Tuesday, 22 Dec 2009

0800 Physical Training
Elevated Push-Ups x 10, 7
Elevated Wide Grip Push-Ups x 8, 5
Push-Ups x 7, 3
Wide Grip Push-Ups x 10, 5
Sit-Ups x 20, 15

0900 Protein Shake

1400 Protein Shake

1800 Physical Training
40 minutes x 5.2 mph

1900 Dinner

Friday, 18 DEC 2009

0900 Physical Training
Assisted Pull-Ups x 2, 2; Assisted Chin-Ups x 3, 3; Assisted Parallel Pull-Ups x 1, 1
Hanging Knee Raises x 2, 2

0930 Protein Shake

1400 Protein Shake

1800 Stair Climber
40 min x lvl 5

1900 Tuna Salad

2300 Hard Apple Cider

Thursday, 17 DEC 2009

0900 Physical Training
Push-Ups x 10, Wide-Grip Push-Ups x 10

0930 Protein Shake

1400 Protein Shake

1800 Treadmill
45 min x 5.0 mph; 617 cal, 3.61 miles

1900 Mongolian Beef

2300 Woodchuck Draft Cider x 2

Wednesday, 16 DEC 2009

0800--Physical Training
Assisted Pull-ups: x1
Assisted Chin-Ups: x3

15 min Hapkido practice

0900--Protein Shake

1400--Protein Shake

1800--Physical Training
Stair Climber 30 min @ lvl 5; 303 Cal

1900--Dinner
8 pcs Tequila Lime Chicken

Tuesday, 15 Dec 2009

0800 Physical Training
12 minutes KB Swings
Elevated Push-Ups--x6, x5
Elevated Wide-Arm Push-Ups--x5, x5
Push-Ups--x5, x5
Wide-Arm Push-Ups--x5, x4
Sit-Ups--x15, x11

0900 Protein Shake
1 scoop Matrix protein, 1 scoop green food, 1 tbsp flax oil, 1 tbsp liquid multivitamin

1400 Protein Shake
1 scoop Matrix protein, 1 scoop Beyond Seed fiber, 1 tbsp flax oil, 1 tbsp Cal/Mag/Zinc liquid

1800 Physical Training
Treadmill 35 min x 5.0 mph; 473 cal, 2.77 miles

1900 Craisin Walnut Salad w/ Balsamic Vinaigrette

Saturday, 12 December 2009

Morning: 5 min kettlebell get-ups, 5 elevated push-ups, 5 elevated wide-grip push-ups, 5 push-ups, 5 wide-grip push-ups

Evening: 20 min treadmill 7.0 mph (x min initial)

Friday, 11 DEC 2009

Morning: 12 min kettlebells (3 min); 2 assisted pull-ups, 2 assisted chin-ups, 4 attempted knee raise to chin

Evening: 20 minute stair-climber on level 5