface." i ran on, and came across a bicyclist, a harley biker, a jeep with staring passengers, then a shitty hatchback full of kids who are probably about to go smoke out. i noticed a bunch of trails. i got to a windier part of the road and it occurred to me that this might not be the best place to be running. passed more cars. i attempted to take a shortcut but halfway through the shortcut, the brambles got too thick and i didn't feel like getting my legs cut up so i had to abort my shortcut. i jogged the rest of the way down twin peaks blvd towards portola. there were long stretches of straightaways with newly paved road. i decided to alternate running backwards and forwards. 10 paces backwards/10 paces forwards, then 20/20, 30/30, and 40/40. i passed a red sleeping bag wrapped around some other stuff. not sure if it was a homeless person's abandoned goods, contributing member of society's lost goods, or someone's donation to the homeless. cut the corner of twin peaks blvd and portola on a steep deer path underneath eucalyptus trees. slippery. ran up the hill, and passed a firetruck, but didn't see any action. ran all the way up to the crest and took a walk-break. realized my windbreaker was completely soaked so i took it off... now sporting my nasty, sweaty wifebeater, passed a guy walking two schnauzers. i got off the sidewalk for them. passed a random woman. same thing. got to thee bus stop where i either [wait for] or [run to] the bus in the morning... keep running up parkridge. almost home. steepest uphill of the run! got up to the crest where i decided i'm at a good place to cool down, and noticed that my iphone has just started playing the song that i started the run with. i ran for the whole album! good run.

maybe i'll go longer next time, though the elevation really killed me. maybe next time i'll run all the way down the hill to the embarcadero, and take muni back home.

the google earth view is pretty cool:

here's what i saw when i got up there:

found a cool tool called gmap-pedometer.com, which allows you to create visualizations of the elevation gains:

nick's workout

gold's castro, nick's workout (weights, upper body)

yoga

yoga at gold's soma with stacey swann, 7:30-8:30

body pump

body pump at gold's soma with leslie. 7:35-8:35pm.

pilates

first time doing pilates - holy shit!
gold's castro, pilates with sergio novoa 6-7pm

jogging

jogging for 20mins, from my house, up the stairs to the twin peaks overlook, down the hill, back up burnett, then up parkridge. probably only 1.5 miles, but lots of elevation.

body pump

body pump at gold's soma with leslie. 7:35-8:35pm

vinyasa yoga

gold's castro, 7-8:15am, with someone subbing for anita lalwani

body pump

body pump at gold's castro with lorenzo woo. 12:15-1:15

vinyasa yoga

vinyasa yoga at gold's castro 4-5:30pm with michael hubbard

body pump

body pump @ gold's soma, with leslie. 7:35-8:35

wow... i have not done body pump in over two years. this class was intense. it was tougher than any workout/smoke-session i did the whole time i was in the army.

nic's workout

i did nick's upper body workout, with nick, at castro gold's this morning at 8am. i'm going to be sore tomorrow!

yoga flow and alignment

mostly vinyasa yoga, with monique at gold's castro 12:30-2:00PM.

definitely a good class.

nick's workout

gold's castro
8am

nick's workout (with nick for once!), with a few new twists. we did extra work on lat pull downs, cable fly dips, and triceps.

vinyasa yoga

1.5 hours - mission yoga studio

i hadn't worked out in a week, this felt really good.

vinyasa yoga

1.5 hours - mission yoga studio

i thought this would be a good recovery for the heavy lifting i did that same morning. in hindsight, i probably should've waited a day, and then done a recovery workout.

nick's workout

nick's upper body workout
7am - the gym's almost empty when you go this early!

reverse fly (upper delts)
dips (tris)
cable fly dips (pecs)
rower (lower delts)
"cable crucible" (medial delts)
lat pulldowns (lat dorsi)
pullups (wide & narrow) / chinups / neutral grip (bis & lats)
tricep extensions (tris)
curls (bis)
decline situps / decline twisting situps
tricep pushups

night agr

night AGR with bandy, cech, williams, serg. magee, serg. clark, and 1sg.

bandy called cadences. (LOVE running with cadences, it makes running so much easier!)
we ran almost 3 miles in 26 minutes.

mptpt - swimming

MPTPT - swimming at newman gym.
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1/2 lap upper only breathstroke
1 lap breathstroke
1/2 lap upper only breathstroke
1 lap breathstroke

9 laps - 450m. (i *think* it was a 25m pool, but i'm not sure)

mptpt - swimming

MPTPT - swimming at newman gym.
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1/2 lap upper only breathstroke
1 lap breathstroke
1/2 lap upper only breathstroke
1 lap breathstroke

1 lap breathstroke - sprint!

16 laps - 800m (i *think* it was a 25m pool)

volleyball

morale day was fun. we walked up and down the beach, and played a really good game of volleyball. *almost* counts as a workout.

pyramids

5, 6, 7, 8, 9, 10

i don't remember how it worked... but i remember it kicked my butt pretty well. something like, start with 5 reps, do 5 tricep pushups, 5 regular situps, 5 narrow pushups, 5 crunches, 5 wide pushups... then do it again with 6 reps for each.... etc.

we only got to 9 before we had to break for hygeine and chow.

AGR

agility group run: a-train (people with a 2-mile run-time under 14:30)

warmup: 2 minutes jog-in-place, neck rotation, shoulder rotation, hip rotation, knee rotation. abs stretch, upper back stretch, seated hamstring stretch, groin stretch.

running from 6:15 to 6:30am, stop for reveille & by dog-faced soldier, followed by another solid 20 minutes of running.

cool-down/stretching

deck of cards workout

this was our first annual training workout.

"deck of cards" workout:

hearts - situps
diamonds - crunches
clubs - close hand pushups
spades - normal pushups

start with a deck of cards. for each card you draw, you do that many reps of the corresponding exercise. face cards are worth:

A - 14
K - 13
Q - 12
J - 11

we went through the entire deck!

also, as a footnote, we were led by sgt garrido, and we did the old style warmup: 2 minutes jog-in-place, neck rotation, shoulder rotation, hip rotation, knee rotation. abs stretch, upper back stretch, seated hamstring stretch, groin stretch.

pullups 3.2

fiftypullups.com
varsity level
week 3 day 2


(5) Pull-Ups (:90)
(6) Chin Ups (:90)
(5) Neutral (:90)
(4) Chin Ups (:90)
(2) Wide

nick's workout

worked out with nick at castro gold's

pullups 3.1

fiftypullups.com
varsity level
week 3 day 1


(6) Pull-Ups (:90)
(5) Chin Ups (:90)
(5) Neutral (:90)
(4) Chin Ups (:90)
(2) Wide

pullups 2.3

fiftypullups.com
varsity level
week 2 day 3


(4) Pull-Ups (:90)
(6) Chin Ups (:90)
(4) Neutral (:90)
(5) Chin Ups (:90)
(4) Pull-Ups

pullups 2.2

fiftypullups.com
varsity level
week 2 day 2

(5) Pull-Ups (:90)
(4) Chin Ups (:90)
(5) Neutral (:90)
(4) Chin Ups (:90)
(4) Pull-Ups

pullups 2.1

fiftypullups.com, varsity level
week 2, day 1:

(4) Pull-Ups (:90)
(5) Chin Ups (:90)
(4) Neutral (:90)
(4) Chin Ups (:90)
(3) Pull-Ups

pullups 1.3

fiftypullups.com, varsity level
week 1, day 3:

(4) Pull-Ups (:60)
(4) Chin Ups (:60)
(3) Neutral (:60)
(3) Chin Ups (:60)
(2) Pull-Ups

pullups 1.2

fiftypullups.com, varsity level
week 1, day 2:

(3) Pull-Ups (:60)
(4) Chin Ups (:60)
(3) Neutral (:60)
(3) Chin Ups (:60)
(2) Pull-Ups

pullups 1.1

the pullup program recommended that i take a few days off (though i probably took too long of a break).

starting again now, with the "varsity" level program.

week 1, day 1:
(3) Pull-Ups (:60)
(3) Chin Ups (:60)
(2) Neutral (:60)
(3) Chin Ups (:60)
(2) Pull-Ups

running

drill weekend pt. went running as a squad with spears, bandy, and rivera. running's fun when you're belting out cadences, and it makes the run go by super fast.  we ran for 5 minutes, stretched for 5 minutes, then did wind sprints for 25 minutes.  i would guess it was 3 miles total.

pullups 3.3

week 3, day 3

(4) Pull-Ups (:60)
(14) Assisted (:60)
(3) Pull-Ups (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

finished jv level tonight!

pullups 3.2

fiftypullups.com

week 3, day 2

(3) Pull-Ups (:60)
(18) Assisted (:60)
(3) Pull-Ups (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

("JV" level)

pullups 3.1

fiftypullups.com

week 3, day 1

(3) Pull-Ups (:60)
(16) Assisted (:60)
(3) Pull-Ups (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

toughmudder workout

this looks really good. as good as a crossfit workout, even.
http://toughmudder.com/training-prep/


i'm going to try it soon.

Exercise 1

Running Man
To get yourself in peak cardio condition, you can either:
1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate speeds every minute between jogging and sprinting for 35 minutes.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally.
Related Obstacle: The Braveheart Challenge

Exercise 2

TM PUSH-UP
Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.
Related Obstacle: Boa Constrictor

Exercise 3

THE FIST AND THE FURY
Grab a dumbbell, kettlebell, or anything heavy with a handle, and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Related Obstacle: Berlin Walls

Exercise 4

SCISSOR KICK
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Related Obstacle: Fire Walker

Exercise 5

BACK ROW
Grab a pair of dumbbells or kettlebells, hold them in front, and bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top fo the rep, pause, and repeat.
Related Obstacle: Hold Your Wood

Exercise 6

DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge.
Related Obstacle: Swamp Stomp

Exercise 7

PUSH UP + ROW
Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep.
Related Obstacle: Devil’s Beard

Exercise 8

LUNGE + TWIST
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Related Obstacle: Sweati Yeti

Exercise 9

SHOULDER PRESS
Grab some dumbbells or small kettlebells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Related Obstacle: Cliffhanger

Exercise 10

DECLINE PUSH UP
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Related Obstacle: Kiss of Mud

Exercise 11

Quick Feet
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Related Obstacle: The Bastard

Exercise 12

Tough Chin Up
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Related Obstacle: Underwater Tunnels

Exercise 13

Superman Plank
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
Related Obstacle: Greased Lightening

Exercise 14

Drunk Superman Side Planks
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
Related Obstacle – Walk the Plank

Exercise 15

Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting yourself completely off. Be sure to start out slow until you get used to jumping off and regaining control fo the bars.
Related Obstacle: Ball Shrinker

Exercise 16

THE TOUGH SQUAT
Take a dumbbell, kettlebell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position.

apft

59 pushups
60 situps
14:43 2-mile run

yoga

wanted to do some yoga, so i googled "yoga video" and went with this one:

http://www.blinkx.com/watch-video/episode-163-yoga-for-the-abs/GOanQHed9BQErNJsSv2RIw

it didn't really feel like yoga. not enough emphasis on breath.

"take the peace and strength and share it"

pullups 2.3

fiftypullups.com

week 2, day 3

(3) Pull-Ups (:60)
(14) Assisted (:60) <-- oops i did 16
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

pushups 5.2 & situps 4.3

hundredpushups.com week 5, day 2:
19
19
22
22
18
18
22
max (at least 45)



twohundredsitups.com week 4, day 3:
35
42
35
35
max (at least 50)

pullups 2.2 and jogging 20 mins

fiftypullups.com, jv level, week 2, day 2
(3) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (60)
(1) Slow Descent (max)

jogging 21m38s

randomly added 5 pullups after i finished jogging

apft pushup/situp/running goals:

[event] -> [reps/time needed to score a 60]|[reps/time needed to score a 90]|[reps/time needed to score a 100]

pushups -> 39|68|77
situps -> 45|73|82
2mile -> 17:00|14:12|13:18

pushups 5.1 & situps 4.2

pushups, week 5 day 1:
36
40
30
24
max (at least 40)

situps, week 4, day 2:
30
38
30
30
max (at least 42)

lower body and abs

at ymca with nick

leg press 12 x (180, 210, 250, 290, 340)
leg curl 12 x (30, 70, 75, 80)
hip abduction 12 x (90, 90, 90)
hip adduction 12 x (90, 90, 90)
calf extensions 20 x (70, 80, 90) (toes: 10out/10in)

bicycles 3 x 30
roman chair 3 x (20 + 10 bicycles)
standing cable crunch 12 x (70, 80, 90)
oblique crunches
swiss ball side crunches

pushups 4.3

hundredpushups.com week 4, day 3:

29
33
29
29
max (at least 40)

pullups 2.1 & situps 4.1

http://www.twentyfivepullups.com/
jv week 2, day 1:
(2) Pull-Ups (:60)
(16) Assisted (:60)
(10) Assisted (:60)
(1) Power Hang (60)
(1) Slow Descent (max)

http://twohundredsitups.com/
week 4, day 1:
27
33
24
24
max (at least 38)

pushups 4.2

hundredpushups.com week 4, day 2:
25
29
25
25
max (at least 36)

pullups

5 pullups

nick's workout

worked out with nick this morning at gold's gym. really good workout, it was like having a personal trainer workout with me. i'm already sore!

rear delts (65, 70, 85) x 12
lat pulls (90, 140, 140) x 10
dips (18, 18, 18)
overhead lat pulls (180, 180, 180) x 10
inverted floating flys w/ pushups (15, 15/5, 10/5)
delt cable raises, (20, 20, 15) x 10
lower back raises (15, 15, 15)
military press (70+bar, 70+bar, 70+bar) x 10
decline pushups (20, 20, 20)
incline situps (30, 30, 20)

pushups 4.1, situps 3.3, and pullups 1.3

i'm doing week 4 day 1 of hundredpushups.com, week 3 day 3 of twohundredsitups.com, and jv week 1 day 3 of fiftypullups.com

pushups
21
25
21
21
max (at least 32)


situps

set 1 24
set 2 32
set 3 23
set 4 23
set 5 max (at least 32)

pullups
(2) Pull-Ups (:60)
(14) Assisted (:60)
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

pullups 1.2 & jogging

fiftypullups.com week 1 day 2 ("JV"):

(2) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

22m14s minutes jogging around the neighborhood

pushups 3.3 & situps 3.2

hundredpushups.com, day 3.
twohundredsitups.com, day 2.

pushups:
Day 3
rest 120 seconds between each SET (longer if required)
set 1 22
set 2 30
set 3 20
set 4 20
set 5 max (at least 28)


situps:
Day 2
rest 60 seconds between each SET (longer if required)
set 1 21
set 2 28
set 3 21
set 4 21
set 5 max (at least 28)
Completed this workout? Go log it at Sit-Ups Logger!

800m swimming

200m forward crawl
200m breath stroke
100m forward crawl
100m breath stroke
25m butterfly
25m backstroke
25m butterfly
25m backstroke
50m breathstroke
50m forward crawl sprint

situps 3.1 & pushups 3.2

following the workout guides from onehundredpushups.com and twohundredsitups.com, i am on day two for pushups, and day one for situps.

i alternated between the two exercises with each set:
pushups: 20, 25, 15, 15, 25
situps: 18, 25, 19, 19, 25

pullups 1.1

week 1, day 1 ("JV" level) of fiftypullups.com:
2 regular pullups
(skipped: 11 assisted)
(skipped: 10 assisted)
1 powerhang
1 slow descent

twohundredsitups.com

well, i'm already doing programs for 100 pushups, and 50 pullups, might as well throw in 200 situps too. i have to figure out how i will schedule all three workouts, since the abs definitely overlap with both pushups and pullups. maybe i'll do abs the morning of the days taht i do pullups. i'll know soon enough if i'm overdoing it.

i did the diagnostic test, which is basically as many crunches as you can do in a row. sadly, i was only able to do 40. it's funny that i've seen such a decrease in performance after getting out of my training schedule for such a short amount of time. a score of 40 puts me in the "average" group for my age, but also tells me that i should start the program on week 3.

here is the training schedule for week 1 for my group:

Day 1
rest 60 seconds between each SET (longer if required)
set 1 18
set 2 25
set 3 19
set 4 19
set 5 max (at least 25)
Completed this workout? Go log it at Sit-Ups Logger!

Day 2
rest 60 seconds between each SET (longer if required)
set 1 21
set 2 28
set 3 21
set 4 21
set 5 max (at least 28)
Completed this workout? Go log it at Sit-Ups Logger!

Day 3
rest 60 seconds between each SET (longer if required)
set 1 24
set 2 32
set 3 23
set 4 23
set 5 max (at least 32)
Completed this workout? Go log it at Sit-Ups Logger!

fiftypullups.com

thought i might as well get started on another workout routine. i'd heard of fiftypullups.com, but today i actually visited teh site, read about it, and decided i would endeavor into the push-up world. i figure it would be a good exercise to do on alternate days from the hundredpullups workout.

tonight i did the assessment. i did 4 legit pullups and 1 that was about 80% of the way there... so 4.8 pullups. this puts me at level 2, "j.v." (ha!).

Here's my schedule for the 1st week:

Day 1
(2) Pull-Ups (:60)
(11) Assisted (:60)
(10) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

Day 2
(2) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

Day 3
(2) Pull-Ups (:60)
(14) Assisted (:60)
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

the exercises:

Power Hang
Similar to a "Negative Pull-Up", the object of this exercise is to hold the position of bar at chest (or slightly above) for at least :05, then lower yourself down to your feet.

Slow Descents
Also similar to a "Negative Pull-Up" (see how the workouts build on each other?), this workout starts with a "real" pull-up or chin up (no assist) then lower yourself slowly for at least :05.

Pull-Up
This is what you came here for, right? All that hard work on your form with the assisted pull-ups will pay off here. Make sure to breathe out on the way up and in on the way down.

pushups 3.1

hundredpullups.com, week 3, day 1 (this is my first day. it told me to start on week 3 bc of my initial diagnostic test)

Day 1 (7m47s total)
rest 60 seconds between each SET (longer if required)
set 1 14
set 2 18
set 3 14
set 4 14
set 5 max (at least 20)

hundredpushups.com

i've been finding it really hard to fit workouts into my schedule, since i'm busy juggling a carpool, playing music, and trying to cook healthy food. i've decided to try out http://hundredpushups.com/. it's hokey, but it's a quick workout that i can do without any equipment. since i'm currently not a member of a gym, this seems like a good option.

tonight i did the initial assessment. 30 consecutive pushups (it's been 1 month since finishing my initial entry training with the army, and i've already dropped to half of my pushup score! THIS IS A NO-GO PRIVATE!!!)

according to the website, since i can do 30 pushups consecutively, i should start on week 3, column 3 (http://hundredpushups.com/week3.html).

this means my next 3 pushup workouts (spaced every two days) will be as follows:

Day 1 (Wednesday 4/20 - 7m47s total)
rest 60 seconds between each SET (longer if required)
set 1 14
set 2 18
set 3 14
set 4 14
set 5 max (at least 20)

Day 2
rest 90 seconds between each SET (longer if required)
set 1 20
set 2 25
set 3 15
set 4 15
set 5 max (at least 25)

Day 3
rest 120 seconds between each SET (longer if required)
set 1 22
set 2 30
set 3 20
set 4 20
set 5 max (at least 28)

day 1 will be wednesday, day 2 will be friday, and day 3 will be sunday.
following week will be week 4 done on tuesday, thursday, saturday... and week 5 and week 6 will be on monday, wednesday, and friday.

30min bike ride

just a quick ride up 84 to kings mountain road and back home.

6.4 miles total.
mild elevation.
about 32 minutes.

swimming 700m

swimming @ymca embarcadero

got my new swedish race goggles... not impressed. still they're better than nothing, and were dirt-cheap.

2 laps front crawl
1 lap kickboard
(1/2 lap front crawl, 1/2 lap breathstroke) x 8
1 lap kickboard
2 laps front crawl

700m

700m swimming

swimming at the embarcadero YMCA.

this is the best military benefit i've experienced so far: YMCA day use $5 (discount from $15), and they give you free towels. that means all i need to bring is my swimsuit and a lock. note-to-self: i need goggles bc there is SO MUCH CHLORINE in their pool!

1 lap = 50m

2 laps front crawl, 1/2 lap kickboard
1 lap front crawl, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard
1 lap front crawl, 1/2 lap kickboard
1 lap front crawl, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard

1/2 lap front crawl sprint
1/2 lap front crawl sprint

500m full + 200m kickboard

swimming

swimming at the embarcadero ymca

first time i've been in the water since last summer. felt really good.
1 lap = 2 lengths

2 laps freestyle
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap hand paddles
1/2 lap kickboard
1 lap breath stroke
2 laps freestyle

18 minutes

jogging + randoms

local neighborhood & woodside high school

13m30s jog to the track.
5 narrow-grip pullups
5 hanging crunches
5 wide-grip pullups
5 heel hooks
5 alternating-grip pullups
16m30s jog back home, with 2 x 1-minute sprints towards the end
(30 minutes total jogging)

20 narrow pushups
10 mountain climbers
10 wide pushups
10 dips

stretching

jogging

30mins jogging around the neighborhood. first time i worked out since i graduated from AIT. i feel a little guilty for not working out in so long, but at the same time, i think i earned a break.

i wore my vibram five finger shoes for the first time in a while, and my feet and calves are pretty sore today. calves being sore is a good thing, but i'm a little worried about my feet. i probably should've done only half of the run in vibrams, and the half in regular shoes so that the random tendons and muscles in my feet that you need to activate while running barefoot have a chance to get back into shape.

company run

we did a company run during our last week of AIT. that means everyone in our company, fastest to slowest, ran together in a formation. sgt motu called cadences the whole time. at the end of it, we ran around to all the navy barracks yelling at them to wake up...

...wake up ...wake up
...hard core ...hard core
...alright ...alright
...feels good ...feels good
...ooo yeah ...ooo yeah
...wake up...wake up

i didn't record it at the time, but i think we ran about 30 minutes.

nick's workout

@rockwell hall

bar dips 3 x 10
low lat pull 12x130,10x145,8x160
high lat pull 12x100,10x120,8x140
seated dips 12x140,10x160,8x180
dumbbell side raise 12x15,10x20,8x25
bench 10x90+bar,8x100,6x110
dumbell shrug 12x50,10x55,8x60
front delt raise dumbell 12x15,10x17.5,8x20
hammer curl 12x30,10x35,8x40

vinyasa yoga

vinyasa yoga at rockwell hall gym. good way to relax and recover from the previous night's weight workout.

weights, based on nick's upper body workout

Rear Delt machine 70# x 12, 85# x 10, 100# x 8
Low Lat Pull, 90# x 12, 115# x 10, 145# x 8
Bar Dips 10,10,10(body weight)
High lat pull 120# x (10,10,10)
seated dips 100x12,140x10,180x8
dumbbell side raise 10# x 12, 20# x 10, 25# x 8
pec fly machine 80# x 12, 90# x 10, 100# x 8
Shrugs with 50# dumbells (12, 19, 8)
converging bench machine - 130# x 12, 140# x 10,150# x 8
Hammer curl (dumbell) - 30# x 12, 35# x 10, 40# x 8
Front delt raises (dumbell) - 15# x (12,10,8)
military dumbbell press - 30# x 12,40# x 10,45# x 8
Standing bent bar bicep curl - 50# x (12,10,8)
"Then some ab work." yoga ball crunches 10,10,10
stretching

ruck march at fort eustis

ruck march from our ftx site to the fob (forward operating base).

20lb pack.
3 miles.
good times.

paintball loop

went paint-balling for the first time during an army ftx at fort eustis. the loop was 3.6 miles, and during it's course, we had to carry casualties, take cover & bound forward, drop and shoot. despite my welts on my body where i "took contact", it was a lot of fun.

2 x 3.6 mile loop = 7.2 miles

vinyasa yoga

beginner vinyasa yoga class @ rockwell hall gymnasium (1h15m)

apft test

2 minutes situps: 62
2 minutes pushups: 66
2-mile run: 13:36

vinyasa yoga

beginner vinyasa yoga class @ rockwell hall gymnasium (1h15m)

doggcrapp b1

Exercise Sets Reps
(50&bent grip bar) x (10,10,10) Barbell curl 1 20-30 RP
35 x (10, 10) (per arm) Hammer curl 1 11-20 SS
290x12&"top flexes" Standing calf raise 1 10-12 SS*
100x5,5,5,5 Glute-ham raise 1 15-20 RP
200x10, 260x10, 290x10 Leg press 2 4-8 SS +WM
* Explode to the top, perform a 5-second negative, and then stretch at the bottom for 15 seconds on every rep.

speed work

60/120's at sulinski field (next to rockwell hall gymnasium)

we sprinted for 60 seconds, then jogged for 120 seconds, alternating continuously, for a total of 25 minutes. i ran almost 3 miles.

doggcrapp a2

i'm sticking to doggcrapp this week, but next week my army physical training is going to interfere. can't wait to get back to my civilian life and do my own thing at the gym.

91# x 20 Dumbbell flat bench press Rx 20-30 RP
74# x 15 Barbell seated military press Rx 11-15 RP
diamond pushups (substitution) x 15 Close-grip bench press Rx 11-15 RP
dips (substitution) x 20 Hammer Strength pulldown machine Rx 15-20 RP
114# x 10 Barbell bent-over row Rx 10-12 SS

combatives

more combatives with sgt v at rockwell hall

hatha yoga

marched my ass over to rockwell snow to go to the yoga class and it was cancelled! harumph! thank the lordy for the internet...



this guy's voice is annoying, but it is a very good pace, if you have a full hour to do some yoga.

combatives

morning combatives at rockwell hall with sgt v.

dante trudel's doggcrapp workout

Workout A1

RepsxWeight# Exercise
10x126# Barbell Incline Bench Press
15x84# Dumbbell Seated Military Press
15 1/2 way, 15 standing# Dip
15x Reverse Pullups
5x126,5x172# Deadlift

army physical fitness test

i did well on my run, and my situps were okay, but really unhappy with my pushup score. somehow i did 7 reps less than last time.

pushups - 52 reps - 74pts
situps - 60 reps - 76pts
2 mile run - 13:23 - 99pts

249pts total

vinyasa yoga

vinyasa yoga at rockwell hall gymnasium
1 hour 15 minutes

awesome class.

beach run

2.5 mile jog, about 20 minutes...

'power' yoga

cheesy yoga dude "rodney yee". he moves too quickly through all the exercises, but i guess if you're looking for a semi-quick yoga routine, it could work. otherwise, i would look for something a little slower.

this was sorely needed, after this mornings sprint sessions. hopefully my hamstrings, quads, and calves won't be as sore tomorrow as if i hadn't done any of this.

http://www.veoh.com/browse/videos/category/sports/watch/v3993945RxBaNeZ9

get some abs

my coworker swears this is how you get abs. it seems to have worked:

http://m.gizmodo.com/5709916/4+hour-body-+-six-minute-abs

The Myotatic Crunch

1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise.
2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball.
3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3).
4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground.
5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands.


The Cat Vomit Exercise

1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don't arch your back or strain your neck.
2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you'll use gravity to provide resistance.
3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.
4. Inhale fully through the nose after the 8-12 second hold.
5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.

some good ideas...

there are some cool ideas in here, on developing and adding mass to your upper back and rear shoulders:
http://www.menshealth.com/fitness/back-exercises

week 1:
deadlift
pullup
back raise

week 2:
deadlift
inverted row
lat pulldown

week 3:
scapula pulldown
barbell shrugs
back raise

week 4:
face pull (lat pulls at face level)
lat pulldown
back raise

tacfit yoga

tacfit recovery/cool-down drill:

http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library

apft prep

wide pullup x 3
normal pullup x 5
side pullup x 6 (3 each side)
dips (-40#,-30#,-20#) x 10reps
bent leg raises 3 x 10
yoga ball situps: 3 sets of 20, 1 set of 60
overhead arm raise (50# x 10 reps) x 3 sets
dip machine (100# x 10reps) x 3 sets

upper body weightlifting (based loosely on nick's workout)

rear delt machine (85, 100, 115, 130) x 10
high lat pull 135 x (10, 10, 10)
dips (body weight - 20lbs) x (15 narrow grip, 15 wide grip, 15 narrow grip)
rower 135 x 10, 10, 10
cable side delt raises 20 (per arm) x 10, 10
outward rotator cuff rotation 10 (per arm) x 10, 10 x 10, 15 x 10
converging bench press machine (120, 125, 130) x 10
shrugs (dumbells) 50 x (10, 10, 10)
hammer curl 30 x 10, 30 x 10, 35 x 10
tricep cable pull downs (30, 50, 65) x 10
front delt raises (15, 17.5, 20) x 10
overhead arm extension (30, 45, 50) x 10
bicep curl 50 x (10, 10, 10)

2-mile run

jogged to the track singing cadences. wow, sfc motua is so much better at calling them than the drill sergeants at basic training - makes sense, since he is a musician and works at the school of music...

jogged to track .5 miles
CD1
2-mile run 14:20
jog back to barracks .5 miles

strength day

strength training with sfc motua, outdoors, at the company

cd1
pull-up drill
decline pushups
hanging bicycle
dips

cardio day

cardio day with sfc motua, indoors, @ rockwell gymnasium

plyometrics: (default 50ft)
butt kicks
calf walk
spiderman
walking lunge
short shuttle sprint
long shuttle spring
backwards-running shuttle sprint
high jump
1 minute squat x 2

jog back to barracks .4 miles

pushup sit up drill

today i missed regular morning PT because i had a guard mount shift in the middle of the night. (the only authorized non-medical reason to skip PT, and is actually recommended by the platoon sergeant).

so after our last formation, i decided to make it up a little by working out with the PT failures. everyone who failed their PT test has to do remedial PT at the end of every duty day. we did a workout from http://hundredpushups.com/index.html and http://twohundredsitups.com/

14 pushups, 21 situps
18 pushups, 27 situps
14 pushups, 21 situps
14 pushups, 21 situps
amrap pushups (40), amrap situps (20)

running

60/120's @ sulinski field

this means that for 60 seconds you sprint, and for 120 seconds you get to recover. during basic training, we were allowed to walk during the recovery period. but here, we have to jog. we did these for a total of 21 minutes. i meant to keep track of the distance, but lost track after 8 or 9 laps on a 1/4-mile track. my honest guess, would be that i ran 2.5 miles.

we warmed up with CD1. then we had the above-mentioned 60/120-s. after that, we did:
50-yard dash x 3
50-yard walking lunges x 3

then we stretched, and i jogged back to the barracks bc it was starting to rain.

nick's upper body workout

my friend nick sent me his workout, and i'm going to try it out tomorrow night. i'm posting it here as a reference for myself... so when i get to the gym, i can look at it on my phone, and know which exercise comes next:

Rear Delt machine, 95#, 10 x 4;
Low Lat Pull, 135# per arm, 11 x 3 sets;
Bar Dips with 25# weight-belt, 3 sets of 15;
High lat pull, 135# per arm, 3 sets of 10;
Cable chest dips, body weight, 4 sets of 12;
Cable side delt raises, 35# x 4 sets;
Bench press machine, 200#, 3 sets of 10 or 12;
Shrug machine, 100# x 10, 10, 10
Shrugs with 75# dumbells, 3 sets of 10;
Hammer curl, 55# dumbell, 3 sets of 8;
Front delt raises, 20# dumbell, 3 sets of 10;
Standing bent bar bicep curl 90#, 3 sets of 10 or 12.
Then some ab work.

obviously going to take the weight down a little.

apft

cd1 (without situps/pushups)

2 mins amrap:
58 pushups (63 - 5, for bad form)
54 situps

2 mile timed run: 14:00

18min yoga cool down in barracks

tacfit cooldown recovery only - apft diet prep

i have my army physical fitness test tomorrow morning, and in preparation for it, i've been eating rice, potatoes, and fruit all day long... luckily our mess hall was serving sweet potatoes tonight, but i had even already bought a microwaveable sweet potato at the commissary to eat tonight as a before-bed snack. i plan to eat a small slice of chocolate cake and and orange first thing tomorrow when i get up to give me one last bit of quick-burning energy to fuel me through the test. hopefully i will do better on this test than the last time i took it.

wish me luck!

also, to prepare for the test, i did some yoga tonight. it's the same stuff i've been doing almost every night this week. it really helps me feel relaxed which means i'll be getting quality sleep.

here are videos of the yoga exercises i do:
http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library

army combatives

review of some of the combatives training from basic training with sgt. v:

holds:
-rear mount (most dominant position)
-front mount
-side mount
-guard

escapes:
-escape from rear mount

apft prep - pushups

just found out that we're not doing the APFT tomorrow, so i decided to do a quick 2minutes of pushups. i did 69, but didn't have the best form. i'm going to follow it with a big glass of milk, and then pass out.

formation's at 0530, so i better get to bed.

tacfit cooldown recovery only

18 minutes of yoga stuff

drill bit
downward dog
shoulder bridge
frog
pigeon
sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
elevated seal
rocking boat

http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library

tacfit warmup + cooldown only

today i did the tacfit warmup (joint mobility) and cooldown (yoga), just to get ready for tomorrow's apft.

i.e.:


(but then later i found out that bc of the rain, we aren't doing the apft because of rain. dangit - all those carbs are just sitting in my body and aren't going to get used!!

apft prep

1 mile - 7m22s
2 min pushups (amrap) - 60
2 min supine bicycle (amrap) - 64

circuit weights

dumbbell bench press
35 x 15
45 x 10
50 x 10
55 x 10

incline dumbbell press
35 x 10
40 x 10
45 x 10

dumbbell concentration curls
25 x 10
27.5 x 10
30 x 10

hammer curls
25 x 10
30 x 10
35 x 10

overhead tricep extension
40 x 10
45 x 10
50 x 10

supine tricep extension, barbell pullover, & tricep press combo
50 x 5, x 3

running

CD1

30 minute run.
first 2 miles: 14:15
total: 29:58

Recovery Drill
overhead arm pull
rear lunge
bent leg over
extended flex

CD1 & push-up prep

CD1
Bend and Reach
Rear Lunge
High Jumper
Rower
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-leg body twist
Push-up

Bench press
95 x 20
145 x 12
155 x 10
165 x 8

Dips
60 x 20
90 x 12
140 x 10

Narrow grip bench press
65 x 20
75 x 12

Jogging .4 miles

back and bi's

5 pullups
10 alternating side pullups
5 pullups
4 alt. side pullups

dual pulley row
60x12
65x10
70x

prone dumbbell curl
35 x 12
40 x 10
45 x 8

lat pull down
85 x 12
100x 10
120x 8

dead lift w/ row
80 x 12

upright row
80 x 8

hammer curls
25 x 12 (each side)
27.5x 10
30 x 8

chest and tri's

running < 1 mile

"occam's protocol" (chest and back day)

bench
25lbs x 20
50 x 10
60 x 4

military
35 x 15
50 x 10

fly cable pull
25 x 12

flat dumbbell bench
40 x 11.5

flat dumbbell fly
30 x 10
35 x 10
40 x 10

overhead tricep extension
45 x 12
55 x 10
60 x 8

tricep cable pull downs
50 x 12
55 x 10
57.5 x 8

pushups
12
10
8

yoga

@rockwell gymnasium
level 1 yoga class (1 hour)

low intensity cardio

@rockwell gymnasium

1.24 miles eliptical
2.0 miles cycle

biceps & back

@rockwell gymnasium

running: 1 mile

pull-ups: 5, 3, 2
prone dumbbell curl: 25, 25, 25
overhead lat pulldown: 70, 85, 92.5
upright rows: 70, 70, 70
hammer curls: 20, 22.5, 25

incline sit-ups with twist: 20, 20, 20

triceps & chest

@rockwell gymnasium

running: 1/3 mile

bench: 135, 145, 155
incline dumbbell press: 35, 40, 45
cable fly: 25, 30, 35
military press: ?, ?, ?
dumbbell lateral raise: 22.5, 22.5, 22.5
tricep cable pushdowns: ?, ?, ?
overhead tricep extensions: 45, 45, 45