Steve's Saga

[Steve Rogers]

05:30 Warm-up

08:30 Physical Therapy

NB. Not much of a workout. I walked to PT and back, a little over a mile each way (Lyons is a small town). I stopped before and after PT for a set of 4 pull-ups. I haven't done pull-ups in over a month, and it shows. Good news is that max extension on my right knee was 4 degrees before my therapist worked on it, best yet (10 degrees when I started PT). The knee was 3 degrees after manipulation and ultrasound. I'll be travelling for the next month, so I'll have to adapt my workouts.

[Steve Rogers]

I flew from Denver to Bangkok Thursday/Friday, 28 hours house to hotel. I spent Saturday hanging around the hotel and recovering from jet lag. I got about 4 hours sleep in flight. I got to bed about 01:00 Saturday morning and awoke at 05:50. I did my morning stretch/warm-up and practiced pistols and one arm push-ups a bit.

I hung out at the hotel all day, beginning my jet lag recovery, had a massage for my aching joints. Started to fade late afternoon so I went to the fitness center to get the metabolism going. It's the best I've seen in a hotel, with free weights and a couple of rowing machines in addition to the more usual bikes, treadmills and Cybex machines.

16:30 Tabata Row - 8 rounds of 20 second sprint followed by 10 seconds easy rowing. I didn't measure the individual rounds, but totaled 62 calories.

[Steve Rogers]

Awoke at 04:05 after about 7 hours sleep.

05:30 @ the hotel fitness center

Almost Dianne, but substituted regular push-ups for handstand push-ups.

For time, rounds of 21-15-9 of:

225# Dead-lift

Push-ups

11:55

Followed up with:

Side Press - 45# Olympic bar, Right 5 reps, left 5 reps.

NB. Broke dead-lifts into sets of 7, 5, and 4. Push-ups were easy, so I added the side press practice afterward. Left shoulder felt weak on first rep, then I locked down my core as Pavel and Rip advise and the remaining reps felt good. I should start working toward handstand push-ups.

[Steve Rogers]

Awoke at 02:20 after about 4 hours sleep, common at this point in my jet lag recovery.

05:00 Workout in my room at the Royal Princess in Korat.

5 Pistols to desk chair and 5 one arm push-ups against desk (chest 4 inches from desk) for two rounds. Right leg feeling stronger.

19:30 5 pistols and 5 one arm push-ups as above.

NB. The hotel fitness center doesn't have any free weights, though it does have a Smith Machine that I might raid to use the plates for something. For now I'm trying out Pavel Tsatsouline's `Naked Warrior` strength training program.

[Allen Yeh]

Originally Posted by Steve Rogers

I flew from Denver to Bangkok Thursday/Friday, 28 hours house to hotel.

A beast of a trip isn't it? How long will you be out there for?

[Steve Rogers]

Yes, it's a bear. I'm in Thailand for three weeks, then a week in Singapore before heading back to the states. Plays hell with the training plan.

[Steve Rogers]

05:10 @ Hotel

Warm-up

Two rounds 5 desk chair Pistols and 5 One Arm Push-ups to desk

5 Pull-ups on the Smith Machine

Swim 25 yards * 10 untimed

20:00 @ Hotel

5 desk chair Pistols

5 One Arm Push-ups to desk

[Allen Yeh]

Originally Posted by Steve Rogers

Yes, it's a bear. I'm in Thailand for three weeks, then a week in Singapore before heading back to the states. Plays hell with the training plan.

Nice, I left Singapore last week. Beautiful city. First time there?

[Steve Rogers]

Singapore is certainly a beautiful city, and very accommodating to dumb (monolingual) Americans. Lots of eating options, it might be the dining capital of the world. I think this will be my sixth visit. On one trip we went to a German restaurant and I pushed the envelope by ordering in German, but switched to English at the waitresses panicky expression.

[Allen Yeh]

Have you gotten the brats down in Chinatown?