:: this is not 2011 ::

[soniczip]

13 oct

thanks ... i'll sort this out!

15:40
joint mobility: 20min
kettlebell:
- 3x12 swing
- 3x12 deadlift
giant med ball:
- 3x12 closing book
- 3x12 roll plank
trx:
- 3x12 shoulder extension
- 3x12 curling
circuit (4x / no recovery in between exercises / no recovery in between circuits):
(1) kettlebell :: halo (1x10)
(2) giant med ball :: isometric bridge (30sec)
(3) flowbag :: squat (1x10)
(4) handle med ball :: push up (1x10)
(5) trx :: side bend (1x10)
(6) handle med ball :: side lunge (1x10)

today's sonicpill: los fabulosos cadillacs - 57 almas (la marcha del golazo solitario / 1999)

[soniczip]

14 oct

15:30
joint mobility: 30min
giant med ball:
- 3x12 front lunge
- 3x12 back lunge
- 3x1min isometric bridge
kettlebell:
- 3x12 side bend
- 3x12 goblet curl
- 3x12 press

today's sonicpill: eric dolphy - hat and beard (out to lunch! / 1964)

[soniczip]

15 oct

16:11
joint mobility: 20min
handle med ball:
- 3x12 sumo walk
- 3x12 shoulder squat
kettlebell:
- 3x12 russian sit up
- 3x12 reverse overhead squat
handle med ball:
- 3x12 rotate push up
giant med ball:
- 3x8 alternate push up

today's sonicpill: arnold schoenberg - gavotte, etwas langsam, nicht hastig-musette, rascher-gavotte (op. 25 suite for piano / 1923 ; edition: christopher oldfather / 2001)

[soniczip]

16 oct

17:03
joint mobility: 40min ... no excuses for not cycling today. lazyness won

today's sonicpill: paul schütze & phantom city - blue like petrol (site anubis / 1996)

[bob_summers]

Great Sonicpills as usual. You're producing them yourself?

[soniczip]

i am. they are all from frabolyt, my youtube nickname. i only post music i know, and like of course

[bob_summers]

OK I figured as much - I had them all queued up as a playlist on Friday (although that does create some strange segues!!)

[soniczip]

yes, ac/dc and quincy jones don't usually have breakfast together i was actually planning to create some sort of thematic week sequence like 7 days of brutal death betal followed by 7 of afrodance, etc... but oh boy, too compelling

[soniczip]

17 oct

... another unproductive day!

today's sonicpill: i am spoonbender - mr. knife, miss fork (sender/receiver / 1998)

[soniczip]

18 oct

12:10
rb: 31,61km/31,80km ... same route as last time, garmin connect adjusted itself and is now closer to ride with gps, which stayed the same. the stats:
- garmin connect
- ride with gps

today's sonicpill: kraftwerk - the robots (the mix / 1991)

[soniczip]

19 oct

16:11
joint mobility: 20 min
handle med ball:
- 3x12 deadlift
- 3x12 sumo squat
- 3x12 oblique crunch
- 3x12 crunch twist
trx:
- 3x12 "y" raises
- 3x12 opposite arms elevation

today's sonicpill: m83 - new map (hurry up, we're dreaming / 2011)

[soniczip]

20 oct

... busy day, no training!

today's sonicpill: mikal cronin - get along (mikal cronin / 2011)

[kallefs]

No training going on in Italy? Or a lot of training?

[soniczip]

mh, yeah a long gap between this and my last post says i've been busy a lot, but i've always managed to do some training ... usually 2 runs + 2 rides + 3 functional sessions a week. nothing really interesting at the moment.

anyway, i'll try to update at least once a week.

[bob_summers]

good to see you're still getting out there, we're missing the sonic pills!