Friday, December 31, 2010

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!

Wednesday, December 29, 2010

12.28.10 -

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

Sunday, December 26, 2010

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!

Wednesday, December 22, 2010

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. 

Tuesday, December 21, 2010

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

Monday, December 20, 2010

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 

Saturday, December 18, 2010

Friday, December 17, 2010

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!

Thursday, December 16, 2010

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.   

Wednesday, December 15, 2010

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

 

Tuesday, December 14, 2010

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!

Wednesday, December 8, 2010

Bodyweightculture.com

Grab This TODAY (perfect for you)

As a very busy person who wants to lose fat, you need to have a

proven workout program that you can use anytime, anywhere, that

doesn't require any equipment.

 

And that's fun and fast, too!

 

Here's one program you absolutely NEED to have in your possession

because it will help you LOSE fat over the holidays (while in the

comfort of your own home - so you save money on gas and parking, too!).

 

=> http://tinyurl.com/25rljt4 << get this today because the price doubles tonight

 

This is THE ONE at-home fat loss system you can use anytime, anywhere

during the busy holiday season to burn off all those amazing meals.

 

Here's to a fat-free and guilt-free holiday season,

 

Todd

 

PS - However, just like the holidays, this offer won't be around

forever...

 

...so don't miss out on this PROVEN fat burning home workout solution:

 

=>http://tinyurl.com/25rljt4 <== Price doubles at midnight

 

And you can get started with these workouts IMMEDIATELY. Enjoy!

 

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:


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.

Tuesday, December 7, 2010

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

 

Sunday, December 5, 2010

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

Wednesday, December 1, 2010

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.