[farmboy]

3/2/06, Thursday
7:45am
Bowl of Zoe's Os with whole milk

10:00am
16oz Bottle 2% Milk

12:45pm
Stuffed Banana Peppers
½ Beef Souvlaki Wrap
1 cup Cottage Cheese
1 piece of bread with butter

2:15pm
Mixed Berry Smoothie

5:30pm
1 Chicken Drumstick
Corn
1 cup of whole milk
1 Apple
Multi-vitamin
3 pills MSM Glucosamine
1 pill Omega 3 complex

7:00pm
Judo
There was some cute photographer at the class taking pictures. I guess she worked for the town paper. I don't really know the whole story. Anyway, so we're doing throws and she's snapping pictures, whatever.

After we warmed up a bit, we worked osoto gari for a while. Then, we started working ouchi gari, which I don't really like, but after last night a got a lot more comfortable with it. Then, we worked a combination throw, moving from uke managing to remain standing but put off balance by ouchi gari, then taking them with kouchi gari.
That was cool, and we were shown that you could transition nicely into a top position right from it.

Then, there was a green belt that didn't get it, so I got to play grappling dummy for him and the black belt that was trying to show him what he was doing wrong. I got tossed around wit ha few other throws, too. It was a fun night.

One other thing that the head instructor was showing us was a right grip/left side seoi-nage off of a blocked seoi-nage attempt. It was pretty nice, and once he showed me it a couple times, I tried it getting into position, then I took the throw. Smooth, step in with one step, it worked perfectly. Some of the black belts couldn't even figure out getting into position with only one step. I feel like I'm a quick learner, which is a good thing. Just can't let myself get cocky.

9:30pm
Bowl of Zoe's Os with whole milk

[farmboy]

3/3/06
6:10am
Squats 180lbs 5X5
Front Squats 115lbs 3X8
Seemed like it was too late at first, but by the 7th rep of the last set, it was tough. The 8th was murder. Well, it was hard, at least.
40lb DB Set-ups 3X8 Each leg
Glute Ham Raises 3X8

8:05am
1½ cup of 1%milk
½ cup of strawberries
1 banana
1 tbsp cane sugar
5g of creatine
5g of L-glutamine
1 gel-cap Omega-3 complex
3 capsules Glucosamine/MSM
Multi-vitamin

9:20am
Roast Beef & Swiss wrap (wheat)
Raw mixed veggies: broccoli, celery, carrots, cauliflower

12:50pm
Side salad w/ French dressing
Broiled White Fish
Rice

3:40pm
Bowl of oatmeal

7:20pm
Hanging Leg Raises 2X12
Weighted Swissball Crunches 25lb plate 2X15
Full Contact Twists 4X6 each side
Ab Roll-outs 2X15
Windmills 15lb DB 2X10 each side
Saxon Side Bends DBs 2X5 each side

8:00pm
My son voted for Chinese, so we went to his favorite buffet. I like to get a little bit of a lot of stuff:
Beef w/ green peppers & onions
Mushroom chicken
Shicken & brocolli
Spicy pepper chicken
Shredded pork w/ onions
General Tso's chicken
Vegetable Mei Fun
1 gel-cap Omega-3 complex
3 capsules glucosamine/MSM

[farmboy]

7:50am
Bowl of cereal w/ 1% milk

10:20am
Tuna salad sandwich w/ tomato & lettuce on multi-grain bread
Handful of Baked Doritos
1 gel-cap Omega-3 complex
3 capsules Glucosamine/MSM
Multi-vitamin

12:50pm
1 Apple

4:00pm
3½ inch Roast Beef & Swiss on Wheat (lettuce, tomato, onion, sweet peppers, a little mayo)
½ cup pesto pasta salad
¼ cup broccoli salad
Salad w/ tomato & mozzarella, lite Italian dressing
Raw carrots
1 cup 1% milk
Chocolate chip cookie w/ walnuts

Do you ever get really hungry and then go to the store to pick up something to eat? Yeah, that’s what happened.

10:00pm
3½ inch Roast Beef & Swiss on Wheat (lettuce, tomato, onion, sweet peppers, a little mayo)
Couple bites of pesto pasta salad
2 tomatoes
Raw carrots
¾ cup of cottage cheese
4 thin mints
1 gel-cap Omega-3 complex
3 capsules Glucosamine/MSM

I know it’s not very good to eat that late, but I had an extra hard workout a little earlier and worked up a big appetite. I won’t go into it any further.

[farmboy]

"Day one: Deadlifts
Deadlifts 5X5
Stiff Legged Deadlifts 3-4X5-8
Bent Over Barbell Rows 4X6
Shrugs 3-4X6-12

Day Two: Bench
Bench Press 5X5
Skull Crushers 3-4X6-8
Overhead Press (seated, standing, dumbbells or barbells) 3-4X6-8
DB Bench Press 3X8-12
Add in an assistance lift for what you consider your weakest area

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited"

For reference from a post from Carnal.

[farmboy]

9:45am
2 eggs
1 slice of ham
Most of 2 pancakes
2 slices of whole-wheat toast
16 oz glass of milk

11:20am
1 gel-cap Omega-3 complex
3 capsules Glucosamine/MSM
Multi-vitamin

2:00pm
2 pieces of salmon filet
Bowl of cooked glazed carrots
¾ cup of rice (precooked)

I don't know why, but for some reason I just feel really lazy on weekends. I mean, yesterday, I had the time to do some yoga from the book I got, like I had plained, but I ended up puttering around the house, cleaning up a little, which wasn't necessarily a bad thing. It was just the amount of time it took.

During the week it's not so bad. I just get up at 5 o'clock or so and work out. But on hte weekends, blah! I mean, I even got up early Saturday, like 6:30 or so, so I had plenty of time before I was supposed to help my in-laws move some stuff to their new house. I don't know, I guess I just need to work on discipline. That, plus start going to bed at a decent time!

7:00pm
½ Roast Beef & Swiss on Multi-grain Bread w/ lettuce and tomato
½ Beef Souvlaki Wrap
½ cup of Pesto Pasta Salad
½ cup of cottage cheese
Raw carrots
Cherry tomatoes
Couple nachos with salsa

[farmboy]

3/6/06, Monday
5:50am
Bench Press 155X10/145X10/135X10/125X10/115X10
OH BB Press 120lbs 8/8/6/5
Incline DB Bench (40lb DBs) 3X10
Swissball OH DB Press (30lb DBs) 3X8
Skull-Crushers 50lbs 6/8/8/8
40lb DB Pullover 3X12

8:00am
Protein Shake:
1½ cups of whole milk
1 banana
1 cup of mixed berries
1 tsp cane sugar
1 heaping scoop of protein powder
5g Creatine
5g L-glutamine
Multi-vitamin
3 pills MSM Glucosamine
1 pill Omega 3 complex

9:50am
PB&J on Multi-grain bread
1 banana
1 apple
Small bag of Wheat Thins
Small bag of carrots
Bowl of oatmeal

1:15pm
7oz sirloin steak
2 crab cakes
Steamed Broccoli
Baked Potato w/ sour cream

5:30pm
1 cup of cottage cheese

7:15pm
8oz Grilled Tilapia
Rice Pilaf
Mixed veggies
3 pills MSM Glucosamine
1 pill Omega 3 complex
24oz glass of skim milk

[farmboy]

03/07/06, Tuesday
6:25am
Well, I tried doing some yoga this morning, from a book I bought, so I don't even know if I was diong everything right. It made me realize something: I'm not nearly as flexible as I once thought I was! So, I think I'm going to have to stick with the yoga and work it in on my "off-days" to try to remedy that. I had my eye on a DVD that someone over on the Conditioning forum recommended, so I might check that out. Anyway, a quick rundown of my first (short) experience into the world of yoga:
Started out with a warm-up of Sun Salutation. That must have been my problem. The book recommended that I start out with meditation...
The poses I worked with were ones that were based on helping with falls and rolls, as it seems that most of what I'm working on is getting thrown a lot, lol.
Gate: held for 10 breaths each side
Boat: held for 5 breaths
Bharadvaja's Pose 1: held for 10 breaths each side
Locust: held for 5 breaths
Camel: held for 5 breaths, I had a tough time with this one, as you're supposed to have your toes tucked under; I broke my right big toe once, and have never had the flexibility in it I used to.
Plow: held for 8 breaths, tough time with this one, too. My neck and back aren't very flexible anymore, due to the lack of stretching I've been doing lately.
Four-limbed Staff: 5 breaths
Cobra: 5 breaths
Seated Angle: 10 breaths
Intense Leg Extension 3: 10 breaths
Tried the Crane but I couldn't keep my balance. Plus, I had to start getting ready for work.

7:40am
Bowl of Zoe's Os w/ whole milk
Multi-vitamin
3 pills MSM Glucosamine
1 pill Omega 3 complex

9:50am
2 Turkey on Whole Wheat
1 banana

3:25pm
Chicken Olivara on whole wheat
Bowl of Chicken noodle soup
whole wheat baget
16oz 1% chocolate milk

7:00pm
Tonight we worked on counters, and it turned out to be a pretty cool class. We mainly worked on a few different counters for ippon seoi nage. I wasn't really that good starting out with that throw, anyway, but the practice doing the counters actually gave me decent practice on the throw itself! At first, I was getting way too close, and wasn't off-balancing at all, but after a few adjustments, I was doing much better.

Then, towards the end of class, we did some free randori. I feel like I did fairly well, considering the fact that the lower belts were sparring the black belts. I only got one throw that was definite, but I was able to block a lot of attempts. Obviously, they probably weren't going all out, but still...

The first guy I sparred was really easy going, but as soon as I went for a throw, he'd block it and counter every time! The second guy was a lot bigger, but I had better luck with him. All in all, a great work out.

9:30pm
Protein Shake:
1½ cup whole milk
1½ cup mixed fruit:
Mixed berries
Oranges
Pineapple
Mango
Peach
1 tsp cane sugar
1 scoop of protein powder

[farmboy]

3/8/06, Wednesday
5:50am
Sumo Deadlift
Warm-up 135lbs 1X10
225lbs 5X5
Chin-ups 3X8
Stiff-legged Deadlifts 165lbs 3X8
E-Z Bar Supinated Grip Rows 100lbs 4X6
40lb DB Shrugs 4X12
30lb DB Curks 3X12 each arm

7:50am
3 eggs
2 slices of multi-grain toast
1 slice of ham
1 slice of American cheese
20oz glass of whole milk
3 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex
Multi-vitamin

9:00am
CoC Trainer 5X5 each hand

10:00am
Protein Shake:
1½ cups of whole milk
¾ cup of mixed berries
½ banana

12:30pm
Turkey Club on Wheat
1 Chicken Finger
Cup of Split Pea Soup

5:45pm
Roast Beef & Swiss on Mulit-grain bread w/lettuce and tomatoe
Raw Carrots
1/2 cup of cottage cheese
3 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex

[Hephaestus]

yo man, i was jsut skimmin through that and saw something about an article by Keith Wassung about benching, just wondering if you had the link to it. good luck, thanks.

[farmboy]

Scroll down a few posts and you'll find it here.