0800 Weights
Parallel Squat 135 x 10, 145 x 10
Bench Press 95 x 10, 95 x 8
Stiff-leg Deadlift 45 x 10, 45 x 10
Much better than last time!
0900 Meal I
Campbell's Select Harvest Soup, 20g Soy Protein
1100 Relaxation Response 15 minutes
I felt more relaxed this time. Whether it's practice, or fatigue from lifting weights, I don't know.
1200 Meal II
Protein Shake
1500 Meal III
Campbell's Select Harvest Soup
1800 Meal IV
Protein Shake
2000 Martial Arts
Hapkido
2100 Meal V
2300 Autogenic Training
27 December 2008
23 December 2008
Wednesday, 24 December 2008
Merry Christmas!
1100 Strength Training
Squat (120 x 5), 145 x 4, 145 x 3
Bench Press 95 x 10, 95 x 6
Power Clean 90 x 3, 90 x 0
Holy friggin' wussies, Batman! In high school, I'd run a couple of miles, then come in and max out my squat at 285! Now, I can't push 145 up five times because I'm still sore from running two days ago? Oh, this can't stand. This is changing fast. I've spent so long trying to get ahead in the military's wussy standards that I've become a girlie man. This will be my New Years' Resolution: iron returns to my diet as of today.
1200 Meal I
Protein Shake
1400 Relaxation Response
1700 Skill Training
Hapkido
1800 Meal III
Campbell's Select Harvest Soup
2300 Endurance Training
PACE Workout for time on Elliptical Trainer
Level: Base Speed: Calories:
0000 Meal II
Tuna Salad
0200 Autogenic Training
1100 Strength Training
Squat (120 x 5), 145 x 4, 145 x 3
Bench Press 95 x 10, 95 x 6
Power Clean 90 x 3, 90 x 0
Holy friggin' wussies, Batman! In high school, I'd run a couple of miles, then come in and max out my squat at 285! Now, I can't push 145 up five times because I'm still sore from running two days ago? Oh, this can't stand. This is changing fast. I've spent so long trying to get ahead in the military's wussy standards that I've become a girlie man. This will be my New Years' Resolution: iron returns to my diet as of today.
1200 Meal I
Protein Shake
1400 Relaxation Response
1700 Skill Training
Hapkido
1800 Meal III
Campbell's Select Harvest Soup
2300 Endurance Training
PACE Workout for time on Elliptical Trainer
Level: Base Speed: Calories:
0000 Meal II
Tuna Salad
0200 Autogenic Training
21 December 2008
Sunday, 21 October 2008
1100 Strength Training (12 kg kettlebell)
2H Swing x 10
1H Swing x 10/Arm
1H Clean x 5/Arm x 2 sets
Get-Up x 3/Arm
1H Military Press x 5/arm x 2 sets
Deck Squats x 10
Front Squats x 5 x 2 sets
Felt good, but kicked my heinder. Especially the ones I wouldn't expect to--the Turkish Get-Ups and Deck Squats. Also, I find that my left wrist hurts more than my right wrist from the kettlebell laying on it, especially during military presses. Anyone have any advice?
I've made a towel pad for "towel-benches" next week. As expensive as towels are anymore, I probably would've saved money just ordering the foam one. Towel Benches are part of the Bigger, Faster, Stronger program. This is the same program (well, an updated version) that I followed my senior year in high school, which allowed me to win a statewide powerlifting competition after four months of training. I'm not expecting to see such dramatic results at nearly twice the age, but I really did enjoy lifting big heavy things.
1200 Meal I
Protein Shake
1400 Relaxation Response
1700 Hapkido Training
White-belt Techniques
1800 Meal II
Campbell's Select Harvest Soup
1100 Tempo Training
Treadmill, Elevation 0.0, Speed 7.0, Distance 2 miles
Time 17:47, Calories 317
This is the best two-mile time I've run in two years. I am simultaneously elated and mortified.
1200 Meal III
Seven-Layer salad.
0200 Autogenic Training
2H Swing x 10
1H Swing x 10/Arm
1H Clean x 5/Arm x 2 sets
Get-Up x 3/Arm
1H Military Press x 5/arm x 2 sets
Deck Squats x 10
Front Squats x 5 x 2 sets
Felt good, but kicked my heinder. Especially the ones I wouldn't expect to--the Turkish Get-Ups and Deck Squats. Also, I find that my left wrist hurts more than my right wrist from the kettlebell laying on it, especially during military presses. Anyone have any advice?
I've made a towel pad for "towel-benches" next week. As expensive as towels are anymore, I probably would've saved money just ordering the foam one. Towel Benches are part of the Bigger, Faster, Stronger program. This is the same program (well, an updated version) that I followed my senior year in high school, which allowed me to win a statewide powerlifting competition after four months of training. I'm not expecting to see such dramatic results at nearly twice the age, but I really did enjoy lifting big heavy things.
1200 Meal I
Protein Shake
1400 Relaxation Response
1700 Hapkido Training
White-belt Techniques
1800 Meal II
Campbell's Select Harvest Soup
1100 Tempo Training
Treadmill, Elevation 0.0, Speed 7.0, Distance 2 miles
Time 17:47, Calories 317
This is the best two-mile time I've run in two years. I am simultaneously elated and mortified.
1200 Meal III
Seven-Layer salad.
0200 Autogenic Training
20 December 2008
Saturday, 20 December 2008
0800 Concealed Carry Class!
And that's all that really needs to be said. I sure HOPE I PASS... :)
UPDATE: I shot the x-ring out of my target with my 9mm Beretta. You should've seen what I did with the .22 revolver--all I heard from the instructor was "that went through the same hole" five times...
Unfortunately I didn't get a chance to sleep between work and the class, and there certainly wasn't a chance between the class and work... It's gonna be a LONG night...
And that's all that really needs to be said. I sure HOPE I PASS... :)
UPDATE: I shot the x-ring out of my target with my 9mm Beretta. You should've seen what I did with the .22 revolver--all I heard from the instructor was "that went through the same hole" five times...
Unfortunately I didn't get a chance to sleep between work and the class, and there certainly wasn't a chance between the class and work... It's gonna be a LONG night...
19 December 2008
Friday, 19 December 2009
1300 12 kg Kettlebell
2H Swing x 10
1H Swing x 10/Arm
1H Clean x 5/Arm x 2 sets
Get-Up x 3/Arm
1H Military Press x 5/arm x 2 sets
Deck Squats x 10
Front Squats x 5 x 2 sets
1330 Meal I
Protein Shake
1600 Relaxation Response
1800 Hapkido Training
White belt techniques
1900 Meal II
Mongolian Beef
1100 Cardio Training
45 minute Treadmill, level 0, 5.0 mph
Dist:-- Calories:--
0000 Meal III
Mongolian Beef
0400 Autogenic Training
Technically, my 12-kg kettlebell marks me as a "wimp" among beginning kettlebell players. Of course, kettlebell training is not the only exercise which I do, as is recommended. Today, however, is the first time that I have really completed a kettlebell workout--and it felt GREAT.
Tomorrow I test for my concealed carry license!
2H Swing x 10
1H Swing x 10/Arm
1H Clean x 5/Arm x 2 sets
Get-Up x 3/Arm
1H Military Press x 5/arm x 2 sets
Deck Squats x 10
Front Squats x 5 x 2 sets
1330 Meal I
Protein Shake
1600 Relaxation Response
1800 Hapkido Training
White belt techniques
1900 Meal II
Mongolian Beef
1100 Cardio Training
45 minute Treadmill, level 0, 5.0 mph
Dist:-- Calories:--
0000 Meal III
Mongolian Beef
0400 Autogenic Training
Technically, my 12-kg kettlebell marks me as a "wimp" among beginning kettlebell players. Of course, kettlebell training is not the only exercise which I do, as is recommended. Today, however, is the first time that I have really completed a kettlebell workout--and it felt GREAT.
Tomorrow I test for my concealed carry license!
16 November 2008
Last Post for Six Weeks...
I'm going through some transitional stuff right now, and won't be blogging much for the next six weeks. I will be adhering to the following schedule, which is designed around my new work shift:
0800: Morning PT
Wed/Thu/Sat/Sun- 40 Push-ups, 40 Sit-ups, Four-mile run
Fri/Mon- Neck strength, Pull-up training
0930: Breakfast
Protein Shake
1100: Morning Meditation
20 minutes of Relaxation Response
1500: Lunch
Protein Shake
2000: Evening PT
Wed/Fri/Sun- Modern Farang Mu Sul, Hapkido
Thu/Sat- Jeet Kune Do Unlimited, Dog Brothers Martial Arts
Monday- Brazilian Jiu-Jitsu, Jeet Kune Do Unlimited
2100: Dinner
Full Meal
2300: Evening Meditation
20 minutes of Relaxation Response
0800: Morning PT
Wed/Thu/Sat/Sun- 40 Push-ups, 40 Sit-ups, Four-mile run
Fri/Mon- Neck strength, Pull-up training
0930: Breakfast
Protein Shake
1100: Morning Meditation
20 minutes of Relaxation Response
1500: Lunch
Protein Shake
2000: Evening PT
Wed/Fri/Sun- Modern Farang Mu Sul, Hapkido
Thu/Sat- Jeet Kune Do Unlimited, Dog Brothers Martial Arts
Monday- Brazilian Jiu-Jitsu, Jeet Kune Do Unlimited
2100: Dinner
Full Meal
2300: Evening Meditation
20 minutes of Relaxation Response
04 November 2008
Tuesday, 04 November 2008
0500 NO2 x 5, Alpha Male x 1
0530 Daily Seven x 15, Kettlebell Swings
0600 Meal I
Shake A
0630 CE2 x 2
1000 Meal II
Chef Boy-r-Dee Cheeseburgeroni
1330 NO2 x 5, Alpha Male x 1
1400 Meal III
Shake B
1430 CE2 x 2
1730 Relaxation Response
1800 Meal IV
I skipped my run today so that I could exercise my right to VOTE!
0530 Daily Seven x 15, Kettlebell Swings
0600 Meal I
Shake A
0630 CE2 x 2
1000 Meal II
Chef Boy-r-Dee Cheeseburgeroni
1330 NO2 x 5, Alpha Male x 1
1400 Meal III
Shake B
1430 CE2 x 2
1730 Relaxation Response
1800 Meal IV
I skipped my run today so that I could exercise my right to VOTE!
28 October 2008
Wednesday, 29 October 2008
0500 Kettlebell Training
Get-Ups (5 min)
Stretching
0530 NO2 x 5, Alpha Male x 1
0600 Meal I
Shake A, multivitamin
0630 CE2 x 2
1000 Meal II
1330 NO2 x 2, Alpha Male x1
1400 Meal III
Shake B, multivitamin
1430 CE2 x 2
1630 Relaxation Response
1700 APFT Training
35 Sit-Ups
Two-Mile Run
Stretching
1800 Meal IV
Get-Ups (5 min)
Stretching
0530 NO2 x 5, Alpha Male x 1
0600 Meal I
Shake A, multivitamin
0630 CE2 x 2
1000 Meal II
1330 NO2 x 2, Alpha Male x1
1400 Meal III
Shake B, multivitamin
1430 CE2 x 2
1630 Relaxation Response
1700 APFT Training
35 Sit-Ups
Two-Mile Run
Stretching
1800 Meal IV
27 October 2008
Tuesday, 28 October 2008
0800 Meal I
Shake A
1100 Meal II
1430 (NO2 x 2, Alpha Male x 1)
1500 Meal III
Shake B
1530 (CE2 x 2)
1700 Physical Training I ()
35 Push-Ups, Interval Run (00:00)
2000 Meal IV
Shake B
Shake A
1100 Meal II
1430 (NO2 x 2, Alpha Male x 1)
1500 Meal III
Shake B
1530 (CE2 x 2)
1700 Physical Training I ()
35 Push-Ups, Interval Run (00:00)
2000 Meal IV
Shake B
26 October 2008
Sunday, 26 October 2008
Bodyweight: 210.6
0600 Meal I
Shake A
1100 Meal II
Taco Bell Meal I
1600 Meal III
Shake B
1700 Physical Training
35 Sit-Ups, Edgewood Drive Run
2100 Meal IV
Shake B
0600 Meal I
Shake A
1100 Meal II
Taco Bell Meal I
1600 Meal III
Shake B
1700 Physical Training
35 Sit-Ups, Edgewood Drive Run
2100 Meal IV
Shake B
25 October 2008
Saturday, 25 October 2008
Bodyweight: 211.8
0555 NO2 x 5, Alpha Male x 1
0600 Kettlebell Training
Right-Hand Swings x 10
Left-Hand Swings x 10
0630 Meal I
Shake A, Multivitamin
0700 CE2 x 2
1100 NO2 x 2, Alpha Male x 1
1130 Meal II
(?)
1200 CE2 x 2
1530 Relaxation Response
1600 Meal III
Shake B, Multivitamin
1700 APFT Training
35 Push-Ups, Two-Mile run (18:28)
2100 Meal IV
Shake B
2200 Autogenic Training
0555 NO2 x 5, Alpha Male x 1
0600 Kettlebell Training
Right-Hand Swings x 10
Left-Hand Swings x 10
0630 Meal I
Shake A, Multivitamin
0700 CE2 x 2
1100 NO2 x 2, Alpha Male x 1
1130 Meal II
(?)
1200 CE2 x 2
1530 Relaxation Response
1600 Meal III
Shake B, Multivitamin
1700 APFT Training
35 Push-Ups, Two-Mile run (18:28)
2100 Meal IV
Shake B
2200 Autogenic Training
24 October 2008
Friday, 24 October 2008
0600 NO2 x 5, Alpha Male x 1
0630 Meal I
Shake A, multivitamin
1100 Meal II
Salad, 20 oz Pepsi
1600 Meal III
Bagel
1700 APFT Training
50 Sit-Ups, Interval Run
2100 Meal IV
Taco Bell Steak Burrito Combo
I didn't time the run (but I did find my new stop watch!), but it felt good. I think I'm going to keep my APFT training in the afternoon--I just can't get psyched up for it in the early mornings. I've reduced my daily meals to four to reduce overall calories and speed weight loss--this incidentally frees up some time for me in the evenings for other things.
0630 Meal I
Shake A, multivitamin
1100 Meal II
Salad, 20 oz Pepsi
1600 Meal III
Bagel
1700 APFT Training
50 Sit-Ups, Interval Run
2100 Meal IV
Taco Bell Steak Burrito Combo
I didn't time the run (but I did find my new stop watch!), but it felt good. I think I'm going to keep my APFT training in the afternoon--I just can't get psyched up for it in the early mornings. I've reduced my daily meals to four to reduce overall calories and speed weight loss--this incidentally frees up some time for me in the evenings for other things.
23 October 2008
Thursday, 23 October, 2008
0500 NO2 x 5, Alpha Male x 1
0515 40 partial push-ups
0530 Physical Training I
Two-mile run (time unk; felt good)
0600 Meal I
Shake A
Stretching
0630 CE2 x 2
0930 Meal II
Omelet
1100 Physical Training II
Neck work, pull-ups
1230 NO2 x 5, Alpha Male x 1
1300 Meal III
Omelet
1330 CE2 x 2
0515 40 partial push-ups
0530 Physical Training I
Two-mile run (time unk; felt good)
0600 Meal I
Shake A
Stretching
0630 CE2 x 2
0930 Meal II
Omelet
1100 Physical Training II
Neck work, pull-ups
1230 NO2 x 5, Alpha Male x 1
1300 Meal III
Omelet
1330 CE2 x 2
19 October 2008
Tuesday, 21 October 2008
0500 Physical Training I (NO2)
Daily Seven x 15, Interval Run (24:52)
0600 Meal I
Shake A
0630 (CE2)
0930 Meal II
Shake B
1100 Physical Training II
Man-Maker (12 kg kettlebell)
1230 (NO2)
1300 Meal III
Salad
1330 (CE2)
1600 Relaxation Response
1630 Meal IV
Shake B
1700 Physical Training III
Dog Brothers Martial Arts
1930 Volunteer with McCain Campaign tonight
2000 Meal V
Dinner
2100 Autogenic Training (6 OXO)
Daily Seven x 15, Interval Run (24:52)
0600 Meal I
Shake A
0630 (CE2)
0930 Meal II
Shake B
1100 Physical Training II
Man-Maker (12 kg kettlebell)
1230 (NO2)
1300 Meal III
Salad
1330 (CE2)
1600 Relaxation Response
1630 Meal IV
Shake B
1700 Physical Training III
Dog Brothers Martial Arts
1930 Volunteer with McCain Campaign tonight
2000 Meal V
Dinner
2100 Autogenic Training (6 OXO)
16 October 2008
Friday, 17 October 2008
0500 Spiritual Training I
Relaxation Response
0530 Physical Training I (NO2)
Alternate sets of Push-Up/Sit-Up: 3 x 15
26 lb Kettlebell Man-Maker (12 min)
Grip Training: CoC Trainer 5 x 5 per hand
Stretching
0600 Meal I
Protein Shake A
0915 Alternate sets of Push-Up/Sit-Up: 3 x 15
0930 Meal II
Protein Shake B
1245 Alternate sets of Push-Up/Sit-Up: 3 x 15 (NO2)
1300 Meal III
Salad & V-8 Splash
1430 Physical Training II
Interval Run
Stretching
1600 Spiritual Training II
Relaxation Response
Alternate sets of Push-Up/Sit-Up: 3 x 15
1630 Meal IV
Protein Shake B
1945 Alternate sets of Push-Up/Sit-Up: 3 x 15
2000 Meal V
?
2100 Spiritual Training III (6-OXO)
Autogenic Training
I can't time my runs until I go shopping again; my stopwatch ate it.
Relaxation Response
0530 Physical Training I (NO2)
Alternate sets of Push-Up/Sit-Up: 3 x 15
26 lb Kettlebell Man-Maker (12 min)
Grip Training: CoC Trainer 5 x 5 per hand
Stretching
0600 Meal I
Protein Shake A
0915 Alternate sets of Push-Up/Sit-Up: 3 x 15
0930 Meal II
Protein Shake B
1245 Alternate sets of Push-Up/Sit-Up: 3 x 15 (NO2)
1300 Meal III
Salad & V-8 Splash
1430 Physical Training II
Interval Run
Stretching
1600 Spiritual Training II
Relaxation Response
Alternate sets of Push-Up/Sit-Up: 3 x 15
1630 Meal IV
Protein Shake B
1945 Alternate sets of Push-Up/Sit-Up: 3 x 15
2000 Meal V
?
2100 Spiritual Training III (6-OXO)
Autogenic Training
I can't time my runs until I go shopping again; my stopwatch ate it.
Thursday, 16 October, 2008
0500 Physical Training I
Daily Seven
Kettlebell Training
Neck Training
Stretching
0545 Spiritual Training I
Relaxation Response
0600 Meal I (multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad & V-8 Splash
1630 Meal IV (Multivitamin)
Protein Shake B
1900 Physical Training II
APFT Training
Stretching
2000 Meal V
?
2100 Spiritual Training II (6-OXO)
Autogenic Training
I did much better with my morning exercises today.
Daily Seven
Kettlebell Training
Neck Training
Stretching
0545 Spiritual Training I
Relaxation Response
0600 Meal I (multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad & V-8 Splash
1630 Meal IV (Multivitamin)
Protein Shake B
1900 Physical Training II
APFT Training
Stretching
2000 Meal V
?
2100 Spiritual Training II (6-OXO)
Autogenic Training
I did much better with my morning exercises today.
14 October 2008
New Kettlbell en Route
I've decided that the 35-pounder is just too heavy for me to start out with. Maybe if I were 10 years younger, or not on a government-mandated program of middle-distance running and calisthenics, it wouldn't be a problem. As is, I'm dropping down a size to the 26-pounder and hoping that I'll be able to do full workouts that way.
It may take me a bit longer to get my RKC certification, but it will be better for my APFT score in the mean time.
It may take me a bit longer to get my RKC certification, but it will be better for my APFT score in the mean time.
12 October 2008
Wednesay, 15 October 2008
0500 Physical Training I
Daily Seven x10
Kettlebell Training
Stretching
0545 Spiritual Training I
Relaxation Response
0600 Meal I
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III
Salad & V-8 Splash
1500 Physical Training II
APFT Training
Stretching
I'm still recovering from my birthday weekend. I barely finished my morning training and fell asleep soon after work. I find that if I stay up one night, my body fights to stay in night-shift mode.
Daily Seven x10
Kettlebell Training
Stretching
0545 Spiritual Training I
Relaxation Response
0600 Meal I
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III
Salad & V-8 Splash
1500 Physical Training II
APFT Training
Stretching
I'm still recovering from my birthday weekend. I barely finished my morning training and fell asleep soon after work. I find that if I stay up one night, my body fights to stay in night-shift mode.
Tuesday, 14 October 2008
0500 Physical Training I
Daily Seven x10
Kettlebell Training
Stretching
0530 MRI NO2 (x5)
0545 Spiritual Training I
Relaxation Response
0600 Meal I
Protein Shake A
GNC Ultra Mega Gold Multivitamin (1)
0930 Meal II
Protein Shake B
1230 MRI NO2 (x5)
1300 Meal III
Salad & V-8 Splash
GNC Ultra Mega Gold Multivitamin (1)
1500 Physical Training II
APFT Training
Stretching
1630 Meal IV
Protein Shake B
2000 Meal V
Dos Amigos
2100
ErgoPharm 6-OXO (x3)
Daily Seven x10
Kettlebell Training
Stretching
0530 MRI NO2 (x5)
0545 Spiritual Training I
Relaxation Response
0600 Meal I
Protein Shake A
GNC Ultra Mega Gold Multivitamin (1)
0930 Meal II
Protein Shake B
1230 MRI NO2 (x5)
1300 Meal III
Salad & V-8 Splash
GNC Ultra Mega Gold Multivitamin (1)
1500 Physical Training II
APFT Training
Stretching
1630 Meal IV
Protein Shake B
2000 Meal V
Dos Amigos
2100
ErgoPharm 6-OXO (x3)
APFT Training, October 2008
My APFT training for October 2008 will follow this schedule:
Tuesday:
50 single-count push-ups
2.25 mile Interval Run
Wednesday:
50 single-count sit-ups
2 mile Tempo run
Thursday:
50 single-count push-ups
6.5 mile Distance run
Friday:
50 single-count sit-ups
2.25 mile Interval Run
Saturday:
50 single-count push-ups
2 mile Tempo Run
Sunday:
50 single-count sit-ups
6.5 miles Distance Run
Tuesday:
50 single-count push-ups
2.25 mile Interval Run
Wednesday:
50 single-count sit-ups
2 mile Tempo run
Thursday:
50 single-count push-ups
6.5 mile Distance run
Friday:
50 single-count sit-ups
2.25 mile Interval Run
Saturday:
50 single-count push-ups
2 mile Tempo Run
Sunday:
50 single-count sit-ups
6.5 miles Distance Run
Kettlebell Training, October 2008
My kettlebell training for October 2008 will be performed with a 35 lb kettlebell, using the following routine:
Tuesday/Friday:
Two-Arm Swings x10
Wednesday/Saturday:
Right-Arm Swings x10
Left-Arm Swings x10
Right-Arm Swings x10
Left-Arm Swings x 10
Thursday/Sunday:
Deck Squats x10
Tuesday/Friday:
Two-Arm Swings x10
Wednesday/Saturday:
Right-Arm Swings x10
Left-Arm Swings x10
Right-Arm Swings x10
Left-Arm Swings x 10
Thursday/Sunday:
Deck Squats x10
Daily Seven, October 2008
The USMC Daily Seven is a series of seven calisthenic exercise, each done for a prescribed number of four-count repetitions. So, for example, a "four-count push-up" begins in the up position. The count is down (one), up (two), down (three), up (four); ending in the up position to begin four-count push-up number two. The multiple after "Daily Seven" (i.e., "x10") is how many of each exercise is performed that day.
My Daily Seven regimen for Fourth Quarter 2008 is: Side-Straddle Hops ("Jumping Jacks"), Alternate Toe Touches, Deep Knee Bends, Bend-and-Thrusts, Mountain Climbers, Push-Ups, and Leg-Lifts.
My Daily Seven regimen for Fourth Quarter 2008 is: Side-Straddle Hops ("Jumping Jacks"), Alternate Toe Touches, Deep Knee Bends, Bend-and-Thrusts, Mountain Climbers, Push-Ups, and Leg-Lifts.
11 October 2008
Saturday, 11 October 2008
Bodyweight: % Fat:
0400: Endurance Training
50 Push-Ups
2 mile Tempo run 00:00
0500 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0830 Meal II
Protein Shake B
1200 Meal III (NO2)
Salad, V-8 Fusion
1530 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
1630 Strength Training
35 lb kettlebell
1900 Meal V
2000 Self-Hypnosis (6 OXO)
Happy birthday to me...
0400: Endurance Training
50 Push-Ups
2 mile Tempo run 00:00
0500 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0830 Meal II
Protein Shake B
1200 Meal III (NO2)
Salad, V-8 Fusion
1530 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
1630 Strength Training
35 lb kettlebell
1900 Meal V
2000 Self-Hypnosis (6 OXO)
Happy birthday to me...
Friday, 10 October 2008
0700 Omelet
1200 Chili
1800 Burritos Carnitas
No training or supplements today; just rest. I'll pick up training tomorrow.
1200 Chili
1800 Burritos Carnitas
No training or supplements today; just rest. I'll pick up training tomorrow.
08 October 2008
Thursday, 09 October 2008
Body Weight: 209.2 % Fat:29
0400 Endurance Training
30 Push-Ups
30 Sit-Ups
4.2 mile Distance Run 44:32
15 minute stretching
0530 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0830 Meal II
Protein Shake B
1200 Meal III (NO2)
Salad, V-8 Fusion
1530 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
So, I've made what I hope will be the last changes to my PT schedule for this quarter. My burnout yesterday reminded me that I have to schedule like I'm turning 37 this week, not 17! My Edgewood Drive run time has improved quite a bit in the last few weeks; the last time I ran it I just stopped the time at 45:00, even though I wasn't done.
Starting tomorrow, I'm going to start doing my push-ups in regular APFT style (since I've got one coming up), and I'll push my reps up to 50 a day. I'm going to stop working on pull-ups and crunches at all until after the APFT.
I fell asleep immediately after returning home from work; I'll take tomorrow off from training.
0400 Endurance Training
30 Push-Ups
30 Sit-Ups
4.2 mile Distance Run 44:32
15 minute stretching
0530 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0830 Meal II
Protein Shake B
1200 Meal III (NO2)
Salad, V-8 Fusion
1530 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
So, I've made what I hope will be the last changes to my PT schedule for this quarter. My burnout yesterday reminded me that I have to schedule like I'm turning 37 this week, not 17! My Edgewood Drive run time has improved quite a bit in the last few weeks; the last time I ran it I just stopped the time at 45:00, even though I wasn't done.
Starting tomorrow, I'm going to start doing my push-ups in regular APFT style (since I've got one coming up), and I'll push my reps up to 50 a day. I'm going to stop working on pull-ups and crunches at all until after the APFT.
I fell asleep immediately after returning home from work; I'll take tomorrow off from training.
Wednesday, 08 October 2008
Bodyweight: 211.6
0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad, V-8 Fusion
1630 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
1730 Endurance Training
4.2 mile Distance Run ??:??
15 minute stretching
2000 Meal V
1 box of raisins
2000 Self-Hypnosis (6 OXO)
I slept in this morning since I was still exhausted from yesterday. I'm going to slow my training down a bit--I've been trying to schedule for martial arts training at the same time, but the fact is that I need to raise my fitness level significantly to return to effective practice.
I didn't time my run tonight, since it was mostly a recovery jog--and I'll be running it again in the morning, anyway.
0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad, V-8 Fusion
1630 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
1730 Endurance Training
4.2 mile Distance Run ??:??
15 minute stretching
2000 Meal V
1 box of raisins
2000 Self-Hypnosis (6 OXO)
I slept in this morning since I was still exhausted from yesterday. I'm going to slow my training down a bit--I've been trying to schedule for martial arts training at the same time, but the fact is that I need to raise my fitness level significantly to return to effective practice.
I didn't time my run tonight, since it was mostly a recovery jog--and I'll be running it again in the morning, anyway.
06 October 2008
Protein Shake B
1 Scoop GNC Whey Protein
2 Tbsp GNC Super Flax Meal
1 Tbsp Psyllium Husk Fiber
Total Protein: 24
Total Carbohydrate: 9.5
--Sugar: (2)
--Fiber: (13)
Total Fat: 6.5
--Saturated: (1.5)
--Polyunsaturated: (4)
--Monounsaturated: (1)
--Trans: (0)
Total Calories: 190
2 Tbsp GNC Super Flax Meal
1 Tbsp Psyllium Husk Fiber
Total Protein: 24
Total Carbohydrate: 9.5
--Sugar: (2)
--Fiber: (13)
Total Fat: 6.5
--Saturated: (1.5)
--Polyunsaturated: (4)
--Monounsaturated: (1)
--Trans: (0)
Total Calories: 190
Protein Shake A
1 Scoop GNC Whey Protein
1 Scoop GNC SuperFoods Supreme
2 Tbsp GNC Super Flax Meal
Total Protein: 26
Total Carbohydrate: 23
--Sugar: (6)
--Fiber: (9)
Total Fat: 7
--Saturated: (1.5)
--Polyunsaturated: (4)
--Monounsaturated: (1)
--Trans: (0)
Total Calories: 260
1 Scoop GNC SuperFoods Supreme
2 Tbsp GNC Super Flax Meal
Total Protein: 26
Total Carbohydrate: 23
--Sugar: (6)
--Fiber: (9)
Total Fat: 7
--Saturated: (1.5)
--Polyunsaturated: (4)
--Monounsaturated: (1)
--Trans: (0)
Total Calories: 260
Tuesday, 07 October 2008
Bodyweight: 213.8 %fat: 30.0
0500 Strength Training
6 Pull-Ups (Partials), 30 Crunches
Kettlebell Workout (35 lbs):
Right Arm Swing x10, Left Arm Swing x10 (Repeat)
Right Arm Clean & Press x5, Left Arm Clean & Press x5 (Repeat)
05 minute stretching
0545 Relaxation Response
0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad, V-8 Fusion
1430 Endurance Training
2 mile Tempo Run 19:26
15 minute stretching
1730 Meal IV Long John Silver's fish platter
2200 Self-Hypnosis (6 OXO)
I seriously overdid it with the kettlebells this morning. I went to sleep almost as soon as I got home; I went out for dinner, came home, and went back to bed. My run time was really slow today, also--but part of that is because I'm running in muddy gravel, on a hill.
0500 Strength Training
6 Pull-Ups (Partials), 30 Crunches
Kettlebell Workout (35 lbs):
Right Arm Swing x10, Left Arm Swing x10 (Repeat)
Right Arm Clean & Press x5, Left Arm Clean & Press x5 (Repeat)
05 minute stretching
0545 Relaxation Response
0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)
Protein Shake A
0930 Meal II
Protein Shake B
1300 Meal III (NO2)
Salad, V-8 Fusion
1430 Endurance Training
2 mile Tempo Run 19:26
15 minute stretching
1730 Meal IV Long John Silver's fish platter
2200 Self-Hypnosis (6 OXO)
I seriously overdid it with the kettlebells this morning. I went to sleep almost as soon as I got home; I went out for dinner, came home, and went back to bed. My run time was really slow today, also--but part of that is because I'm running in muddy gravel, on a hill.
Monday, 06 October 2008
Well, the good news is that I've gotten plenty of good recuperation so far this weekend. The bad news is that I slept through my morning workout and first meal of the day...
0930 Meal II
Protein Shake B
1300 Meal III
large salad with hard-boiled egg and Roquefort dressing
1630 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
2000 Meal V
Nachos Bellgrande w/ large Pepsi (Taco Bell)
2200 Self-Hypnosis
0930 Meal II
Protein Shake B
1300 Meal III
large salad with hard-boiled egg and Roquefort dressing
1630 Meal IV (GNC Ultra Mega Gold multivitamin)
Protein Shake B
2000 Meal V
Nachos Bellgrande w/ large Pepsi (Taco Bell)
2200 Self-Hypnosis
01 October 2008
Saturday, 04 October 2008
0400 PT
50 Sit-Ups, Two-mile run
0500 Meal I
--1 GNC multivitamin (gold), 1 scoop GNC whey protein powder, 1 scoop GNC whole foods powder, 2 tbsp flax meal
1100 Meal II
--1 GNC multivitamin (gold), 1 scoop GNC whey protein powder, 1 tbsp psyllium fiber, 2 tbsp flax meal
1700 Meal III
--2 slices Domino's "The Meats" thin-crust pizza
50 Sit-Ups, Two-mile run
0500 Meal I
--1 GNC multivitamin (gold), 1 scoop GNC whey protein powder, 1 scoop GNC whole foods powder, 2 tbsp flax meal
1100 Meal II
--1 GNC multivitamin (gold), 1 scoop GNC whey protein powder, 1 tbsp psyllium fiber, 2 tbsp flax meal
1700 Meal III
--2 slices Domino's "The Meats" thin-crust pizza
Friday, 03 October 2008
0600 Meal I
--2 fried eggs, 5 slices bacon, V8 Splash
1200 Meal II
--Salad, V8 Splash
1800 Meal III
--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Triple-Black
--2 fried eggs, 5 slices bacon, V8 Splash
1200 Meal II
--Salad, V8 Splash
1800 Meal III
--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Triple-Black
Thursday, 02 October 2008
This is Week 13 (of the third quarter), which means that it's kind of an "off-week" for me training-wise. I'm not in good enough shape yet to take it completely off, but I'm going nice and slow.
0700 Meal I
--1/2 Omelet
1200 Meal II
--Small salad w/bleu cheese dressing
1700 Physical Training
30 Push-Ups
30 Sit-Ups
Edgewood Drive jog
1800 Meal III
--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Ice Triple Black
0700 Meal I
--1/2 Omelet
1200 Meal II
--Small salad w/bleu cheese dressing
1700 Physical Training
30 Push-Ups
30 Sit-Ups
Edgewood Drive jog
1800 Meal III
--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Ice Triple Black
October 2008 Goals
Back to Basics: My goals were changing so fast for a while that I was having trouble setting them, let alone meeting them! Maybe I'll do better this time around.
Short-Term Goals (For October, 2008):
Fiscal- Pay off expenses from TDY
Physical- APFT 183 (34/38/18:00, 24% bf)
Professional- TDY to FMSO
Mid-Term Goals (For 4th Quarter, 2008):
Fiscal- Re-Establish bank balances depleted by TDY
Physical- Move on to Intermediate kettlebell training
Professional- Score 1/1 on DLI Tagalog test
Long-Term Goals (For 2008):
Fiscal- Pay off 1 credit card
Physical- APFT 199 (40 push, 40 sit, 17:00 2 mile, 20% bf)
Professional- Commission into Army Reserves
Short-Term Goals (For October, 2008):
Fiscal- Pay off expenses from TDY
Physical- APFT 183 (34/38/18:00, 24% bf)
Professional- TDY to FMSO
Mid-Term Goals (For 4th Quarter, 2008):
Fiscal- Re-Establish bank balances depleted by TDY
Physical- Move on to Intermediate kettlebell training
Professional- Score 1/1 on DLI Tagalog test
Long-Term Goals (For 2008):
Fiscal- Pay off 1 credit card
Physical- APFT 199 (40 push, 40 sit, 17:00 2 mile, 20% bf)
Professional- Commission into Army Reserves
29 August 2008
"Thursday Night Thunder" USPSA practice, 28 AUG 2008
This is video of one of three courses of fire we shot (naturally, the one I did worst on). I start shooting at 05:17; someone yells, "Obama sucks!" while I am STILL shooting at 06:13.
Friday, 29 August 2008
I am feeling systemic fatigue today. Although I had more training planned, I slept in until 0600 and will take the day off from all scheduled training activities. Tomorrow it's back to the grindstone.
28 August 2008
Thursday, 28 AUG 2008
0400 NO2 (x5)
-----Relaxation Response meditation (15 minutes)
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Push-Ups:20 Sit-Ups:25
Push-Ups:09 Sit-Ups:15
Push-Ups:04 Sit-Ups:10
05 minutes Stretching
Bodyweight: 211.4 lbs
Bodyfat: 30%
0730 Meal II
Scrambled egg and bacon
0800 Self-Hypnosis I
1030 Meal III
1 DanActive Yogurt
1430 Physical Training II
Stair-climber Lvl 5 20 minutes 210 calories burned
1530 Meal IV
1 BK Double Stacker
1700 Thursday Night Thunder
I placed 10th out of 12 shooters. I need to slow and aim, and build my speed up from there. I also need to practice my draw, and changing magazines without coming to slide-lock. The video should be up soon.
2000 Self-Hypnosis II
After TNT I stopped by the local MMA gym to watch their kali class. Unfortunately, they've moved it to Monday nights, so I won't be able to participate.
-----Relaxation Response meditation (15 minutes)
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Push-Ups:20 Sit-Ups:25
Push-Ups:09 Sit-Ups:15
Push-Ups:04 Sit-Ups:10
05 minutes Stretching
Bodyweight: 211.4 lbs
Bodyfat: 30%
0730 Meal II
Scrambled egg and bacon
0800 Self-Hypnosis I
1030 Meal III
1 DanActive Yogurt
1430 Physical Training II
Stair-climber Lvl 5 20 minutes 210 calories burned
1530 Meal IV
1 BK Double Stacker
1700 Thursday Night Thunder
I placed 10th out of 12 shooters. I need to slow and aim, and build my speed up from there. I also need to practice my draw, and changing magazines without coming to slide-lock. The video should be up soon.
2000 Self-Hypnosis II
After TNT I stopped by the local MMA gym to watch their kali class. Unfortunately, they've moved it to Monday nights, so I won't be able to participate.
Wednesday, 27 August 2008
0400 NO2 (x5)
-----Relaxation Response meditation (15 minutes)
QC
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-Ups: 1/2 Crunches: 15
Pull-Ups: 0 Crunches: 15
Pull-Ups: 0 Crunches: 15
05 minutes Stretching
Bodyweight 215 lbs
Bodyfat 30%
0730 Meal II
1 hard-boiled egg
0800 Self-Hypnosis I
1030 Meal III
1 DanActive yogurt
1430 PT II
Elliptical Trainer, lvl 1 20 minutes/180 calories burned
1700 Went to sleep
-----Relaxation Response meditation (15 minutes)
QC
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-Ups: 1/2 Crunches: 15
Pull-Ups: 0 Crunches: 15
Pull-Ups: 0 Crunches: 15
05 minutes Stretching
Bodyweight 215 lbs
Bodyfat 30%
0730 Meal II
1 hard-boiled egg
0800 Self-Hypnosis I
1030 Meal III
1 DanActive yogurt
1430 PT II
Elliptical Trainer, lvl 1 20 minutes/180 calories burned
1700 Went to sleep
22 August 2008
Friday, 22 August 2008
0400 NO2 (x5)
-----Relaxation Response meditation (15 minutes)
QC
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-Ups: 1/2 Crunches: 10
Pull-Ups: 0 Crunches: 10
Pull-Ups: 0 Crunches: 10
05 minutes Stretching
0730 Meal II
Scrambled egg and bacon
0800 Self-Hypnosis I
1030 Meal III
1330 Meal IV
1600 Relaxation Response II
1630 Meal V
2000 Self-Hypnosis II
Because I went to be so early last night, I got up a bit early this morning... I have to say, I'm starting to feel really good. I think going back to my old running routine helped a bit... but generally, I think I'm starting to reap the benefits of my return to good fitness and nutrition habits.
-----Relaxation Response meditation (15 minutes)
QC
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-Ups: 1/2 Crunches: 10
Pull-Ups: 0 Crunches: 10
Pull-Ups: 0 Crunches: 10
05 minutes Stretching
0730 Meal II
Scrambled egg and bacon
0800 Self-Hypnosis I
1030 Meal III
1330 Meal IV
1600 Relaxation Response II
1630 Meal V
2000 Self-Hypnosis II
Because I went to be so early last night, I got up a bit early this morning... I have to say, I'm starting to feel really good. I think going back to my old running routine helped a bit... but generally, I think I'm starting to reap the benefits of my return to good fitness and nutrition habits.
21 August 2008
Thursday, 21 August 2008
0400 NO2 (x4) Bodyweight: Percent Fat:
-----Relaxation Response Meditation (20 minutes)
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Food, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST Pro 32X Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Push-Ups: 19 Sit-Ups: 26
Push-Ups: 08 Sit-Ups: 18
Push-Ups: 07 Sit-Ups: 19
5 minute Stretching
0730 Meal II
1 Hard-boiled egg
Complete Omega 3-6-9 (x1), Calcimate Complete (x1)
0800 Self-Hypnosis
Autogenic Arm Relaxation
1030 Meal III
1 Promise Activ Yogurt
Aminoburst 1000 (x2)
1300 NO2 (x5)
1330 Meal IV
Power Shake (12g Whey Protein, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
AST Pro 32X Multivitamin (x1), Calcimate Complete (x1)
1400 CE2 (x2)
1430 Physical Training II
-----"Boots and Utes" Interval Run
5 minutes stretching
1600 Relaxation Response Meditation (05 minutes)
1630 Meal V
Hard-boiled Egg (x1)
Complete Omega 3-6-9 (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
I didn't sleep well Wednesday night. After work today, I went home, watched part of a DVD, and went to bed early.
-----Relaxation Response Meditation (20 minutes)
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Food, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST Pro 32X Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Push-Ups: 19 Sit-Ups: 26
Push-Ups: 08 Sit-Ups: 18
Push-Ups: 07 Sit-Ups: 19
5 minute Stretching
0730 Meal II
1 Hard-boiled egg
Complete Omega 3-6-9 (x1), Calcimate Complete (x1)
0800 Self-Hypnosis
Autogenic Arm Relaxation
1030 Meal III
1 Promise Activ Yogurt
Aminoburst 1000 (x2)
1300 NO2 (x5)
1330 Meal IV
Power Shake (12g Whey Protein, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
AST Pro 32X Multivitamin (x1), Calcimate Complete (x1)
1400 CE2 (x2)
1430 Physical Training II
-----"Boots and Utes" Interval Run
5 minutes stretching
1600 Relaxation Response Meditation (05 minutes)
1630 Meal V
Hard-boiled Egg (x1)
Complete Omega 3-6-9 (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
I didn't sleep well Wednesday night. After work today, I went home, watched part of a DVD, and went to bed early.
19 August 2008
Tuesday, 19 August 2008
0400 NO2 (x4) Bodyweight: Percent Fat:
-----Relaxation Response Meditation (20 minutes)
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Food, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST Pro 32X Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-ups: 0 Push-Ups: 17 Sit-Ups: 22
Pull-Ups: 0 Push-Ups: 11 Sit-Ups: 17
Pull-Ups: 0 Push-Ups: 07 Sit-Ups: 12
20 minute Recovery Jog
5 minute Stretching
0730 Meal II
1 Hard-boiled egg
Complete Omega 3-6-9 (x1), Calcimate Complete (x1)
0800 Self-Hypnosis
Autogenic Arm Relaxation
1030 Meal III
1 Promise Activ Yogurt
Aminoburst 1000 (x2)
1300 NO2 (x5)
1330 Meal IV
Power Shake (12g Whey Protein, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
AST Pro 32X Multivitamin (x1), Calcimate Complete (x1)
1400 CE2 (x2)
1430 Physical Training II
-----Edgewood Drive Run (appr. 4 miles; 45 min:00 sec)
5 minutes stretching
1600 Relaxation Response Meditation (05 minutes)
1630 Meal V
Hard-boiled Egg (x1)
Complete Omega 3-6-9 (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
2000 Self-Hypnosis
Autogenic Arm Relaxation
6 OXO (x3)
My self-hypnosis session at 2000 is in italics because I won't be able to perform it. I'll be in Columbia this evening until about 2230 attending Lodge.
Also, the way my periodization works, I wouldn't normally be taking 6-OXO on week seven. However, since I am starting late, I'm going to do one six-week cycle instead of two five-week cycles.
-----Relaxation Response Meditation (20 minutes)
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Food, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST Pro 32X Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-ups: 0 Push-Ups: 17 Sit-Ups: 22
Pull-Ups: 0 Push-Ups: 11 Sit-Ups: 17
Pull-Ups: 0 Push-Ups: 07 Sit-Ups: 12
20 minute Recovery Jog
5 minute Stretching
0730 Meal II
1 Hard-boiled egg
Complete Omega 3-6-9 (x1), Calcimate Complete (x1)
0800 Self-Hypnosis
Autogenic Arm Relaxation
1030 Meal III
1 Promise Activ Yogurt
Aminoburst 1000 (x2)
1300 NO2 (x5)
1330 Meal IV
Power Shake (12g Whey Protein, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
AST Pro 32X Multivitamin (x1), Calcimate Complete (x1)
1400 CE2 (x2)
1430 Physical Training II
-----Edgewood Drive Run (appr. 4 miles; 45 min:00 sec)
5 minutes stretching
1600 Relaxation Response Meditation (05 minutes)
1630 Meal V
Hard-boiled Egg (x1)
Complete Omega 3-6-9 (x1), Calcimate Complete (x1), Aminoburst 1000 (x2)
2000 Self-Hypnosis
Autogenic Arm Relaxation
6 OXO (x3)
My self-hypnosis session at 2000 is in italics because I won't be able to perform it. I'll be in Columbia this evening until about 2230 attending Lodge.
Also, the way my periodization works, I wouldn't normally be taking 6-OXO on week seven. However, since I am starting late, I'm going to do one six-week cycle instead of two five-week cycles.
09 August 2008
Thursday, 14 August 2008
0400: Relaxation Response (IAO)
0430: Meal I
2/3 cup oatmeal w/6 oz soy milk, 12 oz whey protein, 1 tbsp flax meal
AST 32X Pro Multivitamin x1, Aminoburst 1000 x2, Calcimate Complete x1
0530: Strength Training
Pull-Ups: x1, x0, x0, x0
0730: Meal II
1 Egg, 1 can V-8
Calcimate Complete x1, Complete Omega 3-6-9 x1
0800: Self-Hypnosis
Autogenic Arm Relaxation (All x5)
1030: Meal III
1 DanActive Yogurt
Amino Burst 1000 x2
1330: Meal IV
2 slices pizza
AST 32X Pro multivitamin x1, Calcimate Complete x1
1430: Endurance Training
Stationary Bike: 30 minutes @ level 1; 65 RPM; 6th hole
1600: Relaxation Response (IAO)
1630: Meal V
1 Egg, 1 V-8
Calcimate Complete x1, Amino Burst 1000 x2, Complete Omega 3-6-9 x1
1700: Thursday Night Thunder
1830: Mow Lawn
2000: Self-Hypnosis
Autogenic Arm Relaxation
0430: Meal I
2/3 cup oatmeal w/6 oz soy milk, 12 oz whey protein, 1 tbsp flax meal
AST 32X Pro Multivitamin x1, Aminoburst 1000 x2, Calcimate Complete x1
0530: Strength Training
Pull-Ups: x1, x0, x0, x0
0730: Meal II
1 Egg, 1 can V-8
Calcimate Complete x1, Complete Omega 3-6-9 x1
0800: Self-Hypnosis
Autogenic Arm Relaxation (All x5)
1030: Meal III
1 DanActive Yogurt
Amino Burst 1000 x2
1330: Meal IV
2 slices pizza
AST 32X Pro multivitamin x1, Calcimate Complete x1
1430: Endurance Training
Stationary Bike: 30 minutes @ level 1; 65 RPM; 6th hole
1600: Relaxation Response (IAO)
1630: Meal V
1 Egg, 1 V-8
Calcimate Complete x1, Amino Burst 1000 x2, Complete Omega 3-6-9 x1
1700: Thursday Night Thunder
1830: Mow Lawn
2000: Self-Hypnosis
Autogenic Arm Relaxation
Wednesday, 13 August 2008
0400: Relaxation Response (IAO)
0430: Meal I
Skipped
0530: Strength Training
Push-Ups: x 17, x 10, x 5, x 7
Sit-Ups: x 20, x 17, x 16, x 15
0730: Meal II
1 Egg, 1 V-8
Calcium Citrate, EFA
0800: Self-Hypnosis
Autogenic Arm Relaxation
1030: Meal III
1 Promise Activ Yogurt
2 pills Amino Acid
1330: Meal IV
Tuna Salad mix
AST 32X Pro multivitamin, Calcium Citrate
1430: Endurance Training
1/2 mile warm-up; 6 laps (Time: 15:11); 1/2 mile cool-down
1600: Relaxation Response (IAO)
1630: Meal V
1 Egg, 1 V-8
Calcium Citrate, 2 x amino acids, EFA
1730: Field Day!
2000: Self-Hypnosis
Autogenic Arm Relaxation
0430: Meal I
Skipped
0530: Strength Training
Push-Ups: x 17, x 10, x 5, x 7
Sit-Ups: x 20, x 17, x 16, x 15
0730: Meal II
1 Egg, 1 V-8
Calcium Citrate, EFA
0800: Self-Hypnosis
Autogenic Arm Relaxation
1030: Meal III
1 Promise Activ Yogurt
2 pills Amino Acid
1330: Meal IV
Tuna Salad mix
AST 32X Pro multivitamin, Calcium Citrate
1430: Endurance Training
1/2 mile warm-up; 6 laps (Time: 15:11); 1/2 mile cool-down
1600: Relaxation Response (IAO)
1630: Meal V
1 Egg, 1 V-8
Calcium Citrate, 2 x amino acids, EFA
1730: Field Day!
2000: Self-Hypnosis
Autogenic Arm Relaxation
Tuesday, 12 August 2008
I overslept this morning!
0900: Chicken Salad Sandwich, cheese, water
1500: Meal
Vitamins
1530-1630: Clean House
1700: Push-Ups and Sit-Ups, 4 sets of 60 seconds
10 minute warm-up, 5 x 400 track repeats (02:03), 10 minute cool-down
1800: Meal
Vitamins
2000: Meditation/Bible/Prepare for tomorrow
2100: Bed
0900: Chicken Salad Sandwich, cheese, water
1500: Meal
Vitamins
1530-1630: Clean House
1700: Push-Ups and Sit-Ups, 4 sets of 60 seconds
10 minute warm-up, 5 x 400 track repeats (02:03), 10 minute cool-down
1800: Meal
Vitamins
2000: Meditation/Bible/Prepare for tomorrow
2100: Bed
03 August 2008
Sunday, 10 July 2008
Today is a rest day. Which is just as well, because I rented a copy of SoulCalibur IV yesterday and stayed up ALL NIGHT playing it. I have been a fan of the SoulCalibur series ever since the original arcade game, and putting Darth Vader in as a character... "Now you understand the power of the Dark Side. (Vooh-Pah)"
I'm finally starting to find my way in my new training regimen. One of the reasons I have such distaste for military PT is that there seems to be no sense of direction, no definable goals; it's just an hour of movement every morning in the hopes of doing well on a test taken once or twice a year. However, I've found a running regimen (Run Less, Run Faster) and a calisthenics program which both have progressive, repeatable goals. I've programmed this into a 13 week program (twelve weeks of training and a week of rest), which fits excellently into a periodization program. I have two six-week microcycles per thirteen week mesocyles, and four mesocycles per macrocyle (year).
The drawback is that the running program is set up for 5k runs (3 miles); since I've been training myself for 2 mile runs for the last five years, I have trouble maintaining a pace for some of the training distances I'm supposed to run. For this mesocycle, therefore, I'm only running half of the recommended distance on long run days; next mesocycle (October through December), I'll try running the full distance.
I'm finally starting to find my way in my new training regimen. One of the reasons I have such distaste for military PT is that there seems to be no sense of direction, no definable goals; it's just an hour of movement every morning in the hopes of doing well on a test taken once or twice a year. However, I've found a running regimen (Run Less, Run Faster) and a calisthenics program which both have progressive, repeatable goals. I've programmed this into a 13 week program (twelve weeks of training and a week of rest), which fits excellently into a periodization program. I have two six-week microcycles per thirteen week mesocyles, and four mesocycles per macrocyle (year).
The drawback is that the running program is set up for 5k runs (3 miles); since I've been training myself for 2 mile runs for the last five years, I have trouble maintaining a pace for some of the training distances I'm supposed to run. For this mesocycle, therefore, I'm only running half of the recommended distance on long run days; next mesocycle (October through December), I'll try running the full distance.
Saturday, 09 July 2008
0530 AST 32X Pro Multivitamin (1), Calcimate Complete (1), Amino 1000 (1)
0600 Meal I
2/3 cup oatmeal, 12g whey protein, 6 oz soy milk
0700 Physical Training
0ne-minute sets: Push-ups-17 Sit-ups-21 Push-ups-10 Sit-ups-16 Push-Ups-7 Sit-Ups-12
(these are much lower numbers than I'll need on the APFT, but I'm using much stricter form than I'm required)
Attempted: 4 miles @ mid-tempo pace (09:23)
Finished: 3.18 miles with rest (next time, run 1/2 recommended long run distance)
484 calories burn
(5K time 27:30)
0900 Meal II
Hard-boiled Egg (1), Complete Omega 3-6-9 (1), Calcimate Complete (1)
1230 Meal III
DanActive Yogurt (1), Amino 1000 (1)
1530 AST 32X Pro Multivitamin (1), Calcimate Complete (1)
1600 Meal IV
3 slices pizza
1930 Meal V
1 slice pizza, Complete Omega 3-6-9 (1), Calcimate Complete (1), Amino 1000 (1)
0600 Meal I
2/3 cup oatmeal, 12g whey protein, 6 oz soy milk
0700 Physical Training
0ne-minute sets: Push-ups-17 Sit-ups-21 Push-ups-10 Sit-ups-16 Push-Ups-7 Sit-Ups-12
(these are much lower numbers than I'll need on the APFT, but I'm using much stricter form than I'm required)
Attempted: 4 miles @ mid-tempo pace (09:23)
Finished: 3.18 miles with rest (next time, run 1/2 recommended long run distance)
484 calories burn
(5K time 27:30)
0900 Meal II
Hard-boiled Egg (1), Complete Omega 3-6-9 (1), Calcimate Complete (1)
1230 Meal III
DanActive Yogurt (1), Amino 1000 (1)
1530 AST 32X Pro Multivitamin (1), Calcimate Complete (1)
1600 Meal IV
3 slices pizza
1930 Meal V
1 slice pizza, Complete Omega 3-6-9 (1), Calcimate Complete (1), Amino 1000 (1)
Friday, 08 July 2008
0500 AST 32X Pro Multivitamin
Bodyweight--211.2
0520 Meal I
2/3 cup oatmeal, 6 oz soymilk, 6 oz Kagome Burgundy Berry Blossom
0540 Travel to ISTS
0600 30 minutes Stationary Bike, level 1, 5 holes showing
(next week, same intensity, one hole higher)
Lat Pull-downs: 100x10, 150x10, 10, 7
0900 Meal II
1 Hard-boiled Egg
1230 Meal III
1 Yogurt
1530 AST 32X Pro Multivitamin
1600 Meal IV
Sonic Double Cheeseburger
1930 Meal V
20 oz Pepsi
2100 Bed
Bodyweight--211.2
0520 Meal I
2/3 cup oatmeal, 6 oz soymilk, 6 oz Kagome Burgundy Berry Blossom
0540 Travel to ISTS
0600 30 minutes Stationary Bike, level 1, 5 holes showing
(next week, same intensity, one hole higher)
Lat Pull-downs: 100x10, 150x10, 10, 7
0900 Meal II
1 Hard-boiled Egg
1230 Meal III
1 Yogurt
1530 AST 32X Pro Multivitamin
1600 Meal IV
Sonic Double Cheeseburger
1930 Meal V
20 oz Pepsi
2100 Bed
Thursday, 07 July 2008
0500 Wake; AST 32X Pro multivitamin
--Bodyweight: 207
30 minute run
0600 Meal I
2/3 cup oatmeal w/6 oz soy milk; 6 oz Kagome Burgundy Berry Blossom
0900 Meal II
1 hard-boiled egg, Diet Rite Cherry Cola
1230 Meal III
1 serving, Promise Activ Yogurt
1530 Meal IV
Salmon Salad, V-8 Juice
AST 32X Pro Multivitamin
1900 Meal V
1 hard-boiled egg
1145 I couldn't sleep. I went for a drive and bought a Taco Bell Meal #1...
--Bodyweight: 207
30 minute run
0600 Meal I
2/3 cup oatmeal w/6 oz soy milk; 6 oz Kagome Burgundy Berry Blossom
0900 Meal II
1 hard-boiled egg, Diet Rite Cherry Cola
1230 Meal III
1 serving, Promise Activ Yogurt
1530 Meal IV
Salmon Salad, V-8 Juice
AST 32X Pro Multivitamin
1900 Meal V
1 hard-boiled egg
1145 I couldn't sleep. I went for a drive and bought a Taco Bell Meal #1...
Wednesday, 06 July 2008
0600 Wake; AST 32X Pro multivitamin
--Bodyweight: 208
2/3 cup oatmeal w/6 oz soy milk; 6 oz Kagome Burgundy Berry Blossom
0900 Meal II
1 hard-boiled egg, Diet Rite Cherry Cola
1230 Meal III
1 serving, DanActive Yogurt
1630-1700 Physical Training
Push-ups: Sit-Ups: Push-Ups: Sit-Ups:
Push-Ups: Sit-Ups: Push-Ups: Sit-Ups:
(75 second sets)
1530 Meal IV
2 ground turkey patties
AST 32X Pro Multivitamin
1900 Meal V
1 hard-boiled egg
I accidentally left my lemon-dill chicken sitting out last night, so I've had to find something else for dinner.
--Bodyweight: 208
2/3 cup oatmeal w/6 oz soy milk; 6 oz Kagome Burgundy Berry Blossom
0900 Meal II
1 hard-boiled egg, Diet Rite Cherry Cola
1230 Meal III
1 serving, DanActive Yogurt
1630-1700 Physical Training
Push-ups: Sit-Ups: Push-Ups: Sit-Ups:
Push-Ups: Sit-Ups: Push-Ups: Sit-Ups:
(75 second sets)
1530 Meal IV
2 ground turkey patties
AST 32X Pro Multivitamin
1900 Meal V
1 hard-boiled egg
I accidentally left my lemon-dill chicken sitting out last night, so I've had to find something else for dinner.
Tuesday, 05 August 2008
0600 Wake; AST 32X Pro multivitamin
--Bodyweight: 211
2/3 cup oatmeal w/6 oz soy milk; 6 oz Kagome Burgundy Berry Blossom
0900 Meal II
1 hard-boiled egg, Diet Rite Cherry Cola
1230 Meal III
1 serving, Promise Activ Yogurt
1430-1530 Physical Training
Push-ups: Sit-Ups: Push-Ups: Sit-Ups:
Push-Ups: Sit-Ups: Push-Ups: Sit-Ups:
(75 second sets)
Run 20-30 minutes, moderate pace
1600 Meal IV
AST 32X Pro Multivitamin
1 serving, Dill-Lemon Chicken (Fix-It and Forget-It Lightly)
1900 Meal V
1 hard-boiled egg
--Bodyweight: 211
2/3 cup oatmeal w/6 oz soy milk; 6 oz Kagome Burgundy Berry Blossom
0900 Meal II
1 hard-boiled egg, Diet Rite Cherry Cola
1230 Meal III
1 serving, Promise Activ Yogurt
1430-1530 Physical Training
Push-ups: Sit-Ups: Push-Ups: Sit-Ups:
Push-Ups: Sit-Ups: Push-Ups: Sit-Ups:
(75 second sets)
Run 20-30 minutes, moderate pace
1600 Meal IV
AST 32X Pro Multivitamin
1 serving, Dill-Lemon Chicken (Fix-It and Forget-It Lightly)
1900 Meal V
1 hard-boiled egg
Sunday, 03 August 2008
Today I am fasting. No strenuous exercse, but I'll go for a walk this afternoon.
---
I broke fast Sunday night, but I finished a day-long fast on Monday. Turns out it's a lot easier to fast when you're not at work, and around people asking you "when are you going to eat?" all the time. :)
---
I broke fast Sunday night, but I finished a day-long fast on Monday. Turns out it's a lot easier to fast when you're not at work, and around people asking you "when are you going to eat?" all the time. :)
02 August 2008
Saturday, 02 August 2008
0500-3 sets pushups, 3 sets sit-ups
0600-2/3 cup oatmeal, 6 oz soymilk, 6 oz Kagome Golden Peach Garden
1200-1 liter Pepsi (I left my food at home!!)
1700-3 mile run--time unknown (my watch stopped)
1800-4 oz General Tzo's Chicken w/ white rice, iced tea
0600-2/3 cup oatmeal, 6 oz soymilk, 6 oz Kagome Golden Peach Garden
1200-1 liter Pepsi (I left my food at home!!)
1700-3 mile run--time unknown (my watch stopped)
1800-4 oz General Tzo's Chicken w/ white rice, iced tea
01 August 2008
01 August 2008
0500-2/3 cup oatmeal, 6 oz soymilk, 6 oz Kagome Golden Peach Garden
0900-small bag Doritos with bean dip, 20 oz Pepsi (I'm so bad!)
1200-DanActive Yogurt
1500-15 minutes stationary bike, level 1, 70 RPM
1700-2 glasses unsweetened iced tea
0900-small bag Doritos with bean dip, 20 oz Pepsi (I'm so bad!)
1200-DanActive Yogurt
1500-15 minutes stationary bike, level 1, 70 RPM
1700-2 glasses unsweetened iced tea
31 July 2008
Thursday, July 31, 2008
I've been on vacation for the last four days, and haven't done a damned thing. I'll go for a jog tonight and then get back into it tomorrow.
26 July 2008
Sunday, 27 July 2008
Bodyweight: 211 Bodyfat%: 28.5
0500-Kettlebells (16 kg)
Two-Hand Swings x 10; Right-Arm Swings x 10, Left-Arms Swings x 10; Right-Arm Cleans x 5, Left-Arm Cleans x 5; Right-Arm Cleans x 5, Left Arm Cleans x 5; 15 minute stretch
QC, Relaxation Response Meditation (10 min), Bible study
0600-Meal I
3/4 cup Oatmeal, 12 oz Soy Milk; 6 oz Kagome Golden Peach Garden
Multivitamin
0930- Meal II
1 Soft-Boiled Egg
1300- Meal III
DanActive Yogurt
1430- Stationary Bike 45 min, Level 1, 60 RPM
1630- Meal IV
2000- Meal V
0500-Kettlebells (16 kg)
Two-Hand Swings x 10; Right-Arm Swings x 10, Left-Arms Swings x 10; Right-Arm Cleans x 5, Left-Arm Cleans x 5; Right-Arm Cleans x 5, Left Arm Cleans x 5; 15 minute stretch
QC, Relaxation Response Meditation (10 min), Bible study
0600-Meal I
3/4 cup Oatmeal, 12 oz Soy Milk; 6 oz Kagome Golden Peach Garden
Multivitamin
0930- Meal II
1 Soft-Boiled Egg
1300- Meal III
DanActive Yogurt
1430- Stationary Bike 45 min, Level 1, 60 RPM
1630- Meal IV
2000- Meal V
22 July 2008
Saturday, 26 July 2008
0600-Meal I
3/4 cup Oatmeal, 6 oz Soy Milk; 6 oz Kagome Golden Peach Garden
0930- Meal II
1 Soft-Boiled Egg
1300- Meal III
DanActive Yogurt
1430-Tempo Run
3.5 miles @ 09:04
1630- Meal IV
Slow-Cooker Barbecue Chicken with Beans; V-8 Juice
Multivitamin
2000- Meal V
1 Soft-Boiled Egg
3/4 cup Oatmeal, 6 oz Soy Milk; 6 oz Kagome Golden Peach Garden
0930- Meal II
1 Soft-Boiled Egg
1300- Meal III
DanActive Yogurt
1430-Tempo Run
3.5 miles @ 09:04
1630- Meal IV
Slow-Cooker Barbecue Chicken with Beans; V-8 Juice
Multivitamin
2000- Meal V
1 Soft-Boiled Egg
Tuesday, 22 July 2008
Bodyweight: 211 Bodyfat%: 28.5
0500-Kettlebells (16 kg)
Two-Hand Swings x 10; Right-Arm Swings x 10, Left-Arms Swings x 10; Right-Arm Cleans x 5, Left-Arm Cleans x 5; Right-Arm Cleans x 5, Left Arm Cleans x 5; 15 minute stretch
QC, Relaxation Response Meditation (10 min), Bible study
0600-Meal I
3/4 cup Oatmeal, 12 oz Soy Milk; 6 oz Kagome Golden Peach Garden
Multivitamin
0930- Meal II
1 Soft-Boiled Egg
1300- Meal III
DanActive Yogurt
0500-Kettlebells (16 kg)
Two-Hand Swings x 10; Right-Arm Swings x 10, Left-Arms Swings x 10; Right-Arm Cleans x 5, Left-Arm Cleans x 5; Right-Arm Cleans x 5, Left Arm Cleans x 5; 15 minute stretch
QC, Relaxation Response Meditation (10 min), Bible study
0600-Meal I
3/4 cup Oatmeal, 12 oz Soy Milk; 6 oz Kagome Golden Peach Garden
Multivitamin
0930- Meal II
1 Soft-Boiled Egg
1300- Meal III
DanActive Yogurt
21 July 2008
Monday, 21 July 2008
Bodyweight: 210 lbs
0500 Calisthenics (30 second sets)
Push-Ups (13) Sit-Ups (11) Push-Ups (13) Sit-Ups (13) Push-ups (8) Sit-Ups (13)
0600 Meal I
3/4 Cup Oatmeal w/ 1.5 cups soy milk; 6 oz Kagome Golden Peach Garden Juice
AST 32x Pro multivitamin
0800 20 oz Pepsi
1200 Meal II
Great Wall Chinese Buffet
1500 20 oz Coke
1700 Track Repeats
2 lap warm-up
2 x 400m @ 01:58/lap; 1 x 800m @ 2:00/lap
2 lap cool-down
1730 Meal III
Slow-cooker Barbecue Chicken w/ Beans; 1 can V-8
AST 32x Multivitamin
2000 Meal IV
1 Soft-boiled egg
0500 Calisthenics (30 second sets)
Push-Ups (13) Sit-Ups (11) Push-Ups (13) Sit-Ups (13) Push-ups (8) Sit-Ups (13)
0600 Meal I
3/4 Cup Oatmeal w/ 1.5 cups soy milk; 6 oz Kagome Golden Peach Garden Juice
AST 32x Pro multivitamin
0800 20 oz Pepsi
1200 Meal II
Great Wall Chinese Buffet
1500 20 oz Coke
1700 Track Repeats
2 lap warm-up
2 x 400m @ 01:58/lap; 1 x 800m @ 2:00/lap
2 lap cool-down
1730 Meal III
Slow-cooker Barbecue Chicken w/ Beans; 1 can V-8
AST 32x Multivitamin
2000 Meal IV
1 Soft-boiled egg
19 July 2008
Revised Goals and Schedule
Okay, so I've been tweaking my way around a twelve-week workout schedule (taking a week off after each peak gives me a nice, even quarterly turnover). I'll break down goals more fully next year; for now, my third quarter goals are:
50 push-ups in 2 minutes
50 sit-ups in 2 minutes
2 miles in 16:00
Bodyweight of 189
My fourth quarter goals are:
63 push-ups in 2 minutes
67 sit-ups in 2 minutes
2 miles in 14:45
(this will get me the APFT badge).
After that, I will have the leeway to focus more on my strength-training--and especially kettlebell training. I should have a decent base in kettlebell fitness by that time, too, and I'll take my time developing it. Monday, Wednesday and Friday mornings will be calisthenics, followed by various runs in the afternoon; Tuesday, Thursday and Saturday will be light kettlebell work in the morning followed by stationary biking in the afternoon. I intend to keep this schedule fixed until January 2009.
50 push-ups in 2 minutes
50 sit-ups in 2 minutes
2 miles in 16:00
Bodyweight of 189
My fourth quarter goals are:
63 push-ups in 2 minutes
67 sit-ups in 2 minutes
2 miles in 14:45
(this will get me the APFT badge).
After that, I will have the leeway to focus more on my strength-training--and especially kettlebell training. I should have a decent base in kettlebell fitness by that time, too, and I'll take my time developing it. Monday, Wednesday and Friday mornings will be calisthenics, followed by various runs in the afternoon; Tuesday, Thursday and Saturday will be light kettlebell work in the morning followed by stationary biking in the afternoon. I intend to keep this schedule fixed until January 2009.
18 July 2008
Dog Brothers
As of yesterday, I am officially a member of the Dog Brothers Martial Arts Association. I've had my eyes on these guys since their first presence on the internet--when they posted their letter of rejection from the original UFC for being too violent. I'm finally in a position to associate with them, and I can't wait to begin bringing their quality of instruction to mid-Missouri... which ranks fairly low in the availability of good martial arts.
14 July 2008
Sunday, 20 July 2008 (Week 3)
0500 Bodyweight and Kettle Bells
Deck Squat x 10
0600 Cereal, soy milk; fruit juice
0930 1 hardboiled egg
1300 yogurt
1500 Stationary Bicycle: Level 1, 60 RPM, 30 minutes
1630 Wendy's #2 w/Coke
2000 1 hardboiled egg
Deck Squat x 10
0600 Cereal, soy milk; fruit juice
0930 1 hardboiled egg
1300 yogurt
1500 Stationary Bicycle: Level 1, 60 RPM, 30 minutes
1630 Wendy's #2 w/Coke
2000 1 hardboiled egg
Saturday, 19 July 2008 (Week 3)
0500 Push-Ups (30 sec)
Sit-Ups (30 sec)
Push-Ups (30 sec)
Sit-Ups (30 sec)
0600 Cereal, soy milk; fruit juice
0930 1 hardboiled egg
1300 yogurt
1500 Distance Run
3.5 @ mid-tempo 09:04 (02:16/lap)
1630 (meal)
2000 1 hardboiled egg
Sit-Ups (30 sec)
Push-Ups (30 sec)
Sit-Ups (30 sec)
0600 Cereal, soy milk; fruit juice
0930 1 hardboiled egg
1300 yogurt
1500 Distance Run
3.5 @ mid-tempo 09:04 (02:16/lap)
1630 (meal)
2000 1 hardboiled egg
Friday, 18 July 2008 (Week 3)
0600 2/3 cup Kroger granola cereal, 1 cup soy milk, 6 oz Kagome fruit juice
0900 1 soft-boiled egg; 20 oz Pepsi
1200 DanActive Yogurt
1430 1 mile warm-up
1 mile short-tempo pace (08:49)
1 mile cool-down
1500 (meal)
1800 1 soft-boiled egg
0900 1 soft-boiled egg; 20 oz Pepsi
1200 DanActive Yogurt
1430 1 mile warm-up
1 mile short-tempo pace (08:49)
1 mile cool-down
1500 (meal)
1800 1 soft-boiled egg
Thursday, 17 July 2008 (Week 3)
0600 2/3 cup Kroger Granola Cereal, 1 cup Silk soy milk; 6 oz. Kagome Ruby Pomegranate Harmony; AST Pro 32x multi-vitamin
0930 1 soft-boiled egg
1300 1 container DanActive yogurt
1630 2 slices Bredeaux Pizza Amourza; 1 can V-8
2000 2 soft-boiled egg
I'm still getting this schedule settled. Hopefully next week I'll be able to participate in the local Thursday night USPSA shoots. At the very least, my diet is doing much better now that I'm posting everything that I eat publicly!
0930 1 soft-boiled egg
1300 1 container DanActive yogurt
1630 2 slices Bredeaux Pizza Amourza; 1 can V-8
2000 2 soft-boiled egg
I'm still getting this schedule settled. Hopefully next week I'll be able to participate in the local Thursday night USPSA shoots. At the very least, my diet is doing much better now that I'm posting everything that I eat publicly!
Wednesday, 16 July 2008 (Week 3)
0600 1 liter of Pepsi
1000 String cheese
1530 Body weight/Kettle bells
Push-Ups 30 sec
Sit-Ups 30 sec
Push-Ups 30 sec
Sit-Ups 30 sec
Push-Ups 30 sec
Sit-Ups 30 sec
Push-Ups 30 sec
Sit-Ups 30 sec
Two-Handed Swings (16kg kettle bell) x 10
1630 2 slices Bredeaux Pizza Amorsa
2000 1 soft-boiled egg
1000 String cheese
1530 Body weight/Kettle bells
Push-Ups 30 sec
Sit-Ups 30 sec
Push-Ups 30 sec
Sit-Ups 30 sec
Push-Ups 30 sec
Sit-Ups 30 sec
Push-Ups 30 sec
Sit-Ups 30 sec
Two-Handed Swings (16kg kettle bell) x 10
1630 2 slices Bredeaux Pizza Amorsa
2000 1 soft-boiled egg
13 July 2008
Tuesday, 15 July 2008 (Week 3)
0500 Track Repeats
10 minute warm-up
4 x 400 @ 01:58
10 minute cool-down
0800 Bowl of cereal; soy milk; fruit juice
0930 1 hard-boiled egg
1300 Yogurt
1630 Reuben with the Works from Subway
2000 Loaded Steakhouse Burger meal from Burger King (driving makes me hungry!)
I called in sick to work today.
Tonight is Lodge; no martial arts.
10 minute warm-up
4 x 400 @ 01:58
10 minute cool-down
0800 Bowl of cereal; soy milk; fruit juice
0930 1 hard-boiled egg
1300 Yogurt
1630 Reuben with the Works from Subway
2000 Loaded Steakhouse Burger meal from Burger King (driving makes me hungry!)
I called in sick to work today.
Tonight is Lodge; no martial arts.
Considerations
So--my kettlebell training has been absolutely kicking my heinder, and I haven't been making my goal run times at all. I've been willing to accept the fact that I'm just plain out of shape, but after some consideration, I don't think that that is the main problem. My running goals, after all, are tailored to my actual, displayed running ability.
The problem is that I'm trying to combine three different workout programs which are all designed to be your only workout program!
So, for the rest of this quarter, Tue/Thu/Sat will be will be running in morning, and Wed/Fri/Sun will be calisthenics and kettle bell training. I will slowly incorporate kettlebell training into my calisthenics day--without missing my running goals--and hopefully by next quarter I will be doing full kettlebell workouts!
The problem is that I'm trying to combine three different workout programs which are all designed to be your only workout program!
So, for the rest of this quarter, Tue/Thu/Sat will be will be running in morning, and Wed/Fri/Sun will be calisthenics and kettle bell training. I will slowly incorporate kettlebell training into my calisthenics day--without missing my running goals--and hopefully by next quarter I will be doing full kettlebell workouts!
11 July 2008
Saturday, 12 July 2008 (Week 2)
1530
Push-ups, 30 seconds
Sit-ups, 30 seconds
Push-ups, 30 seconds
Sit-ups, 30 seconds
Push-ups, 30 seconds
Sit-ups, 30 seconds
Push-ups, 30 seconds
Sit-ups, 30 seconds
3 miles at mid-tempo pace (09:04 mile; 27:12 total)
On treadmill, 1.5 incline
Push-ups, 30 seconds
Sit-ups, 30 seconds
Push-ups, 30 seconds
Sit-ups, 30 seconds
Push-ups, 30 seconds
Sit-ups, 30 seconds
Push-ups, 30 seconds
Sit-ups, 30 seconds
3 miles at mid-tempo pace (09:04 mile; 27:12 total)
On treadmill, 1.5 incline
10 July 2008
Friday, 11 July 2008
1530: Beginner Workout #2, 1 pood kettlebell
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Turkish Get Up x 5
Left Arm Turkish Get Up x 5
Right Arm Clean & Jerk x 5
Left Arm Clean & Jerk x 5
Right Arm Clean & Jerk x 5
Left Arm Clean & Jerk x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Lunge x 10
Left Leg Lunge x 10
Right Leg Lunge x 10
Left Leg Lunge x 10
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Front Squat x 10
Front Squat x 10
2 Arm Swing x 20
-----
I finally completed one of the kettlebell workouts! I feel great--which is to say, I'm really tired! I wish I had found these things years ago!
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Turkish Get Up x 5
Left Arm Turkish Get Up x 5
Right Arm Clean & Jerk x 5
Left Arm Clean & Jerk x 5
Right Arm Clean & Jerk x 5
Left Arm Clean & Jerk x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Lunge x 10
Left Leg Lunge x 10
Right Leg Lunge x 10
Left Leg Lunge x 10
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Front Squat x 10
Front Squat x 10
2 Arm Swing x 20
-----
I finally completed one of the kettlebell workouts! I feel great--which is to say, I'm really tired! I wish I had found these things years ago!
MACP
The National Guard is holding its first annual national Modern Army Combatives Program (read: glorified Brazilian jiu-jitsu) next month at Ft Benning. Due to manning shortages in my office--and the fact that I'm deeply out of practice--I will be unable to attend this year.
I am, however, enrolling in a local jiu-jitsu gym this weekend (hey, it just opened!) and have every intention of participating in next year's event. Hopefully, I'll get some MACP certifications (at least level 2) by then.
I am, however, enrolling in a local jiu-jitsu gym this weekend (hey, it just opened!) and have every intention of participating in next year's event. Hopefully, I'll get some MACP certifications (at least level 2) by then.
09 July 2008
Thursday, 10 July 2008
Afternoon (1500): (based on 26:30 5k)
Push-Ups 30 seconds
Sit-Ups 30 seconds
Push-Ups 30 seconds
Sit-Ups 30 seconds
Push-Ups 30 seconds
Sit-Ups 30 seconds
Push-Ups 30 seconds
Sit-Ups 30 seconds
1 mile warm-up
1 mile short tempo (08:49) (02:12/lap)
(Proprioceptive Cue--Navel to Spine)
1 mile cool-down
Evening (1700):
USPSA match (Cancelled!)
(1800-1930):
Judo
(2000-2100):
Kali Silat (Cancelled!)
So, the USPSA match and the kali-silat class were both cancelled (boo!). The judo class, as it turns out, isn't a judo class. It's a composite grappling class involving techniques from several different systems--I think it will be an excellent venue for affiliating with Hayastan grappling group.
Push-Ups 30 seconds
Sit-Ups 30 seconds
Push-Ups 30 seconds
Sit-Ups 30 seconds
Push-Ups 30 seconds
Sit-Ups 30 seconds
Push-Ups 30 seconds
Sit-Ups 30 seconds
1 mile warm-up
1 mile short tempo (08:49) (02:12/lap)
(Proprioceptive Cue--Navel to Spine)
1 mile cool-down
Evening (1700):
USPSA match (Cancelled!)
(1800-1930):
Judo
(2000-2100):
Kali Silat (Cancelled!)
So, the USPSA match and the kali-silat class were both cancelled (boo!). The judo class, as it turns out, isn't a judo class. It's a composite grappling class involving techniques from several different systems--I think it will be an excellent venue for affiliating with Hayastan grappling group.
08 July 2008
Wednesday, 09 July 2008
0530 (Beginner Kettlebell Workout #1): 1 pood kettlebell
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Turkish Get Up x 5
Left Arm Turkish Get Up x 5
Right Arm Clean & Press x 5
Left Arm Clean & Press x 5
Right Arm Clean & Press x 5
Left Arm Clean & Press x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Split Squats x 10
Left Leg Split Squats x 10
Right Leg Split Squats x 10
Left Leg Split Squats x 10
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Front Squat x 10
Front Squat x 10
2 Arm Swing x 20
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Swings x 10
Left Arm Swings x 10
Right Arm Turkish Get Up x 5
Left Arm Turkish Get Up x 5
Right Arm Clean & Press x 5
Left Arm Clean & Press x 5
Right Arm Clean & Press x 5
Left Arm Clean & Press x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Deadlift x 5
Left Leg Deadlift x 5
Right Leg Split Squats x 10
Left Leg Split Squats x 10
Right Leg Split Squats x 10
Left Leg Split Squats x 10
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Right Arm Snatch x 5
Left Arm Snatch x 5
Front Squat x 10
Front Squat x 10
2 Arm Swing x 20
05 July 2008
Tuesday, 08 July 2008
0530 (Beginner Kettlebell Workout #1): 1 pood kettlebell
2 Hand Swings x 10
Right Hand Swings x 10
Left Hand swings x 10
Right Arm Cleans x 5
Left Arm Cleans x 5
Right Arm Cleans x 5
Left Arm Cleans x 5
Right Arm Turkish Get Up x 3
Left Arm Turkish Get Up x 3
Deck Squat x 10
Front Squat x 5
Front Squat x 5
1430 (Calisthenics and Track Repeats):
Push-Ups (30 seconds)
Sit-Ups (30 seconds)
Push-Ups (30 seconds)
Sit-Ups (30 seconds)
Push-Ups (30 seconds)
Sit-Ups (30 seconds)
10 minute warm-up run
3 x 400m @ 01:59
10 minute cool-down run
2 Hand Swings x 10
Right Hand Swings x 10
Left Hand swings x 10
Right Arm Cleans x 5
Left Arm Cleans x 5
Right Arm Cleans x 5
Left Arm Cleans x 5
Right Arm Turkish Get Up x 3
Left Arm Turkish Get Up x 3
Deck Squat x 10
Front Squat x 5
Front Squat x 5
1430 (Calisthenics and Track Repeats):
Push-Ups (30 seconds)
Sit-Ups (30 seconds)
Push-Ups (30 seconds)
Sit-Ups (30 seconds)
Push-Ups (30 seconds)
Sit-Ups (30 seconds)
10 minute warm-up run
3 x 400m @ 01:59
10 minute cool-down run
Sunday, 06 July 2008
Morning--Beginner Kettlebell Program #3 (35 lbs)
Deck Squats x 10
Right Arm Hand-Hand Swings x 10
Left Arm Hand-Hand Swings x 10
Right Arm Windmill (Low Position) x 5
Left Arm Windmill (Low Position ) x 5
Right Arm Windmill (High Position) x 5
Left Arm Windmill (High Position) x 5
Right Arm Get Up Sit Up x 5
Left Arm Get Up Sit Up x 5
Double Clean & Press x 5
Double Clean & Press x 5
Double Clean & Press x 5
Front Squats x 10
Front Squats x 10
Front Squats x 10
Right-Arm Snatch-Dead Position x 5
Left-Arm Snatch-Dead Position x 5
Right-Arm Snatch-Dead Position x 5
Left-Arm Snatch-Dead Position x 5
Right-Arm Snatch-Dead Position x 5
Left-Arm Snatch-Dead Position x 5
Deck Squats x 10
Right Arm Hand-Hand Swings x 10
Left Arm Hand-Hand Swings x 10
Right Arm Windmill (Low Position) x 5
Left Arm Windmill (Low Position ) x 5
Right Arm Windmill (High Position) x 5
Left Arm Windmill (High Position) x 5
Right Arm Get Up Sit Up x 5
Left Arm Get Up Sit Up x 5
Double Clean & Press x 5
Double Clean & Press x 5
Double Clean & Press x 5
Front Squats x 10
Front Squats x 10
Front Squats x 10
Right-Arm Snatch-Dead Position x 5
Left-Arm Snatch-Dead Position x 5
Right-Arm Snatch-Dead Position x 5
Left-Arm Snatch-Dead Position x 5
Right-Arm Snatch-Dead Position x 5
Left-Arm Snatch-Dead Position x 5
04 July 2008
Friday, 04 July 2008
We're back on SED today, apparently, but I decided that I was done waiting to start my kettlebell program. I took it to work with me! Unfortunately, this type of training is so intense that I had to stop after only half of my scheduled workout:
(w/35 lb kettlebell):
2 hand swings x 10
right hand swings x 10
left hand swings x 10
right arm cleans x 5
left arm cleans x 5
right arm cleans x 5
left arm cleans x 5
(w/35 lb kettlebell):
2 hand swings x 10
right hand swings x 10
left hand swings x 10
right arm cleans x 5
left arm cleans x 5
right arm cleans x 5
left arm cleans x 5
30 June 2008
Tuesday, 1 July 2008
Morning workout (0500):
50 Push-ups
10 minute warm-up
2 x 400 @ 01:59
10 minute cool-down
Meal I (0600): Power Shake, Vitamins
Meal II (0930): (x)
Meal III (1300): Power Shake, vitamins
Afternoon Workout (1600): 35 lb kettlebell
10 2-hand swings
10 right-hand swings
10 left-hand swings
5 right-hand cleans
5 left-hand cleans
5 right-hand cleans
5 left-hand cleans
3 right-hand Turkish get-up
3 left-hand Turkish get-up
5 right-hand military press
5 left-hand military press
5 right-hand military press
5 left-hand military press
10 deck squats
5 front squats
5 front squats
Meal IV (1630): (x)
Meal V (2000): (x)
50 Push-ups
10 minute warm-up
2 x 400 @ 01:59
10 minute cool-down
Meal I (0600): Power Shake, Vitamins
Meal II (0930): (x)
Meal III (1300): Power Shake, vitamins
Afternoon Workout (1600): 35 lb kettlebell
10 2-hand swings
10 right-hand swings
10 left-hand swings
5 right-hand cleans
5 left-hand cleans
5 right-hand cleans
5 left-hand cleans
3 right-hand Turkish get-up
3 left-hand Turkish get-up
5 right-hand military press
5 left-hand military press
5 right-hand military press
5 left-hand military press
10 deck squats
5 front squats
5 front squats
Meal IV (1630): (x)
Meal V (2000): (x)
3rd Quarter of 2008
Okay, now I'm organized. And I'm pissed.
The primary components of my fitness training this quarter will be the Furman Institute of Running and Scientific Training's 5K Intermediate Program in the morning (my 5K time being estimated at 26:30 for the purposes of determining pace) and Dave Cotter's Beginner-level kettlebell training performed with a 1-pood kettlebell in the afternoon (3 routines, each performed twice weekly).
Rather than the cross-training recommended by FIRST, my off-day morning workout will consist of a P.A.C.E. interval run (preferably on the elliptical trainer) followed by a Combat Conditioning Workout. Also, my first activity every day will be either 50 push-ups (T/F), 50 sit-ups (W/Sa), or 10 pull-ups (Th/Su).
Finally, I have found a training partner for Bujinkan Budo Taijutsu and De Cuerdas Eskrima on Wednesday and Friday nights. I may have an open class on Sundays. I will also return to the Thursday Night Thunder USPSA shoots.
The primary components of my fitness training this quarter will be the Furman Institute of Running and Scientific Training's 5K Intermediate Program in the morning (my 5K time being estimated at 26:30 for the purposes of determining pace) and Dave Cotter's Beginner-level kettlebell training performed with a 1-pood kettlebell in the afternoon (3 routines, each performed twice weekly).
Rather than the cross-training recommended by FIRST, my off-day morning workout will consist of a P.A.C.E. interval run (preferably on the elliptical trainer) followed by a Combat Conditioning Workout. Also, my first activity every day will be either 50 push-ups (T/F), 50 sit-ups (W/Sa), or 10 pull-ups (Th/Su).
Finally, I have found a training partner for Bujinkan Budo Taijutsu and De Cuerdas Eskrima on Wednesday and Friday nights. I may have an open class on Sundays. I will also return to the Thursday Night Thunder USPSA shoots.
22 June 2008
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