The Prodigal Altar Boy

Friday, January 11, 2013

T-7 Days to Go 11 January 2013 Prodigal Altar Boy 100 Day Countdown

T-7 Days to Go
11 January 2013
Prodigal Altar Boy 100 Day Countdown

Goal:  2 hours per day working on the film
·     Karen Everett consultation arrangements
·     Tweaked Advisory Board pictures on web site
·     Work In Progress Tour plans
Total time:  2 hours

Goal:  30 minutes per day music practice
    • Warm up with Black Beauty clone
    • Fretboard Domination – Modes with metronome
    • Grace city Set list work
Total time:  60 Minutes

Goal:  15 minutes exercise per day
Body Opus Week 18
Depletion Workout
Viking Warrior Conditioning
15:15 protocol
7 reps per set with 35lb kettlebell
60 sets in 30 minutes
Treadmill work
3 miles
34 minutes
This is the second time out for the combining Viking Warrior Conditioning with running for the depletion workout.  I'm still refining it, but I think this is a combination that is working and worth refining.  The Viking Warrior Conditioning with kettlebell snatches offer high intensity along with set time periods which allow you to deplete muscle glycogen without camping out in the gym.  Kettlebell snatches, especially done the "Viking Warrior" way, smokes the upper body, and gets some lower body engagement.  Treadmill work not only depletes the legs, but gets in a cardio workout as well.  While Dan Duchaine's take on the depletion workout can clock in at anywhere from 90 minutes to two hours (without cardio), this variation is over in a little over an hour and packs in cardio work as well.  It will take a couple of weeks to see if this is feasible, but the initial testing looks promising.  As much as I like Body Opus, the vagueness of the depletion workout has always been a weak point.  For people that have the time to follow Dan's recommendations, 3-4 sets of 20 reps of up to 10 exercises is probably the best way to go.  By the time Friday rolls around, all I want to do is get that depletion workout out of the way and start re-composition.  It's always nice to have options.
Total time:  1 hour 4 minutes

Goal:  30 Minutes “Tangential Endeavors”
“Pedal Mania” – Guitar Player Magazine 
Lots of shiny new pedals, but nothing really caught my eye.  I dug some Wampler Pedals out of storage to put on the board in front of the Tech 21 Tri.A.C.   In the end I went with the Rockett Flex Drive because it took up the real estate, but Sunday's two services with be the deciding factor.
Total time:  30 minutes


“The Trouble with TQ” Donor Roll

Carrie J. Hughes
Toni Fesel
Minnie Thomas
Nancy Dixon
Mary Emmert
Bruce McKenna
Eugene Strelka
Fr. John Dorgan
William J. Griggs
John & Katie Zawacki
Eileen Kanzler
Hank and Claire Tessandori
Pete and Margie Langlands
Richard Mooney
Rev. Francis J. Gargani
Hal & Sally Neher
William T. Prince
Tom and Mary McFeely
Linda and Garry Cooke
Ed and Maureen Marroni
Sal Vitale
Kathleen Waugh
Joseph McDonough
Jone Langlands
Young Ja Jun
Mary Minkowski
Rev. David Ungerleider
Jean and Bob Young
Sisters of Notre Dame
Bob and Adele DellaValle-Rauth
John Buford
Kathy Heatwole
Mrs. Jean Thompson
Mr. James Wilson Jr.
Eileen Lyver
Charlotte Pacheco
Rev. Louis Benoit
Kim Howell
Kathy Dowdy
Bridget Browne
Amber Medalla
Howard and Sarah Malloy
C. Douglas and J. Claudette Starrett
John Lane
Arthur T. McNeill
Mr. & Mrs. Walter H. Green
Christopher Schafer
Rich & Gina Wightman