View Full Version : Jim's Notepad/Launchpad
06-23-2004, 01:05 PM
In the meantime, I have been trying to put step one of SATRP into practice. Here is what I've been up to the last week. I am still taking it a little easy to recover from the marathon.
return to BJJ - 1hour drills (easy) + 1/2 hour sparring (difficult)
Breakfast - 2 pieces whole wheat toast with tuna salad + water and multivitamin
Lunch - 1/2 fallafel sandwich + 1 tuna salad sandwich on whole wheat + pretzels + water
Dinner - Roast beef and mashed potatoes w/gravy + salad + water
PM - Warrior Wellness™ - Beginner program - still having some ITB tightness from the marathon, so working this out
Breakfast - 2 scrambled eggs + 2 pieces whole wheat toast w/ strawberry spread + water + vitamin
AM - Warrior Wellness™ Beginner Program
Lunch - Pita + Tuna Salad + Salad + Water
Dinner - Thai Chicken, Rice, Pad Thai Noodles, spring roll + 1 Sprite
Breakfast - Waffle with strawberries + whipped topping + bacon + milk
AM - Warrior Wellness™ Beginner Program
Snack at the movies - 1/2 of a small movie popcorn + 1 sprite
Dinner - Portobello Mushroom Ravioli + Pita and Hummus + 1 glass of wine
Breakfast - Cinnamon Roll + Protein Shake (Yogurt, Banana, Stawberries, wheat germ, protein powder, milk)
Lunch - 2 pieces of fried chicken, potatoes, green beens, fruit, salad and 1 coke
Dinner - 1 piece left over chicken, green beens, fruit and water
PM - Spine and hips portion of Warrior Wellness™ Beginner program
Breakfast - Protein Crunch Cereal + milk
AM - Warrior Wellness™ Beginner Program
Lunch - 2 pieces fried chicken (leftover) + 1 tuna salad sandwich on whole wheat, pretzels and water
PM - BJJ practice - 1 hour drills - 1/2 hour sparring (moderate)
Dinner - Rice with Lentils, onions, and garlic + Protein Shake for desert (as above)
Breakfast - Protein Crunch Cereal + Milk + OJ
AM Warrior Wellness™ Beginner Program
Lunch - Tuna Salad Sandwich on Whole Wheat (finally finished the tuna off) + Veggie Chips, + Protein Shake
Dinner - 10 ounce strip steak and baked potatoe + salad + Protein Shake
Breakfast - Protein Crunch Cereal + Milk + Banana + OJ
Tonight I am doing Warrior Wellness™ and have BJJ practice.
Sorry its not in the reporting format, but just wanted to update what I am doing in this transitional period.
06-23-2004, 01:07 PM
Lunch - Chicken, Carrots, and Rice + Water
PM - Warrior Wellness (Beg Prog) - hips are loosening back up, I think using them differently at BJJ while they were still recovering from the marathon shocked them a bit. Worked slow through the spine and hip portions.
06-23-2004, 06:46 PM
PM - BJJ practice - 1 hour drills - 45 minutes of sparring (moderate)
My mind is shaking off the "i'm not in shape for this" rust - I am finding the reserves built up from the marathon to be pretty deep - hardly got winded at all, and was still feeling good and energized at the end of practice. Took some time before practice to roll through some of the hip and spine Warrior Wellness routine as well.
1/2 roasted garlic, spinach and goat cheese pizza
salad with mandarin oranges and feta
1 glass of wine
1 fruit smoothie (peaches, mangos, yogurt, wheat germ, ice)
06-24-2004, 11:29 AM
Cereal with strawberries and bananas w/ milk
extra glass of milk
PBJ, Pretzels, Fig Newmans and a Protein Shake (Banana, strawberries, milk, yogurt, wheat germ and protein powder)
PM Warrior Wellness BEG Prog
I think I was resisting doing WW today. I'm glad I finally got around to doing it. I found alot of tenderness in my neck from last night's practice (we were drilling excapes from the scarf hold, which always leaves some strain on the neck). Feeling better for having moved some.
06-25-2004, 09:44 AM
Dinner last night
2 pieces of cod
1 sprite (couldn't resist)
Cereal with bananas and strawberries + Milk
06-25-2004, 11:07 AM
(about an hour and a half after my usual time)
PBJ w/ pretzels, half a dozen fig newmans, protein shake.
Definitely noticed the delay in getting to lunch --- Also missed having alot of protein in breakfast. Hindsight tells me that my body has appreciated Step One, and that this new program is making a difference.
PM - took a time out to do a quick Warrior Wellness Beg Prog.
06-27-2004, 08:29 PM
Friday night - Kabobs and Rice for Dinner - Saw Farenheit 9/11 - (great movie) - had some popcorn and a sprite (couldn't stop myself)
Late Breakfast - Tuna on whole wheat, baked potatoes and a smoothie
Dinner - Steak and rice burrito w/ a sprite
Felt slow all day - noticed the difference from the delay in eating in the morning
Eggs and Toast w/OJ for breakfast
Chicken Salad on Whole Wheat and Grapes for lunch
Dusted off my clubbells and worked through a quick workout, just to refamiliarize myself:
2x10 basic arm swings
1x2 (1/2 swipe + iron cross + finish swipe)
1x5 (both sides) basic arm swing with the other club held in order position
1x5 (both sides) inner/outer pendulum with other club in order
churning (tried to make circles alternating and wide, first inside then outside)
Felt good - not too much strain - technique was good (7-8), although my mills on the left arm were a little choppy (4-5)
Dinner - Steak, rice and veggie burrito with corn chips + sprite.
(too much soda lately)
06-28-2004, 02:02 PM
2 pieces of whole wheat toast and jam
1/2 chicken quesadilla + 1/2 chicken salad sandwich + handful of sun chips + protein shake
I am starting to put step three into practice and will be trying to include protein in every meal.
Warrior Wellness (Beg Program)
I am noticing some issues in my upper chest, which I think is related to an old injury which sometimes bothers me when I sneeze, etc. - after WW, I added in 2 back arches, facing up and down. I could use some work on this upper portion my torso, I think. I have some residual upper body soreness from playing around with the clubbells last night.
BJJ practice tonight.
06-29-2004, 07:13 AM
BJJ practice was very good
1 hour of active drills (moderate)
45 minutes of sparring (moderate-difficult)
Endurance, which I thought was an issue, is not an issue anymore. I think my brain has adjusted and the marathon training is kicking in. My breathing was fine the entire time. I could use some strength endurance and some additional strength, so I should adjust my goal when I get around to designing my cycle.
Dinner - Salad in a wheat pita. Protein Shake.
6/29 - Breakfast - Cereal in Milk + Protein Shake.
06-29-2004, 10:57 AM
6/29 Lunch - Chicken Salad on whole wheat + Sun Chips + Protein Shake
WW Beg Prog
06-30-2004, 07:27 AM
6/29 PM - 3 hours of yard/garden work that was much needed.
Dinner - Gyro and fries + grapes
Feeling a little bad about some of the food choices, but I am sticking with the plan, and I am only on Step III.
6/30 Breakfast - Cereal in milk + Protein Shake
07-01-2004, 06:29 AM
lunch - chicken salad on whole wheat + sun chips + protein shake
Warrior Wellness Beg Prog
PM - BJJ practice - 1 hour of drills + 45 minutes of hard sparring
Brutal practice - tweaked something in my midsection - probably need to take it easy for a bit.
Dinner - Vegetarian pizza on whole wheat thin crust.
Breakfast - 2 pieces of whole wheat toast with jam + banana
Didn't have any good protein choices this morning - need to get to the store.
07-02-2004, 09:58 AM
lost track of my journal for thursday, but got some exercise - spent about 2 1/2 hours working in the garden...
catching up on some work - planning on squeezing in a clubbel workout or two this weekend --- no BJJ practice on Monday
07-06-2004, 01:58 PM
Back from the long weekend.
Didn't track food, but it wasn't too good... :x
Got a WW in today. Getting back at it.
07-08-2004, 06:47 AM
Brutal BJJ practice last night
1 hour of drills [moderate]
1 hour of rolling [difficult]
07-13-2004, 07:36 AM
Haven't been keeping up the journal
1/2 hour private lesson BJJ
1/2 hour intervals on the heavy bag
1 hour drills
45 minutes intense sparring
07-16-2004, 08:25 AM
Wednesday - excellent practice - 1 1/2 hours drilling and 45 minutes of hard sparring.
Friday morning - WW beg. prog.
I've been knocked off track on my record of nurtrition. I am back on Step One of the SATRP and am just going to stick with that for a while.
07-19-2004, 01:23 PM
Played eighteen holes of golf on Saturday. I haven't touched the sticks in a little over a year. Played one of the best rounds I've played. Interesting.
08-10-2004, 12:53 PM
Fallen off the wagon a little bit, as things have gotten super busy... excuses, I know.. and a typical pattern for me... I've been going to BJJ practices... time to re-commit. I start an evening MBA program next month, so things are only going to get busier... time to make it work.
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