Steve's Saga

[Steve Rogers]

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

Rounds in 10 minutes of:

- 2 Pull-ups

- 5 Swings of each arm with 15 kg. plate

12 rounds

Lying External Rotation, 5 kg. plate, (10/10)*2

NB. Pistol balance is getting better. I've been neglecting the shoulder rotations since there are no dumbbells in the fitness center and it shows, so I was motivated to improvise with the plate.

[Steve Rogers]

Warm-up

Three rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

NB. Late night out last night with our Thai colleagues, so I only got about four hours sleep.

[Steve Rogers]

05:10

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

08:45

Rode a bicycle around the Korat Zoo for a couple of hours. It's very nice, with large habitats for the animals, but that spreads things out a lot.

16:45

Warm-up

As many power clean and press as possible with a pair of 20 kg. dumbbells in 10 minutes. (34)

Swim 25 yds. * 10 on the minute.

NB. Pistols to desk chair (balance improving) and One Arm Push-ups to desk (getting to within two inches of the desk on some reps. Left shoulder still a little weak from last Fall's injury, failing to complete the press on a couple of reps.

[Steve Rogers]

Rest day yesterday, I wandered around historical sites dating back a millennium and jumped in the pool to down when I got back to the hotel.

Today 05:10

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

Rounds in 10 minutes of:

- 1 Pull-up

- Dumbbell Swings, 20 kg., (5/5)

13 rounds + 1 Pull-up and 5 swings with left arm.

Lying External Rotation, 6 kg., (10/10)*3

[Steve Rogers]

04:30

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

One Arm Press, 20 kg. Dumbbell (0/1)

Press, pair of 20 kg. Dumbbells * 1

Thrusters, pair of 20 kg. Dumbbells, 10 minutes, 100 reps

NB. First time to manage chest to desk on One Arm Push-ups. These have been harder than I expected. Left shoulder is still a bit weak, failing on the One Arm Press, though subsequently pressing with both dumbbells at once wasn't that difficult. This is consistent with the theory that recruiting muscles that don't directly contribute to a movement can improve the recruitment of the working muscle fibers. Left shoulder is toast.

[Steve Rogers]

05:10

Warm-up

Pistols (5/5), (5/5)

Rounds in 10 minutes of:

- 1 Pull-up

- 5 Swings Left, 20 kg. Dumbbell

- 5 Swings Right, 20 kg. Dumbbell

14 rounds

[Steve Rogers]

2008-07-10

Warm-up

Three rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

NB. Pistols to desk chair , One Arm Push-ups to desk.

[Steve Rogers]

05:20

Warm-up

Pistols (5/5),(5/5),(5/5),(5/5),(5/5)

Press Ladder with pair of 20 kg. dumbbells
- 1,2,3,4,5,4,3,2,1

Lying External Rotation, 6 kg. dumbbell (10/10),(10/10),(10/10)

Turkish Getup, 6 kg dumbbell (1/1)

NB. Pistols to desk chair. Balance is still biggest challenge. 5 minutes rest between Pistol sets, 1 minute rest between press sets. Left shoulder felt weak.

[Steve Rogers]

Warm-up at 05:00, then Pistols (5/5) * 4 spread through the day. Traveled from Korat, Thailand to Singapore.

[Steve Rogers]

Rest Day

Walked for a couple of hours, picking up some books at at the Orchard Road Kinokunyia book store. Swam a little in the afternoon.