Wednesday Crossfit

No AM run (didnt get up in time)

5:00 16 oz water upon rising

6:30 2 Cups Yerba Mate Latte Tea

Around 9:00
1/2 Cup Oatmeal w/2 Tbsp Flax Oil, 1 Tbsp. Honey2
Nutritox Ath, 2 Fish Oil, 2 JR, 3 MRM Cardio Chelate

Around 10:00
3-4 oz leftover steak

Pre Workout
1 hour before Xyience NOX-CG3 in 16oz water
1/2 hour before 10grams EAS Whey Protein, 1/2 Scoop FREE in 16 oz water

20 work/ 20 rest/ 20 work X 5 at each station:
* Pull ups / Dumbbell shoulder press - 5 Sets
* 35# Dumbell swings / 35# Dumbell front squats - 5 Sets
* Body weight rows / Hindu Push ups - 4 Sets
* Swiss Ball Low back extension / Swiss Ball sit and reach - 1 Sets

My right arm (just around below the elbow) started hurting really bad around the second set of the body weight rows / Hindu Push UpsI was completely out of gas by the time I got to the end of the first set of the Low back extension / Situp.

I know, I know it's lame ... but its nothing if it's not 100% honest.

Hey! At least I put in my 5 sets of 100+ skips with my trusty jump rope at the end.High end of HRM seemed to be around 165-167 at the end of each set - I rested untilI got back down to < 130 bpm (seemed take around 45 seconds to 1:15)

I was going hard enough that one of the staff was keeping an eye on me - I know he was thinking I was going to pass out or puke ... and that's just NOT GONNA HAPPEN.

During Workout
1 Scoop FREE in 12oz water

Around 2:00
1/2 leftover Chicken Breast
16 oz water
2 Nutritox Ath, 2 FO

Texas Tom's KB Variety #1

Pre Practice 45 min prior - 1 Scoop Xyience NOX-CG3
Pre Practice 15 min prior - 10gm Whey Protein (EAS) 1 scoop FREE

Practice
HRM - 130bpm - 180bpm

Work set up to finish or 180bpm whichever comes first then rest until 130bpm:
Set 1:
Turkish Get Up 5 each side
Windmill 3 each side
Limbo Lunge 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
DARC Swings 10 each side

Set 2 and 3:
Bottoms Up Clean 5 each side
1 - Hand Bent Row 5 each side
Hindu Pushup 10
Clean & Circle Drill (w/ Push Out) 7
1-Leg Dead Lift (1 KB) 5 each side
Get Up Sit Up (5) w/ Russian Twist (20) - each side
Clean & Waiter Press 5 each side
Asymmetric Push Ups (On KB) 5 each side
Swing & Squat 10 reps
Clean & Press 5 each side

Set 4:
Ballistic 5 Minute Drill:
Pick up the KB and Swing 2 Hand, 1 Hand, Clean, Press, Snatch, Slingshot, Figure 8.
Rotating exercises w/out putting the bell down until 180bpm or 5 minutes

Cool Down
Plank position
Stretching out back

Post Practice 2 Scoops Muscle Milk w/12 oz water

OMR Cycle

Ok. So I did it - I finished up the Velocity Diet back on the 15th of October or so and dropped around 15 pounds with it. This was less than ideal as I had a match on the 20th and was literally in no shape to go the full 15 minutes - but I did and as they say "It's all good." One day I'll be best in class - but for now a win is a win and best in my match was good enough for the day.

Now for the latest. Currently training for the 29th - I really wouldn't have probably taken this on but it was pretty much decided for me (not like I don't need it anyway). At my age - I'm not ever going to be a Rich Franklin, a Matt Hughes - I do it because it's a personal thing. I read on someones blog page a while back that "Life is not meant to be eased out of leaving a good looking corpse - it's meant to be finished with you screeching in sideways, completely spent, exclaiming "Wow! What a ride!"" - or some such (due credit to be given when I remember or am reminded from whence this came). Anyway - I wasn't really wanting to be scheduled until the end of December - this way I'll be in shape and after seven weeks of training I can pig out at Buffalo Wild Wings on the 29th of December for UFC 79 that night (Hughes v. Serra).

I can't really decide how to take these guys - I mean on TV they come across one way - and then I read their blog's and Mac Danzig's blog and it seem's they are really not the same as you see on TUF 6 - so I don't know - but it seems like it should be a good match. Sometimes I get tired of hearing Matt Serra rag on Hughes, on TV it seems like thats all he ever does (but then when I read Serra's blog it doesn't seem like he's all that worked up about Hughes at all). I see Matt Hughes on TV and he seems to basically come across like he does on his blog - I think he probably is cocky like he has the rep for (and I think thats a good thing - when I was in the Army we were trained to win - period - now to others that comes across as cocky and maybe we were but thats the way you want it - no actually thats the way it NEEDS to be - I mean how can you get to a position in life where your life or livelyhood is on the line without being trained and conditioned to win - period. Don't like it? Then go read some other blog). Bottom line...if Serra isn't just as cocky and expecting that hes going to win I would be highly surprised. Just for the record ... all of those people who just don't like Matt Hughes for whatever reason please do not use his open christian faith as a spring board to bitch about him to me. I mean, if you take time to read his blog, Serra freely says he is Catholic on his blog and I don't see anyone whining about that. Anyway, like I said, I think it will be a good match - we'll see.

This morning -
Alarm 4:15 (totally stupid since I didn't go to bed on time) hit the snooze a bunch until
Get Up 5:15 - 16 oz. water
Pre Run 5:25 - 5:30 - 1/2 Scoop Nectar (12 1/2 grams Protein), 1/2 scoop FREE
Run 5:30 - Ran for 30 minutes ( a little less than 3 miles - maybe 2 3/4's or so).
Breakfast 6:15 - 1 Scoop Labrada V90 (or some such - it was a sample) , 2 Ath, 2 FO, 2 JR, 2 pieces whole wheat w/ rosemary bread (toasted with a small amount of butter), 1 Can Cran/Razz Xenergy

This afternoon-
Pre Workout 11:30 - Xyience NOX-CG3
Workout - 11:50 - 1 scoop FREE in water during workout

• Legs - I hate leg day (if I don't do it monday it wont get done)
• Treadmill - 5 minutes a 6mph (increase .5mph every 5 minutes for 30)

Post Workout 1:00 - Muscle Milk, ½ scoop FREE, 2 Ath, 2 FO
Lunch 2:00 - 1/2 Chicken Breast, 3/4 Cup Slaw, 16oz Water

Snack around 6:00 - with my daughter 1/2 package Sour Punch Straws

Pre Practice 6:15 – 10grams protein, 1 scoop FREE

• 6:15 -7:00 - Sparring w/Takedowns
  (3 min Rounds, 30 sec rest, 12 Rounds, No Sitting Out a Round)
• 7:20 - 7:40 - Flow Fit

Dinner 8:00 - 1 Cup Salmon Salad, Crackers, Toast, 3/4 Cup Slaw, 1/2 Cup Zuchini Squash

Post Practice Snack 9:15 – Muscle Milk, 2Ath, 2 FO, 2 JR

Velocity Diet - Day Four

Ok ok the wheels fell off yesterday. It's been a rougher start than I imagined, not because of the diet itself (for some reason I'm ok with the diet itself) but because I didnt start out with the right ingredients and didnt take time up front to prepare properly for my counting of calories, proteins, carbs and fats. Oh well, at least I started.

So... with no further ado...here's today's outlook:

6:00 AM - Breakfast
Omlet (5 Egg Whites, 1 Whole Egg, 2 Tbsp Chopped onion, 1/8th cup organic cheddar)
-------------------------------
Calories: 265, Protein: 31, Fat: 13.8, Carb: 2.8

21 Salmon Oil Caps, 24oz Water
------------------------------
Calories: 210, Protein: 0, Fat: 42, Carb: 0


6:30AM - 1 Hot Rox Cap, 16oz Water

10:00 AM - First Shake
2 Scoops Jay Robb Egg White Protien, 2 Tbsp Flax Seeds, 30oz Water
------------------------------
Calories: 270, Protein: 50.6, Fat: 5, Carb: 10

Velocity Diet - Day 3

4:00 AM - zzzz...huh?? Oh yah...yah ok....zzzzzz

4:30 AM - zzzz...whadda??...zzzzzz

5:00 AM - zzzzz...huh?...oh...yah...zzzzzzzzzz

5:15 AM - zz...Oh MAN!!! Alright well I need to get up anyway...

5:30 AM - Hot Rox (w/16oz Water)

5:45 AM - Run ( bpm)

6:30 AM - First Shake
Cytosport Muscle Milk w/ two Tbsp Flax Seeds
30oz. Water

9:45 AM - Hot Rox (w/32oz Water)

10:30 AM - Second Shake
Jay Robb Egg White Protein w/ Two Tbsp Flax Seeds
30oz. Water

Here's where I got totally thrown off track. I was trying to figure out how the hell Chris Shugart got to this part:

On non-training days, I'll be getting around 1510 calories, 208 grams of protein and 42 grams of carbs. On weight training days, I'll get 1650 calories, 233 grams of protein and 67 grams of carbs. That puts me just above my minimal caloric goal for non-training days and just below my maximal caloric goal for weight training days. I know I don't need to be exact to lose fat quickly, so I won't sweat the minor details.

As far as I could tell Shugarts plan for MWF only added up to the following:

• 4 Grow! Low Carb shakes w/ 2 Tbsp Flax seeds
• 1 Grow! Low Carb shake
• 1 serving of Surge
• Totals:
  Calories: 1280
  Protein: 144
  Fat: 168
  Carbohydrate: 79

I finally found a post explaining how to remedy the shortfall (bottom line - add an extra scoop of the protein powder...duh!). I had been under the assumption that it was one scoop per drink (ala the package directions).

This set off a maddening set of equations trying to make my on hand ingredients' nutrient numbers (Cal's, Protein, Carbs, Fat) match his Grow! Low Carb numbers.

I almost gave up.

2:00 PM - Lunch
12 inch Subway Roasted Chicken Breast sandwich (with bell pepper, onion, jalapeno, tomato, cucumber, S&P)

3:45 PM - Third Shake
Syntha-6 w/ 2 Tbsp Flax Seeds
30oz Water

7:00 PM - Fourth Shake
Iron-Tek 100% Protein (2 Scoops) w/ 2 Tbsp Flax Seeds
30oz Water

9:30 PM - 6 oz - Chardonnay (Varietal)

Velocity Diet

(10.2 x 233 + 879) x .50 = 1629 calories
(10.2 x 193 + 879) x .60 = 1709 calories

So, I now have my absolute min and max daily caloric intake in order to hit my goal of 193 lean, muscular pounds of body weight

Tuesday / Thursday / Sunday
5 shakes (2 Muscle Milk, 2 Syntha-6, 1 Jay Robb Egg White Protein) made with ice cold water, spread evenly throughout the day
4 servings of milled flax seeds, added evenly over several shakes
21 salmon oil capsules

Monday / Wednesday / Friday
5 shakes (2 Muscle Milk, 2 Syntha-6, 1 Jay Robb Egg White Protein) made with ice cold water, spread evenly throughout the day
4 servings of milled flax seeds, added evenly over several shakes
NOX-CG3 prior to workout - follow workout with first Muscle Milk Shake
No salmon capsules on this day.

Saturday
1-2 servings of old fashioned oatmeal with 1-2 servings of blueberries.
3-4 Muscle Milk, Syntha-6, Jay Robb Egg White Protein shakes, spread evenly throughout the day.


Exercise - Running - low intensity (4 mph) almost an Airborne Shuffle
Time: 41:14 (avg 129bpm)

Dietary Intake
2 Hot Rox Capsules
1/2 Cup Whole Foods Organic Oatmeal with 3/4 Cup Blueberries
1 Syntha-6 shake with 2 Tbsp Flax Seeds
1 Jay Robb Egg White Protein shake
1 Syntha-6 shake
1 Jay Robb Egg White Protein shake
6 oz - 365 Paul Valmer 2005 Chardonnay (Paso Robles)

Water and green tea throughout the day (approx 1 1/2 gallons total)

BOTF - Week Three Day One

4:00 AM Alarm Goes off - AND I actually get moving!

4:15 AM NOX-CG3

4:45 AM Workout (Shoulders)
Superset 1:

• Seated Military Press - 15 x 50#, 11 x 65#, 6 x 85#, 10 x 75#
• Seated Db Lat Raise - 15 x 7 1/2#, 12 x 10#, 6 x 15#, 10 x 12 1/2#

Superset 2:

• Standing Db Front Raise - 15 x 10#, 12 x 12 1/2#, 6 x 17 1/2#, 12 x 15#
• Barbell Shrugs - 15 x 95#, 12 x 105#, 6 x 125#, 12 x 115#

Treadmill Run (start at 3mph move up .2 mph on the minute)
Time: 20 minutes (start at 3.0 mph - finish at 6.6mph, avg 132bpm)

BOTF - Week Two Day Seven

Off Day - No Workout

Wednesday AM Run:

A little bit different run this morning. We were out of water - due to some miscommunication with Sparklett's and so I needed to get a 5 gallon bottle over to Kroger to fill it up from one of their water treatment machines. I decided to put an empty in the Baby Jogger and incorporate the refill into my run. First all tires were flat. Comes from no use I suppose (after all, my daughter is 14 years old now) . Filled the tires. Hmmm, well (I sort of filled the tires), the left rear was leaking badly from the stem and I decided to make the run with it anyway.

Made it to the water machine in just over 24 minutes - not bad for a 1 1/2 miles or so.

Take into account that on the way back the flat tire lost the stem completely and was coming off the rim for most of the trip. And, I had to incorporate some active rest into the couple of minutes it took me to actually unload, fill, and load the water bottle itself.

Total Time: 45:46 (avg 137bpm)

BOTF - Week Two Day Six

AM Workout (Back)
Done with GymBoss timer: 1 minute on 1 minute off

Bent Over Row - 11/3 x 135#, 8/4 x 135#, 6 x 135#, 8/2 x 135#
Pullup - (T*) - 10/1 x 200#, (N*)10/2 x 200#, (T*)6 x 200#, (N*)8/3 x 200#
Seated Row - 15 x 90#, 12 x 95#, 6 x 110#, 12 x 95#
Pullovers - 10 x 45#, 10 x 45#, 6 x 45#, 12 x 45#

(*T - Tactical Grip, N - Neutral Grip)

Treadmill Run - start at 3.0 mph and increase .2 mph on the minute
Time: 19 minutes (avg 139bpm)

Swimming - Ten minutes alternating laps (with my Daughter) ; 20 minutes "Free" time.

BOTF - Week Two Day Five

AM - Workout (Chest):
Superset 1:

• Flat Db Press - 15 x 20#, 12 x 30#, 6 x 40#, 12 x 30#
• Incline Db Press - 15 x 20#, 12 x 30#, 6 x 40#, 7/5 x 30#

Superset 2:

• Pec Deck - 15 x 30#, 12 x 40#, 6 x 50#, 12 x 40#
• Cable Pulleys - 15 x 30#, 12 x 40#, 6 x 50#, 12 x 40#

Superset 2 was messy and unorganized - the lack 0f a real Pec Deck in the gym pisses me off - I don't like machines but that's what the workout calls for...with hundreds of thousands of dollars of state of the art machines in this place why the hell do I have to settle for a "Kaiser" pneumatic Pec Deck...sucks kinda. Also, its my fault totally for the cable pulley portion being messed up I varied from standing to a seated machine (actually I felt it too much in my shoulders when standing - and a whole lot more in my chest when seated). Anyway - my numbers and reps for Superset 2 are suspect for this week.

Treadmill Run: start out a 4mph and increase .2 mph every minute on the minute
18 minutes (avg 156 bpm)

Missed my Monday regular run, due to going out to eat at lunch time - what a lame excuse - I know. I have absolutely no right to bitch about my weight with that kind of logic.

BOTF - Week Two Day Two

AM Run: 34:55 (avg 130 bpm)

PM Workout (Arms)
Superset One:

• Standing BB Curl - 15 x 35#, 12 x 40#, 6 x 50#, 12 x 45#
• Cable Triceps Pushout - 15 x 40#, 12 x 45#, 6 x 55#, 12 x 50#

Superset Two:

• Seated Db Curl - 13 x 20#, 12 x 25#, 5 x 35#, 10 x 25#
• Close Grip Bench - 15 x 45#, 12 x 65#, 6 x 85#, 10 x 75#

Running on Treadmill - Start at 4 mph, increase x .2 mph on the minute
17 minutes (avg 156 bpm)

BOTF - Week Two Day One

AM Workout (Shoulders)
Warm up
Reverse Flys 15 x 5#, 12 x 7 1/2#, 6 x 10#, 12 x 12 1/2#

Super Sets
1st Pair -
Seated Military Press 15 x 45#, 12 x 50#, 6 x 55#, 12 x 60#
Seated Db Lateral Raise 15 x 5#, 12 x 7 1/2#, 6 x 10#, 12 x 12 1/2#

2nd Pair
Standing Db Front Raise 15 x 7 1/2#, 12 x 10#, 6 x 12 1/2#, 12 x 15#
Barbell Shrugs 15 x 95#, 10 x 115#, 6 x 115#, 12 x 135#

Treadmill Run (6 mph, add 1/2 mph for every 5 minutes ran)
Total Time: 16:33 (avg 152 bpm)

Weight: 234#
Thats up 5# from last saturday - where the hell is it coming from? I have to get this nailed down - of course if its muscle gain thats ok - but I'm pretty sure I didn't pack on 5#'s of lean muscle in less than a week's time.


I was resting approximately 1 1/2 - 2 minutes between super sets. Didn't use the GymBoss (which I had with me) - that was really stupid. It took me approximately 35 - 40 minutes to complete the workout.

I got up late and did not hit the Gym floor until almost 5:00 this morning.

Stayed up too late watching WEC Wrekcage - which was really stupid to do seeing how I had it DVR'd - the bouts were mostly good (what I watched) Chance Bebe is just an excellent all around champion for the WEC. The guy really took some punishment and was able to control almost all of the 5 rounds. I thought the scoring was a bit too close but he ended up winning by decision.

Good or not, staying up too late, not paying enough attention to my daughter or wife, not preparing adequately for the next day. Just sloppy, sloppy stuff personally and certainly not honoring to my God, my wife, my child or myself for that matter.

Food:
1 Scoop Jay Robb Egg White Protein w/ 15 oz Ice Water (post workout)
1/2 Cup Oatmeal with Almonds around 8:30
3 - 4 16oz bottles of water throughout the day
Can of Tuna for lunch
Cherry Jello w/ Marshmellows (snack w/my daughter - "feel good food")
Bowl of Veggie Stew
12oz Limeade

Bed: 10:30 PM

Off Day

No Workout Day
Morning Run 4:30 AM - approx 25 minutes (avg 142 bpm)
Difficulties made me cut the run short

Better luck tommorow

Took my daughter to dinner and to see Israel and The New Breed concert
Good show, christian band, Israel is the praise team leader for Lakewood Church.
I didn't know any or many of the original songs they did but they were good
and we enjoyed spending some time together.

Honoring God

As some of you know, for the last few weeks, my one prayer for myself has been that God show me the way to honor him in everything that I do. I mean everything - from smallest to largest. This is not a light subject - I know. It is well considered and I feel that God has begun revealing to me (convicting me if you will) on the small things and in a few of the larger areas where I was not honoring him.

My point is that today my diet was really bad. I realized too late in the day that this is another of those areas where I need to honor God. Is it really honoring God to eat foods that I know are bad for the body he has so graciously given me? I'm not talking about a 1/2 cup of Hagen Das here and there or an occasional handful of chips with salsa - I'm referring to the type of eating where it's the whole pint of Hagen Das, or entire bag of chips in one sitting. Clearly unhealthy.

Anyway, thats about all I have to say about that.

4:00 AM Alarm goes off
5:30 AM Get up - Stayed up way too late the night before to watch some stupid TV show.
6:00 AM Breakfast
4 Egg white omlet w/ 1/4 Cup Peach Salsa
Yogurt with Almonds

10:30 AM
Oatmeal w/Honey

8:00AM- 11:45ish AM
Sleepwalk through the entire morning.

11:45 AM - XYIENCE NOX-CG3

12:15 PM - Workout (Back)
Bent over BB Row - 15 x 135, 10 x 135, 5 x 135, 8 x 115
Pull up - 7 x 200, 9 x 200, 5 x 200, 6/1/2/1 x 200 (alternate Tactical/Chin)
Seated Rows - 15 x 85, 10 x 90, 6 x 95, 12, 90
Pullovers - 15 x 45, 10 x 45, 6 x 45, 10 x 50

Run on the Treadmill - 6 mph then increase 1/2 mph every 5 minutes
Time: 15 minutes (avg 156 bpm)

Very little stretching besides some pathetic attempts with a foam roller.
Forgot my GymBoss.

This workout really pissed me off at myself - how am I honoring God by any of this - the staying up too late, getting up too late, being too tired to function (for what? a stupid TV show?)

1:45 PM - 1st post workout meal
1 Scoop Jay Robb Egg White Protein w/ 15oz. Ice and Water

3:45 PM - 2nd post workout meal
1 Scoop Syntha-6 w/15oz. Ice and Water

6:00 PM - 7:45 PM
10oz Water
1/3 bag of Parmesan Gold Fish
1/2 pint of Hagen Das Sticky Toffee Pudding
more gold fish
1/4 pint more of the icecream
1 boneless skinless chicken thigh (oven bbq)
1 cup organic whole milk
1/2 Can Rootbeer

8:00 PM - 10:00 PM
1 large Chocolate Fudge Brownie
1/4 pint more of a new pint of ice cream (same kind as before)
Another cup of milk

10:45 PM Bed

Labor Day

BOTF - Week 1 Day 5

8:00 AM - Wake up

8:15 AM - Cup of Black Coffee

8:30 AM - Run (2 Mile Circuit - Time 36:41)


9:30 AM - Breakfast
16oz. Water
Omlet (3 Egg Whites w/ 1 Whole Egg; 1 Cup chopped peppers, onions & mushrooms)1/2 Cup Oatmeal w/ Honey
Yogurt w/Almonds
16oz. Water

12:00 PM - Lunch
16oz. Water
1 Boneless Skinless Chicken Thigh (oven bbq)
Cup slaw

1:45 PM - Movies with my daughter (Hairspray)
Medium (read at least 24oz.) Mr. Pibb
Small handful of Peanut M&M's

BOTF - Week 1 Day 3

8:00 AM - Get up
8:30 AM - XYIENCE NOX-CG3
9:00 AM - Workout (Legs)

• Lunges - 15 x 45#, 7 x 55#, 6 x 55#, 8 x 45#
• Leg Curls - 15 x 50#, 12 x 60#, 6 x 70#, 12 x 60#
• Squats - 15 x 45#, 12 x 95#, 6 x 115#, 12 x 95#
• Calf Raises - 15 x 90#, 12 x 90#, 6 x 90#, 12 x 90#

Run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour
Time: 14:00

Stretch 4:00 Minutes Foam Roller

10:30 AM - Post workout meal #1
1 Scoop Syntha-6 w/16oz Ice and Water

11:30 AM - Post workout meal #2
4 Egg Whites w/ 1 Cup Chopped Peppers, Onions, and Mushrooms
1/2 Cup Oatmeal w/ Honey
Yogurt w/ Almonds

12:30 PM - Post workout meal #3
1 Scoop Jay Robb Egg Vanilla White Protein w/ 16oz Ice and Water

4:00 PM - Dinner
2 Links Sausage, Pulled Pork Sandwich, Corn Casserole, Big Red Homemade Ice Cream
Sam Adams Black Lager

8:00 PM - Snack
Large Handful Milk Chocolate Covered Macadamia Nuts (from Stuckeys)

The BOTF - Back On The Farm plan

The most exciting phrase to hear in science, the one that heralds new discoveries, is not 'Eureka!' (I found it!) but 'That's funny ...' —Isaac Asimov

4:00 AM - Alarm Goes Off
4:27 AM - Get Up
4:40 AM - cup of Black Coffee
4:45 AM - Morning Run (30 - 45 Minutes MWF)
Time: 52:17, avg bpm 133

6:00 AM - Breakfast

• 4 Egg whites w/ 1 Cup chopped peppers, onions, and mushrooms
• 1 Crown steamed broccoli florets
• 32 oz. water

7:00 AM - 9:00 AM
Large handful of almonds and brazil nuts
16oz water

9:30 AM Preworkout meal
1/2 cup oatmeal w/honey

11:30 AM - XYIENCE NOX-CG3

12:00 PM - Workout (Arms)
Standing Barbell Curl - 15 x 35#, 12 x 40#, 6 x 45#, 10 x 50#
Cable Triceps push outs - 15 x 30#, 12 x #40, 6 x 50#, 12 x 50#
Seated Db Curls - 13 x 20#, 8 x 25#, 5 x 30#, 12 x 20#
Close Grip Bench Press - 15 x 45#, 12 x 65#, 6 x 85#, 12 x 65#

Run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour
Time: 13:00

1:15 PM - Post workout meal #1
1 Scoop Cytosport Muscle Milk w/10oz. Ice water

2:15 PM - Post workout meal #2
1 1/2 Cups Stew

3:15 PM - Post workout meal #3
1 Scoop Cytosport Muscle Milk w/10oz. Ice water

7:00 PM - 9:00 PM - Helped a friend move his 2 bedroom apartment into a 26' UHaul
9:00 PM - 9:30 PM Dinner
Not good - Burger King (Double Stacker, Dr. Pepper, Fries)
11:20 PM - Finished up the UHaul

12:30 PM - Bed
Weight: 231

Stew is made with:
Organic Beef Stew Meat, onion, oregano, basil, garlic, S&P, 2 Cups Water ( slow cooked 8+ hours in crock pot)
Remove Stew Meat from crock pot (reserve stock)
In a large pan:
sautee onions, carrots, leeks & celery in olive oil until they begin to caramelize
add in garlic, S&P and sautee a few minutes more
add (stock from crock pot)
add 1/2 head cabbage, (and kale but I substituted the leeks)
simmer with lid partially on for 20-30 minutes
add stew meat the last five minutes

Make a New Plan Stan

Do not listen to those who weep and complain, for their disease is contagious.—Og Mandino

Hillsboro Schedule Week 1 Day 1

4:00 AM - Alarm goes off
4:09 AM - Get up
4:20 AM - Cup of Black Coffee
4:30 AM - Run 2 miles (Time 27:56)
5:15 AM - Breakfast

• 4 Egg Whites (1 yolk for flavor) w/ 1 cup diced peppers, mushrooms, and onions
• 1 Cup Broccoli (steamed)
• 16oz Water

8:00 - 11:00 AM
Handful of raw almonds
32oz Water

9:45 AM - Preworkout Meal
1/2 Cup Oatmeal w/ 1 tbsp honey

11:20 Workout (Shoulders)
Warm up - Reverse Flys - 14 x 5#, 12 x 7.5#, 6 x 10#, 12 x 12.5#
Seated military press - 15 x 45#, 12 x 50#, 6 x 55#, 10 x 60#
Seated db laterals - 12 x 5#, 10 x 7.5#, 6 x 10#, 10 x 12.5#
Standing db Front raises - 15 x 5#, 12 x 7.5#, 6 x 10#, 12 x 12.5#
Shrugs - 15 x 95#, 10 x 115#, 6 x 125#, 10 x 130#

12:30 PM - Postworkout Meal #1
15oz. Can MetRx RTD 51 Protein Plus Frosty Chocolate

1:30 PM - Postworkout Meal #2
Salad (Organic Spinach, Radish Greens, Beet Greens, Carrots, Zucchini, Celery)
2 tablespoons Oil and Vinegar
3.5 oz. package Salmon
16oz. Water

2:45 PM - Postworkout Meal #3
ISS Advantage Matrix Chocolate w/ 16oz. Water

6:00 PM - XYIENCE NOX-CG3

6:30 PM - KB (30 minutes)
16Kg, 2 minutes on, 1 minute off
2-handed swing, one arm swing, DARC swing ( 156 bpm)

• Cleans (155 bpm)
• Floor Press (115 bpm)
• Sumo deadlifts (139 bpm)
• One leg deadlift (144 bpm)
• Windmills (150 bpm)
• Clean and Press (157 bpm)
• Flip and Squat (165 bpm)

7:30 PM - 1 mile run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour (Time: 12:32; avg bpm 149)

8:00 PM - stretch for 15-20 minutes after running

8:15 PM - 1 Scoop Jay Robb Egg Protein (Vanilla) w/ 8oz Ice Water

9:15 PM - Dinner
2 Organic Boneless Skinless Chicken Thighs baked
1 Serving Cole Slaw (cabbage in a dressing of chardonnay vinegar, olive oil, salt, pepper, sugar)

10:00 PM - glass of Paul Valmer Chardonnay
10:15 PM - Bed
Weight: 233

Another Great Day in H-Town!

4:00 AM - Alarm Goes Off

4:18 AM - Get Up

4:30 AM - One Small Cup Black Coffee

4:45 AM - 5:40 AM - Run

6:00 AM - Breakfast
Egg White Omlet with Onions, Peppers, Mushrooms
1 Cup Broccoli
20oz Water

7:00 - 8:00 AM 32oz Water

9:00 AM - Morning Snack
Large handful of Brazil Nuts
Almond Mix (2 tbsp Peanut Butter, 1/2 Cup Almonds, 2 tsp Honey, 1 tbsp Flake Coconut)

10:15 AM - Preworkout Meal
1/2 tuna salad*
12oz water

11:45 AM - Workout
Swim 20 Minutes 1 Full Lap 1 Minute Rest

12:45 PM - 1st Post Workout Meal
1/2 Package ISS Complete ProPower Vanilla w/ 8oz water

1:45 PM - 2nd Post workout Meal
1/2 tuna salad*
12oz water

2:45 PM - 3rd Post Workout Meal
1/2 Package ISS Complete ProPower Vanilla w/ 8oz water

*Tuna Salad:
1 can tuna, 2 stalks celery(diced), 1/8 cup onion (chopped), 2 hard boiled eggs (diced)

Total Exercise Time:

• Daily: 1:15
• Weekly: 2:11:17

Delta Pullup System Week 2 Day 1

4:00 AM - Alarm Goes Off
5:15 AM - Actually Arise
5:20 AM - 6oz Cup Black Coffee

5:30 AM - Run 15 Minute Pace (30:12)

6:00 AM - Breakfast
1/2 Cup Eggology w/ 1 Organic Whole Egg and 3 handfuls Organic Spinach
20oz Water

7:00AM - 9:30AM 32oz Water

10:00 AM - Preworkout Meal
1/2 package ISS Meal Replacement Chocolate w/ 16 oz Ice and Water

11:25 AM - Workout

• 5 minutes Treadmill (4 mph pace; 5.0 incline)
• Pullups - 3 Sets of 6 (140# assist - hold at top for 6 seconds)

• 6 reps, 6 second hold at the top, 1 minute rest
• 6 reps, 6 second hold at the top, 1 minute rest
• 6 reps, 6 second hold at the top
• Pullups sucked, kind of, because some guy was doing unassisted dips on the damn assisted machine for my first two sets (so I ended up on one of the other assist machines which has a different assisting system), anyway I could tell he was waiting for me to ask to work in or say something about using the regular dip bars but truthfully, at lunch time, I barely have time for my workout as it is, let alone quibbling over equipment.
  

• Modified Circuit 3 Sets no rest between stations or sets:
• 10 Pushups
• 10 Med Ball Cleans
• 10 Situps
• 5 minutes Treadmill (4 mph pace; 5.0 incline)

Workout Time: 26:05

12:15 PM - Post Workout Meal 1:
1 Scoop ISS Vanilla Meal Replacement, 1 Scoop Syntha-6 Protein Powder, 12 oz. Ice & Water

1:15 PM - Post Workout Meal 2:
2 Scoops ISS Chocolate Meal Replacement, 12 oz. Ice & Water

2:15 PM- Post Workout Meal 3:
1 Scoop ISS Vanilla Meal Replacement, 1 Scoop Syntha-6 Protein Powder, 12 oz. Ice & Water

5:30 PM - 6:00 PM - 32oz Water

5:00 PM - Whole Foods Rewards
1 Chocolate Eclair
1 Extra Large Choclate Chip Cookie

8:00 PM - Dinner
1 Large Salad (Organic Spinach, Radish Greens, Beet Greens, Carrots, Zucchini, Celery)
2 tablespoons Oil and Vinegar
1 Buffalo Burger Patty w/Gorgonzola and Sundried Tomato
1 Organic Oven BBQ Chicken Thigh
20oz Water

Weight: 232#
Total Exercise Time: 56:17

Delta Pullup System Week 1 Day 2

4:00 - 5:00 - Snooze ya lose...no run this morning I was too lazy to get out of bed.

5:15 - Breakfast
2/3 Cup Eggology Omlet w/ 1/4 Cup Peach Salsa
2 Cups Steamed Organic Broccoli
16 oz. Water

6:00 - Starbucks Coffee (just coffee no frou-frou stuff)

7:30 - 9:00 32oz. Water

10:30 - Pre-Workout Meal
1 Package Labrada Low Carb Meal Replacement w/ 16oz Ice & Water

12:15 - Workout

• Treadmill (Incline Level 5, 3-4 mph) 1 Mile
• Pullups (150# w/6 second hold) 3 sets x 6 reps
• Tabata Set Circuit
  20 Seconds of work followed by 10 seconds of rest
  No rest between sets
• 8 sets pushups
• 8 sets situps
• 8 sets squats
  
• Treadmill (Incline Level 5, 3-4 mph) 1 Mile

Total Time 57:59
Weight: 232#

1:30 - Post Workout Meal 1:
1 Scoop Low-fat Muscle Milk, 1 Scoop Syntha-6 Protein Powder, 20 oz. Ice & Water

2:30 - Post Workout Meal 2:
11 oz. LeanSource Weight Loss Meal Replacement Drink

3:30 - Post Workout Meal 3:
1 Scoop Low-fat Muscle Milk, 1 Scoop Syntha-6 Protein Powder, 16 oz. Ice & Water

Somethings Gotta Give

The goal is 1 1/2 Hours (minimum) exercise time per day - regardless of activity. What I currently envison is progressing through the ETK, The ETK (AOS) Workbook, while continuing my running, Delta Pullup sytem, and treadmill work. At 1 1/2 hours per day (on average thats 10 1/2 hours per week minimum) and my current eating style I'm confident that I'll be able to burn off the lard in fairly short order. If not then at the end of this 12 - 24 weeks I'll look into a Diet system like the one AOS advertises, or Ori Hofmeklers Warrior Diet. Either way - I am sick of maintaining this constant 38" waist and being disgusted with myself whenever I look in a mirror - somethings gotta give...if I am genetically predestined to weigh 240 pounds then I'll damn well do it with a 34" inch waist and proportionate build.

5:15 AM
Cup black coffee
Run (Easy 4 Mile pace)
Time: 45:25

6:15 AM
Breakfast:
2/3 Cup Eggology omlet with 1 1/2 cups chopped onions, bell peppers, mushrooms & garlic
20 oz. Water

Morning Commute: 32 oz. Water

9:00 AM
Snack: 1/4 Cup Raw Organic Brazil Nuts

10:15 AM
Snack: 1/2 Cup Organic Oatmeal

11:30 AM
Lunch Session @ Gym
Total Time: 25:04
Wall Squat 10
35lb. DB Halo's x 10/10
Pump Stretch
Treadmill work (#5 Incline; 3.5 MPH pace) Time: 19:04
Plank 2 minutes

Lunch
2 Hardboiled Egg Whites
Salad (Spinach, Radish Greens, Radishes, Beet Greens, Beets, Zucchini, Carrot Greens, Carrots, and Celery (w/EVOO and Vinegar)
32oz Water

OTS:
Snack 1/4 Cup Raw Organic Brazil Nuts

Dinner:
Grass Fed Roast Beef (slow cooked w/chopped onions, bell peppers, mushrooms & garlic)
Raw Organic Broccoli florets
Pinto Beans
20oz Water

Bedtime:
Organic Orange
5oz. Fat Bastard Chardonnay

The Road to Hell...

AM:
Cup black coffee
Run (Easy 4 Mile pace)
Time: 24:30

Breakfast
2/3 Cup Eggology omlet (1 1/2 cups chopped onions, bell peppers, mushrooms & garlic )
2/3 Cup Frozen Mixed Veggies
20 oz. Water *
* One of the nice things in life about being a footballer is the collection Imperial Pint glasses I've amassed - they don't always have to hold the Wee Heavy, or Boddies

Snack
1/4 Cup Raw Organic Brazil Nuts

Snack
1/2 Cup Organic Oatmeal

Lunch
1 Can Water packed Tuna
1 Can Green Beans
32 oz. Water **
** One of the nice things in life about being a Dad who gives in occasionally is the growing collection of Bill Miller Texas Tea Buckets we have - they don't always have to hold Iced Tea

Snack
1/4 Cup Raw Organic Brazil Nuts

PM:
Kb -Swings (Alternate sets 2 Hand, LH, RH, DARCY)
6 Sets - 1 Minute On 30 Seconds Off

I originally intended to do some treadmill work and swim a few laps but as they say...the road to hell is paved with good intentions. Seriously I think the GymBoss is a neat little tool but its also a killer. I had visions of grandeur about doing 12 consecutive sets of swings 1 minute on and 30 seconds off. I got to 6 sets (yes it was hot and humid etc., but still) and I was a whipped puppy.
I felt so tired - my form was so bad by the time I finished the 6th set I didnt feel like I should push it any further. I am really OCD about form and tension.

Dinner:
Grass Fed Roast Beef (slow cooked all day***)
w/chopped onions, bell peppers, mushrooms & garlic
Salad (Spinach, Radish Greens, Radishes, Beet Greens, Beets, Zucchini, Carrot Greens, Carrots, and Celery (w/EVOO and Vinegar)
Pinto Beans
20oz Water

Bedtime:
5oz. Fat Bastard Chardonnay (gotta give it a plug - I really like this stuff).

Delta Pull Up System Week 1 Day 1

AM: Run (Easy 15-17 minute pace)
Time: 31:06

Today I'm starting a new cycle Delta Pull up System (Mondays and Thursdays)

PM: Treadmill (Incline Level 5; 3.5 mile/hour pace)
Time: 22:03

DPS - Week One Day One
Chin-Up
3 Sets, 5-6 Reps, 5-6 Second Duration Each Rep, 60 Second Rest Between Sets

1) 6 Reps, 150#, hold each at top for 6 seconds, rest 60 seconds
2) 6 Reps, 150#, hold each at top for 6 seconds, rest 60 seconds
3) 6 Reps, 150#, hold each at top for 6 seconds


Reed Stretch
Wall Squat
16Kg Halo
Pump Stretch
Knee Swap

Turkish Get Up (5 minutes) Alternating Left then Right

Plank (2 Minutes) x 2
Pump Stretch

Not a Bad Day

Run: 33:23 (Easy 15-17 Minute pace)

Warm up
Turkish Get Up (4lb Med Ball) 5 each side
Windmill (4lb Med Ball) 3 each side
Leg Swap 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
Darcy Swings (Switch Hands) 10 each side

Adding the 4lb. medicene ball to the mix really helps me
stay focused on remaining zipped up through the entire movement.

Strength/Endurance
Super Set x 3
Bottoms Up Clean 5 each side
1 - Hand Bent Row 5 each side
Push Ups 10
Clean & Circle Drill (with Push Out) 7
1-Leg Dead lift (1 KB) 5 each side
Lying Press 5 each side
Clean & Waiter Press 5 each side
Asymmetric Push Ups (On Kettlebell) 5 each side
Swing & Squat 10 reps
Clean & Press 5 each side
(15 - 30 seconds rest between exercises, 1 minute between sets)

I was really strong until about midway through the 3rd set, then it became more of an exercise in form and will power. The exception being the BU Cleans I really struggled keeping the BU portion of the clean all the way through every repetition. I'm definitely getting stronger but its still not as easy for me as I want it to be.

Ballistic
5 minute drill x 2 (Do not put the kettlebell down)
2 Hand Swing, 1 Hand, Clean, Press, Snatch, Slingshot, Figure 8 & hold.

I had some high-flying notion that I was going to do 3 sets of the Ballistic Drill as well.
I was fairly beat down by the time I made it through the second set.

Cool Down
Plank position, Reed Stretch, Pump Stretch, Leg Swaps

Hot Time in the City

Today's Menu:
Cup of black coffee
Run - 24:13 ( roughly 16-17 minute pace)
1/3 Cup Eggology with 1 whole egg for flavor
2/3 Cup mixed frozen veggies (no I didn't eat them frozen)
16 oz Water

Work...meh...same old stuff commute, do stuff, commute

Swimming around 6:00pm (with my daughter)
3 laps for each of us - easy pace then "free time"

I went swimming first as the heat index in my garage was somewhere in the low 130's until around 7:00pm.

The Grind:
Warm up Reps
Turkish Get Up (4 lb med ball) 5 each side
Windmill (4 lb med ball) 3 each side
Leg Swap 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
Darcy Swings (Switch Hands) 10 each side

Ballistic
16Kg Snatches (15 sec on/15 sec off) 7 each side
6 Sets

Reps: 84
2,940 lbs

1 Hand Swings 10 each side
5 sets

Darcy Swings (Switch Hands) 10 each side
5 sets

Reps: 200
7,000 lbs

Total Weight: 10,940 lbs

Snatch Holds
16Kg x 60 seconds x 2

Cool Down
Plank position
Reed stretch
Pump stretch
--------------------------
I didn't keep a record of times and rest for swings today or wear my Polar HRM - just lazy I guess.

Oh.. you want to know about food too? ok...let's see...
9:30am handful of Brazil nuts and a bottle of water
10:30am 1/2 cup organic oatmeal with another bottle of water
12:00pm - lunch was not good - I had a work thorough lunch meeting so Pizza was provided (I had 4 or 5 medium slices of sausage, and or pepperoni) at least they provided bottled water to drink.
2:30 or 3:00 I had another handful of brazil nuts and some more water
8:00pm - Dinner was better than lunch - Boneless free range pork ribs grilled, with black beans and asparagus
9:30pm Organic orange
10:00pm 4oz glass Fat Bastard Chardonnay

Sometimes, You Just Want To Ride...

When I was a kid I was a skateboarder - not in your stereotypical sense though. In those days, we knew that there was a "west coast" scene and had heard the names Adams, Perralta, and Alva but we really didn't have access (in my part of town) to pools, quality ramps, skate parks, helmets pads, etc., Of course we built ramps and what not and we found ditches etc., and would skate them over and over - but what I always most enjoyed was the ride. The absolute freedom of the ride - taking the board out and knowing that you could go in any direction you chose and ride for as long as there was a skateable surface...I often envisioned myself, in those days, riding on a particular segment of US Highway 281 in San Antonio (the other side of town) it was a long smooth surface that just seemed (in my mind) to stretch out endlessly.

Why am I mentioning all of this? I just read a post on The Art of Strength forum:
"RECORDING REPS, SETS......DOES IT MATTER?"

One of the many reasons I love working with the Kettlebell is that it is the sort of tool that allows me the freedom to do a workout with this same mindset. Freedom. Just pick up the bell and swing, snatch or get up. Anywhere you have enough room, anytime you have 5 minutes. Freedom.

A quote comes to mind from a musician - I am unsure what if any meaning that may have, however:

"I'ma make it do what it do baby"! - Ray Charles
Seem's to sum it up nicely .. just pick up the bell - don't worry about how many sets, reps, pr's (or what have you) constantly. Those things all have well documented purposes and of course should not be neglected but sometimes...let's just let go...get into the groove and "make it do what it do baby!"

Tons of Fun or Monkey See Monkey Do

Ok, I know I should'nt have but I just couldn't resist. I read (once again) on Rif's blog how he did 10 tons ... so ... what can I say?

Warm up
Turkish Get Up (4 lb medicene ball) x 5 each side
Windmill (4 lb medicene ball) x 3 each side
Knee Swap x 5

Ballistic
1 Hand Swings 10 each side
20 Sets
10/10 00:00 - 00:37
10/10 01:37 - 02:15
10/10 03:15 - 03:52
10/10 04:52 - 05:30
10/10 06:30 - 07:08
10/10 08:08 - 08:45
10/10 09:45 - 10:23
10/10 11:23 - 12:03
10/10 13:03 - 13:45
10/10 14:45 - 15:23
10/10 16:23 - 17:01
10/10 17:45 - 18:24 (Here's where I got cute and started resting 45
10/10 19:09 - 19:47 seconds instead of 60)
10/10 20:32 - 21:11
10/10 21:56 - 22:35
10/10 23:20 - 23:39
10/10 24:44 - 25:24
10/10 26:09 - 26:48 (And here's where I basically started feeling
10/10 27:18 - 28:02 lucky just to still be alive)
10/10 29:00 - 29:39

Reps: 400
14,000 lbs

Darcy Swings (Switch Hands) 10 each side
10 sets
20 33:00 - 33:38
20 35:08 - 35:47
20 37:02 - 37:39
20 38:44 - 39:24
20 40:39 - 41:22
20 42:37 - 43:16
20 44:31 - 45:23
20 46:58 - 47:33
20 49:03 - 49:39
20 51:29 - 52:08 (or some such... God I was beat...)

Reps: 200
7,000 lbs

Total weight: 21,000 lbs

Strength/Endurance
16Kg
Rack Walk 600 feet changing arms every 200 feet.
Suitcase carry 600 feet changing arms every 200 feet.

I didn't start feeling it in my back as early this time so perhaps thats an improvement...or maybe I was just more concientious of my form this time out...or both.

Monday Night RAW

Raw is what my hands are starting to feel - I know, I know someone hand me the barbie doll.

I’ve been reading about KB’s and Max Vo2 snatches (again with the Rif's blog stuff... I know, I know...). Actually, I’d known about Vo2 (via Tim Noakes’ excellent tome “The Lore of Running”), since at least my Army running days. However, I never thought I would be trying to apply it to KB’s. Well … sort of try to apply it anyway…as my results show I’ve got a long, long way to go to really start getting some benefit’s out of this. The first thing I’m convinced I need is a “GymBoss” timer – it’ll have to wait for now.

Warm up: The usual suspects,
Windmills (4lb med ball), TGU’s (4lb med ball), Egyptian’s.

Max Vo2 Snatches
16 kg – 7 reps per cycle (15/15)
10 sets – rest 2 minutes
6 sets – rest 2 minutes
4 sets – that’s enough already !

140 reps Total
4,900 lbs. not bad for my first attempt (with a wall clock at that)

Halos
16Kg
8/8

Sometime back RKC Tom Healy told me about walking with the KB in the "racked/cleaned" position he didn't really specify how far...I suppose I really should have asked before I did this but you know... it's ALWAYS better to beg forgiveness than ask permission.

Rack/Clean Walk
16 kg
660 feet left/center racked
660 fee right/center racked

My upper back was really feeling it on the way back – not hurting just feeling it - still I may not have been doing this correctly.

The 16Kg Snatch and the Stoic-in-Training

I told RKC Tom Healy one day while in a session with him to give me plain and simple...my mind is kind of like a computer (it's all one's and zero's)...actually - I like simplicity and one reason the KB applies so nicely to what I enjoy doing is its ability to strip away everything but the essentials of training. I don't want to get too zen-like here...but it's beauty really is in it's simplicity for me.

I read on Rif's blog where he was doing snatches (I've been spending a lot of time reading his blog lately...possibly just a phase but the guy seem's dead on to me) So why reinvent the wheel I'll try some of his workout's - here's my results for the latest:

Snatch
16Kg
5/5 x 2 – rest 1 minute
5/5 x 2 – rest 1 minute

7/7 x 8 sets (with 1 minute rest between sets)

112 Reps
3,920

Swings
16Kg
10/10 – rest 1 minute
11/11 – rest 1 minute
12/12 – rest 1 minute
13/13– rest 1 minute

Reps: 92
3,220 lbs

I thought I could do another ladder (or at least half a ladder) but I was really fried and by the last set I could tell my hip snap was really sucking wind.

I was really spent at this point…but I didn’t realize just how far until…

Just a few.. more... Snatches
16Kg
1 Minute
I had some visions of grandeur – ala doing multiple sets here..however...turns out I was doing good just to get through one (count’em 1) 1 minute set.

P-Bar Plank 2 minutes

The Full Pyramid

I am inspired from many different places - one of which is Rifs Blog so after reading his latest post I tried it out .. that is - One arm swings with the one bell I have access to a 16Kg. I need to do something to get over the last week and a half of doing basically nothing. Granted I'm nowhere near RKC level. However, I gotta start back somewhere - so this is it:

One arm swings
16Kg
10/10 (HR N/A)
12/12 (HR 139)
14/14 (HR 155)
16/16 (HR 164) - 7:10
18/18 (HR 172) 8:10 - 9:12
20/20 (HR 175) 10:12 - 11:23
18/18 (HR 177) 12:23 - 13:34
16/16 (HR 180) 14:34 - 15:37
14/14 (HR 177) 16:37 - 17:37
12/12 (HR 174) 18:42 - 19:25
10/10 (HR 174) 20:30 - 21:09

320 reps
11,200

Plank (HR 161) 2 minutes

* I never thought to wear the Polar for my KB work until I read it in Rif's posts - what a cool idea. Never hurts to monitor heart rate for posterity.

Workout:
AM - Off
PM - Complete 20 rounds of:
5 pull ups
10 push ups
15 squats

Weight:
Next: # - 23 JUL 07
Current: 230# - 16 JUL 07
Last: 233# - 09 JUL 07
Difference: <-3#>

Rest: 6 1/2 hours

Food:
1/2 Cup eggology w/1 whole organic egg - 2/3 Cup mixed vegetables - 1/2 Cup black beans and lentils
Starbucks venti 180 degree latte
bottle of water
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water

Day Off

Workout:
AM - Off
PM - Off

Weight:
Next: # - 23 JUL 07
Current: 230# - 16 JUL 07
Last: 233# - 09 JUL 07
Difference: <-3#>

Rest: 6 1/4 Hours

Food:
Starbucks venti 180 degree latte
Le Peep - Migas Plate (scrambled eggs, chorizo, onions, bell peppers) w/ pinto beans - 16oz water
1 1/2 Mrs Freshley's "snowballs" (yuck) - bottle of water
1 can organic green beans - 3oz. tinned salmon - bottle of water
Hershey's chocolate bar w/almonds - 16oz water
Handfull of tortilla chips - 1/4 Cup organic salsa
Caipirinha (1 1/2oz. Cachaça and 1 whole lime quartered and mudged w/sugar, on ice)
2 boneless, skinless chicken thighs (from whole foods) Asada style - 2/3 cup beans - 1/3 bunch asparagus - 16oz water
1 bumble bar 16oz water
organic orange
7oz. Fat Bastard Chardonnay

Weighted Pullups? Soon - but not just yet

Workout:
AM - Off

PM - 16Kg KB
Modified TGU (Snatch Up - TGU back down)
3 x 7 Jackknife Pushup
3 x 7 Ring Pulldown (55# Each side)
Finish up with Tabata sets on Stationary bike
- Level 15 for 20 Sec "All-out" then recover to 142bpm
- Completed 3 sets within 10 minutes

Weight:
Next: # - 23 JUL 07
Current: 230# - 16 JUL 07
Last : 233# - 09 JUL 07
Difference: <-3#>

Rest: 5 1/2 Hours

Food:
2 Scoops Lowfat Muscle Milk w/ bottle of water
Starbucks venti 180 degree latte
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water
Handful bing cherries - handful of organic strawberries - bottle of water
Pappas BBQ Chile Cheese Fries - bottle of water
Handful Roasted Salted Pumpkin Seeds - 16oz Peach Iced Tea
1oz Sharffen Berger Dark (62% Cacao) Chocolate
8oz Brown Cow (Maple) organic whole fat yogurt
12oz Ribeye steak - 2 cups steamed broccoli - 1 1/2 pieces cherry cheese cake - Bottle of water
Organic orange
7oz Red Truck organic Petit Syrah

Back to the Grind (sort of)

Workout:
AM - 16Kg. Kettlebell
Warmup 2 Hand Swings - 20; 1 Hand Swings - 10 each side; DARC Swings - 10 each side

Strength/Endurance (1 set)
- One Arm CP - 5 each side
- One Arm Bent Over Row - 5 each side
- One Arm Windmill - 5 each side (reach for the Kb at the bottom)
- One Arm Front Squat - 5 each side
- One Arm Swing - 10 each side

Practice
TGU 3 each side

Finish up with 2 minute Plank on P-Bars

PM - Swim
As many sets as possible in 20 minutes:
2 x 1/2 lap Crawl w/Fins, 1/2 lap Backpedal/Modified Sidestroke w/Fins
Rest 90 seconds
Total of 7 sets

Weight:
Current: 230# - 16 JUL 07
Last : 233# - 09 JUL 07
Difference <-3#>

Rest: 6 1/2 Hours

Food:
Bottle of water
1/2 Cup Eggology w/ one whole organic egg - 2/3 Cup organic mixed frozen veggies - 1/3 Cup organic lentils
Starbucks venti 180 degree latte
1/2 Cup organic oatmeal - 1/4 Cup organic brazil nuts - bottle of water
bottle of water
1/3# asada style chicken - 1/3 Cup organic lentils - bottle of water
1 handful bing cherries
1 handful of organic strawberries
2 snack size bags of chips, 1 bowl organic tostitos w/ 1/4 cup organic salsa
8oz Isopure Red
1/3# organic burger steak w/ 1/4 Cup organic cheese - 1/3 Cup organic peas - 1/3 Cup organic pinto beans
1oz Sharffen Berger Dark (62% Cacao) Chocolate
Organic orange
7oz Fat Bastard Chardonnay

No training day

Exercise:
Day off

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 8 1/2 Hours

Food:
2 Cups organic coffee w/vanilla cream

1/2 Cup organic oatmeal - 1/4 cup organic brazil nuts - 8oz organic whole milk
Bing cherries (handful) - bottle of water

2 Scoops Low Fat Vanilla Cream Muscle Milk w/bottle of water

bottle of water

1/2 Bumble bar

1/3 Pound asada style chicken w/ organic onions and bell peppers - 1/3 Cup organic lentils - 1 Cup spinach - 1/2 avocado - 8oz organic whole milk

1oz Sharffen Berger Dark (62% Cacao) Chocolate

8oz Isopure Red

Organic orange

7oz Red Truck Organic Petit Syrah

Saturday KB Training

Exercise:
AM:
Instructional KB workout with RKC Tom Healy 1 hour (plus about 30 minutes discussion time)
- Details to follow

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 6 1/2 Hours

Food:
2 Bottles of Water (workout and postworkout)
8oz Cytomax Red - 8oz Isopure Endurance Alpine Punch
1/2 Cup Eggology w/ one Whole Organic Egg - 2/3 Cup Organic Mixed frozen Veggies - 1/3 Cup Organic Black Beans - 2 Cups Coffee w/ Vanilla Creamer
1 Bottle of Water
Bing Cherries (handful)
Tostitos Organic Yellow Corn Chips (bowlfull) - 1/4 Cup Salsa
1/3 pound roast pork - 1/2 Cup cherry, apple, walnut dressing - 1/4 Cup organic black beans - 1/3 Bunch aparagus - 8oz organic whole milk
Organic orange
7oz. Fat Bastard Chardonnay

Happy Friday!

Exercise:
AM:
Stretching 3 minutes seated hip flex, pump, climbing stretch

For Time:
35lb. Db swings 20 x 3
1 minute planks x 3
20 walking lunge steps x 3
2/35lb Db high pulls 15 x 2
1 minute planks x 2
15 sit ups x 2

Completed: 20 minutes

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 5 1/2 Hours

Food:
2 Scoops Low Fat Vanilla Creme Muscle Milk w/16oz Rice Dream Organic Rice Milk
Venti 180 degree Latte
bottle of water
1/2 Cup Oatmeal - 1/4 Cup Brazil Nuts - bottle of water
(workout) bottle of water
Chopped Beef Sandwich w/ Fries - Sm. Ice Cream Cone - 16oz. Iced Tea
bottle of water
Blueberries - 16oz water
Cheese Stick - 16oz water
Organic Orange - 16oz water
2 Slices postworkout pizza (left over from last night)
7oz Red Truck Organic Petite Syrah

Fun Times!

Exercise:
AM
Stretching 3 minutes seated hip flex, pump, climbing stretch

For Time:
25 Walking Lunge steps
20 Pull-ups
20 Box Step ups
80 Speed Rope
20 Bench Dips
20 Knees to Elbows w/flat bench
30 Situps w/20 pound medicene ball

Completed in: 20 Minutes

Weight: 233# - 09 JUL 07 [next weigh-in: 16 JUL 07]

Rest: 8 Hours

Food:
2 Scoops Low Fat Vanilla Creme Muscle Milk w/16oz Rice Dream Organic Rice Milk
Venti 180 degree Americano
bottle of water
1/2 Cup oatmeal - 1/4 Cup Brazil Nuts - 16oz water
16oz water
(workout) bottle of water
3 1/2 oz Salmon - 1 Can Organic Green Beans
(post workout) bottle of water
Cheese Stick - 16oz water
1 Cup of Fresh Strawberries and Blueberries
Organic Orange - 16oz water
Bumble Bar
1 Serving Potato chips
2 Slices pizza with extra chicken, cilantro, pineapple, sundried tomotoes, bell peppers, and red onions
8oz Whole Organic Milk
1 Can Blue Sky "Dr. Becker" Soda Pop
Organic Orange - 4oz Rice Milk
7oz. 2006 Yellow Tail Chardonnay

Exercise:
AM
Stretching 3 minutes seated hip flex, pump, climbing stretch
Strength couplets (20 seconds of work, 20 seconds rest between each couplet) x 5 rounds
Push ups/ BW Rows
40lb Db swing left/ Db swing right
40lb Db CP left/ Db CP right
Planks: Straight - 1:20; TB on Knees - 30 seconds; Straight 10 seconds

PM
Swimming 45 Minutes

Weight: From 09 JUL 07 233# (next weigh-in: 8/9/2007)

Rest: 7 1/2 Hours

Food:
2 Scoops Low Fat Vanilla Creme Muscle Milk w/16oz water
Venti 180 degree latte
bottle of water
1/2 Cup oatmeal - 1/4 Cup Brazil Nuts - 16oz water
(workout) bottle of water
(post workout) bottle of water
Bumble Bar - 16oz water
3 1/2 oz Salmon - 16oz water
Cheese Stick - 1 Cup of Fresh Strawberries and Blueberries - 16oz water
1 Can Organic Green Beans - 16oz water
Organic Orange - 16oz water
Bowl of potato chips
2oz. Scharffen Berger Cuyagua Venezuelan Dark Chocolate (75% Cacao)
8oz Whole Foods Ground Beef Patty w/green onions and bacon - 1/3 Can Pinto Beans - 1/3 Can Green Peas
8oz Whole Organic Milk
8oz Whole Fat Organic Vanilla Yogurt
7oz. Berringer White Zinfindel (see post from 09 JUL - Finished it off!)

Exercise: Rest Day

Weight: Next Weigh-in Date 8/9/2007

Rest: 6 1/2 Hours

Food:
8oz Kashi GoLean Crunch Cereal w/ 8oz. Organic Whole Milk
Venti 180 degree latte
bottle of water
1/2 Cup oatmeal - 1/4 Cup Brazil Nuts - bottle of water
bottle of water - Cheese Stick - Organic Orange
Small (4 inch) Chicken Breast Sandwich w/lettuce, and tomato
bottle of water
1 Cup of Fresh Strawberries and Blueberries - bottle of water
1 snack size bag potato chips
Chicken Quesadilla's (2 Organic flour tortilla's, 1/4 Cup Organic Shredded Low Fat Cheese Mix, 1/3 Cup Grilled Organic Free Range Chicken Breast) - 1/3 Can Organic Black Beans - 8oz. Organic Whole Milk
1 Serving Lilly Ross's Peach Cobbler - 2 large Servings of Cola
8oz. Organic Whole Milk Vanilla Yogurt
7oz. Yellow Tail Chardonnay (not my favorite but it was leftover too, and again I'm not wasting it - besides the good stuff can wait and it'll save me some money)

Exercise:
Tabata Circuit
Six rounds each (20 on/10 off) w/1 minute rest between stations.
16Kg KB swings
Air Squats
Olympic Bar High pulls
Thruster w/weighted bar (18, 22, 22, 22)

Weight: 233 Pounds

Rest: 5 1/2 Hours

Food:
Venti 180 degree latte w/cream cheese danish
bottle of water
1/2 Cup oatmeal - 1/4 Cup Brazil Nuts - bottle of water
bottle of water during workout
bottle of water post workout
1/2 order beef and chicken fajitas w/blackbeans, onions and peppers (On The Border)
bottle of water
Bumble Bar
Cheese Stick - 1 Cup of Fresh Strawberries and Blueberries
Organic Orange - bottle of water
1/2 pound Salmon burger w/cheddar and jalapeno
1/3 Can Green Beans
1oz Sharffen Berger Dark (62% Cacao) Chocolate
8oz Organic Whole Milk
Organic Orange
7oz Beringer White Zinfindel ( I do not really care for this stuff but my wife brought it home and I refuse to waste it)

It's a Pretty Good Day

Exercise: Please see Rationale from 2 JUL

Rest: (approximate) 1:30 AM to 6:15 AM - I know better but I stayed up too late anyway

Weight: Not Recorded

Food:
6:30 AM Smoothie (12oz crushed ice and Rice Milk), 2 scoops low fat Muscle Milk, large handful of fresh blueberries, 6 fresh strawberries, 2 Tbsp flax seed
8:00 AM bottle of water
9:00 AM 1/2 Cup Oatmeal - 1/4 Cup Brazil nuts - bottle of Water
12:30 PM Chopped Beef Basket w/fries from Pappas BBQ (good but I really need to lay off the BBQ) - bottle of Water

Happy Fourth of July

Exercise: See the Current Rationale from 2 JUL

Rest: (approx) 12:30 AM - 7:30 AM

Wt: Not recorded

Food:
9:00 AM Coffee - 2 Cups Organic Mexican Breakfast Blend (Whole Foods)
11:00 AM 1/2 Cup Eggology (w/1 whole egg) w/chopped onion and red bell pepper - 1/2 cup Black Beans - bottle of Water
1:00 PM - bottle of Water
3:00 PM - 1oz Sharffen Berger Extra Dark (82% Cacao) Chocolate - bottle of Water
4:30 PM - Bumble Bar (w/ Cashews) - bottle of Water
5:00 PM - bottle of Water
8:00 PM - 1/2 pound Buffalo burger (with gorgonzola and sun-dried tomato) - 1/2 cup pinto beans - 1/2 cup Green Beans - bottle of Water
9:30 PM - 1 Movie Theater LARGE Dr. Pepper (Went to see Transformers with a friend) (...felt no guilt whatsoever btw)
12:30 AM - Organic Orange
12:45 AM - 7oz Ashwood Grove "Soft Press" Chardonnay (I won't be a repeat customer on that one)

Where are we going? And why am I in this hand basket?

Exercise: (See yesterdays excuse)

Rest: approx 5 hours sleep

Food:
6:00 AM 1/2 Cup Eggology (egg whites) with 1 whole egg - 1/8 Cup Cheese - 1/8 Cup Salsa - 6 oz Sunny D
7:00 AM Smoothie (12oz crushed ice and water), 2 scoops low fat Muscle Milk, large handful of fresh blueberries, 6 or 7 frozen strawberries, 2 Tbsp flax seed
8:00 AM bottle of water
9:00 AM 1/2 Cup Oatmeal - 1/4 Cup Brazil nuts - bottle of Water
12:30 PM Chopped Beef Basket w/fries from Demeris BBQ (quite tasty) - bottle of Water
2:30 PM Cheese Stick and an Organic Orange with a bottle of Water
4:00 PM bottle of Water
6:00 PM 6oz Baked Cod with Tomato Curry Sauce - 1/3 Bunch of Asperagus - 1/3 Cup Pinto Beans - bottle of Water
9:00 PM 1oz Scharffen Berger Extra Dark (82% Cacao) Chocolate
10:30 PM 7oz Malbec

Circling the wagons...when the wheels fell off

Exercise:
The excuse: I have not seriously worked out other than to play around in the pool with my daughter - more like "movement" vs. calling it "exercise" - since aggravating my foot injury 2 weeks ago tommorow. It is feeling better each day, than the day before but because of the location it is a slow, slow process getting back to the point where I don't even have to think about it. For those who do not know - yet somehow care anyway...I sustained a stress fracture at the metatarsal head on my left foot when I was 14 - and contrary to everyones opinion but my own - continuted to play until it felt as if I were kicking bowling balls - at which point I was completely out of commision for about 6-8 weeks. Fast forward every 10 years or so since then I somehow reinjure/aggravate this thing and it takes 2-3 weeks to get back to normal with ice, elevation and advil.

6:00 AM - Instant Breakfast w/ 8oz Whole Milk
7:00 AM - bottle of Water
9:00 AM - 1/2 Cup Oatmeal - 1 oz Brazil Nuts - bottle of Water
11:30 AM - bottle of Water
12:00 PM - Zoe bar Chocolate Peanut Butter Bliss (less than blissful but ... eh .. ok ...)
1:00 PM - Package of Salmon - Can of Green Beans - bottle of Water
3:00 PM - 1 Orange - 1 Cheese Stick - bottle of Water
5:00 PM to 12:30 AM (approx. as follows) Finished off a bag of chips I found in the pantry (approx. 1/4 of the bag), a bumble bar, 2 slices dominoes pepperoni pizza, can of Root Beer (it was Whole Foods brand - does that help??), 1 to 1 1/2 oz Dark Chocolate, 6oz Container of Great Value Vanilla Ice Cream, 7 oz Malbec, about 1/2 Cup of some chocolate pretzel, nut trail mix stuff I found in the pantry.

Exercise:
AM - skip workout
PM - We'll see

Food:
6:00 AM - 1/2 Cup Eggology with one whole egg - 1 Can Green Beans - 8oz Organic Whole Milk
7:00 AM - bottle of Water
9:00 AM - 1/2 Cup Oatmeal - 1 oz Brazil Nuts - bottle of Water

Exercise:
AM Day off
PM 16kg. 100 swings (40 2-hand, 20l 20r, 20 DARC) x 2

Food:
6:00 AM - 2 scoops Lowfat Muscle Milk w/12oz. Water (I really should use the blender and add some strawberries and blueberries but I was lazy and running late)
8:00 AM - bottle of water
10:00 AM - 1/2 Cup Oatmeal - handful of Brazil nuts - bottle of water
10:30 AM - bottle of water
1:00 PM - 3 oz. Salmon- 1/3 Cup Canned Wax Beans - 1/3 Cup Chili Beans- 1 Bottle of Water
2:00 PM - bottle of water
3:00 PM - 1 Cheese Stick - 1 Organic Orange
4:30 PM - bottle of water
7:30 PM - 6oz grilled fillet of Salmon - 1/3 bunch of asparagas broiled - 1/2 cup lentils - 12oz. water
10:15 - Organic Orange
10:30 - El Portillo 2006 Malbec (Argentina)

Exercise:
AM - skip workout
PM - 16kg. kettlebell 1 combined set:
- two handed swing 20 reps
- one handed swing 10 reps each side
- DARC swing 10 reps each side
For a total of 80 swings ( I really should have timed it).

Food:
6:00 AM - 1/2 Cup Eggology with one whole egg (added chopped red peppers, red onion, and cilantro) - 1/3 Cup Pinto Beans- 1/3 Cup Green Peas - 12 oz Water
7:00 AM - 1 Bottle of Water
9:00 AM - 1/3 Cup Oatmeal- 1 oz Brazil Nuts- 1 Cheese Stick- 1 Orange- 1 Bottle of Water
10:00 AM - bottle of water
11:30 AM - Earl of Sandwich Original - Earl of Sandwich Oatmeal Rasin Cookike - 12oz. water
12:30 PM - Bottle of Water
2:30 PM- Hershey bar with Almonds
4:30 PM- Bumble Bar with Cashews - Bottle of Water
6:00 PM- Quesadillas (2 organic red chilie tortilla's w/ 1/4 cup mexiacan cheese mix and 1/2 cup shredded free range pork) 1/3 Cup Homemade Guacamole - 1/2 Cup Black Beans - 1/2 Cup Green Peas
8:30 PM - 12oz water - 1 Organic Orange
10:30 PM - 7 oz. Ashwood Grove Soft Press Chardonnay (Australia)

Exercise:
Day off

Food:
6:00 AM - 2 scoops Lowfat Muscle Milk w/12oz. Water
8:00 AM - bottle of water
9:00 AM - 1/3 Cup Oatmeal - handful of Brazil nuts - Organic Orange - Cheese stick - bottle of water
1:00 PM - 3 oz. Salmon- 1/3 Cup Niblets- 1/3 Cup Chili Beans- 1 Bottle of Water
2:00 PM - bottle of water
3:30 PM - bottle of water
6:00 PM - 3 slices 4 cheese Red Baron Pizza with extra grilled chicken breast, red bell pepper, red onion, and cilantro - 12oz. water
8:00 PM - 12oz. water - 1 Organic Orange
10:30 PM - 7oz Red Truck Organic Petit Syrah

Lazy Sunday

Workout
AM - 16Kg. Kettlebell
Warm up
2 Hand Swings - 20
1 Hand Swings - 10 each side
Darc Swings - 10 each side

Strength/Endurance (4 sets)
- One Arm CP 5 each side
- One Arm Bent Over Row 6 each side
- One Arm Windmill 6 each side
- One Arm Front Squat 6 each side
- One Arm Swing 10 each side
- One minute active rest

Cool Down
Plank 2 Minutes on PBars
mini bridge, pump stretch

PM
One Arm Swing 10 each side, 15 each side, 20 each side - w/30 sec. rest between sets

Food
8:30 AM - Bottle of Water
9:00 AM - 1/2 Cup Eggology with 1 whole egg - 1/2 Cup green beans - 1/2 Cup Black Beans - 12oz water - 2 Cups of Coffee with a Tbsp each of creamer
1:00 PM - 1/2 Cup Green Beans - 1 1/2 Cups Spinach w/ White Wine Vinagrette - 8oz. Grilled Marinated Chicken Breast - 12oz. water
3:00 PM - 12oz. water
5:00 PM - 8oz Grilled Sirloin Asada - 1 1/2 Cups Spinach w/Basalmic Vinagrette - 1/2 Cup Pinto Beans - 12oz. water - 8oz. Whole Milk
7:30 PM - (Red Robin) 24oz. Unsweetened Tea - 5 or 6 Onion Rings - large Chocolate malt
10:30 PM - handful of Brazil Nuts - 7oz. Red Truck Petite Syrah

It's Saturday

Workout
AM - 16Kg. Kettlebell
Warm up
2 Hand Swings - 20
1 Hand Swings - 10 each side
Darc Swings - 10 each side

Strength/Endurance (4 sets)
- One Arm CP 5 each side
- One Arm Bent Over Row 6 each side
- One Arm Windmill 6 each side
- One Arm Front Squat 6 each side
- One Arm Swing 10 each side
- One minute active rest

Cool Down
Plank 2 Minutes on PBarsmini bridge, pump stretch

PM
70 One Arm Swings alternate 10 each Side

Food
7:30 AM - Bottle of Water
8:00 AM - Bottle of Water with Vanilla Creme Low Fat Muscle Milk
9:00 AM - 2 Cups of Coffee with a Tbsp each of creamer
10:00 AM - 1/2 Cup Lentils
10:30 AM - 1/2 Cup Irish Oatmeal with 8oz. Blackberry Keifer
1:30 PM - 1/2 Cup Peas - 1/2 Cup Lentils - 10oz. Fillet Orange Roughy with Eggplant Curry - 12oz water
3:30 - 12oz water
5:30 - 1/2 Cup Lentils - 1 1/2 Cups Spinach - 8oz. Carnitas style free range pork - 12oz water
6:30 - handful of Brazil nuts - 12oz. water
8:30 - 7oz Fat Bastard California Chardonnay
10:00 - 8oz Organic Whole Milk

Whats up for Friday

Exercise:
- A.M. - Day off
- P.M. - 1 Set of 60 swings
Food:
6:00 AM - 1/2 Cup Eggology with one whole egg- 1/3 Cup Pinto Beans- 1 Can Green Beans- 12 oz Water
7:00 AM - 1 Bottle of Water
8:00 AM - 1/3 Cup Oatmeal- 1 oz Brazil Nuts- 1 Bottle of Water
9:00 AM - 1 Bottle of Water
10:00 AM - 1 Cheese Stick- 1 Orange- 1 Bottle of Water
11:00 AM - 1 Bottle of Water
12:00 PM - 3 oz. Salmon- 1/3 Cup Niblets- 1/3 Cup Chili Beans- 1 Bottle of Water
1:30 PM- 2 Double Chocholate Chip Cookies (from Whole Foods)
2:00 PM- 1/2 Bottle of Water
4:00 PM- 1/2 Bottle of Water
8:00 PM- 10oz Grilled Chicken breast- 1 1/2 Cups of Spinach- 1/2 Cup Homemade Guacamole- 1/2 Cup Lentils- 7oz Red Truck Petite Syrah
10:PM- 1/2 Cup Bluebell Vanilla Ice Cream with Hershey's Syrup