12 August 2009
23 June 2009
Tuesday, 23 June 2009
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.
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.
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.
15 April 2009
Coming Soon
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... !
08 April 2009
Wednesday, 08 April 2009
1000 Morning PT
Push-Ups: 16 Sit-Ups: 16 Pull-Ups: 1
Jump Rope: 50 seconds
Relaxation Response: 10 minutes
1100 Meal I
Protein Shake, FRS, GNC Multi Gold, probiotic
1500 Meal II
Protein Shake, Whole Food Powder, Caltrate Plus
1900 Meal III
1 Apple, GNC Multi Gold
2200 Evening PT
Practice Turkish Get-Ups (26 lb)
Hapkido Training
2300 Meal IV
Lean ground beef, salsa, organic kidney beans
V-8 Fusion Light, Caltrate Plus, Enzymes
Push-Ups: 16 Sit-Ups: 16 Pull-Ups: 1
Jump Rope: 50 seconds
Relaxation Response: 10 minutes
1100 Meal I
Protein Shake, FRS, GNC Multi Gold, probiotic
1500 Meal II
Protein Shake, Whole Food Powder, Caltrate Plus
1900 Meal III
1 Apple, GNC Multi Gold
2200 Evening PT
Practice Turkish Get-Ups (26 lb)
Hapkido Training
2300 Meal IV
Lean ground beef, salsa, organic kidney beans
V-8 Fusion Light, Caltrate Plus, Enzymes
07 April 2009
Tuesday, 07 April 2009
1000 12 Push-Ups, 12 sit-Ups
1100 1 scoop Soy Protein, 1 serving FRS, 1 scoop Veggie Powder
Multivitamin, Probiotic
1500 1 scoop Soy Protein
Calcium
1900 1 apple
Multivitamin
2200 Kettlebell Practice (Swings), Kali training
2300 2 Turkey brats, sauerkraut
Calcium, Enzymes
1100 1 scoop Soy Protein, 1 serving FRS, 1 scoop Veggie Powder
Multivitamin, Probiotic
1500 1 scoop Soy Protein
Calcium
1900 1 apple
Multivitamin
2200 Kettlebell Practice (Swings), Kali training
2300 2 Turkey brats, sauerkraut
Calcium, Enzymes
18 March 2009
Until the end of March
T/F: Kettlebells, Interval on Stairclimber, Stretching
W/S: PU/SU x 20, Tempo Run (6.2 mph @ 1.0 incline x 20 min), Flexibility Development
Th/Su: PU/SU x 20, Distance Run (4.2 miles on a course), Stretching
W/S: PU/SU x 20, Tempo Run (6.2 mph @ 1.0 incline x 20 min), Flexibility Development
Th/Su: PU/SU x 20, Distance Run (4.2 miles on a course), Stretching
06 February 2009
Until Further Notice...
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 sit-ups; then I go to the YMCA for 20 minutes on the treadmill at an incline of 1.0. In Columbia, I could actually go somewhere and run--but in Jefferson City there are no good places to run (and the winters are getting too cold, anyway!).
Right now, my run is at 5.5 mph--with a 20 minute run and 5 minute cool-down, that's 360 calories and 2.11 miles. Once I can sustain 20 minutes at 7.0 mph, I'll introduce some variety to my cardio and start training with kettlebells again. Once I can finish 3 miles in under 21 minutes, I'll start in on my GOOD programs.
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 sit-ups; then I go to the YMCA for 20 minutes on the treadmill at an incline of 1.0. In Columbia, I could actually go somewhere and run--but in Jefferson City there are no good places to run (and the winters are getting too cold, anyway!).
Right now, my run is at 5.5 mph--with a 20 minute run and 5 minute cool-down, that's 360 calories and 2.11 miles. Once I can sustain 20 minutes at 7.0 mph, I'll introduce some variety to my cardio and start training with kettlebells again. Once I can finish 3 miles in under 21 minutes, I'll start in on my GOOD programs.
03 February 2009
29 January 2009
Thursday, 29 January 2009
Strength Training:
Daily Seven x 20
26 lb kettlebell, Beginner II
Endurance Training:
Interval Run, Elliptical Trainer Level I, base speed 6.0
Daily Seven x 20
26 lb kettlebell, Beginner II
Endurance Training:
Interval Run, Elliptical Trainer Level I, base speed 6.0
28 January 2009
Wednesday, 28 January 2009
2200 Strength Training
35 lb Kettlebell, Beginner I
0800 Endurance Training
Calisthenics
Push-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
35 lb Kettlebell, Beginner I
0800 Endurance Training
Calisthenics
Push-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
Tuesday, 27 Jan 2009
Interval Training (Elliptical); 2.1 miles, 191 cal
Base Speed 6.0
Repeat Thursday, move up to 6.5 next week
Base Speed 6.0
Repeat Thursday, move up to 6.5 next week
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