Tim Noakes' 26 Weeks to a Marathon W2 D1

Got the results from my Health Risk Assessment back today from my insurance provider. I am NOT making this up. It says (and I quote):

Conditions	Now	Goal
Cirrhosis of liver Alcohol	2 drink(s) per week	None to 2 drinks a day

That's right you read it here first! I get to increase my booze consumption to 2 drinks per day with the complete blessings (nay...at the behest) of my insurance carrier! I'm having this document notarized & laminated so I can show my Family doc when I go for my next physical.

5:05 AM - Wake up
5:10 AM - Put on the Coffee
5:25 AM - Out the door W20
6:00 AM - 1 Apple
6:30 AM - 12 oz 2% Milk w/ 2 Scoops Muscle Milk Lite (chocolate milk)
7:00 AM - Coffee (2 cups + 2 for the road) w/Honey & Half and Half
8:30 AM - 16 oz water
10:30 AM - 16 oz water

Tim Noakes' 26 Weeks to a Marathon W1 D3

5:05 AM - Wake up
5:15 AM - Water on the Hob and Out the Door (20W)
5:45 AM - Mate (x 2 + 1 for the road)
6:00 AM - one Apple
6:30 AM - Breakfast Tacos (Potato, Bacon & Egg, w/cheese)
9:00 AM - 16 oz water
11:00 AM - one Apple
11:45 AM - Holiday Department Lunch (pot luck) - I ate...a lot
12:30 PM - 16 oz water
3:00 PM - 8oz green tea (x 2)
4:30 PM - one Apple
5:30 PM - 8oz green tea (x 2)
7:30 PM - dinner @ Chili's (I actually had a bowl of chili) and Spinach Artichoke Dip w/ water
10:00 PM - bed

5:05 AM - Alarm goes off
5:14 AM - Alarm goes off again (I actually hit the snooze - I NEVER hit the snooze)
5:20 AM - Get up
6:00 AM - Starbucks w/ Mens Small Group
7:30 AM - Scrambled Eggs (w/Bacon, Skillet Potatoes, and Avocado) + 16oz Mate
8:45 AM - 16oz Water
11:00 AM - one Apple + 16 oz Water
12:00 PM - Workout

1. 5:00 Bridging shoulder briding + wall walk
2. 5:00 Hindu pushups + static holds(down dog & pump stretch)
3. 5:00 Hindu Squat + wall squat & wall seat

12:30 PM - Organic Blue Corn Tortilla Chips w/Hummus (Sun Dried Tomato & Garlic) + 16 oz Green Tea
2:30 PM - 16oz Water
4:15 PM - 2 x 6oz Green Tea w/Honey & Lemon
7:00 PM - Fish (Salmon) Saute'd w/ Olive oil and garlic, Spinach Salad
9:30 PM - Bed

Tim Noakes' 26 Weeks to a Marathon W1 D2

I am really feeling it in my legs, core and shoulders - from Swinging the Bell yesterday - as I said (to quote Boston) "It's been such a long time" - yes I still like to listen to Boston - if only I could still listen to it on 8-Track...

Hey! That should be an iPod feature! Just like you can set your iTunes list to use a standard 2 seconds between songs or start right into the next track depending on the album mix...you should be able make a play list and set it to where every 3 or 4 songs, you fade out the last song about half to 3/4's of the way through, have a loud 'clickety-click' sound, and then fade the song back in....ok maybe not...still - it would be interesting.

5:00 AM Wake up
5:05 AM - Put on the Coffee
5:10 AM - 16 oz Half & Half (Gatorade & Water) w/12 grams Whey Protein
5:20 AM - Run Regimen:
* Tim Noakes' (The Lore of Running 3rd Ed.) 26 weeks to marathon training.
Week 1 - Day 2 - W20
6:30 AM - Breakfast

• Breakfast Taco (Potato,Egg & Avocado w/Cheese) * I'll be making these (varying the ingredients) until my spouse starts complaining that she want's something different.
• Pot of Coffee - standard 4 Cups 2/ Honey and Half&Half

9:00 AM - Damn I forgot the Coconut Water (I'm really starting to like that stuff too) - 16oz Water
10:30 AM - Apple
11:00 AM - 16oz Water
12:00 PM - Lunch (at Jasmine's)

• Bun Thit Nuong (Rice Vermicelli w/ Charbroiled Pork)
• Spring Roll
• Hot Tea (Jasmine - meh...I should have brought my own tea and asked for a pot of hot water)

1:30 PM - 16 oz Water
3:00 PM - 16 oz Water
4:30 PM - 1 apple
6:00 PM - Dinner

• Stovetop Roast Chicken
• Saute'd Fresh Green Beans
• Chardonnay

9:45 PM - Bed

Anchorage?

Ok I found a marathon - Thanks to my online friend Jen for reminding me that it might be nice if I found an actual Marathon to participate in that coincides with my projected end training date of the 16th of May - May is decidely not the best time to find a marathon to run in my own great state of Texas. So without further ado I give you...

The Anchorage Alaska - Mayors Marathon - June 20, 2009

Ok...I'da know Anchorage may be a bit much price wise for 7 months from now... I have to take all the expenses into account (and my penchant for undisciplined budgetary matters) but still part of me says ... ya know... this could be do-able.

Anyway, let's just worry about today ... for now

This morning
4:30 AM Rise - No Shine - my daughter was up and would not go back down I needed to get up anyway to make some breakfast to send with my wife (otherwise she won't eat - I'm not guaranteed she ate what I made but hey... at least I tried).

4:45 - 5:15 AM - Hurricane Category I - Week 1 of 3 - Day 1
16Kg KB - I set the Gym Boss for 30 sec/90 sec split cycle and did the following:

• DARC Swing x 3
• 2 Hand Swing x 2
• CP 10R
• CP 10L
• Snatch 10R
• Snatch 10L

Hurricane Category I Protocol is actually for 15 Seconds Work and rest until HR <120bpm ... but its a pain in my ass to try meshing together the GymBoss set times and my actual heart rate recovery time so I decided to start at 90 sec rest and move it down progressively over the next 3 weeks.

Fuel:
5:45 AM - Breakfast

• Pot of Coffee - 4 Cups Joe, 4 Tbsp Honey, 3 Tbsp half and half
• 1 Potato, Egg & Avocado breakfast taco

10:00 AM - 8oz Coconut Water
10:30 AM - 16oz Green Tea
11:30 AM - Lunch (met with some colleauges @ the Silver Palace)

• Broiled Filet of Sole
• Steamed Veggies
• Flan
• 16oz Water(x 3 or 4 I wasn't paying attention)

1:30 PM - 8 oz Coconut Water w/about 8oz Green Tea (this was a drastic mistake but once I had poured them together I'm so cheap I wasn't going to waste the concoction so I drank it anyway).
4:30 PM - 16 oz Green Tea
5:15 PM - Apple
7:30 PM - Roasted Sweet Potatos w/Brown Rice & Edamame
9:30 PM - Hot Cocoa w/500mg Slo-Niacin & 2x Tension RX (nighttime)

It's been such a long time...

It's been such a long time - I think I'm finally motivated again - I say I think I'm finally motivated again (we'll see) since my serious blowout almost a year ago. Wow! Can't believe it's been almost a year already....hrm...well - better late than never I guess...

This morning started Tim Noakes' (The Lore of Running 3rd Ed.) 26 weeks to marathon training.

Wake: 5:00 AM

Run Regimen:
5:15 AM - Week 1 - Day 1 - W20

Fuel:
5:45 AM - 1 Apple
Pot of Coffee - 4 Cups Joe, 4 Tbsp Honey, 3 Tbsp half and half
7:15 AM - 1 Bacon & Egg breakfast taco (thanks to Paul)
9:30 AM - 8oz Coconut Water
11:00 AM - 1 Apple & 16 oz Water
11:30 AM - Vietnamese phở noodle soup (w/extra beef) and 1 Spring Roll w/ 16 oz Water
2:30 PM - 8 oz Coconut Water
4:30 PM - 16 oz Green Tea
7:30 PM - Vegetable Fritter with 16oz Green Tea
8:30 PM - Hot Cocoa + 500mg Slo-Niacin
9:30 PM - Bed

Breakfast Concoction

Concoct
Pronunciation: \kən-ˈkäkt, kän-\
Function: transitive verb
Etymology: Latin concoctus, past participle of concoquere to cook together, from com- + coquere to cook
Date: 1675
1) to prepare by combining raw materials

In a blender:

• 1 Cup Organic Oatmeal (nuked in water)
• 1 Cup 2% Organic Milk
• 10 Grams EAS 100% Whey Protein
• 2 Tsp Organic Fresh Ground Peanut Butter
• 2 Tbsp Organic Flax Oil
• 2 Tbsp Organic Vanilla Yogurt
• 1 Cup Ice

Breakfast - 7:00 AM
1/2 Breakfast Smoothie

Snack - 9:30 AM
1/4 Cup Almonds w/ 1/4 Cup Raisins

Exercise - 12:40 PM
Swimming (forgot my goggles)
Kickboard 600 yards in 20:29

Post Exercise - 1:00 PM
Muscle Milk Protein Bar
16oz Water w/ 2 Scoops Xyience NOX-CG3

Lunch - 2:15 PM
Sandwich - Turkey, Baby Swiss and Spinach w/horseradish on Whole Wheat

Snack - 3:30 PM
1/2 Cup 2% Cottage Cheese w/Pineapple

Dinner - 7:00 PM
Black Bean & Northern Bean Soup

Snack - 9:30 PM
Smoothie (the other half from breakfast)

Long Time Gone

Yes it's true - it was summer, it was hot, it was vaction time...

Pick any excuse - I've been lazy - and now it's time to get back in gear.

I got a Lifeline Power Wheel from Perform Better for my birthday - and today is the day I decided to start using it. I have literally done NOTHING of any significance exercise-wise in over 60 days.

Exercise - 6:00 PM
John Hinds (Monkey Bar Gym) Power Wheel Beginner:
Holding Pushup - 10 x :30 on/ :30 off - My wrists are killing me and I can tell my entire core is going to be paying me back in the AM

Post Exercise:
2 Scoops MHP Dark Matter in 20oz Water

Dinner - 7:30 PM
Whole Wheat Spaghetti w/ Ground Turkey with Olive Oil & Garlic Pasta Sauce

Snack - 9:30 PM
1/2 of (the other half of) my daily breakfast concoction:
- 1 Cup Organic Oatmeal (nuked in water)
- 1 Cup 2% Organic Milk
- 10 Grams EAS 100% Whey Protein
- 2 Tsp Organic Fresh Ground Peanut Butter
- 2 Tbsp Organic Flax Oil
- 2 Tbsp Organic Yogurt
- 1 Cup Ice

AM Session:
Run: 3.5 miles
Time: 44:03
HR: ≈151bpm

Swimming:
WEEK One (1/12) DAY One (2/3):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
total: 700 yards
Time: 17:44
HR: ≈157bpm

Combat Conditioning
Hindu Pushups (100 Protocol) - Goal 6 weeks to 100 Hindu Pushups
This is from the site:
www.hundredpushups.com
Modified for my goal of doing 100 Hindu pushups non-stop. I'll be adding my 20 pullups, 500 Hindu Squats, and 5 minutes of Bridging as I go along. I am forgoing the "initial test" as I want to start at the bare minimum (I have a natural tendency to want to pass where I should be stopping when my form is no longer 100% so I think the bare minimum should be safely within my limits using 100% proper form).
Week One (1/6) Day One (2/3) - Rest 90 seconds between each level:
Level 1 - 4
Level 2 - 3
Level 3 - 2
Level 4 - 2
Level 5 - max (at least 4)

Rest Day

A Very Strange Medley...

Swimming:
WEEK One (1/12) DAY One (1/3):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
Total: 700 yards
Time: 18:19
HR: ≈152bpm


Combat Conditioning
Hindu Pushups (100 Protocol) - Goal 6 weeks to 100 Hindu Pushups
This is from the site:
www.hundredpushups.com
Modified for my goal of doing 100 Hindu pushups non-stop. I'll be adding my 20 pullups, 500 Hindu Squats, and 5 minutes of Bridging as I go along. I am forgoing the "initial test" as I want to start at the bare minimum (I have a natural tendency to want to pass where I should be stopping when my form is no longer 100% so I think the bare minimum should be safely within my limits using 100% proper form).
Week One (1/6) Day One (1/3) - Rest 60 seconds between each level:
Level 1 - 2
Level 2 - 2
Level 3 - 2
Level 4 - 2
Level 5 - 4

It's not a Cola,

Rest Day

there's Cola's by the score,

Rest Day

so drink Doctor Pepper,

AM Session:
Run: 3 miles
Time: 37:53
HR: ≈156bpm

the joy of ev'ry boy and girl.

Swimming A Mile in 12 Weeks
Today I'm just trying this on for size. I'll start on Monday the 30th. I'll still have my daughter in the pool a couple times a week for her laps but for this I need timed rest intervals that I just won't be able to get by alternating with her. The protocol "as prescribed" is for a mile in 6 weeks but I'm stretching it to 12.

The goal is 2100 meters for the week (3 sessions x 700 meters).

Week One (preview):
100 meters (Rest - 12 breaths) x 4
50 meters (Rest - 8 breaths) x 4
25 meters (Rest - 4 breaths) x 3
total: 675 meters

Today My 25 meter laps were cut short by the lifeguard on duty who informed me that they were closing the pool immediately because of lightening being sighted. However, my own goal of "testing the waters" went fine, its a good workout but not so much I can't complete it in a reasonable amount of time.


Afternoon Session
Swim: 675 meters (13 1/2 laps)
Time: 21:04
HR: ≈152bpm

It's the most original soft drink

Rest Day

ever in the whole wide world.

From time to time God sets me on the same path as someone like Adam Bender - and I am reminded that a struggle is usually nothing more or nothing less than what you make of it.

To whit:



Oh by the way here's todays log:
AM Session:
Run: 3 miles
Time: 36:17
HR: ≈142bpm

Doctor Pepper

AM Session
Run: 3 miles
Time: 42:14
HR: ≈140bpm

...

Rest Day

I am stuck on Band Aid's

Rest Day

'Cause Band-aid's stuck on me!

AM Session
Run: 3 miles
Time: 42:43
HR: ≈137bpm

...

Walked to the grocer to pickup some milk and the journal
Distance: around 3 miles
Time: 24:21 + 21:54 = 45:75 = 46:15
HR: N/A

There's barkin' at the kitchen,

AM Session
Run: 3 miles
Time: 42:56
HR: ≈133bpm

yellin' in the hall,

Evening Session
Swim: 15 laps (750m) - 2/3, 2/3, 2/3
Time: ≈45 minutes

ringin' at the door bell,

AM Session
Run: 3 miles
Time: 41:52
HR: ≈140bpm

poundin' on the wall,

Rest Day.

Actually, it is Father's Day you know.

Took my dad and hit the hot tub, dry sauna and pool for about an hour, then had breakfast at Panerra Bread.

Took my wife and daughter to see The Incredible Hulk. We all seemed to enjoy it - first time we've been to a movie as a family in over a year.

kids outta sight,

Rest Day

(and kids in the way)

Day off.

Actually, it is my birthday you know.

The folks came in and we took my daughter and went to The Woodlands for the Houston Symphony, and a picnic (Chili, Babyback Ribs, Potato Salad, Salsa...need I say more?) on the lawn.

no time to cook on this hectic day,

Rest Day

come on.come on..come on!

AM Session
Run: 3 miles
Time: 41:15
HR: ≈138bpm

Afternoon Session
Swim: 20 laps (1000m) - 2/8, 2/8
Time: 22:38
HR: ≈153bpm

get a bucket of chicken,

AM Session
Run: 3 miles
Time: 42:50
HR: ≈136bpm

(finger lickin' good)

AM Session
Run: 3 miles
Time: 38:19
HR: ≈143bpm

Afternoon Session
Swim: 20 laps (1000m)
Time: 21:38
HR: ≈158bpm

have a barrel of fun,

Rest Day

(goodbye ho-hum)

Rest Day

say hello to your family,

Rest Day

(come on everyone)

AM Session
Run: 4 Miles
Time: 53:50
HR: ≈140bpm

at Kentucky Fried Chicken

Afternoon Session
Swim: 15 Laps (750m)
Time: 20:22
HR: ≈142bpm

have a barrel of fun!

AM Session
Run: 3 Miles
Time: 40:32
HR: ≈136bpm

Rest Day

Countdown to Muddy Buddy: 5 Days

AM Session
Run: 3 Miles
Time: 42:36
HR: ≈134bpm

Countdown to Muddy Buddy: 6 Days

AM Session
Run: 3 Miles
Time: 42:28
HR: ≈132bpm

Rest Day

"It is no measure of health to be well adjusted to a profoundly sick society."

I found this quote today and thought it quite relevant.

Have a great day off.

Conditioning and Core

Countdown to Muddy Buddy: 11 Days

AM Session:
Run 3 Miles, 39:05, Avg HR 132 bpm

Afternoon Session:

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Muddy Buddy Prep incorporating Conditioning & Core:

• Eliptical Trainer (Hill Profile Level 10) .50 miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• Bike (Hill Profile Level 10) 1.75 miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• Treadmill (Random Profile Level 6) .50miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• Bike (Hill Profile Level 10) 1.75 miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• StairClimber (Fat Burner Profile Level 10) .30 miles

Time: 1:06, Avg HR 138 bpm

PM Session:
Lap Pool:

1. (15) 50 yard sprints AFAP
2. (8) 100 sprints AFAP
3. (2) 200 yard sprints AFAP

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Strength

Countdown to Muddy Buddy: 12 Days

AM Session:
Run 3 Miles, 41:41, Avg HR 128Bpm

Afternoon Session:
Muddy Buddy Prep incorporating Royal Court:

• Eliptical Trainer (Hill Profile Level 10) .45 miles
• Pullups (Palms facing out) - 18 Reps (3 x 6 Reps)
• Bike (Hill Profile Level 10) 1.70 miles
• Royal Court
  1. Bridge w/Ball x 1 minute
  2. Hindu Squats - 25 Reps
  3. Hindu Pushups - 5 Reps
• Treadmill (Random Profile Level 6) .45 miles
• Royal Court
  1. Bridge w/Ball x 1 minute
  2. Hindu Squats - 25 Reps
  3. Hindu Pushups - 5 Reps
• Bike (Hill Profile Level 10) 1.70 miles
• Royal Court
  1. Bridge w/Ball x 1 minute
  2. Hindu Squats - 25 Reps
  3. Hindu Pushups - 5 Reps
• StairClimber (Fat Burner Profile Level 10) .25 miles

Time: 1:02, Avg HR 139Bpm

Rest Day

Countdown to Muddy Buddy: 13 Days

Are you listening?

I'm involved in a study right now called "The Hope Project". Those of you who know me know that I am a Christian and that means that I am called to share the message of the Gospel with all. I am not called to convert others or believe for them - simply to share. This has very broad implications for those whom the message has been shared with as well as those of us doing the sharing.

As a believer I am called not to be a stumbling block to others. What does that mean? I think that it means that there should be nothing about my life which causes others to be confused about the message of God's salvation for anyone who believes in Jesus Christ. I can honestly confess that I do not always behave in this way. I have no doubts as to my salvation. I am continually working on being a mature enough Christian to not be a stumbling block to others.

To quote from "The HOPE Project":

What about you? Are you listening? Maybe you've already made up your mind that God does not exist, or maybe you believe there is a God, but you're unsure about what He is like. For the purpose of our study, perhaps you should ask yourself before you go further, "Am I really listening? Is it possible that there is something about God I've not yet heard or understood?"

God is not silent. He is there for those who seek him. If you seek him you will find him. I read once about a man who had some dental work done and the metal in his mouth and jaw actually picked up a very faint radio signal. As you can imagine it drove him nuts until he finally was able to get back to the orthodontist and have the wires adjusted so that the wires in his mouth and jaw no longer picked up the signal. The radio station was still there broadcasting on the same frequency. The man just chose not to listen.

"For since the creation of the world His invisible attributes, His eternal power and divine nature, have been clearly seen, being understood through what has been made, so that they are without excuse. For even though they knew God, they did not honor Him as God, or give thanks; but they became futile in their speculations, and their foolish heart was darkened." - Romans 1:20-21

Think about it. Are you listening?

Rest Day

Countdown to Muddy Buddy: 14 Days

Strength

Countdown to Muddy Buddy: 15 Days
Afternoon Session:

1. Yoga Routine-Hold each pose for 1 minute:
   Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge



2. Muddy Buddy Prep incorporating Strength Day:
   • Eliptical Trainer (Hill Profile Level 10) .40 miles
   • Pullups x 18 (Palms facing in narrow grip)
   • Bike (Hill Profile Level 10) 1.65 miles
   • 4 x 20 Box Jumps AFAP
   • Eliptical Trainer (Hill Profile Level 10) .40 miles
   • 4 x 20 Lateral Jumps AFAP
   • Bike (Hill Profile Level 10) 1.65 miles
   • 4 x 10 alternating between Renegade Rows and Kettlebell Front Squat
   • 4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat

Total Time: 1:03 Avg HR: 146bpm

PM Session:Royal Court

• 3 Minutes Bridging/Wall Walk
• 100 Hindu Squats
• 20 Hindu Pushups

Conditioning and Core

Countdown to Muddy Buddy: 17 Days

AM Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

1. Windmill 4 x 4L/4R
2. 15/15 x 4 minutes
* 15 seconds KB Front Squat
* 15 seconds rest
* 15 seconds KB Deadlift
* 15 seconds rest
3. 30/30 x 4 minutes of Kettlebell Clean and Press

Run: Easy 14-15 minute pace
* Distance: 5 miles
* Time: 1hr 11min
* Avg HR: 136Bpm

Afternoon Session:
- FJM/Yoga Routine-Hold each pose for 1 minute:
   * Standing Mountain w/Halos x 12
   * Forward Cascade x 24
   * Kneeling Table w/Farmer Burns x 12
   * Down Dog
   * Incline Plane
   * Prone Mountain
   * Supine Bridge
- Muddy Buddy Prep incorporating Towel Crawl/Skipping:
   * Eliptical Trainer (Hill Profile Level 10) .35 miles
   * 80 yards Towel Crawl, 80 Jump Rope f/b
   * Bike (Hill Profile Level 10) 1.6 miles
   * 70 yards Towel Crawl, 70 Jump Rope f/b
   * Eliptical Trainer (Hill Profile Level 10) .35 miles
   * 60 yards Towel Crawl, 60 Jump Rope f/b
   * Bike (Hill Profile Level 10) 1.6 miles
   * 50 yards Towel Crawl, 50 Jump Rope f/b
Time: 46:18 Avg HR 141bpm

Strength

Countdown to Muddy Buddy: 18 Days

AM Run
3 miles 40:28
Easy 15 minute pace incorporating:
4 x 50 yard sprints (AFAP)
2 x 100 yard sprints (AFAP)
1 x 200 yard sprint (AFAP)
Finished off with 5 minutes of Furey Joint Mobility Drills
Arm Cleans x 32
Halos x 12
Hip Circle 12L/12R
Arm Swing x 24
Good Mornings w/Hold x 12


Afternoon Session:
Total Time: 58:44 Avg HR 136Bpm
1)FJM Drills:
Arm Cleans x 108
Halos x 12
Hip Circle 12L/12R
Arm Swing x 24
Good Mornings w/Hold x 12

2)Muddy Buddy Prep incorporating Royal Court:
Eliptical Trainer (Hill Profile Level 10) .25 miles
Pullups x 18 (9 Palms Facing out wide grip, 9 Palms facing in narrow grip)
Bike (Hill Profile Level 10) 1.5 miles
Bridging w/Stability Ball 1 Minute
Hindu Squat x 20
Hindu Pushup x 5
Eliptical Trainer (Hill Profile Level 10) .30 miles
Bridging w/Stability Ball 1 Minute
Hindu Squat x 20
Hindu Pushup x 5
Bike (Hill Profile Level 10) 1.5 miles
Bridging w/ Stability Ball 1 Minute
Hindu Squat x 20
Hindu Pushup x 5

Conditioning and Core

Countdown to MuddyBuddy: 19 Days

Today:
1) Yoga Routine-Hold each pose for 30 seconds:
Standing Mountain / Windmill (4lb Med ball) / Kneeling Table /Down Dog /
Incline Plane/Prone Mountain /Supine Bridge

2) Stairclimber level 10 x 1/2 mile

3) Broad Jumps - 3 sets of 12: 1st set w/ 1 band, 2nd w/2 bands, 3rd w/0 bands
4) Bike Cascading Hill profile level 10 x 1 1/2 miles
5) Bridging w/Ball 3 x 1 minute
6) Eliptical Trainer (Hill profile) level 10 x .25 miles
* This thing really handed me my butt
7) Towel Crawl 30 seconds alternate w/ small balance ball leg curls 30 seconds x 2
8) More Yoga - Hold each pose for 30 seconds:
Standing Mountain / Windmill (4lb Med ball) / Kneeling Table /Down Dog /
Incline Plane/Prone Mountain /Supine Bridge

Strength

1) Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge

2) Approach Jumps - 3 sets of 12

3) 15/15 x 15 minutes of 1-arm KB Snatch
(30 seconds right, 30 seconds rest, 30 seconds left, 30 seconds rest)

4) 15/15 x 10 minutes of KB Racked Split Squats

5) 15/15 x 15 minutes of KB Swings

Rest Day

Rest Day

Rest Day

Strength

1 Tbsp Honey
16oz water

No AM Run today

1/2 Liter mate w/2 Tbsp half-and-half
1 Apple

15oz water w/3 egg whites, 1 scoop EAS 100% Whey Protein

1 orange

30-45 Minutes before Afternoon Session:
16oz water w/2 Scoops Xyience NOX-CG3

Immediately before Afternoon Session:
16oz water w/10 grams Whey and 1/2 scoop FREE

Afternoon Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Chinups (Palms facing in) - (8 Reps/ 1 min rest x 2) + 2 Reps for 18 reps total
Royal Court
3 Circuits:
1 minute Bridging (w/Ball) / Wall Walk
25 Hindu Squats
10 Hindu Pushups

Post Afternoon Session:
10oz water w/1 Scoop Dark Matter

Lunch:
Original Recipe Sandwich from "Earl of Sandwich"
2 x 16oz Earl Grey Lemonade
1 bag Salt and Vinegar Chips

Immediately before PM Session:
16oz water w/10 grams Whey and 1/2 scoop FREE

PM Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

1. 4 x 20 Box Jumps AFAP
2. 4 x 20 Lateral Jumps AFAP
3. 4 x 10 alternating between Renegade Rows and Kettlebell Front Squat
using 35lb Db's
4. 4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat
using 16Kg Kb

Post PM Session:
10oz water w/1 Scoop Dark Matter

Conditioning and Core

Morning:
1 Tbsp Honey
16oz water

16oz Coffee w/2 tbsp half-and-half

16oz water w/10 grams whey, 1/2 scoop FREE

AM Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Run-4 miles, 56:32, avg hr 137bpm

Post AM Run
6oz water w/1 scoop Cytosport Lowfat Muscle Milk

Breakfast:
3 eggs scrambled w/ onion, garlic, mushrooms and a dash of Tom's Red Hot Sauce
16oz mate

One hour before Afternoon Session:
16oz water w/ 2 scoops Xyience NOX-CG3

Pre Afternoon Session:
16oz water w/10 grams whey, 1/2 scoop FREE

Afternoon Session:

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Prison Workout Jump Rope and Towel Crawl
100 yards Towel Crawl, 100 Jump Rope f/b, 90 yard Towel Crawl, 90 Jump Rope f/b, etc...down to 10 yards Towel Crawl and 10 Jump Rope f/b AFAP

Post Afternoon Session:
10oz Water w/1 Scoop MHP Dark Matter
1 Apple

Lunch:
200 grams roasted chicken breast
1 crown steamed broccoli
1 medium tomato
16oz water


Pre PM Session:
16oz water w/10 grams whey, 1/2 scoop FREE

PM Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Royal Court
3 x 1 minute rounds:
Bridging/Wall Walk
Hindu Squats
Hindu Pushups

Post PM Session:
10oz Water w/1 Scoop MHP Dark Matter

15/15

4:45 AM
1 Tbsp Honey
16oz water w/ 10 grams whey and 1/2 scoop FREE

5:00 AM Morning Run:
Easy Pace, 1 1/2 miles, 21:09, avg hr 125bpm

5:30 AM Post Run
16oz water
1 apple

6:00 AM Breakfast
16oz water w/2 scoops EAS 100% Whey

6:30 AM
1/2 liter mate w/2 tbsp half-and-half

9:00 AM Snack
1 orange

16oz water w/ 10 grams whey and 1/2 scoop FREE

Afternoon Session:

Pullups
Royal Court

• 3 x 1 minute Bridges
• 100 Hindu Squats
• 20 Hindu Pushups
  

Post Afternoon Session
16 oz water
1 apple

16 oz water w/ 2 scoops Cytosport Muscle Milk

PM Meal
200 grams roast chicken breast
1 crown broccoli steamed
1 tomato
16 oz water

PM Session:
Yoga Routine-Hold each pose for 1 minute: Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Broad Jumps: 20 x 3 as far as possible

15/15 x 15 minutes (15 seconds on, 15 seconds off, 15 seconds on, 15 seconds off, repeat) alternating between Kettlebell Front Squat and Kettlebell Deadlift

15/15 x 15 minutes of Kettlebell Clean and Press

Conditioning and Core Day

4:45 AM
1 Tbsp Honey
1/2 liter water w/10 grams EAS 100% Whey and 1/2 Scoop Nutritox FREE

AM Session
(12) 50 yard sprints AFAP
(6) 100 yard sprints AFAP

6:30 AM
1 apple
1/2 liter Yerba Mate w/2 Tbsp half-and-half

7:00 AM
1/2 liter water w/ 1 rounded scoop BSN Syntha-6

8:00 AM
1 Tbsp Honey
1/2 liter water
1 orange


1/2 liter water w/ 2 scoops Xyience NOX-CG3

1/2 liter water w/10 grams EAS 100% Whey and 1/2 Scoop Nutritox FREE

Afternoon Session:
1) Yoga Routine-Hold each pose for 1 minute:Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline PlaneProne Mountain /Supine Bridge
2) 30/30 (30 seconds on exercise 1, 30 seconds off, 30 seconds on exercise 2, 30 seconds rest, repeat) for a total of 15 minutes alternating between Towel Crawl and Towel Leg Curls

Post Afternoon Session:
1/2 liter water w/2 scoops Cytosport Muscle Milk

1 apple

Afternoon Meal
200 grams roasted chicken breast
1 crown broccoli steamed
1 medium tomato

1 orange

PM Session:
Royal Court
1) 3 x 1 minute bridge
2) 100 Hindu Squats
3) 20 Hindu Pushups

Evening Meal
1/2 Liter Mate
1 Serving Pot Roast w/Carrots, Potatos and Onions
1 Medium Bowl Organic Spring Garden Mix w/Vinegrette

Another inspiring story

Nothing like seeing the potential God gives us in action:



And now back to our regularly scheduled programming:
No AM Run

6:00 AM
16 oz water
1 Tbsp Honey

6:30 AM
1 medium apple
1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half

7:00 AM
Plain Bagel (Split & Toasted w/ 2 Tbsp Cream Cheese)
16 oz Water w/2 Scoops EAS 100% Whey, and 2 Egg Whites

9:30 AM
1/2 Grapefruit

Lunch:
No Workout - Nap

2:30 PM
1 Tbsp Honey
200 grams leftover roast chicken breast
1 small crown broccoli steamed
1 medium tomato
16 oz water

Evening Session: Strength -

1. Yoga Routine-Hold each pose for 30 seconds: Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge
   
2. Approach Jumps with Power Jumper- 3 sets of 12
   
3. 15/15 x 15 minutes of 1-arm KB Snatch (30 seconds right arm, 30 seconds rest, 30 seconds left arm, 30 seconds rest, repeat)
   
4. 15/15 x 10 minutes of KB Racked Split Squats
   
5. 15/15 x 15 minutes of KB Swing

1/2 liter water w/ 2 scoops EAS 100% Whey

Rest Day

Rest Day

Rest Day

Rest Day

The Bad, Bad, Bad Carbolicious evening...

6:00 AM
16 oz Water w/ 1 Scoop BSN Syntha-6
2 ATH, 2 JR
1 Tbsp Honey


1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half


Morning Snack
1/2 Apple, 1 Orange

1 Hour before WOD
16oz Water w/ 2 Scoops Xyience NOX-CG3

pre workout:
16oz Water w/ 10 grams Whey protein, 1/2 Scoop Nutritox FREE

Afternoon Workout:
Skipping 3 Rounds x 1 minute each of:

• Left/Right/Left/Right
• Both Feet Together
• Jumping Jacks

20 Minutes of Matt Furey Exercise Bible

• V Situps
• Table Makers
• Hindu Squats
• Hindu Pushups

Post afternoon Workout:
16oz water w/ 2 Scoops Cytosport Muscle Milk



PM Snack
Handful Cherry-Berry Trail Mix (bulk from whole foods)
1 Cup Leftover Spinach, Chicken, Mango Dish
1/2 Apple
1/2 Liter water


PM WOD - Strength

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge

1. 4 x 10 Box Jumps AFAP
2. 4 x 10 Lateral Jumps AFAP
3. 4 x 10 alternating between Kettlebell OAR and Kettlebell Front Squat
4. 4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat

To quote Ferris Bueller: "This is the part where Cameron freaks...."

Dinner:
Spaghetti w/ Turkey Sausage Meatballs and mushrooms (Serving size:way too much)
Garlic Bread (I didn't ask so they didn't tell)
and the Coup d'Grace: 12oz. Iced Coca-Cola (yeah baby!!)

Somewhat later:
Large bowl of Honeynut Cheerios and Skim Milk

Goodnight and Good Luck...

5:00 AM - On Rising

• 16 oz Water
• 1 Tbsp Honey

6:00 AM - Thursday Mens Small Group @ Starbucks
16 oz Black Coffee

Pre Run:
16 oz water w/ 10 grams whey protein, 1/2 scoop Nutritox FREE

AM Run:

• 3 miles
• 39:47
• Avg 136 bpm

Post Run:

• 3 Egg whites w/ 1 Whole Egg (scrambled w/mushrooms, spinach, couple dashes Tom's Red Hot)
• 1/2 liter Yerba Mate w/ 2 Tbsp Half and Half

WOD - Conditioning and Core:

1) Yoga Routine-Hold each pose for 1 minute:

• Standing Mountain
• Forward Flexion
• Kneeling Table
• Down Dog
• Incline Plane
• Prone Mountain
• Supine Bridge

2) WOD - Jump Rope / Towel Crawl (AFAP)

• 100 yards Towel Crawl, 100 Jump Rope
• 90 yard Towel Crawl, 90 Jump Rope
• ...
• 10 yard Towel Crawl and 10 Jump Rope

Postworkout:

1/2 Liter water w/ 1 Scoop BSN Syntha-6

PM Meal:
200 grams Chicken
200 grams Steak
2 medium organic tomatoes w/ a couple dashes of Tom's Red Hot Sauce
1/2 Liter Yerba Mate (cold)

Royal Court:

• 3 x 1 minute rounds Bridging and Wall Walking
• 100 Hindu Squats
• 20 Hindu Pushups

Post Royal Court:

• 1/2 Baked Yam
• 1 Cup Spinach Mango Chicken Salad
• 16 oz Water

No AM Run this morning

On Arising:
16 oz Water
1 Tbsp Honey

Quick Breakfast:
2 Scoops Cytosport Muscle Milk

On the way to work:
1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half

AM Snack
1/2 Grapefruit

1 hour before workout
16oz water w/2 scoops Xyience NOX-CG3

pre workout
16oz water w/ 10 grams Whey & 1 scoop FREE

Midday workout:
1) 3 x 3 minute rounds of skipping:

• run in place while skipping (left right, left right)
• both feet together and jump
• do jumping jacks while skipping

2) Pullups:

• Pullups (palms facing out) x 10
• Chinups (palms facing in) x 10

3) Matt Furey Exercise Bible 20 Minutes

Post workout
1/2 Liter water w/ 1 Scoop EAS 100% Whey, 1 Scoop BSN Syntha-6

PM Snack
200 grams leftover Chicken
3 oz Yogurt stick
6 Ritz Crackers
slice Bannana Nut Bread w/ 2 Tbsp Lite Cream Cheese

PM Workout - Strength
1) Yoga Routine-Hold each pose for 1 minute:

• Standing Mountain
• Forward Flexion
• Kneeling Table
• Down Dog
• Incline Plane
• Prone Mountain
• Supine Bridge
  

2) Broad Jumps: 20 as far as possible

3) 12 rounds:

• 15 seconds Kettlebell Front Squat
• 15 seconds rest
• 15 seconds Kettlebell Deadlift
• 15 seconds rest

4) 15R/15L x 12 minutes Kettlebell Clean and Press

Dinner:
200 grams Tilapia sauteed in EVOO w/ garlic & Chardonnay Vinegar
1 Cup Steamed Broccoli
1/2 liter Yerba Mate

Tax Day

Morning Run 2 1/2 miles easy pace 30:37 avg 140 BPM

WOD - Conditioning and Core

1. Yoga Routine-Hold each pose for 1 minute: Standing Mountain /Forward Flexion / Kneeling Table /Down Dog/ Incline Plane/Prone Mountain /Supine Bridge
   
2. Sprints
   (12) 50 yard sprints AFAP
   (6) 100 sprints AFAP
   
3. 30/30 (30 seconds on Ex. 1, 30 seconds rest, 30 seconds on Ex. 2, 30 seconds rest)
   repeat for a total of 15 minutes alternating between:
   Towel Crawl and,
   Towel Leg Curl.

No Bells today

The Fallacy of the "Church" of Oprah

Three verses:
1) Jesus answered, "I am the way and the truth and the life. No one comes to the Father except through me. - John 14:6

2) Neither is there salvation in any other: for there is none other name under heaven given among men, whereby we must be saved. - Acts 4:12

3) “You shall not make for yourself a carved image or any likeness of anything that is in heaven above or that is on the earth beneath or that is in the water below. You shall not bow down to them or serve them, for I, the Lord, your God, am a jealous God, responding to the transgression of fathers by dealing with children to the third and fourth generations of those who reject me - Exodus 20:4-5

I can't say that I'm totally shocked by this video - but it is a sad statement for Oprah and the people following her down this path to nothing - she's so lost - and the best case scenario is that she just doesn't realize that she is lost. Oprah's favorite quote from this guy's book is that "Man created God?" I mean really, what is that supposed to be? Even Bertrand Russell, the philosopher and atheist had enough sense to recognize that "Unless you assume a God, the question of life's purpose is meaningless."

The most disturbing part of this video to me is that Oprah admits to having been raised in the church, and apparantly attended until her late 20's. How in the world does a person spend 26 or 27 years in the church and not know the context or meaning of the words. for I, the Lord, your God, am a jealous God?

This is the real world muchacho, and we're all in it...

"And you will seek Me and find Me, when you search for Me with all your heart"
- Jeremiah 29:13

If this verse stands out to you, like it does me, then it is a strong indicator that you are being drawn to know God more intimately. I don't know where you are in life right now, but this verse is for each of us. Maybe you question the mere existence of God, or maybe your a believer - I don't know. But I do know that it does not matter with regards to this promise. Wherever you are God is drawing you nearer to him, to get to know his purpose for the world he designed and created, and for each of us in it - both now and after we are finished here. With Jeremiah 29:13 God has made clear that those who seek him with all of their hearts will find him.

Not a great morning since I didnt get my butt into bed until 10:30 last night I couldnt get up in time for my A.M. run (weak, weak, weak...I know - but it is nothing if not true).
On Rising:
16oz Water
1 Tbsp Honey

6:30 AM
16oz PreMixed Cytosport MuscleMilk (Banana Creme)

8:00 - 11:00 AM
1 Grapefruit
1/2 liter Yerba Mate

12:00 PM
Workout:
Skipping
- 1st round left right, left right
- 2nd round both feet together
- 3rd round - jumping jacks while skipping

Workout:
Pullups
- Wide Grip Pullups (palms out) - 4 reps
- Switch grips while hanging
- Close Grip Chinups (palms in) - 4 reps
- Switch grips while hanging
- Medium Grip Pullups (palms out) - 2 reps
- Switch grips while hanging
- Medium Grip Chinups (palms in) - 2 reps
Rest - Repeat three more times

Pushups and Squats
- Medicine Ball Pushups (left hand on the ball) x 10
- Squats (ball overhead) x 5
- Medicine Ball Pushups (right hand on the ball) x 10
- Squats (ball overhead) x 5
Rest one minute and repeat

Medicine Ball
Round 1 Sit-ups 1 minute
Round 2 Twists 1 minute
Round 3 Knee-ins 1 minute
Rest one minute in between

Finisher
Shoulder Bridge (Arms folded over chest) 3 minutes
100 Hindu Squats (80 regular - 20 jumping)
20 Hindu Pushups

Intervals
Treadmill 7.5 mph @ 7.5 incline
Run 30 seconds (approx 160bpm)
Rest until HR drops below 130bpm (approx 1 1/2 - 2 minutes)

Stretching

Bottle of water during workout

Immediately After Workout


1 liter of water with 1 package MHP "Dark Matter" (Blue Raspberry)

This was a sample I got from Nutrition Depot. This was not bad, seemed to mix easily, digested well. I may pickup a can of this vs. Muscle Milk for my Post workout drink next time.









2:00 PM
200 gm Chicken Breast (Sauteed with EVOO and Herbs de Provence)
1 Tomato
1 Fresh Organic Broccoli Crown Steamed
1 Orange

3:30 - 5:00 PM
1/2 Liter Yerba Mate
1 Apple

An Open Letter to Edward Norton

Puny Norton,

Please do not make Hulk's new movie suck. Hulk want new movie to smash box office records, not smash nothing.

People want to see Hulk! Not guy from Fight Club who not Brad Pitt.

This is funny follow here for the full deal...

Theres yellin' in the hall...

5:15 AM - Get Up
6:00 AM - Out the Door

6:00 AM - 7:00 AM
1 plain bagel (toasted with low fat cream cheese)
1 Tbsp Honey

7:00 AM - 11:00 AM
1 liter Yerba Mate
1 Grapefruit
1/2 Cup Pineapple chunks in pineapple juice

Also, a large handful of Reese's PB candy's (someone brought in leftover from Easter baskets) - I should have avoided these for obvious reasons - they are a major weakness on my part.

11:00 AM - 12:00 PM
5 mile bike ride Time: 13:22, Avg HR 142bpm

Immediately after workout:
1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6, 12oz Water

12:00 PM - 4:30 PM
1 Tbsp Honey
1 liter Water
1 Orange
1 Apple
1 Cup Steamed Fresh Organic Broccoli
1 Tomato

Also, once again a large handful of junk (read Hershey's chocolate footballs (someone brought in leftover from Easter baskets) - still a major weakness on my part.

7:00 PM
Dinner with Tuesday night small mens group.
Roast Beef Stew, Chips w/Cream Cheese and Salsa, DP, Banana Bread

10:00 PM
Glass of Fat Bastard Chardonnay and Bed

There's barkin' in the kitchen...

I did not get up in time to run this morning.
I did not eat a good breakfast this morning.

I had a bagel with some "low-fat" (compared to what?) cream cheese and a bottle of water for breakfast - so much for the "King" of meals on this day - and yes I am also totally out of the pre-made shakes. My preparation really blew chunks today.

I had a liter of Yerba Mate over the course of the morning and a grapefruit.

11:00 am - 12:00 pm
I went to the Gym and spent 40 minutes on the Stair Climber (Avg 156bpm) followed up with 10 minutes of "Combat Conditioning" based stretching.

This afternoon the diet got better I had 2 scoops of Cytosport Muscle Milk Light w/ 12oz of water immediately post workout. Another liter of Yerba Mate throughout the afternoon with an orange, a serving of steamed fresh organic broccoli, a tomato and an apple strewn in for good measure.

For dinner I had 200gms of Tilapia (sauteed and seasoned) with more steamed fresh organic broccoli, and a tomato

And now I'm having a glass of Fat Bastard Chardonnay and going to bed.

Thus endth my Monday.

Cheers.

Combat Conditioning and the Muddy Buddy

Well, it's time to get serious. Two months until the Muddy Buddy as of tommorow.
Not much else to say at this point...

Fuel:
16 oz Water on rising

Cytosport Muscle Milk Light (2 Scoops w/ 8oz Skim milk, 4oz Water)
1/2 Cup Pineapple
6 Strawberries
1 Medium Grapefruit

16oz Yerba Mate w/ 2 Tbsp Half and Half

1 bannana
1 Cup Broccoli steamed

1 Scoop EAS 100% Whey, 1 Scoop BSN Syntha-6 w/ 16 oz water
1 Cup Pineapple
1 Cup Broccoli steamed

Went to see a movie today Never Back Down. It wasn't much more than I expected it to be - a teen movie designed to cash in on the UFC craze before it peaks. It'll probably scare some adults into thinking this sort of thing is deriguer amongst the phenonmenally wealthy and beautiful kids that their teens go to school with ...meh....it didn't suck
It was OK
The only reason I really went to see it was for the prominent shot of the protagonist training with what appeared to be a 20 or 24kg Kettlebell (sweet!). The movie actually had about 3 or 4 different shots of the protagonist swinging the bells. It should get some interest going among the teen crowd - interested in what they perceive to be a "cool" thing since it was in a movie supposedly targeted at their demographic. We'll see. Still it is publicity so lets take it.

Fuel:
16 oz Water on rising

Exercise: Morning Run
Time: 22:45
Distance: 2 miles
Avg BPM: 144

More Fuel:
2 x 16 oz coffee w/ half&half
1 Turkey Sausage & Potato Souffle (Panera Bread)
1/2 Asiago Bagel (toasted w/ Plain Cream Cheese)
32oz Yerba Mate throughout the day

AM Run this morning with a 130/180 sprint split at the end.

Time: 27:22
Distance: 2 miles
Avg: 143Bpm

Turkish Getup
5 Minutes L/R 16Kg

It's Time

It's been basically since the 29th of December - around Flu time - since I actually did anything very healthy in any sort of meaningful physical, nutritional, mental, fiscal, or most of all spiritual sense. If you want to feel good then you have to do good things.

Or, more to the point:
"If you do good things, good things will happen."

Bottom line: It's time to get moving.

This morning: Run, 2 miles, 28:33, Avg BPM 129

Diet:
1 Bottle of water (pre-run)
2 Scoops Muscle Milk Light
16oz Yerba Mate w/2 Tbsp Cream
1 Grapefruit
Leftover steak (approx 3-4 oz)
1 Orange
1 Apple
1/4 Cup Peanut Butter with Handful of Raisins

Don't Underestimate the Creepiness

 

---

 

The Barbarian Horde Workout - Day 13

Fuel:
Breakfast
1/2 liter Water w/ 1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6
2 Medium Grapefruit
1 Cup Pineapple
2 ATH, 2 FO, 2 JR

10oz Black Coffee

Snack 1
1 Medium Orange
1/2 Muscle Milk Bar

Pre Workout
1/2 liter Water w/10g EAS 100%Whey Protein, 1/2 Scoop FREE
16 oz Water w/2 Scoops Xyience NOX-CG3

Workout
The Barbarian Horde

Post Workout
1/2 liter Water w/ 1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6

The Barbarian Horde Workout - Day 12

Motivation has been a real problem for me lately - in all aspects of my life, spiritually, mentally, physically, relation-ship wise (w/my wife and daughter) - the whole nine yards - bottom line is (in as delicate a term as I can possibly use while not risking loss in translation) - I've sucked hard lately and I've been unsure why.

I was having a conversation with a friend this morning about this and he suggested that I may be in what St John of the Cross described as "The Dark Night of the Soul". For want of a better explanation - a place where God steps back and watches to see what my reaction will be when I'm not "on fire" or "passionate" about anything. Will I still do what I should do? Will I have a daily devotional? Will I communicate with God? Will I Will I still honor him with my life? Or will I sit back and complain about all the factors in my life that seem to be draining me of my passion for living? While I have not been complaining - so much as seeking answers, as admitted, I have not kept up with my spiritual life, and as might be expected, my passion for everything else in life has been steadily diminishing as well for a while now.

I am nothing if not a spiritual person. I have a soul and it requires tending to - much as a garden on a farm does. Like the farmer - I am affected by factors I have no control over - keeping me humble in recognition of the fact that every good thing in my life has been a gift from God.

After sharing one interpretation of this (Celebration of Discipline: The Path to Spiritual Growth by Richard Foster - a book I freely admit I'd not heard of much less read) I had to agree - this "Dark Night of the Soul" is where I've been lately . As much as I've been searching for answers to my current situation - it's an interesting place to be in to say the least.


Fuel:
10 oz Water w/ 10g EAS 100% Whey Protein, 1/2 Scoop FREE

1/2 liter Water w/1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6
2 Ath, 2 FO, 2 JR
(Not the ideal breakfast but I was in a hurry I took the pineapple and grapefruits
with me for when I get to the office)

10 oz Black Coffee

2 Medium Grapefruit
1 Cup Pineapple

3 MRM Cardio Chelate
16oz Water w/ 2 Scoops Xyience NOX-CG3

The Barbarian Horde Workout - Day 6

5:30 AM
16 oz Water w/ 1 Scoop FREE
3 MRM Cardio Chelate

6:15 AM Breakfast
3 Egg Whites w/ 1 Whole Egg (scrambled in EVOO)
Couple Dashes of Frank's Red Hot Sauce
2 Medium Grapefruit
1 Cup Pineapple
2 ATH, 2 FO, 2 JR, 1 C, 1 GTE

8:00 AM 24 oz Water

8:45 AM 12 oz Black Coffee

The Barbarian Horde - Day 4

5:15 AM
16 oz Water w/ 1 Scoop FREE

6:45 AM Breakfast
3 Egg Whites w/ 1 Whole Egg (scrambled in EVOO)
Couple Dashes of Frank's Red Hot Sauce
2 Medium Grapefruit
1 Cup Pineapple
2 ATH, 2 FO, 2 JR, 1 C, 1 GTE

12 oz Black Coffee

Snack 1
1 medium Orange

Noon Workout:
Treadmill 20 Minutes Total
5 Minutes 4mph / Incline 0
5 Minutes 4.5mph / Incline 1
5 Minutes 5.0mph / Incline 2
5 Minutes 5.5mph / Incline 3

Immediately After: 2 Scoops EAS 100% Whey w/1 Scoop FREE

2:00 Lunch
200g Roasted Turkey Breast (Thanks Mom)
1 Small Apple
1/2 Cup Pineapple
24 oz Water

Snack 2
Muscle Milk Bar
24 oz Water

7:30 PM Dinner
Turkey, Squash, Zucchini & Eggplant Stew over 3/4 Cup Rice
Cinnamon Rolls
Crème Brûlée
2 ATH, 2 FO, 2 JR, 1 C, 1 GTE

Before Bed
500mg Slo-Niacin w/ 8 oz Grape Juice

Lazy Sunday

8:00 AM - Breakfast @ Panera Bread
2 Cups Black Coffee
1/2 Asiago Cheese Bagel Toasted w/Cream Cheese
1/2 Souffle Scrambled Egg, Spinach & Bacon

12:30 PM - Lunch
16 oz water w/ 1 Scoop FREE
3 egg whites w/ 1 whole egg scrambled in EVOO w/ some shredded cheddar
2 medium grapefruit
1 cup pineapple
2 ATH, 2 FO, 2 JR, 1 C, 1 GTE

Not too much happening after church today.
I washed car.

Walking past the 16Kg Bell I did some Longcycle CP 10R/ 10L

Probably will go swimming with my daughter later on.

Ok, so I did go swimming - and a little more. I decided (at the last minute of course) that it would perhaps be better if I scheduled two "rest" days between the BH workout so the pattern falls along the following::

Sunday, Wednesday, Saturday, Tuesday, Friday, Sunday ...

So today - while my daughter rode the cybercycle (stationary bike) I did the following:

Body weight Rows with underhand grip - 5 Reps
Rest 1 Minute
135# Deadlift - 10 Reps
Rest 1 Minute
Hindu Pushup - 10 Reps
Rest 1 Minute
Box Step up (24 inch) - 10 R / 10 L
Rest 1 Minute
95# Floor Wipers - 5 R / 5 L
Rest 1 Minute
Long Cycle CP 16Kg - 10 R / 10 L
Rest 1 Minute
Body weight Rows with underhand grip - 5 Reps

I did not time this - I will in the future - it's fairly scaled back but workable

Afterward I did 5 or 6 minutes (next to my daughter on the recumbent bike) and then we went for a swim (read played in the water for 1/2 an hour).

7:30 PM Dinner
Turkey, Squash, Zucchini & Eggplant Stew over 3/4 Cup Rice
2 ATH, 2 FO, 2 JR, 1 C, 1 GTE

Before Bed
500mg Slo-Niacin w/ 4oz Tusk'n Red

Next Saturday morning I'll be at Texas Tom's Kettle Bell Bootcamp.

The Barbarian Horde - The Workout

The Barbarian Horde Workout is the Level 1 Workout towards the goal of completing the 300 Workout (yes that 300 Workout)

Do this program until it can be completed with relative ease.

Do this program 3x each week along with aerobic conditioning 3-5 days each week
(power walking over an uneven surface, running, swimming, bicycling)

Do this circuit twice with a one minute rest between stations.
Pull-ups, 5 Reps
Deadlifts w/135#, 10 Reps
Hindu Push-ups, 10 Reps
Box Jumps (24"), 10 Reps
Floor Wipers w/135#, 10 Reps
Long Cycle CP w/16Kg Kettlebell, 10L/10R
Pull-ups, 5 Reps

The Barbarian Horde Workout - Day 1

Back to the body.

It's time. I can feel it. I've been off for over a month and just now I'm ready to start in.
AM: No Run today

The Midday Workout:
Circuit 2 times - 1 minute rest between stations

• Pull-ups, 5 Reps
• Dead lift (135#), 10 Reps
• Hindu Push ups, 10 Reps
• Box jump (24 inch), 10 Reps
• Floor Wiper (135#), 10 Reps
• Kettle bell Long Cycle CP, 10 Reps R/L
• Pull-ups, 5 Reps

Fuel (as it were):

• 16oz Water w/1 Scoop FREE
• 2 Pop tarts (yes Pop tarts - I don't want to hear it) blueberry
• 8oz Boost Protein
• 12 oz Black Coffee
• 24 oz Water
• 1 Grapefruit
• 1 Orange
• 3 Slices NY Pizzaria 28" Pie (2 Pepperoni, 1 Ratatouille)
  
• 16 oz Bottle of Water

The Day Before the Day Before

Two days till Texas Tom's KB clinic/workshop - can't hardly wait - my first exercise since the Flu. Praying all goes well.

Memory Verse for the Month of January 2008

Psalm 77:14
You are the God who performs miracles;
you display your power among the peoples.

Body Fuel:
I did not keep a good time log today so throughout the day:

• 7 Egg whites w/1 Whole Egg (scrambled, and a dash of Rooster Sauce)
• 1 Orange
• 1 Cup Pineapple chunks
• 1 Cup Bing Cherries
• 2 Scoops Muscle Milk (Creme Brulee) w/ 12 Oz water
• 2 Roma Tomatoes
• 1/2 Cup Broccoli
• 1 Muscle Milk Bar
• 200 Grams (approx 20) Shrimps (boiled with Chesapeake Bay Seasoning)
• 1 Cup Broccoli
• 2 Roma Tomatoes
• 1 Bowl + 1 Cup Stew
• 1 1/2 Large Organic Chicken Breasts
• Bag of Frozen Broccoli
• Bag of Frozen Cauliflower
• 1 Can Campbell's Southwest Style Pepper Jack Soup
• 2 Cups Homemade Vegetable Stock
• 1 Oz Gruyere Cheese
• 1/2 Cup Bluebell Cookie Dough Ice Cream
  

I bought a food/kitchen scale today - non electric - to measure my portions of shrimps/fish, and chicken/turkey for lunches and dinners.

The Need for a Reference Point

I found this online and thought it was a very good illustration of how we so often get side-tracked while on our journey here in this life.

Imagine that you are blind-folded and standing on the goal line of a soccer field. Now imagine that someone points you toward the opposite end of the field and instructs you to walk in a straight line until you reach the far goal. A person in this situation will almost always veer off to one side of the field or the other before he ever reaches the midfield.

This happens because everyone has a dominant leg with which he takes longer strides, causing him to veer in that direction. In other words, we are all physically “biased” toward our dominant side. (This is also why people who are lost in the wilderness usually end up walking in circles.)

The basic principle of this illustration can also be applied to matters of the soul. When it comes to how we view the world around us, we are all biased in one way or another by our unique emotional, mental, and spiritual dispositions. Many people walk through life unaware of the degree to which their bias influences their course.

To further complicate things, imagine that as you walk blind-folded on that soccer field, voices all along the sidelines are beckoning you to come this way or that way. The many religions and worldviews of our day are like those voices on the sidelines beckoning you to follow. Your attempt to walk the length of the field would not only be influenced by your personal bias, but by the biased influence of those around you as well.

But what if someone lifted your blind-fold and you could see clearly the goal at the other end of the field? That goal would serve as a reference point by which you could set your course. You could walk in a straight line and not be misled by the voices all around you. Many have set the course of their life toward a goal without ever reaching it; or after reaching it, have discovered that it was not what they thought. Like the traveler in a strange land, in the journey of life we need a reference point that has been tested and proven trustworthy by many others, one that will not disappoint.

• In your life, do you have a trustworthy reference point for your soul? One by which you can set the course of your life, and correct your direction if necessary?
• If so, what is that reference point?
• What are the main influences (voices) that have shaped your views about God, i.e. voices from childhood, family, teachers or educators, friends, role models or heroes?

I Restart my Clean Eating

5:00 AM - Alarm goes off

5:30 AM - Get Up
16 Oz Water

5:45 AM - Breakfast
1/2 Cup Oatmeal w/ 2 Tbsp Flax Oil, 1 Tbsp Honey, 2 Tbsp Peanut Butter
8 Oz OJ
2 ATH, 2 FO, 2JR, 1 C, 1 GTE
8 Oz Grape G2

7:00-8:00 - Snack 1
Handful of Bing Cherries, 1 Banana, 2 pcs Whole Wheat Toast w/Butter & Honey

8:15 -
Cup of Coffee (if you can call it that - from the Conference Center) Black

I am holding off of doing any exercise just yet but getting very, very impatient waiting for Saturday and Tom Healy's KB Clinic/Workshop.

1:00PM - Lunch
2 Smoked Turkey Drumsticks
2 Medium Tomatoes
1 Cup Broccoli
16 Oz Water

6:00PM - Snack 2
1 Scoop BSN Syntha 6
1 Scoop EAS 100% Whey
12 Oz Water

7:45PM - Dinner
2 Filets Tilapia (baked w/Lemon and Janes Krazy Mixed Up Salt)
1/2 Cup Broccoli
2 Roma Tomatoes
2 ATH, 2 FO, 2JR, 1 C, 1 GTE


9:15PM - Snack 3
1 Scoop MuscleMilk
1 Scoop EAS 100% Whey
12 Oz Water
1 Cup Celery

10:30PM - Before Bed
1/2 Glass Big House California Red Wine
1 Slo-Niacin 500mg, 1 Polycosinol 23mg

My Thoughts on Influenza

I had the Flu from around Christmas Eve until about January 4th. It was absolutely NO fun. I got a brand new 16Kg (Perform Better) KB for a Christmas present and there it sits - under the tree.

I still had a blessed, blessed Christmas. People keep saying things to me like "Wow what a bummer for Christmas". I don't think so, don't get me wrong "The Flu" is never any fun, but Christmas? Christmas is always wonderful. I have heard some say that we should be celebrating Christmas as the death of Jesus - I am sure they mean well - yet...no I reserve Christmas day to celebrate as I do anybody else's birthday (albeit this is the most very special one). To me Christmas is a day to celebrate the fact that Jesus was born. Even the Angels sang praises. To whit:

And there were in the same country shepherds abiding in the field, keeping watch over their flock by night.

And, lo, the angel of the Lord came upon them, and the glory of the Lord shone round about them: and they were sore afraid.

And the angel said unto them, "Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people.

For unto you is born this day in the city of David a Saviour, which is Christ the Lord.

And this shall be a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger."

And suddenly there was with the angel a multitude of the heavenly host praising God, and saying,

"Glory to God in the highest, and on earth peace, good will toward men."

Thats what Christmas is all about Charlie Brown.

Now some thoughts on Influenza:

First - The Flu sucks
Second - Well...the Flu just sucks

And thats about all I have to say about that.