Friday, August 30, 2013

Day 10

Weigh In:  169
BF:  Shashi Cereal with pecans, almond milk, coffee.
AM Exercise:  Warm up, 3 rounds of 8 chin ups and 10 push ups on P-barz, 3 sets of P-barz holds back, front and lever.  Cool down and stretching.

Lunch:  Beans and greens, apple.

Thursday, August 29, 2013

Day 9




Weigh In:  169

BF:  Rolled oats, chia seeds, coffee, banana

AM Exercise
Warm Up including handstand
Strength: 20 min to find a 1rm Bench Press max 105 pounds.
WOD:
400m
50 air squats
300m
40 HR push-ups
200m
30 sit-ups
100m
20 shoulder to overhead 45 pounds

Cool Down 25 dips
Stretching

Lunch:  Tuna Salad on plate of lettuce, sunflower seeds, homemade muffin, glass of wine.

Dinner:  tuna salad, toast, lettuce, pecans, homemade chocolate brownies, tea.


Wednesday, August 28, 2013

Day 8

Weigh In:  169
BF:  Shashi Cereal, pecans, almond milk, chocolate brownie, coffee
Exercise:
Warm Up
Strength:   Front Squat 50 pounds, 8 reps.

WOD: (AM)

4 RFT

5 hang clean (50)
10 c2b pull-ups (assist)
25 jump rope

Cash out-20 burpees
Cool down and stretch

(SRx: 135/75, banded c2b pull-ups

SRx2: 115/55, banded regular pull-ups)

Lunch:  Nutritarian salad with seeds/nuts, lemon, 1/2 cup beans, two thin tea biscuits and homemade muffin.

Dinner:  Tuna salad on lettuce and mixed fruit, sunflower seeds.  Pita.  Chocolate brownie. Glass of wine.

PM Exercise:  bicycling outside.

Tuesday, August 27, 2013

Day 7

Weigh In:  169
BF:  Cereal, 1/2 banana, flaxseed oil, cinnamon wafer, coffee

Exercise: Warm Up, Jump rope, Strength Strict Press,  WOD: 5 rounds of tabata, Full Press, Mason Twists with 15 lb weight, push ups, Chin ups, air squats.
 Back roll on balance ball, cool down and stretch.

Lunch:  tomato basil soup, nutritarian salad/nuts/seeds, fruit (strawberries, coconut, raisins.).

3 chocolate cookies, tea

PM exercise:  Ashtanga yoga primary series

Dinner:  cooked vegetables, sausage, chocolate brownie, cookie.

Monday, August 26, 2013

Day 6

Weigh In: 170
BF:  Shashi cereal, flaxseed oil, banana 1/2, coffee
AM exercise:  cycle for 7 minutes, 3 sets 8 reps chin ups, dead lift 4 reps at 95 lbs, 3 rounds of: 15 wall balls, push ups, sit ups, then cool down and stretching.
Lunch:  Nutritarian salad with nuts/seeds, chickpeas, cinnamon bar. Strawberry Yogurt waffle cone.

Dinner:  veggie patty, 2 slices sweet potato, cooked mixed vegetables.  3 chocolate cookies.

PM Exercise: walk the dog.

Sunday, August 25, 2013

Day 5

Sunday morning weigh in: 170

BF:  rolled oats, chia seeds, small banana, apple cake.
Lunch:  nutritarian salad, nuts/seeds, chickpeas, apple and apple cake

Exercise rest day.

Saturday, August 24, 2013

Day 4 of 90

Weigh in:  171.0

BF:  1/2 banana, banana nut bread, coffee


Warm Up: cycle 7 minutes,  3 sets 3 reps front squat 45 pounds..

3 sets 7 reps pull ups,

4 min EMOM 

bear complex with 55 pound barbell
press 65 lbs.
back squat 65
Dead Lift 105
bench press 85 pounds

sit ups 25 

Cool down and stretching

Lunch: Nutritarian salad with seeds/nuts, baked fried green tomatoes, beets.  Banana Nut bread

PM: walked the dog

Dinner:  beans,rice from India & sauce with tofu, apple cake, pecans, 1/2 banana. 

Friday, August 23, 2013

Day 3

weigh in: 171
Breakfast: raisin bran cereal, two tablespoons pecans, almond breeze

Warm Up: walk 1/4 mile, full squats with balance beam.

3 sets 6 reps pull ups, 30 jump ropes,
3 rounds of wall handstands, wall ball.

5 min EMOM

2 bear complex with 55 pound barbell
3 burpees
5 bench press 55 pounds 

sit ups 25

Cool down and stretching

Lunch: chickpeas, pecans, large salad with berries, coconut, cranberries.

Dinner:  baked beets, sweet potato, carrot.  Green fried tomato. Banana nut bread. 

Thursday, August 22, 2013

Day 2 of 90 Day Goal



Aug 22, 2013

weigh in: 171

Breakfast: Kashi Lean Cereal, almond milk, oatmeal square, hot green tea.

AM WOD: warm up: running with knees up, running with feet kicking buttocks, air squats, spider walk, military marching, good morning stretching, full squats with light bar. 3 sets of 6 reps chin ups, every minute on minute 3 reps: front squats 55 lbs, back squats, 65 lbs, , floor press 70 pounds, inclined press 65 pounds, bench press 95 lbs. 25 sit ups. cool down and stretching.

Lunch:  turkey wrap, 6 large strawberries, walnuts, green tea

PM Exercise:  yard-work and mowing.

Dinner:  Oatmeal square, smoothie made of almond breeze, two tablespoons of natural peanut butter, 6 strawberries, teaspoon cinnamon.

Wednesday, August 21, 2013

Still leading Ashtanga Yoga class at Riverfront


Recently earned at Mobile AL 5K run
3rd place age group 60-65


Well, certainly a long time since last post.  I am practicing yoga and teaching two classes per week at the Moss Point Community Center, usually Ashtanga Yoga Primary Series to a few students.  Now I am an experienced E- RYT-500 yoga teacher with yoga alliance, not many reach this level in our state. I am only male listed.  The others have yoga studios they manage, but I chose to focus on the community center introduction to Ashtanga teaching and the regular practice of yoga.  This certainly keeps me in good health and active at age 64.

I have recently been training with crossfit as well and at the local gym keeping my strength and improving overall functional abilities.  Scaled for age I am doing well and now interested in stepping this up a notch, as it helps with the Ashtanga Yoga, too.  I must admit my muscles are tightening up, very noticable while doing binding poses, especially Marichyasanas A-D.

I have a new goal and started today with a 90 day program logging exercise and food intake.  Goal is to lose 10 pounds in 90 days and exercise twice per day, while posting daily results here.


Aug 21st 2013
weight 173.

Breakfast: rolled oats 1/4 cup, teaspoon flaxseed oil,  teaspoon cinnamon, whole wheat home made biscuit, cup hot lemon tea.

Strength: Floor Press 8, 6, 4, 2, 2, 2 reaching 75 lbs.
Crossfit  WOD:
400m
40 kb swings (20 lbs)
300m
30 K2E
200m
20 Push Press (45lbs)
100m
2 minute HS hold
SRx: 44/26, 95/65, abmat HSPU

cup coffee, walnuts 1/8th cup.

Lunch: large bowl salad, celery stalk, mushrooms, onions.  8 cherries, 1/2 banana.  1/2 cup chickpeas. cup green tea.

2nd Workout of DaY:
warm up,  Back squat 3 sets, 6 reps 55 pounds.  3 rounds 6 reps of chin ups, push ups, sit ups.
Cool down and stretching.

Dinner:  vegetable soup, tortilla (salt free) Chip, oat square, walnuts, cup green tea