A Distillation of Self

Training Log - October 12, 2010

Philip — Wed, 13 Oct 2010 13:43:32 +0000

Admittedly, I didn’t get to the Dance of Shiva today, and just did some random stretching throughout the evening. I can report, however, that the hip opening strategy seems to be working at this point. My main imbalance has been internal rotation of the femur in my left hip. While doing a few shin box switches and holds this evening, I noticed that my left sits bone is now going to the floor when in shin box with left foot back, which represents a definite improvement in mobility.

I think I’ll reset for the full DoS routine tomorrow, and push the other workouts back a day.

Training Log - October 11, 2010

Philip — Wed, 13 Oct 2010 13:37:40 +0000

Afternoon Workout - 1220-1255
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 70 lbs
  - Set 2 - 7 reps with Smith Bar + 70 lbs
  - Set 3 - 7 reps with Smith Bar + 75 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 140 lbs
  - Set 2 - 7 reps with Smith Bar + 145 lbs
  - Set 3 - 7 reps with Smith Bar + 145 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 60 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 7 reps with 60 lb Barbell
- Deadlift
  - Set 1 - 7 reps with 65 lb Dumbbells
  - Set 2 - 7 reps with 65 lb Dumbbells
  - Set 3 - 7 reps with 65 lb Dumbbells

Training Log - October 9, 2008

Philip — Wed, 13 Oct 2010 13:25:06 +0000

Interval Running - 1230 - 1300
- Warming Up at 30-50 Percent Effort - 4:00
- High Intensity Rounds x6
  - Sprinting at 80-90 Percent Effort - :45
  - Resting at 30 Percent Effort - :30
  - Warming at 50-60 Percent Effort - :45
- Cooling Down at 30-50 Percent Effort - 4:00

Training Log - October 8, 2010

Philip — Wed, 13 Oct 2010 13:23:33 +0000

Bodyweight Strength Training - 1620 - 1705
- Dynamic Joint Mobility Warmup
- 3 Rounds of the Following Bodyweight Circuit
  - Elbow Lever Kickbacks on Parallettes - :45
  - Rest - 1:15
  - Hip Strengthening Work (various leg lifts) - 1:30
  - Rest - :30
  - Chin-Up Negatives - :45
  - Rest - 1:15
Notes: Skipped yesterday for an additional recovery day. Back of left knee was feeling a bit tweaked, so I let it rest. Felt better today so I went for it and felt fine.

Training Log - October 5, 2010

Philip — Wed, 13 Oct 2010 13:19:37 +0000

Level 1 Dance of Shiva Practice - 2030 - 2115
- Horizontal Arm Movements
- Vertical Arm Movements
- Horizontal Arm Transquarters
- Vertical Arm Transquarters
- All Leg Movements
- Leg Sequence 1
- Leg Sequence 2
- Horizontal Arms with Leg Sequence 1
- Vertical Arms with Leg Sequence 2
- Working with Leg Rotational Sequences

Training Log - October 6, 2010

Philip — Wed, 13 Oct 2010 13:16:27 +0000

Mixed-Mode Posture Practice - 1440 - 1540
- Progressive-Recruitment Supine Breathing
  - Lumbar Breathing
  - Thoracic Breathing with Gradual Intercostal Recruitment
- Ulolla Vinyasas (Be Breathed Pike) - 5 reps slow and steady
- Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
- Spinal Rocks
- Spinal Wave Rear Rolls (4 each side)
- Squat Creeping
- Squat Creep + Shin Twist (KC1)
- Tadasana Hold
- Folding Mountain Vinyasas > Chair Hold
- Flat Foot Squat Hold
- Knee Drops - 5 each direction
- Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
- Horse Vinyasas > Horse Hold
- Traveling Shin Rolls
- Tadasana Hold
- Cricket Flow and Flock of Pigeons Flow seamed together (Once to each side)
  - Intermediate Cricket Flow up to First Pigeon
  - Double Shin Roll hem into Flock of Pigeons Flow
  - Low Lunge Sequence on both sides with Cossack Switch Between, finishes in Pigeon Pose
  - Pigeon Hold
  - Finish Out Intermediate Cricket Flow
- Tadasana Hold
- Balancing Tadasana on Toes Hold
- Shin Box Hold
- Forest Flow
- Tadasana Hold
- Opposite Shin Box Hold
- Opposite Forest Flow
- Tadasana Hold
- Folding Mountain Vinyasas > Standing Forward Bend Hold
- Springing Tripods
- Tumbleweed flow
- Supine Neck Mobilities
- Savasana

Training Log - October 4, 2010

Philip — Tue, 05 Oct 2010 16:21:05 +0000

Afternoon Workout - 1050-1130
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 70 lbs
  - Set 2 - 7 reps with Smith Bar + 70 lbs
  - Set 3 - 7 reps with Smith Bar + 75 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 140 lbs
  - Set 2 - 7 reps with Smith Bar + 145 lbs
  - Set 3 - 7 reps with Smith Bar + 145 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 60 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 7 reps with 60 lb Barbell
- Deadlift
  - Set 1 - 7 reps with 65 lb Dumbbells
  - Set 2 - 7 reps with 65 lb Dumbbells
  - Set 3 - 7 reps with 65 lb Dumbbells
- Pull-Ups
  - Set 1 - 3
  - Set 2 - 2.5
  - Set 3 - 1.5

Training Log - October 1, 2010

Philip — Tue, 05 Oct 2010 16:18:03 +0000

Interval Running - 1230 - 1300
- Warming Up at 30-50 Percent Effort - 4:00
- High Intensity Rounds x6
  - Sprinting at 80-90 Percent Effort - :45
  - Resting at 30 Percent Effort - :30
  - Warming at 50-60 Percent Effort - :45
- Cooling Down at 30-50 Percent Effort - 4:00

Training Log - September 30, 2010

Philip — Tue, 05 Oct 2010 16:16:38 +0000

Bodyweight Strength Training - 1620 - 1705
- Dynamic Joint Mobility Warmup
- 3 Rounds of the Following Bodyweight Circuit
  - Elbow Lever Kickbacks on Parallettes - :45
  - Rest - 1:15
  - Hip Strengthening Work (various leg lifts) - 1:30
  - Rest - :30
  - Chin-Up Negatives - :45
  - Rest - 1:15
Notes: Once again, this workout was interrupted and probably not as thorough as it could have been. This seems to be the hardest one to get right because it’s the only one I’m doing at home after work. Ian likes to play with me during this time, which lots of fun for us both, but it distracts from the workout a bit.

Training Log - September 29, 2010

Philip — Wed, 29 Sep 2010 21:37:36 +0000

Mixed-Mode Posture Practice - 1440 - 1540
- Progressive-Recruitment Supine Breathing
  - Lumbar Breathing
  - Thoracic Breathing with Gradual Intercostal Recruitment
- Ulolla Vinyasas (Be Breathed Pike) - 5 reps slow and steady
- Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
- Spinal Rocks > Ball of Foot Squat
- Squat Creeping
- Tadasana Hold
- Folding Mountain Vinyasas > Chair Hold
- Flat Foot Squat Hold
- Knee Drops - 5 each direction
- Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
- Horse Vinyasas > Horse Hold
- Traveling Shin Rolls
- Tadasana Hold
- Cricket Flow and Flock of Pigeons Flow seamed together (Once to each side)
  - Intermediate Cricket Flow up to First Pigeon
  - Double Shin Roll hem into Flock of Pigeons Flow
  - Low Lunge Sequence on both sides with Cossack Switch Between, finishes in Pigeon Pose
  - Pigeon Hold
  - Finish Out Intermediate Cricket Flow
- Tadasana Hold
- Balancing Tadasana on Toes Hold
- Shin Box Hold
- Forest Flow
- Tadasana Hold
- Opposite Shin Box Hold
- Opposite Forest Flow
- Tadasana Hold
- Folding Mountain Vinyasas > Standing Forward Bend Hold
- Walk Legs Back to Down Dog
- Praying Dog Vinyasas > Downward Dog hold
- Tumbleweed flow
- Supine Neck Mobilities
- Savasana

Notes: