Saturday morning sprints

Daniel and I will be leaving shortly to head for the lakeside Junior High track to do some sprinting today.
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I'll try to get some pictures while were there to post them in this post later.

It's now later, and we did an hour of good cardio / sprints... Here is the breakdown of everything we did today, unless it's noted everything done was sprinting and walking back to the starting line with no break other then walking back unless noted.

800 meter (1/2 mile) warmup jog
20, 30, 40, 50, 60, 70, 80, 90, 100
20, 40, 60, 80, 100

1-2 minute break
50 meter single leg bounds, walk to the 200 meter starting line
200
400 mix jog, jog backwards, crossovers, and lunge steps for about 20 meters
1-2 minute break
20, 20, 20, 20, 20, 20, 20, 20

The total workout was an hour long 10:17 till 11:17 on the dot...

now I need to eat something...

Day 2 Tuna, and a good cardio workout

I am so sick of Tuna, and most of what you read really say it's not a bright fad diet to do, but I needed something to kick-start bringing my calories down. After a couple days of tuna only at around 900 calories two straight days in a row bringing some other veggies and lean meats into the diet is going to feel like a feast. Based on the Harris Benedict formula to calculate my BMR (Base Metabolic Rate) and a sedentary lifestyle (no workouts) I should be eating about 1700 calories. Now if I take into account i'll be working out 5, maybe 6 days this week I should probably be eating about 2500 - 2700 calories to maintain my current weight.

Based on the fact that i'm trying to lose some extra fat, I believe that this little kick start will help me enjoy dieting at somewhere between 1700 - 2000 calories a day to really make some good gains.

I know there are alot of people that will tell me i'm going to loose muscle mass dieting this much but I'm not really concerned with that at the moment.

--Today's workout--
Did 15 minutes on the elliptical this morning mostly just a interval training session i felt decent in the morning, come evening workout I was starving and I still am right now...

400 meter warm up 1-2 minute break
100 meter sprint "
100 meter sprint "
50 meter sprint "
100 meter sprint "
20 meter sprint "
20 meter sprint "
20 meter sprint "

100 meter sprint no break
jog back 100 no break
100 meter sprint no break
jog back 100 1 minute break

cool down for 400...
400 meter cool down / stretch / jog backwards, jog forwards, 100 meter tip tow walking for the calves.

all in all it was a good workout.

Tuna, Day 1 complete

Tuna Day 1 is done, in the books and complete! Here is a picture of the variety for the next few days, also my last two "meals" included tapatio hot sauce, (zero calories), and hot chili sauce to spice it up some :)



How exciting!

I had a good workout today with Daniel again also, yesterdays workout was an upper body focused kettlebell workout with Daniel, his buddy, and my neighbor. Today's workout was lower body focused including squats, single leg romanian deadlifts, tactical lunges, abdominal leg raises, lying leg pushdowns, stair work, and plenty more leg raises. Overall it was a good day!

I'm already wishing I could have something other then tuna but I just need to keep reminding myself that i'm a third completed already.

Tuna and Water Diet

For the next 3 days I'll be eating about 1 - 1.5 grams of tuna per pound of lean body weight, a fiber supplement, some daily vitamins, and lots of water.

Based on that I will be eating somewhere between 140 - 210 grams protein a day for the next 3 days. So the breakdown will be five or six 5oz cans of tuna, that will put me roughly in the 160 - 195 Grams protein for each day and a total calorie count of about 150 calories per can I will be consuming about 750-900 Calories per day.

The only thing i'll add to my tuna for the next 3 days, if anything at all will be lemon juice, balsamic vinegrette, hot sauce, or maybe some salsa.

I did have a Banana this morning sort of a treat to start this off. so that's about 27 grams of carbohydrates and 108 calories which should bring my total calorie consumption today to right around a 1000 calories.

meal times today, (not including the banana I already ate) will be around the times listed below.

8:30
11:00
1:30
4:00
6:30
9:00 ? not sure if I'll be eating that late or not yet, i know I'll be starving at this point in the evening based on the fact that this is going to be a bit of a shock to the system so I'm leaving it open as an option for now.

Tattoo Envy / Jealousy

So last Friday the wife and I decided to go out and look at some different tattoo shops to determine where / who she wanted to do the cover up work on her oh so terrible tattoo that she got about 14 years ago in Hawaii while I was in the Army. I still have my horrible tattoo that needs to be covered or redone at some point. After looking around she settled on Saints and sinners tattoo shop in Carrolton, which was recommended by another shop in Lewisville.

Unfortunately I don't have a picture the tattoo that is getting covered, and even If I did Rene'e would likely shoot me for posting it... Let's just say for those that have never seen it, it BADLY needed to be covered :)

She discussed the generalities of what she was looking for with the artist and was happy when she left the shop on Saturday night and scheduled her work to begin on Tuesday of this week. The basics of what she told him was that she wanted some old school sailer jerry style tattoo. When Rene'e arrived at the shop to see what the artist came up with, she wasn't too happy with his initial design below.



Considering Rene'e had not even mentioned horses she wasn't really liking the first design... you'd really have to like horses to get something like that done, but I think the thought process was that the horses mane would do a good job of covering up some of her old tattoo.

After some further discussion with the artist and looking through some more books she found what she was looking for. It had several of the things she had been thinking about, a pinup, an anchor, and a sailboat. This picture is the tattoo she decided to get to cover her old one.



And here is liner work and some shading that was completed for her first session. You'll notice that beyond the flash work she's also got some stars and dots surrounding the main design and that it is almost a complete half sleeve at this point. man I'm jealous!



Rene'e seems to be quite pleased with the work so far and she is scheduled to go back in two weeks to hopefully get it finished... There is lots of shading and coloring yet to be done and I can't wait to see how the final cover up job turns out!

Political idiocy?

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OK, i'm not going to go into my boring workout from yesterday or elaborate more on Mondays workout, todays topic is Political Idiocy....

From the spiegel online interview of Daniel Ellsberg.

"SPIEGEL ONLINE: Mr. Ellsberg, you're a hero and an icon of the left. But we hear you're not too happy with President Obama anymore.

Daniel Ellsberg: I voted for him and I will probably vote for him again, as opposed to the Republicans. But I believe his administration in some key aspects is nothing other than the third term of the Bush administration. "

maybe i'm wrong in my thinking but, if you are not happy with the performance of your choice for the president, why would you even consider voting for him again for a second term just because he's affiliated to your party? That is some poor decision making if you ask me.

Ok, that one quote aside, here is another quote of him saying how Obama is doing worse then Bush, but he'll still vote for Obama...

"Ellsberg: For Obama to indict and prosecute Drake now, for acts undertaken and investigated during the Bush administration, is to do precisely what Obama said he did not mean to do -- "look backward." Of all the blatantly criminal acts committed under Bush, warrantless wiretapping by the NSA, aggression, torture, Obama now prosecutes only the revelation of massive waste by the NSA, a socially useful act which the Bush administration itself investigated but did not choose to indict or prosecute!

Bush brought no indictments against whistleblowers, though he suspended Drake's clearance. Obama, in this and other matters relating to secrecy and whistleblowing, is doing worse than Bush. His violation of civil liberties and the White House's excessive use of the executive secrecy privilege is inexcusable"

The entire article can be found here

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Another Monday is Done

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Yesterdays workout was short but good, a few new movements that I hadn't performed yet which I could tell did a decent job.

Nothing much else to report about for now other then the workout yesterday, so without further delay here it is.

20 KB swings
14 Dips
20 snatches
... more to come when I get home later