"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.

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.

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

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.

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.

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.

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

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

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

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.

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)

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

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...

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.

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

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. :)

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

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