APFT Score

Push-Ups 50
Sit-Ups 63
2-Mile Run 16:43

Total Score: 237

Monday, 15 NOV 10

(3) Assisted Pull-Ups (:60 rest)
(4) Assisted Pull-Ups (:60 rest)
(3) Assisted Pull-Ups (:60 rest)
(1) Negative Pull-Up (:30 rest)
(1) Negative Pull-Up (max hang)

Push-ups 2/3/2/2/(3)

Boots & Utes Run

Monday, 11 OCT 10

0400 1 scoop Jack3d; OxyElite Pro (x1); PowerFULL (x1)

0430 Push-Ups (x12); Sit-Ups (x20)
0500 Edgewood Drive Run (47 minutes)

0600 1 scoop Gold Standard Whey; 1 tsp Metamucil; 1 cap Liquid Multi; 1 cap Fish Oil; 1 scoop Perfect Food Raw

0900 1 scoop Gold Standard Whey; 1 scoop Super Seed

1200 1 scoop Gold Standard Whey; 1 scoop Metamucil

1500 1 scoop Gold Standard Whey; 1 scoop Super Seed; 1 cap Fish Oil

1800 1 scoop Gold Standard Whey; 1 scoop Metamucil

Thursday, 23 SEP 10

Morning Workout: Push-Ups 30/10/10 Edgewood Drive Run in 50 minutes

Monday, 20 Sept 10

0400: Morning Cleanse (x2), Oxy (x2), PowerFull (x2), 1 scoop Jack3d
Push-Ups 30/5/5 (206.4 lbs)
0430: Edgewood Drive Run: 48 min (658 kcal)

0530: 1 scoop Whey

1100: 1 scoop Whey

1600: Evening Cleanse (x2), liquid multi
Healthy Choice:

I'm starting to feel good about this run.

I also ran on Saturday, but didn't log it.

Friday, 17 SEP 10

0400 Morning Cleanse (x2); OxyElite Pro (x2); PowerFULL (x2); Jack3d (1 scoop)
Push-Ups x20; Sit-Ups x 20; Edgewood Drive Run @ 51 min

0600 Gold Standard Whey (1 Scoop); Perfect Food RAW (1 scoop); Super Seed (1 scoop); Organic Life Liquid Vitamin (1 capful); Pure Fish Oil (1 Capful)
FiberSmart (x3); OilSmart (x1); T-Bomb II (x2)

1100 Gold Standard Whey (1 Scoop); Perfect Food RAW (1 scoop); Super Seed (1 scoop); Organic Life Liquid Vitamin (1 capful); Pure Fish Oil (1 Capful)
FiberSmart (x3); OilSmart (x1); T-Bomb II (x2)


1600 Evening Cleanse (x2); FiberSmart (x3); OilSmart (x1)
Healthy Choice

Thursday, 16 SEP 10

0700 Morning Cleanse (x2); OxyElite Pro (x2); PowerFUll (x2); Jack3d (1 scoop)
Push-Ups x30; Sit-Ups x 30; Edgewood Drive Run @ 52 min

0800 Gold Standard Whey (1 Scoop); Perfect Food RAW (1 scoop); Super Seed (1 scoop); Organic Life Liquid Vitamin (1 capful); Pure Fish Oil (1 Capful)
FiberSmart (x3); OilSmart (x1); T-Bomb II (x2)

1200 Gold Standard Whey (1 Scoop); Perfect Food RAW (1 scoop); Super Seed (1 scoop); Organic Life Liquid Vitamin (1 capful); Pure Fish Oil (1 Capful)
FiberSmart (x3); OilSmart (x1); T-Bomb II (x2)

1600 Push-Ups x27; Sit-Ups x35; Tabata (Stationary Bike, 2 rounds)

1700 Evening Cleanse (x2); FiberSmart (x3); OilSmart (x1)
Healthy Choice Herb Chicken

Sunday, 04 Sep 10

0600 20 push-ups, 20 sit-ups
Meal I: whey Protein, cleanse products

0830 20 push-ups

1100 20 push-ups
Meal II: whey protein, cleanse products

1330 20 push-ups

1500 20 push-ups, 20 sit-ups
Taos run
Meal III: healthy choice dinner and soup

Saturday, 03 SEP 10

0400: CleanseSmart Morning (x2)
Bodyweight: 2xx lbs

Sit-Ups: 6/9/6/6/(9)

Half-Squats: 5 x 5
Flat Knee Raises: 5 x 5

0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1600: Elliptical PACE 5/6/7/8

1700: Subway
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2000: GABA x2

Friday, 03 SEP 10

0400: CleanseSmart Morning (x2)
Bodyweight: 217 lbs

WG Push-Ups: 4/6/4/4/10

Push-Ups: 5 x 5 (2/rung)
Partial Pull-Ups: 5 x 5
FAILED

0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1600: Taos Run

1700: Subway
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2000: GABA x2

Wednesday, 1 SEP 10

0500: CleanseSmart Morning (x2)

Sit-Ups: 12/15/11/11/(min 15)

Half Squats: 5/6/5/5/(min 7)
Flat Knee Raises: (35) (35) (35)

0600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed,
1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed
1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1500: Interval Run (1.0 Incline) (8x30 sec sprint/90 sec recovery)
(Distance/Calories)

1600: Microwave Meal, yogurt
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2100: GABA x2

Tuesday, 31 AUG 10

0500: CleanseSmart Morning (x2)
WG Push-Ups: 4/5/4/4/(min 5)
Push-Ups: (try 30)
Vertical Pulls: (try 40)
Push-Ups: (try 30)
Vertical Pulls: (try 40)
Push-Ups: (try 30)
Vertical Pulls: (try 40)

0600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed,
1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed
1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1500: Taos Run (6.25 miles) (Time)

1600: Salad, yogurt
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2100: GABA x2

Monday, 30 AUG 10

0500: CleanseSmart Morning (x2)

Sit-Ups: 9/12/9/9/20

Half-Squats: 5/5/3/5/12
Flat Knee Raises: 3/4/3/3/10


0600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed,
1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x1

1100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed
1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x1

1500: Interval Run (1.0 Incline) (8x30 sec sprint/90 sec recovery)
(Distance/Calories)

1600: Microwave Meal, yogurt
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2100: GABA x2

Sunday, 29 AUG 10

0500: CleanseSmart Morning (x2)

WG Push-Ups: 3/4/2/3/10

Push-Ups: 3/4/2/3/7
Vertical Pulls: 1/1/1/1/3

0600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed,
1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed
1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1500: Interval Training (30 second/90 second rest)
(distance) (calories)

1600: Salad, yogurt
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2100: GABA x2

Saturday, 28 AUG 10

0500: CleanseSmart Morning (x2) Bodyweight: 212

Sit-Ups: 9/9/6/6/15

Jackknife Squats: 5
Flat Knee Raises: 10
Jackknife Squats: 5
Flat Knee Raises: 10
Jackknife Squats: 5
Flat Knee Raises: 10

0600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed,
1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed
1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1500: Mowed Lawn

1600: Arby's meal w/potato bites
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2100: GABA x2

2300: Woke up; had chips with Southwestern dip and Pepsi

Friday, 27 AUG 10

0500: CleanseSmart Morning (x2)
WG Push-Ups: 2/3/2/2/(min 8)
Push-Ups: 7
Vertical Pulls: 4
Push-Ups: 7
Vertical Pulls: 4
Push-Ups: 6
Vertical Pulls: 3

0600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed,
1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2

1100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed
1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2

1500: Taos Run (6.25 miles) (Time)

1600: Subway 6" flatbread oven-roasted chicken; all veggies; oil & vinegar
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)

2100: GABA x2

Wednesday, 05 May 2010 (207 lbs)

1100 Full Push-Up/Full Squat Ladders (Superset) 3x3

1200 1 Activia Yogurt

1500 4 celery stalks

1800 1 Activia Yogurt

2100 Almonds

2300 Interval Run

0000 Healthy Choice Entree

Second Quarter 2010 Training

Calisthenics at 1300, 1800 and 2300 (Day 1, Pull-Ups and Squats; Day 2, Push-Ups and Leg Lifts)
2300 Daily: alternate between runs and kettlebell training.

Goal for 30 April 2010: 20 each calisthenic, 3/day
Weight: 200 lbs

Goal for 31 May 2010: 35 each calisthenic, 3/day
Weight:195 lbs
Begin practicing Snatches/C&J w/kettlebell

Goal for 30 June 2010: 50 each calisthenic, 3/day
Weight: 190 lbs
Ready for next level of kettlebell training

April APFT, 2010

Push-Ups: 40
Sit-Ups: 50
Two-Mile Run: 17:19

Neck: 15.5
Waist: 37.5

Passed, with a score of 202.

Goals for April

By 30 April, 2010:

Full Push-Up x 20 (5/day)
Half-Squat x 50 (5/day)
Half-Pull-Up x 15 (5/day)
Flat Frog Raise x 15 (5/day)

Three-mile run in 27 min

Learn complete Yang Old Frame Short Form
Test Level 3 & 4 Hapkido

By 30 June, 2010:

Close Push-Ups x 20
Close Squats x 20
Close Pull-Ups x 10
Hanging Knee Raises x 15

Three-mile run in 26 minutes

Hard-Style Kettlebell Certification

By 31 December, 2010:
One-Arm Push-Up x 5/arm
One-Leg Squats x 5/leg
One-Arm Pull-Up x 1/arm
Hanging Straight Leg Raises x 5

Three-mile run in 24 minutes

Test Level 5 & 6 Hapkido
NRA Personal Protection in the Home Instructor Certification
Missouri CCW Instructor Certification

22 March-27 March Workout

1300 Relaxation Response (10 minutes)
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
Stretch
Protein Shake, Tribex x 2, Hydroxycut x 3

1600 Autogenic Training
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
Stretch

1900 Autogenic Training
Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20
Stretch
Protein Shake, Tribex x 2, Hydroxycut x 3

2200 Autogenic Training
Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20
Stretch

0100 Relaxation Response (10 minutes)
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
M/W/F: Two-Mile run T/Th: Interval Run Sat: Four-Mile Run

0200 Dinner

0400 New Hermetics
GABA x 2, Bed

Saturday, 06 March 2010

1300 Assisted Pull-Ups x 4, x 3, x 2

1400 20 oz Pepsi

1500 Autogenic Training
Assisted Pull-Ups x 1

1900 (meal)
Hydroxycut x 2, Tribex x 2

2300 Relaxation Response

2320 Assisted Pull-Ups x 1
Sit-Ups x , x , x
PACE Run ( : )

0000 (meal)

0100 Autogenic Training
Assisted Pull-Ups x 1

0300 Autogenic Training
Assisted Pull-Ups x 1

Best Book on Physical Fitness Ever

Convict Conditioning, a new book published by Dragon Door press, uses calisthenics to build strength rather than as a sort of really repetitive aerobics. It has programs to take anyone from doing a few push-ups against a wall, to doing dozes of one-arm push-ups, one-arm pull-ups, etc.

I recommend it very highly, and especially in conjunction with another Dragon Door book, "The Naked Warrior."