0800:Meal I (1 scoop Syntrax Matrix protein, 2 probiotics, multivitamin)
1200:Meal 2 (1 scoop Syntrax Matrix protein, calcium supplement)
1600:Meal 3 (1 handful pecans, multivitamin)
1900: Physical Training
-Lat Pulls (3 ladders of 3 rungs with 100 lbs)
-2 mile run ( : )
2000:Meal 4 (small salad w/vinaigrette dressing, chili)
0000:Bed (ZMA, colloidal silver)
Today I start the NASA push-up program. Today's goal is one set of 10 push-ups upon rising, and another set of 10 every hour until I reach 10 sets.
23 June 2009
Saturday, 20 June 2009
Instead of PT today, I went shooting at an indoor range with my father and younger brother (also now a father, congratulations!). I felt fairly "in the groove," and left my targets with my brother to impress people with. :)
Friday, 19 June 2009
0500: Sit-Ups 30, Interval Run
0600: Protein
1000: Protein
1400: Pecans
1700: 12 min swings w/16 kg kettlebell
0600: Protein
1000: Protein
1400: Pecans
1700: 12 min swings w/16 kg kettlebell
Wednesday, 17 JUne 2009
0500: Sit-Ups 30, 2-mile run (untimed)
0600: Protein
1000: Protein
1400: 1 handful pecans
1700: 5 min get-ups w/16 kg kettlebell
0600: Protein
1000: Protein
1400: 1 handful pecans
1700: 5 min get-ups w/16 kg kettlebell
Tuesday, 16 June 2009
0500: Push Ups 21/5/4, 2 miles on treadmill @ 6.7 mph
0600: Protein
1000: Protein
1400: 1 handful pecans
0600: Protein
1000: Protein
1400: 1 handful pecans
12 June 2009
07 June 2009
Sunday, 7 June 2009
Weight: 213.2 lbs
0600: 23 oz whey protein, multivitamin, probiotic, ubiquinone
1000: 23 oz whey protein
1400: handful of pecan halves
1800: bowl of mixed ground turkey/kidney beans/salsa, multivitamin, digestive enzymes
2100: GABA (3)
0600: 23 oz whey protein, multivitamin, probiotic, ubiquinone
1000: 23 oz whey protein
1400: handful of pecan halves
1800: bowl of mixed ground turkey/kidney beans/salsa, multivitamin, digestive enzymes
2100: GABA (3)
05 June 2009
Saturday, 06 June 2009
0500: Military PT Training
Push-Ups 15/5/5/5; 4 laps 09:31:28
0600: 20 oz Whey Protein; Multivitamin; Probiotic; Ubiquinone
1000: 20 oz Whey Protein
1400: Handful of Pecan Halves
1700: Kettlebell/Martial Arts Training
15 minute clean practice; 5 minute get-up workout
1800: 2 scrambled eggs w/ hot sauce; 1/2 cup oats; Multivitamin; Digestive Enzymes
Push-Ups 15/5/5/5; 4 laps 09:31:28
0600: 20 oz Whey Protein; Multivitamin; Probiotic; Ubiquinone
1000: 20 oz Whey Protein
1400: Handful of Pecan Halves
1700: Kettlebell/Martial Arts Training
15 minute clean practice; 5 minute get-up workout
1800: 2 scrambled eggs w/ hot sauce; 1/2 cup oats; Multivitamin; Digestive Enzymes
Friday, 05 June 2009
0500: 30 Sit-Ups, Ran 3 laps in 06:23
--tomorrow's goal: 20 Push-Ups (finish 30); run 4 laps in 08:40 (jog/run to finish 8 laps)
0600: 20 oz Whey Protein; Probiotic; Multivitamin
1000: 20 oz Whey Protein
1400: handful of pecan halves
1700: 10 minute practice kettlebell cleans; 12 minutes kettlebell swings workout; 10 repetitions of all white belt hapkido techniques on each side
1800: small salad w/vinaigrette dressing; bowl of ground turkey/kidney beans/salsa; Digestive Enzymes; Multivitamin
-----
I'm focusing on tempo runs until the end of the quarter. My goal time per lap is 02:10; every time I make my goal time, I increase my number of timed laps by one. After my timed laps, I alternate jogging and running laps without timing, until I finish two miles.
I'm already getting 30 sit-ups per day; I have to focus on getting 30 push-ups. I'm using very strict form and touching my chest to the floor with each rep, and it's actually more difficult than it sounds. I'm doing three maximum sets on each push-up day until I can do 30 consecutive in my first set.
My kettlebell training continues; although there is a study that demonstrates that kettlebell training should significantly benefit my APFT score, I haven't found that to be the case. I haven't discontinued the training, but I'm making it a distant third in priority.
My slightly higher priority, although still far below my APFT training, is hapkido. My training partner is getting deployed, and my friend in Kansas City probably is, too. I need to start being serious about getting to the Sunday night classes my friend offers here in town.
--tomorrow's goal: 20 Push-Ups (finish 30); run 4 laps in 08:40 (jog/run to finish 8 laps)
0600: 20 oz Whey Protein; Probiotic; Multivitamin
1000: 20 oz Whey Protein
1400: handful of pecan halves
1700: 10 minute practice kettlebell cleans; 12 minutes kettlebell swings workout; 10 repetitions of all white belt hapkido techniques on each side
1800: small salad w/vinaigrette dressing; bowl of ground turkey/kidney beans/salsa; Digestive Enzymes; Multivitamin
-----
I'm focusing on tempo runs until the end of the quarter. My goal time per lap is 02:10; every time I make my goal time, I increase my number of timed laps by one. After my timed laps, I alternate jogging and running laps without timing, until I finish two miles.
I'm already getting 30 sit-ups per day; I have to focus on getting 30 push-ups. I'm using very strict form and touching my chest to the floor with each rep, and it's actually more difficult than it sounds. I'm doing three maximum sets on each push-up day until I can do 30 consecutive in my first set.
My kettlebell training continues; although there is a study that demonstrates that kettlebell training should significantly benefit my APFT score, I haven't found that to be the case. I haven't discontinued the training, but I'm making it a distant third in priority.
My slightly higher priority, although still far below my APFT training, is hapkido. My training partner is getting deployed, and my friend in Kansas City probably is, too. I need to start being serious about getting to the Sunday night classes my friend offers here in town.
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