February Review

Smashed through my goals. Maintained consistency, missing only one day of scheduled practice (that was a yoga session, and in hindsight, it was a fantastic decision). Added 20 lbs to squats, deadlifts, and barbell row and 15 lbs to bench & overhead. Added nine yoga poses. Ate out just a couple of times, and all but one of those times was with friends. Even the lone exception, a pizza run to Red Devil (heh, apropos name), maintained moderation: a small vegetarian.

Even upped the frequency of lifting and running. I am now lifting three days a week, running four days/week.

Hmm. What shall I aim for this month?

Yoga:

Frequency: Daily

Exceptions: New (March 1 & 30) & Full (March 16) Moon.

Current fitness: Up to Prasarita Padottanasana D in my voyage of practicing the Primary Series daily.

Monthly goal: Standing Sequence in its entirety.

StrongLifts: (Week 10 of 12)

Frequency: Three days a week: Monday, Wednesday, Friday.

Monthly goal:

Squats: 175 lb
Deadlifts: 175 lb
Bench: 170lb
Overhead: 120 lb
Row: 125lb

This cycle of SL comes to an end in three weeks. The last week of March will be used for recovery (reward!): no StrongLifts at all. We will reconvene from there. Chances are I will decide on just one day of lifting a week, prioritizing cardiovascular fitness (yoga, running and sprinting) during my next 12-week fitness cycle.

Running:

Frequency: Four days a week (Sunday, Monday, Wednesday, Friday)

Current fitness: .75 miles (not including one warm-up and cool-down lap)

Monthly goal: 1.00 miles; sprinting one day a week (Friday).

The last week of March is when we will begin sprinting one day a week.

The astute observer will have noticed biking is no longer mentioned. That is not because I have given up on it; I still make it a priority to bike as often as possible. It is simply that I realized regulating more than three activities is stretching myself too thin.

For now it is yoga (forever ensconced as No. 1), StrongLifts and running. In three weeks, StrongLifts will be the lowest priority. I will determine a new resistance routine for one day a week. (I believe I’ll try something new: clean, jerk and snatch. And then pull-ups.)

We’ll see how it goes. Biking is just taking a backseat for now.

Saturday, March 1:

Happy New Moon!

Total day off from all exercise! First complete off day since… I first got back in the swing of things, January 1st? Probably!

That was my biggest weakness: not giving my body/mind enough time off. Now we rectify it. New/Full Moons will now always be off days.

Sunday, March 2:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Getting stronger and stronger.

Monday, March 3:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Manduka arrived, too. Tomorrow I’ll likely add Parsvattonasana. May add one pose every two days, now, since things are getting easier.

Ran a mile. Felt pretty good.

StrongLifts:

Squats: 170× 5
Overhead Press: 110 x 2; 105 x 3
Barbell Row: 120 x 5

Stalling on overhead. Sigh.

Everything else is cool.

Not feeling particularly focused, though. Part of it is I’m getting tired of SL. The other part is I’m just fatigued in general. Only three more weeks, though, and then I earn a much-deserved break…

Tuesday, March 4:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

WOOOOOOOOOOOOAH! My practice is growing leaps and bounds!

Strong and limber!

Even though my hammies felt a bit sore — undoubtedly the result of StrongLifts, right? — I still knocked this practice out of the park.

Even though I struggled immensely with sleep, I still knocked this practice out of the park.

Even though I’m breaking in my new Manduka, I still knocked this practice out of the park.

WHERE ARE YOU LOCATED?!

Wednesday, March 5:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Good practice.

StrongLifts:

Squats: 170× 5
Overhead Press: 110 x 5
Deadlift: 170 x 1

Re Overhead, I did it! Yes, my form suffered during the latter reps. But five sets of 110! Yes!

Squats felt easy! I could be putting on some serious muscle if I was single-mindedly focused on that.

Good lifts, everybody.

Ran with Omar. One mile.

Just one day at a time, baby.

Thursday, March 6:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Practice is picking up steam!

Ran a mile. Didn’t run Sunday, so this is a make-up.

Friday, March 7:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Welcome back to my life, balancing postures!

A little fear to overcome.

Ran for a mile. Did not want to. Glad I did.

StrongLifts:

Squats: 170× 5
Bench Press: 160 x 1; 155 x 4
Barbell Row: 120 x 5

I actually did three reps of 160 on the second set before opting for 155.

Was difficult nonetheless. Had to stop once or twice on the 155, because I don’t have a spotter. In the past there was once a time when I failed to rep the bench press and had to laboriously find a way to get it off my chest. Not letting that happen again.

Everything else was fine. Another day in the life.

Saturday, March 8:

Biking.

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Did it in the evening. Super strong practice, balancing poses aside. Nice and sweaty.

Sunday, March 9:

Biking. No yoga. .75 mile run.

Monday, March 10:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

StrongLifts:

Squats: 175× 5
Overhead Press: 110 x 5
Deadlift: 175 x 1

New personal record!

Run: 1 mile.

Tuesday, March 11:

It’s taken so much of my energy to lay the foundational work of exercise discipline. Apologizing to myself, and forgiving myself, for the writing being so bland.

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Mile run. Impromptu. Just felt up for it! And it was a great run!

Wednesday, March 12:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

StrongLifts:

Squats: 175× 5
Bench Press: 160 x 2; 155 x 3
Barbell Row: 125 x 5

The squats are easy. I could certainly add 20 pounds and still be rockin’ and rollin’.

But slow and steady wins the race.

Thursday, March 13:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

It’s nice and sunny as of this writing (2:55 PM), but in the morning it was bleary and chilly. Took nearly the entire Sun Salutations to limber up. Never really felt it this practice until the final postures, but the fact that I still rolled through is a testament to the growing strength of my practice.

Will be going on a mile run, too, in my brand new Vibram SeeYas. Running five consecutive days and taking off the next three. Then a 4.4-mile trail run on Monday.

Friday, March 14:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Beleaguered practice.

We’re just one day away from a Full Moon. We know what that means. You’re doing it, Adam!

StrongLifts:

Squats: 175× 5
Overhead Press: 115 x 2; 110 x 3
Deadlift: 175 x 1

Haven’t felt like starting SL for a while, but once I smash through squats, the workout goes quite well.

Saturday, March 15:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Very strong practice.

A lot of biking.

Sunday, March 16:

Happy Full Moon!

Monday, March 17:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

StrongLifts:

Squats: 180× 5
Bench Press: 160 x 5
Barbell Row: 125 x 5

A new PR on squats once again this week. Smashed ’em! Rawr!

And it’s not like I meander about between sets. 30 seconds or less rest. C’mon now. You know my steez!

Bench was much more challenging. Yikes. Smashed through the first three — challenging, yes, but no failure. Until Rep 4 of Set 4. Barely got it up. Waited about 20-30 seconds. Got the final one.

Repeat Rep 3 of Set 5. But I was determined. Not dropping down.

Barbell row was a little challenging. Could’ve done 130, but I want to make sure I don’t cheat on my form.

Also ran a mile after yoga and before lifting. Challenging mile; I thought it’d be a lot easier, considering I ran four or five consecutive days last week.

Overall I felt significantly stronger in all respects today after a much-needed day off.

The next two weeks I am determined not to miss a day. The past month I have averaged one missed day of yoga every two weeks. This bi-weekly stretch I will check every workout, every day, no excuses.

Tuesday, March 18:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

Utkatasana

Adding Utkatasana tomorrow.

Ran a mile as well.

Wednesday, March 19:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

Utkatasana

StrongLifts:

Squats: 180× 5
Overhead Press: 110 x 5
Deadlift: 180 x 1

One-mile run.

Thursday, March 20:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

Utkatasana

Friday, March 21:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

Utkatasana

Was difficult starting, but got into it after a while.

StrongLifts:

Squats: 180× 5
Bench Press: 160 x 5
Barbell Row: 125 x 5

And that’s it. The last day of Week 12, the last week of this cycle of StrongLifts.

Jeez. I’m proud of myself for making it through. It’s been, what, six weeks of 3x a week schedule? And back then I was just going to do it for a couple of weeks. I never intended that I would keep it up. Or that I could keep it up.

I need this break. I did not want to lift today at all. I’m so done.

It’s not physical. It’s mental. I just don’t care. I’m done. Tired. Burned out. Whatever.

Can’t even think about doing it in the future. I’m sure I will. Just can’t think about it right now.

Saturday, March 22:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

Utkatasana, Virabhadrasana A

Sunday, March 23:

Yoga:

Sun Salutations:

Surya Namaskara A & B, 5x each

Standing Sequence:

Padangusthasana; Padahastasana

Utthita Trikonasana; Parivritta Trikonasana

Utthita Parsvakonasana; Parivritta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvattonasana

Utthita Hasta Padangusthasana A, B, D

Ardha Baddha Padmottanasana

Utkatasana, Virabhadrasana A

Barely got through this. Almost quit after Sun Salutations. Muscle memory took over.

Both Sat and Sun done in the evening, deviating from the usual morning.

Just taking it one day at a time. I’m not sure if I’m beat, suffering from burnout, or I’m breaking through a plateau.

March 24-31:

Dunno what happened! Week off! El oh el.

 

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