The past couple of days......

While cleaning out the basement, I stepped on a toy gun from my youngest and twisted my right knee. I can't squat or barely bend it. It is better today. The pain is right above the knee cap. So I say that I strained the patella tendon. I have been RICE'ing it. I am just glad it wasn't my surgically repaired left knee. I had that one reconstructed back in Feb. 1984, ACL and MCL tears. If there was swelling I would have gone to the ortho by now, but there has been no swelling at all. I hope it gets better soon. I miss training!

12.28.10 -

Woke up with a sore throat so all I did was Strain Prevention

12.27.10 - TFW - PreRecruit - Day 10

Low Intensity

Strain Prevention

Stress Conversion

12-24/25-10 - Intu-Flow only - 12/26/10 - TFW- PreRecruit - Day 9 - repeat

All I did these 3 days was the Strain Prevention Intu-Flow Session. My family was up from KY. We had a great time. The wife and I spoiled the boys some more. They are happy.

So today 12/26/10 - TFW - PreRcuit - Day 9 - repeat

No Intensity

Strain Prevention

Prasara tomorrow!

12.23.10 - TFW - PreRecruit - Day 9

No Intensity

Strain Prevention

12.22.10 - TFW - PreRecruit - Day 8

High Intensity

Strain Prevention

Warmup

PreRecruit

ex1 - 9 heart rate = 120

ex2 - 5 - heart rate = 130

ex3 - 13 - heart rate = 160

ex4 - 2 - heart rate = 130 - I am real weak on these

ex5 - 3 - heart rate = 170 - started out strong then died

ex6 - 6 - heart rate = 130

Total = 38

Cool Down

I started on PreRecruit because on some of the exercises I need work. During my 6 months of Commando(recruit and grunt missions) I moved ahead when i should have stayed back on some of them. That is why I didn't tackle the commando level, I wasn't ready.  I am taking it slower this time. 

12.21.10 - TFW - PreRecruit - Day 7

Moderate intensity

Strain Prevention

Warm Up

PreRecruit - 6 exercises 8x 20/10 - 1 min in between - heart rate got up towards 120 beats/min on a few rounds - I had to back off a bit - great session

cool down

12.20.10 - TFW - PreRecruit - day 6

Low Intensity

Strain Prevention

Stress Conversion

Really great session! I feel loose and relaxed.

After 2.5 yrs on the Warrior Diet, I am coming off of it. After my initial weight loss(not Fat loss), i have stayed at a steady weight. No matter if I eat a lot or eat a little, my weight stays around 270. Now that is a lot better than the 350 in '06, however that is still too much for me. I want to get to around 225. So, I am going to shake it up and go back to eating at least 3 squares/day. I will still have veggies at every meal but smaller quantities. If I gain too much, I will go back to the WD. I may even try to do the TacFit diet. wish me luck!

Christmas week and already a gift

It seems that I have won a copy of Clubbell Mass Evolution, sweet!  If you haven't checked it out, info can be found here http://clubbellmassevolution.com/ .

Merry Christmas 

12.19.10 - tfw - PreRecuit - day5

No Intensity day

Strain Prevention

12.18.10 - TFW PreRecruit - day 4

warm up

Played xbox kintec dance game for 2.5 hrs - so I was spent

cool down

A great high intensity session. Family fun and a workout too!

12.17.10 - TFW - PreRecruit - Day 3

Warm Up

PreRecruit - 6 exercise - 8x20s/10s - 1 min between each exercise

Cool down

Today was about learning the exercises. Tomorrow is high intensity, should be interesting!

12.16.10 - TFW - PreRecruit - Day 2

Warrior Warmup

Stress Conversion

Ok, the first time I did the lite challenge, I wrote on the Warrior blog that it was like commando taken to another level. All I did today was the warm up and yoga piece, not even the tabatas yet. To me, this is commando on steroids! Parts of the warm up were challenging and it has only been a little over  two month since i finished 6 months of commando. Then 1 cycle of KB Spetsnaz. Really great stuff!

This winter is going to be great! 4 months of pure hell and joy. I will touch on the mental side of this after I complete the first micro cycle on Saturday.   

12.15.10- TacFit Warrior Day1

No Intensity

Me - PreRecruit level - Strain Prevention

Steven - Lite Level - Strain Prevention

Shane - Lite Level - Strain Prevention

The TacFit Warrior package deal is huge. This was an awesome Xmas gift from the wife. If you haven't picked this up yet do so below while on sale.

TacFit Warrior

 

TacFit Warrior Released Tomorrow! On Sale

From TacFit Warrior

12/13/10

Intu-flow

Kenpo with Steven and Shane

We went over the following
Delayed Sword
Alternating Maces
Sword of Destruction
Deflecting hammer
Blocking Set #1
Short Form #1

Then had them run through some punch combos and kicks. also push-ups, sit ups and spinal rocks

2 more days before TacFit Warrior is released. It is going to be a nice Xmas gift from the wife. Thanks babe, I love ya!

12/12/10

Intu-Flow and some Prasara

12/9-12/11/10

Not feeling well so all I did all 3 days was Intu-Flow

12.8.10

TFC Warm 1,2,3

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TacFit MassAssault

From TacFit Commando

How to PREVENT Weight Gain During the Holidays

This will be some of the most simple advice you ever get about holidays weight gain.

Don't skip your workouts.

How's that for rocket science! ;-)

But look, this is the time of year where most people fall apart.

They get busy as all get out with parties and shopping.

And I want you to enjoy yourself and have fun. I really do.

However, I don't want you to be one of the many that can't fit into their sweat pants - never mind skinny jeans - when January rolls around.

NOW is the time to crank up your workouts so you can enjoy those parties guilt free.

My partners over at Prograde Nutrition have two awesome resources for you to thelp you out.

And don't worry, they're totally free.

The first will be released in a couple days. They're recording a Holiday Survival Guide webinar that is going to reveal ten simple strategies to help you get through the holidays unscathed. But still allow you to feast on your favorite foos.

The second thing is going to turbo charge those workouts I was just talking about. They've made available to all of my readers a killer 39 page report titled, "What to NEVER Eat After You Workout."

Trust me, you don't want to waste your workouts by fueling it improperly afterwards. This report is easy to read and it'll teach you all the basics. Just the stuff you need to know. Nothing else.

Be sure to grab your free copy of it today by clicking the link below:

http://pigramfitness.getprograde.com/what-to-never-eat-after-you-workout.html

Ok, that's it for now. Enjoy the "What to NEVER Eat After You Workout" report. I'll be back in a couple days with the Holiday Survival Guide webinar!

Yours in health,

Name

PS - Not only is this eye-opening info, but it's absolutely FREE. Which is absolutely stunning because they should be charging for it.

And who knows? Maybe they'll start to, but for now you don't have to pay so be sure to rush over to this link below and get your copy.

http://pigramfitness.getprograde.com/what-to-never-eat-after-you-workout.html

12.7.10 - high Intensity

Intu-Flow - Intermediate

TacFit Echo - 90s/30s x2

Floor Slams

Quad Press

Dbl Rope Row

2h Shield casts

Crab walk

TacFit Kb Spetsnaz Cool Down

 

12.6.10

CTBB Warm Up

dbl swipes - 3x10 25s

Mills - 5x5L/R 25

Hammer Swings - 1x15cw/15ccw 25

CTTB Prasara

TacFit Warrior Coming Soon

From TacFit Warrior

12.5.10

Intu-Flow

Worked on the plow

Went through Commando level 1 exercises. I really want to wait before starting a new cycle for TacFit Warrior to come out in 12 days, so will just be doing mixed stuff till then.

12.4.10

Intu-Flow

TacFit Warrior Teleconference Replay

12.3.10

Intu-flow

Cricket beginner flow

Seated Spinal twist

forward fold

ground scorpion

Brettzel

Split leg forward fold

Sleeping warrior

threading arm

12.2.10

Intu-flow

12.1.10 - TacFit Warrior Lite

Like I said I was going to give this a whirl and i did. It was a really good session. After a month of TacFit KB Spetz, and 2 weeks off, this really hit the spot

Intu-Flow

EMOTM(every Minute on the Minute) for 20 minutes - I had 30s rest for the first 16 rounds, the last 4 rounds only 15s. 

Sit-Thru Hip - 3L/R

Reverse Lunges - 3L/R

Basic Spinal rock - 3L/R

 

Compensation

Cricket Beginner Flow - 2x

Plow

Tripod OH

Extended Table

 

12.1.10

Downloaded the preview of TacFit Warrior today. I think I will give it a whirl tonight. Here is the link if any of you are interested.

 

http://www.tacfitwarrior.com/join.html

11.30.10

Back felt really good after the TBF yesterday. I just did Intu-Flow Today.

I am torn on what to do:

1. do the tacFit Commando - Commando 3 months

2. Go Back to Clubbell Training Black Book

3. Continue TacFit KB Spetz

4. Do TacFit Rope

5. TacFit Mass Assault

6. Or the new TacFit Warrior being release soon????

7 or another round of ROP with the 40kg or ROTK 

 

Decisions decisions.