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.