Archive for the ‘Daily Logs’ Category

• Light Run/Jog/Walk with Rajah (my dog) - 1645 - 1715
  • Roughly 3.25 miles in 29 minutes
• Joint Mobility and Active Recovery - 2200 - 2230
  • Dance of Shiva Modalities

Notes: No residual problems with the left knee today. Seems to feel even better than it did going into the workout yesterday. Therefore, I took advantage of a small window after work to take my dog on an outing. Diet wasn’t great today. You could call it a “cheat” day, I guess. First time having wheat in a LONG time. I’ve been at a conference for work, and also had birthday dinner at my brother-in-law’s. He’s a fantastic guy but vegan, so I had pasta. Anyway, looking forward to yoga tomorrow after the conference lets out.

• Afternoon Workout - 1220-1255
  • DJM Warmup
  • Bench Press
    • Set 1 - 7 reps with Smith Bar + 60 lbs
    • Set 2 - 7 reps with Smith Bar + 60 lbs
    • Set 3 - 7 reps with Smith Bar + 60 lbs
  • Squat
    • Set 1 - 7 reps with Smith Bar + 110 lbs
    • Set 2 - 7 reps with Smith Bar + 120 lbs
    • Set 3 - 7 reps with Smith Bar + 120 lbs
  • Standing Shoulder Press
    • Set 1 - 7 reps with 60 lb Barbell
    • Set 2 - 7 reps with 60 lb Barbell
    • Set 3 - 5 reps with 60 lb Barbell
  • Pull-Ups
    • Set 1 - 7 reps with machine help at 7
    • Set 2 - 7 reps with machine help at 6
    • Set 3 - 4 reps with machine help at 5

Notes: The knee held up great to the sand volleyball over the weekend, so I figured I would try again with the workout cycle. I did skip the bent-leg deadlift so as not to stress the knee too much. I’ll see how it feels tomorrow and proceed accordingly.

So, after our recent Creative Evolution retreat, I noticed a bit of swelling in my left knee. No pain to speak of except when it was completely flexed and supporting weight, as in a flat-foot squat, or hero’s pose. I took a week off after the retreat before starting this cycle, and my knee felt a lot better. However, the day after my first workout in this cycle, the knee problem returned to a lesser degree.

In light of this, I took the rest of the week off for further recovery, doing just joint mobility work and light walking. By Friday I was back to 100%. That meant Saturday was a good day to test out the knee with a bit of playtime.

• Weekend Playtime - 1500-1700
  • DJM Warmup
  • Three Games of Doubles Volleyball in Sand

• Afternoon Workout - 1220-1255
  • DJM Warmup
  • Bench Press
    • Set 1 - 7 reps with Smith Bar + 50 lbs
    • Set 2 - 7 reps with Smith Bar + 50 lbs
    • Set 3 - 7 reps with Smith Bar + 50 lbs
  • Squat
    • Set 1 - 7 reps with Smith Bar + 90 lbs
    • Set 2 - 7 reps with Smith Bar + 110 lbs
    • Set 3 - 7 reps with Smith Bar + 120 lbs
  • Standing Shoulder Press
    • Set 1 - 7 reps with 50 lb Barbell
    • Set 2 - 7 reps with 60 lb Barbell
    • Set 3 - 7 reps with 60 lb Barbell
  • Dumbell Deadlift
    • Set 1 - 7 reps with 55 lb dumbells
    • Set 2 - 7 reps with 60 lb dumbells
    • Set 3 - 7 reps with 60 lb dumbells
  • Pull-Ups
    • Set 1 - 7 reps with machine help at 8
    • Set 2 - 7 reps with machine help at 7
    • Set 3 - 7 reps with machine help at 6

• BER Fat Loss Cycle - Strength Routine Round 2 - 1205-1245
  • DJM Warmup
  • Hand Press - Level 3 - 13, 15, 15, 18
  • Wheel/Table - Level 4 - 6, 8, 10, 10
  • 1-Legged Squat - Level 4 - 9/9, 9/8, 9/9, 8/8
  • Compensatory Yoga
  • Tadasana Hold
  • Folding Chair Vinyasas > Chair Hold > Prayer Twist > Standing Forward Bend > Opposite Prayer Twist > Standing Forward Bend > Gazing Up
  • Triangle Sequence
  • Upright Triangle Work
  • Left Triangle
  • Left Revolving Triangle
  • Wide-Legged Forward Bend
  • Right Triangle
  • Right Revolving Triangle
  • Praying Dog Vinyasas > Downward Dog Hold > Downward Dog Lat Screws

Notes: Felt good doing the workout. Packed more total reps into the practice for all three exercises. RP TED - 7-9, 6.5, 3.