Monday, September 27, 2004

Good news bad news time

Good news: Today during the run, I didn't have to fall out.  I was able to keep up with the formation the entire time.  Running speed and endurance have both increased incredibly.

Bad news: I have been cut from the Ranger Challenge program.  It's a varsity level sport, and they want the best team possible.

I don't need any condolences.  I did my best, and have no regrets.  I've learned a lot; mainly that I need to improve my run time by quite a bit.  I've become too specialized; too much of a fighter and not enough of an athlete/soldier.  It's a crossroads in my training; I need to decide what I want.

Continuing on the bad news; I'm sick.  Sore throat.  I'm taking the rest of the day off.

Saturday, September 25, 2004

Training Log: Entry 23

Friday 24 Sep 04

Went on an hour long ruckmarch (a hard march with a rucksack on your
back, weighing 35-60lbs) followed by slight PT session with LCE (the
belt/suspender combo with 2 full canteens and other fun gear).

March wore me the fuck out.  It was a powerwalk pace, which was
killer on my shins.  A slow jog I can do.  A walk I can
do.  A powerwalk is just annoying  It was dark, night vision
sucked, twisted my ankles on more than one occasion.  I did manage
to make it through though, and wasn't the last person up the hill.

NOTE: At this point in time, I was not issued the sack, so I had to use
a backpack.  Backpacks put weight directly on the shoulders,
rather than on the back and hips like a rucksack, thus I feel my
performance may improve with the right amount of gear.

PT with LCEs was easy.  I'm still dominating in regards to strength.

Spent most of the rest of the day getting R&R.  Think I was asleep more hours than I was awake.

Thursday, September 23, 2004

Training Log: Entry 22

Wed 22 Sep 04:

Took the Physical Fitness Test (PT Test) with Army.   I need
a calender to time my two mile (16:55) and my sit-ups are pretty
average (65 in two minutes) but I absolutely destroyed everyone else on
push-ups (101 in two minutes), scoring at least 20 more than the second
highest score.  Made the guy running Ranger Challenge crack a
smile when he asked for my push-ups score.

Did some spriting afterwards.  Was feeling sick.  Need to get my cardio up.

Experienced extreme fatigue yesterday as a result of lack of
nourishment.  At 1900, I crashed hard.  Took a nap until
2100, joined some friends for coffee (didn't drink, just hung out), and
was still completely out of it.  They helped me back to my dorm in
fear that I wouldn't make it on my own.

Thurs 23 Sep 04:
8 hours of rest helped my condition.  Ran through the grenade
course with Army.  Need to work on form and aim, but I seem to at
least have the strength to throw them the distance they need to go.

Tuesday, September 21, 2004


Tuesdays and Thursdays of Ranger Challenge are not physically
intensive, but instead focus on basic Army manuevers (rope bridge and
grenade throwing).  I may choose to update on my progress in
regards to grenade throwing, but the rope bridge is less a test of
physical ability and more a test of teamwork.  Will not be
updating on said days unless something relevant occurs.

Tomorrow is a Physical Fitness test by army standards, and some other physical activity.  Will update.

Monday, September 20, 2004

Training Log: Entry 21

Ranger Challenge kicked my ass.  We ran for 50 minutes at a 6-7
minute mile pace.  I was able to keep up pace for the first .5-.75
of the run, but after enough time I felt sick and fell out of formation
to regain my composure.

We would stop occasionally to do push-ups in the middle of our run in
order for the slower people to have time to catch up with us.  I
was actually able to regain my breath during these periods, and had no
difficulties whatsoever in regards to performance in this aspect of
training.  I believe I was the only one who was doing push-ups
with no hesitation.

I definately have great expectations of this training.

NOTE:  My appetite has increased as a result of this mornings training.  I will note the effects.

Attending Martial Arts training.  The day's focus was on boxing.

Drill 1: Left jab-left lead uppercut.  Counter was catch jab-cover block
Drill 2: Jab-cross, counter was shoulder roll-bob and weave-right cross-left hook blocked by shoulder roll-cover block
Drill 3: Jab-cross, counter was catch jab-slip cross-left body
uppercut-bob and weave left hook from agressor-right cross-left hook
Drill 4: Focus Mitts drills: Single/Double/Triple Jab, 1-2, 1-2-3, 1-2-3-4 combinations. (1 round, 3 minutes)
Drill 5: Focus Mitts drills (focus on targeting) Jab-lead left hook, jab-cross-low left hook-right left hook, jab-low right hook
Drill 6: Breathing drill: Partner punches abdomen for 3 minutes; focus on breathing while being hit

Note: Training partner was of no value.  Very undynamic and
unfocused.  Lacked ability to hold pads correctly.  Must make
sure not to pair up with him in the future.

Further note: Jeff requested I bring my mouthpiece.  I believe he
wants me to spar.  He also cracked a smile when I informed him the
black eye I received was from a club in Hillsboro.

Sunday, September 19, 2004


I will be participating in "Ranger Challenge": an Army ROTC training
event which consists of 5 day a week physical training at 0545. 
Heavy focus on running (4-6 miles a day at a 6-7 minute mile pace) with
some strength training and some basic military training thrown
in.  I anticipate this improving my stamina and running speed
greatly.  Will update as follows.

Tuesday, September 14, 2004

Training Log: Entry 20

Note: I am changing the format
of this training journal.  I've done enough day to day reports to
show my normal routine, and I'm sure my readers understand what level
of devotion I have to my training.  From this point on, I will be
updating when/if somethign different from the norm occurs (reaching new
max goals, new sparring results, and when I go to class).

Monday, September 13, 2004

Training Log: Entry 19

0710: Wake up.  7.5 hours of sleep

0740: Half plate of eggs, 1 sausage

1225: Half plate of ground beef, 1 apple, spinach salad

1400:  3 strips of beef jerky.

1430-1540: Weight Lifting: Back/Traps/Biceps

1615:  Protein shake, protein bar, strip of beef jerky

1730: Chicken strips

1900: Low carb bar

2100: Beef jerky and low carb bar

Sunday, September 12, 2004

Training Log: Entry 18

Today's Sparring Event:

I kicked ass.  I had the weight advantage most of the time, but
even against the heavier guy with more experience, I was able to
outstrike him.  However, my lack of submission grappling knowledge
was very apparent, as I was unable to finish anyone outside of
striking.  However, I competed at less than full strength, and
even then, I was informed I hit incredibly hard.

Strong points:
Conditioning is at a good level
Strength/hitting power is at a good level
Positional dominanace (via wrestling) is at a good level
Range knowledge is at a good level

Weak points:
No grappling knowledge
Lack of bodyshots (still head hunting)
Taking too much damage (face is very bruised)

Interesting note: I was able to secure full mount and back mount even
without training due to my knowledge of grappling gained from watching
MMA events and playing video games.  Some of this stuff is

I was taught a few basic sub grappling skills

Ankle lock
Knee bar
Standing ankle lock

Hopefully some of these will stick.

General assesment of performance: I still need to improve.  I need
sparring partners of my strength or greater.  I need to work on
finishing from grapple.  Need to work on defense.

Saturday, September 11, 2004

Training Log: Entry 17

1030: Wake up.  8 hours of sleep

1100: Half plate of eggs, two pieces of ham, few scoops of peanut butter and 2 apples

1230:  Half plate of eggs, spinach salad, few scoops of peanut butter and 1 apple

1500: 100 push-ups

1600-1630: Played Tekken (Hey, I'm counting it.)

1700: Spinach salad, two apples, few scoops of penaut butter

2000-2400: Lots of minor physical activity (laser tag, Mo-cap boxing, etc) paired with 6 slices of Pizza

Why all the rest?  tomorrow is a big sparring day.  Will update.

Friday, September 10, 2004

Training Log: Entry 16

Today is a rest day.  I'm sore from the two PTs and weight lifting.  Not really gonna take any notes.

Thursday, September 9, 2004

Training Log: Entry 15

0620:  Wake up.  6.5 hours of sleep

0630-0730: Air Force PT (Physical training).  Series of bodyweight exercises and running.  Counting it towards cardio.

0735:  Half plate of eggs, half plate of bacon

0835-1000:  Nap

1040:  3 slices of ham, 3 slices of turkey, spinach salad and apple

1130-1230:  Air Force PT (same as last session)

1500:  Weight Lifting: Back/Traps/Biceps

1700:  Plate of pulled pork, spinach salad, two apples and glass of diet coke

2130:  Fried fish

Wednesday, September 8, 2004

Training Log: Entry 14

0710:  Wake up.  7 hours of sleep

0730:  Half plate of eggs, 4 sausage links and a glass of 2% milk

1225:  3 cheeseburgers no bun, spinach salad, 2 apples and a glass of diet coke

1430: 3 mile walk

1550-1645:  Weight Lifting:  Chest/shoulders/triceps split

1700:  1.5 pieces of pork roast, spinach salad, two apples, scoops of penaut butter, surgar free apple pie

1750:  Protein bar

1900: 150 push-ups

2000:  2 slices of pizza

2350:  Protein shake with milk

2400: Sleep

Total water consumed: 1.5+ gallons

Tuesday, September 7, 2004

Training Log: Entry 13

0710: Wake up.  7 hours of sleep

0730: Half plate of eggs, 2 pieces of ham

Note: Something I've neglected to mention is that
when I say "eggs" in regards to my 0730 breakfast, it is in reality
"egg beaters", an artificial egg product with all the protein yet less
cholestoral and fat compared to real eggs.  It's what my school
serves at breakfast, so for those of you concerned about the well-being
of my heart, fear not.

1100: Plate of chicken, spinach salad, apple, diet coke

1500: Chicken strips and a diet coke

1830: Two pieces of chicken, spinach salad, apple, scoops of peanut butter and diet coke

2030: Bodyweight squats and ab work.

2100: 150 push-ups

2230: 3 mile walk (needed to pick up a new gallon of water.  Gave my old one to a homeless guy)

2330: Chicken strips

2400: Sleep

Total water consumed: 1 gallon

Monday, September 6, 2004

Training Log: Entry 12

0710: Wake up.  5 hours of sleep

0730: Half plate of eggs, 4 sausage links

0910-1130: Sleep

1210: Sloppy joe minus bun, spinach salad, apple and glass of diet coke

1500: Weight Lifting: Back/Traps/Biceps split

1700: 2 Porkchops, spinach salad, apple, glass of diet coke

2000-2100: Muay Thai class
Focus on straight knee
First drill: Catch straight knee in arm, correct kneer
Second drill: Redirect incoming right cross with left hand, straight knee to stomach.  Focus on rolling shoulder to prevent left hook
Third drill: Adding onto second, catch jab with right hand, redirect cross, etc
Fourth drill: Adding onto third, catch jab, redirect cross and hit with overhand right, block left hook, redirect right cross and fire with straight knee
Fifth drill: Adding onto fourth, at hook, attacker secures outer clinch, fires right cup knee which is blocked with left straight knee, followed by left straight knee to attackers left inner thigh, pull attacker down, uppercut
Sixth drill: Adding onto fifth, after uppercut left hook to opponents jaw, push away, attacker fires right hook, deflect and straight knee, attacker left hooks and gets blocked, right cross deflect and straight knee

Seventh drill: Attacker jabs and rear leg roundhouse kicks, defender catches jab, catches kick and zones, pulls attacker and hits with right cross, then standard four (front roundhouse, cross, hook, rear roundhouse).

Note: There were more drills, but I can’t remember them.

Conditioning: Lie down on back, throw medicine ball up in the air, partner stops ball and lets it fall back.  Supposed to be for 50 reps, but Jeff (my coach) told my partner to make me do 70 (said it was looking too easy for me)

2220: Protein shake with milk, protein bar

2400: Sleep


Total water consumed: 1.5 gallons 

Sunday, September 5, 2004

Training Log: Entry 11

1020: Wake up.  9 hours of sleep

1100: half plate of huevos rancheros, 4 sausage links, two apples, glass of 2% milk and glass of diet coke

1300: Weight Lifting: Chest/Triceps/Shoulder

1430: Protein shake and bar.

1700: Steak, brocolli, spinach salad, two apples, scoops of peanut butter and diet coke

1920-1935: Light boxing work.  Was kicked out of gym (they were having a meeting, and the heavy bag was distracting them).

2030: 150 push-ups

2150: 4 chicken strips

0200: Sleep (long night, too many complications)

Total water consumed: 1.5 gallons

Saturday, September 4, 2004

Training Log: Entry 10

1020: Wake up.  8.5 hours of sleep

1040: Half plate of eggs, half plate of bacon with glass of 2% milk

12:40: Half plate of eggs, 3 strips of bacon, spinach salad, ham and cheese with glass of diet coke.

1400: Mile walk (picked up the dry cleaning I dropped off yesterday)

1500-1535: Boxing bag work.  5 minute rounds, 30 second rest in between each rounds.  1st round bareknuckle, following rounds with NHB gloves.  Focus on combinations, keeping tight guard, and proper form on right cross (pivoting the rear foot so that the heel faces out).  Right hook is becoming far more powerful and integrated into combinations easier.

1535-1545: 8 minutes of HIIT bike cardio right after bag work with 1 minute cooldown.
   Note: Was able to do cardio without too much difficulty right after bag work.  Cardio wiped me out completely.  Excellent training ideal that I have been overlooking.  Finally a decent cardio workout (was actually breathing hard when it was all done).  Will definate make a habit of cardio after bagwork.

1700: Two burgers, plate of chicken and bacon, spinach salad, apple and diet coke

1930: Bowl of low carb cereal

2130: Bowl of low carb ceral

0130: Sleep

Total water  consumed: 1 gallon

Friday, September 3, 2004

Training Log: Entry 9

0710: Wake up.  7 hours of sleep

0730: Half plate of eggs, half plate of bacon, glass of 2% milk

1225: Two slices of ham, three slices of turkey, spinach salad with ham and cheese, glass of diet coke and an apple

1330: Mile walk (dropped off some dry cleaning)

1425: 3 chicken strips

1550-1625: Boxing bag work.  5 minute rounds, 30 seconds rest in between rounds.  1st round bareknuckle, following rounds with NHB gloves.  Focus on keeping guard up, combinations, and footwork.  Heavy emphasis on hook.  Notice that right rear hook is increasing in power, and that I'm able to integrate it into combinations with more ease.

1700: Plate of turkey cubes, spinach salad, apple and glass of diet coke

2200: Ceaser salad

2430: 2 eggs, 4 strips of bacon, sausage and cheese with water

0130: Sleep

Total water consumed: 1 gallon

Note: Feeling sick.  Curious if it's an effect of the dorm food.  Going to train a little lighter than usual.

Thursday, September 2, 2004

Training log: Entry 8

1000: Woke up.  11 hours of sleep (no class today ^_^)

1100: 2 sausages, spinach salad, diet coke and an apple

1430: 4 chicken strips

1600-1700: Weight lifting
Current split is back, traps and biceps.
Back machine (name unknown): 4 sets, 1-5 reps at 140lbs
Dumbell row: 4 sets, 1-5 reps at 70lbs per dumbell
Machine pulldown: 4 sets of 1-8 reps at 180lbs
Lat pulldown: 4 sets of 1-3 reps at 190lbs
Cable deadlift: 1 set of 35 reps at 250lbs (too light to do anything else)

Smith machine barbell shrugs: 4 sets of 1-5 reps at 240lbs
Dumbell shurgs: 4 sets of 1-5 reps at 80lbs per dumbell
Dumbell incline shrugs: 4 sets of 1-5 reps at 80lbs

E-Z bar curl: 4 sets of 1-6 reps at 135lbs
Incline hammer curl: 4 sets of 1-5 reps at 60lbs
Machine preacher curl: 4 sets of 1-5 reps at 90lbs
Close grip pull-ups: 4 sets till failure

1700: 2 slices of ham, spinach salad, an apple, sugar free jello and a glass of diet coke

1740: Protein bar

1845-1920: Boxing bag work.  5 minute rounds, 30 seconds of rest in between rounds.  1st round bareknuckle, following rounds NHB gloves.  Focus on keeping guard tight, combinations, and hitting the bag on the reverse swing.

2000: 2 low carb bars

2200: 4 chicken strips

2400: Protein shake with milk, sleep

Total water consumed: 1+ gallon

Note: Diet is a little heavy loaded since my arrival to Portland.  Too much social eating as a result of boredom and the gym closing down.  I'm going to make the most of this incrreased caloric intake and try to cut down a little later.

Wednesday, September 1, 2004

Training Log: Entry 7

0710: Wake up.  7 hours of sleep

0730: Half plate of eggs, 4 sausage links, glass of 2% milk

1225: 3 cheeseburgers, 2 apples, and a glass of diet coke

1430-1530: Weight Lifting
Bench: 5 sets of 1-3 reps.  275lbs-260lbs
Decline Bench: 4 sets of 1-3 reps at 255lbs
Incline Bench: 4 sets of 1-3 reps at 235lbs
Cable Flys: 2 sets of 1-3 reps at 70lbs, 2 sets of 1-5 reps at 50lbs

Seated Dumbell Shoulder Press: 4 sets of 1-3 reps at 60lbs
Front shoulder dumbell raises: 4 sets of 1-3 reps at 40lbs
Seated barbell shoulder press: 2 sets of 1-3 reps at 135lbs
Machine deltoid raise: 4 sets of 1-5 reps at 170lbs

Bodyweight dips: 4 sets until failure
French press: 4 sets of 1-5 reps at 85lbs
Machine skull crushers: 4 sets of 1-8 reps at 160lbs

1550: 3 chicken strips

1620: Protein bar

1700: Two pork ribs, spinach salad, glass of diet coke and an apple

1800-1850: 8 minutes HIIT bike cardio followed by 40 minutes boxing on the heavy bag.  5 minute rounds with 30 seconds of rest in between rounds.  Focus on following up every technique with something else, rather than employing isolated techniques.

Cardio is still taking a while to re-adjust.

1945: Two low carb bars

2130: 3 chicken strips

2245: Protein shake with milk

2300: Sleep

Total water consumed: 1+ gallon