A Distillation of Self

Training Log - December 24, 2008

Posted by Philip on Dec 24. Filed under Daily Logs | No Comments

Morning Hatha Yoga - 0815-0855
- Neck Mobilities
- Kriya Cycle
  - Classic Uddiyanabandha - 5 x :10
  - Agni Sara - 3 x 15 pumps
  - Nauli - Once in each direction
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
  - Upright Triangle
  - Left Triangle
  - Left Revolving Triangle
  - Wide-Legged Forward Bend
  - Right Triangle
  - Right Revolving Triangle
  - Wide-Legged Forward Bend
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 3:00
- Neck Compensations
- Wheel Hold
- Savasana
- Kapalabhati - 3 rounds of about 1:00
Afternoon Metabolic Conditioning - 1225 - 1310
- 10 Knee Skinners
- Wall Squat Hold - 2:00
- 25 Clubbell Pendulums with 15 lbs CB’s
- Heismans for 2:00
- 15 Clubbell Shoulder Casts with 15 lbs CB’s
- 50 Squat Kicks
- 10 Shoulderstand Kickbacks on parallettes
- 15 Clubbell Swipes with 15 lbs CB’s
- Leg Loops for 2:00
- Copensatory Hatha Yoga
  - Praying Dog Vinyasa
  - Diving Dolphin Flow
  - Spider Monkey Flow
  - Cat-Cow Vinyasa
  - Tumbleweed Flow
  - Supine Twists
  - Dead Bug
  - Savasana
Notes: Awesome afternoon practice! Fun and challenging. Didn’t repeat a single exercise and definitely kicked my ass going into the Christmas food binge. And yes, I do plan on splurging over the weekend! Overall RP-TED - 7.5-9, 7-8.5, 1-2.5

Training Log - December 23, 2008

Posted by Philip on Dec 23. Filed under Daily Logs | No Comments

Morning Hatha Yoga - 0610-0635
- Neck Mobilities
- Kriya Cycle
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 3:00
- Neck Compensations
- Wheel Hold
- Savasana

Notes: Not as sore in the thighs as I thought I would be from squats yesterday. Good thing I took it easy a bit! Upped my headstand hold from 2:30 yesterday to 3:00 today. I like the idea to getting to a 5:00 headstand hold every morning before this cycle is over.

Training Log - December 22, 2008

Posted by Philip on Dec 22. Filed under Daily Logs | No Comments

Morning Hatha Yoga - 0615-0640
- Neck Mobilities
- Kriya Cycle
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 2:30
- Neck Compensations
- Wheel Hold
- Savasana
Afternoon Workout - 1645-1730
- DJM Warmup
- Chest Cycle x 1
- Bodyweight Dips - 1 set to failure (8 reps)
- Barbell Squats - 3 x 5 at 145 lbs
- Chinups - 3 x 5
- Bodyweight Rows - 2 x 8
- Interval Running - 20:00
- Compensatory Cooldown

Notes: Great morning yoga practice! Took it a little easy in the workout session. It has been a while since I’ve hit the weight room. Squats were particularly hard. I’m thinkin’ I’m gonna feel it in my hamstrings tomorrow, for sure.