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Disclaimer: I have never had any formal weight lifting or fitness training instruction. Everything I've learned is self taught, self motivated, learned from trial and error, or picked up from books or from the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals". The logs listed on this web-site are work-outs I've put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression. Thanks for viewing.
"He's soft and he's fat and he's wearing my cloths and he was born on my birthday and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster
Links
The service road leading to the mountain bike single track at Lake Sonoma.
The uneven stairs at the Lake Sonoma boat lunch.
My home made pull-up bar
Trail partner Katie
Always ready... any day, any time!
Katie enjoying a wild pig wallow on the Bummer Peak Trail
Homemade push up/parallel dip bars. 13"x25
Idea from CrossFit
Wyatt and I went for a easy bike ride the other day. When we got home, he missed his intended landing and stuck his front tire under the boat trailer tongue. His seat was a little loose and ... well, the picture says the rest.
Homemade box for reaching pullup bar. Also for dip/push-up variations. 12" d x 13" h x 20" w
Stood on end it becomes a 20" jump box.
Fitness Log
- Some form of exercise 16 of 31 days Exercise hours: 27.0
- Building endurance and strength base through cycling/MTB, functional work-outs and Olympic Lifts.
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Plan Feb. Exercise Days: Approx. Feb. Exercise Hours:
- 1 hour of some form of exercise, 5 days a week
- Core strengthening and conditioning workouts
- High intensity cardio workouts thru rowing, cycling and Kettlebell w/o
- Continue olympic lift workouts (adjust max loads and reps as needed)
- Take on Sqand Bag Training
- Build 24 inch Jump Box
Sam Mills 2008
2008
Resting at the top of Old Original trail run/hike
Flood damage to the River Park Trail from the New Year flood. A local bike rider named Mark did a lot of work clearing the rock in the area where the trail washed away, making passage safer for everyone.
April 2006: I finally broke down and got a Kettlebell. 35 lbs. Shown with a olympic bar and regular dumbbells for comparison.
4/8/06 Picked up a new Specialized Tricross today from Spoke Folk Cyclery in Healdsberg. I'll give it a good work out tomorrow morning
4/12/08 The home gym project continues! Finally received the Powerrings. I hope to have them up and running soon.
Perform the "Anyhow" by lifting two separate objects to the overhead position however you can. I started with a 55# bb one arm snatch, then squatted down and clean and pressed a 35# kettlebell.
4/26/06 Wyatt hitting the heavy bag.
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4/29/06 A great morning on the trails around lake Sonoma, Ca.
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4/29/06 The skiers and fisherman were happy to see sunshine for the first time in a few weeks.
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5/2/06 Katie gets a swim at Lake sonoma.
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5/5/06 Friday afternoon at PFC Gym.
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5/6/06 Put some new Knobbies on the Tricross. Ride tomorrow at Lake Sonoma.
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May/ June 06 Got a work out digging up and removing a couple yards of dirt for a cement slab that will eventually front a new workshop/shed.
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June 9/06 Man-Makers from GYM JONES. I tried these as a bonus lift today, and found that after a few reps, these get tough to do. I'm looking forward to working them into the next Interval work out.
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6/26/06 - I got to work out with a lovely sweat angel. Outside temps in Cloverdale were around 100 degrees in the shade at 5:00 pm, while it was 92 degrees in the garage gym.
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Misc.
Palisade Region, Sierra Nevada, CA
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What's New
1/1/08 - I moved the log to EBlogger. I'll try this for awhile for something new and see how it works.
9/8/07 - I forced myself back into working out on a regular basis after 5 months of 75 hour work weeks. I'm finding the endurance base is still there and hope to be back where I was 6 months ago in a few weeks. Strength and agility? Well, a couple months of hard work!
3/27/07 - Ordered a custom fitted Salsa Dos Niner mountain bike from BikeRX in Mill Valley today. More later.
1/07/07 - Finally after two weeks with a sore bruised rib from a bike crash on a trail ride, I was able to do a light weight work out. Still a little sore, but back in the game.
11/04/06 - Well, after being sick for seven weeks, Marcie being in the hospital for a week, and then several more at home recovering from abdominal surgery, trying to finish the shop project before the first rain, and a very busy October work schedule, I was finally able to get out for a short hike at Lake Sonoma. If felt real good to be able to blow some snot right on the ground instead of into a sogging handkerchief. Road bike ride planned for tomorrow morning.
11/04/06 Lake Sonoma
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12/10/06 Slapped some fenders on the Tricross for rode riding in the rain.
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porterfieldcreek.com/fitness
BG - 48607C
93AECD
Cloverdale, CA
9/2003 Treversing Tresidder Peak in the Tuolumne backcountry. Bob Burd photo
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1/14/07 A frosty ride at Lake Sonoma. 24 F @ home when I left.
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Best viewed with Internet Explorer
9/15/07
A section of the new mountain biking / hiking trail
someone built in the west hill trail area.
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10/28/07 - Chris M. on the last section of the Rancheria Creek at lake sonoma.
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11/11/07 - I put together a garage gym sized Olympic Lifting platform with a new Pendlay bar.
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Old Style Gym
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From '300'
263
Disclaimer: I have never had any formal weight lifting or fitness training instruction. Everything I've learned is self taught, self motivated, learned from trial and error, or picked up from books or from the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals". The logs listed on this web-site are work-outs I've put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression. Thanks for viewing.
The monthy workout log is now located at
