Friday, March 26, 2010


On Wednesday and Thursday I did yoga and seated meditation for about 1 ½ hours total in the morning. On Wednesday, I managed to get some “mini” circuits while a client was out running quarter miles as part of his circuit.
What I did:

Various martial arts kicks – 10 each leg
Tire back flips – since I don’t have large tractor tires (yet) I use standard-size car tires; I throw these little guys up and over behind me for a total distance of about 40-50 ft
Hex bar Deadlifts – 20 reps

I did the above a few rounds and rested when my client did his circuits.

Later in the day I did some “training” with my 6 ½ year old son which consisted of gymnastics stuff on the big blue mat.

On Thursday I did some general conditioning along with some specific corrective exercise work. The conditioning work consisted of:
Jump roping – 10 sets of 100 jumps
Dumbbell Farmer’s Walks – walking in circles, switching directions until fatigue.

The corrective work:
Kettlebell one-arm clean & press alternating with snatches
Clubbell stuff
Thick-handle mid-cable pulls

The above was performed with the left arm only. I have a tendency to over-use/over-work the right arm; my right clavicle is a bit depressed creating greater tendency for glenohumeral impingement. This left-side only work further reinforces newer neural pathways.

Yoga asanas and pranayama before outdoor yiquan (standing meditation qigong) – about 1 ½ hours

Back to the weights:

Bar flat bench press – 5x5x5x5x5x5x5x5x5x5 (10 sets of 5 reps)
Handstand holds (until fatigue) – with minimal assistance from wall

Lat pull downs – 10x10x10x10x10
Singe-arm cable bent-over lateral raises – 15x15x15

Roman chair back extensions (horizontal) – up to 100 reps

Post-workout smoothie:
¼ fresh pineapple
Small handful of brazil nuts
1 tbs bee pollen
2 tbs irish sea moss
1tsp tumeric
1 orange

Later tonight, depending on how the day goes, perhaps do more “training” with my son.

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