062608

Bikrim Yoga Day 3-

Great, great, great class today!!! This was by far my best and I felt the greatest afterward. In fact I did not get light headed, dizzy, or sick to my stomach at all. I performed the postures very well and am much more confident with myself.

This stuff is addicting!!! So much for my week off. :) But this is amazingly great for me and I love every minute of it. I actually didn't use my watch today to pace myself through the class and just let myself go. That made all the difference I think.

062408

Bikrim Day 2-

Today's class was much better than yesterday's. I didn't feel that the heat was a problem til the last half hour. I drank more water during and felt better. I didn't feel sick at all and was only light headed once near the end.
My moves flowed much better as well and I was more flexible today in certain moves that I wasn't so much yesterday.

After the class was ended another member came up to me and said he was impressed. I asked why and he said that for my second day I was able to perform moves and poses that take most people months and years to master. That made me even more excited to continue going.

Once it was over I felt great and that's carried through the rest of the day.

062308 Workout

Bikrim Yoga-

This was my first time taking this class. A client of mine recommended it to me about a year ago, but I just got around to trying it.

I loved it!

The class was 90 min. long, 106 degrees and 40% humidity indoors, and amazingly energizing. I had the yoga mat beneath me with a dense towel on top of that. By the time class was over that towel was so drenched it probably weighed 5lbs.
From the very first minute of the class the sweating begins and doesn't stop til about a half hour or so after. This detoxes your body and gets the hormonal processes working more efficiently. That's what exercise is supposed to be anyway isn't it- about our bodies working more efficiently.
Overall the yoga moves weren't as difficult as I thought and the class probably wouldn't have been an issue if it was held at room temp. The heat was the challenge more than anything. I made a really great decision prior to class that definitely helped me mentally get through it. I brought my watch in with me and placed it in front of my mat. Man if I didn't do that I don't think I would have done as well as I did. The last half hour was pretty tough, but knowing the minutes were counting down allowed me to mentally push through. That's the second peice of the fitness equation that I personally strive for every day. I want not only my body to be tougher, but moreover my mind to also be as well. Both go hand in hand.

The rest of my day went great and I felt amazing waking up the next morning. Today I will be taking it again. :)

061808 Update

I completed my first workout around 2:30PM and decided around 6:30PM that it wasn't good enough.

So I decided to workout with one of my clients.

We performed 15 Sets of:
36/36 KB Swings @ 16kg

I averaged 30 swings per set. Half of the sets were around 29 & 30 reps and the other half were around 31 & 32.

Now I feel great!

The Past Few Days...

I somehow injured my right side glute and lumbar spine area and had to take off a couple days. It's feeling much better now.
I saw my Chiropractor on Tuesday followed by a massage. That was very nice and seemed to help.
My diet has been spot on and I've dropped back down to about 8.5% Bodyfat. I feel great except for the lingering injury in my shoulder and the new one I previously mentioned.

061908 Training:

5 Rounds of "Cindi":
5 Pullups
10 Pushups
15 Squats

Then:
5x 30s Treadmill Sprints @ 12mph & 1% Incline

Then:
5 More Rounds of "Cindi"

061308

Warm-up:
3 min. on rower
A couple light Power Hang Clean sets

BB Power Cleans:
135#/12 reps x 2 sets

BB Snatches:
65#/12 reps x 3 sets
-This didn't work out as well as I'd hoped. I'm still having problems getting all the way down into an overhead squat. I can get down half way which is still better than before. I'll be working more on that.

Distance Lunges:
A touch more than a 1/10 of a mile= 530 ft.

Cooldown:
3 min. on rower

061208

Cardio Day

Warmup:
4 Min. jog @ 6mph

Workout:
10 Rounds of 1 min. on/ 1 min. off @ 10 mph and 2% incline

Cooldown:
4 Min. jog @ 6mph

061008

Warm-up:
100 Jump Rope revoloutions

Workout: (This took me about 10min.) NO BREAKS!
21-18-15-12-9-6-3-1
Sumo Deadlift Highpull(SDHP)- 25# DBs(should have gone heavier)
Push Jerk- 75# Barbell

Then:
Kettlebell work-

3 Rounds:
5 Swings & 5 Snatches @ 28kg
1 Turkish Get-up @ 28kg

Then:
100 Jump Rope revoloutions


This is the workout that I believe injured my right shoulder. I think it was when I was performing the Get-ups. I was going up and felt my the bell moving out of the plane it was supposed to be in and I attempted to force it back into place before it fell collapsing my arm. I successfully completed my rep, but in the process may have pulled something in my deltoid and rotator. I think the pain is now local to the medial deltoid, but certain positions transfer it elsewhere through the shoulder area.

060808

Warm-up:
Jog 5 min. @ 6mph
Row 800m (time was 2:59.9)

Workout:
3 rounds.(2min. between each rounds)

Renegade Row- 45#/ 4+4 reps

KB swings- 24kg/ 25 reps

1 Arm Pushups- 5 reps

Pullups- 45#/ 5 reps and then 3 more @ bw

DB Clean & Press- 40#/ 6 reps

Cool down:

Jog 5 min. @ 6mph

060508

I ate pretty much the same today as I did yesterday except I did not have any fat(oil) during the day and I did not have the Udo's powder at all today.

Here's my workout:

Kettlebell Swings:
16 kg x 5/5/10/5= 25 reps
12 sets

KB snatches:
28kg/50 reps - no timing

Hill sprint running on treadmill @ 15% incline:
15:15 x 10 sets

060408

7am- woke up and drank 1 tblspn of psyllium seed husk in 10oz of water.

8:30am- (Will be the last time I put the oil and powder in the shake per Ori Hofmekler.)
My Super Breakfast Smoothie:
1. 1.5-2 cups of water
2. 1 tblspn of Barlean's Flaxseed Oil
3. 1 half a grapefruit
4. A very small handful of mixed greens
5. 1/2 stalk of kale
6. 1 serving of Udo's Choice: Wholesome Fast Food (powder with a whole lot of organic greens, enzymes, phytonutrients, and more)

1pm- banana

4pm- 1 apple

8:15pm- evening meal
Big Salad w/ a lot of mixed greens, tomatos, baby spinach, flax seed meal, cucumber, green zucchini

About a 30 min. later-About 6 ounces of halibut
a few servings of black bean salad, chickpea salad, & taboule
3 ounces of raw jack style cheese

About a 30min. later-A few ounces of mixed nuts

060308

7am- woke up and drank 1 tblspn of psyllium seed husk in 10oz of water.

8:30am-

My Super Breakfast Smoothie:

1. 1.5-2 cups of water

2. 1 tblspn of Barlean's Flaxseed Oil

3. 1 half a grapefruit

4. A very small handful of mixed greens
5. 1/2 stalk of kale

6. 1 serving of Udo's Choice: Wholesome Fast Food (powder with a whole lot of organic greens, enzymes, phytonutrients, and more)


3pm- Workout

Guerrilla Sprints:
4 min. jogging @ 6mph
4 min. sprinting @ 12mph (20s on and 10s off x8 sets)
4 min. jogging @ 6mph

Then:
stretching

4pm- pure advantage protein recovery shake w/ water only
1 banana


8:45pm- evening meal

Big Salad w/ a lot of mixed greens, strawberries, avacado, flax seed meal, cucumber, green zucchini

About a 30 min. later-
About 4 ounces of salmon

Sweet Potato chips(brand is: Terra- no salt added) with plain homus and a Mediterranean olive mix

About a 30-45min. later-
A few ounces of mixed nuts
1 apple, a few ounces of cantelope, and a couple handfuls of organic sultana raisins

060208

7am- woke up and drank 1 tblspn of psyllium seed husk in 10oz of water.

8:30am-

My Super Breakfast Smoothie:

1. 1.5-2 cups of water

2. 1 tblspn of Barlean's Flaxseed Oil

3. 2 strawberries

4. A very small handful of mixed greens

5. 1 serving of Udo's Choice: Wholesome Fast Food (powder with a whole lot of organic greens, enzymes, phytonutrients, and more)


1pm- Workout
3 Rounds of:
1. 10x per arm of kettlebell swings @ 28kg
2. 10x piston presses on stability ball @ 65lbs
3. 10x strict pullups w/ a 45lb db

Then:
1 rep turkish getup @ 28kg
1 min. farmer's carry @ 50lbs each arm

Then:
Various abs and stretching

2pm- pure advantage protein recovery shake w/ water only
2:30pm- 1 banana

4pm- a couple ounces of walnuts & cashews before Ori told me not to. :)

8pm- evening meal

Big Salad w/ mixed greens, radishes, carrots, peaches, avacado, flax seed meal, cucumber, 1 goose egg

About a half hour later-
About 6-8 ounces of Sole
A little bit of artichoke
Sweet Potato chips(brand is: Terra- no salt added) with plain homus and a Mediterranean olive mix
Plain organic whole milk yogurt w/ fresh organic strawberries

About a 30-45min. later-
A few ounces of mixed nuts
2-3 ounces of cheese