Approved Log My comeback cycle Log

[Quadsweep]

would love if you included some pictures of the different types of things you're doing so we can follow along easier

 

[Mobster]

•••
Ready 2 Go 2moro
•••

Working and finalising the program via my coaching app. Plugging all necessary stats into Samsung Health.

Ordered a Body Composition Scale that integrates with Samsung Health.

Won't be here for another 3 weeks though.

•••
Day 6
•••

I'll be posting soon. It's a big one. I wrote about my experience track 'n field at a Māori Boys Catholic College, more of Ben Johnson (he absolutely did have a huge impact on me) and protection of the meek.

It is a story but I have merged training gems in and amongst it all.

I hope you'll enjoy and learn from the read.

VOX

Interesting

 

[VOX]

bro that's really cool I do a lot of prayer myself

•••
Powerful
•••

Prayer is powerful indeed. Done so many times to squeeze the last reps of weights, punches, kicks, knees, elbows ...

As men and women who train with intensity there are times of pitfalls. I believe a personal who humbles themselves will reap the benefits of prayer wherever you may go!

 

[Npcclassicphysique champ]

•••
Day 6
•••

The following is my story of self-discovery, continued athletic progression, and the power of brotherhood during a tumultuous adolescence in a Catholic Māori Boys College.

I do hope you'll enjoy the read.

•••

From Day 4, writing of Ben Johnson brought back a memorable event that took place 36 years ago.

I remember being 15 years old and utterly mesmerized by Ben Johnson's chiseled physique, and dominant sprinting performances leading up, during and year's after Seoul Olympics Games 1988. His training regime seemed superhuman (insert wink here) and I was determined to emulate his speed, power, and agility. I wanted to be the fastest kid on the planet, just like my TV hero. Who could compete with The Bionic Man, anyway?

I couldn't find any information about Ben Johnson's diet at the time. However, I have carefully revisited a sample diet plan based on scientific evidence for optimal nutrition after an intense sprint session (see FCD nutrition facts).

Ben Johnson's world-record breaking times and intimidating presence on the track left me in awe. Which leads me to ...

The core of my track 'n field experience was 3½ years of solid work, attending Hato Paora College, a Māori Catholic boys' school. Our track and field coach, Father Ken Mears, a red head Irishman, taught us the training secrets to unlock explosive block speed.

The team would spend hot summer days and cold winter months before and after classes training. Watching VHS Ben Johnson footage we recorded from TV. Then applying on the field. We would spend hours upon hours researching sprinting training methods, studying explosive starting techniques, deep diving into books, journals, magazines. We was inspired, motivated, and dedicated to becoming great sprinters better athletes. I was fascinated by the concept of block speed and dedicated myself to mastering it.

Revisiting the pages of Bruce Lee's remarkable work has been a treasure trove of knowledge. With so many valuable takeaways, I'll save some of the gems for a future journal entry.

Receptive Muscle Activation

The concept of "Receptive Muscle Activation" from one his journals. He described it as a state of relaxed awareness, where the muscles are activated in response to an opponent's movement, rather than through conscious tension.

Lee emphasized the importance of developing a receptive and adaptive response, allowing the body to react naturally and efficiently to changing situations. He believed that this approach would lead to greater speed, power, and effectiveness in combat.

Some key points I've noted from Lee's writing on receptive muscle activation include:

1. Relaxation: Lee stressed the need to relax and release physical tension, allowing the muscles to respond freely.
2. Awareness: He emphasized the importance of being fully aware of one's surroundings and the opponent's movements.
3. Receptivity: Lee encouraged practitioners to cultivate a receptive state, allowing the body to respond naturally to stimuli.
4. Non-interference: He advised against interfering with the body's natural responses, instead allowing the muscles to activate and move freely.

The One Inch Punch

The RMA stimuli that Bruce Lee had harnessed allowed him to deliver a devastating punch from a short distance, showcasing the power of receptive muscle activation in martial arts.

I dreamed on it the RMA Method, and it wasn't until during 'Religious Studies' that I was enlightened to see that prayer and meditation will make me faster than Astronaut - Steve Austin. Better. Faster. Stronger.

Father Ken

Father Ken would guide me through a transformative ritual at the blocks. Myself unlocking the secrets of receptive muscle activation:

1. Invoke Divine Power: Give glory to God, and tap into the infinite energy of the universe.

2. Silence the Mind: Close my eyes, and quiet the distractions of the world.

3. Unleash Relaxation: Relax, and let go of all tension and resistance.

4. Breathe Life: Focus on my breath, and channel the vital force of existence.

5. Stillness of the Soul: Quiet my mind, and access the deepest wisdom within.

6. Visionary Focus: Visualize my goals, and manifest my desires into reality.

7. Inner Strength: Connect with my inner strength, and tap into the unshakeable core of my being.

8. Muscle Awakening: Activate my receptive muscles, and unlock the hidden potential within.

9. Energy Surge: Channel my energy, and unleash a torrent of power and speed.

10. Precision Strike: Perform with precision and speed, and achieve victory with ease and grace.

There's was always something surrounding 'The Ten Commandments' with the Priests and Nuns when it came to organising mind mapped program rituals. So much brain work even on ritalin. I'd get nose bleeds trying cement each point into a L.A. road traffic packed peanut brain.

Off Tangent - As a Christian being schooled in a 'Catholic College Death Camp!'. The bloodied fights I got myself into like this one time. I wouldn't write a prayer to Mary was a big one! Remember being passed a note to visit the 'Prefects Chambers' which means I was 'Gonna get the bash'. Saved for another journal entry.

Like, far out man! It was hard enough to focus counting to ten. After point three I was pretty much at the blocks ... head down ... 10 minutes later ...

Father Ken: 'Tekau miniti','He aha kei reira?','Ten minutes!'. 'What's happening there!?'

I know right? Father Ken an Irishman who learned my native tongue fluently. He was an amazing man!

VOX: Getting up from the blocks yelling back 'He aha te nama wha matua Ken','What's number 4 Father Ken!?'.

Father Ken: 'He aha?' perplexed 'What?'.

Father Ken asked, 'He aha?' (What's up?) with a perplexed tone. To non-Māori speakers, responding with 'What?' might seem blunt, but in the Māori language, we use pitch and intonation to convey a meaning and emotion. The word 'He aha?' can convey empathy, concern, or curiosity, depending on the pitch and inflection.

Some say Māori is tone, unlike tonal languages, the pitch and tone in Māori don't change the fundamental meaning of a word. Instead, they add nuance and context to the communication.

And what's remarkable about Māori language is its purity - there are no words for profanity or crudeness. It's a language that embodies respect, kindness, and connection.

I hope this captures the essence of the conversation and the beauty of the Māori language!

VOX: 'Nama Wha!!' , 'Numbe 4!!'.

Father Ken, I could see his face turning read at the 50 mark. I knew he was pissed ey as I was laughing. The boys made me laugh though.

Father Ken: 'Oh for the love of blessed Mary and Joseph. Go VOX put a heel on it ladơ!'.

This was him, screaming in his deep Irish accent. Father Ken, bowed legs, honestly, he looked like a leprechaun furiously jump 'n down! 'Who take a me a pot 'o gold'. Is what we would mimick behind his back.

When it was my turn at the blocks. Team Captain Eddie made a bet with the boys. For their puddings on the fatal Friday night to be. That, I'd make Father Ken lose his shit without even trying. The celebrations. Eddie got three puddings and I got one. Fair!

VOX: 'Oh Shit!' And 'Phar Lap' was out off the blocks, 'Bat out of Hell' nostalgia.

I never did become a sprinter for New Zealand as I had dreamed. Didn't have that certain gene for speed. Though I wasn't born with the speed of Flash. Learning and applying receptive muscle activation continues to influence my own martial arts and physical training to this day.

My hands became faster due to the repetitious arm pumping movements from the arduous hours on the track 'n field. Relinquishing the fact from Bruce Lee, 'The speed of hand is dependent on the quickness of the foot', ahhhh ... yer! I made that up, he didn't say that but you get my point. Right(?) No? Yes?.

"Speed may not be innate, but it can be ignited within. With dedication and perseverance, anyone can unleash their inner swiftness and leave their limitations in the dust." - VOX

Here's a simple program Father Ken Mears taught us to increase explosive power from my own personal journals.

1. Block starts: 3 sets of 10 reps, focusing on rapid acceleration from a stationary position.
2. Resistance band training: 3 sets of 10 reps, using bands to build leg strength and explosiveness.
3. Plyometric exercises: 3 sets of 10 reps, incorporating jump squats and box jumps to develop power.
4. Sprints: 3 sets of 50-meter sprints, focusing on maintaining top-end speed.
5. Strength training: 3 sets of 10 reps, targeting legs, glutes, and core.

The Dining Hall

Unfortunately, disaster struck. News broke that Ben had been banned for using illegal substance called Stanazol and my world was shattered. The Prefects, picked Senior Jeremy to start a fight with us. My team were hounded for days. Got to us eventually, as we had a mass fight in the dining hall, it was a great one too!

A team of six, sitting at our table (not designated). I was enjoying a healthy 'Fish & Chips Decker' FCD sandy. (see below for a nutritious breakdown).

And yeah ... we're at our table Friday-Night,'Fish & Chips & Eggs Night' and pudding or dessert (I like the word 'Pudding' better than dessert. Pudding sounds fattening and funny. Dessert ... meh) was rice pudding and ice-cream. Eddie and I were gathering our foils of treasures the puddings we won earlier. It was a great moment the boys refusing to hand over their puddings.

Eddie & VOX: We started the boys,'Gimme your puddings'.

Justin started crying. He was a white kid. Green eyes and hair like a pure woolly lamb. Not a one drop of Māori blood. His parents only lived down the road. They asked the College to enlist him as his father, always away for work. Wanted Justin to grow up tough.

He was our part of our team medley. We noticed he was a team player and worked 100% harder than us Polynesians, naturally born blessed and gifted athletes. He was one of us. He belonged to our brotherhood.

Eddie: 'You made the bet Justin! Slide it over' and proceeded to take his pudding'. I felt sorry for Justin but I had to turn as I couldn't stop laughing. It wasn't funny by no means but it was. You know what I mean? Or
was it an sinister act?

The laughter soon came to halt. That's when the Prefects walked in. I looked at my puddings and the FCD sandys. I was half-way into FCD one, stuffed mouth. Full of buttery goodness. Flashbacks to the savaloy episode I was fast becoming shitty! Like hot 'n spicy shitty!

They came straight to our table. Jeremy at Eddie,'Look at this f...n f...!'. Jeremy that guy! Was a 'Proper Dick!'. The dining hall, dead silent. I would say it was going down at highnoon with the tumble weeds boucing around but it wasn't. It was ...

Spring - September 30th Friday 635pm.

We were the ages of between 12-16yrs. The prefects and seniors 17-19 years of age.

My Team

(c) Edward 16 years 195cm 105kg (Shotput).
Erin 15 years 184cm 68kg (100m, 200m, Decathlon).
VOX 15 years 173cm 61kg (Decathlon).
Jason 15 years 197cm 88kg (Hurdles).
Stephen 13 years 194cm 75kg (Long Jump).
Justin 14 years 1.61cm 53kg (3000m).

Slamming down fanta making room, for the remaining half using both hands to stuff my face of Alvin & The Chipmunks proportions. Squeezing the one left FCD in the right (not before I rammed the 2 x soft sunny side up eggs from it).

Dinner was 6pm - 730pm. We would rock up 630pm because I would coach the boys Boxing, Jeet Kune Do, Judo and 'Ninja Shit!'. Secretly after tack and field or rugby training for an hour. For two years no one knew until that night.

We were ready for the smoke. But, there was two problems?

1. Mine and Eddie's foils of treasures. And ...
2. Justin.

We had to protect him, as he was forever bullied. I sled the puddings to Justin told him to grab 'em when the time was right.

Deon one of the other senior dickheads. Pressed the issue on Eddie, picked up his sandwich and slammed it into his face.

'Justin puddings!'. Instinctively we all screamed. How that came about is a mystery to me. Jason and Stephen picked him up, both sides by his arms. We all backed into the corner with Justin at the stern. Puddings cuddle by his embrace.

Eddie took the shot like a man! Mind you, Eddie was ½ Samoan. He could take hits to the head all day long. He was a brooding figure to behold on the Rugby field.

Samoans, Tongans, Tokelau, Cooks
... man ... Polynesians are born with herculean genetics or are of the Nephilim or Rephain bloodlines.

Eddie standing straight up, grabbing Deon by his throat and choked slammed him onto the table. I hadn't seen nothing like it before The Undertaker. I saw Deons soul leave his body, all the air came out and looked as if he was trying to catch a gulp of life. I was taken aback with a hint of awe and admiration for Eddie's bravery.

We had 8 minutes before the priests would make it to us from their dining room. Still reeling from administered medications by the infirmary nurse week days Ephedrine for asthma and Ritalin for ADD from 9am that day and the gas tank was good.

Action! Justin, huddled safely. We went for it. About 2-3 minutes in. I stopped to watch the boys fight. Erin darting around like a 'bee out of bonnet' stinging the seniors with Jabs + Combos, freaking hell he was lighting fast. Jason and Stephen standing over Justin straight kicks, headbutts and straights. They looked like literal Giraffes or Kung Fu Mantis Shaolin fighter's.

Eddie ... was getting beaten on bad. Erin jumped on the back of Paul who was ripping into Eddie and started the 'Sleeper Hold' which I taught the boys. When they asked how to do Brutus The Barber Beef Cake finishing move. Paul was slamming Erin hard into the walls. Then like WWE slowly watched Paul lose his battle down to one knee then two and out by 'Dreamtime'.

Deon, still looked dead. But, breathing because of his belly. He wasn't a tiny tot.

Amongst all the smoke. I heard his voice 'C...T!'. It was Star Trekked beamed right at me! Yer, it was the greatest dickhead that ever lived. Jeremy Dixon.

He lined me up for a swinging right club. I'd seen him knock out a few on the rugby fields with it.

He was 176cm 84kg 18 years old. I braced, closed my eye's. Father Ken: 'Oh for the love of blessed Mary and Joseph. Go VOX put a heel on it ladó!'.

With eyes wide open. I lowered my centre and slammed a straight right to the ding-ding! A reenactment! In the iconic scene from "Fist of Fury", Bruce Lee's character, Chen Zhen, delivers a swift and powerful punch to that of his victim, Suzuki.

Yer, that punch has become one of the most memorable moments in martial arts cinema, showcasing Bruce Lee's speed, power, and technique.The facial expression of anguish and justified hatred.

The FCD sandy was still in my right hand at time of execution. I looked up at Jeremy his face was screaming. Eye's watered. Duck pouted lips squeezing out whatever forms of life he had left in the bean bags.

From out of the blocks. Generating a mass amount of power from the lunge squat position I found myself in from the groin strike. I flew up with a 'switch left Tiger Knee Uppercut'. I finished him with a right hook from orthodox. I like to believe my the grip on my FCD was what gave me the KO victory! 'Lights Out' Jeremy was KO'ed for the count. I didn't feel any impact at all. It was like I punched a pillow. 'Waaahhhhh' was my cry 'The facial expression of anguish and justified hatred'. '(See photo .3)

Looked back at Justin gave him the thumbs up! His returned look back, was of anxiety. I could tell he wanted to help. I motioned to him to stay put and yelled,'Protect the puddings!'. I was laughing letting him know everything will be peachy.

Stuffed FCD number two down the hatch. Proceeded to perform a flying side kick jumping off a chair and then the table 'Jackie Chan' style, into the filthy few attacking Eddie and now Erin.

All I could remember, thereafter was things weren't going our way, there was too many of them. Eddie swollen right eye, used the wall to get back up to his feet. He looked over to me, smirked because I taught him the technique 30mins before. Reversed turned, again Eddie performed a deep squat. BOOM. Choke-Hold slammed the dude. The Undertaker would be dead from it. Eddie was on fire!

Erin was tiring out. I did tell him to stop smoking as he was asthmatic too. His hand reached into his pocket drawing the holy grail of life. The inhaler asthma pump. Erin hands scrambling to get a hold of it.

One ... Two ... Three esh esh esh was the sound of the inhaler. I don't know if it's a placebo effect or whatever the hell is in that cannister. It was like watching a resurrection but laced to the 9's on coffee & sugars.

Stephen and Jason brothers were still hanging on. I on the other hand and the both of them free, was having fun but gassing out too!

Erin chucked the inhaler to me. Freaking heck, missed that one! Sliding to Justin.

Like some stories, there was light at the end of the tunnel. That kid Justin. Mustered up the strength from goodness knows where? Forking the feet and shins of the seniors. Which actually did help Stephen and Jason.

Finally, the Priests came. Five of us ended up in the infirmary Justin, he was safe and that was all that mattered. He came in the next morning with mine and Eddie's treasures of pudding. We both gave the boys theirs back. Watching Eddie handing Justin's pudding back to him. Made me cry. It was a very touching moment.

No matter Ben Johnson was still our hero,'For Ben' I bellowed holding up the bowl of rice custard pudding with melted Neapolitan ice-cream.

'FOR BEN THE FASTEST MAN ON EARTH' the rest holding up their puddings in salute.

The six of us ate our puddings reliving the night before laughing with sore jaws and ribs. Poking fun at each other.

Stephen: 'Bro, you were boiling your eyes out like a baby!' ... hahahaha pointing at Justin.
Justin: 'I'm white and I was scared'.

Jason: 'Shuddup Stephen. You shit your pants!'

Stephen: 'F...n did not. It was a nervous fart. I was scared too!'.

The Team: bahahahaha

We channeled negative energy into training even harder. I focused on developing my physical performance, pouring every ounce of sweat and determination into becoming the best version of myself. I knew I couldn't control what others thought, but I could control my own work ethic and dedication.

Looking back, I realize that Ben Johnson's legacy taught me valuable lessons about perseverance, hard work, brotherhood and staying true to myself. Even though he fell from grace, his impact on my life remained. I continued to chase my dreams, and though I may not have become the fastest kid on the planet, I became a formidable 'Prize-Fighter' in my own right. And for that, I'll always be grateful to Ben Johnson, my childhood sprinting Jamaican/Canadian hero.

Comparison of the bio stats of Ben Johnson and Usain Bolt:

Height and Weight

- Ben Johnson: 5 ft 9.5 in (177 cm) and 165 lb (75 kg) ¹
- Usain Bolt: 6 ft 5 in (196 cm) ² ³ ⁴

It's worth noting that Usain Bolt is significantly taller than Ben Johnson, standing at 6 foot 5 inches. Today, Ben still has me in awe.

Age When They Won Gold

- Ben Johnson: 26 years old when he won gold at the 1988 Seoul Olympics, but was later stripped of his medal due to a doping scandal ¹
- Usain Bolt: 21 years old when he won gold at the 2008 Beijing Olympics ³

Gold Medals

- Ben Johnson: 1 gold medal at the 1985 World Indoor Championships, 1 gold medal at the 1986 Goodwill Games, and 1 gold medal at the 1986 Commonwealth Games ¹
- Usain Bolt: 9 gold medals at the Olympics Games ³

Other Achievements

- Ben Johnson: Held the title of the world's fastest man during the 1987-88 season, breaking both the 100m and 60m indoor World Records ¹
- Usain Bolt: First sprinter since Don Quarrie to hold both 100 m and 200 m world records ⁴

Fish + Chips + Eggs & Fanta

Here's an approximate calculation of the calories and macronutrients.

Battered Fish (300g)

- Calories: 540
- Protein: 35g
- Fat: 24g
- Carbohydrates: 40g

2 Scoops of Chips (approx. 200g)

- Calories: 320
- Protein: 4g
- Fat: 16g
- Carbohydrates: 40g

4 Slices of Bread

- Calories: 240
- Protein: 8g
- Fat: 4g
- Carbohydrates: 40g

8 Tablespoons of Butter (approx. 112g)

- Calories: 800
- Protein: 0g
- Fat: 92g
- Carbohydrates: 0g

2 Slices of Cheese (approx. 60g)

- Calories: 140
- Protein: 10g
- Fat: 12g
- Carbohydrates: 0g

4 Large Eggs

- Calories: 280
- Protein: 24g
- Fat: 20g
- Carbohydrates: 0g

1L of Fanta

- Calories: 420
- Protein: 0g
- Fat: 0g
- Carbohydrates: 108g

Total

- Calories: 3340
- Protein: 81g
- Fat: 168g
- Carbohydrates: 228g

Here is an approximate calculation of the macronutrients and calories for the rice custard bake and ice cream:

Rice Custard Bake (350g)

- Calories: 420
- Protein: 10g
- Fat: 20g
- Carbohydrates: 55g

2 Scoops of Ice Cream (approx. 200g)

- Calories: 340
- Protein: 6g
- Fat: 24g
- Carbohydrates: 40g

Total

- Calories: 760
- Protein: 16g
- Fat: 44g
- Carbohydrates: 95g

Please note that these values are approximate and may vary depending on specific ingredients and their brands used.

Here's a breakdown of the macronutrient ratios:

- Carbohydrates: 55%
- Protein: 8%
- Fat: 37%

This dessert is high in calories, carbohydrates, and fat, making it a treat that should be consumed in moderation. I never did I would annihilate that 'forsaken damned pudding.'

This meal is high in calories, fat, and carbohydrates, and may not be suitable for everyone's dietary needs. But, it sure was for me after 2½ hours of track 'n field.

Please note that these values are approximate and may vary depending on specifics. When it comes to laying on the butter on the soft fresh gluten packed white bread, however. Your cholesterol levels will be fine. So consume with extreme caution!

CHALLENGE CYCLE

Sixth Day!

1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.

 Cycle:

️ Nil

Supplements:

️ Nil
Medication.

Workout:

Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats.

I'm really enjoying the easy workouts. Leading up to September 9th, 2024.

Meals:

Super Shake

Total Macros:

- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g

Note:

See Day 2 for Full Nutritional Information.

Meal 1:

'Bone Broth Soup' with 200g of vegetables:

Total (with approx. 400ml of soup broth):

- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g

Macronutrient Breakdown:

- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%

Note:

See Day 2 for Full Nutritional Information.

not sure I'd put bruce lee and ben on the same level but you make good points about them
they had a tough mental fortitude and thats what counts @VOX

 

[VOX]

not sure I'd put bruce lee and ben on the same level but you make good points about them
they had a tough mental fortitude and thats what counts @VOX

•••
Be Water
•••
“Adapt what is useful, reject what is useless, and add what is specifically your own.”
― Bruce Lee

Bruce Lee was known for his speed, fluid, adaptable, and holistic approach to martial arts, while Ben Johnson was a pure power sprinter with a focus on speed and strength. Separate levels of athleticism

I took what was useful from The Book of Jeet Kune Do. Therefore found the answer to relaxation. Remember, I was only 15 year's and I figured it out myself.

 

[LevButlerov]

•••
Be Water
•••
“Adapt what is useful, reject what is useless, and add what is specifically your own.”
― Bruce Lee

Bruce Lee was known for his speed, fluid, adaptable, and holistic approach to martial arts, while Ben Johnson was a pure power sprinter with a focus on speed and strength. Separate levels of athleticism

I took what was useful from The Book of Jeet Kune Do. Therefore found the answer to relaxation. Remember, I was only 15 year's and I figured it out myself.

its fair, speed is key but Bruce had a huge chip on shoulder though he was a legend

 

[RoySimpson]

Awesome log right here!!

 

[ballin2504]

That’s one hell of an update lol

 

[VOX]

•••
Day 7
•••

Reflection

September 2-8, 2024.

A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.

This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.

I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.

As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.

I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.

Spelt & Kemut Flatbread

This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.

If you spread pumpkin first, and then meat... 'So yummy...' is saying ... 'So yummy' is that a cool thing to say today? Yummy?

The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.

By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.

The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!

Give it a try and see the difference for yourself.

5K CHALLENGE: JOURNAL LOG

Seventh Day!

1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.

 Cycle:

️️ Nil

Supplements:

️️ Nil
Medication.

Workout:

Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.

Meal Preparation Day:

Fasting 24hrs through to Monday 8th of September, 2024.

Meal Preparation 1:

Grass-Fed Bone Broth Soup' with 750g of meat.

Total (with approx. 400ml of soup broth):

- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g

Note:

See Day 2 for Full Nutritional Information.

Meal 2:

Spelt and Kamut Flatbread with 3 eggs.

Servings: 6-9 slices

Macros per serving (approximate):

- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g

Note:

See Day 2 for Full Nutritional Information

 

[Tiger Salman Khan]

•••
Day 7
•••

Reflection

September 2-8, 2024.

A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.

This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.

I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.

As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.

I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.

Spelt & Kemut Flatbread

This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.

If you spread pumpkin first, and then meat... 'So yummy...' is saying ... 'So yummy' is that a cool thing to say today? Yummy?

The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.

By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.

The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!

Give it a try and see the difference for yourself.

5K CHALLENGE: JOURNAL LOG

Seventh Day!

1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.

 Cycle:

️️ Nil

Supplements:

️️ Nil
Medication.

Workout:

Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.

Meal Preparation Day:

Fasting 24hrs through to Monday 8th of September, 2024.

Meal Preparation 1:

Grass-Fed Bone Broth Soup' with 750g of meat.

Total (with approx. 400ml of soup broth):

- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g

Note:

See Day 2 for Full Nutritional Information.

Meal 2:

Spelt and Kamut Flatbread with 3 eggs.

Servings: 6-9 slices

Macros per serving (approximate):

- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g

Note:

See Day 2 for Full Nutritional Information

@VOX meals looks good........

 

[Eddie Haskell]

•••
Day 7
•••

Reflection

September 2-8, 2024.

A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.

This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.

I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.

As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.

I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.

Spelt & Kemut Flatbread

This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.

If you spread pumpkin first, and then meat... 'So yummy...' is saying ... 'So yummy' is that a cool thing to say today? Yummy?

The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.

By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.

The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!

Give it a try and see the difference for yourself.

5K CHALLENGE: JOURNAL LOG

Seventh Day!

1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.

 Cycle:

️️ Nil

Supplements:

️️ Nil
Medication.

Workout:

Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.

Meal Preparation Day:

Fasting 24hrs through to Monday 8th of September, 2024.

Meal Preparation 1:

Grass-Fed Bone Broth Soup' with 750g of meat.

Total (with approx. 400ml of soup broth):

- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g

Note:

See Day 2 for Full Nutritional Information.

Meal 2:

Spelt and Kamut Flatbread with 3 eggs.

Servings: 6-9 slices

Macros per serving (approximate):

- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g

Note:

See Day 2 for Full Nutritional Information

@VOX honestly you have amazing food your food prep and bread is like #1 on EVO now, you're even beating @Boxcutter who has the hottest meals

 

[VOX]

@VOX honestly you have amazing food your food prep and bread is like #1 on EVO now, you're even beating @Boxcutter who has the hottest meals

•••
FUIYOH!
•••

 

[VOX]

•••
Day 13
•••

Week 2 Reflection: Embracing Unpredictability

The past week has been hectic. I'm no stranger to life's unpredictability disrupting my fitness plans. Last Sunday afternoon and even, though I applied for leave specifically for the challenge. I received an unexpected call back to work, derailing my 4-month break plans.

With only 14 hours to prepare, I had to adapt quickly to demanding DIDO 12-hour shifts, spring heat, and a 1-hour drive each way. I had to act and think quickly to prioritize my conditioning, mobility, flexibility, and calisthenics.. Eureka... !

Fartlek - Green / Blue Zone

Fartlek training, alternating between walking and sprinting. Specifically, I'll be doing post-to-post walk-sprint intervals:

- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
- Repeat the pattern.

This 30-minute, 4-week plan (Mondays and Fridays/Saturdays) will help me build endurance, increase fat burning, and develop speed. If I feel good on the given day, I increase the volume to maximize progress.

On the same day, I'll incorporate movement preparation, 50x50x50x40 exercises and recovery blocks.

Tuesdays, Thursdays, and Saturdays are my rest days, allowing me to recover between sessions.

Nutrition Foundation

My nutrition plan is built around:

- Bone broth soups in 3 thermal flasks for on-the-go, collagen, joint health and recovery.
- Kemut, and Spelt bread for sustained energy.
- Vegetables for essential vitamins, fiber, and antioxidants roasted from the cafeteria.
- Trail Mix and banana bread.
- Electrolyte sachets to stay hydrated.

R & D Impression

I'm thoroughly impressed with the products' quality and effectiveness. My (R) Shoulder is slightly on the mend, and I can feel the improvement. As I said in previous posts. I'll continue administration of NPP alone and start the Wolverine Healing Therapy program week 12.

Going into this cycle. I had major concerns losing weight at a steady rate while on NPP. But, goodness gracious me. The R & D Primobolin is playing major a role in my weight loss journey. The Primobolin chambered with the Sustanon is smooth too. I'm so very happy with my progressive transformations and my mental state of confidence is slowly increasing too. Which only means the Sustanon is working a treat.

I mean 51 year's old and by the end of the challenge. I'm going to look ridiculous!

Supplements

See beginning 'My 5k Comeback Log Cycle: Supplements.'

Plus the addition of Coenzyme Q10 as I'm taking Rosuvastatin 10mg everyday.

Research suggests Coenzyme Q10:

1. Reduces muscle pain and weakness: CoQ10 helps mitigate muscle-related side effects of statins.
2. Energy production: CoQ10 supports energy production in cells, which can be impaired by statins.
3. Antioxidant properties: CoQ10 protects against oxidative stress and inflammation, which can be increased by statins.
4. Cardiovascular health: CoQ10 supports heart health, which is already a focus of statin therapy.
5. Potential cholesterol-lowering enhancement: Some research suggests CoQ10 may enhance the cholesterol-lowering effects of statins.

Medication

1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.

DIDO Schedule

Adjusted for the 5k Challenge. This in itself is challenging.

1. 215am Wake Up.
2. 215am Weekly Weight Check-in: 81.8kg.
3. 220am Water 500ml with 2 tsp ¹Cayenne Pepper.
4. 230am Devotional.
5. 245am Be Still (Meditation).
6. 3am ²DBM.
7. 305am Full-Body Dynamic Stretching.
8. 315am Kazan Japanese Method.
9. 315am Workout.
10. 345am Myofascial Foam Rolling.
11. 4am Shower.
12. 420am Meal 1.
13. 5am Drive to work.
14. Snacks.
15. Midday DBM.
16. 1210pm Meal 2.
17. Snacks.
18. 7pm Meal 3.
19. 745 Be Still Meditation.
20. 8pm Bed.

Tuesdays, Thursdays, and Saturdays. I wake up 345am.

¹. A wake up call for the internal organs.
². Diaphragmatic Breathing Method.

Conclusion

I'll be adding Coenzyme Q10 to the supplement range because of the Rosuvastatin 10mg everyday. Obviously, I need Coenzyme Q10 for the rest of my life but I keep forgetting.

I've ordered a 'Body Composition Scale' from Temu. Damn Temu is contagious!

I'll be testing the new smartwatch integration for my branded app this week. That's exciting.

I've also organised 'My Comeback Log' templates for posts in advance too, as I'm back-seat driver this week! Yay!

 

[Npcclassicphysique champ]

•••
Day 13
•••

Week 2 Reflection: Embracing Unpredictability

The past week has been hectic. I'm no stranger to life's unpredictability disrupting my fitness plans. Last Sunday afternoon and even, though I applied for leave specifically for the challenge. I received an unexpected call back to work, derailing my 4-month break plans.

With only 14 hours to prepare, I had to adapt quickly to demanding DIDO 12-hour shifts, spring heat, and a 1-hour drive each way. I had to act and think quickly to prioritize my conditioning, mobility, flexibility, and calisthenics.. Eureka... !

Fartlek - Green / Blue Zone

Fartlek training, alternating between walking and sprinting. Specifically, I'll be doing post-to-post walk-sprint intervals:

- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
- Repeat the pattern.

This 30-minute, 4-week plan (Mondays and Fridays/Saturdays) will help me build endurance, increase fat burning, and develop speed. If I feel good on the given day, I increase the volume to maximize progress.

On the same day, I'll incorporate movement preparation, 50x50x50x40 exercises and recovery blocks.

Tuesdays, Thursdays, and Saturdays are my rest days, allowing me to recover between sessions.

Nutrition Foundation

My nutrition plan is built around:

- Bone broth soups in 3 thermal flasks for on-the-go, collagen, joint health and recovery.
- Kemut, and Spelt bread for sustained energy.
- Vegetables for essential vitamins, fiber, and antioxidants roasted from the cafeteria.
- Trail Mix and banana bread.
- Electrolyte sachets to stay hydrated.

R & D Impression

I'm thoroughly impressed with the products' quality and effectiveness. My (R) Shoulder is slightly on the mend, and I can feel the improvement. As I said in previous posts. I'll continue administration of NPP alone and start the Wolverine Healing Therapy program week 12.

Going into this cycle. I had major concerns losing weight at a steady rate while on NPP. But, goodness gracious me. The R & D Primobolin is playing major a role in my weight loss journey. The Primobolin chambered with the Sustanon is smooth too. I'm so very happy with my progressive transformations and my mental state of confidence is slowly increasing too. Which only means the Sustanon is working a treat.

I mean 51 year's old and by the end of the challenge. I'm going to look ridiculous!

Supplements

See beginning 'My 5k Comeback Log Cycle: Supplements.'

Plus the addition of Coenzyme Q10 as I'm taking Rosuvastatin 10mg everyday.

Research suggests Coenzyme Q10:

1. Reduces muscle pain and weakness: CoQ10 helps mitigate muscle-related side effects of statins.
2. Energy production: CoQ10 supports energy production in cells, which can be impaired by statins.
3. Antioxidant properties: CoQ10 protects against oxidative stress and inflammation, which can be increased by statins.
4. Cardiovascular health: CoQ10 supports heart health, which is already a focus of statin therapy.
5. Potential cholesterol-lowering enhancement: Some research suggests CoQ10 may enhance the cholesterol-lowering effects of statins.

Medication

1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.

DIDO Schedule

Adjusted for the 5k Challenge. This in itself is challenging.

1. 215am Wake Up.
2. 215am Weekly Weight Check-in: 81.8kg.
3. 220am Water 500ml with 2 tsp ¹Cayenne Pepper.
4. 230am Devotional.
5. 245am Be Still (Meditation).
6. 3am ²DBM.
7. 305am Full-Body Dynamic Stretching.
8. 315am Kazan Japanese Method.
9. 315am Workout.
10. 345am Myofascial Foam Rolling.
11. 4am Shower.
12. 420am Meal 1.
13. 5am Drive to work.
14. Snacks.
15. Midday DBM.
16. 1210pm Meal 2.
17. Snacks.
18. 7pm Meal 3.
19. 745 Be Still Meditation.
20. 8pm Bed.

Tuesdays, Thursdays, and Saturdays. I wake up 345am.

¹. A wake up call for the internal organs.
². Diaphragmatic Breathing Method.

Conclusion

I'll be adding Coenzyme Q10 to the supplement range because of the Rosuvastatin 10mg everyday. Obviously, I need Coenzyme Q10 for the rest of my life but I keep forgetting.

I've ordered a 'Body Composition Scale' from Temu. Damn Temu is contagious!

I'll be testing the new smartwatch integration for my branded app this week. That's exciting.

I've also organised 'My Comeback Log' templates for posts in advance too, as I'm back-seat driver this week! Yay!

cq10 nice addition lets see how it goes @VOX
not sure on the comp scales from temu they usually bad quality but lest see

interesting update bro

 

[stevesmi]

wow this is an amazing update, i like how you time things its great discipline

 

[Mobster]

I've said no to those kinds of call backs. Fk 'em

 

[zedhed]

Bruce Lee was the best a shame we lost them too young

 

[caligirl85]

yeah Bruce Lee's son also died horrible

 

[Shrine]

definitely good point about different athleticism

 

[Shrine]

nice spiritual updates I get what you're coming from