0600 20 push-ups, 20 sit-ups
Meal I: whey Protein, cleanse products
0830 20 push-ups
1100 20 push-ups
Meal II: whey protein, cleanse products
1330 20 push-ups
1500 20 push-ups, 20 sit-ups
Taos run
Meal III: healthy choice dinner and soup
Showing posts with label Week 9. Show all posts
Showing posts with label Week 9. Show all posts
04 September 2010
03 September 2010
Saturday, 03 SEP 10
0400: CleanseSmart Morning (x2)
Bodyweight: 2xx lbs
Sit-Ups: 6/9/6/6/(9)
Half-Squats: 5 x 5
Flat Knee Raises: 5 x 5
0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2
1100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2
1600: Elliptical PACE 5/6/7/8
1700: Subway
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)
2000: GABA x2
Bodyweight: 2xx lbs
Sit-Ups: 6/9/6/6/(9)
Half-Squats: 5 x 5
Flat Knee Raises: 5 x 5
0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2
1100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2
1600: Elliptical PACE 5/6/7/8
1700: Subway
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)
2000: GABA x2
02 September 2010
Friday, 03 SEP 10
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
FAILED
0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2
1100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2
1600: Taos Run
1700: Subway
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)
2000: GABA 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
FAILED
0500: 1 scoop Whey Protein, 1 scoop RAW Superfood, 1 scoop creatine monohydrate
FiberSmart x3, OilSmart x1, T-Bomb II x2
1100: 1 scoop Whey Protein, 1 scoop Super Seed, 1 scoop Aginine/Ornithine
FiberSmart x3, OilSmart x1, T-Bomb II x2
1600: Taos Run
1700: Subway
FiberSmart x3, OilSmart x1, CleanseSmart Evening (x2)
2000: GABA x2
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.
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