Tuesday, June 30, 2009

MAKE IT HAPPEN

I AM TIRED today. BUT I WILL MAKE IT HAPPEN!!!

BODY:
Push ups::: 30/25/20/15/10/10 (5 each side using KBEll under rt then lt hand )
Pull ups::: 5 after each set of push ups
Used 15 lb pick ax to dig up small stumps Approx 1 hour labor( That will determine if kettle bells are working) They are!!
My stamina and places that used to hurt or ache or weak from age and wreck; DO NOT anymore. Recovery time is getting closer to my exceptable levels

NUTRITIONAL:
2 Cups of coffee
2 bottles H2O / 1 with SPARK
3 eggs
Handful Kashi crackers w/ 6 oz ribeye steak MR
Chic Filet Salad and 3 piece chicken strips.
Small bowl of mixed greens salad 2 slices turkey shredded cheese and handful Kashi crackers
I tried BUT 1 glass wine (DESSERT) ;)
MIND/SOUL:
New devotional book by Tony Dungy !
This has begun really well. And after briefly scanning; I already recommend it

Monday, June 29, 2009

Lets Sweat!!!

Ok Ive been working in the yard on a now; larger than life landscape project. My workouts somedays did not happen because I was so heat beat. But this week its time to sweat and MAKE IT HAPPEN.
WARM UP:5 Min of Turkish Getups
1)Swings 10/10
2)Squats 10
3)Balance Press 10/10
4)Leg lunge Rows 10/10
5)Bottom Up Clean 10/10
6)Squeeze Curl 10
7)Floor Sweeps 10 (My addition) With legs extended Arms extended lower BELL above head until touching ground then up 10xs
8)Swings 20 r-l / 20 l-r
3 Sets about 2-4 min rest in between. YESSIR!!!! NOW THAT WILL DO IT FOR YA.

Yard work included swinging a pick into hard clay ground and digging out a 12 by 6 1 foot deep Mixing the clay with good soil

NUTRITION:
Bottle of SPARK
Bottle of H2O
1 Meal Replacement with banana
2 eggs grits 2 Hrs later
Tortilla soft shell 1 oz cheese 2 slices turkey
1 piece flounder 1 chicken thigh;Quinoa and snow peas side salad mixed greens

Tuesday, June 23, 2009

Tuesday!
Morning
PushUps
30/25/20/20/15/10/8
10 each side with Kball on left 10 then Rt 10
35 min
Maybe could have done faster but got distracted by bits of Wimbleton
Note: The first 20 was pretty hard the last 5. The 2nd 20 easier. Maybe breathing was better?????
Afternoon:
5 sets of 5 pullups

Monday, June 22, 2009

Good morning Jon and Em!
Name for that workout is "GET ER DONE!" A quick get er done workout that can be done anywhere and breaks a sweat quick. I would say quick and easy; but in reality, not that easy. Ive done that workout 3 times and really do like it!!!
The GET ER DONE Workout
Trk GUps 3 each side
Did circuit all through 3Xs1
Arm Swing 10/10
Tight Rope Press 10/10
Squat 10
Bottom Up Clean 10/10
Windmill 20/20
Floor sweep 10
Tuesday!
PushUps
30/25/20/20/15/10/8
10 each side with Kball on left 10 then Rt 10
35 min
Maybe could have done faster but got distracted by bits of Wimbleton
Note: The first 20 was pretty hard the last 5. The 2nd 20 easier. Maybe breathing was better?????

Monday, June 15, 2009

ATTITUDE UP!!!

BODY:
I did not sleep well so today ended up as my day of rest. I wanted to do something however just piddled. Went to Home Depot so it made me feel i was accomplishing something HAHA. Watered the lawn.
MIND :
Have some reading to do Ill fill in later
FOOD:
Breakfast: 3 cups coffee 2 eggs 1 cup oatmeal
Lunch: Sub sandwich ham, turkey, roast beef, BUT 1/2 at 2 then 1/2 at 4:30
Supper: Mixed greens small tomato diced salad 10 asparagus spears and 10 sweet pea pods
SUPPLEMENTATION
2 sets 3 Catalyst 2 sets 1 O2 1 bottle SPARK

Sunday, June 14, 2009

Thought Sunday was day of rest!! HA

Body: Ice on back and rt shoulder; short nap; raked up and loaded 3 wheelbarrow loads of gravel;
KBELL Workout!!! All 3/10(except TKGUP 2/3)
WARMUP:: TkGup 2/3
1 Arm Swing
Tight Rope Press
Squat
Floor Sweep with over head extension for 10
Bottom Clean
Windmill
Mind/Soul: Started going to this wonderful church. Ive been 4 times. The preacher is younger relaxed yet shows much wisdom in reference to this world we live in and its application in our everyday lives>>
Supplementation: 3 sets 3 Catalyst; 2 sets 2 O2; 2 sets 1 Probiotic Restore. 2 16oz bottles Spark
Food: Hardees Ham and egg bisquit( I know. BE QUIET! Only once every 2 weeks)
Steamed yellow squash, cabbage, 1 chicken finger
Mixed veggies(carrots, broccoli, calliflower) cooked scallops w/little garlic salt olive oil, 1 small glass of Pino Noir

Saturday, June 13, 2009

ATTITUDE UP!

BODY/EXERCISE:
Slept late and needed it. Restless though. Sleep is "essential" for good health so earlier tonight.
I just dug a trench 20 ft long 1 ft wide and 1 ft deep through a gravel drive to lay a plastic pipe for drainage. Physically, I never would have made it, if not for KBELL training. I'm getting my younger years endurance back and adding strength in the process. I AM PLEASED> Now for lunch and perhaps a workout. Depends on how I feel Im a bit "heat beat"!!!!!
Food/Nourishment:
3 cups coffee; 2 bottles SPARK ; 2 bottles H2O
Meal replacement shake with banana.
1/2 Delmonico steak, squash, mixed green salad, new potatoes 1 glass of Pino Noir wine.
1/2 sandwich turkey/1 slice mozzarello cheese
Mental/Soul:
Just the fact that I had the strength and endurance to do what Ive done by digging that ditch gave me a mental boost that my hard work is paying off. THIS IS POWERFUL.
Supplementation:
3 sets of 3 Catalyst; 2 bottles SPARK 2 sets of Os 2 Probiotic Restore

Friday, June 12, 2009

ATTITUDE UP!

FOOD/Diet
Protein shake(35 grams protein)
Collards, 1/2 chicken breast melted provolone cheese

Hamburger w/chedder jack cheese fries.
Body/Exercise!

I had a long day of everyday hand to hand work. ie I ran 3/4 mile I used an axe off and on for 4 hrs cutting down small trees 6-10 feet tall and dragging them to a brush pile. Kettlebell training sure have helped to speed up the process to making me more healthy. ALL IN ALL Im in pretty decent shape. Im worn out after a pretty hard day but pleased!!
Mind/Mental:
After all the hard work, I went out to reward myself. I was about to leave when I met 2 wonderful ladies that work with and take care of old people unable to care for themselves(Caregivers) I love old people but taking care of them is a gift. One lady in particular; you could see the passion, sensitivity and caring deep within her eyes. She "truly" had compassion. I felt it as we talked and I'm better for it. It made me think!!!
Supplementation:
3 bottled waters of grape "Spark" during the day; 3times 3 Catalyst ; 2times O2



Thursday, June 11, 2009

TURNING IT ONE MORE NOTCH

ATTITUDE UP!
Working on a better: far more informative blog!!

Diet
Supplementation
Body/Exercise
Mind/Mental
Soul/Spiritual
Body:
5 sets of push ups 30-25-20-15-10= 100
VO2 20/16kg
After the push ups- had to really push. However I did NOT feel strong but did it anyway!!
Mind:
Had to push myself to get through the set!!!
Supplementation:
O2 - Muscle fuel- Meal replacement shake
Food:
I personally cannot workout without something on my stomach. So had a high grain piece bread with low sugar jelly.
Soul:
Did workout outside in hot sun> Good sweat- enjoying the beautiful day- giving thanks to God for the day and for my good fortunes!

DIET Yesterday was a good one!This a decent example of what I think is a well rounded muscle fuel feeding diet.
3 eggs 1 banana
Mixed greens with 2 slices turkey 2 slices mozzorella
3 chicken tenders noodles with olive oil, real butter peas 1 glass of Pino Noir 6 bottles of water

Wednesday, June 10, 2009

LOOK TO PRESENT ; AT PAST; REALIGN THE FUTURE

Hey Just to show you how slack I can be; just noticed I had comments on my page. Im slow BUT worth waiting on HOOOOOOOAH!!

T Get Up 4/2 DLift 4/6 Bent Press 4/3 Fig 8 Hold 4/6 Crush Curl 4/6 Russian twist 4/6 1 Arm swing 4/10 Began 12:03 Ended at 12:45

ATTITUDE UP!
Look for changes to blog DIET: change RECIPES: As requested REGIMENT: Additions

PRESENT TO THE PAST TELLS THE FUTURE

Take your present, look to the past and it will determine your future!
Jon set up a 1 month circuit training schedule for me.
FIRST WEEK
I struggled with form and length.
SECOND WEEK:
Saw Jon in TN Worked on form and gained valuable knowledge.
Case in point. 6 exercises 4 sets/ 5 reps. I did each set to completion before continuing to next set. My w out time avg 1 hr 30 min.
NOW lets tweek this a bit
JON SAID CIRCUIT
SO NOW Each set done 1 after the other with very little time in between ie clean/press 1set @5 then squat 1 set @5 so on. SAME exercises different variation
My avg time 1 hr 5 min WOW!
THANKS JON
Im now finished with the month of 3 times a week and to chart my progress I did the beginning w/out and timed it.
NOTE: 4 sets @ 6 1)Clean/pres 2) squat 4/8 3)Rene row 4) getup situp 5) floor sweep 4/15
6) Snatch 4/8 TOTAL TIME 43 MIN HOOOOAH!
HOWS THAT MR JON TRAINER MAN!!

ATTITUDE UP!!!

HURTS SO GOOD

John Mellencamp had a verse in a song somewhat like this "Hurts so good. Cm on baby ya know it hurts so good. Such is progress even if ya not seeing any and sometimes it hurt! SO ATTITUDE UP!
Ive not written on this blog in about 3 weeks and properly scolded for not doing so. To get it from one of the only 2 who read it; now that's sad.
ATTITUDE UP
My excuse/reason for not writing has been a bit of personal inconsistency, tiredness(ie working out and lots of work around house/ yard), and perhaps nonchalance.
Lets backtrack a bit. I went and worked with Jon Alford in Sevierville Tn when he was with family. I absolutely appreciate this time on his part. It confirmed to me that my form in most areas are good and needs work in others. Isnt that what working with a trainer is ALL ABOUT?? Even though Jon complimented me on my form that I learned/copied from Pavels video and Jons Utubes; NOTHING NOTHING takes the place of human interaction
Thanks Jon and of course Em(cant leave her out; she'd get all upset)