"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

November 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

November Workouts

Days This Month: 30
Some form of exercise: 0 of 0 days
Exercise hours: 0.0
Hiking/Climbing miles: 0.0
Paddling miles: 0.0
Cycling miles: 0.0

NOVEMBER WORKOUTS AT A GLANCE -


Tuesday, May 31, 2011

MAY TOTALS

Days this month: 31
Some form of exercise: 18 of 30 days
Approx. exercise hours: 32.25
Approx. hiking/climbing miles: 13.0
Cycling miles: 42.0
Paddling miles: 2.1

MAY WORKOUTS - At A Glance
5/30 Country Yard Work - Till, rake, pitch, demolish
5/29 Country Yard Work - Spade, Rake, Pitch, Till
5/28 PFC Gym - Power, Core Strength & Conditioning
5/24 PFC Gym - Strength
5/23 Clov. Backroads - Preston Loop / PFC Gym
5/22 Lake Sonoma - Yorty Creek paddle
5/21 Country Yard work
5/20 Low Tide Hike @ Point Reyes National Seashore
5/19 Clover Springs - Hike / PFC Gym - Strength
5/13 Cycling - Lake Sonoma MTB
5/12 Cycling - Clov. Backroads, Hot Springs Rd. ROAD
5/11 Cycling - Clov. Backroads, Preston / PFC Gym - Strength
5/8 PFC Gym - Power, Core Strength & Conditioning
5/7 Bodega Bay - Natural Movement low tide hike
5/6 PFC Gym - Strength, Power
5/4 Clover Springs - Speed Hike / PFC GYM - Strength
5/3 Cycling - Clov. Backroads ROAD / PFC Gym - Strength
5/1 PFC Gym - Core Strengthening, Power

Monday, May 30, 2011

Location: Cloverdale Country

Workout
Natural Movement
Yard work
- Till
- Rake
- Pitch
- Demolish

Time: 05:00:00

Sunday, May 29, 2011

This Blog Sucks Without Pictures!!!

You know the old saying... Pictures or it didn't happen.

For Sure!

Location: Cloverdale Country

Workout
Natural Movement
Yard work @ Mom &Dads
Spade, rake, pitch, till

Time: Count as 04:00:00
HR: 122 / 146

Saturday, May 28, 2011

Location: PFC Gym

Warm Up
200 meter row @ 85# resist.

Power
Kettlebell Complex
3 Rounds of
35x TH kettlebell swing @ 53#
10x swings clean @ 44#
10x dead clean & press @ 44#
10x dead snatch @ 44#
15X dlhp @ 53#

Core Strength & Conditioning
Mix or Match to Complete
100x abmat sit up w/8# med ball overhead
100X push up
100x ab wheel roll out
100x good morning @ 55# barbell
50x hanging handle/rope pull up

Bonus
5x 5 squat @ 95#

Time: 01:17:82
HR: 136 / 170
Cals: 793

Friday, May 27, 2011

Tuesday, May 24, 2011

Location: PFC Gym

Warm up
Kettlebell
3x 25 TH Ketllebell swing - 2 min. rest between sets

Strength
Stronglifts 5x5 - w/o "A" +10
5x 5 squat @ 160#
5x 5 bench press @ 140#
5x 5 barbell row @ 140#

Bonus
Rope Pull up
Ladder: 1-2-3-4-3-2-1
Hard after lifting!

Monday, May 23, 2011

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling - Preston Loop
At high output. The hill up from Preston on the big ring, 2nd cog(16 speed Tricross).

Miles: 7.01
Time: 00:24:40

Location: PFC Gym
Workout: Endurance
3 Rounds of with no rest between movements, 1 min between rounds.
10x sit up
5x hanging handle pull up
10x push up

When I got back from the ride, straight to this short workout with no rest.

Total W/O Time: 00:40:16
Miles: 7.01
HR: 139 / 173

Sunday, May 22, 2011

Location: Lake Sonoma - Yorty Creek

Workout: General
Kayak - Paddle to main lake body from Yorty Creek launch.
Windy, cold and I didn't feel well (cold symptoms) so I didn't stay out long. Mainly wanted to try out the new kayak. I like it!!

Time: 01:15:00
Approx. paddle miles: 2.1

Saturday, May 21, 2011

Location: Cloverdale Country

Workout: Natural Movement
Yard work - Mom & Dad's
Spade, trim, rake and pitch.

- Spade garden area by hand with shovel
- Trim trees with chainsaw, pick and haul trimmings
- Rake up yard debris
- Hack down and pick up wild artichokes on side hill

Real life movements, real life work

Time: count as 03:00:00

Friday, May 20, 2011

Location: Point Reyes National Seashore, CA

Workout: Natural Movement
Low Tide beach crawl
From McClures Beach to Kehoe Beach one way with car shuttle.

Time: Count as 03:00:00
Miles: 4.0

Getting everyone on the same page. We had to move fast to be able to make it through with the low tide.
The first of many wades.
Elephant Rock.
The deep wade.
Nick pops out "The Keyhole".


Thursday, May 19, 2011

Play New Sports

I've had a picture of a guy kayaking pinned up on a bulletin board in my home office for about 15 years, if not longer. I look at it about once a month and tell myself "someday I'm going to buy myself a kayak."

Well, this morning I took the plunge!
Necky Manitou 14
- 14.4 ft.
- Sealed bulkheads with bow and stern dry storage
- Retractable Skeg
- 275 - 325lbs. storage (plenty of room for me and a bunch of beer)
- A pretty blue to match my cheery disposition

Location: Clover springs, PFC Gym

Workout: Endurance
Clover Springs - Hike
South Ridge route (Orig.)

Miles: 2.5
Time: 00:35:12

Workout: Strength - PFC Gym
Stronglifts 5x5
It has been over a week since lifted heavy, so I started with a few lifts at a lower weight.
1x 3 squat @ 135#
1x 3 overhead press @ 85#
1x 3 deadlift @ 185#

Stronglifts 5x5 - w/0 "B" +9
5x 5 squat @ 157.2#
5x 5 overhead press @ 100#
3x 5 deadlift @ 215#

Time:00:42:04
HR: 107/150

Sunday, May 15, 2011

Location: Lake sonoma

Workout: Endurance, Power
Cycling / MTB - Lake Sonoma racing course
1 lap

Good workout! I need to ride this more often. If I knew the tack better I could ride it more efficiently.

Miles: 5.0
Elev. Gain: 800 ft.
Time: 00:51:55

Wednesday, May 11, 2011

Location: Cloverdale backroads, PFC Gym

Workout: Endurance, Power
Cycling - Hot Springs Road
Climb to the crest as fast as possible, then rip back down as fast as possible (staying on the right side of the road of course).

Total miles: 6.4 from home
Total time: 00:32:55
HR: 140 ave. / 192 max.

Note: A personal best time for this climb. I haven't been up this climb for quite some time and was surprised how easy it was. I will do it again in a few days and see how much time I can shave off.
Actual time from Hot springs turn off, up and back - 00:20:40 (about 6 minutes faster than the last time I did it).

PFC Gym
Strength
Stronglifts 5x5 - w/o "A"+9
5x 5 squat @ 155#
5x 5 bench press @ 135#
5x 5 barbell row @ 135#

Bonus - Power
10x manmakers @ 20# dumbbell
10x dead clean @ 95# barbell

Time: 00:33:35
HR: 115 ave. / 160 max.

Total Workout Time: 01:06:30
HR: 133 ave. / 192 max.

Sunday, May 08, 2011

Location: PFC Gym

Workout: Power Endurance, Power, Core Strengthening & Conditioning
Warm up
Cycling - Sprint (Power Endurance)
Frontage Road sprint @ 95% output. I hit a stiff headwind heading north on the frontage road at Hyatt Rd. It stole a lot of my steam and the last mile trashed me!

Miles: 6.36
Time: 00:21:02

Power
Couture Workout @ 65# barbell
3 Rounds of
8x wide stance bent row
8x standing high pull
8x overhead press
8x closed stance good morning
8x left leg lunge (barbell in back squat position)
8x right leg lunge (barbell in back squat position)
8x back squat / push press
3 minute rest between rounds
Total Reps: 168

Core Strengthening & Conditioning
No Name Workout
- no rest between movements
- strict abdominal engagement during movements
- 3 minute rest between rounds
3 Rounds of
25x two handed kettlebell swing @ 53#
20x abmat sit up w/12# med ball overhead
15x push up
15x ab wheel
15x 5 count superman back extension
6x hanging handle pull up

Total Time: 01:18:57
Total Miles: 6.36
HR: 136 / 225

Saturday, May 07, 2011

Location: Pinnacle Gulch, Bodega Bay, CA

Workout: Natural Movement
Pinnacle Gulch - Low tide hike to Estero Americano.
With Paul & Cheryl Grammen's group

The Trailhead.
A one mile hike brings you here.
Pinnacle Rock with Bodega Head in the background.
Heading down the beach.
Low tide exposed mussels.
Up and over the first outcropping.
Stars! Lots of them.
Nearing Estero Americano.
At the Estero. Tomales Point in the distance.


Approx. total Miles: 4.5
Time: Count as 03:00:00

Friday, May 06, 2011

Location: PFC Gym

Workout:Strength, Power
Warm Up
200 meter row @ 85# resist.
3 min. jump rope
Lifting stretch

Strength
Stronglifts 5x5 - w/o "B" +8
5x 5 squat @ 152.5#
5x 5 OH press @ 97.5#
3x 5 deadlift @ 205#

Power
Spring Fling
3 Rounds Of
6x hang clean @ 85#
10x 20 inch stair jump
6x push press @ 95#
6x deep squat SDHP @85#
8x dead snatch @ 53# KB

Total Time: 01:14:14
HR: 124 / 178

Wednesday, May 04, 2011

Location: Clover Springs, PFC Gym

Workout: Endurance
Clover Springs - Speed Hike
South Ridge Original Route

Time: 00:37:06
Miles: 2.5

Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - w/o "A" +8
5x 5 squat @ 150#
5x 5 bench press @ 130#
5x 5 barbell row @ 130#

Bonus
2 Rounds Of
20x push up
8x HH pull up
35x TH KB swing @ 53#
13x ab wheel

I had this as 3 Rounds, but was very tired and my poor form was both dangerous and worthless. Poor eating and resting habits this last week has taken a toll. Regroup!

Total Time: 01:29:27
HR: 135 / 161

Tuesday, May 03, 2011

Location: Cloverdale backroads, PFC Gym

Actual: 5/2/2011
Warm Up
Cycling - Cloverdale loop to Preston

Miles: 9.4
Time: 00:35:33

Strength
Stronglifts 5x5 - w/o "B" +7
5x 5 squat @ 145#
5x 5 OH press @ 95#
3x 5 deadlift @ 195#

Total Time: 01:13:42


This blog is fuckin' boring with out pictures...

Starting the River Park Trail @ Preston.
Along the trail.
In the saddle heading down the frontage road to the South Cloverdale on-ramp for loop.

Sunday, May 01, 2011

Location: PFC Gym

Workout: Core Strength, Power
Warm up
Jump Rope, Heavy bag
3 rounds of
1 min. jump rope. 1 min. heavy bag work
3 min rest between rounds

Core Strengthening & Conditioning
Anyway, Anyhow, Anywhere
3 Rounds of
35x th kettlebell swing @ 53#
20x abmat sit up w/10# med ball overhead
12x ab wheel roll out
20x push up
20x russian twist @ 25#
20x squat @ 33# bulgarian bag
30 count plank

Power
Couture - MMA Workout
3 rounds of @ 65# barbell
6x wide stance row
6x standing high pull
6x oh press
6x good morning
6x lunge (each leg)
6x back squat / push press
6x deadlift

Total time; 01:07:36
HR: 132 / 170

April Totals

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

ACTURAL
Days this month: 30
Some form of exercise: 17 of 29 days
Approx. exercise hours: 30.0
Approx. hiking/climbing miles: 34.5
Cycling miles: 40.5

APRIL WORKOUTS - AT A GLANCE
4/29 - Clov. Backroads / Preston Loop, PFC Gym / Strength
4/28 - Clover Springs / Move Naturally
4/27 - PFC Gym / Strength, Power
4/24 - Lake Sono / Hike, PFC Gym / Strength, Power
4/22 - Cloverdale Backroads / Preston loop, PFC Gym
4/20 - PFC Gym / Core Strengthening
4/19 - Clover Springs/Speed Hike, PFC Gym/Strength
4/15 - 4/17 - Pinnacles NM Hiking
4/12 - PFC Gym/ Strength, Power
4/10 - PFC Gym / Multi, Cycling/Preston Loop
4/9 - Clover Spring / Trail Run/Speed Hike
4/8 - Cycling / Preston Loop, PFC Gym / Strength
4/6 - Clover Springs / Speed Hike, PFC Gym / Power
4/4 - Cycling, PFC Gym
4/3 - NorCal / Different Sports
4/2 - PFC Gym / Strength, Core Strengthening & Conditioning

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.