DrakeStryker

Saturday, June 7th Sleep Log: 6 hours, 56 minutes of sleep. Post-Waking Up 2 capsules Evlution Trans4orm supplement 2 scoops MuscleTech CellTech Creatine supplement Breakfast: 1 serving Paleo Protein Pancakes 1.5 tablespoons pure Vermont maple syrup Multivitamin 2 cups of water Pre-Exercise Pre-Jym Pre-Workout supplement Zombie Run Time: 1 hour 7 minutes 21 seconds Mileage: 5.85 miles 18 minutes 45 seconds Post-Run Stretch 39-Minutes 30 seconds Yin Yoga Session Lunch: Power Bomb Shake 2 cups paleo Bison Chili Dinner: 9 ounce salmon fillet 6 ounce chicken breast 3 ounces of baby carrots 1.5 ounces of raw broccoli

Friday, June 8th Sleep Log: 6 hours, 49 minutes of sleep. Breakfast: 4 Bacon & Egg Cups 2 tbspns of ketchup Multivitamin 2 cups of water Pre-Exercise Pre-Jym Pre-Workout supplement 9 Minutes 58 seconds NF Academy Warm-Up A 30 seconds of High Knees 30 Jumping Jacks 10 Bodyweight Squats 1 minute of Arm Circles (30 seconds forward, 30 seconds backward) 10 Bodyweight Push-Ups (on toes) 10 Fence Steppers per leg 10 Front Leg Kicks per leg 10 Side Leg Raises per leg 10 Travelling Lunges per leg 10 Cat Camels 10 Hip Extensions Handstand Training Wrist & Shoulder Mobility Stretching 4 sets of X 5 reps Wall Slides 2 sets of 8 reps Quadraped Rocking (pause on stretch) 2 reps of 15-seconds Downward Facing Dog 2 reps of 15-second Hollow Body Rocking 2 sets of 5 Crow Poses (lift off) Weightlifting 4 sets of 5 reps Barbell Back Squats at 95 pounds 4 sets of 5 reps Barbell Push Presses at 95 pounds 4 sets of 8 reps Barbell Rows at 95 pounds 2 sets of 12 reps Seated External Rotation at 21 pounds Post-Weightlifting 2 scoops MuscleTech CellTech Creatine supplement Zombie Run Time: 30 minutes 8 seconds Mileage: 2.59 miles 18 minutes 45 seconds Post-Run Stretch 19 minutes 17 seconds NF Academy Cool-Down Stretching Post-Workout Snack: Power Bomb Shake *12 ounces of unsweetened coconut milk *2 scoops of whey protein isolate *1/2 cup of baby kale *1/2 cup of frozen strawberries Lunch: 2 cups of paleo Bison Chili Dinner: 2 cups of paleo Bison Chili

Thursday, June 7th Sleep Log: 7 hours, 54 minutes of sleep. Breakfast: 4 Bacon & Egg Cups 2 tbspns of ketchup Multivitamin 2 cups of water Pre-Exercise Pre-Jym Pre-Workout supplement Zombie Run Time: 40 minutes 5 seconds Mileage: 3.59 miles 18 minutes 45 seconds Post-Run Stretch Handstand Training Wrist & Shoulder Mobility Stretching 4 sets of X 5 reps Wall Slides 2 sets of 8 reps Quadraped Rocking (pause on stretch) 2 sets of 10 seconds Downward Facing Dog 2 sets of 10 seconds - Hollow Body Rock (one leg out, arms overhead) 2 sets of 8 reps Crow Pose (toes down) 39-Minutes 30 seconds Yin Yoga Session Post-Workout Snack: Power Bomb Shake *12 ounces of unsweetened coconut milk *2 scoops of whey protein isolate *1/2 cup of baby kale *1/2 cup of frozen strawberries Lunch: Spinach Wrap *6 ounces of turkey 1 tablespoon mayonnaise 1 ounce sliced Swiss cheese Diced lettuce 2 tomato slices Dinner: 8.5 ounce Honey Salmon fillet 3 ounces of baby carrots 1.5 ounces of broccoli

Respawn Point - 6/6/2018 Personal Notes: So it's been quite some time since I posted on this public log. In that time, I've made a lot of progress, and I've had some stumbling blocks. I still struggle with eating clean, to a point, but I'm doing a lot better than I had last year. A big part of that is doing regular meal prep throughout the week, cooking my meals at home and cooking healthy things so that I don't have the impulse to get food from the local grocery store while I'm working or other places. While I've kept up with my activity level, I'm going to start posting here again, to ensure that I'm keeping myself accountable, and partly to ensure that there is a public record that will keep me accountable. My private binder with the workout logs and MyFitnessPal will only do so much. Here's to a fresh beginning! FORTIFY!! Starting Weight as of 6/2/18 184.1 pounds 22% Fat mass 55% Water Current Battle Plan Monday / Wednesday / Friday: NF Academy Strength Training, Handstand Exercises, Zombie Run, Nerd Fitness Yoga, Meditation Tuesday / Thursday / Saturday: Handstand Exercises, Zombie Run, Nerd Fitness Yoga and Meditation Sunday: Nerd Fitness Yoga and Long Walk (To Mordor!) Current Levels NF Academy Level: Gym Level 6 (may re-assess due to difficulties doing Chin-Ups) Run Training: Zombies, Run! 5k Expert Workout (currently on Week 5, Day 4) Nerd Fitness Yoga: Water Series (Have done both Sessions A and B multiple times) Meditation: To be started as a regular habit on 6/7/18

Sunday, December 11th Sleep Log: Roughly 7 hours of sleep. Late work night. Breakfast: 4 eggs scrambled with 1/4 cup of diced bell pepper 2 tbspns of ketchup 1/2 of a grapefruit Treadmill Running Time: 38 minutes Mileage: 3.15 miles 10-Minute Meditation Lunch: Power Bomb Shake *12 ounces of unsweetened coconut milk *2 scoops of whey protein isolate *handful of baby kale *1/2 cup of frozen strawberries *2 tablespoons of chia seed Dagohir Training Time: roughly 2.5 hours Dinner: 6 ounces of rotisserie style chicken 2 large handfuls of broccoli medley vegetables

Monday, December 5th, 2016 Sleep Log: Slightly less than 8 hours of sleep. Had three drinks last night. That might be the amount of alcohol enough to inhibit my sleep cycle. Note to self: don't drink that much again. Breakfast: 3 paleo protein pancakes 2 tablespoons of pure maple syrup Exercise: Bodyweight Level 5, Workout A 30 Seconds High Knees (I don't bother counting how many I did) 25 Jumping Jacks 10 Jumping Squats 30 Seconds of Arm Circles (30 secs forward, 30 secs back) 10 Push-Ups 10 Fence Steppers (per leg) 10 Front Leg Swings (per leg) 10 Side Leg Swings (per leg) 10 Bodyweight Lunges (per leg) 10 Cat Camels 10 Hip Extensions Circuit 3 minutes of Jump-rope-esque Jumping Box Jump - 3 sets of 10 Inch Worm - 3 sets of 5 Ring Rows - 3 sets of 10 Downward Dog - 2 sets of 15 seconds Hollow Body Rock (Hands out, One Leg Out) - 1 set of 15 seconds, 1 set of 10 seconds Crow Pose (Lift Off) - 1 set of 5, 1 set of 3 Hanging Leg Raises - 2 sets of 10 Lunch: 1 Power Bomb Shake *12 ounces of unsweetened coconut milk *2 scoops of whey protein isolate *1/2 cup of frozen blueberries *2 tablespoons of chia seeds Dinner: 1 Chef Sampler of Sushi

New Battle Plan Monday / Wednesday / Friday: NF Academy Strength Training, Meditation. Long Walk (To Mordor!) if feasible (No excuses if non-work day) Tuesday / Thursday / Saturday: Run Training and Meditation Sunday: Rest Day and Long Walk (To Mordor!) Current Levels NF Academy Level: Bodyweight Level 5 Run Training: Zombies, Run! Missions, 5k distance baseline Meditation: use Calm app or Headspace app on phone for guided meditations

Monday, June 27th, 2016 Sleep Log: A little over 7 hours of sleep. Not bad for a work night. Going to try to get to sleep by 22:30 every night. Breakfast: 1 cup of whole fat yogurt. 5 diced strawberries 1 sliced banana handful of almonds Fitness Log: Nerd Fitness Academy Gym Level 4 - Workout A Pre-Workout: Drank BSN N.O. XPLODE at 7:30 am Workout Began: 8:00 am Warm-Up 30 Seconds High Knees (I don't bother counting how many I did) 25 Jumping Jacks 10 Prisoner Squats 30 Seconds of Arm Circles (30 secs forward, 30 secs back) 10 Knee Push-Ups 10 Fence Steppers (per leg) 10 Front Leg Swings (per leg) 10 Side Leg Swings (per leg) 10 Bodyweight Lunges (per leg) 10 Cat Camels 10 Hip Extensions Benchmark Jump Rope Single Unders - 1 set of 60 reps Bodyweight Pushups - 1 set of 5 Assisted One-Legged Squat - 1 set of 6 per leg Negative Chin-Up - 1 set of 1 rep, 12 seconds During Workout Supplement: 2 scoops of Scivation XTend in 20 ounces of water Post-Workout Snack: 2 scoops of Scivation XTend in 20 ounces of water 1 protein shake *2 scoops of whey protein isolate *12 ounces of 1% dairy milk *1 tbspn of coconut oil *1/2 cup blueberries Meditation Log: Completed 10-minute meditation Lunch: 1 cup of snap peas 1 cup of baby carrots 2 chicken breast tenders Yoga: Completed 10-minute meditation Dinner: 2 chicken breast tenders 1 cup of snap peas 1 cup of fresh broccoli

New Battle Plan Monday / Wednesday / Friday: NF Academy Strength Training, Meditation. Long Walk (To Mordor!) if feasible (No excuses if non-work day) Tuesday / Thursday / Saturday: Run Training, Martial Arts Practice and Meditation Sunday: Rest Day and Long Walk (To Mordor!) Current Levels NF Academy Level: Gym Level 4 Run Training: Zombies, Run! 5k Training. Week 1, Workout 1 completed on 8/23 Meditation: use Calm app on phone for guided meditations Personal Note I may be getting rid of Personal Notes from here on out, along with the inspirational quotes. I just need a log to keep myself accountable. Having to incorporate creativity into this log - or logging how I feel during workouts/eating/running/etc. is an added effort that I end up wasting energy trying to do.

Monday, August 22nd, 2016 Sleep Log: A little over 8 hours of sleep. Still kind of wanted to sleep, but woke up feeling good! Breakfast: 4 eggs scrambled with 1/4 cup of diced bell pepper and 1/4 cup of baby kale 2 tbspns of ketchup 1/2 of a grapefruit 1 cup of green tea Fitness Log: Nerd Fitness Academy Bodyweight Level 4 - Boss Battle: Tyrannosaurus Flex Pre-Workout: Drank BSN N.O. XPLODE at 8:30 am Workout Began: 9:00 am Warm-Up 30 Seconds High Knees (I don't bother counting how many I did) 25 Jumping Jacks 10 Prisoner Squats 30 Seconds of Arm Circles (30 secs forward, 30 secs back) 10 Knee Push-Ups 10 Fence Steppers (per leg) 10 Front Leg Swings (per leg) 10 Side Leg Swings (per leg) 10 Bodyweight Lunges (per leg) 10 Cat Camels 10 Hip Extensions Benchmark Jump Rope Single Unders - 1 set of 60 reps Bodyweight Pushups - 1 set of 5 Assisted One-Legged Squat - 1 set of 6 per leg Negative Chin-Up - 1 set of 1 rep, 12 seconds During Workout Supplement: 2 scoops of Scivation XTend in 20 ounces of water Post-Workout Snack: 2 scoops of Scivation XTend in 20 ounces of water 1 protein shake *2 scoops of whey protein isolate *12 ounces of 1% dairy milk *1 tbspn of coconut oil *1/2 cup blueberries Meditation Log: Completed 10-minute meditation Lunch: 1 cup of snap peas 1 cup of baby carrots 2 chicken breast tenders Yoga: Completed 10-minute meditation Dinner: 2 chicken breast tenders 1 cup of snap peas 1 cup of fresh broccoli Tuesday, August 23rd, 2016 Sleep Log: About 6 hours of sleep. Should have gone to bed earlier. Breakfast: 4 eggs scrambled with 1/4 cup of diced bell pepper and 1/4 cup of baby kale 2 tbspns of ketchup 1 cup of herbal tea Snack: 1 protein shake *2 scoops of whey protein isolate *12 ounces of coconut milk *1/2 cup of baby kale *4 fresh strawberries Lunch: 2 chicken breast tenders 2 leaves of lettuce 2 tbspns of lite mayo 2 slices of swiss cheese Dinner: Cheeseburger (swiss cheese) with lettuce, tomato and ketchup Sweet potato fries Small tossed salad

I really want to get back into practicing marital arts on a regular basis. Unfortunately, I live in Vermont, which has very limited options for martial arts schools. However, I did find a school relatively near me that teaches a class that teaches MMA-style of martial arts and general self-defense, and I took a free class to get a feel for the kind of class they taught. I was seriously considering signing up - and I may still - but after talking with the owner of the school has cultivated a doubt I have about this particular school. When I took Tae Kwon Do classes a little under 20 years ago, I remember really enjoying the sparring done in that class. I understand that this is creating a bias in me when I'm trying to figure out how to decide if a school is right for me, and it's creating some internal dissonance. When I asked the owner of the school if sparring was something implemented in these classes, he said that there was "very little" emphasis on sparring, and gave a fairly good reasoning: (the following is his reasoning, not mine) the class aims to improve students' skills at self-defense, and sparring adjusts students to more unrealistic circumstances, because it is difficult to spar safely if you're aiming for realism. "If it's too real, it's not safe, and if it's too safe, it's not real." So here's my dilemma: do I want to be taught martial arts in order to have a venue to spar competetively, or do I want to learn realistic self-defense techniques? I've been trying to do some self-reflection to determine what I want in a martial arts class, and I keep going back and forth, so that's why I'm asking this of you: why do you practice martial arts? How does this reflect what you look for in a school? How do you know when you've found the right school?

Monday, August 1st, 2016 Sleep Log: Around 8 hours of sleep. No alarm. Was able to wake up and stay away, but was low-energy most of the day.. Breakfast: 3 eggs scrambled with 1/4 cup of diced bell pepper 2 tbspns of ketchup 1/2 of a ruby grapefruit Fitness Log: Nerd Fitness Academy Bodyweight Level 4 - Workout A Pre-Workout: Drank BSN N.O. XPLODE at 10:30 am Workout Began: 11:00 am Warm-Up 30 Seconds High Knees (I don't bother counting how many I did) 25 Jumping Jacks 10 Prisoner Squats 30 Seconds of Arm Circles (30 secs forward, 30 secs back) 10 Knee Push-Ups 10 Fence Steppers (per leg) 10 Front Leg Swings (per leg) 10 Side Leg Swings (per leg) 10 Bodyweight Lunges (per leg) 10 Cat Camels 10 Hip Extensions Circuit "Jumping Rope" - 3 sets of 30 seconds 3 sets of 10 Prisoner Squats 3 Sets of 5 Divebomber Pushups 3 Sets of 10 Ring Rows 2 Sets of Hanging Leg Raises During / Post Workout Supplement: 4 scoops of Scivation XTend in 36 ounces of water Post-Workout: 12 ounces of coconut milk 2 scoops of whey protein isolate 1/2 cup of baby kale 1/2 cup of frozen strawberries Lunch: 1 organic chicken breast 1/2 cup baby carrots 1/2 cup broccoli 1/2 of a sweet potato Dinner: 1 organic chicken breast 1/2 cup baby carrots 1/2 cup broccoli 1/2 of a sweet potato

Respawn Point - 7/17/2016 Personal Notes: So the past couple of weeks have been weird. First, I had a long weekend (Thursday - Sunday) two weeks ago when I was working with a client all weekend, and being in his company, I didn't feel an overabundance of encouragement to eat healthy, due to the client's eating habits. Thus, I ate like crap. Then I moved into my new house, which while being another Epic Quest completed, was not without its hiccups: I went the better part of two weeks without Internet or regular access to phone data, which made keeping a workout/nutrition log very difficult. However, I did start buying fresh ingredients for meals and making a lot of my own food over the last two weeks. Then, last night, I binged on Doritos and cookies after a rest day of low energy, a failed social event, and just feeling hermit-y. However, over the last two weeks, I did maintain a good workout routine, even coming home later in the day to make sure I could maintain it, and I will continue to do so. Today is my respawn point; I will make a new battle plan, incorporate some of my new disciplines, and go forward with renewed vigor and determination! FORTIFY!! Current Battle Plan Monday / Wednesday / Friday: NF Academy Strength Training, Meditation and Long Walk (To Mordor!) Tuesday / Thursday / Saturday: Zombies, Run! 5k Training, Nerd Fitness Yoga and Meditation Sunday: Nerd Fitness Yoga and Long Walk (To Mordor!) Current Levels NF Academy Level: Gym Level 3, have done both A and B exercise routines once Run Training: Zombies, Run! 5k Training. Week 1, Workout 3 completed on 7/17 Nerd Fitness Yoga: Water Series (Have done both Sessions A and B once) Meditation: Day 2 of 7 Days of Self-Esteem completed on 7/17

Wednesday, June 28th, 2016 "The accident is your training. Life is choice. You can choose to be a victim or anything else you'd like to be." - Socrates, Peaceful Warrior Sleep Log: Slept slightly better, though that may have been due to exhaustion from the previous day. Got a little over 7 hours of sleep. Woke up with upper back / neck still in pain. Starting to think I should get this looked at. Breakfast: 4 eggs scrambled with 1/4 cup of diced bell pepper 2 tbspns of ketchup 1 blood orange Lunch: 10 hot wings 1 small bag of Doritos Personal Notes: Okay, I'm starting to slip in my diet. I can try to justify it, but it all comes out sounding - in my head - like excuses. I need to get my nutrition on track. I just don't know if I'll be able to pull it off this weekend; I'm working a lot with DD clients this weekend - including several overnights, starting tomorrow - and I don't know if I'll be in an environment that will help encourage me to make those choices. Dinner: 1/2 pound of boneless hot wings Small order of waffle fries Personal Notes: Didn't work out today and ate like crap. I need to come up with a plan for turning this around, but the crappy food is fast, requires no effort, and admittedly tastes good. I feel more in control of my choices, but that doesn't mean I feel good about making the choices I am. I'm trying not to shame myself too much. Maybe, if I get through this weekend, I'll respawn Sunday or Monday to get on the good food track once again.

Tuesday, June 28th, 2016 "Ow." - Hellboy, Hellboy Sleep Log: Only a little over 6 hours of sleep. Woke up an hour before my alarm. Slept restlessly through the night - it took a while to get to sleep, and it didn't feel like restful sleep, as the pain in my neck / upper back kept me in a feeling of discomfort. Breakfast: 4 eggs scrambled with 1/4 cup of diced bell pepper 2 tbspns of ketchup 1 blood orange Snack: 5 Sumbitch cookies Personal Notes: My fiance made cookies. Now her making them didn't force me to try one, but I realized that I disregulated and overdid it as soon as I started eating them. My sweet tooth got the better of me, yet I felt in control of the decision; I simply did not enforce the willpower to not overdo it. Feeling like I'm falling - yet not - off of the wagon today. Lunch: Smoked salmon sandwich *2 pieces of whole wheat breda *Smoked salmon *Cream cheese *Red onions *Sprouts *Capers 1 bag of BBQ chips 1 large chocolate chunk cookie Dinner: 1 grass-fed burger French fries and ketchup 1 small bowl of salad 1 glass of strawberry lemonade Personal Notes: Not happy with the way I handled today. Dealt with most of the day dealing with the pain that started after yesterday's workout. Thought about trying a yoga routine to try and work out the muscles around there. Did some minor stretching, and it feels slightly better, but still not where I want it. Debating if I should take anything anti-inflammatory to deal with the pain. Unsure if I can work out tomorrow.