"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

Saturday, May 31, 2008

May Totals
Exercise Days: 18 of 31
Approx. Exercise Hours: 25.0
Cycling Miles: 181.0
------------------------------
May Log

Saturday May 31, 2008
Rest

Friday May 30, 2008

Rest

Lauren graduated High School Today.
Congratulations Frog!! You're Tops.

Thursday, May 29, 2008

Rest

Wednesday, May 28, 2008

Location: Cloverdale Backroads

Tuesday May 27, 2008
Workout: Stretch
Cycling / MTB - River Park Trail Ride
I worked at my desk all day and was tired, and sore from the last few workouts, so I went for an easy ride just to loosen up and get the blood flowing.

Time: 00:40:00

Wednesday May 28, 2008
Rest

Monday, May 26, 2008

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
About 75% output. Worked hard going up the hills, coasted downhills while enjoying the views.
Miles: 18.7
Time: 01:07:36

Location: PFC Gym
Workout: Core Strength & Conditioning, Power, Endurance
5 Rounds Of
10X 145# deadlift
10X Ring Push-ups
15X Abmat Sit-ups
15X 52# Two Handed Kettlebell swing

10X Ab Wheel



Man Makers

50X - 20# Dumbbells For Time
Rest as needed to complete reps.
Time: 00:15:25

Hang Cleans
5X 5 - @ 95#

Tabata Squat Intervals
20 seconds of work , 10 seconds of rest - 8 times.
18, 17, 18, 17, 17, 17, 18, 17

Time: 01:21:00

Saturday, May 24, 2008

Location: Lake Sonoma

Friday - May 23, 2008
Workout: Endurance < 90
Cycling / Mountain Biking - Grey Pine Flat Loop
From Grey Pine Flat, take the No Name Trail to Half-A-Canoe Trail. Ride it until the Bummer Peak Trail. Take it down to Rockpile Road and back to GPF.
Lake Sonoma from high on the Bummer Peak Trail.
Mount St. Helena (Napa Co.) at the distant right.


Approx. Miles: 2.5
Time: 00:35:00

Saturday - May 24, 2008
Location: PFC Gym
Workout: Power Endurance
Warm Up
30X - 35# One Handed Kettlebell Swing (15 each r / l)
3X 20 - 44# One Handed KB Swing (10 each r / l)
3X 20 - 53# One Handed KB swing (10 each r / l)

3 Rounds Of
8X Abmat Sit Ups
7X Push Ups
5X Kipping Pull ups
@ high output - 30 second rest between rounds

12 - 8 - 6 - 4 - 2 - 1 Reps Of
155# deadlift
45# Barbell Thrusters

3 rounds Of
12X - 12# wall Balls
10X - 70# Thrusters

Overhead Press
3X 5 @ 85#
3X 3 @ 90#
Started losing form on the last set
Deadlift
5X 205#

5X 225#
5X 235#

5X 255#

I'm real happy with the new bumper plates and bar. I can now keep one bar loaded heavy for deadlifting, and use the other for pressing, thrusters, cleans, etc.

My backyard wall ball target.

Time: 01:21:00

Thursday, May 22, 2008

Location: Cloverdale Backroads

Workout: Sprint Endurance
Cycling / Road Bike - Frontage Road Loop (long version)
Ride as sprint @ 95% output.
Entire ride in gears 14-16 on a 16 speed Specialized Tricross.
Miles: 6.23
Time: 00:19:49

Location: PFC Gym
Workout: Power, Core Strength & Conditioning
5 Rounds Of
5X - 75# Press
5X - 75# Push Press
Shoulder feeling good.

3 Rounds Of
15X - Abmat Sit-Ups
5X - 7 Count Back Extensions
8X - Ab Wheel Forward Roll Outs

I had to cut the workout short to make Lauren's awards ceremony.

Time: 00:22:00

Wednesday, May 21, 2008

Location: Santa Rosa, CA

Workout: General
Lifting and Twisting (functional fitness)
Lift and stack 300+ cases of wine
Time: 03:00:00 (count as 02:00:00 actual work)

Bumper Plates

I received my shipment of bumper plates today from Wichita Falls Weightlifting. 2-45#, 2-35#, and 2-25#. Nice quality. I'll use them tomorrow.

Monday, May 19, 2008

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Warm Springs Dam Out & Back
Miles: 16.85
Time: 01:01:08

Location: PFC Gym
Workout: Power
Weigths
5X 5 - Press @ 70#
5X 5 - Push Press @ 70#

1X - Press @ 80#
1X - Push Press @ 80#
Stopped - Shoulder Pain

Back Squat
5X 7 - @ 85#

Deadlift
5X @ 235#
5X @ 245#

Time: 00:34:00

Sunday, May 18, 2008

Location: PFC Gym

Workout: Power, Core Strengthening & Conditioning
Warm-up
20X - 35# Two Handed Kettlebell Swing
20X - 44# TH KB Swing
5X 20 - 53# TH KB Swing
140 total swings

3Rounds Of
20X Abmat Sit-ups
10X 7 count Back Extensions
8X Abwheel
20X 180 degrees Twist & Pick with 20# Med Ball (10 each r / l)

My shoulder felt good after lifting a few times over the last few days. I added some weight and reps and I'll see how it goes.
5 Rounds Of
5X 70# Press
5X 70# Push Press

Deadlift
5X 235#
5X 240#

More shoulder and Plantar Fasciitis testing.
3 Rounds Of
15X - 20 inch Box Jump
5X - Band Assisted Kipping Pull-ups
5X Push-ups

Hang clean
3X - 70#

Time: 01:20:00

Saturday, May 17, 2008

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Geysers Road
From home, out Geysers Road to the Old Geysers Road Bridge and back.
Pictures from January 2008
Near the start.

The valley about half way up.

Miles: 25.2
Time: 01:41:21

Location: PFC Gym
Workout: Power
Light Press Workout
5X 5 - 70# Press
1X - 80# Press
Stopped here because of shoulder pain.

Core Strengthening and Conditioning
5X - 185# Deadlift Warm-up

5 Rounds Of
5X - 215# Deadlift
15X - Abmat sit-ups
8X - Ab Roller
15X - 52# Two Handed Kettlebell Swing

Back to Light Press
5X 5 - 65# Press

Time: 00:55:00

Thursday, May 15, 2008

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - Geyserville and back via the frontage roads.
99 degrees in the shade at 6:10 pm.
Miles: 18
Time: 01:12:00

Location: PFC Gym
Workout: Power
Deadlift
5X 185#
5X 205#
5X 225#
5X 245#

A light weight workout to test my recovered shoulder
5X - 44# Kettlebell Clean & Press (each r / l)
10X - 35# Kettlebell Swing Clean & Press (each r / l)
3X 5 - 65# OH Press
3X 12 - 70# Landmine Forward Press

3 Rounds Of
5X - 20# Dumbbell Flyes
5X - 20# Dumbbell OH Press

3 Rounds Of
3X - 65# Press
5X - 65# Push Press

Time: 00:48:00

Wednesday, May 14, 2008

Location: Emeryville, CA

Workout: Walk
Yesterday May 13.
I was stuck in Emeryville for work, so while waiting for a meeting to start, I took a stroll around the Emeryville Marina. I broke a sweat, so it counts.
Miles: 1
Time: 45 min.

Monday, May 12, 2008

Location: PFC Gym

Workout: Core Strengthening & Conditioning
5 Rounds Of
10X - 53# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 count Superman Back Extensions
7X - Ab Wheel Roll Outs
20X - 180 degrees Pick-up & Twist (10 each r / l) with 20# Med Ball

5X 5 - 185# Deadlift

5X 5 - 35# Two Handed Kettlebell Swing

Time: 00:55:00

Sunday, May 11, 2008

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Canyon Road Loop (Yoakim Bridge Road variation)
- Yoakim Bridge Road adds 9 miles.
- 15 mph Northwest winds on the frontage road on the return.
Miles: 27.6
Time: 01:43.26

Saturday, May 10, 2008

Location: Lake Sonoma

Workout: General
Trail Hike with M & K.
From the Skaggs Springs Vista Trailhead, out a ways and back on the Bear Creek Trail.



Time: 01:15:00


Location: PFC Gym
Workout: Core Strengthening and conditioning
3 Rounds Of

10X - 44# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 Count Superman Back Extentions

Misc. Swiss Ball Core ExercisesTime: 00:30:00

Location: West Hills
Workout: Sprint Endurance
Mountain Bike Ride - Pavement & Dirt. Ride as sprint.
-From home, ride about a mile to the West Hills Trailhead.
-Ride the main fire road (all up-hill/speed hike with bike when I got to tired to ride) to the Lower Forest spur.
- Ride through the Lower Forest back to the trail.
- Out and back home.
Miles: approx. 4 miles
Time: 00:27:00

Wednesday, May 07, 2008

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Hatchery Out & Back
Via Dutcher Crk. Road / Dry Crk. Rd.
Miles: 17.7
Time: 01:05:18

Monday, May 05, 2008

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - Tour of Cloverdale

Miles: 11.5
Time: 00:42:15

Sunday, May 04, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - McCutchen Ranch out & back via Old Geysers Road
Miles: 13.8
Time: 00:47:58


Ab Wheel
About a month ago I saw this Ab Wheel at a reduced price on the internet. I'd been considering giving one of these a try for awhile, so I bought it.


When it arrived, it was a lot smaller then it had appeared on the web-site. For $10.00, I wasn't going to sent it back, so I started using it.

It works OK, but I wanted something more burly. Enter the Wheel Barrow tire!
This thing has been kicking around the yard for a few years. I didn't want to throw it away thinking I would use it someday for something. I cleaned it up, put a new rod through it and put on some handles. I made the handles a little long because someday I might want to put stirrups on them to use this thing with my feet.


Saturday, May 03, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Canyon Road Loop
Miles: 18.9
Ave. Speed: 16.3
Max. Speed: 38.9
Time: 01:09:39

The entire ride was done on the big chain ring in gears 10 thru 16 on a 16 speed Specialized Tricross. All the hills were rode in gears 11 - 14.

I had planned on resting for a few days at the end of April for a little recovery time. Because of work related issues that leeched away extra time and energy, those few days turned into eight.
So, I was surprised today at how well I felt and at the level I rode.

Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - Good Mornings with 44# Kettlebell
12X - Abmat Sit-ups
15X - Air squats(core engaged)

Time: 00:18:00

Friday, May 02, 2008

Ride, Crunch, Extension... Repeat.

A injured shoulder and a recovering foot are keeping me from doing any kind of lifts. Cycling and core strengthening and conditioning will be the workouts for a few more weeks.
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.