Before I start up with my Normal Blog post, I just have a few notes to add to yesterday. So I went to Chipotle Grill for the first time in my life and I gotta say.. IT WAS FANTASTIC,!! Changed the way I look at fast food. I will make this a once a week lunch/dinner spot. maybe less.. It depends on how lazy I am that day and if I feel like cooking. I've been so clean and smart with my food choices for the past few months that I almost consider this a "Cheat Meal" just because my meat isn't grassfed. But trust me, in NO WAY do I feel bad about this cheat meal like I would if it were Ice Cream and a Jar of Almond Butter like the old days (3 months ago).
On another note:
I have noticed that I have a bad habit of eating all or most of my meals in front of the TV. When I do this, I actually forget how much I'm actually eating and I'm more focused on the show than chewing my food. The last causes a big problem for my digestion.. So from now on I am going to make a conscience effort to eat every meal I can with the TV, Radio, etc OFF and chew my food to an almost liquid form. Last night I enjoyed my Chipotle Bowl outside by the pool and soaked in some extra Vitamin D. When I got back inside and looked at the clock, 45 mins had gone by. I was shocked.. I was so focused on chewing my food completely and enjoying the beautiful Naples Afternoon that I had no clue almost and hour had flew by. That night I actually slept better and I have no doubt it was due to the fact that it was much easier for me to digest my dinner. We'll call this "Attentive Eating".. its actually a form of meditation.
And now.. on to my regularly scheduled Programming
A) DB Split Squat: 8-10 @ 30X0; 1 min. rest b/t Legs x 4 sets
B1) Shoulder Press: 6-8 @ 12X2; 1 min. rest
B2) L - Pullup AMRAP with varied grips; 2 mins. rest x 5 sets
C) GH Raises: 15 @ 2010; 45 sec. rest x 4 sets
Results:
A) 30# DB/Hand - 10/10/8/8
B1) 95x8/105x6 for 3 sets/100x7
B2) 6 - sup. neut./6 - sup. narrow/ 5 - sup. wide/5 - pro. Neut/ 5 - Sup narrow
C) Complete unbroken on tempo
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,844
Total Protein: 158
Total Fat: 107
Total Net Carb: 38
April 14, 2011
April 13, 2011
Wednesday Training and Diet Day 65
Rest Day
Today is a scheduled rest day... I'm pretty sore in my shoulders, chest, and post chain (single leg DL) but instead of completely resting on this day, I am going to get in the box and do some pre-hab/re-hab stuff and some light Z1 rowing tech work. I am a blog troll, I have about 15 blogs I read every single day of the week first thing in the morning. And one of my go to blogs is the OPT Big Dawgs Blog.. I love seeing what he programs for his athletes and he always has some interesting videos up for our enjoyment. Today's workout seemed like it was designed just for me.. Nothing to taxing on my CNS and shouldn't leave me ruined for tomorrow. This should actually help my shoulders and I can always use some core and rowing technique work. So instead of being lazy and lounging on my couch all afternoon. I'm going to do a little active recovery.
Been messing around with some Intermittent Fasting (wrapping up my dinner around 5:30 -6pm and then eating my breakfast around 8am, giving me a nice 14 hour fast, Sundays I usually longer in the range of 18 hours + Fasted Training)
Also:
Only going with two meals today.. Going to be throwing in some Calorie Restriction on my rest days.. Hopefully the energy that is usually used to digest my food will be used to help repair and recovery my body. The Best advice I ever got in regards to my training was "You don't get strong when training, You get strong during recovery!" So better recovery mean stronger, bigger ME!
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Dinner
Chipotle Grill just opened up in Naples so I gave it a trial run.. Never been to one before so I took some advice from THE MAN Robb Wolf - Steak and Chicken Burrito Bowl, Double Guacamole, Double Veggies, Mild Salsa, Sans Burrito, Sans Beans, Sans Rice.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,164
Total Protein: 116
Total Fat: 55
Total Net Carb: 29
Today is a scheduled rest day... I'm pretty sore in my shoulders, chest, and post chain (single leg DL) but instead of completely resting on this day, I am going to get in the box and do some pre-hab/re-hab stuff and some light Z1 rowing tech work. I am a blog troll, I have about 15 blogs I read every single day of the week first thing in the morning. And one of my go to blogs is the OPT Big Dawgs Blog.. I love seeing what he programs for his athletes and he always has some interesting videos up for our enjoyment. Today's workout seemed like it was designed just for me.. Nothing to taxing on my CNS and shouldn't leave me ruined for tomorrow. This should actually help my shoulders and I can always use some core and rowing technique work. So instead of being lazy and lounging on my couch all afternoon. I'm going to do a little active recovery.
TRAINING:
Row 10 min working on technique @ Z1
(row high speed/perfect form 10 sec of every minute)
+
20 TGU/arm light KB - slow and steady
+
240 sec FLR accumulated on floor
Been messing around with some Intermittent Fasting (wrapping up my dinner around 5:30 -6pm and then eating my breakfast around 8am, giving me a nice 14 hour fast, Sundays I usually longer in the range of 18 hours + Fasted Training)
Also:
Only going with two meals today.. Going to be throwing in some Calorie Restriction on my rest days.. Hopefully the energy that is usually used to digest my food will be used to help repair and recovery my body. The Best advice I ever got in regards to my training was "You don't get strong when training, You get strong during recovery!" So better recovery mean stronger, bigger ME!
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Dinner
Chipotle Grill just opened up in Naples so I gave it a trial run.. Never been to one before so I took some advice from THE MAN Robb Wolf - Steak and Chicken Burrito Bowl, Double Guacamole, Double Veggies, Mild Salsa, Sans Burrito, Sans Beans, Sans Rice.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,164
Total Protein: 116
Total Fat: 55
Total Net Carb: 29
April 12, 2011
Tuesday Training and Diet 64
AM Fasted Training with Tall Americano
Build to a Quick Heavy 3 rep Bench Press
A1) AMRAP Bench of 55% of 1 RM
A2) 20 Double Unders
B) KBS - 80# 15 reps x 3
C) GHD Situps 10 reps x 4
Results:
All bench pressing done with Close Grip (14" or so)
Built to a 3 rep 225# Bench in 3 sets. - 135/185/225
A1) Done with 135# 20/11/12
A2) All Unbroken no misses
B) All Unbroken with the Big 2 Pood
C) All Unbroken two hands over head
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
Build to a Quick Heavy 3 rep Bench Press
A1) AMRAP Bench of 55% of 1 RM
A2) 20 Double Unders
B) KBS - 80# 15 reps x 3
C) GHD Situps 10 reps x 4
Results:
All bench pressing done with Close Grip (14" or so)
Built to a 3 rep 225# Bench in 3 sets. - 135/185/225
A1) Done with 135# 20/11/12
A2) All Unbroken no misses
B) All Unbroken with the Big 2 Pood
C) All Unbroken two hands over head
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
April 11, 2011
Monday Training and Diet Day 63
A) Single Leg DB Deadlift: 10,8,6,4 @ 20X0
B1) 1 1/4 Front Squats: 4-6reps @ 30X0
B2) AMSAP of FLR on Rings
C) Back Ext. @ 1010 29 x 3
Results:
A) all done with 55# DBs
B1) 135x6/145x5/155x4
B2) 1:15/1:00/:50
C) Completed all sets Unbroken
Diet
Pre-Wod Tall Americano
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
B1) 1 1/4 Front Squats: 4-6reps @ 30X0
B2) AMSAP of FLR on Rings
C) Back Ext. @ 1010 29 x 3
Results:
A) all done with 55# DBs
B1) 135x6/145x5/155x4
B2) 1:15/1:00/:50
C) Completed all sets Unbroken
Diet
Pre-Wod Tall Americano
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
April 10, 2011
Sunday Training and Diet Day 62
Airdyne
5 Sets:
1 min. @ 90% Aerobic (80rpm)
1 min. @ 50% Aerobic (50rpm)
-rest 5 mins-
A) Shoulder Complex 8-10 reps of DB Ext Rot/Trap 3/Powell Raises with 20# DB
B1)13/10/8 - Bar Dips AMRAP-2
B2)UB/UB/11-4 - 15 Pullups Unbroken
C)295 Avg Watts for 500m Row
Had a nice chat with Anthony today about my food log and how it might affect my body comp numbers.. If you look back, I do a good job of mixing up my proteins but stick to the same veggie sources.. Anthony reminded me that something as small as eating the same veggies day in and day
out may be the thing that is putting just that little bit of stress on my system to stall my progress.. So I will be cycling in different veggie sources week by week.. This week I am going to focus on Asparagus and Cauliflower and completely eliminate the Bag or Kale and Broccoli that I usually eat. Next week I will try to take out a lot of veggie matter and eat more fats - Avocados- and try to throw in more seaweed in the form of seaweed wraps and see how I look feel and perform. One other thing I will try, I will focus one week on fermented food sources like Sauerkraut and Kimchi.. I have been eating one or the other every day but in very small amounts just to help aid digestion... But for one week they will be my primary carb sources and then cycle back around to kale and broccoli. This mix should provide my body that little bit of confusion so that I keep seeing progress in my body comp and performance numbers.
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
8oz Grassfed Ground Lamb + Seaweed Salad
Dinner
8oz Grassfed Beef Tenderloins, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,561
Total Protein: 148
Total Fat: 80
Total Net Carb: 40
5 Sets:
1 min. @ 90% Aerobic (80rpm)
1 min. @ 50% Aerobic (50rpm)
-rest 5 mins-
A) Shoulder Complex 8-10 reps of DB Ext Rot/Trap 3/Powell Raises with 20# DB
B1)13/10/8 - Bar Dips AMRAP-2
B2)UB/UB/11-4 - 15 Pullups Unbroken
C)295 Avg Watts for 500m Row
Had a nice chat with Anthony today about my food log and how it might affect my body comp numbers.. If you look back, I do a good job of mixing up my proteins but stick to the same veggie sources.. Anthony reminded me that something as small as eating the same veggies day in and day
out may be the thing that is putting just that little bit of stress on my system to stall my progress.. So I will be cycling in different veggie sources week by week.. This week I am going to focus on Asparagus and Cauliflower and completely eliminate the Bag or Kale and Broccoli that I usually eat. Next week I will try to take out a lot of veggie matter and eat more fats - Avocados- and try to throw in more seaweed in the form of seaweed wraps and see how I look feel and perform. One other thing I will try, I will focus one week on fermented food sources like Sauerkraut and Kimchi.. I have been eating one or the other every day but in very small amounts just to help aid digestion... But for one week they will be my primary carb sources and then cycle back around to kale and broccoli. This mix should provide my body that little bit of confusion so that I keep seeing progress in my body comp and performance numbers.
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
8oz Grassfed Ground Lamb + Seaweed Salad
Dinner
8oz Grassfed Beef Tenderloins, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,561
Total Protein: 148
Total Fat: 80
Total Net Carb: 40
April 9, 2011
Saturday Training and Diet Day 61
Rest Day #2 aka its The Masters and its Saturday (moving day)... I plan on watching the Masters all day after work.. and I don't feel bad about taking another day off and moving today's workout til tomorrow. This is the weekend I look forward to most all year! Best Tournament in the World and probably the best sporting event to watch Live or on TV. The story is always compelling no matter who is at the top, which usually are the best players in the world, and the level of play on an amazing golf course is unmatched!
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Kale, Dijon Mustard
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Snack
Seaweed Salad from Whole Foods
Dinner
8oz Grassfed Beef Tenderloin, Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,670
Total Protein: 176
Total Fat: 79
Total Net Carb: 30
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Kale, Dijon Mustard
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Snack
Seaweed Salad from Whole Foods
Dinner
8oz Grassfed Beef Tenderloin, Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,670
Total Protein: 176
Total Fat: 79
Total Net Carb: 30
April 8, 2011
Friday Training and Diet Day 60
Rest Day:
Very busy day at work. Corporate Outing- 4 People for 3 Days.. 8 hours of instruction each day....Upside: Vitamin D levels will be sky high, I love working outside)
Feeling great right now! Body feels strong, Mind feels strong..I'm just really excited with the direction my training is going, how I am responding to it and the changes I see in my body. I think that is a big part of making change and sticking with a program, you have to enjoy it! If I hated the workouts and thought Anthony's programming was the worse, I'm pretty sure I wouldn't be in the gym 5 days out of the week at 5 AM. Sometimes I can barely get to sleep at night because I get so pumped about tomorrows workout. I start picturing myself doing the movements and almost start sweating and I can feel my heart beat start to race..I have to actively calm myself down some nights just to get some sleep. I'm in a great place right now and Can't wait to see where I am a week, two weeks, two months from now!
Diet
Breakfast
6 Whole Eggs, 1 Bag of Kale, Salsa
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,813
Total Protein: 158
Total Fat: 106
Total Net Carb: 40
Very busy day at work. Corporate Outing- 4 People for 3 Days.. 8 hours of instruction each day....Upside: Vitamin D levels will be sky high, I love working outside)
Feeling great right now! Body feels strong, Mind feels strong..I'm just really excited with the direction my training is going, how I am responding to it and the changes I see in my body. I think that is a big part of making change and sticking with a program, you have to enjoy it! If I hated the workouts and thought Anthony's programming was the worse, I'm pretty sure I wouldn't be in the gym 5 days out of the week at 5 AM. Sometimes I can barely get to sleep at night because I get so pumped about tomorrows workout. I start picturing myself doing the movements and almost start sweating and I can feel my heart beat start to race..I have to actively calm myself down some nights just to get some sleep. I'm in a great place right now and Can't wait to see where I am a week, two weeks, two months from now!
Diet
Breakfast
6 Whole Eggs, 1 Bag of Kale, Salsa
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,813
Total Protein: 158
Total Fat: 106
Total Net Carb: 40
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