Supplementation Update:

Two weeks ago I ceased supplementation with creatine monohydrate and L-arginine, and began supplementation with tribulus terrestris and ZMA.  I have noticed significant improvement in performance and well-being.  Hopefully this will prove synergistic with my bone-maker program in improving bone density and overall health.

Ah, fitness over forty.

Also, I did a two-day Epsom salt cleanse (Two meals per day, consisting of one tablespoon of Epsom salt dissolved in two cups of prune juice.  Best accomplished on a day off.), and will do another this weekend in preparation for the new quarter. I haven’t noticed a significant reduction in weight, but I have noticed a significant reduction in my waistline.

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21 Dec 2015

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Weight: 220 lbs

0800: Wake

0900: Meal I

-Bone-Maker

1000: Powerlifting B

Incline Push-Ups 

x 10, x 10, x 10

Flat Knee Raises 

x 10, x 10, x 10

Squats 

60 x 5, 90 x 3, 120 x 2, 150 x 5, 150 x 5, 150 x 5

Bench Presses

45 x 5, 65 x 3, 85 x 2, 105 x 5, 105 x 5, 105 x 5

Power Cleans

45 x 5, 65 x 3, 85 x 2, 105 x 3, 105 x 3, 105 x 3, 105 x 3, 105 x 3

Stiff-Legged Deadlifts

50 x 5, 105 x 10, 105 x 10

Lat Pull-Downs

90 x 10, 90 x 6

Neck Work

2200: Meal II

Relaxation Response x 5 minutes

Home-Made Beef and Vegetable Soup

2359: Autogenic Training

Workout on Friday, October 9, 2015, 10:32 AM

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Powerlifting B (S)
Bodyweight: 211 lbs

Squat (Bodyweight)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 20 reps

Squat
Set 1: 60 lbs × 5
Set 2: 90 lbs × 3
Set 3: 120 lbs × 2
Set 4: 145 lbs × 5
Set 5: 145 lbs × 5
Set 6: 145 lbs × 5

Military Press
Set 1: 60 lbs × 5
Set 2: 60 lbs × 3
Set 3: 60 lbs × 3

Power Clean
Set 1: 80 lbs × 3
Set 2: 80 lbs × 3
Set 3: 80 lbs × 3
Set 4: 80 lbs × 3
Set 5: 80 lbs × 3

Stiff Legged Deadlift
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10

Lat Pulldown
Set 1: 90 lbs × 10
Set 2: 90 lbs × 7

Neck Training
Set 1: 5 lbs × 10
Set 2: 5 lbs × 10
Set 3: 5 lbs × 10

Walking
Set 1: 1.75 mi in 0:30:00

I’ve been taking my gelatin incorrectly

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I have been taking supplemental gelatin for some time now, but I have not noticed any significant effect.  I’ve continued the use simply because I still had the container.

Recently, I came across some articles describing “blooming” the gelatin.  Essentially, you pour the powder into some room-temperature water and leave it alone until the protein begins to unpack itself (and the gelatin sets).

So, yesterday before I went to bed, I put some gelatin in water on my counter.  After my morning exercises, I stirred the resulting “goop” (it had set too thickly to pour as-was) and drank it.  I feel AWESOME.  Much greater post-exercise recovery than usual.

I’m looking forward to seeing if this trend continues.

Updating My Training

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In light of the beating that my body is taking doing these tasks which, in all reality, should be quite easy for me, I have once again amended my training and nutrition schedule.  Although powerlifting is actually the most important activity from the perspective of actual fitness, it has the least to do with my employability at any of my jobs.  Therefore, it is out of the picture until my recuperation improves.  I now only have one hour of physical training per day, six days per week:

Sunday–Rest

Monday–Beginner’s Taekwondo

Tuesday–Push-Ups, Sit-Ups, and 10K Training

Wednesday–Beginner’s Taekwondo

Thursday–Push-Ups, Sit-Ups, and 10K Training

Friday–Firearms Practice

Saturday–Push-Ups, Sit-Ups, and 10K Training

Also, since I don’t really feel like cooking and doing dishes every day, I am switching to a mostly pre-made food regimen.

Sunday Morning–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil

Sunday Evening–4 TBSP Low-Fat Cottage Cheese, 2 TBSP Flaxseed Oil, 1 TBSP Fresh Flax Meal, 2 TBSP Low-Fat Plain Kefir

Monday Morning–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil; Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Monday Evening–Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Tuesday Morning–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil; Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Tuesday Evening–Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Wednesday Morning–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil

Wednesday Evening–4 TBSP Low-Fat Cottage Cheese, 2 TBSP Flaxseed Oil, 1 TBSP Fresh Flax Meal, 2 TBSP Low-Fat Plain Kefir

Thursday Morning–Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Thursday Evening–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil; Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Friday Morning–Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Friday Evening–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil; Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Saturday Morning–Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Saturday Evening–1 TBSP High-Vitamin Butter Oil, 1 TBSP Brewer’s Yeast, 1 tsp Bone Meal, 1 tsp Dolomite, .5 tsp Virgin Cod Liver Oil; Small DiLusso Salad with 2 TBSP Dressing, 1 Kevita Master Brew Kombucha

Ouch

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Good Lord.

With all due humility, I have a pretty impressive martial arts lineage.  Among other things, in Japan I trained under both Grandmasters Fusei Kise of the Kenshin Kan of Shorin-ryu Karatedo and Kobudo, and Shimabukuro Eizo of the Shobayashi school of Shorin-ryu Karatejutsu and kobujutsu.  In the U.S., I trained in Hwarang Do under the late Franklin Fowlkes, who later founded the Five Elements Martial Arts System–Grandmaster Fowlkes being not only an ex-Army Ranger, but also a student of Michael Echanis, who is a legend in Special Operations community.  He is also the basis for the book “The Men Who Stared at Goats” (No, I have not read the book nor seen the movie.  I find it very likely that they would make me very, very angry.)  In every case, I quickly became one of the top students at every school I trained in.

That being said, my military and law enforcement careers have made it very difficult during my adult life to continue any sort of serious martial arts training.  I am just getting serious about it now, and at the age of 43, here is what constitutes serious: Yesterday, I attended what was essentially a children’s Taekwondo class.

Today, I am wearing Ben-Gay.  *sigh*  My body remembers everything it is supposed to do; but over the last two decades my balance, flexibility, and anaerobic conditioning have dropped to nil.  I suppose it will be interesting to see how much can be regained during the latter half of my life.

Taekwondo

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Generally speaking, I do not have much positive to say about Taekwondo.  However, that is not because it is not good at what it does, so much as people don’t understand what it does (it is a sport, not a martial art), and of course the fact that so many instructors use it as a de facto day care center instead of a serious physical training opportunity.

That being said, I have recently signed up for the Beginner’s Taekwondo program at Next Level Sport Karate.  I had previously attempted their Hapkido curriculum, but found that after years of not training in a Korean-style format, I have lost too much in the way of conditioning, flexibility, and balance to really partake in the training (although my hand techniques and weapons mastery are quite good).  So far, it seems (horrifyingly) to be at about the appropriate level of physical training for me (and the ten-year-olds with whom I am training).

I expect to move into the “Advanced” class in September, and back into Hapkido by the New Year.  Meanwhile, I have established good training habits to forward my Starting Strength and 10K run programs; I should do quite well on my next APFT.  Whether I will be ready to lift in the next Show-Me Games remains to be seen.

Moving forward

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Now that my chiropractic issues are taken care of, I’m enrolling in a beginner’s taekwondo class.  This is in addition to my APFT training and the BFS Readiness Program.

Altogether, this puts me at about the level of a somewhat-athletic junior high school student.  But my back isn’t killing me, and I am moving forward.

Week 6, Day 3

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0000-0800: Work

  • A liter of diet Mountain Dew to keep me awake.  I stayed up longer than I should have yesterday; it took me a long time to get to the gym after my Chiropractic appointment.

0800-0900: Gym

Cardio

  • Treadmill (1.0 elevation): 5.2 mph x 2 miles

0930: Meal I

  • Four fried eggs
  • four slices of bacon
  • 2 cups of broth

—–

1930: Begin the Day

  • Oil Pulling
  • 2 cups of broth

2000: FEMAS Self-Training

This was very light, and consisted mostly of stretching.

2100: Meal II

  • Four fried eggs
  • four slices of bacon
  • 2 cups of broth

2200: Field Day