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Old 08-06-2008, 07:15 AM   #21
R. Alan Hester
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5 Aug 09
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups (5/5, 5/5, etc.)
squats/sit-ups 10/10, 10/10, etc)
body rows/dive thru push-ups (10/10)
Jumping B squats/supine knees to elbows (10/10)
mountain climbers/squat thrusts

no time, easy pace
Jumping B squats increased difficulty
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Old 08-08-2008, 06:37 AM   #22
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7 Aug 08
3X:
10 KB Swings L,R
5 KB Presses L,R
5 KB Reverse Lunges L,R
5 Dive-thru push-ups

Band stretches

Notes: Blah Day

8 Aug 08
40 min Weightvest (25lbs) Walk (5x200 m hill)

50 x Deadlift @ 135lbs (5 sets of 10 w/ 1min rest btwn)
5x5 BW Ring Dips

Notes:
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Old 08-10-2008, 10:16 AM   #23
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9 Aug 08
45 min walk (w/ 25lbs weightvest) w/ wife


10 Aug 08
JM
Foot drills barefoot

"walking the wheelbarrow"

6x
--walk wheelbarrow from the pull-up bar, down the hill, then up the hill to the pull-up bar (approx 15 degree grade) 70 yards while wearing 25# weightvest
--do 4 pull-ups and 4 bottom-up ring-dips

Various stretches
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Old 08-11-2008, 07:23 PM   #24
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11 Aug 08

AM
45 Min walk with wife


PM
Foot Drills
JM

--RDL
10 X 45lbs; 5 x 135; 5 x 185; 5 x 205; 5 x 255; 3 x 275; 3 x 325 (need more weights, but was getting close to top)

--DB one-hand overhead press
5x 20; 5 x 40; 3(5x65)

--Band slams
3 x 20

Stretches
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Old 08-15-2008, 04:10 PM   #25
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15 Aug 08
JM and foot mobility drills
-DL
135 X 10; 185 x 5; 225 x 3; 275 x 2; 300 x 2; 325 x 2; 340 x 2

-DB push-press working on speed
2x (30lbs x 5 l,r); 2 x (40 x 5 l,r); 2x (65 x 3 l,r)started to slow, so stopped


Nutrition:
Cod Liver oil= 1 TBSP
Liver Tabs= 6
eggs=6
Raw Goats Milk (bottled yesterday)=3 cups
Turkey Breast= 5 oz
Ketchup= 2 TBSP
grapes=2 cups
NY Strip=4 oz
broccoli=6 oz
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Old 08-16-2008, 07:30 PM   #26
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16 Aug 08
JM
Foot Drills

-Handstand Holds (Supported)
15 sec x 4

-Bottom-up Single-leg squats on 24" Box
4sets x 2 reps each leg (see here: http://www.gymjones.com/schedule.php?date=20080718 )

-Jump-rope
30sec on/30sec off x 10

Notes: The bottom-up squats remove the stretch-reflex, thereby not bothering my knees.
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Old 08-17-2008, 10:39 AM   #27
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17 Aug 08
45 min walk
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Old 08-20-2008, 01:42 PM   #28
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19 Aug 08
JM
Foot Drills

-Handstand Holds (Supported)
20 sec x 4 (note: Improving. more stable already)

-Bottom-up Single-leg squats on 24" Box
4sets x 2 reps each leg (see here: http://www.gymjones.com/schedule.php?date=20080718 )

-DB LCCP (not Jerk) AKC-Style (methinks)w/ two 30lbs DBs
5 min 50 reps.

-Airdyne Tabatas
20sec on/10sec off x 3 (calories 15, 16, 12)= sucking wind.

Notes: Not having a real rack position on the DB LCCPress started to suck.

See Ortho-pod tomorrow for knee check.
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Old 08-21-2008, 03:59 PM   #29
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21 Aug 08

JM + foot drills

10 push-ups + 10 Ring rows + 10 lunges (5 l/r)
20 minutes
Band stretches

Ortho check = Patella femoral pain syndrome

Knee caps tracking incorrectly--point to the sides versus tracking in the front. Will see PT next week for why.

Methinks it is my years of running in the past coupled with my extreme tightness in my hams, calves. this will finally be the flame my ass needs to address this issue and stop finding "work-arounds" that compound the effect.
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Old 08-23-2008, 11:45 AM   #30
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22 Aug 08

JM + footdrills

20 min airdyne
Dick Hartzell Lower Body Flexibility Routine using mcmaster pallet band


23 Aug 08


Casear Head State Park
3 h 5 min. hike with 25 lbs (Dismal Trail was just that, dismal)
(UNK distance, but loop is supposed to take 6 hrs. )

Notes: The hike was great. 65 degrees at beginning.
Knees feel great post-hike. Will reevaluate in the morning.
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