Here's a little about me: I'm a 30-something husband and father who has recently started TKD training. Basically, my workouts go something like this: - Kettlebell / Bodyweight (3x/week) - Flexibility (doing VanZandt's program) - Running 1.5 miles with pup every night - Weights and Sprints (1x/week - usually on weekends) - TKD practice on Wednesday nights - Work on TKD technique a little everyday (usually in mornings or on lunch hour) Feel free to throw any questions, comments, or suggestions my way.
"Do the right thing, always!" Here's my workout for today: - 1.5 mile run with the pup Then, 3x the following circuit (resting 45 seconds in between) - Body weight squats (20 reps) - Kettlebell tricep push-ups (10 reps) - Pull-ups (2 reps) - Plank (hold for 30 seconds) - Two-hand kettlebell swing (15 reps) - Jump rope (30 seconds)
"Live with the 3 E's: Energy, Enthusiasm, Empathy, and the 3 F's": Faith, Family, Friends." Here's my workout for today: - VanZandt's Flexibility Program (Level 2) - 1 set of Jumping Rope (3 minutes jumping). - Practice TKD technique I had planned to do 5 sets of the 3 minute jump rope, but I was toast after 3 minutes. This is definitely an area I need to work on. The jump rope was very humbling.
"Find ways to release your stress often." Slept: 7 hours (no wake ups from the dog or kids)! Here's my workout for today: - TKD class After the class this evening . . . I do 3 sets of this circuit - Turkish Get-Ups (3 on each side) - Step-Ups on a High Step (12 times on each leg) - Clean and Press with Kettlebell (8 times on each arm) - Single-Arm Front Squats (5 on each side) - Two-handed Kettlebell Swings (15 swings) - Dumbbell Twist (20 times with 25lb DB) Turkish Get-Ups are pretty dang hard!
"Time heals almost everything. Sometimes all you need is time." Slept 6 hours last night. Was woken up by the pup growling at some animal outside and then later this morning by one of our daughters. She was ready to go at 5:20 am. Ugggh. Here's my workout for today: - VanZandt's Flexibility Program (Level 3) - Jump Rope (2 sets of 3 minutes, resting 1 minute) - Practice TKD technique I'm thinking of trying a Tough Mudder race this year. Any of you all try one of those?
Today I did 3 miles running. I worked on TKD forms and flexibility before bed. As for nutrition, here's my eating plan. This is on a perfect day of eating. Let me know your all's thoughts on this: 6:30am - 8 oz water - Multivitamin - oatmeal with unsweetened Almond milk - 30g protein powder - piece of fruit 8:00am - 30g protein powder with unsweetened Almond milk - piece of fruit 10:00am - can of tuna with minute brown rice 12:00pm - chicken breast - salad - unsweetened Almond milk 2:00pm - chicken breast - whole wheat bread - piece of fruit 3:00pm - 10 minute walk 4:00pm - chicken breast - vegetables 6:00pm - chicken breast or salmon - vegetables 9:30pm - workout 10:30pm - 30g protein powder with unsweetened Almond milk 11:00pm - bed
"Find meaning and purpose in everything you do, including work." I slept 8 hours today and it felt WONDERFUL! Here's my workout for today. - 1 mile at 7.4 mph (about a 8:04 minute/mile) - Bench Press (2 x 8 @ 140 lbs) - Cable Row (2 x 8 @ 120 lbs) - DB Military Press (2 x 8 @ 40 lbs) - Lat Pulldown (2 x 8 @ 120 lbs) - Squats (2 x 8 @ 140 lbs) - Hip Abductor Machine 1 (2 x 8 @ 140 lbs) - Hip Abductor Machine 2 (2 x 8 @ 140 lbs) - Swiss Ball Crunches (2 x 20) - Roman Chair Back Extension (2 x 20) - VanZandt Flexibility Program (Level 4) I also worked on TKD techniques.
"Take a 10-minute walk every day; and while you walk, smile and think good thoughts." Here's my workout for today. - The Pit Workout DVD (60 minutes) I finished with some practice with TKD techniques and VanZandt's Flexibility Program (Level 5).
"You don't have to win every argument. Be able to agree to disagree." Here's my workout for today: - 1 mile at 7.4 mph (about a 8:04 minute/mile) - 2 circuits of weight machines at the gym (did them all as a circuit for about 10 - 15 reps, rested, then repeated)
"Take an afternoon off and curl up with a good book." Here's my workout for today: - TKD class - 1.5 walk with the pup - VanZandt's Flexibility Program (Level 6.1) My weight was down 3 lbs to 197 this morning. I'm not really going for a goal weight, but would like to get to 10% bodyfat. I like to weigh in, take measurements, and take a progress picture at the beginning of each month. I'll let you know where I'm at in the beginning of February.
"No one is in charge of your happiness except you." Here's my workout for today: - 5 sets of 25 kettlebell swings (40 seconds per set) - 20 seconds of jumping rope in between sets - 10 reps of kettlebell clean and press (right and left hand) - 1 kettlebell turkish get-up (right and left hand) - 3 kettlebell bicep curls - 10 kettlebell tricep pushups - 20 jumping jacks - 20 knuckle pushups - 20 crunches - 10 Atlas situps This workout is a killer. I finished up with some work on TKD techniques and flexibility.
"Forgive everyone, including yourself, for everything." Here's my workout for today: - VanZandt Flexibility Program (Level 6.2) I finished up with some practice of Tae Kwon Do techniques and forms.
"Spend more time with people over the age of 70 and under the age of 6. You'll be glad you did." Here's my workout for today: - VanZandt's Flexibility Program (Level 6.3) This is going to sound new-ageish, but there's some weird negative energy that I keep in my hips. This morning, when doing this program, it hurt sooo bad, but there was also this wonderful release. I almost felt like crying or laughing (it could have gone either way). I ended up laughing uncontrollably after each set. What the hell's that about? My theory: I think I've been keeping frustration in my hips throughout my whole life (I constantly hold my hands on my hips when frustrated). As I gradually loosen up my hips, I feel like a lot of that frustration is finally being released. I told you is was new-agish.
Here's my workout for today: - Bench Press (2 x 8 @ 150 lbs) - Cable Row (2 x 8 @ 125 lbs) - DB Military Press (2 x 8 @ 30 lbs) - Lat Pulldown (2 x 8 @ 120 lbs) - Back Squat ( 2 x 8 @ 150 lbs) - Curls (2 x 8 @ 60 lbs) - DB Straight Legged Deadlift (2 x 8 @ 45 lbs) - Crunches (2 x 30) - Back Extensions (2 x 15) We went to TKD tonight, but the oldest girl had a bit of a meltdown so we had to leave before the class began. The youngest got her class in, though. It kind of sucks, because I've got a medical procedure tomorrow (wish me luck). I'll be out of commission for the rest of the week. It gives me a good excuse to focus on diet, though.
"Enjoy the journey of your life. There are no endpoints, just turning points." Here's my workout for today: - VanZandt's Flexibility Program (Level 6.4) Thanks Frodocious. I did this stretching in the morning, and then went to the hospital for a couple procedures. I'll keep you updated with the results, but everything went fine and all things indicate that all is well.
"Sit in silence for at least 10 minutes each day. Keep your mind free of worries during this time." I'm still recovering from the medical procedure of yesterday. So the rest of this week is going to be easy. Here's what I did today: - Walking (60 minutes)
"Find our passion, and create your life based on this passion." I'm still in recovery mode from the procedure, although I'm getting stir-crazy. Still, I will wait until Monday to start back into the full workouts. Here's what I did today: - VanZandt's Flexibility Program (Level 6.5)
