Thursday, September 27, 2012. Z Health R-Phase Full Session (a series of mobility drills) Warmup 10 rounds, 1 minute per round, consisting of... Rope skipping Hanging knee raises Rope skipping Wall assisted archups Rope skipping Assisted reverse grip dips Rope skipping Assisted L sit lifts Rope skipping Burpees Endurance Drills (two minutes per direction) Parafuso Circles (upper body, lower body) 'Threading the Needle': transitioning from tesoura to queda de rin through the arms Giro Giro with single leg pivot Running Slow run, covering 6 miles in one hour this afternoon. Edit: Nearly forgot to add in that I did 3x3 on pullups immediately after my run in sort of a 'greasing the groove' fashion. Workout Key Capoeira movements: http://www.martialartsplanet.com/for...&postcount=316
Saturday, September 29, 2012. This is my LSD run day, but it was raining so no run. My total mileage for the week (Sunday-through-Saturday) stands at 14.5 for this week.
Monday, October 1, 2012. Short session due to other time commitments. Z Health R-Phase Full Session (a series of mobility drills) Warmup 10 minutes of rope skipping Bodyweight Training A1 Pullups (Assisted): 12, 12, 12 A2 L sit Lifts (Assisted): 10, 10, 10 B1 Pushups: 10, 10, 10, 6 B2 Single Leg Squats: 10, 10 Running Ran for 5 miles.
Ugh, allergies and lack of sleep (three hours) is really cramping my style. For today I kept it real simple, as I wasn't feeling so great. Tuesday, October 2, 2012. Running Sprint drills: Sprint 400m Rest 7 minutes Sprint 400m Rest 6 minutes Sprint 400m Rest 5 minutes Sprint 400m Rest 4 minutes Sprint 400m Rest 3 minutes Sprint 400m Rest 2 minutes Sprint 400m Rest 1 minute Sprint 400m Completed this in 42:32 and covered 4.2 miles in the process. Also greased the groove with a few small sets of pullups. Hoping to get some sleep tonight and feel better tomorrow.
Thank you! About to head to seminar now and I have some grading to do tonight, but I did get some sleep last night. With taking today off training and looking to get some sleep tonight, I'm hoping tomorrow will put me back in the realm of the functional.
Thursday, October 4, 2012. Woke up this morning still feeling a bit under the weather so I skipped the strength training. However, I'm stubborn so I still went for a run later in the afternoon (admittedly, I was feeling a bit better, then). I ran 6 miles. Still feeling pretty good this evening (with the occasional sneeze). Hoping to get back into everything tomorrow.
Saturday, October 6, 2012. Went for a run today, covering 6.2 miles. My weekly total (Sunday-Saturday) is 26.9 miles.
Okay, time to blow the dust off this log. So, I went in for my second session with my personal trainer at the rec center on campus (first session was on Friday). He took me through a lot of upper body stuff with lighter weights as he's wanting me to take a few weeks to condition the body (tendons, ligaments) before tackling the Starting Strength program with fervor. Mostly he's been working me on squats and deadlifts and dumbell presses with really light weight to check form and taking me through a ton of supplemental exercises. All this is fine by me for now as I'm currently swamped with grading, reading, papers, working on applications for research funding, trying to see who can give me advice as comps draw closer, etc. Our third and final session for this month will be on Wednesday when he has promised to go over power cleans with me. Exercises we went through today: Squats Deadlifts Single Leg Press Bent Over Rows Seated Rows Lat Pulldowns Shoulder Shrugs Back Hyperextensions Pushup Negatives Arnold Press Hammer Curls Hammer Curls that go across the front of the body Some kind of twisting 1/2 hammer, 1/2 regular curl Dumbbell Tricep Extensions I'll start keeping track of weight at Wednesday's session (we've been moving quite rapidly from station to station). I'll also post then my post PT training plans (essentially a slightly modified Starting Strength routine). Just thought I'd let you all know.
Well, I trained with the trainer on Wednesday, but still didn't get to record my numbers then (most everything was fairly light as he is cautious and wants me to get my body prepped for the Starting Strength program). At any rate, on to today's session. Friday, November 16, 2012. Did a number of things but kept everything light because 1. I'm still new to this, 2. This has been the trajectory the personal trainer has had me on, 3. I have a capoeira workshop to attend this weekend that is sure to work me to exhaustion. Today was my first session without the trainer. What I did. Squats Bar (45lbs) x 12 65lbs x 12 85lbs x 8 105lbs x 5 x 2 Bent Over Rows Bar x 12 65lbs x 10 85lbs x 6 85lbs x 5 x 2 Hammer Curls 15lbs x 12 20lbs x 10 x 2 Arnold Press 20lbs x 10 20lbs x 9 20lbs x 5 Pullups (assisted) 10/4 Dips (assisted) 8/5 Overhead Press Bar x 8 65lbs x 4 65lbs x 3 I'm waiting for the trainer to email me a program to follow, though I would really like to just do a modified form of starting strength with some supplementals like dips and pullups, static holds and such. I would like to lose the curls and focus on the program lifts, but we'll see how it goes. Oh and for those who are curious, the workshop will be with Mestre Themba.
So, I worked out on Monday through Wednesday of last week, but hadn't put any of that in this log and I'm too lazy to do it now, so we'll start from today. Sessions are fairly short as I'm wrapping up the semester and will have loads of things to do at the moment. Oh, and the workshop was great. Monday, November 26, 2012. Z-Health Full Body Session (Mobility Drills) Weight Training Squats: Bar x 12 95lbs x 8 125lbs x 5 x 3 Dumbbell Press 30s x 12 35s x 8 40s x 5 Deadlift 65lbs x 12 115lbs x 12 165lbs x 6 165lbs x 5 x 2 Back Extensions (weighted by holding a medicine ball) 10lbs x 10 18lbs x 7 18lbs x 5 Barbell Lunges 60lbs x 10 70lbs x 10 Lat Pulldowns 120 x 10 135 x 7 150 x 4 Dips (assisted) 7/5 By the way, these are not posted in the order that I did them (for instance, the lat pulldowns were the last exercise I did--I'll post the correct order in future). Will reintegrate the running when the semester is over in three weeks.
Tuesday, November 27, 2012. Z-Health Full Body Session (Mobility Drills) Warmup 5 minutes of skipping rope Capoeira Endurance Interval Drills (1 minute each direction=2 minutes per movement) Au Fechado Jacare Parafuso Bananeira lifts from forward bend Bananeira lifts from Giro de Mao Lateral Bananeira Walk
Wednesday's training. Z-Health Full Body Session (Mobility Drills) Weight Training Squats: Bar x 12 65lbsx12 95lbs x 10 125lbs x 6 135lbs x 5 x 3 Overhead Press Bar x 12 65lbs x 6 85lbs x 2 x 2 65lbs x 5 Horizontal Rows (because the three stations where I normally do bent over rows were occupied) 45lbs x 15 75lbs x 12 105lbs x 7 Did some tricep extensions, too. Short session--as everything for the next two weeks will be--as I frantically write at the end of the semester. No training today--too much to do.
Friday, November 30, 2012. Another short session (the next two weeks will be boring while I try to write a ton). Z-Health Full Body Session (Mobility Drills) Weight Training Squats: Bar x 15 65lbs x 12 95lbs x 10 125lbs x 5 145lbs x 5 x 3 Dumbbell Press 35s x 10 40s x 5 35s x 5 Deadlift 65lbs x 15 115lbs x 10 165lbs x 8 175lbs x 5 x 3 Lat Pulldowns 120 x 10 135 x 5 150 x 3
