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?????

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

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

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

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

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