10/7/09
Warm Up
Tempo
200 +200+400+200
200 +400+200+200
200 +200+200+400
Abs: 5 min (30 sec/ 30 RI)
Cool down/ stretch
10/8/09
Complex DB exercises
High pull
Squat press
Upright rows
Bent over rows
6 reps per exercise no rest between exercise and then 3 min RI between sets
Warm up then 25lbs, 30lbs, 35lbs, 40 lbs, 45lbs,
Followed by DB Curl and DB standing tricep press
Curls: 8 reps X 25lbs, 35lbs, 40lbs, 6 reps X 45lbs, 5 reps X 50 lbs
30 sec between exercises
Press: 8 reps X 15lbs, 20lbs, 25lbs, 6 reps X 30lbs, 3 reps X 35 lbs
Hanging leg raises 2 set of 10, 8
Cool down
10/9/09
Off from work for the next week
30 min standing meditation
2 hours later
EZ run 23 min followed by
4 Continuous 5 min Medicine Balls Circuits with 8lb MB, 11lb, 13lb, 15lb
Cool down
2 hours later
70 min deep tissue massage
10/10/09
Off day, picked up in-laws at the airport and watched college football
10/11/09
15 min Qigong (Standing Meditation)
Tempo session of 30 minutes of runs ranging from 100 meters to 250 meters continuous with 50 meter walk RI
7 minutes of Abs (30 sec on/ 30 sec RI)
Felt great after the session
10/12/09
15 min Qigong
Medicine Ball Workout
Warm up to include 5 min continuous with 5 and 8lb MB
12 minutes continuous with 8, 11 and 13lbs MB
3 min RI
12 min continuous with 15.8lb MB
Cooldown
4 hours later 20 min Qigong
10/13/09
1 hour Qigong Class
10/14/09
Ran for 20 minutes EZ followed by 8 minutes of walking followed by 20 minutes of EZ running
10/15/09
Weights with my wife at her gym
Bench Press
Warm up to 185 lbs
6 X 205lbs
5 X 225lbs
5 X 240lbs
4 X 250lbs
2 X 260lbs
DB Bent over rows
8 X 35lbs
6 X 50lbs
6 X65lbs
6 X75lbs
6 X 80lbs
Squats
6 X 185lbs
6 X225lbs
6 X 245lbs
5 X255lbs
4 sets of Leg Curls
1
2 reps and 10 reps of close grip pull ups
2 sets of Cable Machine wood chops
10/16/09
Off
10/17/09
Ran for 30 minutes EZ
10/18/09
Qigong 20 minutes
MB workout
Warm up then 4 sets of 5 minutes continuous with 11, 13, and 15 lb MBs
10/19/09
EZ warm up for 15 minutes
Weights
Deadlift
185 X 6 reps
225 X 6 reps
275 X 5 reps X 2
300 X 3 reps
Barbell Hang Clean and Press
115 X 5 reps
135 X 5 reps
145 X 5 reps
150 X 3 reps
Pull Ups
10 reps, 10 reps, 6 reps with 10lbs, 6 reps with 15 lbs
Cable woodchopper 3 sets of 10 reps of increasing weight
Back to work…
10/20/09
Warm Up
Tempo
120 +120+120+120
240 +240+240+240
240 +240+240+240
Cool down/ stretch
10/21/09
In Monterey, CA on the Pacific Ocean for a work conference for 2 days and ran EZ and walked for 50 minutes to check out the area.
10/22/09
Walked for 20 minutes
10/23/09
Weights
Squats
6 X 205lbs
6 X225lbs
5 X 255lbs
1 X 275lbs
6 X 225lbs
4 sets of Leg Curls
Bench Press
Warm up to 185 lbs
8 X 225lbs
8 X 225lbs
7 X 225lbs
6 X 225lbs
Superset of DB Bent over rows/ DB Lying Pull overs
Rows
8 X 35lbs
6 X 45lbs
6 X50lbs
6 X60lbs
Pull Overs
8 X 35lbs
8 X 40lbs
6 X 45lbs
6 X45lbs
3 sets of hanging leg raises (10 reps)
3 sets of Cable Machine wood chops R and L sides
10/24/09
Ran for 22 minutes EZ then walk for 10 and ran for 18 minutes EZ
1 Hour Qigong class
10/25/09
Warm up
1 X 5 min MB Circuit with 5 and 8lb MBs
2 min Rest Interval (RI)
1 X 10 minutes Medicine Ball (MB) Circuit with 11lb MB
2 min RI
1 X 10 minutes MB Circuit with 13lb MB
Stretch then standing meditation
10/26/09
Warm Up
Tempo
120 +120+120+120
120 +120+120+120
120 +120+120+120
stretch
My body is telling me to take it EZ for the next few days
10/27/09
Warm up
Medball Explosive throws using 10lb MB for 80 meters
4 sets front throws with 3 min RI
Hammer grip pull ups (14,12,10,6 reps)
4 sets of cable wood chopper exercise (right and left side)
stretch
10/28/09
Ran for 32 minutes continuous EZ
Abs
10/29/09
Off
10/30/09
Off
10/31/09
Off
11/1/09
Ran for 23 minutes continuous EZ
11/2/09
Off
11/3/09
EZ Tempo
100 +100+100+100
100 +100+100+100
100 +100+100+100
stretch
11/4/09
Took my official Army Physical Training Test, 2nd test in about 7 weeks as I am in a newly formed unit with te majority of our Soldiers over 40 yrs old and they needed some motivation to get back in shape. Training a bit for the test has taken away from my 400 training goals. My next test is about 7 months away so I have time to refocus my efforts.
Push Ups 70
Sit Ups 75
2 Mile Run 12:36
HT 69 WT 194lbs
I have not been paying attention to my weight lately and was a little surprised I was over 190lbs, I need to tighten up my nutrition, biggest weakness is drinking the local wines. Bottom line I feel better at upper 180s than I did for years when I was struggling to get down at times to <170 lbs.
11/5/09
EZ Tempo
100 +100+100+100
100 +100+100+100
100 +100+100+100
stretch
11/06/09-11/9/09
Off, my body was telling me to take a break… I increased my qigong practice and standing meditation during these days.
11/10/09
EZ Tempo
100 +100+100+100
200 +200+200+200
200 +200+200+200
200 +200+200+200
4 sets of hanging leg raises
Stretch
11/11/09
Off today from work
Warm up
3 X hills 120 yds @~45 seconds 3 min RI between runs. I have a great hill right next to my house as we are located at the bottom of a hill. The trail is used as a firebreak and is about 200 yards in length
5 min RI
3 X hills 150 yds @~45 seconds 3 min RI between run
5 min RI
20 kg kettlebell swings starting with two arm swings and then progressing to one army swings. I only have 2 kettlebells and no weights at my house so I am limited in weight selection…
20kg single arm presses (3 sets of 8 reps)
7 minutes of abs (30 sec on/30 off)
11/12/09
Off
11/13/09
Warm up
10 minutes continuous MB with 5, 8, and 11 lbs
3 min RI
10 min continuous MB with 5, 8, 11, and 13 lbs
3 min RI
5 min continuous MB with, 11 and 13 lbs
Cool Down
11/14/09
EZ Tempo
200 +200+200+200
400 +400+400+400
400 +400+400+400
600 +600
Stretch
PM: 20 minutes of standing meditation
11/15/09
25 minutes of seated and standing meditation
11/17/09
Warm Up
4 X 10 meters with 90 sec RI
4 min RI
4 X 20 meters with 90 sec RI
2 X20 meters from push up start with 90 sec RI
Weights
Deadlifts
5 X 135lbs, 5X 185 lbs, 5 X 225 lbs, 5 X 285lbs
Bench Press
5 X 135lbs, 5X 185 lbs, 5 X 225 lbs, 5 X 225 lbs
2 sets of cable woodchoppers right and left side
2 sets of hanging leg raises 12 reps
11/18/09
Off, B-Day not that my bday was the reason I took off, busy day at work
11/19/09
Warm up
1 X 10 minutes Medicine Ball (MB) Circuit with 13lb MB
2 min Rest Interval (RI)
1 X 10 minutes MB Circuit with 13lb MB
3 min RI
2 sets of pull ups (12, 14 reps)
3 sets of cable woodchoppers(R and L sides)
3 sets of hanging leg raises (12, 10, 14 reps)
Stretch
happy belated birthday 
Thank you John
11/20/09 & 11/21/09
Off
11/22/09
Warm Up (800 meters of various runs)
Tempo
125 +125+125+125
250 +250+250+250
250 +250+250+250
400+ 400+ 400
600 meter jog home
8 min of continuous abdominal exercises
11/23/09
Warm up
6 X Explosive MB throws (10lb) 40 meter distance (basically throw sprint to ball, then throw, sprint with 2.5 min RI)
3 min RI
3 X 30 meter explosive throws(throw, walk, throw) with 2 min RI between sets
5 min
standing two leg jumps to touch basketball backboard(3 X (3 jumps)
2 sets of hanging leg raises (15 reps)
11/24/09
Off today as my wife and I went with a group from work to the Hearst Castle in San Simeon, CA. The state runs the castle as a large tourist attraction now, but once owned by William Randolph Hearst in his day. He also owned the land which is now the base where I work and even built a Hacienda (hunting lodge)that my boss and base commander currently lives in one end (4500 SF of the lodge…). I do not think Hearst built anything small. With our connection in proximity and history we were able to receive a tour from the museum curator for a 5 hour behind the scenes tour. simply awesome both the tour and the weather not a cloud in the sky and 70+F…
11/25/09
off
11/26/09
Warm up to include 5 min EZ jog
MB Circuit workout:
1 X 11 LB MB 5 minutes continuous
2 min RI
1 X 13LB MB 5 minutes continuous
2 min RI
1 X 13LB MB 5 minutes continuous
10 min of standing meditation
We are off to San Francisco for the weekend to include attending the Stanford/ Notre Dame football game this Saturday. My family and I have a alot to be thankful for…