In Russia

I am in Yakutsk, Russia in Northern Siberia. While here, I hope to get in some good Sambo, Muay Thai, and MMA training as well as shed several pounds. We just arrived yesterday, so I have not had time yet to get to the gym or contact any of the trainers I am familiar with here. The gyms here usually have a lot of kettlebells, so I plan to use them.

going to Russia

I have lost about 10 pounds this week. I am on a high protein/low carbohydrate program. I also have stopped eating meals past 6 pm. I still have a protein shake at night after getting home from the dojo. I have been hitting the gym in the mornings, lifting weights and then running on the elliptical for 30 minutes. I have also been working out at the dojo when the numbers allow me to. Last night after practice, I went to the gym for a second 30 minute run....felt good.

passengers do not decide the route.

...slept in today and got a late start at the gym. I still got in a good ab and cardio workout.

...sleep deprivation is part of the communist plot to overthrow the world!

I'm really looking forward to moving to the new house this weekend.

6 on 1 off

I feel pretty good about going 6 days on and 1 day off for my workout routine for now. As a matter of fact, I had a difficult time "not going" to the gym yesterday and had to force myself to rest. I feel good today and am looking forward to lifting and doing some cardio. 

L. Keith

yay

Today will be 6 days in a row that I have strength trained. I haven't been able to stick to a solid routine like that in years. When I was in my best shape, I was hitting the gym with a 6 on 1 off schedule and practicing martial arts 3-5 days a week.

I'm feeling healthy and strong again. Yesterday, I started putting cardio back into the routine as well. I have started marking on the calendar to help keep record of my training and nutrition. On the days I workout I mark with a foward slash. On the days I follow my nutrition plan successfully, I mark with a back slash. The goal is to have X marks on most days.

momentary lapse in the diet...having teriyaki beef, Hawaiian macaroni salad, and diet soda. I opted for fried rice instead of steamed rice as well.

Back on track!

Feeling pretty good with my nutrition and workouts lately. Olga went shopping for healthy foods and has been helping me with keeping meals prepared ahead of time. I have been hitting the gym consistently as well. I am doing an antagonist approach to my workouts right now. Chest/back, shoulders/biceps/triceps, and abs/legs. I have also been including plyometrics a couple days a week. Although I haven't dropped significant weight, I feel my body becoming more solid and toned already. Seeing results early on is always a great motivator for me. 

I am very excited about the new house we are moving in to.

going to bed late again...got a lot done over the weekend. Doing conditioning with Jessee and Tyler in the morning.

June 6, 2010

Well, I just got back from cleaning the dojo. Contrary to popular belief, it does not clean itself. 

Now back to the writing. I'm in the final stages of getting my exam done for the Specialist in Martial Arts Conditioning Certification from the International Sports Science Association. I am writing the case studies portion of the final exam. I procrastinated for nearly 2 years on this....glad I'm finally getting it done. As my friend Ken put it, "last minute papers are sometimes the best ones". Story of my life.

It looks like I will finally be able to get back to a consistant workout schedule again starting next week. 

They say that it is the mechanic's car that is neglected the most. Well, I think it holds true for martial arts instructors as well. It is hard to remain a student while focusing so much energy on helping others improve. 

After Ben returns from the World Championships and helping Evan prepare for this upcoming UFC, I will get back to my working out with him. I'm looking forward to it.  

Unbelievable...I'm actually getting to bed before midnight.

Olga has decided to help me with my nutritional needs. She is shopping for healthy foods and paying attention to portion sizes. Portions are the hard part for me...I like to eat until it's all gone.

I feel pretty good about Jessee's upcoming title fight as well as Tyler's pro debut.

soooo tired...goodnight.

...ran last night after randori and then again this morning.

...been lazy with the gym for the last few days. I just don't have the energy to go work out. Today is Olga and my 8th anniversary. We will probably go to Eugene for the day and dinner. Bronze anniversary....what do you get someone that is bronze? Anyway...flowers are in order for sure. Bronze flowers???

Back to training...

I have managed to get myself back into the gym after a few weeks in hiatus. I feel pretty good about my strength level considering, but I also feel the need to return to the creatine supplement for better recovery. I have also started training in Brazilian Jiu-jitsu again. It kind of feels good to take on the role of student again. Teachers make the worst students sometimes....and I am no exception. I am training 2-3 days a week doing privates with Ben Baxter, a BJJ black belt. He is a good instructor with a good sense of details and ability to tailor the lessons to my needs. Good stuff!

bad sandwich...

Not going to the gym this morning. I had a bit of a morning belly battle with the meatball sandwich (subway) I ate last night. Hopefully, I can get back to a solid workout routine soon. I really need to burn the belly fat and get back to full strength. Maybe I should stop eating meatball sandwiches at 11pm.

Getting back to the gym in the morning. I took a few days off from lifting. My body needed the rest. Now it's time to hit it again.

back...

I had to take a few days off from the gym. I strained my back somehow (probably slept wrong). Today is the last rest day. I will get back to the weights and elliptical tomorrow. I'm also going to be doing the P90X workouts in the mornings.

March 26, 2010

Having Quinoa and Muscle Milk for breakfast. Today is leg day at the gym.

I've been trying not to eat after 7 pm. I've been doing well with it, but fell off the wagon tonight and ate at 10:30...worse yet, it was pasta.

Workouts have been going well. I decided not to do Pan Ams this year and set my sights on Worlds and Nationals. Still cutting weight.

I started the weight cut process today. I ran on the elliptical and had good randori with Ryan C. and Mike F. this morning. I plan to lift this afternoon.

turn it up

I feel like I've been doing pretty well with my nutrition and workout routine. I also think it is time to turn it up a notch or two.

I am a victim of my own devices...Looking forward to hitting the gym in the morning.

When you don't get enough sleep, it becomes a precious comodity. Every moment counts and could easily be traded for gold.

P90X ab ripper in the morning, ran for 30 minutes on elliptical, and a little grappling.

"Eat breakfast alone, share lunch with your comrades, and give your dinner to the enemy."

Heading to the gym for a run...then to the dojo. Then back to the gym to lift.

When I stood upright, he tried to do harai-goshi on me and shouted out "Harai!"

I'd be angry if I wasn't so proud of him!

Today my son punched me in the groin. When I doubled over, he slapped my face and ran away laughing.

I had a really good arms workout today at the gym. I didn't get a chance to run, but I hope to make up for it with randori and kickboxing tonight.

Serious about my level of fitness now. My inlaws have gone back home to Russia. This makes it much easier to follow my diet plan. Time to dial it in...

I'm always a little nervous before doing a seminar, but once I get started I really enjoy it.

super long day yesterday...desperately in need of a nap. No workout today.

I did my first p90x workout this morning, but then ate nachos for dinner :(

Happy Valentine's Day!

I got the P90X today.

Decent shoulder workout this morning. Arms workout got interupted with conversation. I might go back to the gym after the dojo morning classes to finish the arms and run on the elliptical. My weight is up a few pounds from last week, but it is due to the breads and sugars I took in for a couple of days.

P90X...

Ordered myself the P90X system. I should get it in a few days. I am hoping for revitalized motivation from it. Lately, it has been hard to stay motivated due to the challenges I have been facing nutritionally and with poor time management. While my in-laws are here, I am continually surrounded by temptation (carbs and sugar). I also feel guilty buying and preparing separate food for myself from what they are eating. We are having a lot of celebrations while they are here. Malcolm's 3rd birthday is this Friday. I will try to make that my cheat meal day. I did manage to run this morning on the elliptical. Tomorrow, I hope to get into the gym early enough to lift weights. I have really been slacking on the strength training. Hopefully the P90X will help boost my metabolism and I can get back on a solid routine again. I miss being in great shape. Good night.

My 3 year old son just told me he loves me in two languages! How cool is that?

good morning...

Well, today I had a good workout with chest and lats. I felt strong again. The low carb diet had me feeling pretty weak for a while. I am still on carb restriction, but my body is adapting better now. Now, we'll see if anyone shows up for morning randori and kickboxing. I am here at the dojo right now and there is no one showing for jiu-jitsu...bummer for them.

sleep...

I didn't get much sleep last night, so I decided to sleep in a go to the dojo before working out at the gym. Needless to say, I never made it to the gym. I did eat better today. I plan to hit the gym in the morning and then do randori (if anyone else shows up). Good night all.

I took today off from working out. Back on track tomorrow. Diet is going well. I had a good cheat day this weekend.

We had a friend over last night for dinner. I ate some food that isn't exactly part of the nutritional program plan, but it wasn't too far off the charts either. I just stayed away from the breads, simple carbs, and sugars. I ran and extra mile this morning to help make up for it.

little steps to success....

Dropped a few pounds. My nutritional program is pretty easy to follow so far...sometimes I want a cookie...seems like I'm surrounded with bad food. Luckily, I like the foods I've been eating. Protein shakes seem to curb the craving for sweets. I had a good workout at the gym in the morning, then another good workout at the dojo, then ran for 30 minutes on the elliptical. Maybe I'll get in another workout tonight in one of the classes.

I'm headed to the gym soon. I'll be working shoulders and arms today. My legs don't seem very sore from the leg routine I did yesterday. I think I ran most of the acids out on the elliptical. It feels good to be back on a solid routine with my stregth training and cardio. I need to start working my flexibility more. I will begin some yoga soon.

going to bed a little later than planned. I will still try to get up early and get in a good workout in the morning.

Great workout at the gym this morning...now let's see how things go at the dojo.

Off to the gym I go. Leg day...Many people dread leg day. I love it...

Evening Muay Thai, Randori, and Jiu-jitsu didn't serve as good workouts for me tonight. However, I did stop at the store to pick up some foods for my nutritional progam. Kippered herring, white albacore tuna, salmon, smoked salmon, pickled herring in wine sauce, and diet green tea. This high protein low carb diet is right up my alley.

Looking foward to tomorrow's workouts. Good night.

Great workout this morning at the gym. I did upper body circuit training with the weights and then ran 2 miles on the elliptical...drenched with sweat at the end. I also did a pretty good job keeping with high reps and lower weight. I have to resist the temptation to pyramid up in weight. The diet is feeling pretty good right now. Avoiding carbs isn't quite as difficult for me as I thought it would be. I am allowing myself one cheat day per week. This gives me a chance to carb up for the next week of workouts and help prevent ketosis.

On today's agenda...work out, teach, workout, workout, take a break, workout, workout, teach. Sounds like a lot, but to me its just another Wednesday.

diet

Starting a new (new to me) nutritional program this week to start the fat burning process. It might make me a little grumpy (more than normal). Anyway, back to the gym right now.

looking forward....

After taking a short "vacation" to Vegas, I am really looking forward to getting back to the gym and dojo to get in some good workouts. I ate a lot of food over the weekend. Now, its time to cut back and trim down. See you at the dojo.

A lot of walking again today. Poor little Malcolm wears himself out. He enjoys the walking, and will go and go until his body just says "no more". Then he gets super tired and has to be carried. I kind of do the same thing...but there isn't anyone here big enough to carry me....

My feet hurt. My knees hurt. My back hurts....other than that, Vegas is great!

Diet...

I've been eating like a pig while here in Vegas...due to the buffets. I have been taking advantage of it before I start the strict weight reduction on Monday. Aldo at Vitamin World gave me some pretty good tips. I will use myself as a test dummy before I pass these tips onto anyone else.
Anyway, we have been having a pretty good time here in Vegas.

feeling good

Felt pretty good today. Ran on the elliptical for 2 miles, did randori and Muay Thai in the morning classes and then Muay Thai and randori again in the evening. Took a hard kick to the knee from someone that left me limping a bit toward the end of class, but it will be alright tomorrow. I plan to get up a little earlier tomorrow to get in a good weight lifting session before running. Good night.

So, I have been slacking on my workouts for the last few days. I'm looking forward to getting back to the gym, proper nutrition, and randori tomorrow.

alarm...

I forgot to set my alarm last night, so I missed my morning workout. I will try to make up for it this afternoon.

Pretty disappointed in last night's fights. The show was good, but I didn't like some of the results.

I did get to eat one of the best burgers I have had in a long time after the fights at the Medford Red Robin. That made me a little happier.

I also comforted myself at home with a bowl of chocolate ice cream...at 2am.

Bad fights...good diet cheat day.

Morning workout was pretty good today. I did hack squats, leg curls, leg extensions, calf press, and then ran on the elliptical. I also got in some throws at the dojo with Mike and Anthony. My nutrition has been much improved over the last few weeks as well. While in San Francisco, I purchased a Mt. Dew (drink of choice since middle school). I hadn't drank soda in several days at that point and felt a little cheat was ok. However, upon taking the first drink, I noticed that my stomach right away had an adverse reaction. I recoginzed the feeling, but I had never linked it to the dew. No doubt this time. That settled it for me...No more Mt. Dew....I will miss you. Anyway, since then it has been "good for me" drinks only.

Still feeling good...

I was feeling a little bit beat up this morning, so I skipped the morning run and opted for the afternoon run. I did interval running on the elliptical--30 seconds sprint-30 seconds slow run for a duration of 30 minutes. Whew...tough workout, but a great tool for training for Judo/Jiu-jitsu tournaments. Well, off to teach Jiu-jitsu now. See you at the dojo.

Great workouts today followed by great dinner at China Palace. Happy "old calender" New Year!

working out

Finally able to get in some workout time. It feels good. My body is responding well to the cardio and circuit training. We start the boot camp on the 18th. I have worked myself through it a little already. Tough workout!...but survivable.

We just arrived at Dan and Katya's place in Santa Cruz. Long winding drive. Now we can eat and rest a bit.

wow! I just realized that my son's 3rd birthday is only a month away.

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I read some interesting information about insulin levels. It has inspired me even more to change my dietary habits. #1--Soda is out.