Tuesday, August 31, 2010

8.31.10 - Grunt Mission 2 - Day 51

Moderate day - My left knee has been hurting all day. This is my reconstructed one. I really don't know what i did, maybe i slept on it wrong. 

Warm Up 2

Golden three on the minute for 10 minutes

Trinity Squats - 5 reps

Quad Presses - 5 reps

Spinal Rocks - 5 reps

Cricket beginner flow 3 times

cool down 2

Monday, August 30, 2010

8.30.10 - Grunt Mission 2 - Day 50

Low Intensity

warm up 2

cool down 1, 2, & 3

Sunday, August 29, 2010

Saturday, August 28, 2010

8.28.10 - Grunt Mission 2 - Day 48

High Intensity

Warm Up 2

Exercise 1 - Score 5 - I had 3 rounds of 6 - First time that has happened

Exercise 2 - Score 6 - I had 5 rounds of 7 - sweet

Exercise 3 - Score 2 - I really suck at these! - I had 2 rounds of 3

Exercise 4 - Score 5 - first 3 rounds I had 6

Exercise 5 - Score 5 - First 3 rounds 6 - on the last 2 rounds, I had trouble touching my head to the ground

Exercise 6 - Score 9 - last 2 rounds 10

Cool Down 2

Friday, August 27, 2010

8.27.10 - Intu-Flow and Prasara only

even though I kept the RPE @ 5 yesterday, I have DOMS bad. I had to work late, then fell asleep on the couch, so only Intu-Flow and some yoga today. Resume Grunt mission 2 tomorrow.

Thursday, August 26, 2010

8.26.10 - Grunt Mission 2 - Day 47

Moderate Intensity - I wanted something different today so I TacFit Alpha. I kept my RPE @ 5

Warm Up 2

TacFit Alpha

Clubbell Swipes @ Gamma - 15s - 40 reps

Rope Rows @ Delta - 40 reps - No rings so I used TacFit Rpoe

Pull ups @ Delta - 24 reps - No Pull up bar so used rafters

Plyo-Box Jumps @ Delta - 48 reps - I have no Jump Boxes, so I used my bench

Cool Down 2

Really nice session! I feel really great!

Wednesday, August 25, 2010

8.25.10 - Grunt Mission 2 - Day 46

Low Intensity

Warm Up 2

Cool Down 1, 2, & 3

Spent the majority of my time after work finishing the insulation in the garage. I finally have the 8ft sections done all the way around. I hung up another shop light and moved stuff to get the wife's car in the garage for winter without destroying my workout area. 

I also found this awesome DIY equipment site today at lunch, http://www.home-gym-bodybuilding.com/homemade-equipment.htmlhttp://www.home-gym-bodybuilding.com/homemade-equipment.html. I am going to make the medicine ball and take a shot at the power rack out of 4x4. If I get completed, I will post pics.

Steven started school yesterday, a sophomore, damn I feel old! He is staying after school and lifting in the school gym. So I will probably have him just do the cool downs with me. I may start him on Mass Assault since he finally is getting into training.  Haven't decided yet. I am contemplating doing Mass Assault 1 & 2, after I finish Grunt Mission 3 next month. Just thinking.

Bad News About Omega Fatty Acids

When I received this update from my partners at Prograde my jaw nearly hit the floor. I was just about to write an article like this myself. But since they've already done the work I got permission to share it with you.

Seriously, this one will be a revelation.

Enjoy!

Todd

 

Hey, it's Jayson back with an awesome article for you that is really going to open your eyes.

You see, not all Omega Fatty Acids are what you think they are. There's much more to the story than the mainstream media lets on.

Discover for yourself the Bad News About Omega Fatty Acids:

http://pigramfitness.getprograde.com/why-you-need-omega3-fats.html

 

Oh, and don't forget that our ultra-potent EFA Icon is 25% off RIGHT NOW, so be sure to stock up.

Order on our McAfee Verified Safe and Secure Server ==>  http://pigramfitness.getprograde.com/essential-fatty-acid.html

 

Yours in health,

Jayson Hunter, RD, CSCS

Prograde Nutrition

 

PS - About halfway through the article there are some cows there with a very important take-away message for you. Yes, some cows have something very important to tell you ;-)

Listen to the cows ==>  http://pigramfitness.getprograde.com/why-you-need-omega3-fats.html

Monday, August 23, 2010

New Products that I am affiliated with

Prograde Supplements
Turbulence Training
Easy Veggie Meal Plan
Double Edge Fat Loss
Kardenas Kitchen
Free Meal Plan

8.23.10 - Grunt Mission 2 - Day 44

High Intensity

Warm Up 2

Exercise 1 - Score 5

Exercise 2 - Score 5

Exercise 3 - Score 2

Exercise 4 - Score 5

Exercise 5 - Score 5

Exercise 6 - Score 9

cool down 2

 

Steven - Recruit Mission 1 - Day 8 - a 7 rep improvement from day 4

warm up 1

Exercise 1 - Score 3

Exercise 2 - Score 4

Exercise 3 - Score 2

Exercise 4 - Score 4

Exercise 5 - Score 4

Exercise 6 - Score 3

cool down 1

 

Sunday, August 22, 2010

8.22.10 - Grunt Mission 2 - Day 43

Moderate day - wasn't feeling well today, so I took it easy

Warm Up 2

Tabatas

DBL swipes - 25#s - 8x 20/10

Double rope row - 8x20/10

Cool Down 2

I haven't finished my jump boxes or pull up bar yet...I am slacking!

Steven trained with me doing the same

Thursday, August 19, 2010

8.19.10 - Grunt Mission 2 - Day 40

High Intensity - improved in all but Scorpion Push up. My form goes haywire if I go over 2 reps L/R

Warm Up 2

Exercise 1 - Score 5 - Got 6 on the last round, I haven't got that many on any lunge since recruit 1

Exercise 2 - Score 5 - I had 6 on rounds 1-5, died the last 3

Exercise 3 - Score 2 - I hate Scorpion Push ups

Exercise 4 - Score 4 - Last 2 rounds i died and form was bad. Rounds 1-6 score 5

Exercise 5 - Score 4 - Had 5 on rounds 1-3

Exercise 6 - Score 9 - a couple of rounds I had 10. 

Plow - 1 minute

Cool Down 2

Wednesday, August 18, 2010

8.18.10 - Grunt Mission 2 - Day 39

Moderate Intensity

Warm Up 2

Exercise 1 - Score 3

Exercise 2 - Score 3

Exercise 3 - Score 1

Exercise 4 - Score 3

Exercise 5 - Score 3

Exercise 6 - Score 6

Hip Openers

Cool Down 2

8.17.10 - Grunt Mission 2 - day 38

Low Intensity

Warm Up 2

Plow - worked on 'crushing the can' and holding the position while trying to get toes to touch the ground.

Cool Down 1, 2, & 3

Monday, August 16, 2010

8.16.10 - Grunt Mission 2 - Day 37

No Intensity - Started Steven on CTBB Metcon 4x7 today, so I will be doing the everything thing during the first micro cycle with him.
Steven and I  - CTBB Metcon - Day 1 -  Intu-flow Recovery
Me - TFC warm Up 1, 2, & 3

Sunday, August 15, 2010

8.15.10 - Grunt Mission 2 - Day 36

High Intensity

Warm Up 2

Exercise 1 - Score 5

Exercise 2 - Score 5 - Could have and should have had more reps

Exercise 3 - Score 2 - Had 3 each round but technique was around a 6 so only counted 2 the last 4 rounds

Exercise 4 - Score 4 - Had 5 each round but technique was around a 6 so only counted 4 the last 4 rounds

Exercise 5 - Score 4

Exercise 6 - Score 8 - Had a couple of rounds of 9

Cool Down 2

Steven - He is not liking TFC, so I had him run through some CB exercise. He will be starting CTBB Met Con 4x7 tomorrow.

He did do the following today

TFC warm up 1

Swipes

swings

rock its

Saturday, August 14, 2010

8.14.10 - Grunt Mission 2- Day 35

Moderate Intensity

Warm Up 2

Exercise 1 - Score 3

Exercise 2 - Score 3

Exercise 3 - Score 1

Exercise 4 - Score 3

Exercise 5 - Score 3

Exercise 6 - Score 4

Cool Down 2

Steven - Recruit Mission 1 - Day 7 - Moderate Intensity

Warm Up 1

30 min jog/walk

Cool down 1

 

 

Friday, August 13, 2010

8.13.10 - Grunt Mission 2 - Day 34

Low Intensity
Warm Up 2
Cool down 1, 2, 3
Worked on the plow - I can't get my feet on the ground behind me
Steven - Recruit Mission 1 - Day 6
Warm Up 1
Cool Down 1, 2, & 3

Thursday, August 12, 2010

Wednesday, August 11, 2010

8.11.10 - Grunt Mission 2 - Day 32

High Intensity
Warm Up 2
Exercise 1 - Score 4
Exercise 2 - Score 4
Exercise 3 - Score 2
Exercise 4 - Score 4
Exercise 5 -Score 3
Exercise 6 - Score 5
Cool Down 2
Day 4 - Score Total - 22

Steven - Recruit Mission 1 - Day 4
High Intensity
Warm Up 1
Exercise 1 - Score 1
Exercise 2 - Score 2
Exercise 3 - Score 2
Exercise 4 - Score 3
Exercise 5 - Score 2
Exercise 6 - Score 3
Cool Down 1
Day 4 - Score Total - 13

Tuesday, August 10, 2010

8.10.10 - Grunt Mission 2 - Day 31

Moderate Intensity
Warm Up 2
Exercise 1 - Score 3 - Lunge Twist Knee - Not bad, I like these
Exercise 2 - Score 3 - Swinging Tripod - my technique was better than I expected
Exercise 3 - Score 1 - Scorpion Push up - Very hard; I counted these as toe touch L/R as 1; Died last set
Exercise 4 - Score 3 - Bear Push up - I need to get the technique down
Exercise 5 - Score 3 - Rocca Squat - toward last rounds these were tough
Exercise 6 - Score 2 - Diagonal Bridge - just worked on technique, plus I was slipping everywhere due to sweat!
Cool Down 2

Steven - Recruit Mission 1 - Day 3
Moderate Intensity
Warm Up 1
Exercise 1 - Score 2 - Forward Lunge
Exercise 2 - Score 2 - Push Plank Knee
Exercise 3 - Score 2 - Sit Thru Knee
Exercise 4 - Score 1 - Basic Push up
Exercise 5 - Score 2 - Basic Spinal rock
Exercise 6 - Score 1 - Tripod Overhead
Cool Down 1

8.9.10 - Grunt Mission 2 - Day 30

Low Intensity
Warm up 2
Cool Down 1, 2, & 3

Steven - Recruit Mission 1 - Day 2
warm up 1
cool down 1, 2, & 3

Sunday, August 8, 2010

8.8.10 - Grunt Mission 2 - Day 29

No Intensity
Warm Up 1, 2, & 3
Steven's - Recruit Mission 1 - Day 1 - Vacation messed him up, I started him back today
No Intensity
Warm Up 1, 2, & 3

Friday, August 6, 2010

8.6.10 - Grunt Mission 1 - Day 28

High Intensity

Warm Up 1 

Exercise 1 - Score 5

Exercise 2 - Score 11

Exercise 3 - Score 4

Exercise 4 - Score 3

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

Day 28 Score - 30, Day 4 Score 25 - a 5 rep total improvement. Overall, Grunt is much tougher than recruit. I find it very challenging. 

Wednesday, August 4, 2010

8.4.10 - Grunt Mission 1 - Day 27

Moderate Intensity - I used this as a strength day

Warm Up 1

Dbl Swipes - 3x10 - 25s

Mills - 3x7/7 - 25

Hammer Swings - 3x10/10 - 25

Gamma Casts - 3x10 - 45

Cool Down 1

 

Sunday, August 1, 2010

8/1/10 - Grunt Mission 1 - Day 24

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 10

Exercise 3 - Score 4 - re-watched the video, wasn't breathing right. fixed breathing. much better, but a long way to go.

Exercise 4 - Score 3 - died last 2 rounds

Exercise 5 - Score 4 - getting easier as I lose the gut

Exercise 6 - Score 3 - Form broke down last 2 rounds only counted 3 last 2 rounds

Cool down 1