Archive for the ‘Daily Logs’ Category

Admittedly, I didn’t get to the Dance of Shiva today, and just did some random stretching throughout the evening. I can report, however, that the hip opening strategy seems to be working at this point. My main imbalance has been internal rotation of the femur in my left hip. While doing a few shin box switches and holds this evening, I noticed that my left sits bone is now going to the floor when in shin box with left foot back, which represents a definite improvement in mobility.

I think I’ll reset for the full DoS routine tomorrow, and push the other workouts back a day.

• Afternoon Workout - 1220-1255
  • DJM Warmup
  • Bench Press
    • Set 1 - 7 reps with Smith Bar + 70 lbs
    • Set 2 - 7 reps with Smith Bar + 70 lbs
    • Set 3 - 7 reps with Smith Bar + 75 lbs
  • Squat
    • Set 1 - 7 reps with Smith Bar + 140 lbs
    • Set 2 - 7 reps with Smith Bar + 145 lbs
    • Set 3 - 7 reps with Smith Bar + 145 lbs
  • Standing Shoulder Press
    • Set 1 - 7 reps with 60 lb Barbell
    • Set 2 - 7 reps with 60 lb Barbell
    • Set 3 - 7 reps with 60 lb Barbell
  • Deadlift
    • Set 1 - 7 reps with 65 lb Dumbbells
    • Set 2 - 7 reps with 65 lb Dumbbells
    • Set 3 - 7 reps with 65 lb Dumbbells

• Interval Running - 1230 - 1300
  • Warming Up at 30-50 Percent Effort - 4:00
  • High Intensity Rounds x6
    • Sprinting at 80-90 Percent Effort - :45
    • Resting at 30 Percent Effort - :30
    • Warming at 50-60 Percent Effort - :45
  • Cooling Down at 30-50 Percent Effort - 4:00

• Bodyweight Strength Training - 1620 - 1705
  • Dynamic Joint Mobility Warmup
  • 3 Rounds of the Following Bodyweight Circuit
    • Elbow Lever Kickbacks on Parallettes - :45
    • Rest - 1:15
    • Hip Strengthening Work (various leg lifts) - 1:30
    • Rest - :30
    • Chin-Up Negatives - :45
    • Rest - 1:15

  Notes: Skipped yesterday for an additional recovery day. Back of left knee was feeling a bit tweaked, so I let it rest. Felt better today so I went for it and felt fine.

• Level 1 Dance of Shiva Practice - 2030 - 2115
  • Horizontal Arm Movements
  • Vertical Arm Movements
  • Horizontal Arm Transquarters
  • Vertical Arm Transquarters
  • All Leg Movements
  • Leg Sequence 1
  • Leg Sequence 2
  • Horizontal Arms with Leg Sequence 1
  • Vertical Arms with Leg Sequence 2
  • Working with Leg Rotational Sequences