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
22 December 2009
18 December 2009
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
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
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
16 December 2009
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
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
15 December 2009
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
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
12 December 2009
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)
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
Evening: 20 minute stair-climber on level 5
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
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