12/11/2014

Swimming, 45 minutes 1200 yards.  The millennial life guarding closed the pool on me.  I was feeling good and could have done the mile... just not a bragging time.

12/9/2014

Dreadmill, 2.5 miles, 4mph

Cable crunches, 150lbs, 2x15

Sidebends, 45lb dumbbells, 2x12

Goodmornings, 45lb dumbell, front rack, 2x10

12/8/2014

AM Workout

13lb vest

6 rounds
1/4 mile dreadmill, 4mph
couplet of movements, reps vary with intensity and resistance


Noon

Yoga. 

12/4/2014

Yoga.  Too much work on my mind to really focus.  But no farts.

12-3-14

I'm in Monterrey, Mexico this week. Until today, except for walking across about 5 terminals at the Atlanta airport, all I've done is eat and drink too much and sleep too little. Today my host, our local manager took me and a sales manager to Las Grutas de Garcia, limestone caves about 30 km from downtown Mty. We were the only 3 visitors to this state park. Parked the car at the bottom of the mountain and spurned the tram to walk up the mountain to the cave entrance. I don't know the distance or elevation gain, I'll guess it at 800-1000 feet, and with the switchbacks it might have been a mile and a half walk. Took 40 minutes to walk it and about half the cave tour to get right  again. My host who is about 60, led the way and seemed fine. Me and the other guy huffed, puffed and sucked our way up behind him, resting several times. The tour guide advised us to cool down before entering the  caves, a good idea. The caves which were really interesting were another 2 km of walking, up and down rough stairways. We meekly took the tram down. And I really enjoyed the rib-eye and tortilla lunch back at the plant. Looking forward to more aerobic workouts this weekend. Nothing like a good butt kicking to motivate a man to get after it a little harder.

12/3/2014

I got my swim thang on.  40 minutes.  Breast/Crawl/right side stroke/left side stroke.  I'm feeling it a bit.

12/1/2014

Morning

Dreadmill 1/4 mile
kettle-bell swing, 12x
inverted bosu ball air squats, 10x
3 sloppy ass pistols on a box, each side

Dreadmill 1/4 mile
push up burpee with a jumping pull-up, 8x
empty O-bar good-mornings, 10x

Dreadmill 1/4 mile
empty O-bar overhead press, 12x
empty O-bar upright rows, 10x

Dreadmill 1/4 mile
kettle-bell swing, 12x
empty O-bar bent over rows, 10x

3 rounds
Cable crunches, 150lbs,  15x
Side planks, 20 seconds on a side

Farmers walk 45lb dumbbells, 50 feet
empty O-bar wrist curls

Noon

Yoga,

The loosening has begun, today was about ham-stings, no wait, hams and hips, but no, hams, hips and shoulders.  I did fine with the balance poses, but I've lost a lot of spine strength so poses like 5 pointed star were challenging.

Now I just have to sustain it.