domingo rogers » Health and Fitness

100DTD Challenge (Physical Day 4)

Domingo — Thu, 17 Sep 2009 03:14:55 +0000

Tang Soo Do

Regular width Push-ups: 3 Sets of push-ups (8, 7, 6)

In tonight’s two, 1 hour classes, we concentrated on stances, blocks, and perfecting the power of our kicks. We also worked on forms and Master Marsh really stressed how important the basics are. It really hit home how simply the practice of many of the fundamentals of Tang Soo Do can be practiced in small ways at the office, home, and school for myself and for the boys.

I’m really looking forward to improving in Tang Soo Do and other sports as I get ripped and build muscle and developing explosive power!

100DTD Challenge (Physical Day 4) is a post from: domingo rogers

Day 2 and 3 – 100DTD Challenge (Physical)

Domingo — Wed, 16 Sep 2009 03:56:44 +0000

Day 2 Walked/Ran with Kelly. She improved her time by 1 second. I did 6 sets of push-ups (20,12,7) in regular and wide positions. Also did 100 crunches.

Day 3

Leg raises 6 inches off the floor (3 sets – one minute each)
5 sets of frog stand for 30 or more seconds
Standing Dumb-bell curls: 3 sets of 15 @20lbs
Pull-ups: 3 sets of 5 (parallel, wide, close)

Day 2 and 3 – 100DTD Challenge (Physical) is a post from: domingo rogers

5K Race Times – Day 3 of 100DTD Challenge (Physical)

Domingo — Fri, 21 Aug 2009 04:13:50 +0000

Tonight I decided to set out and “officially” record my 5K time as a benchmark for me to improve upon. My route is right in my neighborhood and is according to Google Maps just over 3.1 miles.

My time was 27:04 Compared to when I last timed myself at 17:26 I have a lot of ground to make up, but compared to what I am seeing on some of the races I am looking at running in 27:04 is a respectable benchmark that will only improve as I train over these next 90+ days. My source for this information comes from the following three sites:

Runner’s World
2009 Cary Road Race Results
Festival Of Races – National Cherry Festival (results for Males age 30 are below)

1520

Adam

Beers

Traverse City

M 30-34

26:57

29:06

637

421

47.9%

1890

Tim

Dehr

Ann Arbor

M 30-34

31:05

32:02

1058

572

41.6%

2186

Curtis

Hansen

Traverse City

M 30-34

23:34

24:04

328

252

54.8%

931

Philip

Jones

La Plata

M 30-34

20:55

21:27

147

122

61.8%

1760

Matt

Myers

Traverse City

M 30-34

20:52

20:59

141

117

61.9%

1223

Bob

Robke

Dexter

M 30-34

35:21

37:40

1417

684

36.5%

1960

Adam

Scripps

Traverse City

M 30-34

26:24

27:07

578

392

48.9%

2213

Josh

Standfest

Traverse City

M 30-34

26:13

27:03

551

379

49.3%

1604

Darryl

Thompson

Stratford

M 30-34

25:32

28:11

488

353

50.6%

Festival Of Races – National Cherry Festival (results for Males age 31 are below, which will be the age that I will be when I run the race for the first time)

2241

Aaron

Andres

Spring Lake

M 30-34

20:07

20:17

100

64.4%

1698

Aylwyn

Bromhead

Houston

M 30-34

28:45

31:05

827

498

45%

2084

Brian

Burch

Holland

M 30-34

27:35

28:32

703

444

46.9%

1998

Matt

Classens

Traverse City

M 30-34

28:46

31:01

829

499

45%

698

Joshua

Delamater

Howard City

M 30-34

22:35

23:20

264

206

57.3%

874

Daniel

Heitzmann

Ypsilanti

M 30-34

23:30

24:30

322

248

55.1%

1132

Corey

Northrop

Weidman

M 30-34

21:01

21:38

150

125

61.6%

2392

Jason

Owens

Rockford

M 30-34

31:51

34:53

1151

604

40.7%

1954

Jason

Plowman

Empire

M 30-34

26:12

26:47

549

378

49.4%

2162

Chris

Street

Traverse City

M 30-34

27:07

28:58

655

427

47.8%

2329

John

Vandeguchte

Belmont

M 30-34

25:12

26:19

445

323

51.4%

2389

Shane

Vandekerkhof

Traverse City

M 30-34

23:20

24:10

315

242

55.5%

1419

Max

Warner

Maple City

M 30-34

19:27

19:34

66.6%

After running I spent a good 15-20 minutes in static stretches as I know I needed it.

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

Food: Breakfast was 1 bowl of Golden Grahams with a glass of V8 fruit juice. A cup of coffee in the morning at work. Lunch was a Claim Jumper frozen meal of chicken alfredo with water. I had a snack of jalapeno chips at work and more water. Dinner was chicken chow mien, with crunchy noodles and I also had a large bowl of Japanese rice seasoned with regular soy sauce (not low sodium) and Japanese rice seasoning. Oh, and I’m hungry again!

Rating of my day (5 star scale): 3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great 5k run!

Something to improve upon: Getting more limber

Oh and in closing here are the images of what I am striving to improve upon:

5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

Day 2 of 100DTD Challenge (Physical)

Domingo — Thu, 20 Aug 2009 03:50:31 +0000

Tang Soo Do night!

Regular width Push-ups: 2 sets of 30

Plank for: 1 minute

Dynamic standing stretches: side and front

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

This class we concentrated on back stances, front stances, reverse punches, inside outside blocks and round house kicks. Worked on new forms as well.

Food: Breakfast was 1 bowl of Post raisin cereal. Lunch was one serving of taco salad (leaf lettuce, white corn chips, lean ground beef with taco seasoning, Mexican shredded cheese, and Italian dressing. 3rd meal was a small amount of tuna helper. 4 meal was worst of the day: 12 Oven baked chicken fingers.

Regarding beverages: 1 cup of coffee in the morning, one Mountain Dew, and water through out the day.

Rating of my day (5 star scale): 3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great Tang Soo Do class.

Something to improve upon: Get serious about doing Tang Soo Do for life!

Day 2 of 100DTD Challenge (Physical) is a post from: domingo rogers

Day 1 of 100DTD Challenge (Physical)

Domingo — Wed, 19 Aug 2009 04:33:21 +0000

Standing Dumb-bell curls: 3 sets of 15 @20lbs

Regular width Push-ups: 4 sets of 15

In-side width Push-ups: 2 sets of 15

Crunches: 4 sets of 25

Pull-ups: 3 sets of 3

Food: Here is a classic fail. 2 meals today. Meal 1 = 1 cheese sandwich with a small amount of meat and some crackers. Meal 2 = two servings of taco salad (leaf lettuce, white corn chips, lean ground beef with taco seasoning, Mexican shredded cheese, and Italian dressing. Yes I’m hungry but I am ignoring the fact that my body wants food. Once again classic fail.

Regarding beverages: 1 cup of coffee in the morning and water through out the day.

Rating of my day (5 star scale): 2.5

Highlight: I worked out for an hour even though I didn’t want to after coming home at 11pm at night.

Day 1 of 100DTD Challenge (Physical) is a post from: domingo rogers

100DTD Challenge(s)

Domingo — Tue, 18 Aug 2009 04:03:54 +0000

There are a lot of changes that are going to be taking place within our family over the next week and with those changes are new challenges. Being one to never back down from a good challenge, I’m doing one better and committing to a personal challenge that starts today while helping the kids go back to school and transitioning to no kids at home during the day! Thus begins what I have coined the 100DTD Challenge (100 Days to Dynamically…). My 100DTD Challenge(s) are:

100DTD Change My Body

Here I am committing to:

Working out 1 hour a day every day – no excuses

My goals:

Build applied strength
Increase flexibility
Put on muscle mass

100DTD Change My Spiritual Life

Here I am committing to:

Spending a half hour to 1 hour a day in reading the Bible and prayer

My goals:

Build Spiritual strength
Seek God’s will in earnest
Grow closer to my Savior and Creator

You will be able to follow my progress on my 100DTD Change My Body and my 100DTD Change My Spiritual Life. This will be for my benefit so I can see where I am making progress and where I can do better. For both Categories comments are welcomed and appreciated!

For my 100DTD…Change My Body I will be recording my workouts and the food that I eat every day. I’m leaving this very open ended because I am not doing a lot of planning on what workouts I am doing as to not use it as an excuse for not working out. Suffice to say I will be running, weight lifting, rock climbing, stretching, and practicing Tang Soo Do. My food recordings starting out will be as precise as possible but I’m not going to get crazy and get all nutritional or anything! That’s not the way I eat – I eat basically what I want in moderation and this is what will be recorded. I will also be posting a beginning picture and a picture on day 101.

For my, 100DTD Change My Spiritual Life, I will be recording the passage of scripture that I read and any source material, whether online or as a physical book/article. Here again I am being very open ended because if I plan this out to much I am probably fall into the excuse of not engaging in a meaningful time of focus on the Word and in prayer. I plan on providing links to as much as possible on the on my Spiritual food as well.

All of these posts will not be announced through Facebook, Twitter, or FriendFeed. I do encourage you to follow my progress and to comment on my 100DTD Challenge(s).

Want to join me on a similar journey? Go to: http://100dtd.ning.com/ and sign up for FREE! Together we can achieve more!!

100DTD Challenge(s) is a post from: domingo rogers

Friday, the 6th of March

Domingo — Fri, 06 Mar 2009 18:49:00 +0000

I was planning on riding into work today since it was supposed to be very nice. But with my working at AE today it didn’t make sense to do so.

Since I have a dentist appointment on Monday, working at AE on Tuesday, Thursday, Friday, and doing Tang Soo Do on Wednesday it does not look like I’ll be riding at all next week. *Sigh

Oh well…making the owners of the fuel companies richer

Friday, the 6th of March is a post from: domingo rogers

Tuesday, the 25th of November

Domingo — Tue, 25 Nov 2008 12:51:00 +0000

Rode into day and it was actually very nice for a late fall morning. It had rained last night and very early this morning but the clouds had already pretty well scattered by the time I began my commute. Weather report said that it was 42 degrees but felt like 40 degrees Fahrenheit and I would agree.

Tuesday, the 25th of November is a post from: domingo rogers