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…
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
12/13/09
Ran walked EZ for 50 minutes.
12/14/09
Weights
Warmup
Squats
6 X 115, 3 X 6 X 135lbs
Leg Curls
4 sets, 8 reps up to 80lbs
Bench Press
6 X 135, 6 x 185, 2 X 6 X 225 lbs
Bent over dumbbell rows
6 X 30, 6 X 40, 2 X 6 X 50lbs
2 Sets left and right side of cable woodchopper
2 sets of 12 hanging leg raises
I took the last 10 days or so off from external exercise as work really picked up and I was feeling the effects of the bug. I feel much better as a result of this decision. During the time off I increased my internal exercises like standing meditation and Tai Chi Chuan practice (min 2 X per day).
12/15/09
EZ Tempo
100 +100+100+100
200 +200+200+200
200 +200+200+200
5 min of Ab exercises (30 on/30 off)
12/16/09
Warm up
2 X 10 minutes of MB (5 and 8lb MB 1st set/ 5 and 13 lb MB set 2)
12/17/09
Off
12/18/09
Off
12/19/09
Deep Tissue Massage/ Christmas shopping/40 minutes standing meditation/ watched my old school’s team (Rutgers football) win their bowl game.
I would expect so
12/20/09
44 min of standing meditation
Warm up
3 X 5 min of Continuous MB exercises with 5, 8, and 13 lb MBs
50 min walk with wife and dog
12/21/09
Off
12/22/09
Weights
Warm Up
DeadLifts
5 X 135, 185, 205, 235lbs w/ 2 min RI
4 X Leg Curls of increasing weight
Barbell Hang clean push
5 X 65, 85, 115. 130, 140lbs w/ 2min RI
Wide Grip Pull Ups
10, 8, 6, 6 reps w/ 1 min RI
4 sets of hanging leg raises
2 sets both sides of cable woodchopper
6 min of 30 on/30 off ab exercises
12/23/09
Off
12/24/09
Off
12/25/09
Ran EZ and walked for 52 minutes
12/26/09
Warm up
Medicine Ball continuous
5 Min (7lb, 11lb), 2 min RI, 10 min (7, 11,13lb), 3 min RI, 10 min (7, 11, 13lb MBs)
Stretch
12/27/09
Off. went to see the movie Avatar, which in my opinion was pretty good.
12/28/09
Warm Up
2X 4 X 20M with (2min RI) Standing Start, then push up position
12/29/09
Off
12/30/09
Daughter came to work with me so we played basketball for about 30 mins, then I completed 5 min of Abs (30 min on/30 off)
Followed by
200+200+200+200
200+200+200+200
12/31/09
Medicine Ball continuous
10 min with son using 5 lb MB, 5 Min (7lb, 11lb), 2 min RI, 5 min (7, 11,13lb), 2 min RI, 5 min (7, 11, 13lb MBs)
1/1/10
Ran EZ and walked for 52 minutes