1100 Full Push-Up/Full Squat Ladders (Superset) 3x3
1200 1 Activia Yogurt
1500 4 celery stalks
1800 1 Activia Yogurt
2100 Almonds
2300 Interval Run
0000 Healthy Choice Entree
05 May 2010
22 April 2010
Second Quarter 2010 Training
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 lbs
Goal for 31 May 2010: 35 each calisthenic, 3/day
Weight:195 lbs
Begin practicing Snatches/C&J w/kettlebell
Goal for 30 June 2010: 50 each calisthenic, 3/day
Weight: 190 lbs
Ready for next level of kettlebell training
2300 Daily: alternate between runs and kettlebell training.
Goal for 30 April 2010: 20 each calisthenic, 3/day
Weight: 200 lbs
Goal for 31 May 2010: 35 each calisthenic, 3/day
Weight:195 lbs
Begin practicing Snatches/C&J w/kettlebell
Goal for 30 June 2010: 50 each calisthenic, 3/day
Weight: 190 lbs
Ready for next level of kettlebell training
April APFT, 2010
Push-Ups: 40
Sit-Ups: 50
Two-Mile Run: 17:19
Neck: 15.5
Waist: 37.5
Passed, with a score of 202.
Sit-Ups: 50
Two-Mile Run: 17:19
Neck: 15.5
Waist: 37.5
Passed, with a score of 202.
30 March 2010
Goals for April
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 min
Learn complete Yang Old Frame Short Form
Test Level 3 & 4 Hapkido
By 30 June, 2010:
Close Push-Ups x 20
Close Squats x 20
Close Pull-Ups x 10
Hanging Knee Raises x 15
Three-mile run in 26 minutes
Hard-Style Kettlebell Certification
By 31 December, 2010:
One-Arm Push-Up x 5/arm
One-Leg Squats x 5/leg
One-Arm Pull-Up x 1/arm
Hanging Straight Leg Raises x 5
Three-mile run in 24 minutes
Test Level 5 & 6 Hapkido
NRA Personal Protection in the Home Instructor Certification
Missouri CCW Instructor Certification
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 min
Learn complete Yang Old Frame Short Form
Test Level 3 & 4 Hapkido
By 30 June, 2010:
Close Push-Ups x 20
Close Squats x 20
Close Pull-Ups x 10
Hanging Knee Raises x 15
Three-mile run in 26 minutes
Hard-Style Kettlebell Certification
By 31 December, 2010:
One-Arm Push-Up x 5/arm
One-Leg Squats x 5/leg
One-Arm Pull-Up x 1/arm
Hanging Straight Leg Raises x 5
Three-mile run in 24 minutes
Test Level 5 & 6 Hapkido
NRA Personal Protection in the Home Instructor Certification
Missouri CCW Instructor Certification
23 March 2010
22 March-27 March Workout
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 3
1600 Autogenic Training
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
Stretch
1900 Autogenic Training
Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20
Stretch
Protein Shake, Tribex x 2, Hydroxycut x 3
2200 Autogenic Training
Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20
Stretch
0100 Relaxation Response (10 minutes)
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
M/W/F: Two-Mile run T/Th: Interval Run Sat: Four-Mile Run
0200 Dinner
0400 New Hermetics
GABA x 2, Bed
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 3
1600 Autogenic Training
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
Stretch
1900 Autogenic Training
Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20
Stretch
Protein Shake, Tribex x 2, Hydroxycut x 3
2200 Autogenic Training
Push-Ups x 20, Bent Leg-Lifts x 30, Half-Squats x 20
Stretch
0100 Relaxation Response (10 minutes)
Push-Ups x 20, Sit-Ups x 35, Half-Squats x 20, Assisted Pull-Ups x 2
M/W/F: Two-Mile run T/Th: Interval Run Sat: Four-Mile Run
0200 Dinner
0400 New Hermetics
GABA x 2, Bed
06 March 2010
Saturday, 06 March 2010
1300 Assisted Pull-Ups x 4, x 3, x 2
1400 20 oz Pepsi
1500 Autogenic Training
Assisted Pull-Ups x 1
1900 (meal)
Hydroxycut x 2, Tribex x 2
2300 Relaxation Response
2320 Assisted Pull-Ups x 1
Sit-Ups x , x , x
PACE Run ( : )
0000 (meal)
0100 Autogenic Training
Assisted Pull-Ups x 1
0300 Autogenic Training
Assisted Pull-Ups x 1
1400 20 oz Pepsi
1500 Autogenic Training
Assisted Pull-Ups x 1
1900 (meal)
Hydroxycut x 2, Tribex x 2
2300 Relaxation Response
2320 Assisted Pull-Ups x 1
Sit-Ups x , x , x
PACE Run ( : )
0000 (meal)
0100 Autogenic Training
Assisted Pull-Ups x 1
0300 Autogenic Training
Assisted Pull-Ups x 1
22 January 2010
Best Book on Physical Fitness Ever
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."
I recommend it very highly, and especially in conjunction with another Dragon Door book, "The Naked Warrior."
22 December 2009
Tuesday, 22 Dec 2009
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
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
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
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