tag:blogger.com,1999:blog-286906672011-11-27T19:16:41.702-06:00This is my workout and nutrition journal.Gnostic Paladinnoreply@blogger.comBlogger1451100tag:blogger.com,1999:blog-28690667.post-66594197730542674402011-06-27T14:40:00.003-05:002011-07-10T18:39:37.878-05:00

1200. Strength and Conditioning PT -4 Minute Fitness -Daily Seven Monday/Thursday 30 wide-grip push-ups Superset 3 x 50 wall push-ups with 3 x 50 shoulderstand squats Tuesday/Friday 30 sit-ups Superset 3 x 40 vertical pulls with 3 x 40 knee tucks Wednesday/Saturday 30 minutes jump rope1300. Meal I1600. Meal II1900.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-23728795926108742862010-11-25T21:17:00.003-06:002010-11-25T21:22:17.169-06:00

Push-Ups 50Sit-Ups 632-Mile Run 16:43 Total Score: 237

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-27301809284226048992010-11-14T20:50:00.002-06:002010-11-14T20:54:43.209-06:00

(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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-45874059102226285002010-10-11T06:18:00.002-05:002010-10-11T06:25:06.028-05:00

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 Raw0900 1 scoop Gold Standard Whey; 1 scoop Super Seed1200 1 scoop Gold Standard Whey; 1 scoop Metamucil1500 1 scoop Gold Standard Whey; 1 scoop Super Seed; 1 cap Fish

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-50160401252385601572010-09-23T06:28:00.000-05:002010-09-23T06:29:48.003-05:00

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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-83313169374487898432010-09-20T05:51:00.002-05:002010-09-20T05:56:44.062-05:00

0400: Morning Cleanse (x2), Oxy (x2), PowerFull (x2), 1 scoop Jack3dPush-Ups 30/5/5 (206.4 lbs)0430: Edgewood Drive Run: 48 min (658 kcal)0530: 1 scoop Whey1100: 1 scoop Whey1600: Evening Cleanse (x2), liquid multiHealthy Choice: I'm starting to feel good about this run.I also ran on Saturday, but didn't log it.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-47976998506099721032010-09-16T17:30:00.003-05:002010-09-17T05:40:52.035-05:00

0400 Morning Cleanse (x2); OxyElite Pro (x2); PowerFULL (x2); Jack3d (1 scoop)Push-Ups x20; Sit-Ups x 20; Edgewood Drive Run @ 51 min0600 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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-8031838145795190572010-09-16T08:49:00.006-05:002010-09-16T17:36:04.356-05:00

0700 Morning Cleanse (x2); OxyElite Pro (x2); PowerFUll (x2); Jack3d (1 scoop)Push-Ups x30; Sit-Ups x 30; Edgewood Drive Run @ 52 min0800 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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-74014147886260727952010-09-04T23:33:00.003-05:002010-09-04T23:39:21.721-05:00

0600 20 push-ups, 20 sit-upsMeal I: whey Protein, cleanse products0830 20 push-ups1100 20 push-upsMeal II: whey protein, cleanse products1330 20 push-ups1500 20 push-ups, 20 sit-ups Taos runMeal III: healthy choice dinner and soup

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-51308130518018099872010-09-03T04:41:00.004-05:002010-09-03T04:48:16.355-05:00

0400: CleanseSmart Morning (x2)Bodyweight: 2xx lbsSit-Ups: 6/9/6/6/(9)Half-Squats: 5 x 5 Flat Knee Raises: 5 x 50500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrateFiberSmart x3, OilSmart x1, T-Bomb II x21100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/OrnithineFiberSmart x3, OilSmart x1, T-Bomb II x21600: Elliptical PACE 5/6/7/81700: SubwayFiberSmart x3,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-77382286474691043002010-09-02T19:49:00.012-05:002010-09-03T04:47:29.067-05:00

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 FAILED0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate FiberSmart x3, OilSmart x1, T-Bomb II x21100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine FiberSmart x3, OilSmart

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-36182838370997286082010-08-26T21:21:00.009-05:002010-08-30T05:25:19.858-05:00

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 x21100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed 1 scoop Aginine/Ornithine FiberSmart x3,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-73799804537341340072010-08-26T21:16:00.009-05:002010-08-30T05:24:58.665-05:00

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 x21100: 1 scoop RAW Meal

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-23248894810643129752010-08-26T21:15:00.030-05:002010-08-30T06:02:34.620-05:00

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 x11100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed 1 scoop Aginine/Ornithine FiberSmart x3, OilSmart x1,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-40708375513905520632010-08-26T21:15:00.027-05:002010-08-30T05:24:12.302-05:00

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 x21100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed 1 scoop Aginine/Ornithine FiberSmart x3, OilSmart x1,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-55732987024852758682010-08-26T21:14:00.008-05:002010-08-30T05:23:52.679-05:00

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: 100600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed, 1 scoop creatine monohydrate FiberSmart x3, OilSmart x1, T-Bomb II x21100: 1 scoop RAW Meal

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-58196294136768189852010-08-26T20:51:00.010-05:002010-08-30T05:23:26.315-05:00

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: 30600: 1 scoop RAW Meal Replacement, 1 scoop Super Seed, 1 scoop creatine monohydrate FiberSmart x3, OilSmart x1, T-Bomb II x21100: 1 scoop RAW Meal Replacement, 1 scoop Super Seed 1 scoop Aginine

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-24740326701365294252010-05-05T11:42:00.003-05:002010-05-05T12:26:46.531-05:00

1100 Full Push-Up/Full Squat Ladders (Superset) 3x31200 1 Activia Yogurt1500 4 celery stalks1800 1 Activia Yogurt2100 Almonds2300 Interval Run0000 Healthy Choice Entree

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-84188173690846315582010-04-22T02:38:00.002-05:002010-04-22T02:45:14.716-05:00

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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-72594046957316023772010-04-22T02:36:00.001-05:002010-04-22T02:38:36.389-05:00

Push-Ups: 40Sit-Ups: 50Two-Mile Run: 17:19Neck: 15.5Waist: 37.5Passed, with a score of 202.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-22482296831320835052010-03-30T00:05:00.002-05:002010-03-30T00:22:00.453-05:00

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 minLearn complete Yang Old Frame Short FormTest Level 3 & 4 HapkidoBy 30 June, 2010:Close Push-Ups x 20Close Squats x 20Close Pull-Ups x 10Hanging Knee Raises x 15Three-mile run in 26 minutesHard-Style Kettlebell

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-29104667233279862702010-03-23T11:49:00.003-05:002010-03-25T02:36:27.848-05:00

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 31600 Autogenic Training Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2 Stretch1900 Autogenic Training Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20 Stretch Protein Shake, Tribex x 2,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-74875965572189800262010-03-06T14:29:00.002-06:002010-03-06T14:39:09.869-06:00

1300 Assisted Pull-Ups x 4, x 3, x 21400 20 oz Pepsi1500 Autogenic Training Assisted Pull-Ups x 11900 (meal) Hydroxycut x 2, Tribex x 22300 Relaxation Response2320 Assisted Pull-Ups x 1 Sit-Ups x , x , x PACE Run ( : )0000 (meal)0100 Autogenic Training Assisted Pull-Ups x 10300 Autogenic Training Assisted Pull-Ups x 1

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-3951257539319124442010-01-22T20:35:00.001-06:002010-01-22T20:38:34.832-06:00

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."

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-1237508749630790122009-12-22T09:47:00.002-06:002009-12-22T09:53:20.304-06:00

0800 Physical TrainingElevated Push-Ups x 10, 7Elevated Wide Grip Push-Ups x 8, 5Push-Ups x 7, 3Wide Grip Push-Ups x 10, 5Sit-Ups x 20, 150900 Protein Shake1400 Protein Shake1800 Physical Training40 minutes x 5.2 mph1900 Dinner

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-15783865910666389772009-12-18T09:16:00.003-06:002009-12-18T12:18:01.113-06:00

0900 Physical TrainingAssisted Pull-Ups x 2, 2; Assisted Chin-Ups x 3, 3; Assisted Parallel Pull-Ups x 1, 1Hanging Knee Raises x 2, 20930 Protein Shake1400 Protein Shake1800 Stair Climber40 min x lvl 51900 Tuna Salad2300 Hard Apple Cider

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-40306231322016376902009-12-18T09:12:00.003-06:002009-12-18T12:15:56.691-06:00

0900 Physical TrainingPush-Ups x 10, Wide-Grip Push-Ups x 100930 Protein Shake1400 Protein Shake1800 Treadmill45 min x 5.0 mph; 617 cal, 3.61 miles1900 Mongolian Beef2300 Woodchuck Draft Cider x 2

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-43359890329119327192009-12-16T20:52:00.001-06:002009-12-16T20:54:55.449-06:00

0800--Physical TrainingAssisted Pull-ups: x1Assisted Chin-Ups: x315 min Hapkido practice0900--Protein Shake1400--Protein Shake1800--Physical TrainingStair Climber 30 min @ lvl 5; 303 Cal1900--Dinner8 pcs Tequila Lime Chicken

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-9291536532009157852009-12-15T19:58:00.001-06:002009-12-15T20:04:09.019-06:00

0800 Physical Training12 minutes KB SwingsElevated Push-Ups--x6, x5Elevated Wide-Arm Push-Ups--x5, x5Push-Ups--x5, x5Wide-Arm Push-Ups--x5, x4Sit-Ups--x15, x110900 Protein Shake1 scoop Matrix protein, 1 scoop green food, 1 tbsp flax oil, 1 tbsp liquid multivitamin1400 Protein Shake1 scoop Matrix protein, 1 scoop Beyond Seed fiber, 1 tbsp flax oil, 1 tbsp Cal/Mag/Zinc liquid1800 Physical

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-39476758035416553102009-12-12T12:49:00.000-06:002009-12-12T12:51:07.265-06:00

Morning: 5 min kettlebell get-ups, 5 elevated push-ups, 5 elevated wide-grip push-ups, 5 push-ups, 5 wide-grip push-upsEvening: 20 min treadmill 7.0 mph (x min initial)

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-19309991429383652072009-12-12T12:47:00.001-06:002009-12-12T12:49:15.687-06:00

Morning: 12 min kettlebells (3 min); 2 assisted pull-ups, 2 assisted chin-ups, 4 attempted knee raise to chinEvening: 20 minute stair-climber on level 5

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-38029832714590577712009-08-12T02:46:00.000-05:002009-08-12T02:47:21.917-05:00

5 laps in 11:09

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-48652261988839761942009-06-23T08:25:00.002-05:002009-06-23T08:30:56.731-05:00

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.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-2366887298974038582009-06-23T08:23:00.002-05:002009-06-23T08:25:12.085-05:00

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. :)

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-68600387440932729872009-06-23T08:22:00.001-05:002009-06-23T08:23:37.504-05:00

0500: Sit-Ups 30, Interval Run0600: Protein1000: Protein1400: Pecans1700: 12 min swings w/16 kg kettlebell

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-18348126185533173942009-06-23T08:21:00.002-05:002009-06-23T08:22:24.757-05:00

0500: Sit-Ups 30, 2-mile run (untimed)0600: Protein1000: Protein1400: 1 handful pecans1700: 5 min get-ups w/16 kg kettlebell

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-54943653496402422482009-06-23T08:19:00.001-05:002009-06-23T08:21:00.265-05:00

0500: Push Ups 21/5/4, 2 miles on treadmill @ 6.7 mph0600: Protein1000: Protein1400: 1 handful pecans

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-74889450509101063222009-06-12T08:37:00.001-05:002009-06-12T08:37:22.660-05:00

test post, blogging by e-mail

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-13237632192608152562009-06-07T04:38:00.002-05:002009-06-07T04:41:23.922-05:00

Weight: 213.2 lbs0600: 23 oz whey protein, multivitamin, probiotic, ubiquinone1000: 23 oz whey protein1400: handful of pecan halves1800: bowl of mixed ground turkey/kidney beans/salsa, multivitamin, digestive enzymes2100: GABA (3)

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-49173857407742168352009-06-05T06:23:00.008-05:002009-06-06T05:47:11.828-05:00

0500: Military PT TrainingPush-Ups 15/5/5/5; 4 laps 09:31:28 0600: 20 oz Whey Protein; Multivitamin; Probiotic; Ubiquinone1000: 20 oz Whey Protein1400: Handful of Pecan Halves1700: Kettlebell/Martial Arts Training15 minute clean practice; 5 minute get-up workout1800: 2 scrambled eggs w/ hot sauce; 1/2 cup oats; Multivitamin; Digestive Enzymes

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-22128787003156345372009-06-05T05:44:00.011-05:002009-06-05T06:31:41.620-05:00

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; Multivitamin1000: 20 oz Whey Protein1400: handful of pecan halves1700: 10 minute practice kettlebell cleans; 12 minutes kettlebell swings workout; 10 repetitions of all white belt hapkido techniques on each side1800: small salad w/

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-65556967175085543592009-04-15T19:36:00.002-05:002009-04-15T19:38:54.676-05:00

I have quite a bit of footage from the Tea Party; I have to edit it down. In fact, I ran out battery half way through the event. Wait for it... !

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-11125260079339924112009-04-08T13:28:00.003-05:002009-04-08T13:49:24.530-05:00

1000 Morning PTPush-Ups: 16 Sit-Ups: 16 Pull-Ups: 1Jump Rope: 50 secondsRelaxation Response: 10 minutes1100 Meal IProtein Shake, FRS, GNC Multi Gold, probiotic1500 Meal IIProtein Shake, Whole Food Powder, Caltrate Plus1900 Meal III1 Apple, GNC Multi Gold2200 Evening PTPractice Turkish Get-Ups (26 lb)Hapkido Training2300 Meal IVLean ground beef, salsa, organic kidney beansV-8 Fusion Light,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-77675153480374138002009-04-07T11:09:00.003-05:002009-04-08T13:48:46.725-05:00

1000 12 Push-Ups, 12 sit-Ups1100 1 scoop Soy Protein, 1 serving FRS, 1 scoop Veggie PowderMultivitamin, Probiotic1500 1 scoop Soy ProteinCalcium1900 1 appleMultivitamin2200 Kettlebell Practice (Swings), Kali training2300 2 Turkey brats, sauerkrautCalcium, Enzymes

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-12779096423018442992009-03-18T11:10:00.001-05:002009-03-18T11:13:45.375-05:00

T/F: Kettlebells, Interval on Stairclimber, StretchingW/S: PU/SU x 20, Tempo Run (6.2 mph @ 1.0 incline x 20 min), Flexibility DevelopmentTh/Su: PU/SU x 20, Distance Run (4.2 miles on a course), Stretching

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-16399235673384901642009-02-06T08:41:00.002-06:002009-02-06T08:47:45.809-06:00

I've got two really great, 13-week training schedules made out. One emphasizes running and calisthenics, the other emphasizes strength and power.Unfortunately, I'm not in good enough shape to use them yet. :(For right now, I'm doing the closest approximation to the training routine that I did in Columbia (before I moved) that I can manage: As soon as I get up, I do either 50 push-ups or 50

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-50848486121363405932009-02-03T21:40:00.000-06:002009-02-03T21:41:14.537-06:00

Push-Ups/Sit-Ups 4 sets of 45 secondsThree miles at 6.6 mph

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-35728551228492733002009-02-03T21:39:00.000-06:002009-02-03T21:40:26.695-06:00

Kettlebell Beginner II (26 lb)20 minutes stationary bike

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-61239469590854743892009-01-29T20:20:00.001-06:002009-01-29T20:22:05.317-06:00

Strength Training:Daily Seven x 2026 lb kettlebell, Beginner IIEndurance Training:Interval Run, Elliptical Trainer Level I, base speed 6.0

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-53194692118570322652009-01-28T19:18:00.002-06:002009-01-28T19:28:05.440-06:00

2200 Strength Training35 lb Kettlebell, Beginner I0800 Endurance TrainingCalisthenicsPush-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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-63925562773902304662009-01-28T19:17:00.001-06:002009-01-28T19:18:38.473-06:00

Interval Training (Elliptical); 2.1 miles, 191 calBase Speed 6.0Repeat Thursday, move up to 6.5 next week

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-76142575612503228322009-01-21T13:21:00.001-06:002009-01-21T13:22:08.400-06:00

Morning Workout:Kettlebell Beginner II, 26 lbEvening Workout:

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-89336218564512510942009-01-21T12:52:00.000-06:002009-01-21T13:21:23.083-06:00

Workout:Squat (115x5), 135x5, 145x3, 156x5Bench Press 95x5, 115x3, 135x4Lat Pull-down (Pronated) 150x5, 150x2

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-39545339746563518012009-01-21T12:50:00.002-06:002009-01-21T12:52:23.492-06:00

Workout:Push-Ups (30 seconds): 19/9/8Sit-Ups (30 seconds): 16/14/15Treadmill, level 1, 3 miles 28:31, 512 cal burned

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-55662999311649321032009-01-14T13:50:00.001-06:002009-01-14T13:51:12.155-06:00

1300 Daily Seven (21:57)I'll need to set new goal times for the quarter! :)

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-25613348789055757492009-01-10T09:50:00.003-06:002009-01-10T09:55:25.564-06:00

0900 Meal IDoritos with bean dip, 1 liter Pepsi1300 Relaxation Response (20 minutes)Read first fifteen verses Genesis1400 Meal IIDoritos with bean dip1900 Meal IIICampbell's Select Harvest Soup, Today is non-training day.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-7252313398978050062009-01-09T08:52:00.006-06:002009-01-10T09:50:38.039-06:00

0800 Relaxation Response (20 minutes)0830 Strength TrainingDaily Seven x 20 (29:15)0900 Meal IThree scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS1300 Endurance Training3 sets of push-ups/sit-ups, 30 seconds each:Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.030 min total, 490 cal burned1400 Meal IIProtein Shake1600 Self-Hypnosis1800 Skill

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-81197966219321576472009-01-08T14:03:00.003-06:002009-01-09T08:59:32.579-06:00

1300 Daily Seven x 201400 3 scrambled eggs, 8 oz V-8 Fusion, 2 oz FRS1800 Hapkido1900 Campbell's Select Harvest Soup, 3.5 oz chicken0000 "Angry Whopper" meal with large Coke

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-38815590167367177462009-01-07T09:34:00.004-06:002009-01-07T09:47:29.583-06:00

1300 Strength TrainingUSMC Daily Seven x 20Kettlebell (26 lb), Beginner II1400 Protein Shake1600 Relaxation Response (20 minutes)1800 Skill TrainingHapkido levels 1 & 21900 Soup2300 Endurance TrainingPush-Ups & Sit-Ups, 30 seconds eachSet 1: / Set 2: / Set 3: /2.25 mile Interval Run on track0000 Eggs & Oats0400 Autogenic Training

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-87751108925048772602009-01-06T10:00:00.003-06:002009-01-06T10:10:29.648-06:00

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 setsTurkish Get-Up x 5/hand1-Hand Clean & Press x5/hand x2 sets1-Leg Deadlift x5/leg x2 setsLunges x 10/leg x2 sets1-Hand Snatch x5/hand x3 setsFront Squat x10 x2 sets2-Hand Swings x201400: Meal I (2 eggs, 3/4

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-25213963887575706912009-01-06T09:55:00.002-06:002009-01-06T09:59:37.630-06:00

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 1Meal I: 2 eggs, V-8 Fusion Acai Mix, FRSMeal II: Mongolian beef, Hot & Sour SoupMeal III: Leftovers

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-48477134478570141042009-01-06T09:44:00.002-06:002009-01-06T09:54:06.016-06:00

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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-22695592200918502432009-01-03T08:12:00.002-06:002009-01-03T08:13:38.460-06:00

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.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-27146264190924357032009-01-02T08:51:00.007-06:002009-01-03T08:11:15.805-06:00

0745 1 serving FRS concentrate in orange juice0800 30 push-ups, 30 sit-ups, two miles at 08:57/mile (1.0 elevation), 308 calories burned1400 1 serving FRS concentrate in orange juice1900 Taco Bell Meal I w/ Pepsi (I broke down out of BOREDOM!) :-(2000 Hapkido trainingToday 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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-24173543287713967812009-01-01T11:10:00.004-06:002009-01-01T11:20:43.716-06:00

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

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-29329583278068161392008-12-27T12:38:00.002-06:002008-12-27T12:43:03.556-06:00

0800 WeightsParallel Squat 135 x 10, 145 x 10Bench Press 95 x 10, 95 x 8Stiff-leg Deadlift 45 x 10, 45 x 10Much better than last time!0900 Meal ICampbell's Select Harvest Soup, 20g Soy Protein1100 Relaxation Response 15 minutesI felt more relaxed this time. Whether it's practice, or fatigue from lifting weights, I don't know.1200 Meal IIProtein Shake1500 Meal IIICampbell's Select Harvest

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-87399777341331127712008-12-23T01:07:00.009-06:002008-12-24T11:37:40.545-06:00

Merry Christmas!1100 Strength TrainingSquat (120 x 5), 145 x 4, 145 x 3Bench Press 95 x 10, 95 x 6Power Clean 90 x 3, 90 x 0Holy friggin' wussies, Batman! In high school, I'd run a couple of miles, then come in and max out my squat at 285! Now, I can't push 145 up five times because I'm still sore from running two days ago? Oh, this can't stand. This is changing fast. I've spent so long

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-7189972371442009962008-12-21T13:20:00.006-06:002008-12-22T18:13:21.005-06:00

1100 Strength Training (12 kg kettlebell)2H Swing x 101H Swing x 10/Arm1H Clean x 5/Arm x 2 setsGet-Up x 3/Arm1H Military Press x 5/arm x 2 setsDeck Squats x 10Front Squats x 5 x 2 setsFelt good, but kicked my heinder. Especially the ones I wouldn't expect to--the Turkish Get-Ups and Deck Squats. Also, I find that my left wrist hurts more than my right wrist from the kettlebell laying on it,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-9446102180016899812008-12-20T03:58:00.003-06:002008-12-21T13:36:44.435-06:00

0800 Concealed Carry Class!And that's all that really needs to be said. I sure HOPE I PASS... :)UPDATE: I shot the x-ring out of my target with my 9mm Beretta. You should've seen what I did with the .22 revolver--all I heard from the instructor was "that went through the same hole" five times...Unfortunately I didn't get a chance to sleep between work and the class, and there certainly wasn't

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-47997204801188695932008-12-19T13:34:00.003-06:002008-12-20T03:58:11.974-06:00

1300 12 kg Kettlebell2H Swing x 101H Swing x 10/Arm1H Clean x 5/Arm x 2 setsGet-Up x 3/Arm1H Military Press x 5/arm x 2 setsDeck Squats x 10Front Squats x 5 x 2 sets1330 Meal IProtein Shake1600 Relaxation Response1800 Hapkido TrainingWhite belt techniques1900 Meal IIMongolian Beef1100 Cardio Training45 minute Treadmill, level 0, 5.0 mphDist:-- Calories:--0000 Meal IIIMongolian Beef0400 Autogenic

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-1277960159255826822008-11-16T01:55:00.002-06:002008-11-16T02:09:29.883-06:00

I'm going through some transitional stuff right now, and won't be blogging much for the next six weeks. I will be adhering to the following schedule, which is designed around my new work shift:0800: Morning PTWed/Thu/Sat/Sun- 40 Push-ups, 40 Sit-ups, Four-mile runFri/Mon- Neck strength, Pull-up training0930: BreakfastProtein Shake1100: Morning Meditation20 minutes of Relaxation Response1500:

Gnostic Paladinnoreply@blogger.com1tag:blogger.com,1999:blog-28690667.post-76477508032064997742008-11-04T05:39:00.004-06:002008-11-04T17:45:46.358-06:00

0500 NO2 x 5, Alpha Male x 10530 Daily Seven x 15, Kettlebell Swings0600 Meal IShake A0630 CE2 x 21000 Meal IIChef Boy-r-Dee Cheeseburgeroni1330 NO2 x 5, Alpha Male x 11400 Meal IIIShake B1430 CE2 x 21730 Relaxation Response1800 Meal IVI skipped my run today so that I could exercise my right to VOTE!

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-39643569815258031492008-10-28T19:33:00.002-05:002008-10-28T19:38:10.569-05:00

0500 Kettlebell TrainingGet-Ups (5 min)Stretching0530 NO2 x 5, Alpha Male x 10600 Meal IShake A, multivitamin0630 CE2 x 21000 Meal II1330 NO2 x 2, Alpha Male x11400 Meal IIIShake B, multivitamin1430 CE2 x 21630 Relaxation Response1700 APFT Training35 Sit-UpsTwo-Mile RunStretching1800 Meal IV

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-54837599222516328392008-10-27T21:51:00.007-05:002008-10-28T10:41:35.696-05:00

0800 Meal I Shake A1100 Meal II1430 (NO2 x 2, Alpha Male x 1)1500 Meal IIIShake B1530 (CE2 x 2)1700 Physical Training I () 35 Push-Ups, Interval Run (00:00)2000 Meal IVShake B

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-7628806938713911862008-10-26T15:36:00.003-05:002008-10-27T21:51:41.076-05:00

Bodyweight: 210.60600 Meal IShake A1100 Meal IITaco Bell Meal I1600 Meal IIIShake B1700 Physical Training35 Sit-Ups, Edgewood Drive Run2100 Meal IVShake B

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-16151092674197932532008-10-25T05:02:00.005-05:002008-10-26T15:36:01.708-05:00

Bodyweight: 211.80555 NO2 x 5, Alpha Male x 10600 Kettlebell TrainingRight-Hand Swings x 10Left-Hand Swings x 10 0630 Meal IShake A, Multivitamin0700 CE2 x 21100 NO2 x 2, Alpha Male x 11130 Meal II(?)1200 CE2 x 21530 Relaxation Response1600 Meal IIIShake B, Multivitamin1700 APFT Training35 Push-Ups, Two-Mile run (18:28)2100 Meal IVShake B2200 Autogenic Training

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-28343179107847239992008-10-24T16:25:00.003-05:002008-10-25T05:02:03.611-05:00

0600 NO2 x 5, Alpha Male x 10630 Meal IShake A, multivitamin1100 Meal IISalad, 20 oz Pepsi1600 Meal IIIBagel1700 APFT Training50 Sit-Ups, Interval Run2100 Meal IVTaco Bell Steak Burrito ComboI didn't time the run (but I did find my new stop watch!), but it felt good. I think I'm going to keep my APFT training in the afternoon--I just can't get psyched up for it in the early mornings. I've

Gnostic Paladinnoreply@blogger.com1tag:blogger.com,1999:blog-28690667.post-80463270299059171402008-10-23T06:55:00.003-05:002008-10-23T14:25:24.979-05:00

0500 NO2 x 5, Alpha Male x 10515 40 partial push-ups0530 Physical Training ITwo-mile run (time unk; felt good)0600 Meal IShake AStretching0630 CE2 x 20930 Meal IIOmelet1100 Physical Training IINeck work, pull-ups1230 NO2 x 5, Alpha Male x 11300 Meal IIIOmelet1330 CE2 x 2

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-66715722475222865372008-10-23T06:54:00.001-05:002008-10-23T06:54:59.069-05:00

Off

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-81256020291724854152008-10-19T11:17:00.006-05:002008-10-21T06:11:43.329-05:00

0500 Physical Training I (NO2)Daily Seven x 15, Interval Run (24:52)0600 Meal I Shake A0630 (CE2)0930 Meal IIShake B1100 Physical Training IIMan-Maker (12 kg kettlebell) 1230 (NO2)1300 Meal IIISalad1330 (CE2)1600 Relaxation Response1630 Meal IVShake B1700 Physical Training IIIDog Brothers Martial Arts1930 Volunteer with McCain Campaign tonight2000 Meal VDinner2100 Autogenic Training (6 OXO)

Gnostic Paladinnoreply@blogger.com3tag:blogger.com,1999:blog-28690667.post-19084446187754513912008-10-16T20:09:00.005-05:002008-10-21T06:01:55.299-05:00

0500 Spiritual Training IRelaxation Response0530 Physical Training I (NO2)Alternate sets of Push-Up/Sit-Up: 3 x 1526 lb Kettlebell Man-Maker (12 min)Grip Training: CoC Trainer 5 x 5 per handStretching0600 Meal IProtein Shake A0915 Alternate sets of Push-Up/Sit-Up: 3 x 150930 Meal IIProtein Shake B1245 Alternate sets of Push-Up/Sit-Up: 3 x 15 (NO2)1300 Meal III Salad & V-8 Splash1430 Physical

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-89574395993424901142008-10-16T05:16:00.006-05:002008-10-16T20:09:02.334-05:00

0500 Physical Training IDaily SevenKettlebell TrainingNeck TrainingStretching0545 Spiritual Training IRelaxation Response0600 Meal I (multivitamin, NO2)Protein Shake A0930 Meal IIProtein Shake B1300 Meal III (NO2)Salad & V-8 Splash1630 Meal IV (Multivitamin)Protein Shake B1900 Physical Training IIAPFT TrainingStretching2000 Meal V?2100 Spiritual Training II (6-OXO)Autogenic TrainingI did much

Gnostic Paladinnoreply@blogger.com1tag:blogger.com,1999:blog-28690667.post-22522305006542321972008-10-14T13:25:00.001-05:002008-10-14T23:15:35.907-05:00

I've decided that the 35-pounder is just too heavy for me to start out with. Maybe if I were 10 years younger, or not on a government-mandated program of middle-distance running and calisthenics, it wouldn't be a problem. As is, I'm dropping down a size to the 26-pounder and hoping that I'll be able to do full workouts that way. It may take me a bit longer to get my RKC certification, but it

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-24467947551981177792008-10-12T17:39:00.009-05:002008-10-15T23:57:04.796-05:00

0500 Physical Training IDaily Seven x10Kettlebell TrainingStretching0545 Spiritual Training IRelaxation Response0600 Meal IProtein Shake A0930 Meal IIProtein Shake B1300 Meal IIISalad & V-8 Splash1500 Physical Training IIAPFT TrainingStretchingI'm still recovering from my birthday weekend. I barely finished my morning training and fell asleep soon after work. I find that if I stay up one night,

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-46901122387950089602008-10-12T17:26:00.010-05:002008-10-14T23:15:00.672-05:00

0500 Physical Training IDaily Seven x10Kettlebell TrainingStretching0530 MRI NO2 (x5)0545 Spiritual Training IRelaxation Response0600 Meal IProtein Shake AGNC Ultra Mega Gold Multivitamin (1)0930 Meal IIProtein Shake B1230 MRI NO2 (x5)1300 Meal IIISalad & V-8 SplashGNC Ultra Mega Gold Multivitamin (1)1500 Physical Training IIAPFT TrainingStretching1630 Meal IVProtein Shake B2000 Meal VDos

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-56074226672232726462008-10-12T17:23:00.003-05:002008-10-12T17:41:49.834-05:00

My APFT training for October 2008 will follow this schedule:Tuesday:50 single-count push-ups2.25 mile Interval RunWednesday:50 single-count sit-ups2 mile Tempo runThursday:50 single-count push-ups6.5 mile Distance runFriday:50 single-count sit-ups2.25 mile Interval RunSaturday:50 single-count push-ups2 mile Tempo RunSunday:50 single-count sit-ups6.5 miles Distance Run

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-55726125114035833522008-10-12T17:16:00.004-05:002008-10-12T17:42:04.489-05:00

My kettlebell training for October 2008 will be performed with a 35 lb kettlebell, using the following routine:Tuesday/Friday: Two-Arm Swings x10Wednesday/Saturday: Right-Arm Swings x10Left-Arm Swings x10Right-Arm Swings x10Left-Arm Swings x 10Thursday/Sunday:Deck Squats x10

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-26124357213674045342008-10-12T17:09:00.005-05:002008-10-12T17:50:53.586-05:00

The USMC Daily Seven is a series of seven calisthenic exercise, each done for a prescribed number of four-count repetitions. So, for example, a "four-count push-up" begins in the up position. The count is down (one), up (two), down (three), up (four); ending in the up position to begin four-count push-up number two. The multiple after "Daily Seven" (i.e., "x10") is how many of each exercise is

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-19780224863482718352008-10-11T01:53:00.005-05:002008-10-11T02:04:08.529-05:00

Bodyweight: % Fat:0400: Endurance Training50 Push-Ups2 mile Tempo run 00:00 0500 Meal I (GNC Ultra Mega Gold multivitamin, NO2)Protein Shake A0830 Meal IIProtein Shake B1200 Meal III (NO2)Salad, V-8 Fusion1530 Meal IV (GNC Ultra Mega Gold multivitamin)Protein Shake B1630 Strength Training35 lb kettlebell1900 Meal V2000 Self-Hypnosis (6 OXO)Happy birthday to me...

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-22264550510557999712008-10-11T01:51:00.001-05:002008-10-11T01:53:35.050-05:00

0700 Omelet1200 Chili1800 Burritos CarnitasNo training or supplements today; just rest. I'll pick up training tomorrow.

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-45803106705727934462008-10-08T16:39:00.010-05:002008-10-11T01:51:33.723-05:00

Body Weight: 209.2 % Fat:290400 Endurance Training30 Push-Ups30 Sit-Ups4.2 mile Distance Run 44:3215 minute stretching0530 Meal I (GNC Ultra Mega Gold multivitamin, NO2)Protein Shake A0830 Meal IIProtein Shake B1200 Meal III (NO2)Salad, V-8 Fusion1530 Meal IV (GNC Ultra Mega Gold multivitamin)Protein Shake BSo, I've made what I hope will be the last changes to my PT schedule for this

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-42696915138333480522008-10-08T06:14:00.012-05:002008-10-09T05:51:06.525-05:00

Bodyweight: 211.6 0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)Protein Shake A0930 Meal IIProtein Shake B1300 Meal III (NO2)Salad, V-8 Fusion1630 Meal IV (GNC Ultra Mega Gold multivitamin)Protein Shake B1730 Endurance Training4.2 mile Distance Run ??:??15 minute stretching2000 Meal V1 box of raisins2000 Self-Hypnosis (6 OXO)I slept in this morning since I was still exhausted

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-92204378375927595442008-10-06T12:06:00.004-05:002008-10-12T17:42:42.126-05:00

1 Scoop GNC Whey Protein2 Tbsp GNC Super Flax Meal1 Tbsp Psyllium Husk FiberTotal Protein: 24Total Carbohydrate: 9.5--Sugar: (2)--Fiber: (13) Total Fat: 6.5--Saturated: (1.5)--Polyunsaturated: (4)--Monounsaturated: (1)--Trans: (0)Total Calories: 190

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-18364950954725391092008-10-06T11:59:00.004-05:002008-10-12T17:43:05.666-05:00

1 Scoop GNC Whey Protein1 Scoop GNC SuperFoods Supreme2 Tbsp GNC Super Flax MealTotal Protein: 26Total Carbohydrate: 23--Sugar: (6)--Fiber: (9) Total Fat: 7--Saturated: (1.5)--Polyunsaturated: (4)--Monounsaturated: (1)--Trans: (0)Total Calories: 260

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-53232076427858563442008-10-06T08:55:00.016-05:002008-10-08T16:37:10.662-05:00

Bodyweight: 213.8 %fat: 30.00500 Strength Training6 Pull-Ups (Partials), 30 CrunchesKettlebell Workout (35 lbs):Right Arm Swing x10, Left Arm Swing x10 (Repeat)Right Arm Clean & Press x5, Left Arm Clean & Press x5 (Repeat)05 minute stretching0545 Relaxation Response0600 Meal I (GNC Ultra Mega Gold multivitamin, NO2)Protein Shake A0930 Meal IIProtein Shake B1300 Meal III (NO2)Salad, V-8

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-42191761919272543662008-10-06T08:15:00.015-05:002008-10-06T20:09:24.113-05:00

Well, the good news is that I've gotten plenty of good recuperation so far this weekend. The bad news is that I slept through my morning workout and first meal of the day...0930 Meal IIProtein Shake B1300 Meal IIIlarge salad with hard-boiled egg and Roquefort dressing1630 Meal IV (GNC Ultra Mega Gold multivitamin)Protein Shake B2000 Meal VNachos Bellgrande w/ large Pepsi (Taco Bell)2200

Gnostic Paladinnoreply@blogger.com5tag:blogger.com,1999:blog-28690667.post-44387210083523353672008-10-01T18:07:00.006-05:002008-10-04T00:06:23.447-05:00

0400 PT50 Sit-Ups, Two-mile run0500 Meal I--1 GNC multivitamin (gold), 1 scoop GNC whey protein powder, 1 scoop GNC whole foods powder, 2 tbsp flax meal1100 Meal II--1 GNC multivitamin (gold), 1 scoop GNC whey protein powder, 1 tbsp psyllium fiber, 2 tbsp flax meal1700 Meal III--2 slices Domino's "The Meats" thin-crust pizza

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-39890112186391702902008-10-01T18:07:00.005-05:002008-10-03T07:26:25.738-05:00

0600 Meal I--2 fried eggs, 5 slices bacon, V8 Splash1200 Meal II--Salad, V8 Splash1800 Meal III--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Triple-Black

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-77425590047292256602008-10-01T17:56:00.007-05:002008-10-02T13:52:40.095-05:00

This is Week 13 (of the third quarter), which means that it's kind of an "off-week" for me training-wise. I'm not in good enough shape yet to take it completely off, but I'm going nice and slow.0700 Meal I--1/2 Omelet1200 Meal II--Small salad w/bleu cheese dressing1700 Physical Training30 Push-Ups30 Sit-UpsEdgewood Drive jog1800 Meal III--2 slices Domino's "The Meats" thin-crust pizza, 1

Gnostic Paladinnoreply@blogger.com0tag:blogger.com,1999:blog-28690667.post-11344556940122777712008-10-01T17:46:00.007-05:002008-10-06T11:50:01.290-05:00

Back to Basics: My goals were changing so fast for a while that I was having trouble setting them, let alone meeting them! Maybe I'll do better this time around.Short-Term Goals (For October, 2008):Fiscal- Pay off expenses from TDYPhysical- APFT 183 (34/38/18:00, 24% bf)Professional- TDY to FMSOMid-Term Goals (For 4th Quarter, 2008):Fiscal- Re-Establish bank balances depleted by TDYPhysical-

Gnostic Paladinnoreply@blogger.com0