CJ's Training Journal

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 :stuck_out_tongue:

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…

looks like a pretty good week, who you wanting to win the game?

My boys and I wanted Notre Dame to win and my wife and daughter rooted for the home team Stanford. Great offensive game as Stanford won 45-38…

11/27/09 Walked about 8-10 miles all over San Francisco primarily in the Little italy, China town and Union square area

11/28/09 Went to Berkeley, CA to attend a Qigong and Tai Chi class with Fong Ha for a few hours. This was my first time meeting him and he was a nice, humble and extremely powerful man. I showed up early for the class and he was already there and we spoke for a bit and went thru a few pushing drills and he moved me back with minimal effort.

Traveled to Palo Alto for the Notre Dame/ Stanford game.

11/29/09

Jogged and walked around Stanford campus early and practiced standing meditation.

Later in the am, my family and I walked and ran around the campus as well for a few hours, hten returned home in the afternoon.

11/30/09

EZ Tempo

100 +100+100+100
200 +200+200+200
200 +200+200+200
200 +200+200+200

5 min of Ab exercises (30 on/30 off)

12/1/09

Warm Up

5 X 10 meters with 90 sec RI

2 min RI

4 X 20 meters with 120 sec RI

Weights

Deadlifts

5 X 135lbs, 5X 185 lbs, 5 X 225 lbs, 5 X 225lbs

Bench Press
5 X 135lbs, 5X 185 lbs, 5 X 225 lbs, 5 X 225 lbs

Dumbbell bent over rows
6 X 25, 6 X 35, 6 X 45, 6 X 55

EZ Tempo

100 +100+100+100
200 +200+200+200
200 +200+200+200
200 +200+200+200
is good for Futsal?
http://en.wikipedia.org/wiki/Futsal