31 May 10

DER HOF
Made it again to The Yard at the total protest of my body. My body is not used to the volume of training as of late and as a result I'm feeling totaly fried. Kept it simple very little strength training. The kids showed up again and was realy fun coaching them. They are soccer players so I designed a workout with skill sets in mind the would help their cardio. Since they are near the end of their season I didn't want to throw in to much strength. Myself and Andy did 2 rounds of their last routine and I was totaly shot.

40min MA
Hit the heavy bag mostly, extended the breaks inbetween. The bag is heavier and harder then the one at the house which wore me out.

2 Rounds
Jingle Jangles x5
OH Med Ball toss x5
Seated Med ball twist x10

Demo's some kb stuff for Andy and managed a rope climb as well. Then lots of stretching followed by a very cold shower.

30 May 10

Stopped by DER HOF this morning to see the guys. Did a quick improv workout. There were a few younger local high school kids there for the first time to try and train DER HOF style. Got to work with them on some of the techniques they were doing. I really enjoyed that coaching aspect.

Der Hof:
Tire Flip x6
16Kg Kb swing x10
Tire Flip x6
Pull up x8
80# Sandbag squat x10
I was surprisingly sore from that quick workout yesterday, especially the hamstrings and shoulders.

2 hours yard work. Spent the better part of an hour digging out a hedge stump from my back yard in the 90 degree weather.

Mid afternoon
30min Taichi/qigong

29 May 10

Had a little energy and even less time so through something quick together

Pushups 25/15/5 x2
Weigthed pushups 25# (used my daughter) 15/10/5/10
24kg KB DHP 4x20
Abd wheel 3x8

28 May 10

Early PM
1hr Martial Arts

Spent about a hour and a half this afternoon taking down a stone wall in my yard. Loaded up 4 trucks worth then had to carry them up a hill to unload them. Pretty spent my the end.

27 May 10

45min Yoga
Was hoping to ge some grip training done in the evening but that didn't work out.

26 May 10

1hr Martial Arts
2x16kg KB Complex x3
5 reps each of
Pushup-shoot through-dip-suitcase lift-clean-front squat
Rest 20sec

23 May 20

Just did something quick today. Wanted to do a little more but life dictated otherwise.

Early pm
J-Jax x100
BW Squat x50
Pushup x20

Evening
4x
Abd wheel Rollout 6/10/5/5
16kg 2 hands anyhow x10(5r/l)

21 May 10

Celebrated my 35th birthday yesterday, yipee, another year older. In my mind I'm still around 21 even if my body tells me different. Ate lots of cake and drank some beer(ahh the necture of the Gods).

Made it to Der Hof today, always good to get back over with the guys. Worked some more gymnastic skills but had a hard time since it's been some time since I've done any of that. I cut the rounds in half of what they were doing and offset some with other exercises between sets. Still trying to get back some of the strength and stamina I lost.

Warm up: 4 x
pullups x5
dips x5
22" jumps x12

Gymnastics skills 3x12sec
Front Lever
Straddle L
Frog Stand
Front Lever pullup

Offset w/
38" box jump 10/8
Rope Climb-38" jumpx6 x2
Chin up x8 - 38" jumpx6
Grip training

19 May 10

Tues. 18 May
35min Yoga
10min Heavy Bag

Wed. 19 May 10
Made it to the gym and was able to get under some weight for the first time in awhile. Could definately tell I lost some strength and stamina, had to keep the reps and sets low.

OH Squat BBx10/65#x8/95# 2x5
Squat Clean 135#x3/155 4x3
Back Squat 155# 2x8
2x
BW Pullup x6
Back extensions x10
2x
BW+20# Pullup x4
GHD Situp x12
2x
Jump Lunges+40# x12
Side Bends x60

GHD Plank Press 20# 2x10

20min Treadmill

15 May 10

Worked in the yard for about a hour and a half getting stuff done. Then threw together a bunch of different stuff while I had the energy.

Grip work
Burpee x30
Jump squat BWx10/ +12kg 2x15
KB Curls 2x8
JS Curls 2x10
JS Lat Pulldown 1x10

13 May 10

Been a long couple of weeks. I caught a bad case of the flu a couple of weekends ago and it put me on the sidelines for about 4 days. It was hard to do anything for about a week afterwords. I did a little bit of general fitness i.e. stretching, pushups, grip work, abd wheel, JS strengthing, all in limited numbers, 1-2 sets. That's about all I could manage before feeling tired and my breathing labored. I've slowly increased the frequency of exercises to where I felt like I could get back to full workouts. All in all I have lost some weight, partly to stricter diet and lack of weight training. Actually I'm pleased with how my body feels after 2 weeks of limited training, speed, agility and flexibity have increased and managed to keep most of the strength even with the limited amount and time.

1hr Martial Arts
40min heavy bag
20min form work
Heavy bag work felt good, went pretty hard and just had fun doing different things. Endurence was alot better than I thought it would be and speed and accuracy was good.