-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
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