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