"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

Thursday, March 31, 2011

March Totals

Notice: 3/12/2011 - Any "West Hill" activities will
now be referred to as Clover Springs.

ACTURAL
Days this month: 31
Some form of exercise: 23 of 31 days
Approx. exercise hours: 23.5
Approx. hiking/climbing miles: 24.5
Cycling miles: 22.0

MARCH WORKOUTS - AT A GLANCE
3/31 - Clover Springs / Move Slowly
3/30 - Cycling / Preston Loop, PFC Gym / Core Strength
3/29 - Clover Springs / Speed Hike, PFC Gym / Strength, Power, Core
3/27 - PFC Gym / Strength, Power
3/26 - Lake Sonoma / Natural Movement Hike
3/25 - Cycling / Preston Loop
3/24 - Clover Springs / Hike, PFC Gym / Strength, Stamina
3/22 - PFC Gym / Strength
3/21 - Clover Springs / Move Slowly
3/20 - PFC Gym / Strength
3/19 - Clover Springs / Speed Hike
3/18 - PFC Gym / Power
3/16 - PFC Gym / Power, Strength
3/15 - Clover Springs, PFC Gym / Move slowly, Power
3/14 - PFC Gym / Power
3/13 - PFC Gym / Strength
3/12 - PFC Gym, West Hills / Power, Move Slowly
3/10 - West Hills / Endurance Intervals
3/5 - Tahoe / Snowmobile
3/4 - PFC Gym / Core, Lower Body
3/3 - West hills / Move slowly, Cycling / Preston Loop


UPDATE: Weight loss since going Paleo 1/7/2011: 18.6 lbs.

Location: Clover Springs

Workout: Slow Movement
Hike - Water Tanks
Slow movement hike with Katie. Sunny and warm out. Shorts and no shoes.

Time: 00:278:51
Approx. Miles: 1.5
HR: ave.-103 max.-128

Wednesday, March 30, 2011

Location: Cloverdale Backroads

Workout: Warm up
Cycling - Preston Loop

Time: 00:30:52
approx. miles: 7.7
HR: ave.-134 max.-220

Location: PFC Gym
Workout: Core Strengthening & Conditioning
"The 1000" - Rest as needed to complete all reps
600 meter row @ 80# resist.
100x kettlebell swing @ 53#
100x 1/2 get up (to kneeling position - core strengthening) @ 30# sandbag
100x 5 count superman back extensions
100x wood chopper @ 20# med ball
Rest as needed to complete all reps

Note: I basically broke this up into 4 rounds. Completing the rows in the first 3.

Bonus
3x 3 hanging handle pull ups

Note: I was surprised I completed these with little effort. Three months ago was struggling to do one!

Time: 01:17:51
HR: ave.-134 max.-170

Tuesday, March 29, 2011

Location: Clover Springs

Workout: Warm up
Speed Hike - South Ridge (original route)
Speed hiking only. No rest for round trip. Personal best time for hiking this route.

Time: 00:37:49
Approx. miles: 2.5
HR: ave.-130 max.-156

Location: PFC Gym
Workout: Strength, Power, Core
Strength - Stronglifts 5x5 - w/o "B"+2
5x 5 Squat @ 85#
5x 5 Overhead Press @ 77.5#
1x 5 Deadlift @ 145#

Power - Dead Weight Complex @ 33# Bulgarian Bag
5 rounds of 10 reps each - 150 movements
- squat
- lunge (alternate)
- 20" box step up (alternate)

Bonus - Core
3x 2 hanging handle pull up
3x 7 ab wheel (strict)
3x 7 abmat sit up (strict)

Bonus Bonus
3x 7 med ball push up

Time: 00:53:52
HR: ave.-126 max.-166

Sunday, March 27, 2011

Location: PFC Gym

Workout: Strength, Power
Warm up
- 1 min. jump rope
- 200 meters row @ 80# resist.
- 3 rounds of
10x air squat
7x abmat sit up
7x ab wheel
7x BA pull up

Strength
Stronglifts 5x5 - w/0 "A" as listed
5x 5 barbell squat @ 75#
5x 5 bench press @ 95#
5x 5 barbell row @ 95#

Power
Bulgarian Bag Complex @ 33#
3 Rounds of
6x swing snatch
6x swing shoulder flip
6x push up
6x hip extension (feet on bag)
6x 360 swing
6x swing squat
6x swing lunge
1 minute rest between rounds, no rest between movements.

Bonus
3x 6 supine ring pull up (feet on box)
6x 3 sitting dips



Time: 01:10:00
HR: ave.-119 max.-166

Saturday, March 26, 2011

Location: Lake Sonoma

Workout: General
Natural Movement
A short workout at the overflow parking lot - log walk, log flip, log jump, log push up, stair climb.

Then take off cross country for some natural movement.

Descending a forested slope. Lake Sonoma in the background.
Enjoying the area after the climb up out of the canyon.
Madrone grove.


Time: 01:25:02
Approx. Miles: 2.0
HR: ave.-125 max.-167

Friday, March 25, 2011

Homemade Equipment

The Bulgarian Power (Fitness) Bag
Alright..., I first saw these being used at Mark Twight's Gym Jones site. I have never heard of them before, so I googled it and came up with hundreds of hits.

Here are a couple...

http://www.suples.com/bulgarian-training-bags/


http://www.mytrainer.com/action/viewvideo/534/Bulgarian_Power_Bag/


I then search Mark's Daily Apple and sure enough, he talks about them also. So, I though I would make one.

There are several videos on-line that show how these can be made, just search the phrase.

Weight: 33 lbs. (They can be made to weigh whatever one wants).
Total approximate cost: $25.00 - or a lot cheaper.

Components
14 inch Inner tube - used or new
Sand or some other sort of filling for weight
Zip Ties
Cord or tubular webbing (optional)
Duct and/or electricians tape

The Inner Tube
I bought my tube new at a tire shop. One could probably get these for free if you asked around, but I didn't want to deal with the holes or weak sections associated with used inner tubes. The new one I bought was 14/15 inch @ $16.00.
I cut out the stem section. I will adjust the length later on.

Leaving about 6 or 7 inches for the handle, secure the closer with the first zip tie. If adding additional handle (tubular webbing or cord), lay it in and tie off with 3 or 4 more zip ties.

As pictured below, when I trimmed off the tag end of the zip tie, I left a couple inches so I could tape them down later on. Cutting them short leaves a sharp edge that will cause problems later on.
I used the burly Duct Tape to cover and secure the zip ties, then used stretchable electricians tape to to form a tight handle.
Fill the tube with the desired material and weight.
Pull it up tight and repeat the process of creating a closer and preliminary handle. Depending on how much material one puts in, one might end up trimming several inches off the tube.
Here is the finished product before shaping better handles.
I Built up the handles with tight wraps of electricians tape. I like the softer, stickier feel of cloth athletic tape, so I used that to finish up the handles.

Here is the finished product.


Location: Cloverdale Backroads

Workout: Endurance
Cycling - Preston Loop
Via RiverPark, West Side (with a push up the Cherry Creek Rd. hill).

Time: 00:35:14
Miles: 8.0
HR: ave.-135 max.-174

Location: Clover Springs

Actual: 3/24/2011
Workout: Warm up
Clover Springs - Trail Run/Hike
South Ridge to top fence line and back. Run until tired, then speed hike while recovering. Repeat.

Location: PFC Gym
Workout: Strength, Stamina
Stronglifts 5x5 - w/o "B"+
5x 5 squat @ 80#
5x 5 overhead press @ 75#
5x 5 deadlift @ 135#

Sandbag Complex - 5/50
3 Rounds Of @ 50# sandbag
10x get-up
10x clean squat
10x snatch
10x clean & lunge
10x half moon

Bonus
3 Rounds Of
7x push-up
7x abmat sit-up
7x ab wheel

Total Time: 01:38:15
Approx. miles: 1.5
HR: ave.-141 max.-173

Thursday, March 24, 2011

Non Fitness Related

3/23/0211
The San Jose Sharks laid it to the Calgary Flames last night at HP Pavilion.

At one point Cory Sarich of the Flames put a hard clean hit on Logan Couture. Couture's line mate Ryan Clowe took exception to it, probably because earlier in the game Sarich had taken another run at Couture, or maybe just because Clowe hates the Sumbitch.

Anyway, Clowe gave him a pretty good licking. Not any knock-out punches, but I'm sure Sarich had a sore nose when all was said and done.




Thanks Ryan! Your moral conduct and leadership are inspiring, even for an old guy like me.

(Photo's poached from the Sharks Website)

Wednesday, March 23, 2011

Location: PFC Gym

Actual: 3/22/2011
Workout: strength
Warm up
400 meter row @ 70# resist.

Stronglifts 5x5 w/o "A"
5x 5 squat @ 75#
5x 5 bench press @ 95#
5x 5 barbell row @ 95#

Time: 00:36:06
HR: 103 ave. 152 max.

Tuesday, March 22, 2011

Location: Clover Springs

Actual: 3/21/2011
Workout: Move Slowly
Clover Springs - Hike
South Ridge (original route) keeping heart rate near 125 bpm.

Looking North - Cloverdale.
Looking East - Mount St. Helena.
Ridge greenage with wildflowers.


Time: 01:02:31
Approx. Miles: 2.0
HR: 106 ave. 132 max.

Monday, March 21, 2011

Location: PFC Gym

Actual: 3/20/2011
Workout: Strength
Warm up
3x 1 minute jump rope
Stretching for lifts

Kettlebell Complex - 3 Rounds @ 53#
30x two handed swing
6x swings clean - 3 each side
6x swing clean & press - 3ES
6x dead snatch - 3ES
6x dead clean squat - 3ES
6x clubbell forearm extension @ 16# - 3ES

Overhead Press
3x 3 press, 3x push press @ 85#
2x 3press, 3 push press @ 87.5#
1x 3 press, 3 push press @ 90#

Bent Row
1x 3 @ 135#
2x 3 @ 115#
3x 5 @ 115#
I was finding the right weight for the Bent Row. I will work forward from 115#.

Time: 01:15:46
HR: 136 bpm ave. 177 bpm max.

Sunday, March 20, 2011

Homemade equipment

Clubbell
Another piece of homemade equipment, the clubbell. I got the information for this off the video in the link. Here is the specs. and cost break down.

Weight: 16 lbs.
Length: 29 inches
Component Cost: (from my local ACE Hardware) approx. $55.00
It can be made for less. I will explain below.

Here are the components
- Galvanized pipe and fittings
- Cylindrical piece of cast iron (an old window counter weight)
- Sand
- Electricians tape

The pipe and fittings weigh 8 lbs. The piece of cast iron weighs 6 lbs. The remaining 2 lbs. comes from the sand.

One could use other material or objects to adjust the weight. Chain, lead ball fishing weights, cement or just sand. Pour sand in on top of whatever you use to hold everything together and prevent movement inside the pipe.

Here it is assembled
I covered the pipe threads and filled in the gaps with duct tape, then finished off the handle with plastic electricians tape.
The finished handle.
I wanted to eliminate the cold industrial look and feel of the piece, so I gave it a coat of cold galvanizing primer and a black top coat.
After the paint dried I gave it a few swings. At 16 lbs. it seems a little heavy now, but will be good in the future. The endcap is removable so I can adjust the weight as needed.

The electricians tape on the handle didn't feel right so I covered it with cloth athletic tape for a better grip, much better. I then ended up covering the rest of the pipe with silicone self bonding tape to give it a rubberized feel.

The final product with a olympic bumper plate for size reference.
Flat with a dumbbell.

By eliminating a lot of the extra crap I put on this thing and just going with the pipe and some form of filler for additional weight, the cost would be about $40.00 - $45.00, possibly cheaper if the conponets were bought at a super store like Home Depot or Lowe's.

Make one and enjoy!

Location: Clover Springs

Workout: Endurance
Trail Speed Hike
North Ridge/main fire trail

Time: 00:41:21
Approx. Miles: 2.0
HR: 135 bpm ave. bpm 163 max.

Friday, March 18, 2011

Location: PFC Gym

Workout: Power
Warn up
Ladder @ 1,2,3,4,5,6,5,4,3,2,1 each
- strict sit up
- push up
- ab roll out
-b/a pull up

Deadlift
5x @ 155#
5x @ 165#
5x @ 155#

Back Squat
2x 5x @ 65#
2x 5 @ 75#
2x 5 @ 95#

Walking Lunge
2x 10 with 44# KB in each hand
Notes:
-Walking Lunge - stopped at 2.5 sets because of knee pain. 44# is too heavy. Too much instability causing poor form. Start next w/o @ 25# dumbbell.
- Start next back squat session @ 95#

Time: 00:48:39
HR: ave.-113 max.-157

Wednesday, March 16, 2011

Location: PFC Gym

Workout: Power, Strength
Warm up
Ladder @ 1,2,3,4,5,4,3,2,1 for each
- push up
- sit up
- ab wheel
- B/A pull up

Kettlebell Complex @ 53# KB
4x 25 2 handed swing
10x swing clean
10x swing clean & press
10x dead snatch
10x squat clean
20x cross chop (10 each side)
20x OH forearm extension @ 44# KB

Stronglifts 5x5 - W/O B + 5#

Time: 00:59:08
HR: 123/201

Tuesday, March 15, 2011

Location: Clover Springs

Workout: Move Slowly, Forest Bathing (it has nothing to do with the rain or any water for that matter)
About a 1.5 mile short hike to a little oak forest I know about for a slow movement work out and forest bathing. I first read about Forest Bathing at Mark's Daily Apple and incorporated it into todays outing. I found a comfortable spot and just sat down for about a half hour in the rain, enjoying the peaceful solitude. It was fantastic!

Pouring rain at the trailhead (but that's why I went).
Looking for the perfect spot...
And here it was.
The Buckeye trees are waking.


Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - w/o A @start weigth

Total time: 01:08:48
HR: ave.-99 max.-130

Monday, March 14, 2011

Location: PFC Gym

Workout: Power
Warm up
3x 1 minute heavy bag intervals with 20 second rest between.

Power
Kettlebell Complex @ 52#
4x 25 two handed kettlebell swings
10x KB swing clean
10x KB good morning
10x KB swing clean & push press (5 ea. side)
10x KB dead clean
10x KB sumo deadlift high pull
10x KB forearm extension (@ 44#)

Bonus movements
2x 2, 1x1 hanging hand bar pull ups (unassisted)
10x KB push ups (unstable base)
10x ab wheel roll out

Time: 00:38:54
HR: ave.-135 max.-168

Sunday, March 13, 2011

Location: PFC Gym

Work out: Strength
Stronglifts 5x5
Work out B @ starting weight

Time: 00:14:24
HR: ave.-100 max.-121

Saturday, March 12, 2011

Location: PFC Gym

Workout: Interval, Power, Core Strength
Interval
3 rounds of "Couture" @ 55# - 6 reps per movement

Power
Bench Press
3x 6 @ 100#
4x 4 @v 110#
2x 3 @135#
3x @ 155#

Bench Flye (swiss ball) - 3x 6 @ 20# DB
Standing Reverse Flye - 3x 6 @ 20# DB
Misc. swiss ball 20# DB movements

Pull up Ladder (band assisted)
1,2,3,4,5,6,7,6,5,4,3,2,1

Core Strengthening & Conditioning
Swiss Ball movements

Time:01:07:49
Heart Rate: ave.-123 max.- 168

Location: West Hills
Workout: Move Slowly
Hike
Hike to the water tanks, descend the grassy slope with Marc & Katie. Some push ups, squats, lunges & sit ups thrown in along the way

Time: 00:34:33
Miles: 1.5
Heart rate: ave.-104 max.-141

Thursday, March 10, 2011

Location: West Hills

Workout: Endurance Intervals
South Ridge Shuffle
Hike the South Ridge route at a fast pace stopping at 3 stations and performing
20x air squats
20x push ups
20x strict sit ups
20 walking lunge

On two trail sections, natural movement exercises - hop, jump, lunge, run.

Time: 00:59:55
Miles: 2.0
Heart Rate: ave.-141 max.-173

Tuesday, March 08, 2011

Location: West Hills, PFC Gym

Workout: Move Naturally
West Hills - Hike / South Ridge
From the gate, climb the South Ridge route until it chokes out with scrub oak, moving through, around and over loose rock, brush and mud bogs, while it was raining,
with 3 Rounds of:
10x push ups
10x sit ups
10x squat with 30# rock
10x walking lunge
mixed in along the way.

PFC Gym
Workout: Power
Pull up Project
Band assisted pull up ladder @ 1,2,3,4,5,6,5,4,3,2,1

Total Time: 01:08:41
Miles: 20.5
Heart Rate: ave.-129 max.-160


Monday, March 07, 2011

Location: West Hills

Workout: Endurance
Trail Hike
Creek Trail/South Slope Traverse/Lower Forest

Time: 00:37:01
Miles: 1.5
Heart Rate: ave.-128 max.-158

Location: PFC Gym
Workout: Power
Free weights

Time: 00:27:41
Heart Rate: ave.-114 max.-145

Location: Northstar @ Tahoe

Actual: 3/5/2011
Workout: Play Different Sports
Snowmobiling - Tahoe
With several of the GSC management team at our annual NorthStar Ski Weekend. Marcie and I we with the "more sporting" group so we were able to open the sleds up pretty good and get some speed.

Time: Count as 00:01:00

L to R: Sam, Marcie, Randy, Bobby, Janet and Barry ready to go.
Marcie waiting as the leaders extract a stuck sled.
Marcie relaxing at the break stop overlooking Lake Tahoe
Lake Tahoe from our first break stop

Friday, March 04, 2011

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power
Core
3 Rounds of
10x push up
10x sit ups
10x ab roll out
10x band assist pull up

Power - Lower Body
3 Rounds of
10x DB clean squat @ 35# db's
10x 35# DB lunge (5 each side)
10x 155# deadlift

Had lower back pain after 5 deadlifts in the first round. Did not complete anymore movements.

Time: 00:21:11
Heart Rate: ave.-122 max.-153

I'm am off to a weekend snow trip in a few hours so I didn't want to aggravate my back and limit my weekend activities. Hopefully I will be able to get some workouts in up in Tahoe.

Thursday, March 03, 2011

Location: West Hills

Workout: Trail Hike
AM - Slow Movement
Keeping heart rate near 125 bpm, climb 3/4 of the South Ridge route.

Time: 00:44:56
Approx. Miles: 2.0
Heart Rate: ave.-113 bpm max.-136 bpm

Location: Cloverdale Backroads
Workout: Endurance
PM - Cycling - Road Bike/Preston Loop

Time: 00:30:27
Miles: 7.16
Heart Rate: ave.-135 bpm max.-209 bpm
February Totals
ACTURAL
Days this month:
28
Some form of exercise
: 17 of 28 days
Approx. exercise hours:
32.0
Approx. hiking/climbing miles: 31.0
Cycling miles: 0.0

FEBRUARY WORKOUTS - AT A GLANCE
2/28 - West Hills / Move Slowly
2/27 - Lake Sonoma / Overlook Move Naturally
2/26 - PFC Gym / Power, Strength, Core
2/25 - West Hills / Move Slowly
2/23 - West Hills / Move Slowly
2/22 - PFC Gym / Strength, Power
2/21 - Lake Sonoma Trail Run/Speed Hike. Tire Drag W/Out
2/19 - PFC Gym / Core - West Hills Speed Hike
2/18 - PFC Gym / Strength
2/16 - West Hills speed hike
2/15 - PFC Gym / Strength
2/11 - 2/13 - Backbacking/Lassen
2/5 - PFC Gym workout, Redwood Peak hike
2/7 - PFC Gym
2/9 - PFC Gym (am)

UPDATE: Weight loss since going Paleo 1/7/2011: 18.6 lbs.
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.