Friday, July 31, 2009

Good rest day

Friday 7/31/09

Walked Yogi for an hour. Cut, edged and clipped the grass later in the day. Today was a good recovery day from yesterday's squats. Tomorrow is my last day before the big trip to Cali and Hawaii. I plan on getting in a good session of deads, power snatches, bench presses and sprints. The only working out I plan to do on the trip is all natural; lots of hiking, surfing and some much needed and (excited about) hill sprints (since we don't have a single hill around here). How many people get excited about hill sprints?

Thursday, July 30, 2009

Month three of 5/3/1 for squat and press

Thursday 7/30/09

Walked Yogi for an hour

Workout later in the day:

Power cleans: 125x3, 145x3 165x3

Back Squat: Warm-up - 135x3, work sets - 185x5, 210x5, 235x20!!!!!!!!!! Big time PR!!!!!!

Overhead Press: Warm-up - 45x5, work sets - 105x5, 120x5 137.5x5(whoops, forgot to put the other 2.5 on the other side of the barbell.)so... redid 140x5. These were weak after the squats, my legs were done. I realized how much legs (or full body rather) actually goes into this overhead lift. Unbelievable.

I also got a bunch of OAC's today with the right hand. I'm pulling higher with the left but not quite there yet. I can almost get a OAP (palm facing away).
Sunday 7/26/09

Rest day, at work.

Monday 7/27/09

Paddled 4 miles in the ocean. Did some tree climbing, muscle ups, flags, etc at old station 18.

De-load with deadlifts, finish week 4/month 2 of bench press.

Deadlift: 145x5, 180x5, 215x5

Bench Press: 150x5, 165x3, 185x7

Tuesday 7/28/09

Walked the dog and did sprints. Swam a little in the pool. Did some bodyweight stuff later in the day.

Wednesday 7/29/09

Paddled 5 miles in the ocean and did various planks and push-ups throughout.

Walked both dogs for about an hour.

Saturday, July 25, 2009

Friday 7/25/09

... later in the day

De-load week:


Overhead Press: 65x5, 80x5, 95x5

Back Squat: 110x5, 135x5, 160x5

Saturday 7/26/09

Drank too much crap last night, shots (I hate "sweet" shots) and beer games. Hey, I'm all about drinking some good beer and wine but just not to excess. Over that. It ruined my day today and i had a lot planned that did not get done because I had a horrible hangover. Tried to surf; not happening; bad surf and I sucked

Workout: Intermittent sprints with some gymnastics stuff. I did explosive L-pull-ups and slapped my thighs and then grabbed the bar again. Good stuff!

Friday, July 24, 2009

Wednesday 7/22/09

Surfed for two hours

Walked for an hour.

Thursday 7/23/09

Surfed for an hour EARLY in the morning. AWESOME TIME!

Swam and paddled (minimal effort) for a brief time later in the day.

Adv. front tuck lever holds: 10x6 seconds
PPPU's with feet on wall: 3x5

Friday 7/24/09

Surfed for two and half hours, again, AMAZING TIME. It's starting to really come around now.

Wednesday, July 22, 2009

Saturday 7/18/09

Surfed for about one hour.

Walked the TWO dogs for over an hour (no sprinting).

Workout: Deadlifts: Warm-up: 5 reps x 135lbs., 3 reps x 185lbs., 1 rep at 225lbs. Work sets: 5 reps at 300lbs. (oops, wrong weight at the wrong set, this was supposed to be set two for 3 reps), anyway, went back to 265lbs.x5, 300lbs.x3, 330lbs.x7 (PR)

Sunday 7/19/09

Warm-up: Some kind of warm-up, forgot what I did.

Workout: Snatches: Uh, pathetic, did not do a very good job, back is sore and tight, just wasn't feeling it.

Clean and jerks: same as the snatches, but I finished my prescribed weights, sets and reps for today: 135x5, 155x3, 175x1

Monday 7/20/09

Walked Yogi for over an hour with a bunch of sprints mixed in. Sprints felt good!

Tuesday 7/21/09

Surfed for about 2 hours.

Workout: Kickboxed for 12x3 minute rounds with core work between rounds.

Friday, July 17, 2009

Friday 07/17/09

Warm-up with some dumbbell snatches and handstands.

Workout: Bench Press: warm-up- 45x5, 95x5, 115x3; work sets: 140x3, 155x3, 175x14 (PR)

Farmer's walk with 100lb. and 110lb. dumbbells

Thursday, July 16, 2009


Walking is good. I used to make fun of people who would walk for exercise. Because I was "so hardcore" and intense with my exercise, I thought these people who simply walked didn't know what true fitness is. Turns out, I was the one who was wrong. Walking, with sprinting coming in a close second, is the purest form of exercise and human movement. I now find it to be very relaxing and to be the main source of my "cardio-esque" training now. I usually walk in the morning with my dog (so he can get his exercise to) and throw in some sprints (because I love to run fast). There is something about being awake and active and taking in the morning air when most of the world is asleep. It's as if you have the world all to yourself. It's a beautiful quiet.

I have found recently that the phrase "you have to crawl before you can walk, and you have to walk before you can run," applies to more than just the physical. In a sense, with my workouts and rediscovering walking, I feel as though I'm beginning all over again and in a way, crawling... if you know what I mean. I recently started back at school (community college to purse a degree in nursing). I will be officially finishing three classes on July 26th (should be making A's in all of them) and just registered today for four more in the fall. I feel I'm crawling again here, taking the basic courses and setting a good foundation for future studies. The road ahead will be long, but it will be worth it. Where will I be in five years? I know that five years ago, when I asked myself the same question, it seemed like such a long time away. Well, here it is five years later and... damn, it went by fast. I certainly have not wasted the last five years; I've learned a lot about myself and continue to do so, more-so now than ever before. Maybe these are my "identity college years," seeing that I never really went to college, or maybe this is just me, getting close to 30 and realizing that I truly do have the power to do anything I want, it's just a matter of doing it.

So, in some aspects of my life (most) I'm crawling, some I'm walking, and in others (much less) I'm running. I will do my best to find the balance between the three and at times stop all of them, to reflect and take in my surroundings. These are where the best moments are found anyway.
Friday 07/10/09


Back squat: 185x3, 215x3, 240x4

Bench press: 130x5, 150x5, 165x13

Felt great after this workout. Numbers are coming up.

Saturday 07/11/09

First day back at work after 3 shifts off. Busy as hell. Rest day.

Sunday 07/12/09

Clean and Jerk: 125x3, 145x3, 165x3

Deadlift: 245x3, 280x3, 315x3

Back was very tight, tender and sore from too much sitting at work the previous day. The deadlifts were extremely weak, probably also due to following the C&J's I was planning on going for reps on the last set of 315 but those 3 reps were a struggle today.

Monday 07/13/09

Extensive warm-up

Kick boxed 12x3 minute rounds with core work in between rounds for one minute.

Tuesday 07/14/09

At work, rest day.

Wednesday 07/15/09

Surfed for 2 hours than walked around the Farmer's market at the St. Augustine Pier and bought some fresh food. Fun time.


Workout: Power cleans: (de-load week): 70x5, 90x5, 110x5
Overhead Press: 115x5, 135x3, 150x3

Good workout, pressed felt strong.

Thursday 07/16/09

Walked and sprinted with Yogi for over an hour early in the morning.

Skills warm-up: handstands, flags, muscle-ups, levers, O'lift warm-up

Workout: Power snatch: 90x3, 105x3, 120x3
Back squat: 200x5, 225x3, 250x7

Great workout today. The sprints first thing in the morning were light, springy and fast. The power snatches felt fluid and the back squats felt real strong. 250 for 7 reps is awesome!

Surfed for about one hour later in the day. Small, but fun.

Thursday, July 9, 2009

Thursday 07/09/09

No workout today, rest day. Went surfing with the buddies. Fun surf today!

Wednesday, July 8, 2009

Monday 07/06/09


Workout: Power clean: 135x5, 155x3, 175x1
Deadlift: 230x5, 265x5, 300x7 (feeling weak today, back was stiff).

Kickboxed 12x3 minute rounds with one minute rest between.

Tuesday 07/07/09


Workout: Snatch: 65x5, 95x5, 115x5
Overhead Press: 110x3, 125x3, 140x6

Wednesday 07/08/09

Natural warm-up of jumps, crawls, ducks, runs, push-ups, pull-ups

Workout: 1 400m sprint: 58 seconds
2 300m sprints
3 200m sprints

Great workout, took almost 30 minutes. This is my "distance" sprint workout.

Held the flag again, on a thinner bar, a fatter bar, and on a chain fence. Holding the flag with my right arm down is still tough though. I will bring this up to speed.

Sunday, July 5, 2009

Some unexpected PR's in Miami Beach

I don't know what superpower came over me this weekend but... Saturday, the 4th of July I was in South Beach, Miami with my wife. If you've ever been to South Beach then you can envision the ambiance; the beautiful cars, hotels, people, great food, drinks, luscious landscape and the list goes on.

Probably, right now (and it has been for some time) Miami is my favorite place on earth. This day, on our way to the beach, after we walked a mile from our hotel on the other side (bayside) of the island, as usual we saw some guys (and gals) on the parkour fitness bars on the beach. There's four stations, a set of 3 pull-up bars of varying height, parallel bars, push-up bars and I believe a sit-up bench. There was one impressive black guy there who was in phenomenal shape and was doing some very basic but good, strong, and functional exercises. The others', were just kind of there. Some were REALLY TRYING TO LOOK COOL and showoff for the onlookers.

Now, I passed on going over to this area on Friday because, "I'm not that kind of guy." But, on day two, after walking to South Beach to have breakfast and watching some of these guys not go to full extension on their pull-ups and my wife constantly asking for me to "assist" her on some pull-ups (so she could better fit into her too-small-for-her dress later in the day) I figured "what the hell" and on our next walk, after walking another mile back to the hotel and then another mile back to the beach, I decided to try some stuff!

So, with that I somehow managed to hold a back lever (RATHER EASILY) hold a front lever (FOR ABOUT A SECOND, BUT IT DOESN'T MATTER), perform a right arm one-arm chin-up, and hold the FLAG with my left arm on the bottom for a really long tim!. I seriously have no idea where this strength came from. I told my wife that when under pressure, (I guess you could call a lot of people watching pressure), I seem to be able to bust stuff out that even makes my mind boggle. Now, I could go on and on how great this was for me and I've tried to describe to my wife the high that I got from doing this. But, it's no use. It's no use trying to tell anybody. This is one of the those things that is so personally gratifying that I simply can not put it into words. It makes me want to continue to just keep doing any and all things that I otherwise thought were impossible, from exercise, to school, to profession, to life.

There was a good bit of a crowd there on one of the world's most famous beaches and I received a bunch of cheers, praise and disbelief and... yeah, it felt pretty cool. But, if I would have done this in the wee hours of the morning without a soul in sight and no one there to witness it, rest assure that I would be just has thrilled, amazed and happy. Needless to say, I'm not necessarily happy to have left Miami, (I love it there and hate coming home sometimes), but I am looking forward to getting back to hitting some more moves and hitting the academics, two things that I have learned are completely in my control. Setting goals isn't always fun and can seem like a daunting task at times trying to achieve them (especially why you have multiple ones) but, when you do achieve them, DAMN, what a neat feeling!