Training #7

Wow: This taking a year off of training has challenged me to be more compassionate. It is not easy, yet I feel and see how luck I am to have the ability to still move freely and easily. Truely lucky.

Here goes the training:

Deep stretching as a warm-up

2min training one movement
Squats:
Squats: 7 reps (plus 50pd)
Alternate Deadlift with Dumbbells: 6 R/L 30pd
Step-ups: R17 L15 35pd Dumbells

Push:
Push-ups: 8 reps
Handstand: Dropped 3x
Tibetan #5: 6reps

Body is still recovering from the past weekend. I can feel the tension from A1 to sacrum. Yukky ;-(

Training #6

After a weekend of body insanity, I did not think I would be able to enjoy breathing. Yes a bit on the dramatics.

Had a friend walk on my back and open up the meridian channels to my body. That was a feel good painful experience. Lungs are much more open now. I still have a little cough here and there.

Supplemental support:
Chlorophyll
Grapefruit Seed extract
Vitamin D
Brevail
Healthy Cholesterol Image
Apple Cider Vinegar
Raw foods

Training: Easy day

100 Erect Mini-Twist – w/ 25 pd plate
Windmill 3sets 10 reps 10,10,15
Prone Elevated Back extension 90 sec followed by 10 reps (not for men)
Supine full plank raise 4 attempts
Lateral Elevated Plank R/L 1min 2sets

Sauna

Training #6

Two Minuets One Set

Chair Squats: 50pd 11reps
Romanian Dead lift: 60pd 11reps
Stationary wide-lateral lungs: (with Olympic bar) focused to hard on form instead of reps

Bent Row: 14reps 20pd (9kg)
Single Dumbbell Row: (on tip toes) 20pd R=11reps L=10reps
Narrow Rope Pull Downs: 110pd 12reps

Push-ups: (hands on bench) 6reps
Shoulder Press: Olympic Bar 6reps
Bent Flies: 8reps 5pd (2.3kg)

Before training:
103 bows
20 holding posture

Post Training:
30 min holding posture
Bed

Training #5

One set. Two minuets

Front Squats: 50pd 12 reps
Walking Dead-lift: 85pd dumbbell
45 degree Lung w Bar: R&L = 11reps

Wall assisted Plank (a killer for concentration and core skill): may 3 or 4 successful ones
Stretched out push-up: (modified) 8 reps
Single leg Push-up: R&L = 9 reps

Chin-up: 5
One arm chin-ups (assisted) R=17 L=20
Bent dumbbell fly: 20reps 2.5pd

One min holding plank off bench. Not for the men!!!!!!!

Weekend Play time and Beat up of the body:
Saturday: Two hour intensive Ana Forest training. Think I aggravated my chronic dislocated left shoulder.
Sunday: Participated in Rain man Indoor Tri-Athelon. Followed by a breakfast feasting and then an hour of soccer and ending with homemade hot coco and bed.

Training #3 & #4

This was a test of a repeat program:

Morning time 630-710 Evening time 2145-2230
Squats:
Box Squats (Plus 50pd repeat slowly for 2 min)(pm time plus 70pd, 18reps)
Sumo Deadlift (Plus 90pd repeat slowly for 2 min)(pm time plus 110pd, 12reps)
R/L Flamingo (repeat slowly for 2 min)(pm time R22 L19)

Push:
Wide Push-up (slowly for 2 min - this was embarrassing)(pm time 14reps)
Hand stand Push-up (slowly for 2 min with bar support - others were impressed, I was "wow, out of shape)(pm time held for 2min off wall up down 3x)
One armed Push-up (slowly for 2 min 8R 5L)(pm time R10 L9 with support)

Pull:
Cable Pulls (150pd/68kg slowly for 2 min) (pm time 8 reps)
Rope Cable Pulls (150pd/68kg slowly for 2 min) pm time 10reps)
Alt Single Cable Pull (100pd/45.5kg slowly for 2 min) (pm time 15R 16L)

Cool down with jump chin-ups (pm time 2 min 64reps)

Evening felt so much better then the morning time. Still notice how out of shape my body has become. Still need to strengthen my lower abdomen strength for support.

Taking the year off to heal my body. Physically, emotionally and spiritually has been extra-ordinary. Now it is time to take the whole experiance to another level of service around healing of others and self.

Keep posted we have some great new recipes for sleep and energy.

To deep love and vitality:

Ila

Training day #2

Another tantalizing training program:

Push:
Tibetan MVNT #5
Overhead Press
Dips (off Bench w feet on Dumbbell)I laughed/cryed with this exercise. Shocked of how my muscles needed to be retrained for this leavel of intensity.

Press:
Supine Row
Lat Pulldown (this was very boring and unrewarding)
Back Exstensions off a bench

Squat:
Sumo Squat (plus 20pd)
Romanian Deadlift (plus 50pd)
Single leg Taylor Squat

Sauna for 5 min

The body can be pushed mored and weight can be added to next weeks progrram ;-)

Back out To Train

The season is hear. A year of rest and repair has been a well needed time off. The body feels so much stronger and grounded.
I feel like Grace Kelly when she danced on air. All life is light a fluffy.

Training for the August 7th 2010 All Natural Bodybuiding show. Training will be different, because I am not interested in the "old school" why of training. Simply doen't excite me.

Training will be very simple two min for each movement. The intensity comes with the added weight allong with a five second resistace with ecentric and concentric contraction. Prepare to feel the burn and buckets of sweat drip from my lovely body.

Day One of training

Push:
Push-ups
Elevated Push-ups
Off Bench Rotated Dumbbell Press 15pd

Pull:
Bent Row (plus 20pd)
DeadLift (plus 50pd)
Bent Fly (2.5 pd bi-laterally)

Squat:
Squats (plus 20pd)
Overhead Squat (d-b 20pd)
Step-ups R/L (25pd plate bi-laterally)

Sauna for 5 min

Body felt great during this training. To the point and no messing around. Made me smile ;-)

See You Wednesday