"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

Friday, April 29, 2011

Location: Cloverdale Backroads

Workout: Warm up
Cycling - Preston loop

Miles: 7.18
Time: 00:25:52
HR: 153/226

Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - w/o "A" +7
5x5 squat @ 140#
5x5 bench press @ 125#
5x5 barbell row @ 125#

Time: 00:23:20 (short time - I didn't start watch on time)
HR: 109 / 143

Thursday, April 28, 2011

Location: Clover Springs

Workout: Move Naturally
Hike - South Ridge Route

Time: 00:51:06
Miles: 2.5
HR: 105/131

Wednesday, April 27, 2011

Location: PFC Gym

Workout: Strength, Power
Warm up
400 meter row @ 85# resist

Strength
Stronglifts 5x5 - w/o "B" +6
5x 5 squat @ 130#
5x 5 overhead press @ 90#
5x 5 deadlift @ 185#

Power
Lower Body Complex
3 Rounds of
20x 20 inch box step up @ 33# bulgarian Bag
20x walking lunge @ 25# DB
20x tire jump - in/out
20x squat @ 50# sandbag

Bonus
3x 5 hanging handle pull up
3x 5 push press @ 90#

Time: 01:19:10
HR: 126/174

Sunday, April 24, 2011

Location: Lake Sonoma

Workout
Hike - Bummer Peak
From the boat launch parking lot.

Time; 01:39:31
Approx. miles: 5.0
HR: 122/155

The marina from the trail.
Gray Pines in the mist along the ridge.
Lake Sonoma from higher up.
Bummer Peak summit shot.


Location: PFC Gym
Workout
Strength
Stronglifts 5x5 - w/o "A" +6
5x 5 back squat @ 130#
5x 5 bench press @ 120#
5x 5 barbell press @ 120#

Power
Kettlebell Complex @ 53#
3 Rounds of
35x two handed kettlebell swing
10x swing clean squat
10x dead clean & press
10x snatch
10x deep sumo deadlift high pull

Time: 01:01:21
HR: 131/176

Friday, April 22, 2011

Location: Cloverdale Backroads

Workout
Cycling - Preston Loop
Miles: 9.0
Time: 00:29:58
HR: 136/224

Location: PFC Gym
Workout
Strength
Stronglifts 5x5 - w/o "B" +5
5x5 squat @ 125#
5x5 oh press @ 87.5#
5x5 deadlift @ 175#

Core Strengthening
3 Rounds of
2x abmat sit up @ 10# med ball overhead
20X push up
12x ab wheel roll out
6x hanging handle pull up

Bonus
20x 10# ball slam

Data lost
Approx. time: 00:45:00

Location: PFC Gym

Actual: 04/20/2011
Warm up
400 meter row @ 803 resistance

Core Strengthening & Conditioning
3 Rounds of
20x abmat sit up @ 16# clubbell overhead
10x ab wheel roll out
20x back extension - superman style
20x good mornings @ 45# BB
30x th KB swing @ 53#
20x bulgarian bag squat @ 33#

Bonus
40x clubbell overhead extension - swing @ 16# (20 each side)

Time: 00:49:52
HR: ave.-129 max.-168

Tuesday, April 19, 2011

PFC Gym

Warm Up - Speed Hike
Clover Springs south ridge

Strength
Stronglifts 5x5 - w/o "A" +5
5x 5 squat @ 120#
5x 5 bench press @ 115#
5x 5 barbell row @ 115#

5x 10 push up
5x 6 hanging handle pull up

Bonus
Bulgarian Bag swings @ 33#
20x 360 swing
10x swinging overhead extension
10x swing clean & squat
10x one handed swing shoulder clean
10x snatch

Total time: 01:13:40
Miles: 2.5
HR: ave.-135 max.-170

Monday, April 18, 2011

Location: North/Central California

Pinnacles National Monument
Hiking - Old Pinnacles/High Peaks Trails, North Chalone Peak

I hooked up with Jaime's group again for a couple of days of hiking at Pinnacles National Monument.

Driving, camp set-up, horse shoes and eating on Friday. Saturday a group of us hiked (from the campground) the Old Pinnacles Trail/Balconies Cave Trail/Balconies Trail to the Chaparral Ranger Station at the West entrance. We then went up Juniper Canyon to the High Peaks and back down to the shuttle at Bear Gulch.

About 16 miles and 7 hours.

Sunday Eric and I did a quick run up North Chalone Peak because we both had a long drive home ahead of us.

About 9 miles in 3 hours.

Horseshoes at camp on Friday evening


Jaime showing of his Barefoot wine.
The two Eric's fixing food.
Starting up the canyon on the Old Pinnacles trail.
The faster hikers pull away.
The Balconies.

Machete Ridge.
Formations.


Eric high up in Juniper canyon. Eric is hiking the John Muir Train this summer, so was carrying a 35# pack as training.


Will starts up the "Steep & Narrow".
Back at camp refueling.

The step coming out of the upper Bear Gulch caves.
Sam & Eric on the North Chalone Peak summit.
South Chalone Peak.
Racer on the way down



Total hiking time: count as 08:00:00
Aproxx miles: 26.0

Tuesday, April 12, 2011

Location: PFC Gym

Workout: Strength, Power
Warm Up
Jump rope 1 min.
Stretching

Strength
Stronglifts 5x5 - w/o "A" +4
5x 5 squat @ 115#
5x 5 bench press @ 110#
5x 5 barbell row @ 110#

Power
Kettlebell Complex @ 53#
3 Rounds of
30x two handed kettlebell swing
10x swing clean
10x swing clean & press
10x dead snatch
10x sumo deadlift high pull
10x cross chop
3 minute rest between rounds

Round 1: 00:07:16
Round 2: 00:07:26
Round 3: 00:08:01

Bonus
3 Rounds of
4x hanging handle pull up
10x push up

Total time: 01:11:00

Sunday, April 10, 2011

Location: PFC Gym, Cloverdale Backroads

Warm up
Jump Rope - 5 min.
Lifting Stretches

Workout
Stronglifts 5x5 - w/o "B" +4
5x 5 squats @ 110#
5x 5 overhead press @ 85#
5x 5 deadlift @ 165#

Lower
3 Rounds of
30x two handed kettlebell swing @ 53#
10x walking lunge @ 25# dumbbells
10x 20 inch box step up @ 30# sandbag

Endurance
Cycling - Preston Loop

Total time: 01:31:06
Miles: 11.67
HR: ave.-135 max.-177
Cals burned: 963

Saturday, April 09, 2011

Location: Clover Springs

Workout: Endurance
Trail Run/Speed Hike - Upper Forest
Via the Creek Trail. Run until tired, then speed hike to recover. Repeat.

Time: 00:25:03
Miles: 2.5
HR: ave.-144 max.-174

Bummer! I ran the spur trail to the lower falls and found this. A multi trunked tree has fallen across the falls. The size and in this location, impossible to clear.

Friday, April 08, 2011

Location: Cloverdale Backroads

Workout: Warm Up
Cycling - Preston Loop
With an additional run up the first hill on Cherry Creek Road.

Miles: 9.0
Time; 00:36:14
HR: ave.-123 max.-170

Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - w/o "A" +3
5x 5 squat @ 100#
5x 5 bench press @ 105#
5x 5 barbell row @ 105#

Bonus
3x 10 thrusters @ 65#

3 rounds of
4x hanging handle pull up
10x push up

Time: 00:41:12
HR: ave.-115 max.-157

Wednesday, April 06, 2011

Location: Clover Springs

Workout: Endurance
Speed Hike - South Ridge
Original version @ a fast pace with 20 air squats at the top.

Time: 00:38:51
Miles: 2.5
HR: ave.-131 max.-160

Location: PFC Gym
Workout: Power
"The 500" Core strengthening & Conditioning
- Mix and match as needed to complete reps.
100x two handed kettlebell swing @ 53#
100x barbell russian twist @ 60#
100x abmat sit up @ 10# med ball overhead
100x good mornings @ 45# bb
100x dead cleans @ 65# (did not finish)

Note: stopped @ 74 reps on the dead cleans because of shoulder pain.

Time: 00:54:29
HR: ave.-136 max.-173

Monday, April 04, 2011

Location: PFC Gym

Workout: Strength
Warm Up
Cycling - Frontage Road Loop (short ver.)
Lift stretching

Strength
Stronglifts 5x5 - w/0 "B" +3
5x 5 squat @ 95#
5x 5 OH press @ 80#
5x 5 deadlift @ 155#

Push Up Ladder
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - 100 total

Time: 01:08:55
HR: ave.-130 max.-222

Location: Northern California

Workout: Climbing
Little Hawaii - Top-roping

I drove up to the Manton, CA area to do some top-roping with Ricky's Epic Masters group. Little Hawaii is a small unknown climbing area being developed by Ricky and a few others.

The climbing was ok for what and where it is. I'm not sure what type of rock it is, but not granite. The rock has nubbins and quite a few pockets for holds. Not a lot of features to place trad gear and the routes haven't been bolted yet so this is all top-roping.

All the formations are pretty much in the shade, but temperature in this area is too hot to climb during the summer.

I think there were a total of 13 people and it seemed everyone had a great time. We stopped at the Manton Saloon for a few beers afterwards, our antics entertaining the locals.

Time: Count as 03:00:00

Danielle on the third route.
Hayden on the second route.
Scott's girlfriend (can't remember her name) on the second route.
Anna on the first route.
Dow high on the cave route.
At the Manton Saloon.
Front: Hayden. L to R: Danielle, AM, Jeremy, Dow, Caitlin, Sam.

Saturday, April 02, 2011

Location: PFC Gym

Workout: Strength, Core Strengthening & Conditioning
Warm Up
400 meter row @ 80# resist.
Lift Stretches

Stronglifts 5x5 - w/o "A" +2
5x 5 squat @ 80#
5x 5 bench press @ 100#
5x 5 barbell row @ 100#

Dead Clean
5x 5 @ 75#

Core Strengthening & Conditioning
3 Rounds of
30x two handed kettlebell swing @ 53#
16x kettlebell woodchopper @ 53#
20x good morning @ 45# barbell

Bonus
6x 3 handing handle pull up

Time: 01:15:53
HR: ave.-122 max.-171
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.