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.