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
Showing posts with label Day 4. Show all posts
Showing posts with label Day 4. Show all posts
16 September 2010
26 August 2010
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
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
05 June 2009
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.
09 January 2009
Friday, 09 January 2009
0800 Relaxation Response (20 minutes)
0830 Strength Training
Daily Seven x 20 (29:15)
0900 Meal I
Three scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS
1300 Endurance Training
3 sets of push-ups/sit-ups, 30 seconds each:
Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13
Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.0
30 min total, 490 cal burned
1400 Meal II
Protein Shake
1600 Self-Hypnosis
1800 Skill Training
Hapkido
1900 Meal III
Ranch Style Beans, 3.5 oz ham
0830 Strength Training
Daily Seven x 20 (29:15)
0900 Meal I
Three scrambled eggs, 6 oz V-8 Fusion, 2 oz FRS
1300 Endurance Training
3 sets of push-ups/sit-ups, 30 seconds each:
Push: 20 Sit: 16 Push: 13 Sit: 15 Push: 6 Sit: 13
Treadmill (Incline 1.0): 1 mile 6.0, 1 mile 7.1, .87 mile 6.0
30 min total, 490 cal burned
1400 Meal II
Protein Shake
1600 Self-Hypnosis
1800 Skill Training
Hapkido
1900 Meal III
Ranch Style Beans, 3.5 oz ham
20 December 2008
Saturday, 20 December 2008
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 a chance between the class and work... It's gonna be a LONG night...
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 a chance between the class and work... It's gonna be a LONG night...
24 October 2008
Friday, 24 October 2008
0600 NO2 x 5, Alpha Male x 1
0630 Meal I
Shake A, multivitamin
1100 Meal II
Salad, 20 oz Pepsi
1600 Meal III
Bagel
1700 APFT Training
50 Sit-Ups, Interval Run
2100 Meal IV
Taco Bell Steak Burrito Combo
I 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 reduced my daily meals to four to reduce overall calories and speed weight loss--this incidentally frees up some time for me in the evenings for other things.
0630 Meal I
Shake A, multivitamin
1100 Meal II
Salad, 20 oz Pepsi
1600 Meal III
Bagel
1700 APFT Training
50 Sit-Ups, Interval Run
2100 Meal IV
Taco Bell Steak Burrito Combo
I 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 reduced my daily meals to four to reduce overall calories and speed weight loss--this incidentally frees up some time for me in the evenings for other things.
16 October 2008
Friday, 17 October 2008
0500 Spiritual Training I
Relaxation Response
0530 Physical Training I (NO2)
Alternate sets of Push-Up/Sit-Up: 3 x 15
26 lb Kettlebell Man-Maker (12 min)
Grip Training: CoC Trainer 5 x 5 per hand
Stretching
0600 Meal I
Protein Shake A
0915 Alternate sets of Push-Up/Sit-Up: 3 x 15
0930 Meal II
Protein Shake B
1245 Alternate sets of Push-Up/Sit-Up: 3 x 15 (NO2)
1300 Meal III
Salad & V-8 Splash
1430 Physical Training II
Interval Run
Stretching
1600 Spiritual Training II
Relaxation Response
Alternate sets of Push-Up/Sit-Up: 3 x 15
1630 Meal IV
Protein Shake B
1945 Alternate sets of Push-Up/Sit-Up: 3 x 15
2000 Meal V
?
2100 Spiritual Training III (6-OXO)
Autogenic Training
I can't time my runs until I go shopping again; my stopwatch ate it.
Relaxation Response
0530 Physical Training I (NO2)
Alternate sets of Push-Up/Sit-Up: 3 x 15
26 lb Kettlebell Man-Maker (12 min)
Grip Training: CoC Trainer 5 x 5 per hand
Stretching
0600 Meal I
Protein Shake A
0915 Alternate sets of Push-Up/Sit-Up: 3 x 15
0930 Meal II
Protein Shake B
1245 Alternate sets of Push-Up/Sit-Up: 3 x 15 (NO2)
1300 Meal III
Salad & V-8 Splash
1430 Physical Training II
Interval Run
Stretching
1600 Spiritual Training II
Relaxation Response
Alternate sets of Push-Up/Sit-Up: 3 x 15
1630 Meal IV
Protein Shake B
1945 Alternate sets of Push-Up/Sit-Up: 3 x 15
2000 Meal V
?
2100 Spiritual Training III (6-OXO)
Autogenic Training
I can't time my runs until I go shopping again; my stopwatch ate it.
11 October 2008
Friday, 10 October 2008
0700 Omelet
1200 Chili
1800 Burritos Carnitas
No training or supplements today; just rest. I'll pick up training tomorrow.
1200 Chili
1800 Burritos Carnitas
No training or supplements today; just rest. I'll pick up training tomorrow.
01 October 2008
Friday, 03 October 2008
0600 Meal I
--2 fried eggs, 5 slices bacon, V8 Splash
1200 Meal II
--Salad, V8 Splash
1800 Meal III
--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Triple-Black
--2 fried eggs, 5 slices bacon, V8 Splash
1200 Meal II
--Salad, V8 Splash
1800 Meal III
--2 slices Domino's "The Meats" thin-crust pizza, 1 Smirnoff Triple-Black
29 August 2008
Friday, 29 August 2008
I am feeling systemic fatigue today. Although I had more training planned, I slept in until 0600 and will take the day off from all scheduled training activities. Tomorrow it's back to the grindstone.
22 August 2008
Friday, 22 August 2008
0400 NO2 (x5)
-----Relaxation Response meditation (15 minutes)
QC
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-Ups: 1/2 Crunches: 10
Pull-Ups: 0 Crunches: 10
Pull-Ups: 0 Crunches: 10
05 minutes Stretching
0730 Meal II
Scrambled egg and bacon
0800 Self-Hypnosis I
1030 Meal III
1330 Meal IV
1600 Relaxation Response II
1630 Meal V
2000 Self-Hypnosis II
Because I went to be so early last night, I got up a bit early this morning... I have to say, I'm starting to feel really good. I think going back to my old running routine helped a bit... but generally, I think I'm starting to reap the benefits of my return to good fitness and nutrition habits.
-----Relaxation Response meditation (15 minutes)
QC
0430 Meal I
Power Shake (12g Whey Protein, 1 scoop GNC Whole Foods Powder, 1 tbsp Flax Meal, 1 tbsp Psyllium Husk)
-----AST 32X Pro Multivitamin (x1), Calcimate Complete (x1), Aminoburst 1000 (x1)
0500 CE2 (x2)
0530 Physical Training I (75 second sets)
Pull-Ups: 1/2 Crunches: 10
Pull-Ups: 0 Crunches: 10
Pull-Ups: 0 Crunches: 10
05 minutes Stretching
0730 Meal II
Scrambled egg and bacon
0800 Self-Hypnosis I
1030 Meal III
1330 Meal IV
1600 Relaxation Response II
1630 Meal V
2000 Self-Hypnosis II
Because I went to be so early last night, I got up a bit early this morning... I have to say, I'm starting to feel really good. I think going back to my old running routine helped a bit... but generally, I think I'm starting to reap the benefits of my return to good fitness and nutrition habits.
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