"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, June 30, 2011

Location: Cloverdale Backroads

Workout: Just Do Something
Cycling / South Loop
I've been getting up every morning at 4:30am for the last week studying for a Fine Wine Seminar.
I'm finished, it's 5:30, I go for a short ride before sun up.

Miles: 5.7
Time: 00:19:46

Saturday, June 18, 2011

Location: Lake Sonoma - Yorty Creek

Workout: Play Different Sports
Kayaking - Paddle to the waterfalls up Dry Creek
From the Yorty Creek launch paddle 5 miles to the lunch spot on Dry Creek. Leave the boats and walk about 1/2 mile upstream to the falls. Swim/wade every pool on the way back.

With Ray and Kris from Petaluma Paddlers.

Approx. miles: 11 total
Time: Count as 05:00:00

Kris waiting for Ray at the Yorty Creek launch. I'm in the water, ready to go.
As far as we could paddle/haul the boats up Dry Creek.
A great lunch.
Upstream on Dry Creek.
Kris and Ray near the falls.
Looking back at the falls. I didn't do any further with the camera.
Wading and swimming the pools on the way back.



Friday, June 17, 2011

Thursday, June 16, 2011

Tuesday, June 14, 2011

Friday, June 10, 2011

Location: Mills Property

Workout
Natural Movement
Gardening
Dig, spade, hoe, rake and get some sunshine

Time: count as 03:00:00

Thursday, June 09, 2011

Location: PFC Gym

Warm Up
Jump rope - 3 min.
Lifting Stretches

Strength
Stronglifts 5x5 - w/o "A" +9
5x 5 Squat @ 155#
5x 5 Bench Press @ 135#
5x 5 Barbell row @ 135#

Couture MMA Workout
3 Rounds of @ 75# Barbell
6x wide stance bent row
6x standing high pull
6x overhead press
6x good mornings
6x back rack left lunge
6x back rack right lunge
6x back squat/push press
6x deadlift
1 minute rest between rounds

Bonus
3 Rounds of
15x TH KB Swing @ 53#
15x Abmat Sit Up
10x Push Up
10x Ab Wheel Roll Out

Time: 01:08:01
HR: 117 / 167

Tuesday, June 07, 2011

Location: Cloverdale Backroads, PFC Gym

Warm Up
Cycling / Road bike - Preston Loop
Time: 00:26:32
Miles: 7.21

Strength
All Stronglifts - 3x5 each
Bench Press @ 130#
Squat @ 150-#
Overhead press @ 95#
Bent Row @ 135#
Deadlift @ 185#

A run through to see where I was after not lifting for a few weeks.

Bonus
Sandbag Training
10x Turkish Get up @ 50#

Total Time: 01:04:58
HR:---/---

Monday, June 06, 2011

Location: Point Reyes National Seashore

Workout: Natural Movement
Another Point Reyes low tide hike with NorthBayHikes.com.
We hiked down to Sculptured Beach for the low tide, then hike up the Woodward valley Trail to Mt. Wittenberg.

Miles: 9.0
Time: Count as 05:00:00

Early Monday morning and we owned it.
Rich on Sculptured Beach.
The group working their way down the short down climb.
Sculptured rocks at low tide.
Sea cave with alternate exit off Sculptured Beach.
Nick spotting Sherry as she starts up a short climb.
Leaving the beach, headed for M. Wittenberg.
Along the Woodward Valley Trail.
Misty forest.

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.