wt tng 3 by 15

Cable Xover 60 ea side
Seated Row 160

Wted Dips 25
Pull up 15 ea set x 4

Flat DB press 40
BB T-bar row 60

Standing DB curl 40
Behind the neck Triceps press 50

1 hr 20 min 1251 Cal

1482 Cal post w.o.

KANYR: Kill All New Years Resolutionists

Support you local KANYR movement!

Crossfit!!

Run 2 miles
50 Kettlebell swings
Run 2 miles
50 Air Squats
Run 2 miles
50 Jump Rope
Run 2 miles
50 Air Squats
Run 2 miles
50 Kettlebell swings
Run 2 miles

Total time: 1 hr 10 min
Cal 1250

Total Cal post-w.o.: 1401

I feel I am getting back into condition since my sinus infection.

The Crossfit focused leg training

BB squat 185
Lying leg curl 110

BWDKY Calf raises
Standing calf raises 120

95 lb BB clean
Bulgarian split squat(no wt.)

Straight Leg raises
Weighted overhead lunges 30 lb each arm

Total time 55 min
Cal 784

Total Cal post w.o. 1015

Flat press 165
Straight arm pull down 140

Incline DB press 60
BB row 145

Decline BB press 135
Deadlift 135

E-Z bar Skull crushers 70
E-Z bar Curl 70

Total time: 1hr 30 min
Total burn: 1470

Post w.o. ttl: 1638

3 sets of 15 50 and 75% wm ups

Incline leg press 180lb
RDL 60

DB Squat 70
Standing leg curl 50

Seated calf press 60
Standing wt'd calf raises (focus on balance) 50

180 sec straight leg raises
50-40-30-20-20 Walking Lunge

I have often wondered why my lower abs don't look like my upper abs. After the leg raises, I know why. And I thought it was my diet!

Total time: 1hr 5 min
Total Cal: 1042

Post w.o. burn: 1321

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Yeeeeouchhh!!!

1hr 20 min
1427 Cal

1719 Cal ttl post w.o.

Wt. tng

Cable Xover 90 ea side
Seated Row 200

Dips w/wt 45
Straight arm pull-down 160

Flat DB press 60(started with 80 and then I realized that losing 5 lbs from being sick hurts)
BB T-bar row 100 plus bar

Alt'ing DB curl 40
DB Triceps ext. 60

Total time: 55 min Total Cal: 868

Post w.o. burn: 1212

Not such a painful wo as Mon.
Crossfit tomorrow, should be xtra painful

Sick Day

Rest Day

Crossfit

Ivan the Terrible

90 Seconds of Jump Rope
50 Squats
50 Push-Ups
50 Sit-ups
90 Seconds of Jump Rope
40 Squats
40 Push-Ups
40 Sit-Ups
90 Seconds of Jump Rope
30 Squats
30 Push-Ups
30 Sit-Ups
90 Seconds of Jump Rope
20 Squats
20 Push Ups
20 Sit-Ups
90 Seconds of Jump Rope
10 Squats
10 Push-Ups
10 Sit-Ups

1 Hr 964 Cal

1113 Cal H.R. RTN

It's amazing what you can do if you stay active. Too bad I didn't, and the w.o. sucked ass.

1hr 10 min. Forgot the H.R. mon at home.

50 and 75% wm ups. 3 sets of 15

Flat Press 135
Straight arm pull down 110

Incline DB press 40
BB row 125

Deadlift 90
Decline press 135

Sucked

Alright. Let's try it again this week. I feel better, much better, thanks to some antibiotics and good ol' Sudafed. Good thing that shit isn't banned yet. I have lost about 5lbs of muscle mass and my weight, which usually floats around 200, is down to around 192. I have 3 weeks until OKC and training with some real Crossfit athletes. We'll see how fast I can pack on those extra pounds.

Sick sick sick

Okay, just kidding. Sick and work.

Still fairly sick but PT will begin again tomorrow.

Sick. Sick. Sick. Sick.

Sick. Sick. Sick. Sick.

Just got back from HUF. Still sick and unpacking.

50/75% wm ups then 3 sets of 15

Flat press 135
Straight arm pull down 110

Incline DB fly 45
BB row 135

Decline BB press 135
Deadlift 90

Pushups MAX
Back ext 3/15

Total time: 1:00
Cal 960

Total Cal post w.o.: 1090

Circuit trained it-Brutal. Hafta head to Terre Haute so I had to cut the Xfit short.

Sick Day

5 minutes of Jump Rope
5 minutes of 95 lb Clean and Push jerk
3 minutes of Jump Rope
3 minutes of 95 lb Clean and Push jerk
1 minute of Jump Rope
1 minute of 95 lb Clean and Push jerk

30 min 540 Cal

810 Cal post w.o.

3/6
Squats 135
Shrugs 65

3/8
BWDK Raise
Standing Calf raise 80

3/10
Standing Leg Curl
Shrugs 60

3/14
Lunges w/25lb wt
Deadlift 100lb

Time: 35 min Cal 526

Total Cal post wo: 686

Shitty day had to work over so I did the bare min

10-9-8-7-6-5-4-3-2-1

Push-ups
Pull-ups
Back ext
Crunches

20 min 346 Cal

527 Cal Post w.o.

Rest Day

Crossfit only woo hoo!

50-40-30-20-10

Stretch

Jump Rope 100 times for wm up

Jump Rope 50 times btwn sets.

Jump Rope 100 times for cool dwn

Lunges
Turkish Get-ups
12" Box jumps
Alternating Kettlebell Swings

Total time: 1 hr 5 min 1211 Cal

1639 Cal Post w.o. (HR RTN)

Good w.o.

Tomorrow upper bod

Wt tng

3/6
Bulgarian split squat 135 lb although I recommend no wt and won't use wt again!
RDL 110 lb

3/10
Lateral Barbel squat 95
Hip ext with bent knee

3/14
Lying Leg curl 80
Barbell shrug 95


Standing calf raises max reps 20@60 then 13 @60

Total time:35 min 560 Cal

This w.o. sucked and I'm gonna change it.
Also, Newburgh Elite is jut too busy so I had to modify the w.o.

Crossfit

50 Air Squats
50 Push ups
50 Knees to elbows
50 Alternating 20lb kettlebell swings

980 Cal 25 min

Total burn post-w.o. 1156

There are just too many damned people in this gym. I had to cut my Crossfit short cause I had to wait on too many pieces of equipment. Shoulda gone to Evansville Elite. Tomorrow will be a better day.

No PT for the last 2 days. Got called into work today so it ruined the day as far as PT.

11/23/07

Good 2 days off.

Wt tng

3/6
Cable Xover 80
Seated Cable row 200


3/10
Weighted Dips 45
Straight arm pull down 90

3/14
Flat press 135
Barbell t-bar row 75

1 set max reps
Decline fly 20@30lb
Pull ups 4

40 min 608 Cal

Crossfit

Run 2 miles
Overhead Squat w/45lb bar 50 times
100 sit ups

Time not recorded

1475 Cal ttl Post w.o.

Rest Day

11/20/07

Crossfit only day!

50-Box Jump 12" Box
50-Jumping Pull ups
50-20lb Kettlebell swings
50-Walking lunge
50-Turkish Get ups
50-Push press 45 lb
50-Jumping Jacks
50-Air Squats
50-Burpee
50-Jump rope

45 min 786 Cal

Total Cal post w.o.: 1061

11/19/07

New wt tng plan chest and back for 8 weeks

wt tng

50 and 75% wm ups

3 of 6
Flat barbell press 190lb
Straight arm pull down 150lb

3 of 10
Incline db press 60
Barbell row 135

3 of 14
Decline fly 35
Deadlift 115 (Fixes ALL back pains)

1 set Max reps

Floor push up-22 so far
Back ext-20 so far

50 min 666 Cal burned

Xfit

10-9-8-7-6-5-4-3-2-1

Manmakers 20 lb
Flutter kick
DB swing 30 lb


What can I say? I love the ass beating these hand me and people in the gym think I'm nuts!

45 min total cal including wt tng: 1614

Total Cal post wo(HR RTN): 1940

Cal burned rockin out on drive home: 55

Diablo Crossfit

11/17/07

Manmakers 20lb dumbbells
Flutter kicks
1/8 mile run between sets

10-9-8-7-6-5-4-3-2-1

45 min 843 Cal

Total Cal post w.o.(HR RTN): 989

This is definitely a w.o. I will do again!

11/16/07

Fridays are great days for some mmmm good P.T. Why? Cause everyone else is skipping out!

Wt tng: 40 min and lift it like you are running with it!! aka: ckt tng

50 and 75% wm ups then 3 sets for 15 reps. Superset pairs.

Incline Leg Press 45lb x 2 ea side max
Romanian Dead Lift 60lb max

Dumbbell squat 70 lb max
Standing leg curl 40 lb ea leg max

Body wt donkey calf raises
Calf press-seated 70 lb max

Crossfit 40 min

50-40-30-20-10

Jump rope
Knees to elbows
Air Squats

1346 Cal ttl 1:20 time

Total burn post w.o. (HR rtn to nml) 1543 Cal


Tomorrow will be intense. I will try out some new stuff I found in the Crossfit website. One is here if anyone else really cares to watch the video: Manmakers

Add some sprints and some kettlebells, youse gotta a winner.

Shit

Not much today. Cold. Nasty. Busted my ass all day and stuck band-aids all over our nation's premiere aviation service equipment. After work, I needed to pick up some dumbbells or be forced to work Crossfit around the people in the gym. So I spent the $$ on a few wts and should be setup for a little until I outgrow the weights I got. Since I spent the time and money on weights, no PT. Well, you have to take the time to get set up. I figure I have plenty of days to use them, just had to sacrifice a day to get them.
Honestly, I might take a pay cut at this point just to PT. The job is great, but I have a lot of shit to fix, and not even enough time to do my regular checks on the shit that works. Sometimes I wonder if less pay, but more time to exercise would be worth it. Then they would just hire someone that didn't give a shit and nothing would work. Such is life when doing a job influenced by politicians.

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Only Wt Tng

Only did weighttraining today as there were too many jack-asses in the gym and it was raining outside. Same as before. 50 and 75% warm ups then 3 sets of 7 max weight. Superset two at a time.

Barbell T-bar row 100 lbs max weight
Incline barbell press 185lbs

Seated row 200lbs
Decline dumbell press 80 lbs each

Cable side deltoid raise 60 lbs
Lat pulldown 180 lbs

Decline skull crushers 90lb
Biceps curl-EZ bar 90lb

Total time: 1:10

Total Cal during wo: 1080
Total including post wo: 1466

Not a bad burn for no Crossfit. Who said weight training doesn't burn Cal like cardio?

Rest Day

Had to go into work at 00:30 to finish some stuff before I can't work on it due to the Holiday. Slept all day. No PT.

11/12/07

Gave it a few days off due to the intensity of 11/9/07. I'm afraid of burning muscle mass if I hit it too hard too often.

Weight training:
50 and 75% warmups then 3 sets of 11 in supersets.

Leg Press(Incline) 45lbs x 3 ea side
Romanian Dead Lift 90 lbs

Dumbell Squats 110lb
Standing Leg curls 65 lbs

Body-wt Donkey Calf Raises
Sitting Calf Press 30 lb ea side

Crossfit

12-9-5

Thrusters 20 lb
Pull-ups

5 full sets.

Wt tng: 45 min 714 Cal
Xfit: 1:00 1074 Cal

Post WO ttl: 1938 Cal

11/9/07

50-40-30-20-10

Turkish Get-up
12 inch Box jumps
Knees to elbows
Squats

Warm up: 100 jump ropes
Cool down: 100 jump ropes

Between sets: 50 jump ropes

No rests, Stretch well before beginning.

Results:

1738 Cal burned
1 hour, 45 min
Changed "knees to elbows" to MAX due to sheer exhaustion
Total Cal burned(HR returned to normal): 1943
Was very sore but knew the end result would be worth it.

Crossfit

Many people already know that I have discovered Crossfit. So, since this blog doesn't get much use as is, I will try to post my daily crossfit workouts along with weight training that I do to "wear down" the body before the Crossfit P.T. Keep in mind that I have had to improvise, since there is not an active Crossfit gym anywhere near Evansville. I can't wait to go to OKC so I can try my hand in a real Crossfit gym.
I have modified my diet, which was based on The Abs Diet, to fit more closely to the Crossfit diet which is very similar, but geared more toward what we have naturally evolved to eat.
Hopefully, this will inspire some other PT addict out there to try Crossfit.

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Any questions to what the exercises are can be found on the Crossfit website.

PT

Air Force Puke

I never thought that I would call an Air Force pukie a close friend, but I am afraid that I must. Call it circumstance or fate, whatever. Maybe I just enjoy listening to my friend talk with his New Englander accent. Or maybe because we both enjoy good beer and chow. J.L., a 43 year old Chair Farce (ret.) Tech Sgt is a wise and intelligent friend. At 43 years old with a severely injured back and chronic kidney stones, Johnny, you can sure take an ass beating in the gym. What a great example you are of someone that can overcome such physical ailments and PT like you are in your 20's. My PT will not be anywhere near as good or fulfilling when I am back in Indiana. Neither will my conversations. Of course, his wife, retired Senior Master Sergeant, USAF, works for the Coast Guard now, which might be all that the fuss is about. That makes them family.

Honor. Respect. Devotion to Duty.

AVT3

Ass beating

This site has some real rockin PT routines: http://www.crossfit.com
Kicked my ass. I understand the "Spartans" from 300 trained very similar to this. It rocks.

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Flying Dog In Heat Wheat

So I received the six-pack of Flying dog today. It also came with a nice glass with their logo on it. I will do as promised and retract my previous comments. The beer is an excellent wheat. Has a good lingering aftertaste and goes down smooth. Thanks, Flying Dog-I will buy your beer again. If you really enjoy a good wheat, I must say this is definitely worth a try. I believe the spoiled 6-pack I got at first was more the fault of the distributor rather than the brewer. But, it does say alot about Flying Dog to go to such lengths. Thanks again, especially Rob. I can't wait to try the other types.

TK

Flying Dog In-Heat Wheat

Well, my rant about Flying Dog evidently got the attention of the brewery. They explained to me that the beer I had was very outdated and old. So they are mailing me a fresh 6 pack. That says alot about the brewer to make that kinda effort. In return, I will remove my previous comments and perhaps find a very good beer. I just hope it gets here before I haul ass back outta town.

HM

Rest in peace, Hotel Mike. I still see your returns in my grass. I only hope that I am half the friend you were to yours and half the technician you were to your job.

Bars and Chinese

There are times you realize that some you meet at the bars are not destined for much.

I had the best Chinese food in my life today. The Golden Palace on Meridian street is a real authentic Chinese restaurant, not like so many others across the country. It's cooks are Chinese which I am sure makes the difference. Most Chinese restaurants have Chinese wait staff but Mexicans doing the cooking. I honestly don't know if I could ever eat at one of those again.

That's about it over here in the land of good tunes, schoolwork, and beer.

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The Close-Minded Atheist

So a coworker recently suggested to me that atheism is simply close-minded. This is due to the idea that we cannot prove there is no god, no matter how far science may progress. Since science has nothing to do with the realm of spirits, we cannot test what we cannot prove. Great point! Man, I totally agree. Gosh, I'm fuckin' relieved. Now, I can believe in Bob(aka god) and continue on in life in blissful harmony that my soul is saved and I am immortal, my sins forgiven. Now, I can do what I want-no holds barred since all I have to ask for is forgiveness. Bam! Heaven, here I come! Wait for it...pause...pause...pause again..NOT! Methinks some might take this literally(ie:VT).

You are going to have to do more than that to convince a skeptic. What? That's your silly argument? Science and History can disprove the bible, quran, jesus, and mohammed. I won't go into the quran. Okay, so the bible puts the age of the earth at about 6-14 thousand years old(Carbon-14 dating and a whole buncha other science stuff would disagree). Some xtians say we don't interpret the bible literally. Pick and choose and I guarantee you can take a penthouse mag and follow it religously. So...if the old testament is only to be taken as a story and not true, then 'Original Sin' never occured? So then why did Jesus die on the cross for us? (For you xtians out there, 'Original Sin' is when Adam and Eve took of the forbidden fruit-didn't think I knew that, huh?) Nevermind why Bob had to become a mortal man and get hung on a cross to suffer for that. Bob must be a real moron, no one else would hang on a cross for their fellow human's stealing a bite of fruit. Research, research-get the facts.

NEway, back to the unoriginal remark. The close-minded atheist. I was a xtian once. Even graduated from a xtian school. I thought that was the only way. Even tried to listen to the preachers and what they said. Then, in the military, I learned physics. Turns out, you have to get the facts to apply physics. So then, what if I got the facts for other things??? I did, of course. And here I am. And life is beautiful. No magic, no supestition, and no forgiveness for my sins except time and acceptance-just the facts. Gotta get it right the first time. Grounds for morality and character? Perhaps another time.

Close-minded? Because I consider every aspect? Make my decisions on the truth and only the truth? No, not close-minded. I simply looked into things. Informed because I have to be. Most atheists started out as religious, they just blossomed cause they used reason.

Open-mindeness is considering all things and then coming to a decision. Atheists apply that to their whole lives.

Good quote for anyone who uses reason:

"Embrace the freedom, if you can stand it, of being completely in charge of your life."

You'd get it if you thought about it.

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Dawkins

"The GOD Delusion" is a wonderfully written masterpiece that everyone, christian or otherwise, should read. All of the research on religions that I and others have done is beautifully put together in this one book. I am convinced that you need no other. If you truly want an openmind about evolution, Islam, Christianity, Atheism, and their associated debates-this is the read for you.

"If this book doesn't change the world -- we're all screwed."

-Penn (Penn & Teller)

Penn makes a good point on this article from npr: Click

This is how I live my life along with many other atheists. I enjoy every minute of it. Why ask for more? Life is good.

Bitter Effing End

Well, this part of school comes to an end. I am burned out, unmotivated, and left humbled. Turns out I have bitten off quite a bit and still not finished. I am convinced that I could spend a lifetime learning this radar and still not know it all. I fought this course to the bitter end and I must say that the exams were brutal. Yes, I did fine, but only with a whole lot of effing studying. Every bit and more of the certifications and licenses, independent study, and college courses I took were used in this course. If I hadn't had them, I would have been back in Indiana much sooner explaining to my boss why I failed this course. But I know that I have exactly 4 weeks to work with the system before shipping off to another course on an entirely different system. I think I'm gonna be busy.

Lucky for me, I enjoy the math of this next course so I should be able to get the concept easily enough. After that? Another course, more equipment. I just hope that my notes are good enough to get me by when I have a problem with this radar years down the road.

I know I mentioned it before, but I really do enjoy the diversity of America. I guess my time in the military really made me appreciate people from different parts of the country. If only I had time to live in all of those parts for just a few years, I bet I would have some adventures. Of course that still is an option.

Good thing they make good beer here, cause I don't know if I would have made it otherwise. Good nite!

Three Weeks

Let's see, where to start...been awhile... Gotta pretty good group of guys in my class. I love the diversity of it. We have people from all over the U.S. I'm telling ya, if you want an eye opener, work for the federal government and you quickly realize your little town is not the world. Most of us have military service in common. I'm a bit biased here, military service should be a prerequisite for this responsibility. Of course, we do have Air Force pukes who always seem to have trouble getting out of bed in the morning. But I guess even some of those guys are alright.

One irritating bit, as always, there are a few who rub you the wrong way. We have two far right christians in our group that are constantly voicing their distorted viewpoints. I really wish these people would go out and get the facts regarding the founding of this country(amongst other things). There is no mention of god or jesus or even the bible in the Constitution, so why do they persist in saying church and state should be together? The founders didn't want it, why change the law of the land? They don't know this. But, not all is lost. I brought this to their attention and they so far have shut their silly mouths. Hopefully they are pondering this and the other truths we have brought up. I doubt it, but one can only try.

I went out drinking with a couple of fellas from the New England area. I really like to listen to them talk. I wouldn't mind living in Massachusetts or Maine. I like the history of the place and the people.

I'm busy as hell in this course, you really have to pay attention. I'm glad for this, as there should be a standard we are all measured by. I usually have to take my work home with me. So far, my average in the course is 96.67%. I'm trying to keep it that way cause there is an instructor position opening up that sounds interesting enough. It all depends on how ambitious I am. It would include a promotion and a pay raise to almost a six figure income. Tempting as it is, I would have to move to Oklahoma and be bound here for 3 years. Of course, I would have to finish my work in Evansville first, but the selection process would give me enough time. This would provide a way to finish an engineering degree and then go somewhere else. Something to think about either way. Right now, I'm trying to keep up and just entertaining the idea.

The Wild Turkey

Two years ago I worked with some of the best people the United States has to offer. It doesn't feel like it. So for you guys and gals still pullin' hovers on and off the ice, wherever you are, I salute you with this bottle of Wild Turkey Rare Breed. You are greater people than I will ever be. I'm still working for you, just more behind the scenes. May your landings never exceed the speed of gravity, your autos always kick ass, and your beer always stay cold. Smooth tailwinds. I miss you guys. In the words of LZ, "Keep your head on a swivel".

AVT3

Fat, Dumb, and Gassy

I always hate the first few days of traveling. Seems like wherever I go, the first night I don't sleep well, the rest of the week I am adjusting to the local bacterial flora (i.e. gassy and nausea) and weather. I really like to travel and see new places, but this sux. Yes, yes, I know. Getting paid extra plus gettin paid on Uncle Sam's dime to sit in a class room or screw up a RADAR and let some instructor tell me how and why I screwed it up in the first place.
Of course, I have a little extra time on my hands, so the last few days I gave my body the extra punishment that I always wish i could. Well, for what? I have barely eaten anything all weekend and for anyone that has ever lifted weights you know that you have to eat like a fat man. If you don't, you get so effing hungry you start behaving like a crack whore who hasn't had it for a bit.
So I'm stuck in this nice apartment somewhere in OKC starving to death and having hallucinations about eating but not too much cause then I go and dry heave for a bit and try to keep some fluids down. It'll get better, I just have to fight through the first week. Anyone else got any bitches?
Other than that, it turns out I am not as smart as I thought I was when it comes to digital electronics. So I'm gonna take my fat, dumb, and gassy self and hit these books tonite anyway and hope I can focus enough to get through them.
The best part of this last week was getting a very nice pay raise courtesy of Uncle Sam for selling my soul to the government by accepting more workload.
I really enjoy what I do. I think that by travelling it makes me appreciate the real world. I love the diversity of people and mentality of those I get to interact with. It's something you don't get when stuck in southern Indiana for months on end. There's a wide world out there and I encourage everyone to see and live in it.

Cold

Alright people from southern Indiana and surrounding areas, if you have not lived north of Detroit, you cannot bitch at me for wearing shorts in this weather. So waah.

Radar School

Evidently 82% is a hundred. This is derived from the square root of the actual decimal equivalent divided by the tangent of 30 degrees azimuth minus the Doppler shift of an aircraft at a ground speed of 100 nm/hr (radar frequency is 2770 MHz) divided by k= -5.95 times the 3^rd harmonic of 350 Hz divided by 12,547,905.27 Kelvin times the radial velocity 86.60nmi/hr of said aircraft equals 1.00000001 or 100%. Thus, as a government employee, I am authorized to attend ASR-8 and then Mode S school in lovely OKC.

Yes, I am a nerd. Sometimes.

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2007

Thank-you, Resolutionists! Your breaking of your 2007 resolution to get back in shape from last years many trips to the donut shop or Wackdonalds is much appreciated. Now, I can almost work out in complete privacy without your dim-witted asses getting in my way. Perhaps next year you should spend all that money on a piece of exercise equipment for your home-only to sell it the following year in your annual garage sale!

XOXO,

The ugly guy in the bandanna and tanktop.