"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

Sunday, February 28, 2010

FEBRUARY TOTALS

Days in February: 28
February exercise days: 13
February exercise hours: 13
February cycling miles: 63.3

FEBRUARY WORKOUTS - AT A GLANCE
2/1 - WestHills - Trail run, hill climb
2/6 - Cycling - Cloverdale loop
2/7 - West Hills Hike/PFC Gym workout
2/9 - Cycling - Preston Loop, PFC Gym workout
2/10 - PFC Gym/Core strengthening
2/11 - Cycling/Road Bike - Asti
2/12 - Cycle/MTB - Clov Backroads, PFC Gym
2/13 - West Hills Hike, PFC Gym
2/15 - Lake Sonoma Hike, PFC Gym
2/16 - Cycle - Preston Loop. PFC Gym
2/20 - Cycling - Cloverdale Loop
2/21 - Cycling - Canyon Road Loop, PFC Gym
2/28 - Lake Sonoma Hike

Location: Lake Sonoma

Workout: Endurance
Trail Speed Hike - MTB Single Track/Fire Trail

Time: 01:15:00

Saturday, February 27, 2010

Inner Sandbag Construction

I've used Sandbag Training in the past using a cheap duffle bag filled with home made sandbags. I had filled two large heavy duty plastic bags with 25lbs. of sand in each one. I then duct taped them up to keep the bags from breaking. The problem was the inner bags were too large and stiff from the duct tape.

More coming...

The first homemade sandbag.

Doing 50# Sandbag Turkish Get-ups with the homemade sandbag.

The new outer Sandbag from MuscleDriver USA.


A close up of the material.

Sewing the 5# test bag.

The test bag.

Filling containing bag of sand to put in the inner shell. The zip-loc contains the sand while sewing closed the inner bag. Once inside, the bag will break the first time it is slammed down.

A completed 5# inner bag.

55#'s of inner bags with shell. 35# of 5# bags. 2 - 10# bags.

The filled bag ready for a workout.

Sunday, February 21, 2010

Location: Sonoma County Backroads

Workout: Endurance
Cycling / Road Bike - Canyon Road Loop
From Home. Cold!

Miles: 18
Time: 01:14:38
Output: 85%

Location: PFC Gym
Workout: Power
5 Rounds
7x push-ups
10x Abmat Sit-ups
7x BA Pull-ups

Press
3x 5 @ 75#

Time: 00:17:00

Saturday, February 20, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Cross Bike - Cloverdale Loop

Miles: 11.91
Time: 00:47:49
Output: 85%


Wednesday, February 17, 2010

Location: Cloverdale Backroads

Actual: 2/16/10
Workout: Endurance
Cycle/Road Bike - Preston Loop

Miles: 7.06
Time: 00:26:47

Location: PFC Gym
Workout: Core Strengthening & Conditioning, Power
5 Rounds
5x Sit-up
5x Push-up
5x BA Pull-up

Two Handed KB Swing
5x 20

Deadlift
5x @ 155#
3x @ 165#
3x @ 175#
20x @ 185#

5 rounds
10x Air Squat
10x Walking Lunge (5 ea. r/l)

Time: 00:45:00

Total Workout Time: 01:11:47

Monday, February 15, 2010

Location: Lake Sonoma / PFC Gym

Workout: Endurance
Hike - Oak Knoll Trail
Down to the lake and back. Took a short trip out the new Huff-N-Puff trail that spurs off the Oak Knoll trail down by the lake.
With Katie.

Approx. Miles: 5
Time: 01:38:00

Katie on the Oak Knoll Trail. Mount St. Helena (Napa Co.) in the distance.


Location: PFC Gym
Workout: Power
Resistance machine Lat Pull downs
10x @135#
10x @140#
10x @145$
10x @150#

BA(2) Pull Ups
5x 10

Standing Press
5x 7 @ 75#
1x 5 @ 85#

Bonus
4x 10 Abmat Sit Ups

Time: 00:40:00

Total Time: 02:18:00

Sunday, February 14, 2010

Location: -

Rest Day

Saturday, February 13, 2010

Location: West Hills

Workout: Endurance
Uphill Speed Hike
Creek Trail, Upper Forest

Time: 00:49:20

Location: PFC Gym
Workout: Power
Dead Lift
2x 5 @ 135#
2x 5 @ 145#
2x 5 @ 155#
2x 5 @ 165#
2x 5 @ 175#

Resistance Machine
Lat Pull Down
10x @120#
10x @125#
10x @130#
10x @ 135#

Tricep Push Down
10x @95#
10x @ 100#
10x @103#
10x @105#

Abmat Sit-ups
4x 10

Time: 01:15:00
Total Time: 02:05:20

Friday, February 12, 2010

Location: Cloverdale Backroads, PFC Gym

Workout: Uphill Endurance
Cycle/MTB - Hot Springs Road
From home, ride to the first crest out Hot Springs Rd.

Time: 00:33:21
Miles: 7.6

Workout: Power, Strength
PFC Gym
3 Rounds of
12x Squat with 25# Sand Keg
12x 20" Box Step up with 25# Sand Keg

Kettlebell Complex
12x One Handed Swing Clean @ 44# (6 each r & l)
12x Clean & Press @ 44# (6 each r & l)
12x Clean & Press @ 35# (6 ea. r & l)
12x Sumo Deadlift High Pull @ 53#

Press
3x 12 Bench Press @ 75#
3x Press, Push Press @ 75#

I'll continue with light weights for another week working on form and working through the soreness.

Time: 00:4:00

Total workout time: 01:13:21

Thursday, February 11, 2010

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Asti
From home, out and back to Asti

Output: 85%
Miles: 8.3
Time: 00:32:31

Wednesday, February 10, 2010

Location: PFC Gym

Workout: Core Strengthening & Conditioning
Warm up
500 meter row

Workout
Resistance Machine, Bands

3 Rounds of
3x Press, Push Press @ 75#
5x Deadlift @ 175#

Time: 00:55:00

Tuesday, February 09, 2010

Location: PFC Gym

Workout: Strength
Cycling/Sandbag Lifts

Warm-up
Ride to Preston & Back

Time: 00:26:29
Miles: 7.4

45# Sandbag
5/50
10x Get-ups (5 each side)
10x Clean & Press
10x Clean & Squat
10x Shoulder Clean & Lunge (5 each R& L)
10x Snatch

+ Overhead squat practice with pipe

Time: 00:25:00

Sunday, February 07, 2010

Location: PFC Gym

Workout: General
West Hills/PFC Gym

Warm up
West Hills - Hike up South ridge with Katie

PFC Gym
3 rounds of
12 x GHD sit ups
20 x two handed 35# KB swing
6 x deadlift @ 135#
5 x ab wheel roll out
20 x torso twist with 12# med ball (10 each side)
10 x 40# sandbag dead clean & press

3 rounds of
3 x press, push press @ 75#

Back to lifting for the first time in about 12 months. I'll go light for the first week to get my form back and increase weight as I move forward.

Total Time: 01:20:00

Saturday, February 06, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - Cloverdale Loop
A loop around Cloverdale using the backstreets, Frontage Rd., River Park Trail.

Time: 00:40:56
Miles: 10.2

Monday, February 01, 2010

Location: West Hills

Workout: Endurance
West Hills - Trail Run/Hill Climb
Middle Ridge Up, Upper bowl traverse, North Branch down

Time: 00:33:00
Output: High
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.