-Thighs, Hamstrings and Abs-
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets
Results
1st Cycle
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205 - with straps
2nd Cycle
A: 185/200/220/230/245/ 165 x 25
B: 40# x 20 x 3 sets
C: 130 x 15 x 3 sets
D: 115/125/135 x 15 reps for all
E: 135/185/215 - with straps
A: 190x12/205x10/225x8/235x6/250x4/170x25
B: 45#/hand x 20 x 3 sets
C: 140 x 15reps x 3 sets
D: 135 x 15reps x 3 sets
E: No Straps today - 135/185/210
Notes:
Man today was a great day in the gym.. Those squats felt amazing this morning! Went up in weight on everything and felt really strong on everything! Great way to end my leg cycle!
Diet
Pre Wod (5:10am) - Cellucor - C4 Extreme and Bcaa's
Meal 1 (7:00am)
Post Wod - 1.5 scoops Whey Protein, So Delicious Coconut Milk Unsweetened, Bcaa's & Glutamine + Probiotic and fish oil
Meal 2 (8:00am)
6oz Chicken with a Bag of Cauliflower and Avocado with Tomato Basil Sauce
Meal 3 (12:00pm)
5 Eggs and Sardines in Olive Oil with Salsa
Meal 4 (3:00pm)
Bcaa's
Meal 5 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce + fish oil
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,083
Protein: 163g
Fat: 57g Pure Fat sources (Avocado) -I did add to it the fat in my protein (bison, sardines, eggs etc)
Carb: 71g
Fiber: 36g
July 31, 2011
July 30, 2011
Saturday Training and Diet Day 18
-Rest Day-
Diet
AM: Bcaa's and Probiotic
Meal 1 (7:30am)
6oz Chicken and 1 Bag of Cauliflower with Tomato Basil Sauce and Avocado
Meal 2 (12:00am)
5oz Brite Salmon with Mixed Greens and 2 tbsp EVOO
Meal 3 (3:00pm)
4 Hard Boiled Eggs
Meal 4 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,887
Protein: 152g
Fat: 48g
Carb: 71g
Fiber: 41g
Diet
AM: Bcaa's and Probiotic
Meal 1 (7:30am)
6oz Chicken and 1 Bag of Cauliflower with Tomato Basil Sauce and Avocado
Meal 2 (12:00am)
5oz Brite Salmon with Mixed Greens and 2 tbsp EVOO
Meal 3 (3:00pm)
4 Hard Boiled Eggs
Meal 4 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,887
Protein: 152g
Fat: 48g
Carb: 71g
Fiber: 41g
July 29, 2011
Phase 2
So it's been 16 Days since I started Phase 1 of my Nutrition Experiment with Nathan. Some things I've started to notice.. I have been retaining a lot of water, It looks like I am holding onto some fat in my midsection, and I have actually gained about 8lbs in last few days.. So we have decided to switch it up a bit and make some changes to my Nutrient Timing and Macro Nutrient Values. For the next 2 weeks I will be cutting all starchy carbs from my diet unless I do some sort of Metcon Workout. I will looking to eat around 50 - 60g Net Carbs everyday, drop Protein down from 180g to 160g and supplement fat to reach my Daily Calorie maintenance number of 2,000kcals/day.
I will also be cutting out the Creatine Monohydrate and coffee from my daily routine. I will add in its place, Cellucor C4 Extreme. Just playing with some different forms of pre - workout supplements and see how my body reacts.. In the past, when I was at my leanest, I was doing something similar with a different Cellucor Product. Hopefully this along with cutting carbs will help with the water retention problem.. And I mean it when I say it was a problem.. I would come home from work and take my socks off and there would be a 1/2" indent in my legs.
After this 2 week phase is up we are going to implement Depletion Phase where I will only consume around 30g of Net Carbs for about 10 Days. Then we will go right into a Modified Ultimate Diet 2 Program (Lyle McDonald) Just read his Ebook on the UD2 and it is very very interesting the way he has the week set up and the timing of certain foods. I actually can not wait to get started with this phase. I just know how horrible this depletion phase is going to suck! So the sooner I can get through that the better. Stay tuned for updates!!
I will also be cutting out the Creatine Monohydrate and coffee from my daily routine. I will add in its place, Cellucor C4 Extreme. Just playing with some different forms of pre - workout supplements and see how my body reacts.. In the past, when I was at my leanest, I was doing something similar with a different Cellucor Product. Hopefully this along with cutting carbs will help with the water retention problem.. And I mean it when I say it was a problem.. I would come home from work and take my socks off and there would be a 1/2" indent in my legs.
After this 2 week phase is up we are going to implement Depletion Phase where I will only consume around 30g of Net Carbs for about 10 Days. Then we will go right into a Modified Ultimate Diet 2 Program (Lyle McDonald) Just read his Ebook on the UD2 and it is very very interesting the way he has the week set up and the timing of certain foods. I actually can not wait to get started with this phase. I just know how horrible this depletion phase is going to suck! So the sooner I can get through that the better. Stay tuned for updates!!
July 28, 2011
Friday Training and Diet Day 17
-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6 @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Standing; 3 sets lasting 2 min. each @ 2010; rest 90 sec. b/t sets
Results
1st Cycle
A: 155/165/175/185 w/ straps
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step
2nd Cycle
A: 155/170/180/195 w/ straps
B1: 8ub/5-3/4-2-2/8ub -30#
B2: All at 90# 20/15/15/15
C: 63/66/70
D: 3 sets of 20 Back Ext.
3rd Cycle
A: 135/155/175/175 no straps
B1: 8/6-2/4-3-1/4-4 a
B2: 90# x 20/15/15/15
C: 10# each side on Smith - 74/66/64
D: Back Ext 100 reps in as few sets as possible - 40/30/30
Notes:
Decided not to use the wrist straps.. Your only as strong as the weight you can hold.. So I might as well drop weight and work grip strength at the same time.
Diet
Pre Wod - Cellucor - C4 Extreme (I'll talk about this and some other changes to my diet later today)
Meal 1 (7:30am)
Post Wod - 1 scoop Whey Protein, So Delicious Coconut Milk Unsweetened, Bcaa's & Glutamine + Probiotic and fish oil
Meal 2 (8:45am)
4oz Chicken with a Bag of Cauliflower and Avocado with Tomato Basil Sauce
Meal 3 (11:45pm)
5oz Brite Salmon from TJ's and Sardines in Olive Oil + 2 tbsp EVOO with Mixed Greens
Meal 4 (3:00pm)
BCAA x 2 with Water
Meal 5 (6:00pm)
Ground Bison with Brussels Sprout and Chile Pasilla de Oaxaca Salsa + fish oil
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,013
Protein: 160g
Fat: 48g from pure Fat sources EVOO and Avocado -I didn't add to it the fat in my protein (bison, sardines etc)
Carb: 74g
Fiber: 47g
A: Bent over BB Row (squeeze scaps together); 10,8,6,6 @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Standing; 3 sets lasting 2 min. each @ 2010; rest 90 sec. b/t sets
Results
1st Cycle
A: 155/165/175/185 w/ straps
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step
2nd Cycle
A: 155/170/180/195 w/ straps
B1: 8ub/5-3/4-2-2/8ub -30#
B2: All at 90# 20/15/15/15
C: 63/66/70
D: 3 sets of 20 Back Ext.
3rd Cycle
A: 135/155/175/175 no straps
B1: 8/6-2/4-3-1/4-4 a
B2: 90# x 20/15/15/15
C: 10# each side on Smith - 74/66/64
D: Back Ext 100 reps in as few sets as possible - 40/30/30
Notes:
Decided not to use the wrist straps.. Your only as strong as the weight you can hold.. So I might as well drop weight and work grip strength at the same time.
Diet
Pre Wod - Cellucor - C4 Extreme (I'll talk about this and some other changes to my diet later today)
Meal 1 (7:30am)
Post Wod - 1 scoop Whey Protein, So Delicious Coconut Milk Unsweetened, Bcaa's & Glutamine + Probiotic and fish oil
Meal 2 (8:45am)
4oz Chicken with a Bag of Cauliflower and Avocado with Tomato Basil Sauce
Meal 3 (11:45pm)
5oz Brite Salmon from TJ's and Sardines in Olive Oil + 2 tbsp EVOO with Mixed Greens
Meal 4 (3:00pm)
BCAA x 2 with Water
Meal 5 (6:00pm)
Ground Bison with Brussels Sprout and Chile Pasilla de Oaxaca Salsa + fish oil
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,013
Protein: 160g
Fat: 48g from pure Fat sources EVOO and Avocado -I didn't add to it the fat in my protein (bison, sardines etc)
Carb: 74g
Fiber: 47g
Thursday Training and Diet Day 16
-Chest and Shoulders-
A: Low Incline BB Bench; 4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly; 3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly; 3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6 @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min
Results
1st Cycle
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 5 for all sets
B2: 25# x 5 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3
2nd Cycle
A: 185 x 5/ 165 x 5/ 155 x 8/ 155 x 6
B1: 25# x 6/6/6
B2: 25# x 6/5/3 (rest :10) 2
C: 15# x 8/8/7
D: 12# x 20/arm x 3
3rd Cycle
A: 165 x 6/ 175 x 5/ 175 x 5/175 x 5
B1: 25# x 6/ 2 sets @ 30# x 6
B2: 25# x 6/ 2 sets @ 30# x 6 and 5
C: 20# x 6/6/4
D: 12.5# x 25 x 3
E: Anchored Situps - 3 sets of 20 with :60 rest between sets.
Notes:
A: went for more consistency this go around so tried 4 tough sets at the same weight instead of maxing and then dropping weight or starting low and adding. Everything else I built on from last cycle.. My goal throughout these three cycles has always been find a good tough weight I can complete for the reps and sets on tempo and then add weight to each cycle. So even if its just 1/2 pound or 10 pounds, I'm always trying to improve. I had some extra time at the end so I threw in some abs. I know it wasn't programmed but I feel its something I need more of so long that I don't over do it!
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:30am)
Post Wod - 1 scoop Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
4oz Chicken with 1 Can Pumpkin Puree
Meal 3 (11:45pm)
1 Can Albacore Tuna and Sardines in Olive Oil with Mixed Greens
Meal 4 (3:00pm)
4 Hard Boiled Eggs
Meal 5 (6:00pm)
Ground Bison with Brussels Sprouts and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1950
Protein: 184g
Fat: 32g
Carb: 133g
Fiber: 44g
A: Low Incline BB Bench; 4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly; 3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly; 3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6 @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min
Results
1st Cycle
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 5 for all sets
B2: 25# x 5 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3
2nd Cycle
A: 185 x 5/ 165 x 5/ 155 x 8/ 155 x 6
B1: 25# x 6/6/6
B2: 25# x 6/5/3 (rest :10) 2
C: 15# x 8/8/7
D: 12# x 20/arm x 3
3rd Cycle
A: 165 x 6/ 175 x 5/ 175 x 5/175 x 5
B1: 25# x 6/ 2 sets @ 30# x 6
B2: 25# x 6/ 2 sets @ 30# x 6 and 5
C: 20# x 6/6/4
D: 12.5# x 25 x 3
E: Anchored Situps - 3 sets of 20 with :60 rest between sets.
Notes:
A: went for more consistency this go around so tried 4 tough sets at the same weight instead of maxing and then dropping weight or starting low and adding. Everything else I built on from last cycle.. My goal throughout these three cycles has always been find a good tough weight I can complete for the reps and sets on tempo and then add weight to each cycle. So even if its just 1/2 pound or 10 pounds, I'm always trying to improve. I had some extra time at the end so I threw in some abs. I know it wasn't programmed but I feel its something I need more of so long that I don't over do it!
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:30am)
Post Wod - 1 scoop Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
4oz Chicken with 1 Can Pumpkin Puree
Meal 3 (11:45pm)
1 Can Albacore Tuna and Sardines in Olive Oil with Mixed Greens
Meal 4 (3:00pm)
4 Hard Boiled Eggs
Meal 5 (6:00pm)
Ground Bison with Brussels Sprouts and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1950
Protein: 184g
Fat: 32g
Carb: 133g
Fiber: 44g
July 27, 2011
Wednesday Training and Diet Day 15
-Rest Day-
Went for a 30 minute Bike ride in a fasted state AM. Avg. HR of 110bpm. Never went above 130bpm.
Diet
Pre Walk - Creatine, Bcaa's + Probiotic
Post Bike (7:30am) - 1 Scoop Whey Protein Bcaa's, Glutamine and Creatine
Meal 1 (8:50am)
5 Eggs and Salsa
Meal 2 (11:50am)
1 Can Albacore Tuna and Sardines in Olive Oil with Mixed Greens
Meal 3 (2:30pm)
4oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,815
Protein: 180g
Fat: 52g
Carb: 44g
Fiber: 31g
Went for a 30 minute Bike ride in a fasted state AM. Avg. HR of 110bpm. Never went above 130bpm.
Diet
Pre Walk - Creatine, Bcaa's + Probiotic
Post Bike (7:30am) - 1 Scoop Whey Protein Bcaa's, Glutamine and Creatine
Meal 1 (8:50am)
5 Eggs and Salsa
Meal 2 (11:50am)
1 Can Albacore Tuna and Sardines in Olive Oil with Mixed Greens
Meal 3 (2:30pm)
4oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,815
Protein: 180g
Fat: 52g
Carb: 44g
Fiber: 31g
July 26, 2011
Tuesday Training and Diet Day 14
-Arms-
A1: Standing BB Curl @ 5010; 10,8,6,4,4; rest 90 sec.
A2: Close Grip Bench press @ 5010; 10,8,6,4,4; rest 90 sec.
B1: Preacher Curl @ 5050; 4-6; rest 90 sec. X 3
B2: Skull Crusher @ 5050; 4-6; rest 90 sec. X 3
C: Seated Incline DB Curls - Burnout Sets for 4 sets
D: Standing Tri Cable Pull Downs - Burnout Sets for 4 sets
Results
Last Cycle
A1: 95 x 9/75/85/95/105
A2: 135/145/155/165/175
B1: 6+Neg x 50/5 x 50/5 x 40
B2: 6 x 20/6 x 30/6 x30
Today's
A1: 75/85/90/100/110
A2: 135/155/165/175/185
B1: 50# for all sets x 6reps + Negatives
B2: 30# x 6/ 40# x 6 x 2 sets
C: 25x10/20x6/15x6/10x10
D: 50x12/40x8/30x10/20x10
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:30am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
4oz Chicken with Avocado and Salsa
Meal 3 (11:45pm)
1 Can Albacore Tuna with Mixed Greens and Mushrooms
Meal 4 (3:00pm)
4 Hard Boiled Eggs
Meal 5 (6:00pm)
Ground Bison with Brussels Sprouts and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,042
Protein: 188g
Fat: 33g
Carb: 119g
Fiber: 44g
A1: Standing BB Curl @ 5010; 10,8,6,4,4; rest 90 sec.
A2: Close Grip Bench press @ 5010; 10,8,6,4,4; rest 90 sec.
B1: Preacher Curl @ 5050; 4-6; rest 90 sec. X 3
B2: Skull Crusher @ 5050; 4-6; rest 90 sec. X 3
C: Seated Incline DB Curls - Burnout Sets for 4 sets
D: Standing Tri Cable Pull Downs - Burnout Sets for 4 sets
Results
Last Cycle
A1: 95 x 9/75/85/95/105
A2: 135/145/155/165/175
B1: 6+Neg x 50/5 x 50/5 x 40
B2: 6 x 20/6 x 30/6 x30
Today's
A1: 75/85/90/100/110
A2: 135/155/165/175/185
B1: 50# for all sets x 6reps + Negatives
B2: 30# x 6/ 40# x 6 x 2 sets
C: 25x10/20x6/15x6/10x10
D: 50x12/40x8/30x10/20x10
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:30am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
4oz Chicken with Avocado and Salsa
Meal 3 (11:45pm)
1 Can Albacore Tuna with Mixed Greens and Mushrooms
Meal 4 (3:00pm)
4 Hard Boiled Eggs
Meal 5 (6:00pm)
Ground Bison with Brussels Sprouts and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,042
Protein: 188g
Fat: 33g
Carb: 119g
Fiber: 44g
July 25, 2011
Monday Training and Diet Day 13
-Thighs, Hamstrings and Abs-
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets
Results
Last Cycle
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205
Today's
A: 185/200/220/230/245/ 165 x 25
B: 40# x 20 x 3 sets
C: 130 x 15 x 3 sets
D: 115/125/135 x 15 reps for all
E: 135/185/215
Notes
That 25 reps at 165 was nasty!! Perfect weight. Very challenging on the last 5-7 reps. Everything else went as expected.
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:45am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
3oz Chicken with Avocado and Salsa
Meal 3 (12:00pm)
5oz Brite Salmon with Cucumbers
Meal 4 (3:00pm)
4 Hard Boiled Eggs
Meal 5 (6:00pm)
Ground Bison with Broccoli and Cauliflower Mix and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,968
Protein: 197g
Fat: 36g
Carb: 121g
Fiber: 29g
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets
Results
Last Cycle
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205
Today's
A: 185/200/220/230/245/ 165 x 25
B: 40# x 20 x 3 sets
C: 130 x 15 x 3 sets
D: 115/125/135 x 15 reps for all
E: 135/185/215
Notes
That 25 reps at 165 was nasty!! Perfect weight. Very challenging on the last 5-7 reps. Everything else went as expected.
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:45am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
3oz Chicken with Avocado and Salsa
Meal 3 (12:00pm)
5oz Brite Salmon with Cucumbers
Meal 4 (3:00pm)
4 Hard Boiled Eggs
Meal 5 (6:00pm)
Ground Bison with Broccoli and Cauliflower Mix and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,968
Protein: 197g
Fat: 36g
Carb: 121g
Fiber: 29g
July 24, 2011
Sunday Training and Diet Day 12
-Rest Day-
Went for a 30 minute Z1 walk, bike, and row - 10 minutes at each station, in the morning fasted. Average Heart Rate was 110bpm.
Diet
Pre Walk - Green Tea, Creatine, Bcaa's and Glutamine + Probiotic
Post Walk (7:30am) - 1 Scoop Whey Protein Bcaa's, Glutamine and Creatine
Meal 1 (8:30am)
5 Eggs and Salsa
Meal 2 (11:30am)
Brite Salmon with Mixed Greens, Cucumbers, and Mushrooms
Meal 3 (2:30pm)
5oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,700
Protein: 182g
Fat: 41g
Carb: 58g
Fiber: 33g
Went for a 30 minute Z1 walk, bike, and row - 10 minutes at each station, in the morning fasted. Average Heart Rate was 110bpm.
Diet
Pre Walk - Green Tea, Creatine, Bcaa's and Glutamine + Probiotic
Post Walk (7:30am) - 1 Scoop Whey Protein Bcaa's, Glutamine and Creatine
Meal 1 (8:30am)
5 Eggs and Salsa
Meal 2 (11:30am)
Brite Salmon with Mixed Greens, Cucumbers, and Mushrooms
Meal 3 (2:30pm)
5oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,700
Protein: 182g
Fat: 41g
Carb: 58g
Fiber: 33g
July 23, 2011
Saturday Training and Diet Day 11
-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6 @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Standing; 3 sets lasting 2 min. each @ 2010; rest 90 sec. b/t sets
Results
Last Cycle
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step
Today's
A: 155/170/180/195
B1: 8ub/5-3/4-2-2/8ub -30#
B2: All at 90# 20/15/15/15
C: 63/66/70
D: 3 sets of 20 Back Ext.
Notes:
B1: last set was done on the Pullup Assist Machine with 30# of help
C: First set was done with a 45# bar on a 4"step.. last 2 sets done on Smith Press Machine.. I think that bar weights about 15#
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:45am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
3oz Chicken and Pumpkin Puree
Meal 3 (11:45pm)
5oz Cod with Cucumber and Avocado
Meal 4 (2:45pm)
4 Hard Boiled Eggs
Meal 5 (5:45pm)
5.7oz Ground Bison with Cauliflower and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,052
Protein: 180g
Fat: 37g
Carb: 140g
Fiber: 42g
A: Bent over BB Row (squeeze scaps together); 10,8,6,6 @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Standing; 3 sets lasting 2 min. each @ 2010; rest 90 sec. b/t sets
Results
Last Cycle
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step
Today's
A: 155/170/180/195
B1: 8ub/5-3/4-2-2/8ub -30#
B2: All at 90# 20/15/15/15
C: 63/66/70
D: 3 sets of 20 Back Ext.
Notes:
B1: last set was done on the Pullup Assist Machine with 30# of help
C: First set was done with a 45# bar on a 4"step.. last 2 sets done on Smith Press Machine.. I think that bar weights about 15#
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:45am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:45am)
3oz Chicken and Pumpkin Puree
Meal 3 (11:45pm)
5oz Cod with Cucumber and Avocado
Meal 4 (2:45pm)
4 Hard Boiled Eggs
Meal 5 (5:45pm)
5.7oz Ground Bison with Cauliflower and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 2,052
Protein: 180g
Fat: 37g
Carb: 140g
Fiber: 42g
July 22, 2011
Friday Training and Diet Day 10
-Chest and Shoulders-
A: Low Incline BB Bench; 4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly; 3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly; 3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6 @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min
Results
Last Cycle
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 5 for all sets
B2: 25# x 5 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3
Today's
A: 185 x 5/ 165 x 5/ 155 x 8/ 155 x 6
B1: 25# x 6/6/6
B2: 25# x 6/5/3 (rest :10) 2
C: 15# x 8/8/7
D: 12# x 20/arm x 3
Added in Hanging Knees to Elbow 3 sets of 10 Controlled reps with 1 minutes rest b/t sets
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (8:30am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (9:30am)
4 Hard Boiled Eggs
Meal 3 (12:30pm)
1 Can Wild Albacore Tuna and Cucumbers with Apple Cider Vinegar
Meal 4 (3:30pm)
5oz Chicken with an Avocado
Meal 5 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,921
Protein: 183g
Fat: 32g
Carb: 113g
Fiber: 30g
A: Low Incline BB Bench; 4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly; 3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly; 3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6 @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min
Results
Last Cycle
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 5 for all sets
B2: 25# x 5 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3
Today's
A: 185 x 5/ 165 x 5/ 155 x 8/ 155 x 6
B1: 25# x 6/6/6
B2: 25# x 6/5/3 (rest :10) 2
C: 15# x 8/8/7
D: 12# x 20/arm x 3
Added in Hanging Knees to Elbow 3 sets of 10 Controlled reps with 1 minutes rest b/t sets
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (8:30am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (9:30am)
4 Hard Boiled Eggs
Meal 3 (12:30pm)
1 Can Wild Albacore Tuna and Cucumbers with Apple Cider Vinegar
Meal 4 (3:30pm)
5oz Chicken with an Avocado
Meal 5 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,921
Protein: 183g
Fat: 32g
Carb: 113g
Fiber: 30g
July 21, 2011
Thursday Training and Diet Day 9
-Rest Day-
Diet
Green Tea, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (8:00am)
5 Eggs, Mushrooms and Salsa
Meal 2 (11:30am)
Albacore Tune and Mushrooms
Meal 3 (2:30pm)
5oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Spinach and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,708
Protein: 156g
Fat: 21g
Carb: 50g
Fiber: 23g
Diet
Green Tea, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (8:00am)
5 Eggs, Mushrooms and Salsa
Meal 2 (11:30am)
Albacore Tune and Mushrooms
Meal 3 (2:30pm)
5oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Spinach and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,708
Protein: 156g
Fat: 21g
Carb: 50g
Fiber: 23g
July 20, 2011
Wednesday Training and Diet Day 8
Arms
A1: Standing BB Curl @ 5010; 10,8,6,4,4; rest 90 sec.
A2: Close Grip Bench press @ 5010; 10,8,6,4,4; rest 90 sec.
B1: Preacher Curl @ 5050; 4-6; rest 90 sec. X 3
B2: Skull Crusher @ 5050; 4-6; rest 90 sec. X 3
Results
A1: 95 x 9/75/85/95/105
A2: 135/145/155/165/175
B1: 6+Neg x 50/5 x 50/5 x 40
B2: 6 x 20/6 x 30/6 x30
Notes:
A1: First set I got a little ambitious. Weight ended up being heavier than I thought and wasn't able to keep tempo. The rest of sets the weight was better judged with the last few reps burning.
A2: All good here.. Maybe start heavier
B1: All weights did not include the EZ Bar. Good weight for the tempo Rx
B2: Used a Small Straight Bar, weights above do not include bar. Again, right weight for the tempo R
-ANTHONY-
Could probably use one more Couplet here.. Maybe some sort of Dumbbell Burnout Drop Set plus a burn out drop set of Cable Tri Pull Downs... What are your thoughts???
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:00am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:00am)
3oz Chicken and Pumpkin Puree
Meal 3 (11:20pm)
5oz Brite Salmon with Mixed Greens, Cucumbers and Mushrooms
Meal 4 (2:20pm)
4 Hard Boiled Eggs
Meal 5 (7:00pm)
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa, throw in a Tbsp Coconut Oil
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,939
Protein: 184g
Fat: 13g
Carb: 151g
Fiber: 44g
A1: Standing BB Curl @ 5010; 10,8,6,4,4; rest 90 sec.
A2: Close Grip Bench press @ 5010; 10,8,6,4,4; rest 90 sec.
B1: Preacher Curl @ 5050; 4-6; rest 90 sec. X 3
B2: Skull Crusher @ 5050; 4-6; rest 90 sec. X 3
Results
A1: 95 x 9/75/85/95/105
A2: 135/145/155/165/175
B1: 6+Neg x 50/5 x 50/5 x 40
B2: 6 x 20/6 x 30/6 x30
Notes:
A1: First set I got a little ambitious. Weight ended up being heavier than I thought and wasn't able to keep tempo. The rest of sets the weight was better judged with the last few reps burning.
A2: All good here.. Maybe start heavier
B1: All weights did not include the EZ Bar. Good weight for the tempo Rx
B2: Used a Small Straight Bar, weights above do not include bar. Again, right weight for the tempo R
-ANTHONY-
Could probably use one more Couplet here.. Maybe some sort of Dumbbell Burnout Drop Set plus a burn out drop set of Cable Tri Pull Downs... What are your thoughts???
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:00am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:00am)
3oz Chicken and Pumpkin Puree
Meal 3 (11:20pm)
5oz Brite Salmon with Mixed Greens, Cucumbers and Mushrooms
Meal 4 (2:20pm)
4 Hard Boiled Eggs
Meal 5 (7:00pm)
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa, throw in a Tbsp Coconut Oil
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,939
Protein: 184g
Fat: 13g
Carb: 151g
Fiber: 44g
July 19, 2011
Tuesday Training and Diet 7
-Rest Day-
Went for a 30 minute Z1 walk, bike, and row - 10 minutes at each station, in the morning fasted. Average Heart Rate was 110bpm. I get so bored doing one thing for 30 minutes so this helps the time go by faster.
Diet
Pre Walk - Green Tea, Creatine, Bcaa's and Glutamine + Probiotic
Post Walk (7:30am) - 1 Scoop Whey Protein Bcaa's, Glutamine and Creatine
Meal 1 (8:30am)
5 Eggs and Salsa
Meal 2 (11:30am)
Brite Salmon with Mixed Greens, Cucumbers, and Mushrooms
Meal 3 (2:30pm)
5oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,700
Protein: 182g
Fat: 41g
Carb: 58g
Fiber: 33g
Went for a 30 minute Z1 walk, bike, and row - 10 minutes at each station, in the morning fasted. Average Heart Rate was 110bpm. I get so bored doing one thing for 30 minutes so this helps the time go by faster.
Diet
Pre Walk - Green Tea, Creatine, Bcaa's and Glutamine + Probiotic
Post Walk (7:30am) - 1 Scoop Whey Protein Bcaa's, Glutamine and Creatine
Meal 1 (8:30am)
5 Eggs and Salsa
Meal 2 (11:30am)
Brite Salmon with Mixed Greens, Cucumbers, and Mushrooms
Meal 3 (2:30pm)
5oz Chicken and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,700
Protein: 182g
Fat: 41g
Carb: 58g
Fiber: 33g
July 18, 2011
Monday Training and Diet Day 6
-Thighs, Hamstrings and Abs-
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets
Results
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205
Notes
I wasn't sure about B) if it was 15 - 20 per leg or Alt step ups with 15-20 total. I did them Alt and did 3 sets of 20. Great workout today.. Loved all the squats and that last set of 25 were killer.. I think next time I'll go for 165. I think I had another 2 or 3 at 155.
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (9:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (10:00am)
Pumpkin Puree + 2.5oz Chicken
Meal 3 (12:45pm)
4 Hard Boiled Eggs
Meal 4 (3:30pm)
Seafood Blend with a Cucumber, Avocado and a little Salsa
Meal 5 (6:30pm)
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,992
Protein: 180g
Fat: 33g
Carb: 145g
Fiber: 49g
A: Back Squat @ 3010; 12,10,8,6,4 & 25; rest 3 minutes
B: DB Step up @ 2010; 15-20 reps; rest 3 min. X 3
C: Kneeling Cable Crunch @ 1010; 12-15; rest 60 sec. X 3
D: Seated Leg Curls @ 3020; 12-15; rest 2 min. X 3
E: BB Semi Stiff Leg Deadlift @ 2010; 20,15,10; rest 90 sec. b/t sets
Results
A: 175easy/195/215/225/245x3/ 155 x 25
B: 35#/hand/ 40#/hand x 2 sets all at 20 reps.
C: 110/120/130 all x 15 reps
D: 100/115/125 all x 15
E: 135/ 175/ 205
Notes
I wasn't sure about B) if it was 15 - 20 per leg or Alt step ups with 15-20 total. I did them Alt and did 3 sets of 20. Great workout today.. Loved all the squats and that last set of 25 were killer.. I think next time I'll go for 165. I think I had another 2 or 3 at 155.
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (9:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (10:00am)
Pumpkin Puree + 2.5oz Chicken
Meal 3 (12:45pm)
4 Hard Boiled Eggs
Meal 4 (3:30pm)
Seafood Blend with a Cucumber, Avocado and a little Salsa
Meal 5 (6:30pm)
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,992
Protein: 180g
Fat: 33g
Carb: 145g
Fiber: 49g
July 17, 2011
Sunday Training and Diet Day 5
-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6 @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Seated/ Standing/ Donkey calf raises; 3 sets lasting 2 min. each @
2010; rest 90 sec. b/t sets
Results
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step
Notes:
Today was miserable. I slept great, everything was in order, but this workout today was just a killer. The Rows were fine, done at tempo, big squeeze at the top for 1 second hold. But everything else was a struggle.. I started failing on the wide grip pull ups in the 2nd set.. had to move over to the assisted pull up machine (that's -20 and -40 mean) and the close grip pull downs really sent a fire through my forearms. This workout should be named Back, Calves and Forearm Training. They are on fire.. The raises were brutal also.. No breaks first set, 1 break second set and 2 breaks third set. each break was 5 seconds. Lactic acid build up in my forearms and calves today was something I haven't felt in a while. I assume that is the response Anthony is looking for.
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (8:00am)
Pumpkin Puree + 2.5oz Chicken
Meal 3 (12:00pm)
5.5oz Chicken with Avocado
Meal 4 (3:30pm)
4 Hard Boiled Eggs
Meal 5 (6:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,971
Protein: 184g
Fat: 33g
Carb: 126g
Fiber: 40g
A: Bent over BB Row (squeeze scaps together); 10,8,6,6 @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Seated/ Standing/ Donkey calf raises; 3 sets lasting 2 min. each @
2010; rest 90 sec. b/t sets
Results
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step
Notes:
Today was miserable. I slept great, everything was in order, but this workout today was just a killer. The Rows were fine, done at tempo, big squeeze at the top for 1 second hold. But everything else was a struggle.. I started failing on the wide grip pull ups in the 2nd set.. had to move over to the assisted pull up machine (that's -20 and -40 mean) and the close grip pull downs really sent a fire through my forearms. This workout should be named Back, Calves and Forearm Training. They are on fire.. The raises were brutal also.. No breaks first set, 1 break second set and 2 breaks third set. each break was 5 seconds. Lactic acid build up in my forearms and calves today was something I haven't felt in a while. I assume that is the response Anthony is looking for.
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (8:00am)
Pumpkin Puree + 2.5oz Chicken
Meal 3 (12:00pm)
5.5oz Chicken with Avocado
Meal 4 (3:30pm)
4 Hard Boiled Eggs
Meal 5 (6:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,971
Protein: 184g
Fat: 33g
Carb: 126g
Fiber: 40g
July 16, 2011
Saturday Training and Diet Day 4
- Rest Day-
Was planning on working out but I ended up having my entire day booked with lessons today, so I'll "rest" today. Can't really call it resting though, I'm Slammed with lessons all day.. should be nuts!
Diet
Meal 1 (6:00am)
1 Scoop Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (8:10am)
5 Eggs cooked in Coconut Oil with Salsa
Meal 2 (11:00am)
5.5oz Cod with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3 (2:00pm)
5.5oz Chicken with and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli, Cauliflower and Carrot Blend and Chile Pasilla de Oaxaca Salsa
Calories: 1,741
Protein: 190g
Fat: 50g
Carb: 58g
Fiber: 27g
Was planning on working out but I ended up having my entire day booked with lessons today, so I'll "rest" today. Can't really call it resting though, I'm Slammed with lessons all day.. should be nuts!
Diet
Meal 1 (6:00am)
1 Scoop Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (8:10am)
5 Eggs cooked in Coconut Oil with Salsa
Meal 2 (11:00am)
5.5oz Cod with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3 (2:00pm)
5.5oz Chicken with and Avocado
Meal 4 (5:30pm)
Ground Bison with Broccoli, Cauliflower and Carrot Blend and Chile Pasilla de Oaxaca Salsa
Calories: 1,741
Protein: 190g
Fat: 50g
Carb: 58g
Fiber: 27g
July 15, 2011
Friday Training and Diet Day 3
-Chest and Shoulders-
A: Low Incline BB Bench; 4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly; 3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly; 3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6 @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min
Results
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 6 for all sets
B2: 25# x 6 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3
Notes:
I think I judge all the weight to be just about right.. I was swinging the weights up with my body on the laterals.. I was sure to pull my shoulders back and go through the movement slow and steady. So when I got to the last few sets of the Fly's and standing laterals, they were tough, I felt a good burn.. even on the lean aways... yea the weight was only 10# but on tempo for 25 reps, yea I was feeling a burn around 15 - 25. Grittin my teeth with this little baby dumbbells :) check your ego at the door right!
Diet
Meal 1 (7:10am)
Post Wod - Sweet Potato Puree Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (8:10am)
Pumpkin Puree + 2.5oz Chicken
Meal 3 (12:00pm)
5.5oz Wild Caught Cod and Sardines with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 4 (3:30pm)
4 Hard Boiled Eggs
Meal 5 (6:30pm)
Ground Bison with Cauliflower and Rao's Tomato Basil Sauce
Calories: 1,749
Protein: 164g
Fat: 36g
Carb: 146g
Fiber: 39g
A: Low Incline BB Bench; 4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly; 3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly; 3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6 @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min
Results
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 6 for all sets
B2: 25# x 6 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3
Notes:
I think I judge all the weight to be just about right.. I was swinging the weights up with my body on the laterals.. I was sure to pull my shoulders back and go through the movement slow and steady. So when I got to the last few sets of the Fly's and standing laterals, they were tough, I felt a good burn.. even on the lean aways... yea the weight was only 10# but on tempo for 25 reps, yea I was feeling a burn around 15 - 25. Grittin my teeth with this little baby dumbbells :) check your ego at the door right!
Diet
Meal 1 (7:10am)
Post Wod - Sweet Potato Puree Whey Protein, Bcaa's, Glutamine and Creatine
Meal 2 (8:10am)
Pumpkin Puree + 2.5oz Chicken
Meal 3 (12:00pm)
5.5oz Wild Caught Cod and Sardines with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 4 (3:30pm)
4 Hard Boiled Eggs
Meal 5 (6:30pm)
Ground Bison with Cauliflower and Rao's Tomato Basil Sauce
Calories: 1,749
Protein: 164g
Fat: 36g
Carb: 146g
Fiber: 39g
July 14, 2011
Thursday Training and Diet Day 2
-Rest Day-
A Stressful Night
I just found out at the last minute that my two co-workers are moving into my place. So I spent the day cleaning it up and helped them move in last night.. She has two birds and a huge dog.. and more junk food than I've ever seen in my life!! I really don't know how people live off of that crap, of course I did it for years.. And they both wonder why they are always sick. Anyways, back to the stress part.. There is now no room at all in my fridge or freezer.. its full of candy, ice cream and ice cream bars, Frozen Hungry Man Dinners and other things like muffins and potato skins. The Fridge is full of sodas and other junk and today I have 40lbs of Beef coming in with no where to put it! I'm freaking out.. Also, I don't get the whole having birds as pets things.. What's the point, all these birds do is sit there and squawk for hours!! I told her I'm setting them free.. And this dog is not a dog.. its a fuzzy horse.. when you think poodle you think 2lb toy dog. NO.. this thing is 60lbs and is a small horse that jumps on everything and eats anything in her path!! I like to keep my place very clean, neat and minimal.. I HATE having stuff all over the counters and on the floor etc.. It drives me crazy.. My place now looks like one of those homes you see on Hoarders.. Boxes everywhere, no counter top space at all, and how many toys does one dog need to be playing with at a time! Its stressful enough just to have to stare at all the junk food these guys brought over with them, but know I have to deal with the Zoo like smell and sounds on a day to day basis... God Give Me Patience.. PLEASE!! This may be just the thing I need though.. I have been on my own for so long with near perfect lifestyle conditions that I think I actually lost my ability to deal with stress.. Maybe this situation will help me learn to deal with stress again more efficiently..
Woke up early on my own. Beautiful, cool morning so I decided to go for a brisk walk... 30 mins up hill and kept my heart rate around 110bpm. No music, used this time to try to clear my head and meditate.
Diet
Meal 1 (8:10am)
5 Eggs cooked in Coconut Oil with Salsa
Meal 2 (11:00am)
Seafood Blend with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3 (2:00pm)
2 Scoops Whey Protein
Meal 4 (5:30pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Calories: 1,628
Protein: 162g
Fat: 52g
Carb: 80g
Fiber: 35g
A Stressful Night
I just found out at the last minute that my two co-workers are moving into my place. So I spent the day cleaning it up and helped them move in last night.. She has two birds and a huge dog.. and more junk food than I've ever seen in my life!! I really don't know how people live off of that crap, of course I did it for years.. And they both wonder why they are always sick. Anyways, back to the stress part.. There is now no room at all in my fridge or freezer.. its full of candy, ice cream and ice cream bars, Frozen Hungry Man Dinners and other things like muffins and potato skins. The Fridge is full of sodas and other junk and today I have 40lbs of Beef coming in with no where to put it! I'm freaking out.. Also, I don't get the whole having birds as pets things.. What's the point, all these birds do is sit there and squawk for hours!! I told her I'm setting them free.. And this dog is not a dog.. its a fuzzy horse.. when you think poodle you think 2lb toy dog. NO.. this thing is 60lbs and is a small horse that jumps on everything and eats anything in her path!! I like to keep my place very clean, neat and minimal.. I HATE having stuff all over the counters and on the floor etc.. It drives me crazy.. My place now looks like one of those homes you see on Hoarders.. Boxes everywhere, no counter top space at all, and how many toys does one dog need to be playing with at a time! Its stressful enough just to have to stare at all the junk food these guys brought over with them, but know I have to deal with the Zoo like smell and sounds on a day to day basis... God Give Me Patience.. PLEASE!! This may be just the thing I need though.. I have been on my own for so long with near perfect lifestyle conditions that I think I actually lost my ability to deal with stress.. Maybe this situation will help me learn to deal with stress again more efficiently..
Woke up early on my own. Beautiful, cool morning so I decided to go for a brisk walk... 30 mins up hill and kept my heart rate around 110bpm. No music, used this time to try to clear my head and meditate.
Diet
Meal 1 (8:10am)
5 Eggs cooked in Coconut Oil with Salsa
Meal 2 (11:00am)
Seafood Blend with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3 (2:00pm)
2 Scoops Whey Protein
Meal 4 (5:30pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Calories: 1,628
Protein: 162g
Fat: 52g
Carb: 80g
Fiber: 35g
July 13, 2011
Wednesday Training and Diet Day 1
A: Single Leg DB Dead Lift @ 20X1; 8-10; rest 1 min b/t legs X 3.
then...
70% M.A.P. for 4 minutes.
DB ground to overhead 35#/hand X 10
BW Step Ups (box at knee height +/-) X 10
Rest 3 minutes X 5
Results
A: 55#/60#/60# all 10 reps
Couplet:
R1: 3 +10
R2: 3 +8
R3: 3 +4
R4: 3 +6
R5: 3 +6
Notes
Kept my efforts on the Couplet very consistent.. I felt like I could keep the pace of each round going for another 4 minutes.. Made sure to get everything done unbroken.. Got a lot of weird looks this morning. SLDL -- Balance was an issue this morning.. But after I picked a point further in front of me to focus on I seemed to balance myself more efficiently. I think I was looking down at my toes on the warm up sets.
Diet
Meal 1 (8:20am)
Post Wod - Sweet Potato Puree Whey Protein, Bcaa's and Creatine
Meal 2 (9:30am)
Pumpkin Puree + Whey Protein
Meal 3 (12:30pm)
4 Eggs, Spinach and Salsa
Meal 4 (3:30pm)
Seafood Blend with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 5 (6:30pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Im going to be listing only the "Pure" Sources of each macro nutrient. Think Zone - Beef is only protein not counting the fat in the beef and Sweet potato is carb only not counting the protein that may be in the potato.
Calories: 2,082
Protein: 180g (50g post wod meals x 2)
Fat: 50g
Carb: 154g (90g post wod meals x 2)
Fiber: 44g
Didn't notice a tired or fatigued feeling after eating my two big carb post workout meals.. I actually felt pretty fresh and clear minded.. I slept great last night and I plan to rest tomorrow before I start in with my new programming! I'll tell you what though.. this is a lot of food. I used to feel hungry on my three large meals at similar calorie count.. but splitting it up like this keeps me full all day long.
then...
70% M.A.P. for 4 minutes.
DB ground to overhead 35#/hand X 10
BW Step Ups (box at knee height +/-) X 10
Rest 3 minutes X 5
Results
A: 55#/60#/60# all 10 reps
Couplet:
R1: 3 +10
R2: 3 +8
R3: 3 +4
R4: 3 +6
R5: 3 +6
Notes
Kept my efforts on the Couplet very consistent.. I felt like I could keep the pace of each round going for another 4 minutes.. Made sure to get everything done unbroken.. Got a lot of weird looks this morning. SLDL -- Balance was an issue this morning.. But after I picked a point further in front of me to focus on I seemed to balance myself more efficiently. I think I was looking down at my toes on the warm up sets.
Diet
Meal 1 (8:20am)
Post Wod - Sweet Potato Puree Whey Protein, Bcaa's and Creatine
Meal 2 (9:30am)
Pumpkin Puree + Whey Protein
Meal 3 (12:30pm)
4 Eggs, Spinach and Salsa
Meal 4 (3:30pm)
Seafood Blend with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar
Meal 5 (6:30pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Im going to be listing only the "Pure" Sources of each macro nutrient. Think Zone - Beef is only protein not counting the fat in the beef and Sweet potato is carb only not counting the protein that may be in the potato.
Calories: 2,082
Protein: 180g (50g post wod meals x 2)
Fat: 50g
Carb: 154g (90g post wod meals x 2)
Fiber: 44g
Didn't notice a tired or fatigued feeling after eating my two big carb post workout meals.. I actually felt pretty fresh and clear minded.. I slept great last night and I plan to rest tomorrow before I start in with my new programming! I'll tell you what though.. this is a lot of food. I used to feel hungry on my three large meals at similar calorie count.. but splitting it up like this keeps me full all day long.
Training and Diet Update
Changes are on the Horizon
Anthony has been reading up on the Poliquin method of Hypertrophy. This is a Body Building style of training with the main goal to get cut! Lean Muscle Mass and Definition. Which is exactly what I'm looking for at the moment. As I said in a previous post, my goals aren't to go to the games.. Its to look and feel good. I've never been that muscle guy and I've never had a six pack. This style of training should help me get to these immediate goals much faster!
I also decided to reach out for a little more help with my diet and lifestyle.. For this I got in touch with Nathan Holiday and he agreed to help guide me through this process. We spoke yesterday for about an hour or so; I went through my short history of training programs, lifestyle and diets and after some more background we came up with a plan.. Since I am doing this Body Building, Hypertrophy Training, we decided that a Body Building style of eating was in order. The goal is to take advantage of that post wod window and dump in some Carbs. Then the rest of my meals are going to be Proteins and Fat with some Greens on the side. When Nathan saw my food journal, he was shocked at the total number of calories I was eating on a daily basis.. He said it was enough to fuel a 5'5" Female. So he said first thing we are going to do is bump that up to 2,000 on Training days and around 1,600+ on rest days. He also said that I need to eat more frequently so I will try to split up my total calories into about 5 or 6 meals a day. My daily macro nutrient breakdown looks like this.. Training days - Protein - 180+, Carbs - 60-80g Post Wod Starch, 1 Hour later 30g Starch Carbs, the rest of the day Veggies only, Fat - supplement my fats as needed to hit my daily caloric recommendations. There is a reason that body builders look the way they do, Genetics, Steroids, and Diet.. and since I don't have the Genetics and I haven't decided to do steroids at the moment:).. It looks like Diet is the next best thing.. Even if you look at the Natural Body Builders, they eat just like this. So this stuff is proven.. It might not be very Paleo or in the Robb Wolf template, but if it works for me then that is all that matters!! One last thing that Nathan told me at the end of our conversation was not to worry about gaining fat.. This is an experiment and if I do start to put on body fat quickly, it can come off just as fast. That statement has really helped ease my mind because I gotta say, a lot of this stuff goes against everything I thought I knew about losing body fat and I was very hesitant about going this direction. But what I was doing wasn't working, and when I looked back at my OPT Big Dawg days, this is very similar to way I was eating then. So here we go!
Anthony has been reading up on the Poliquin method of Hypertrophy. This is a Body Building style of training with the main goal to get cut! Lean Muscle Mass and Definition. Which is exactly what I'm looking for at the moment. As I said in a previous post, my goals aren't to go to the games.. Its to look and feel good. I've never been that muscle guy and I've never had a six pack. This style of training should help me get to these immediate goals much faster!
I also decided to reach out for a little more help with my diet and lifestyle.. For this I got in touch with Nathan Holiday and he agreed to help guide me through this process. We spoke yesterday for about an hour or so; I went through my short history of training programs, lifestyle and diets and after some more background we came up with a plan.. Since I am doing this Body Building, Hypertrophy Training, we decided that a Body Building style of eating was in order. The goal is to take advantage of that post wod window and dump in some Carbs. Then the rest of my meals are going to be Proteins and Fat with some Greens on the side. When Nathan saw my food journal, he was shocked at the total number of calories I was eating on a daily basis.. He said it was enough to fuel a 5'5" Female. So he said first thing we are going to do is bump that up to 2,000 on Training days and around 1,600+ on rest days. He also said that I need to eat more frequently so I will try to split up my total calories into about 5 or 6 meals a day. My daily macro nutrient breakdown looks like this.. Training days - Protein - 180+, Carbs - 60-80g Post Wod Starch, 1 Hour later 30g Starch Carbs, the rest of the day Veggies only, Fat - supplement my fats as needed to hit my daily caloric recommendations. There is a reason that body builders look the way they do, Genetics, Steroids, and Diet.. and since I don't have the Genetics and I haven't decided to do steroids at the moment:).. It looks like Diet is the next best thing.. Even if you look at the Natural Body Builders, they eat just like this. So this stuff is proven.. It might not be very Paleo or in the Robb Wolf template, but if it works for me then that is all that matters!! One last thing that Nathan told me at the end of our conversation was not to worry about gaining fat.. This is an experiment and if I do start to put on body fat quickly, it can come off just as fast. That statement has really helped ease my mind because I gotta say, a lot of this stuff goes against everything I thought I knew about losing body fat and I was very hesitant about going this direction. But what I was doing wasn't working, and when I looked back at my OPT Big Dawg days, this is very similar to way I was eating then. So here we go!
July 12, 2011
Tuesday Training and Diet Day 23
A: Front Squat Cluster-1.1.1.1.1 @ 30X1; big % of 1RM; rest up to 5 min. X 5
B: Press Cluster-1.1.1.1.1 @ 21X2; rest; 3 min X 5.
Then...work on Trap 3 & DB ext rotation for 2-3 sets each @ 30X1
Results
A:185 x 2 sets and 195 for the rest
B:135 x 1 set and 115 for the rest
Shoulder work - Complete 20#
Notes:
Front Squats felt very strong. Shoulder press - I felt a big pinch in my lower back. This has been a problem now for the past few days.. Not sure how I did it, but I will continue to mobilize and stretch to the best of my ability to help this issue go away!
Diet
Meal 1
Egg and Spinach with Salsa
Post Wod Solution of Whey Protein, Pumpkin Puree, Bcaa's and Creatine
Meal 2
Seafood Blend and Sardines with Mixed Greens and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,986
Total Protein: 220
Total Fat: 66
Total Net Carb: 58
B: Press Cluster-1.1.1.1.1 @ 21X2; rest; 3 min X 5.
Then...work on Trap 3 & DB ext rotation for 2-3 sets each @ 30X1
Results
A:185 x 2 sets and 195 for the rest
B:135 x 1 set and 115 for the rest
Shoulder work - Complete 20#
Notes:
Front Squats felt very strong. Shoulder press - I felt a big pinch in my lower back. This has been a problem now for the past few days.. Not sure how I did it, but I will continue to mobilize and stretch to the best of my ability to help this issue go away!
Diet
Meal 1
Egg and Spinach with Salsa
Post Wod Solution of Whey Protein, Pumpkin Puree, Bcaa's and Creatine
Meal 2
Seafood Blend and Sardines with Mixed Greens and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,986
Total Protein: 220
Total Fat: 66
Total Net Carb: 58
July 11, 2011
Monday Training and Diet Day 22
A1: BB bent over row @ 20X0; 8-10; rest 30 seconds
A2: DB Bench Press @ 22X2; 8-10; rest 90 sec. X 3
B: Peterson Step Up to 6"-10" height (straighten support leg hard);
10-12/leg; rest 1
min b/t legs X 4
C: Hanging leg raises; 10; rest 1 minute x 3
A1: 175# x 4 sets
A2: 60 x 10/ 65 x 10/ 65 x 8
B: 25# x 12 x 4
C: Complete
Went on a great hike this afternoon.. took me about 1.5 - 2 hours.. went up to around 1,000 feet or so.. One of the highest points in NJ. Will definitely be doing this more often.. This was actually my first real trail hike and I had a great time. Not to mention it was a great workout.. I sweating like crazy at the end.
View from the Top!!
Diet
Meal 1
Egg and Spinach with Salsa
Post Wod Solution of Whey Protein, Bcaa's and Creatine
Meal 2
Seafood Blend with Mixed Greens and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,373
Total Protein: 153
Total Fat: 47
Total Net Carb: 44
A2: DB Bench Press @ 22X2; 8-10; rest 90 sec. X 3
B: Peterson Step Up to 6"-10" height (straighten support leg hard);
10-12/leg; rest 1
min b/t legs X 4
C: Hanging leg raises; 10; rest 1 minute x 3
A1: 175# x 4 sets
A2: 60 x 10/ 65 x 10/ 65 x 8
B: 25# x 12 x 4
C: Complete
Went on a great hike this afternoon.. took me about 1.5 - 2 hours.. went up to around 1,000 feet or so.. One of the highest points in NJ. Will definitely be doing this more often.. This was actually my first real trail hike and I had a great time. Not to mention it was a great workout.. I sweating like crazy at the end.
View from the bottom of the Appalachian Trail.
View from the Top!!
Diet
Meal 1
Egg and Spinach with Salsa
Post Wod Solution of Whey Protein, Bcaa's and Creatine
Meal 2
Seafood Blend with Mixed Greens and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,373
Total Protein: 153
Total Fat: 47
Total Net Carb: 44
July 10, 2011
Sunday Training and Diet Day 21
Took an extra rest day today.. Woke up feeling like crap physically.. running a small temperature and very very sore in my hamstrings.. Busy day at work so why not just rest up, grab an extra hour of sleep and be ready to hit it hard this week! Anthony discussed throwing in more Hypertrophy training so stay tuned for the program update and explanation.
July 9, 2011
Saturday Training and Diet Day 20
-Rest Day-
Diet
Meal 1 (6:10 - 6:40pm)
Ground Beef with Avocado and Salsa
Meal 2 (11:45 - 12:10pm)
Seafood Blend with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,564
Total Protein: 151
Total Fat: 70
Total Net Carb: 40
Diet
Meal 1 (6:10 - 6:40pm)
Ground Beef with Avocado and Salsa
Meal 2 (11:45 - 12:10pm)
Seafood Blend with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,564
Total Protein: 151
Total Fat: 70
Total Net Carb: 40
July 8, 2011
Friday Training and Diet Day 19
A: Wtd supinated chins @ 10 1 X 1,3-6; rest 3 minutes X 5.
B: DB Romanian Dead Lift @ 20X1; 8-10; rest 2 min. X 3.
C: Leg Curl Machine; 20 reps @ moderate load (dorsiflex feet); rest 1 min.
X 3
D: Hanging leg raise 10-12 controlled; rest 1 minute X 3
Results:
A: 4 x 25#/ 3 x 25#/ 3 x 25#/ 3 x 25#/ 4 x 12#
B: 40#/50#/60#
C: All sets at 85# x 20
D: Hanging Knees to Elbows 10/10/9
Notes:
A: These were very hard.. especially the third rep.. I had enough muscle endurance to bang out 2 good reps strict, but man that third or fourth rep was tough to get my chin up.. 10 seconds down is Brutal!!
B: I wasn't sure how my back was gonna hold up under weight this morning.. so I didn't push this. Next time I will start at around 60# and build for 3 challenging heavy sets.
D: Pulled myself up to 90 degrees and from there did strict, no swinging knees to elbows trying to curl my butt up at the top so my back was parallel to the ground. Very rough, came to a complete solid hollow position in the bottom to make sure I wasn't kipping up. Failed my last set on the 9th rep.. not sure if it was core or arm fatigued.. these just hurt. BUT I Love all this ab stuff Anthony has been programming! Never had a six pack before so that is a vanity goal of mine.
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (8:15am)
Meal 1 (9:10 - 9:30pm)
4 Hard Boiled Eggs with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Cauliflower and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,590
Total Protein: 150
Total Fat: 69
Total Net Carb: 49
B: DB Romanian Dead Lift @ 20X1; 8-10; rest 2 min. X 3.
C: Leg Curl Machine; 20 reps @ moderate load (dorsiflex feet); rest 1 min.
X 3
D: Hanging leg raise 10-12 controlled; rest 1 minute X 3
Results:
A: 4 x 25#/ 3 x 25#/ 3 x 25#/ 3 x 25#/ 4 x 12#
B: 40#/50#/60#
C: All sets at 85# x 20
D: Hanging Knees to Elbows 10/10/9
Notes:
A: These were very hard.. especially the third rep.. I had enough muscle endurance to bang out 2 good reps strict, but man that third or fourth rep was tough to get my chin up.. 10 seconds down is Brutal!!
B: I wasn't sure how my back was gonna hold up under weight this morning.. so I didn't push this. Next time I will start at around 60# and build for 3 challenging heavy sets.
D: Pulled myself up to 90 degrees and from there did strict, no swinging knees to elbows trying to curl my butt up at the top so my back was parallel to the ground. Very rough, came to a complete solid hollow position in the bottom to make sure I wasn't kipping up. Failed my last set on the 9th rep.. not sure if it was core or arm fatigued.. these just hurt. BUT I Love all this ab stuff Anthony has been programming! Never had a six pack before so that is a vanity goal of mine.
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (8:15am)
Meal 1 (9:10 - 9:30pm)
4 Hard Boiled Eggs with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Cauliflower and Rao's Arrabbiata Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,590
Total Protein: 150
Total Fat: 69
Total Net Carb: 49
July 7, 2011
Thursday Training and Diet Day 18
Run 5 min. at easy (Z1) pace.then walk 2 minutes...
6 sets of 3 minutes higher effort running (no stopping). Watch your pace.
Rest 2 minutes actively b/t.
5 min. easy run to cool down.
Notes: Fasted run, No Coffee.. I do better on my runs without the caffeine compared to my weight training sessions where the caffeine seems to have a positive effect. Had a lot of pain in my lower back when I woke up this morning. Spent some time before the run trying to relax it with no success.. However, I felt pretty strong during the run.. Its amazing how fast you can feel you lungs getting stronger (or at least back to were they used to be) Still a long ways away, but I am definitely more conditioned now compared to a few short weeks ago. Did the run again inside.. This really gives me some nice numbers to compare week to week, as well as providing me with a feeling so that when I do go outside to run, I'll know and be better aware of how I should feel/pace myself during the run. First 5 sets were at 8.0 on the Tread mill with the last set at 8.5.. So just a little increase from my last attempt.
12:50pm Update on my Back.. This is a pain I haven't felt before.. whats worse is I don't know how I did it... gonna spend sometime on my back this afternoon and try to get a massage a little later.. I can barely stand at the moment.
6:15pm - Got a great massage this afternoon and then took an ice bath.. Back is starting to feel better.. Hopefully a good nights sleep and some more stretching, I feel close to 100% tomorrow morning to get my workout in.
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (7:10am)
Meal 1 (8:00 - 8:30pm)
Ground Beef with Avocado and Salsa
Meal 2 (12:15 - 12:45pm)
5oz Cod with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3 (5:00 - 6:10pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,613
Total Protein: 174
Total Fat: 66
Total Net Carb: 37
6 sets of 3 minutes higher effort running (no stopping). Watch your pace.
Rest 2 minutes actively b/t.
5 min. easy run to cool down.
Notes: Fasted run, No Coffee.. I do better on my runs without the caffeine compared to my weight training sessions where the caffeine seems to have a positive effect. Had a lot of pain in my lower back when I woke up this morning. Spent some time before the run trying to relax it with no success.. However, I felt pretty strong during the run.. Its amazing how fast you can feel you lungs getting stronger (or at least back to were they used to be) Still a long ways away, but I am definitely more conditioned now compared to a few short weeks ago. Did the run again inside.. This really gives me some nice numbers to compare week to week, as well as providing me with a feeling so that when I do go outside to run, I'll know and be better aware of how I should feel/pace myself during the run. First 5 sets were at 8.0 on the Tread mill with the last set at 8.5.. So just a little increase from my last attempt.
12:50pm Update on my Back.. This is a pain I haven't felt before.. whats worse is I don't know how I did it... gonna spend sometime on my back this afternoon and try to get a massage a little later.. I can barely stand at the moment.
6:15pm - Got a great massage this afternoon and then took an ice bath.. Back is starting to feel better.. Hopefully a good nights sleep and some more stretching, I feel close to 100% tomorrow morning to get my workout in.
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (7:10am)
Meal 1 (8:00 - 8:30pm)
Ground Beef with Avocado and Salsa
Meal 2 (12:15 - 12:45pm)
5oz Cod with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3 (5:00 - 6:10pm)
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,613
Total Protein: 174
Total Fat: 66
Total Net Carb: 37
July 6, 2011
Wednesday Training and Diet Day 17
A1: DB Bench Press @ 20X2; 8-10; rest 10 sec.
A2: BW Strict Chins AMRAP (-1); rest 2 minutes X 3
B1: Incline Bench @ 30X0; 8-10; rest 10 sec.
B2: Croc rows @ 30X1; 6-8; rest 2 min. X 3
Results
A1: 60 x 10/ 65 x 9/ 65 x 8
A2: 10/8/6
B1: 115 x 8 x 3 sets
B2: 65 x 8easy/ 75 x 8/ 75 x 8
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (7:00am)
Meal 1 (8:00 - 8:30pm)
4 Hard Boiled Eggs with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,679
Total Protein: 155
Total Fat: 82
Total Net Carb: 41
A2: BW Strict Chins AMRAP (-1); rest 2 minutes X 3
B1: Incline Bench @ 30X0; 8-10; rest 10 sec.
B2: Croc rows @ 30X1; 6-8; rest 2 min. X 3
Results
A1: 60 x 10/ 65 x 9/ 65 x 8
A2: 10/8/6
B1: 115 x 8 x 3 sets
B2: 65 x 8easy/ 75 x 8/ 75 x 8
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's (7:00am)
Meal 1 (8:00 - 8:30pm)
4 Hard Boiled Eggs with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Ground Beef with Broccoli and Rao's Tomato Basil Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,679
Total Protein: 155
Total Fat: 82
Total Net Carb: 41
July 5, 2011
Tuesday Training and Diet 16
Rest Day
I felt great this morning.. I think I did that carb re load last night just right.. I slept great, I don't look or feel bloated, my body feels pretty good ( a little sore in my glutes from the heavy squats yesterday) but other than that I feel recovered.. My weight went up 5 - 8 pounds or so but that should regulate in a few days.. Back to my normal 50g of Carbs or less per day. On another note.. I have been retaining a lot of water so I will be taking all the salt I have been eating out of my diet for a few weeks and see if that improves.. If it doesn't then I will cycle out the creatine and observe.
Diet
Meal 1 (8:10 - 8:35pm)
Egg and Onion loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Bison and Broccoli with Salsa Tomatillo
Nutritional Facts based off of Fitday.com
Total Calories: 1,317
Total Protein: 132
Total Fat: 53
Total Net Carb: 46
I felt great this morning.. I think I did that carb re load last night just right.. I slept great, I don't look or feel bloated, my body feels pretty good ( a little sore in my glutes from the heavy squats yesterday) but other than that I feel recovered.. My weight went up 5 - 8 pounds or so but that should regulate in a few days.. Back to my normal 50g of Carbs or less per day. On another note.. I have been retaining a lot of water so I will be taking all the salt I have been eating out of my diet for a few weeks and see if that improves.. If it doesn't then I will cycle out the creatine and observe.
Diet
Meal 1 (8:10 - 8:35pm)
Egg and Onion loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
5oz Salmon with Mixed Greens, Cucumbers, and Mushrooms with Dijon/Apple Cider Vinegar
Meal 3
Bison and Broccoli with Salsa Tomatillo
Nutritional Facts based off of Fitday.com
Total Calories: 1,317
Total Protein: 132
Total Fat: 53
Total Net Carb: 46
July 4, 2011
Monday Training and Diet Day 15
HAPPY 4TH OF JULY!!
A: Back Squat; 5-7 reps, rest 3 minutes X 3
B: Walking Lunges w/55# per hand; 16 steps total; rest 1 min. X 4
C: Cable crunch 12-15; rest 45 sec. X 3
Results
A: 225 x 5/ 235 x 5/ 225 x 5
B: All Unbroken
C: 120 x 15 x 3sets
Notes
Squats were fast and powerful for the first 3 reps.. last 2 reps on each set was a fight but still felt very strong in and coming out of the bottom.
The Walking lunges were brutal after about rep 10. I was trying to go right into the next lunge without bringing my feet together to settle in for the next step, but after about 10 reps it was a slow burning struggle. Love it!!
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's
Meal 1 (7:50 - 8:20am)
Egg and Onion Load with Avocado and Salsa
Meal 2
Bison and Brussel Sprouts with Rao's Marinara Sauce
Meal 3 (6 - 7:30pm)
Lets just say I enjoyed some 4th of July Junk Food :)
Nutritional Facts based off of Fitday.com
Total Calories: 3,480
Total Protein: 192
Total Fat: 200
Total Net Carb: 191
A: Back Squat; 5-7 reps, rest 3 minutes X 3
B: Walking Lunges w/55# per hand; 16 steps total; rest 1 min. X 4
C: Cable crunch 12-15; rest 45 sec. X 3
Results
A: 225 x 5/ 235 x 5/ 225 x 5
B: All Unbroken
C: 120 x 15 x 3sets
Notes
Squats were fast and powerful for the first 3 reps.. last 2 reps on each set was a fight but still felt very strong in and coming out of the bottom.
The Walking lunges were brutal after about rep 10. I was trying to go right into the next lunge without bringing my feet together to settle in for the next step, but after about 10 reps it was a slow burning struggle. Love it!!
Diet
Post Wod Solution of Whey Protein, Creatine and Bcaa's
Meal 1 (7:50 - 8:20am)
Egg and Onion Load with Avocado and Salsa
Meal 2
Bison and Brussel Sprouts with Rao's Marinara Sauce
Meal 3 (6 - 7:30pm)
Lets just say I enjoyed some 4th of July Junk Food :)
Nutritional Facts based off of Fitday.com
Total Calories: 3,480
Total Protein: 192
Total Fat: 200
Total Net Carb: 191
July 3, 2011
Sunday Training and Diet Day 14
A1: BB bent over row @ 20X0; 8-10; rest 30 seconds
A2: DB Bench Press @ slight incline @ 22X2; 8-10; rest 90 sec. X 3
B: DB Russian Step Ups (straighten support leg hard); 12-15/leg; rest 1
min b/t legs X 4
C: Reverse Crunch or leg raises; 8-10; rest 1 minute x 3.
Results
A1: 175# x 10/8/8
A2: 60# x 8/8/8
B: 30# x 15/ 35 x 2 x 15/ 40 x 12
C: 3 x 10
Notes:
A1: Grip was limiting factor
B: I made sure to straighten that up leg hard and fast.. Started to really burn around 8-10 reps
C: I made sure to lower very slow.. like a 5 second count
Diet
Meal 1 (8:10 - 8:40am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (11:20 - 11:50am)
Wild Caught Alaskan Cod and Sardines with Mixed Greens/Spinach and Apple Cider Vinegar
Post Wod Solution (3:30pm)
Whey Protein, Creatine and Bcaa's
Meal 3 (pm)
8oz Ground Bison with Cauliflower and Rao's Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,745
Total Protein: 182
Total Fat: 70
Total Net Carb: 49
A2: DB Bench Press @ slight incline @ 22X2; 8-10; rest 90 sec. X 3
B: DB Russian Step Ups (straighten support leg hard); 12-15/leg; rest 1
min b/t legs X 4
C: Reverse Crunch or leg raises; 8-10; rest 1 minute x 3.
Results
A1: 175# x 10/8/8
A2: 60# x 8/8/8
B: 30# x 15/ 35 x 2 x 15/ 40 x 12
C: 3 x 10
Notes:
A1: Grip was limiting factor
B: I made sure to straighten that up leg hard and fast.. Started to really burn around 8-10 reps
C: I made sure to lower very slow.. like a 5 second count
Diet
Meal 1 (8:10 - 8:40am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (11:20 - 11:50am)
Wild Caught Alaskan Cod and Sardines with Mixed Greens/Spinach and Apple Cider Vinegar
Post Wod Solution (3:30pm)
Whey Protein, Creatine and Bcaa's
Meal 3 (pm)
8oz Ground Bison with Cauliflower and Rao's Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,745
Total Protein: 182
Total Fat: 70
Total Net Carb: 49
Saturday Training and Diet Day 13
Run 5 min. at warm up pace (65% or Z1)
Walk for 2 minutes actively
then...
5 sets of 4 minutes of running at higher effort. Same pace as last week.
Walk actively 2 minutes between sets.
Run 5 min. to cool down.
Run Complete
These runs are starting to feel better each time I go out.. Don't get me wrong, I still struggle on the last set or so... but I feel my lungs coming back!
Diet
Post Wod Solution of Whey Protein, Creatine, and Bcaa's (7:00am)
Meal 1 (8:00 - 8:25am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
Alaskan Cod with Mixed Greens and Cucumbers
Meal 3 (8:00 - 9:00pm) Long Day = Late dinner... Lessons all day from 8am - 7:30pm
8oz Ground Bison with Broccoli and Rao's Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,527
Total Protein: 174
Total Fat: 54
Total Net Carb: 43
Walk for 2 minutes actively
then...
5 sets of 4 minutes of running at higher effort. Same pace as last week.
Walk actively 2 minutes between sets.
Run 5 min. to cool down.
Run Complete
These runs are starting to feel better each time I go out.. Don't get me wrong, I still struggle on the last set or so... but I feel my lungs coming back!
Diet
Post Wod Solution of Whey Protein, Creatine, and Bcaa's (7:00am)
Meal 1 (8:00 - 8:25am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
Alaskan Cod with Mixed Greens and Cucumbers
Meal 3 (8:00 - 9:00pm) Long Day = Late dinner... Lessons all day from 8am - 7:30pm
8oz Ground Bison with Broccoli and Rao's Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,527
Total Protein: 174
Total Fat: 54
Total Net Carb: 43
July 1, 2011
Friday Training and Diet Day 12
-Rest Day-
After my deadlift session yesterday my back felt like garbage. So I spent most of the day stretching and mobilizing.. I also spent about an hour or so on my back with my legs elevated to help restore that low back/over extension issue I have. I woke up this morning feeling fresh and ready to go. No Pain at all in my back.. Very surprised.. Busy weekend ahead, David is in town for a few days, 4th of July weekend is always jammed packed.. I have full Schools everyday all day so I should be good and tired by the end of the weekend! I'm going to take an extra day off tomorrow and do my running workout on Sunday leaving all of Monday to get in the gym and throw some weights around. This way I won't be rushing through my workout and scrambling to get to work on time.. Of course I say all this now and it will all change tomorrow.. Stay Tuned... Also, just want to send a out a quick note to Anthony DiSarro, Speedy recovery my friend!! This will only make you smarter and stronger!
Diet
Meal 1 (7:00 - 7:30am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Wild Caught Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (4:25 - 5:10pm) Early dinner, Clinic with David at 6pm
8oz Bison, Broccoli and Rao's Marinara Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,431
Total Protein: 139
Total Fat: 62
Total Net Carb: 43
After my deadlift session yesterday my back felt like garbage. So I spent most of the day stretching and mobilizing.. I also spent about an hour or so on my back with my legs elevated to help restore that low back/over extension issue I have. I woke up this morning feeling fresh and ready to go. No Pain at all in my back.. Very surprised.. Busy weekend ahead, David is in town for a few days, 4th of July weekend is always jammed packed.. I have full Schools everyday all day so I should be good and tired by the end of the weekend! I'm going to take an extra day off tomorrow and do my running workout on Sunday leaving all of Monday to get in the gym and throw some weights around. This way I won't be rushing through my workout and scrambling to get to work on time.. Of course I say all this now and it will all change tomorrow.. Stay Tuned... Also, just want to send a out a quick note to Anthony DiSarro, Speedy recovery my friend!! This will only make you smarter and stronger!
Diet
Meal 1 (7:00 - 7:30am)
Egg and Onion Loaf with Avocado and Salsa
Meal 2 (Noon - 12:30pm)
6oz Wild Caught Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar
Meal 3 (4:25 - 5:10pm) Early dinner, Clinic with David at 6pm
8oz Bison, Broccoli and Rao's Marinara Sauce
Nutritional Facts based off of Fitday.com
Total Calories: 1,431
Total Protein: 139
Total Fat: 62
Total Net Carb: 43
Subscribe to:
Posts (Atom)
