Swings 3 sets 10 each side
Squats 3 sets 10
Snatches 5 sets /5R 5L 5R 5L nonstop/ repeat 5xs
I got scolded!
13 years ago
Wednesday, July 15, 2009
Thursday, July 9, 2009
Well Lets do this thing
Thursday:
Abs Day--- 16 kg/35lbs
Turkish GUP 3 each side R thn lft
2 Hand Getup Situp 10
floor sweep 10
1 Hand Get up Sit up 10 R/L
6 inches with extended armes holding 35lb kb 10
REPEAT @ 2 Hand Get Up
Ladders I think
Swings
5 R/L 5 R/L 2 xs 5 R/L 3 xs 5 R/L 4xs
Presses
1/2/3/4/5 R/L Non Stop
Different but effective:::: Thats what we're looking for ISN"T IT??
Abs Day--- 16 kg/35lbs
Turkish GUP 3 each side R thn lft
2 Hand Getup Situp 10
floor sweep 10
1 Hand Get up Sit up 10 R/L
6 inches with extended armes holding 35lb kb 10
REPEAT @ 2 Hand Get Up
Ladders I think
Swings
5 R/L 5 R/L 2 xs 5 R/L 3 xs 5 R/L 4xs
Presses
1/2/3/4/5 R/L Non Stop
Different but effective:::: Thats what we're looking for ISN"T IT??
Tuesday, July 7, 2009
AFTER THE 4TH MON/TUES
HEY ALL
Thoughts before I fill in.
Had an incredible memorable weekend!! Almost serial! Whew!!!
I hope and pray for all to remember from where the riches and gifts come from. family,(Go right now at this very moment and whisper something meaningful) (Go hug your children and tell them how much you appreciate them and how proud you are. You'll be AMAZED what this will do) Thank GOD for the afore mentioned ;work ethics, country with freedom and friends. We all work so hard and become so focused in our own little world but as this country seems to be changing before our very eyes please don't think that all we have worked for cant be taken away. We ALL NEED to become more involved in the direction we think our country SHOULD go to preserve the freedoms we have made for ourselves in reference to our God, our families and the life we ALL work so hard to develop.
MONDAY:
THE "GET ER DONE" WORKOUT
Swings
Squats
Balance Press
Leg Lunge Rows
Bottom Up Clean
Squeeze Curl
Snatches
Done in 3 sets of 10 each Beginning to end each set wit very little time between each and about 3 min between each set. Raining, so done inside. Still sweat like a farm mule. THATS KBS :::::ABSOLUTELY
MIND/SOUL
TUESDAY:
Body:
Pushups/Pullups
30/25/20/15/10/10--- 2 set (5/5/5/5/)(Alternate every 5 KB under rt 5 then lt 5 etc) Then KB center chest both hands on ball down to center chest 5 3 sets of this one HARD FOR ME
SHORT REST
Snatches VO2 s 20@ 5 every 15 sec
YESSIR! NOW THAT WAS A GOOD WORKOUT!!!
Hands tender. Need to toughen up.
Grilled Chicken New red potatoes and mixed veggies
3 sets 6 pullups
Thoughts before I fill in.
Had an incredible memorable weekend!! Almost serial! Whew!!!
I hope and pray for all to remember from where the riches and gifts come from. family,(Go right now at this very moment and whisper something meaningful) (Go hug your children and tell them how much you appreciate them and how proud you are. You'll be AMAZED what this will do) Thank GOD for the afore mentioned ;work ethics, country with freedom and friends. We all work so hard and become so focused in our own little world but as this country seems to be changing before our very eyes please don't think that all we have worked for cant be taken away. We ALL NEED to become more involved in the direction we think our country SHOULD go to preserve the freedoms we have made for ourselves in reference to our God, our families and the life we ALL work so hard to develop.
MONDAY:
THE "GET ER DONE" WORKOUT
Swings
Squats
Balance Press
Leg Lunge Rows
Bottom Up Clean
Squeeze Curl
Snatches
Done in 3 sets of 10 each Beginning to end each set wit very little time between each and about 3 min between each set. Raining, so done inside. Still sweat like a farm mule. THATS KBS :::::ABSOLUTELY
MIND/SOUL
TUESDAY:
Body:
Pushups/Pullups
30/25/20/15/10/10--- 2 set (5/5/5/5/)(Alternate every 5 KB under rt 5 then lt 5 etc) Then KB center chest both hands on ball down to center chest 5 3 sets of this one HARD FOR ME
SHORT REST
Snatches VO2 s 20@ 5 every 15 sec
YESSIR! NOW THAT WAS A GOOD WORKOUT!!!
Hands tender. Need to toughen up.
Grilled Chicken New red potatoes and mixed veggies
3 sets 6 pullups
Wednesday, July 1, 2009
RELAX
Today was a day of rest, relax, breath and pretty much think of nothing. That's almost as recuperative as anything.
Sat in the sun
Texted with a new/old friend
Patted the dogs for more than 1 min. They were overjoyed.
Lay in the sun drinking SPARK and looking at clouds go by
Lay on the couch with air blowing wide open until it was so cold I had to pull the comforter on and then lay in that in between state for about 1 hour.
Talked to a beautiful sweet sincere lady and was totally engrossed in the sound of her laughter and voice. Mmmmmmm!!!!
NOW THESE THINGS ARE ALL IN COMBINATION A WAY TO REGATHER AND REFOCUS.
SO STOP WITH THE HURRY UP FROM TIME TO TIME AND COUNT THE NUMBER OF TINY THINGS THAT GO PAST YOU EVERYDAY AND APPRECIATE THEIR SIMPLICITY
AND SIGNIFICANCE
REMEMBER LIFE IS A MINUTE BY MINUTE THING THAT TURNS INTO A YEAR AND WE WONDER WHERE ITS GONE!!
DEBATE THE PAST, BRIEFLY CONSIDER THE FUTURE, BUT BE THANKFUL FOR THE PRESENT. ITS A GIFT HENCE A PRESENT.
Sat in the sun
Texted with a new/old friend
Patted the dogs for more than 1 min. They were overjoyed.
Lay in the sun drinking SPARK and looking at clouds go by
Lay on the couch with air blowing wide open until it was so cold I had to pull the comforter on and then lay in that in between state for about 1 hour.
Talked to a beautiful sweet sincere lady and was totally engrossed in the sound of her laughter and voice. Mmmmmmm!!!!
NOW THESE THINGS ARE ALL IN COMBINATION A WAY TO REGATHER AND REFOCUS.
SO STOP WITH THE HURRY UP FROM TIME TO TIME AND COUNT THE NUMBER OF TINY THINGS THAT GO PAST YOU EVERYDAY AND APPRECIATE THEIR SIMPLICITY
AND SIGNIFICANCE
REMEMBER LIFE IS A MINUTE BY MINUTE THING THAT TURNS INTO A YEAR AND WE WONDER WHERE ITS GONE!!
DEBATE THE PAST, BRIEFLY CONSIDER THE FUTURE, BUT BE THANKFUL FOR THE PRESENT. ITS A GIFT HENCE A PRESENT.
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
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
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
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