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.

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

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

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

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

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.

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.

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

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

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

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!

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

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.

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!

Maybe This Grappling School Won't be All Bad...

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

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!

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.

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.

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

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

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

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