"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster

March 2017

- 30 minutes of some form of exercise 5 days a week
- Core strength & conditioning
- Rowing, cycling, paddling, kettelbells
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports
- Sprint workouts

March Workouts

Days This Month: 31
Some form of exercise: 6 of 27 days
Approx. exercise hours: 9.5
Approx. hiking/climbing miles: 14.0
Paddling miles: 0.0
Cycling miles: 6.75

March WORKOUTS AT A GLANCE -
3/13 - Clover Springs Speed Hike
3/14 - PFC Gym/Lifting, Core Strengthening & Conditioning
3/21 - Cycling/ PFG Gym Lifting
3/22 - Speed Hike/PFC Gym Core & Lift
3/25 - Point Arena Hike
3/27 - Clover Springs Speed Hike/PFC Gym Lifting

Monday, February 25, 2008

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Up-hill Endurance
Hot Spring Road to the crest and back.
From the junction with Hillside Drive, 00:16:33 to the top. 00:21:07 round trip.

Total workout time: 00:29:42
Total miles: 5.56 (half continuous up hill, the other half fast down hill with hair-pin turns)
Max Speed: 34.4

Saturday, February 23, 2008

Location: Cloverdale backroads

Workout: Endurance, Power
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Frontage Rd.
Storm coming in the Dry Creek Valley.


Organic weed abatement on Canyon Road.

Output: 85%
Time: 01:17:58
Total Miles: 19

Location: PFC Gym
Workout: Power
A light upper body workout
30x T-bar side-to-side @ 60#
30x T-bar high cauldron @ 60#
30x T-bar low cauldron @ 60#

3 Rounds Of
5x press @ 75#
5x push press @ 75#

3x 10 bench press @ 95#

Time: 00:25:00

Sunday, February 17, 2008

Location: Cloverdale Backroads

Workout: Uphill Endurance Training
Cycling/Road Bike - Hot Springs Road
From home, to first crest and back
Time: 00:30:24


Location: PFC Gym

Workout: Power
Warm Up
10x bench press - flat @ 95#
10x bench press - incline @ 95#
10x bench press - decline @ 95#

Bench Press
3x 10 bp @ 115#
10x bp @ 125#

8x bp @ 135#
6X bp @ 145#
4x bp @ 155#
1X bp @ 165#

Back Squat
2x 10 @ 95#

Front Squat
1x 10 @ 95#

3x 10 band assisted pull ups

Neoprene socks kept my feet warn in the 45 degree garage.

Time: 00:50:00

Thursday, February 14, 2008

New Gear

I finally got a Squat Rack. This will allow me to more safely lift heavier weights without a spotter.

Before...



After...

Saturday, February 09, 2008

Location: Lake Sonoma

Workout: Endurance
Trail Hike - With Marcie & Katie
Out and back from the Skaggs Springs Vista Trailhead.




Time: 01:04:00

Some photo's from along Dry Creek Road on the way home.







Location: PFC Gym
Workout: Power

25X Deep Squats with 12# med ball
25X Deep Squats with 20# med ball
I stopped the lower body stuff at this point because my heel started burning (Plantar Fasciitis).

Back to the upper body stuff...
3X 12 - 85# bench press
3X 12 - 95# bench press
3X 12 - 105# bench press
5X 125# bench press
5X
135# bp
5X 145# bp
3X 3 - 135# bp
3X 5 - 125# bp

Time:00:44:00

Wednesday, February 06, 2008

RAT SHIT! That's all I have to say

Sunday, February 03, 2008

Location: West Hills

Workout: Endurance <90
Trail Hike
Hike to Lower Falls on Porterfield Creek as Marcie took pictures. With Marcie, Wyatt and Katie.


Ferns and oak forest on lower trail. Photo by Marcie

Moss and rain drop. Photo by Marcie


Wyatt at lower falls.
Time: 01:00:00

Location: Cloverdale Backroads
Workout: Endurance <90
Road Bike Ride - Preston Loop
Out via the River Park trail - back via Hwy 101/Cloverdale Blvd.
It started raining pretty hard as I was coming into town from the north. It's all good though!

75% of max. output
Time: 00:25:48
Total Miles: 7.13
DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.