Strength Training:
Daily Seven x 20
26 lb kettlebell, Beginner II
Endurance Training:
Interval Run, Elliptical Trainer Level I, base speed 6.0
29 January 2009
28 January 2009
Wednesday, 28 January 2009
2200 Strength Training
35 lb Kettlebell, Beginner I
0800 Endurance Training
Calisthenics
Push-Ups: (45 sec) Sit-Ups: (45 sec) Push-Ups: (45 sec) Sit-Ups: (45 sec)
Push-Ups: (45 sec) Sit-Ups: (45 sec) Push-Ups: (45 sec) Sit-Ups: (45 sec)
Treadmill (Elevation 1.0)
1 mile @ 6.0 mph, 1.5 mi @ 6.8 mph, 1 mile @ 6.0 mph
35 lb Kettlebell, Beginner I
0800 Endurance Training
Calisthenics
Push-Ups: (45 sec) Sit-Ups: (45 sec) Push-Ups: (45 sec) Sit-Ups: (45 sec)
Push-Ups: (45 sec) Sit-Ups: (45 sec) Push-Ups: (45 sec) Sit-Ups: (45 sec)
Treadmill (Elevation 1.0)
1 mile @ 6.0 mph, 1.5 mi @ 6.8 mph, 1 mile @ 6.0 mph
Tuesday, 27 Jan 2009
Interval Training (Elliptical); 2.1 miles, 191 cal
Base Speed 6.0
Repeat Thursday, move up to 6.5 next week
Base Speed 6.0
Repeat Thursday, move up to 6.5 next week
21 January 2009
Tuesday, 20 January 2009
Workout:
Squat (115x5), 135x5, 145x3, 156x5
Bench Press 95x5, 115x3, 135x4
Lat Pull-down (Pronated) 150x5, 150x2
Squat (115x5), 135x5, 145x3, 156x5
Bench Press 95x5, 115x3, 135x4
Lat Pull-down (Pronated) 150x5, 150x2
Friday, 16 January 2009
Workout:
Push-Ups (30 seconds): 19/9/8
Sit-Ups (30 seconds): 16/14/15
Treadmill, level 1, 3 miles 28:31, 512 cal burned
Push-Ups (30 seconds): 19/9/8
Sit-Ups (30 seconds): 16/14/15
Treadmill, level 1, 3 miles 28:31, 512 cal burned
14 January 2009
Wednesday, 14 January 2009
1300 Daily Seven (21:57)
I'll need to set new goal times for the quarter! :)
I'll need to set new goal times for the quarter! :)
10 January 2009
Saturday, 10 January 2009
0900 Meal I
Doritos with bean dip, 1 liter Pepsi
1300 Relaxation Response (20 minutes)
Read first fifteen verses Genesis
1400 Meal II
Doritos with bean dip
1900 Meal III
Campbell's Select Harvest Soup,
Today is non-training day.
Doritos with bean dip, 1 liter Pepsi
1300 Relaxation Response (20 minutes)
Read first fifteen verses Genesis
1400 Meal II
Doritos with bean dip
1900 Meal III
Campbell's Select Harvest Soup,
Today is non-training day.
09 January 2009
Friday, 09 January 2009
0800 Relaxation Response (20 minutes)
0830 Strength Training
Daily Seven x 20 (29:15)
0900 Meal I
Three scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS
1300 Endurance Training
3 sets of push-ups/sit-ups, 30 seconds each:
Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13
Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.0
30 min total, 490 cal burned
1400 Meal II
Protein Shake
1600 Self-Hypnosis
1800 Skill Training
Hapkido
1900 Meal III
Ranch Style Beans, 3.5 oz ham
0830 Strength Training
Daily Seven x 20 (29:15)
0900 Meal I
Three scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS
1300 Endurance Training
3 sets of push-ups/sit-ups, 30 seconds each:
Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13
Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.0
30 min total, 490 cal burned
1400 Meal II
Protein Shake
1600 Self-Hypnosis
1800 Skill Training
Hapkido
1900 Meal III
Ranch Style Beans, 3.5 oz ham
08 January 2009
Thursday, 08 January 2009
1300 Daily Seven x 20
1400 3 scrambled eggs, 8 oz V-8 Fusion, 2 oz FRS
1800 Hapkido
1900 Campbell's Select Harvest Soup, 3.5 oz chicken
0000 "Angry Whopper" meal with large Coke
1400 3 scrambled eggs, 8 oz V-8 Fusion, 2 oz FRS
1800 Hapkido
1900 Campbell's Select Harvest Soup, 3.5 oz chicken
0000 "Angry Whopper" meal with large Coke
07 January 2009
Wednesday, 07 January 2009
1300 Strength Training
USMC Daily Seven x 20
Kettlebell (26 lb), Beginner II
1400 Protein Shake
1600 Relaxation Response (20 minutes)
1800 Skill Training
Hapkido levels 1 & 2
1900 Soup
2300 Endurance Training
Push-Ups & Sit-Ups, 30 seconds each
Set 1: / Set 2: / Set 3: /
2.25 mile Interval Run on track
0000 Eggs & Oats
0400 Autogenic Training
USMC Daily Seven x 20
Kettlebell (26 lb), Beginner II
1400 Protein Shake
1600 Relaxation Response (20 minutes)
1800 Skill Training
Hapkido levels 1 & 2
1900 Soup
2300 Endurance Training
Push-Ups & Sit-Ups, 30 seconds each
Set 1: / Set 2: / Set 3: /
2.25 mile Interval Run on track
0000 Eggs & Oats
0400 Autogenic Training
06 January 2009
Tuesday, 06 January 2009
1300: Daily Seven x 20 (Side-Straddle Hops, Alternate Toe Touches, Deep Knee Bends, Bend & Thrusts, Mountain Climbers, Push-Ups, Sit-Ups)
Kettlebell workout (26 lb):
1-Hand Swing x10/hand x2 sets
Turkish Get-Up x 5/hand
1-Hand Clean & Press x5/hand x2 sets
1-Leg Deadlift x5/leg x2 sets
Lunges x 10/leg x2 sets
1-Hand Snatch x5/hand x3 sets
Front Squat x10 x2 sets
2-Hand Swings x20
1400: Meal I (2 eggs, 3/4 cup oatmeal, 6 oz v-8 Fusion + 2 oz FRS concentrate)
1600: Relaxation Response (20 minutes)
1800: Modern Farang Mu Sul
1900: Meal II (Campbell's Select Harvest + )
2300: Stationary Bicycle (45 minutes)
0000: Meal III (Campbell's Select Harvest + )
0400: Self-Hypnosis
Kettlebell workout (26 lb):
1-Hand Swing x10/hand x2 sets
Turkish Get-Up x 5/hand
1-Hand Clean & Press x5/hand x2 sets
1-Leg Deadlift x5/leg x2 sets
Lunges x 10/leg x2 sets
1-Hand Snatch x5/hand x3 sets
Front Squat x10 x2 sets
2-Hand Swings x20
1400: Meal I (2 eggs, 3/4 cup oatmeal, 6 oz v-8 Fusion + 2 oz FRS concentrate)
1600: Relaxation Response (20 minutes)
1800: Modern Farang Mu Sul
1900: Meal II (Campbell's Select Harvest + )
2300: Stationary Bicycle (45 minutes)
0000: Meal III (Campbell's Select Harvest + )
0400: Self-Hypnosis
Monday, 05 January 2009
0800 Daily Seven x 20, Push-Ups & Sit-Ups 3 sets of 30 seconds:
Push-Ups: Sit-Ups: Push-Ups: Sit-Ups: Push-Ups: Sit-Ups:
Interval Training: Elliptical Trainer Level 1
Meal I: 2 eggs, V-8 Fusion Acai Mix, FRS
Meal II: Mongolian beef, Hot & Sour Soup
Meal III: Leftovers
Push-Ups: Sit-Ups: Push-Ups: Sit-Ups: Push-Ups: Sit-Ups:
Interval Training: Elliptical Trainer Level 1
Meal I: 2 eggs, V-8 Fusion Acai Mix, FRS
Meal II: Mongolian beef, Hot & Sour Soup
Meal III: Leftovers
Modern Farang Mu Sul profile
From 1993 to 1996, I studied a Korean martial art called "Hwa Rang Do" under an ex-Army Ranger named "Butch" Fowlkes. I consider this one of the most formative periods of my life, and it contributed directly to my decision to join the United States Marine Corps in 1995.
Unfortunately, due to internal politics, Sa Bahm Nim Fowlkes (now grandmaster of his own martial art) left the World Hwa Rang Do Association in 1996, not long after I joined the Marine Corps. I haven't gone back to them for the same reason.
However, another former Hwa Rang Do master, Michael De Alba, has also created his own martial art--Modern Farang Mu Sul. It is very similar to Hwa Rang Do, and also includes boxing, MMA and modern firearms in its curriculum. I've already spoken to Grandmaster De Alba, and I will be joining FMS next month (basically, I'm waiting for New Year's debt to clear off before I write the membership check).
Not only will FMS blend quite well with the World Hapkido Association curriculum that I'm already studying, but FMS has its own social-networking site. My profile is listed here, and this is where I will probably keep most of my updated ranks, videos, and photos from martial arts. It also has my most comprehensive personal martial arts history.
Unfortunately, due to internal politics, Sa Bahm Nim Fowlkes (now grandmaster of his own martial art) left the World Hwa Rang Do Association in 1996, not long after I joined the Marine Corps. I haven't gone back to them for the same reason.
However, another former Hwa Rang Do master, Michael De Alba, has also created his own martial art--Modern Farang Mu Sul. It is very similar to Hwa Rang Do, and also includes boxing, MMA and modern firearms in its curriculum. I've already spoken to Grandmaster De Alba, and I will be joining FMS next month (basically, I'm waiting for New Year's debt to clear off before I write the membership check).
Not only will FMS blend quite well with the World Hapkido Association curriculum that I'm already studying, but FMS has its own social-networking site. My profile is listed here, and this is where I will probably keep most of my updated ranks, videos, and photos from martial arts. It also has my most comprehensive personal martial arts history.
03 January 2009
Saturday, 03 January 2009
Well, today it's a pure water fast. Let's hope I do better today than I did yesterday!! Tomorrow begins the first quarter of 2009, and my last chance to get into shape for OCS.
I must re-learn the use of my willpower.
I must re-learn the use of my willpower.
02 January 2009
Friday, 02 January 2009
0745 1 serving FRS concentrate in orange juice
0800 30 push-ups, 30 sit-ups, two miles at 08:57/mile (1.0 elevation), 308 calories burned
1400 1 serving FRS concentrate in orange juice
1900 Taco Bell Meal I w/ Pepsi (I broke down out of BOREDOM!) :-(
2000 Hapkido training
Today was supposed to be the APFT ending the fourth quarter of 2008, but I took it easy since I have really just started my new program. Also, I'm doing a juice-fast today and Sunday, with a water-only fast on Saturday. Sunday actually begins my first quarter workout, but my quarters begin with a day off. Monday will be the first working day (kettlebell training!).
0800 30 push-ups, 30 sit-ups, two miles at 08:57/mile (1.0 elevation), 308 calories burned
1400 1 serving FRS concentrate in orange juice
1900 Taco Bell Meal I w/ Pepsi (I broke down out of BOREDOM!) :-(
2000 Hapkido training
Today was supposed to be the APFT ending the fourth quarter of 2008, but I took it easy since I have really just started my new program. Also, I'm doing a juice-fast today and Sunday, with a water-only fast on Saturday. Sunday actually begins my first quarter workout, but my quarters begin with a day off. Monday will be the first working day (kettlebell training!).
01 January 2009
Thursday, 01 January 2009
Well, to ring in the new year, I've created my own workout. It takes inspiration from several sources, including Crossfit; Bigger, Faster, Stronger; the Furman Institute and others.
It is a 13-week program, working three days on and one day off, rotating between several types of running, weight lifting, calisthenics and kettlebell training. Each quarter ends with an APFT, and the first quarter of 2009 actually starts this coming Sunday.
It is a 13-week program, working three days on and one day off, rotating between several types of running, weight lifting, calisthenics and kettlebell training. Each quarter ends with an APFT, and the first quarter of 2009 actually starts this coming Sunday.
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