Adam Mundorf Training Log

Man, I got really distracted over the last week and life sort of kicked my scheduling ass so to speak.  So today, I am back on the program and starting over!  Please continue to follow my journey.......

Get Strong Phase 1 - Week 2 - Day 2 Off Day Mobility Joint Circling Toe Touch/Reach Overhead Stick Dislocates Downward/Upward Dog Switch Trifecta (20 second Holds) Straight Bridge Bent Leg Hold Seated Twist Five Minute Squat Sit Passive Bar Hang Health Numbers Weight 191.2 Resting Heart Rate 53 bpm Yesterday's Step Count 14,137  

Get Strong Phase 1 - Week 2 - Day 1 Warm-Up (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Main Work (1 Minute Rest between Sets and Exercises) Hands Elevated Push-Ups 3(8) Flex Hang 3(10 sec) Active Hang 3(20 sec) Lying Knee Tuck 3(10) Assisted Squat 3(12) Hip Bridge 3(12) Cool Down (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Health Numbers Weight 189.4 Resting Heart Rate 51 bpm Yesterday's Step Count 13,500  

  Get Strong - Phase 1 - Week 1 - Summary Everything felt good this week.  So far the most challenging exercises are the warm-up hollow body holds and the lying knee tucks.  I've been repeating the warm-up post-workout as a cool down as recommended in the book, just for some additional joint mobility and body alignment work.  My off days are spent doing some basic joint circling, the trifecta from Convict Conditioning 2, full squat hold for 5 minutes and then a passive bar hang to wrap it all up. I'll wrap up this week with this quote : "When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love." -- Marcus Aurelius

   Get Strong Phase 1 - Week 1 - Day 7 Off Day Mobility Joint Circling Toe Touch/Reach Overhead Stick Dislocates Downward/Upward Dog Switch Trifecta (20 second Holds) Straight Bridge Bent Leg Hold Seated Twist Five Minute Squat Sit Passive Bar Hang Health Numbers Weight 190.4 Resting Heart Rate 53 bpm Yesterday's Step Count 3,521

  Get Strong Phase 1 - Week 1 - Day 6 Off Day Mobility Joint Circling Toe Touch/Reach Overhead Stick Dislocates Downward/Upward Dog Switch Trifecta (20 second Holds) Straight Bridge Bent Leg Hold Seated Twist Five Minute Squat Sit Passive Bar Hang Health Numbers Weight 190.6 Resting Heart Rate 54 bpm Yesterday's Step Count 15,000

Get Strong Phase 1 - Week 1 - Day 5 Warm-Up (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Main Work (1 Minute Rest between Sets and Exercises) Hands Elevated Push-Ups 3(6) Flex Hang 3(5 sec) Active Hang 3(10 sec) Lying Knee Tuck 3(8) Assisted Squat 3(10) Hip Bridge 3(10) Cool Down (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Health Numbers Weight 189 Resting Heart Rate 53 bpm Yesterday's Step Count 13,287  

  Get Strong Phase 1 - Week 1 - Day 4 Off Day Mobility Joint Circling Toe Touch/Reach Overhead Stick Dislocates Downward/Upward Dog Switch Trifecta (20 second Holds) Straight Bridge Bent Leg Hold Seated Twist Five Minute Squat Sit Passive Bar Hang Health Numbers Weight 188.8 Resting Heart Rate 54 bpm Yesterday's Step Count 12,720

Get Strong Phase 1 - Week 1 - Day 3 Warm-Up (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Main Work (1 Minute Rest between Sets and Exercises) Hands Elevated Push-Ups 3(6) Flex Hang 3(5 sec) Active Hang 3(10 sec) Lying Knee Tuck 3(8) Assisted Squat 3(10) Hip Bridge 3(10) Cool Down (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Health Numbers Weight 190.4 Resting Heart Rate 55 bpm Yesterday's Step Count 14,718

Get Strong Phase 1 - Week 1 - Day 2 Off Day Mobility Joint Circling Toe Touch/Reach Overhead Stick Dislocates Downward/Upward Dog Switch Trifecta (20 second Holds) Straight Bridge Bent Leg Hold Seated Twist Five Minute Squat Sit Passive Bar Hang Health Numbers Weight 191.6 Resting Heart Rate 57 bpm Yesterday's Step Count 12,586

Get Strong Phase 1 - Week 1 - Day 1 Warm-Up (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Main Work (1 Minute Rest between Sets and Exercises) Hands Elevated Push-Ups 3(6) Flex Hang 3(5 sec) Active Hang 3(10 sec) Lying Knee Tuck 3(8) Assisted Squat 3(10) Hip Bridge 3(10) Cool Down (30 Seconds Each) Wrist Roll Toe Touch/Reach Overhead Downward/Upward Dog Switch Hollow Body Plank Health Numbers Weight 190 Resting Heart Rate 56 bpm Yesterday's Step Count 13,704

Welcome to My Training Log By Adam Mundorf Welcome to my training log!  I'll be logging all of my physical activity here for all to read.  This will include resting heart rate, weight, step count and any exercise routine.  I'm beginning with a time tested calisthenics program called 'Get Strong' by Al and Danny Kavadlo.  This is the best zero to hero calisthenics progression I have ever seen.  Everything you need to do is laid out, all they need from you is effort.  I've been doing a lot of mulling about my ideal training progressions and in my humble opinion, one should have caslisthenics squared away before lifting weights.  Why move external resistance when you can't even move yourself?  To make myself clear, I have a full kettlebell gym with grippers and pull up bars.  This choice for bodyweight is not to because I believe one modality is better but just because I feel that dues must be paid with the basics. My ideal training progression will be like this :