A week example of my CST Blog

[FooFighter]

Monday May 23, 2005AD

Today I am planning the Double Density Program with 15ers doing mills and then 45er doing order+grinding up+squat.

7:00am

1. MHP Macrobolic Drink
2. Two pills of GNC Multi: Ultra Mega Gold without Iron

9:00

Warrior Wellness™ II

11:00am

1. Muscle Milk

2:00pm Clubbell® CST Session with the 15ers

One serving of MHP Trac Creatine

Location: Work

Energy: 9

Exertion: 3

Discomfort: 1

Technical: left= 7, right=7

Rest: 30 secs or less

Reps completed: (17x6)X2

Sets Completed: 17X2

Exercise: Mills

Performance Goal: 17 Sets of 6 Reps in 17 Mins

Sensations: A little sweat, hands were wqrmsn and pumped.

Feelings: Control, fluid, stable; it was cake.

Images: n/a

Thoughts: Left side I did it in 11:45 min/ right side I did it in 12:40 min

Questions: n/a

3:00pm

1. Halah Chicken Rice platter

6:00pm Clubbell® CST Session with the BRUISER

One serving of MHP Trac Creatine

Location: Work

Energy: 9

Exertion: 7

Discomfort: 5

Technical: left= 6-7, right=6-7

Rest: 40 secs or less

Reps completed: left grip (6X5, 14x2)/right grip (20X2)

Sets Completed: 20X2

Exercise: Order+squat+touch press

Performance Goal: 20 Sets of 5 Reps in 20 Mins (i tried it and it was too hard so I changed it to 20 sets of 2 Reps in 20 mins

Sensations: Heavy Sweat, Heavy breathing, hands were burning.

Feelings: Complex, flow, and challenging.

Images: n/a

Thoughts: I started trying with left grip 20 sets of 6, but after the 6 sets, I was dying and changed it to 20 sets of 2 reps as the performance goal. I shall work out to 20 sets of 5 reps. Left side took (20:48 sec) and right side took (18:45min)

Questions: n/a

7:00pm Post work drink

1. MHP Macrobolic Drink

9:00pm

1. Three Beef Tacos

11:00pm Pre Bed Time Dietary Supplement

1. MHP Probolic-Sr: Two scoops with milk

Tuesday May 24, 2005

6:00am CST SESSION

1. Warrior Wellness™ II

7:00am Breakfast

1. Two scoops of UP YOUR MASS with water
2. Two pills of GNC Multi: Ultra Mega Gold without Iron

9:30am

1. Two scamble eggs with cheese sandwich on Whole wheat toast

2:00pm CST Performance Breathing™ in Motion

1. Two pills of MHP's Take Off

Interval training on treadmill. 20 mins plus 5 mins of cool down. One min interval of 4.5 and 6.5
Exertion: 4
Discomfort: 4
Technical: 8
Energy: 9
Sensations Body Sweat, burning in quads, light headed afterward, increase breathing and heart rate.
Feelings:Control, Grooving, Flow, and Peace. Unity in my breathing and structure and movement.
Thoughts: This session helped me release and remove lactic acid in my legs from previous Clubbell® training.
Images: n/a
Questions: n/a

2:30pm

1. Muscle Milk Premade protein Drink

5:00pm

1. Myofasical Release techniques using Clubbells®
2. Prime your Energy drills.
(My quads are sore!) LOL.

7:45pm Dinner @ "Bond St" Restaurant 6 Bond Street NYC 212-777-2500
(My last dinner with my girlfriend before she leaves for vacation. The Restaurant was nice and very yuppie. Hey, she picked it and not me. )

1. The New York Strip Streak

11:00pm Pre Bed Time Dietary Supplement

1. MHP Probolic-Sr: Two scoops with milk

I rubbed on SuperBlue (www.bluestuff.com) on my quads to relax and erase the pain in my quads. Work wonders!!! Depending on how I feel tomorrow, I will attempt a double density workout.

[FooFighter]

Wednesday (hump day for most, but not for me) May 25, 2005AD

It is currently 10:55pm and I just got home from work. Busy week due to the holiday coming next week. My quads were sore this morning, but it got better throughout the day through training. I thought about not doing the double density, but then I had a small talk with my girlfriend this morning about mythology and heroes. Mythic heroes are great because they suffer not for themselves alone but they suffer for a greater cause. To be a hero in my own life (what better cause then Me?), then I must transcend discomfort lttle a bit, especially the inner pansy voice who doesnt want to see the inner hero in me win. Today I was a hero.

6:00am

1. Warrior Wellness™ II
2. Two pills of GNC Multi: Ultra Mega Gold without Iron

8:30am

1. Two scamble eggs and cheese sandwich on whole wheat Toast

11:00am

1. Cottage Cheese with blackberries, rhassberries, rasins, and almond. (YUMMY and Healthy!)

12:12pm Clubbell®® CST Session with the Bruiser

One serving of MHP Trac Creatine

Location: Work

Energy: 9

Exertion: 8

Discomfort: 9

Technical: left= 5, right=3-4

Rest: 30 secs or less

Reps completed: (20x5)X2 Left time completed (17:49)/ right (22.22)

Sets Completed: (20X5)X2

Exercise: Semi

Performance Goal: 20 Sets of 5 Reps in 20 Mins

Sensations: A body sweat, heavy breathing, hands were in pain, blisters develop on my left ring finger and on my right pinky, my core were definitely activated in this movement.

Feelings: Fine, Fun, but not masterful. This is a new movement for me.

Images: Me doing Hooks and Upper Cuts.

Thoughts: I would have done the my first combination order+squat+grind press but my legs were sore, so I decided to change this second bruiser workout into the semi combo. This movement for new for me. This bruiser kicked my arse. The semi movement is a beautiful movement which is teaching me how to transfer power in one direction to another direction. AWESOME! My quads were not sore after the session and it felt better.

Questions: N/A

1:00Pm

1. MHP Macrobolic Drink

3:00pm

1. Prime your Energy Drills
I had an swesome time dancing around the studio and moving my arms. My quads were feeling stiff before, but afterward felt great!

5:00pm

1. Half roasted Chicken, baked potato, and one orange

9:20pm Clubbell®® CST Session with the 15ers

One serving of MHP Trac Creatine

Location: Work

Energy: 9

Exertion: 3

Discomfort: 5

Technical: left= 7-8, right=6-7

Rest: 30 secs or less

Reps completed: (17x6)X2

Sets Completed: 17X2

Exercise: Mills

Performance Goal: 17 Sets of 6 Reps in 17 Mins

Sensations: A little sweat, hands were pumped.

Feelings: Easy, smooth, flow, weight seem lighter???, control, confidence.

Images: Whipping someone in the head

Thoughts: My quads arent sore as it was this morning. My right side is not as technically smooth as my left side. I willl work on this.

Questions: n/a

11:00pm Pre Bed Time Dietary Supplement

1. MHP Probolic-Sr: Two scoops with water
2. Myofasical release techniques before sleep

THURSDAY May 26, 2005AD

My lower back and my traps were stiff and sore this morning, but I think I will work on it.

6:00am

1. Warrior Wellness™ II

8:00pm

1. Two scoops of MHP UP YOUR MASS with water
2. Two pills of GNC Multi: Ultra Mega Gold without Iron

11:00am
CST Performance Breathing™™ in Motion

1. Two pills of MHP's Take Off

Interval training on treadmill. 20 mins plus 5 mins of cool down. One min interval of 4.5 and 6.5
Exertion: 4
Discomfort: 4
Technical: 8
Energy: 9
Sensations Body Sweat, burning in quads, light headed afterward, increase breathing and heart rate.
Feelings:Control, Grooving, Flow, and Peace. Unity in my breathing and structure and movement.
Thoughts: This session helped me release and remove lactic acid in my lower back and quads from previous Clubbell®® training.
Images: n/a
Questions: n/a

11:30am

1. Prime Your Energy Drills

12:00pm

1. MHP Macrobolic Drink

3:00pm Lunch @ Rice Ball Cafe "Omsb" 156 East 45th St NYC Bet. 3rd and Lex Ave. www.riceball-omsb.com This is the best tasting and healthy restaurant in my work area. This is MY FAVORITE HOT SPOT! Please look at the menu on their website.

1. Tuna Mayo
2. Eel
3. Ground Beef
4. Lobster Salad

6:00pm Dinner @ Rice Ball Cafe "Omsb"

1. Fried Octopus
2. Shrimp Pop Corn
3. Eel
4. Bottle of water

10:00pm Pre Bed Time Dietary Supplement

1. MHP Probolic-Sr: Two scoops with milk

[FooFighter]

FRIDAY May 27, 2005AD

My traps and lower back were sore this morning, but it 80% better now from my training. This has been a very productive week for me in terms of my training and dieting.

6:00am

1. Warrior Wellness™ II
2. Two pills of GNC Multi: Ultra Mega Gold without Iron
3. Two pills of Inholtra Premium Lubri-Joint

9:30

1. French Toast
2. Cup of Coffee

12:50pm Clubbell®® CST Session with the Bruiser

One serving of MHP Trac Creatine

Location: Work

Energy: 9

Exertion: 5

Discomfort: 6

Technical: left 6-7, right=7-8

Rest: 40 secs or less

Reps completed: (10x5)X2 Left time completed (12:22)/ right (13:02)

Sets Completed: (10X5)X2

Exercise: ABC Order+Squat+Press

Performance Goal: 10 Sets of 5 Reps in 10 Mins

Sensations: A body sweat, heavy breathing, and hands were pumped.

Feelings: More control than then the last practice, flow, feeling powerful!

Images: Me as Luke Skywalker holding a light saber.

Thoughts: I need to improve my technical performance on mt left grip.

Questions: n/a

2:00pm Lunch @ McFadden's Resturant and Saloon 800 Second Ave NYC info@mcfaddenssaloon.com (Jon Manchester treated me to lunch. Thank you very much!)

1. Streak Sandwich
2. Fries
3. Diet Coke

3:00pm CST SESSION

1. Prime your Energy Drills

4:35pm Clubbell®®® CST Session with the 15ers

One serving of MHP Trac Creatine

Location: Work

Energy: 9

Exertion: 3

Discomfort: 2

Technical: left= 9, right=7-8

Rest: 30 secs or less

Reps completed: (17x6)X2 Time completed left (12;15)/ right (12:0

Sets Completed: 17X2

Exercise: Mills

Performance Goal: 17 Sets of 6 Reps in 17 Mins

Sensations: hands were pumped, shoulders looking big, and little body sweat.

Feelings: Flow, Control, easy.

Images: Me being a Master in Sports.

Thoughts: I will move to the next level t=next week.

Questions: n/a

7:00pm Dinner @East Villiage Sushi Park E. 121 2nd Ave NYC

1. Sushi and Sashimi Deluxe combo B
2. Miso Soup
3. Small side Salad
4. Green Tea

11:00pm Pre Bed Time Dietary Supplement

1. MHP Probolic-Sr: Two scoops with milk
2. Two pills of Kare-N-Herbs "Tranquility" www.karenherbs.com
Saturday May 28, 2005AD

I slept in this morning and woke up at 8:00am which is very unusual for me on Sat. I didnt have my usually charity work this morning. Felt super duper, but there was a minor stiffness in my traps and lower back. However it is now completely recovered due to the training I did today.

9:00am

1. Two scoops of Up Your Mass with water
2. Two pills of GNC Multi: Ultra Mega Gold without Iron
3. Two pills of Natrol's Omega-# Glucosamine www.natrol.com
I started a new joint supplement for my joint health and heard great things about this supplement. Inholtra Premium Lubri-Joint supplement helped me alot with my right shoulder discomfort. But it was quite expensive and Natrol is as just good and alot cheaper for me. Doing Rmax joint exercise + joint supplement = opitimal and pain free movements )

11:00am CST Performance Breathing™™™ in Motion

Interval training on treadmill. 20 mins plus 5 mins of cool down. One min interval of 4.0 and 6.0
Exertion: 2
Discomfort: 1
Technical: 10
Energy: 9
Sensations Body Sweat, increase heart rate, slight breathing, body heat.
Feelings:Control, Flow, freedom.
Thoughts: My lower back and traps feels better.
Images: n/a
Questions: n/a

After the cardio session, I did Warrior Wellness™ and Prime Your Energy drills.

12:00pm

1. Two Eggs scamble with Cheese on Whole Wheat Toast
2. GrapeFruit Juice

4:00pm Rice Ball Cafe "Omsb" 156 East 45th St NYC Bet. 3rd and Lex Ave. Look at the menu @ www.ricebell-omsb.com

1. Plum
2. Salmon
3. Shrimp Tempura
4. Shrimp Pop Corn
5. Teriyaki Chicken
6. Eel
7. Salmon Croquette
8. Yukari-Plum
9. Wasbi-Gari
10 Green Tea Mousee
11. Diet Coke

8:00pm

1. Muscle Milk Drink

Checked out an AWESOME flim written by Alice Wu and featured very beautiful and talented Chinese Americans actors called, "Saving Face." I highly recommend it. Joan Chen, you are my asian american role model and I love your work. If you ever need a CST Coach, please pick me.

12:00am Pre Bed Time Dietary Supplements

1. MHP Probolic-Sr: Two scoops with milk
2. One pill of Natrol's Omega-3 Glucosamine

Sunday May 29, 2005AD

I felt great this morning, no stiffness or soreness. AWESOME.

9:00am

1. Egg and Cheese sandwich on whole wheat toast
2. Coffee
3. Two pills of GNC Multi: Ultra Mega Gold without Iron
4. Two pills of Natrol's Omega-# Glucosamine www.natrol.com

10:00pm

1. Warrior Wellness™ II
2. Fooling around Bodyflow
3. Light sparing and Rmax demo with some gym members who made comments about my funny movements.

12:00pm

Two scoops of UP YOUR MASS with milk

4:00pm

1. Sam Bo Fan (Three Precious teasures) rice dish
2. Diet Coke

7:00pm

1. Muscle Milk

9:00pm

1. Spicy Thai Broiled Chicken Leg with Rice

11:00pm Pre Bed Time Dietary Supplements

1. Two scoops of GNC Whey Protein with milk
2. One pill of Natrol's Omega-3 Glucosamine

Good Nite Folks

[FooFighter]

This a double density program which I am doing now. I wanted to show people here what a CST blog should look like. I hope you enjoy it and if you have any questions, please feel free to ask away.

Yours in Strength,
Bao