A Distillation of Self

Training Log - January 5, 2009

Posted by Philip on Jan 7. Filed under Daily Logs | No Comments

Morning Hatha Yoga - 0605-0630
- Neck Mobilities
- Kriya Cycle
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 5:00
- Neck Compensations
- Bridge Work
- Savasana
- Trataka Kriya - 5:00
Afternoon Workout - 1250-1345
- DJM Warmup
- Chest Cycle x 1
- Bodyweight Dips - 1 set to failure (10 slow reps)
- Barbell Squats - 5 x 5 at 145 lbs (Smith bar plus 120 lbs)
- Chinups - 3 sets - 6,3,3
- Deadlifts - 5 x 5 at 125 lbs
- Bodyweight Rows - 2 x 10, 1 x 5 (accentuated negatives)
- Interval Running - 20:00
- Compensatory Cooldown

Notes: Check it out … my five-minute headstand hold! I am starting to love this resistance workout too! My big lifts are getting stronger each week, and judging by the level of soreness in my abdominal area today (Tuesday, the day after) this is a fantastic ab workout as well.

Training Log - January 2, 2009

Posted by Philip on Jan 7. Filed under Daily Logs | No Comments

Morning Hatha Yoga - 0915-0955
- 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 - 2:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana
Afternoon Metabolic Conditioning - 1240 - 1335
- DJM Warmup
- Bodyweight Superset x3
- Interval Running - 10:00
- Compensatory Yoga
Notes: Great met-con workout, for sure … Overall RP-TED - 9,8.5,2.5. Strange thing of note, though … lost my balance during headstand in my morning practice after only a couple minutes. Not sure why. I’ll have to keep an eye on that.

Training Log - December 31, 2008

Posted by Philip on Jan 1. 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
- Upright Triangle
- Wide-Legged Forward Bend
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 4:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana
Mixed-Mode Posture Practice - 1605-1645
- Supine Neck Work
- Supine Arm Work
- Supine Leg Work
- Pascimulolla Vinyasa - 10 slow reps
- Spinal Rocks - 10 reps
- Folding Mountain Vinyasas
- Prayer Twist Holds - :30 on each side
- Praying Dog Vinyasa - 5 reps
- Downward Dog Hold - :30
- Diving Dolphin Flow
- Child’s Pose Hold - :30
- Spider Monkey Flow
- Pigeon Flow Variation
- Forest Flow
- Cat-Cow Vinyasas
- Tumbleweed Flow
- Supine Twists
- Dead Bug
- Savasana

Notes: Great posture practice this afternoon. Happy New Year, everybody!! Overall RP-TED - 9,4,1

Training Log - December 30, 2008

Posted by Philip on Dec 30. 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 - 4:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana
Evening Joint Mobility - 2100-2120
- Mixed-Level Intu-Flow

Notes: It’s so funny how the ego sells you short sometimes. As I got out of bed this morning for my daybreak posture practice, I was telling myself it would be fine to skip the headstand. It has been a bit of a struggle (more mentally really than physically) to stay in it for 3:00 at a time. I was just thinking as I was going through the kriyas that I was a bit sore in the glutes and upper back from yesterday’s workout, so I should probably just forget headstand. Well, when it came time to do it, I was feeling better after having limbered up a bit, and I took the posture, and at 3:00 was feeling quite comfortable, so I went for 4:00. I probably could have gone longer even, but I figured “one step at a time.” Anyway, just goes to show that it’s best to tune out the head chatter and listen to your body, for goodness sakes! In terms of the intensity wave, today was a no intensity, joint mobility day. Looking forward to the mixed-mode yogurt tamale!

Training Log - December 29, 2008

Posted by Philip on Dec 29. 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 - 2:30
- Neck Compensations
- Wheel Hold
- Savasana
Afternoon Workout - 1220-1315
- DJM Warmup
- Chest Cycle x 1
- Bodyweight Dips - 1 set to failure (7 reps)
- Barbell Squats - 5 x 5 at 135 lbs (Smith machine bar plus 120 lbs)
- Chinups - 3 sets (4, 3, 3)
- Barbell Deadlifts - 5 x 5 at 115 lbs
- Bodyweight Rows - 2 x 10
- Interval Running - 20:00
- Compensatory Cooldown

Notes: I felt much more prepared for this workout this week than last! Hard to know how much I’m really squatting because my gym only has the Smith Machine, no squat rack. If I had my druthers I’d be using the rack, but since this gym is at my workplace, convenience dictates the Smith Machine for the moment. Overall RP TED 9, 6.5, 1