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