5.31.10 - Recruit Mission 3 - Day 60

High Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3 - felt same twinge in my left pec as the last hi day on Mission 1 with Push ups
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 3
Exercise 6 - Score 0 - This is really depressing. Worse than yesterday. Must have been the Push plank and Spider man push ups

Cool Down 3

5.30.10 - Recruit Mission 3 - Day 59

Moderate Intensity

Warm Up 3

exercise 1 - Score 3
exercise 2 - Score 3 - tougher than i thought. I couldn't get into a real good groove
exercise 3 - Score 3
exercise 4 - Score 2 - tougher that i thought
exercise 5 - Score 2
exercise 6 - Score 1 - My inability to do a proper table will affect this. I am doing 3 partials and only counting it as 1. I can't get my hip all the way up. my shoulders feel like they are ripping out!

Cool Down 3

5.29.10 - Recruit Mission 3 - Day 58

Low Intensity

Warm Up 3

Cool down 1, 2, & 3

5.28.10 - Recruit mission 3 - Day 57

No Intensity

Warm up 1, 2, & 3

5.27.10 - Recruit Mission 2 - Day 56

High Intensity

Warm Up 2

Exercise 1 - Score 5
Exercise 2 - Score 2
Exercise 3 - Score 7
Exercise 4 - Score 9
Exercise 5 - Score 7
Exercise 6 - Score 12

Total - 42(compared to the first Hi day on day 32, score 24) - nice improvement, but I am still not satisfied

Cool down 2

5.25.10 - Recruit Mission 2 - Day 55

Moderate Intensity

Warm Up 2

Exercise 1 - Score 4
Exercise 2 - Score 1
Exercise 3 - Score 5
Exercise 4 - Score 7
Exercise 5 - Score 5
Exercise 6 - Score 8

Cricket Beginner B 6x on the minute

Cool down 2

5.24.10 - Recruit Mission 2 - Day 54

Low Intensity
Warm Up 2

Cricket Beginner Flow - 7 minutes

Cool down 1, 2, & 3

Worked with my oldest, Steven, on the following
Barbell MP - 1x3 bar, 2x3 75lbs
deadlifts - 3x3 125
bodyweight squats - 2x5

5.23.10 - Recruit Mission 2 - Day 53

No Intensity

Warm Up 1, 2, & 3

5.22.10 - Recruit Mission 2 - Day 52

High Intensity

Warm Up 2

Exercise 1 - Score 5
Exercise 2 - Score 2
Exercise 3 - Score 6
Exercise 4 - Score 9
Exercise 5 - Score 7
Exercise 6 - Score 10

Cool Down 2

5.21.10 - Recruit Mission 2 - Day 51

Moderate Intensity

Warm Up 2

Exercise 1 - Score 4
Exercise 2 - Score 1
Exercise 3 - Score 5
Exercise 4 - Score 7
Exercise 5 - Score 5
Exercise 6 - Score 6

Cricket Beginner Flow - twice

Cool down 2

5.20.10 - Recruit Mission 2 - Day 50

Low Intensity

Warm up 2

Cricket Beginner flow - 7 minutes

Cool Down 1, 2, & 3

5.19.10 - Recruit Mission 2 - Day 49

No Intensity

Warm up 1, 2, & 3

5.18.10 - Recruit mission 2 - Day 48

High Intensity

Warm up 2

Exercise 1 - Score 5
Exercise 2 - Score 2
Exercise 3 - Score 6
Exercise 4 - Score 8
Exercise 5 - Score 6
Exercise 6 - Score 7

Cool down 2

I almost got a complete extended table tonight, i am getting closer. On exercise 2, i need to get my squat lower to help with the table switch.

5.17.10 - Recruit mission 2 - Day 47 - re-do

Moderate Intensity


Warm Up 2


Exercise 1 - Score 4
Exercise 2 - Score 1
Exercise 3 - Score 5
Exercise 4 - Score 7
Exercise 5 - Score 5
Exercise 6 - Score 5

Cool Down 2

5.16.10 - Recruit Mission 2 - day 46 - re-do

warm up 2

Cool down 1, 2, 3

5.16.10 - Saturday - yard work

Intu-flow

Cut grass
unloaded a yard of mulch.

5.14.10 - Recruit Mission 2 - Day 45 - re-do

I missed Wednesday and Thursday's sessions, so I am restarting the micro cycle.

Day 45
Warm up 1, 2, &3

5.11.10 - Recruit Mission 2 - Day 47

A late session tonight

Moderate Intensity

Warm Up 2

Exercise 1 - Score 4
Exercise 2 - Score 1
Exercise 3 - Score 5
Exercise 4 - Score 7
Exercise 5 - Score 5
Exercise 6 - Score 5

Cool Down 2

5.10.10 - Recruit Mission 2 - Day 46

Low Intensity

Warm Up 2

Cool Down 1, 2, & 3

5.9.10 - Recruit Mission 2 - Day 45

No Intensity

Warm up 1, 2, & 3

5.8.10 - Recruit Mission 2 - Day 44

High Intensity

Warm up 2

Exercise 1 - Score 5
Exercise 2 - Score 2
Exercise 3 - Score 6
Exercise 4 - Score 9
Exercise 5 - Score 6
Exercise 6 - Score 7

Cool Down 2

worked on Camel pose to help open my shoulders. I really need to open my shoulders. The inability to do a proper table is affecting my performance and really pissing me off. I should have never let myself get this bad off!

On a good note, I am now able to grab both ankles while doing a shoulder bridge. It takes me awhile to get into position, but I can do it. At the beginning of the year i couldn't. I am slowly peeling away the onion layers. Readers of RMAX Mag will know what I am referring to.

First review on new blog - Gymboss Interval Timer

Gymboss Interval Timer on my Reviews Page

The Science of undereating by Ori Hofmekler

This article is published on my Articles Page.

Blog Clean up is now complete

All products have been moved to one of the 10 pages below the header. Here are the pages again

Reviews Page

Scott Sonnon/RMAX/CST Page

Mike Mahler Page

Pavel Tsatsouline/Dragon Door Page

Perform Better Page

Charles Staley Page

Diesel Crew Page

AOS/IKFF/Underground Strength/Lean Hybrid Muscle Page

Defense Nutrition Page

Articles Page

5.7.10 - Recruit Mission 2 - Day 43

Moderate Intensity

Warm Up 2

Exercise 1 - Score 4
Exercise 2 - Score 1
Exercise 3 - Score 5
Exercise 4 - Score 7
Exercise 5 - Score 5
Exercise 6 - Score 5

Cool Down 2

Changes to My Affiliate Store blog

I am moving all products to specific pages. I will be keeping the main banners on the left hand side of the home page, but for specific products go to the corresponding page. Not all the pages have been populated yet, but when this is the only post on the home page, then all will be complete.

Here are the pages:


My Reviews Page

Mike Mahler Page

Scott Sonnon/Rmax/CST Page

Pavel Tsatsouline/Dragon Door Page

Charles Staley Page

Diesel Crew Page

Perform Better Page

GymBoss Page

5.6.10 - Recruit Mission 2 - Day 42

Low Intensity

Warm Up 2

Cool Down 1, 2, & 3

5.5.10 - Recruit Mission 2 - Day 41

No Intensity

Warm up 1, 2, & 3

5.4.10 - Recruit Mission 2 - Day 40

High Intensity

Warm Up 2

Exercise 1 - Score 5
Exercise 2 - Score 2
Exercise 3 - Score 6
Exercise 4 - Score 9
Exercise 5 - Score 7
Exercise 6 - Score 6

Cool Down 2

Underground Strength

Prasara Primer 2.0

Click Here!

5.3.10 - Recruit Mission 2 - Day 39

Moderate Intensity

Warm Up 2

Exercise 1 - Score - 4
Exercise 2 - Score - 1
Exercise 3 - Score - 4
Exercise 4 - Score - 7
Exercise 5 - Score - 5
Exercise 6 - Score - 5

Cool Down 2

5.2.10 - Recruit Mission 2 - Day 38

Low Intensity

Warm Up 2

Cool Down 1, 2, & 3

5.1.10 - Recruit mission 2 - Day 37

No Intensity

Warm up 1, 2, & 3