Yesterday (wednesday) was ARMS days and another GREAT workout even with calories dropping a bit more and cardio still being done daily through work each morning. Here we have it....
35 minutes mild cardio run with FEP group class I lead at 745am.....
615-730pm....mission rancho 24 hour fitness
theme was for each muscle group was 4 sets of really heavy sets in the 8 rep range with slightly longer rests and then 2 sets of lighter sets in the 13 rep range with shorter rests.....here we go!
cuff series, shoulder prep, band warm up...
seated machine shoulder press....warm ups only....2x20
seated db press: 45'sx8 for 4 sets, 50x6 for 2 sets
seated machine shoulder press: 2x13
standing ez bar curls: 4x8
supine seated row bench cable curls: 2x13
seated ez bar overhead tricep extensions: 4x8
standing cable rope attachment overhead tricep extensions: 2x13
bb shrugs: 4x15
seated hammer shrug machine: 2x25
Today was a rest day so no lifting. Just some cardio this morning which was again part of a spin class I lead. 30 minutes advanced/express spin class. 460 calories in 30 minutes baby! Soaked and solid workout!
Tonight I am attending my first ever San Diego Chargers game at Qualcomm Stadium after scoring a free ticket from a hook up I got yesterday via the NFL PLAY 60 event we held on our carrier. Talk about sweetness! I may be a die hard Packers fan at heart sure.....but I am a fan of live NFL football any day!
Today's Grub:
845am
6 oz lean pork cuts
2 cups green beans
12 noon
4 oz lean pork cuts
4 oz deli turkey
3 cups normandy blend
8 cherry peppers
4pm
large garden and vegetable salad with walden farms dressing
1 pack syntha 6 isolate
8pm
2 quest bars, cookie dough!
11pm
2 cups fat free plain greek yogurt with splenda, cinnamon and cocoa
Peace out folks! My Packers are playing right now so I have a game to get back to!!
Thursday, August 29, 2013
Tuesday, August 27, 2013
Things Trucking Along....
Yesterday, Monday, was a busy fast paced day playing a little catch up at work due to my playing dual roles as our ships fit and funboss all week with our funboss on vacation so the double duty tasks although a nice change of duty also set me back just a hair yesterday but not anything I couldn't get caught up on by today so back on track now!
PS.....As of yesterday morning I am 191lbs even and 8.1% bodyfat. I would like to be about 2% lower in body comp to really look dialed in for the stage. Got about 22 days to do it so pedal to the metal here on out!
Yesterday was legs and despite having the gym packed and every squat rack taken I made the best of it and perhaps for good reason as my quads today were more sore then they have been a month or so and I loved it! This was the game plan yesterday....
Did 35 minutes mild intensity cardio via a group run this morning at 745am for work..
6-730pm 24 hour fitness mission rancho
pillar prep, hip matrix, band pnf stretching....
That be all for yesterday....some grub shots from yesterday....
Did 35 minutes mild intensity cardio via a group run this morning at 745am for work..
PS.....As of yesterday morning I am 191lbs even and 8.1% bodyfat. I would like to be about 2% lower in body comp to really look dialed in for the stage. Got about 22 days to do it so pedal to the metal here on out!
Yesterday was legs and despite having the gym packed and every squat rack taken I made the best of it and perhaps for good reason as my quads today were more sore then they have been a month or so and I loved it! This was the game plan yesterday....
Did 35 minutes mild intensity cardio via a group run this morning at 745am for work..
6-730pm 24 hour fitness mission rancho
pillar prep, hip matrix, band pnf stretching....
- close stance hack squats: 2 sets each- 12 reps, 10 reps, 8 reps
- supine leg press wide stance: 3x15 constant tension reps
- assisted chin single leg press downs: 2x15 each leg
- seated calves: 4x20 reps
- leg extensions: 2x10 heavy reps/sets
- prone leg curls: 3x10 heavy reps/sets
That be all for yesterday....some grub shots from yesterday....
Post workout goodies! pretzels, arctic 0 non dairy frozen dessert, cellucor whey shake
Pre bed goodies.....fat free, plain greek yogo, cellucor whey, flax meal, frozen strawberries, cocovia summer citrus pack
A nice little box of goods from the BSN Sports Supplement Team came in the mail today for myself and my sailors to use for training needs during workouts.
Today's chest/back workout went down like this:
615-730pm 24 hour fitness mission rancho
cuff series, dynamic movements....
- hammer wide chest press with hammer low rows: 6x15,12,10,10,10,20
- band assisted pull ups with incline db presses: 4x8 each
- cable rope face pulls with cable cross overs: 3x12 each
- nautilus pull over machine: 2x15
- life fitness low back machine: 4x20
Also got my tanning all set up at iTan starting today through the end of September for sure and perhaps October for a show I am now contemplating in my own backyard right here in Mission Valley (literally being held 4 miles from my apartment) via the NPC Border States Classic on Oct 5th.......will see on that though. Gotta start getting some color to this ghostly white skin!
Grub shots for today are not much as it was all on the run today but I did get my post lift meal in....check it out
cellucor whey shake, lifeway original tart keifer, pretzels
Tomorrow we have the entire Chargers NFL team coming out to our command/ship for most the morning and afternoon to run their NFL PLAY 60 campaign/event as well as hold their walk through practice right on the flight deck of our ship! Today was all set up and pre planning so that tomorrow its just show up, and run the event! I cannot wait to meet some of these guys, the coaches, the strength and conditioning staff and of course, the cheerleading team as well! Gonna be a sweet day at work tomorrow baby! Did I mention yet that I love my job? I hope so!
Sunday, August 25, 2013
Day by Day
So yesterday (saturday) was my favorite day of the week as you all know by now....ARMS DAY! This is how she went down...
40 minutes stepmill at 730am.... 575 calories burned
Arms workout at 615pm....
pillar prep, dynamic movements, cuff series...
seated db press w/ 40's: 4x10
machine shoulder press: 3x8
cambered bar preacher curls @ 65lb: 4x10
machine preacher curls: 3x8
overhead cambered bar tricep extensions @ 50lbs: 4x10
machine overhead tricep extensions: 3x8
standing db shrugs w/90's: 5x15
Sweet workouts today! Cardio went great, lift went super great! On Saturday evenings the place is dead and the gym is all mine! Love that!
Daily Grub:
Breakfast @ Broken Yolk Cafe: 4 egg omelet w/o cheese, + Canadian bacon and turkey bacon, English muffin and sliced tomato.
Today is an off day so that means just 40 minutes stepmill cardio which I did at 730am this morning followed by a homemade Sunday breakfast parfait as seen below. Take a look........this was bomb diggity!!
40 minutes stepmill at 730am.... 575 calories burned
Arms workout at 615pm....
pillar prep, dynamic movements, cuff series...
seated db press w/ 40's: 4x10
machine shoulder press: 3x8
cambered bar preacher curls @ 65lb: 4x10
machine preacher curls: 3x8
overhead cambered bar tricep extensions @ 50lbs: 4x10
machine overhead tricep extensions: 3x8
standing db shrugs w/90's: 5x15
Sweet workouts today! Cardio went great, lift went super great! On Saturday evenings the place is dead and the gym is all mine! Love that!
Daily Grub:
Breakfast @ Broken Yolk Cafe: 4 egg omelet w/o cheese, + Canadian bacon and turkey bacon, English muffin and sliced tomato.
Bro Meal: lean pork tenderloin with green beans and baby carrots
Post lift meal: 2 giant veggie garden salads w/ walden farms dressing, diced pork, preztels and artic 0 choco mint frozen dessert.
This stuff is the bomb!
Today is an off day so that means just 40 minutes stepmill cardio which I did at 730am this morning followed by a homemade Sunday breakfast parfait as seen below. Take a look........this was bomb diggity!!
Friday, August 23, 2013
4 weeks to go!
With just 4 weeks to go (4 weeks exactly tomorrow actually) its really getting down to crunch time now! I welcome the pressure, the excitement, the anxiousness to get on stage and compete against both myself and others who have also put in the time, sweat, pan, effort and sacrifice for who knows how many weeks and months leading up to that one day on stage! I love the discipline and spartan like lifestyle you need to live (to an extent of course) to be successful in this sport as it tests you and every fiber of your mental and physical and event spiritual being to stay the course and go from A to B with as few bumps between the two points. You find out what your made of very quickly let me say that much....
OK...So on to the days events.....
230pm workout at 24 hour fitness while my car got $185 of work done on it in downtown San Diego, easy way to burn time on both ends......here we go....
CHEST/BACK DAY:
dynamic movements, cuff matrix, pillar prep
standing high to low cable fly with trx inverted rows
4x12 each
incline bb press
4x8
close grip pull downs
4x9
freemotion converging chest press with Hoist low back extensions
4x12 each
standing low to high cable fly with low back hyperextension bench
3x15 each
trx face pull/external rotation combo
2x15
kneeling cable fly
2x15
5 minutes level 12 on stepmill
stretch out....done!!
Made a jump across the street to the Ralphs grocery store for my post workout grub and this is what I scoured!
Giant ham sandwich w/LTO on white w/o mayo or cheese. 0 cal Vitamin water, Side Garden-Veggie Salad....so good!
OK...So on to the days events.....
230pm workout at 24 hour fitness while my car got $185 of work done on it in downtown San Diego, easy way to burn time on both ends......here we go....
CHEST/BACK DAY:
dynamic movements, cuff matrix, pillar prep
standing high to low cable fly with trx inverted rows
4x12 each
incline bb press
4x8
close grip pull downs
4x9
freemotion converging chest press with Hoist low back extensions
4x12 each
standing low to high cable fly with low back hyperextension bench
3x15 each
trx face pull/external rotation combo
2x15
kneeling cable fly
2x15
5 minutes level 12 on stepmill
stretch out....done!!
Made a jump across the street to the Ralphs grocery store for my post workout grub and this is what I scoured!
Giant ham sandwich w/LTO on white w/o mayo or cheese. 0 cal Vitamin water, Side Garden-Veggie Salad....so good!
Thursday, August 22, 2013
Days 28...the last day!
Well folks, or for those of you who managed to stay with me for the past month while I ran my trial of the LGIF protocol.....this is the end of the trial run with full results.
I weighed in this morning after yesterdays (Wednesday) rest day (just 30 minutes of HIIT cardio on the spin bike) and found myself at 187.0 and 8.5%. Objectively speaking what I got from this past 2 days is:
+2.4lbs, +0.3% bodyfat
Compared to the gains I was making in the 4 weeks time prior to using Lean Gains Intermittent Fasting protocol this is well......exactly the same rate of gain I was at. I have some photos I took with my tablet and did a side by side and the gains although measurable are not very obvious in the pictures if at all. Gaining 2.4lbs on most anyone let alone a 6'2'' stork like me is almost invisible to the naked eye. I will attempt and upload them but I often have issues when I go from my Nexus tablet to my laptop.....not cool!
So the lessons learned from this 4 weeks trial are as follows: (with respect to myself and perhaps a stretch to generalize to others.....take it for what its worth folks...)
So is LGIF good or bad? Neither! It works as well as traditional dieting tactics do in my opinion. It comes down to weather or not the manner you eat (fast for 16, eat in 8) 3 big vs 6 small etc......is a better option for you via lifestyle, work, preferences....etc...
So with this review I have now decided to go back to......almost what I was doing prior to LGIF in that I will be doing 5 meals a day every 3.5-4 hours. My macro breakdown now is 220c, 90f, 265p. Its 200kcals down from my last drop but mind you I have added in almost 0 cardio beyond what I get through work teaching group x and small group fitness classes 4-5x a week. All I may do is 30 minute HIIT sessions 1-2x a week when I really feel up to it. Diet is taking care of the rest as far as getting lean goes.
Today's workout went down like this:
Legs:
Mission Rancho 24 Hour Fitness: 6pm-730pm
pillar prep, hip matrix, pnf band stretch....
Daily Grub:
900
6 scoops EAS Lean 15
1200
8 oz lean sirloin steak
2 tbsp cashew butter
normandy blend veggies
1545
8 oz lean bison patties
5 soft corn mini tortillas
sauteed mushrooms
1945
1.5 scoops cellucor whey whipped vanilla
4 soft corn mini tortillas
2 potato buns
large garden salad with walden farms dressing
2300
2 scoops cellucor strawberry whey
2 cups 30 calorie unsweet vanilla almond milk
2 tbsp gnc super flax meal
As of this weekend I will be 4 weeks out from show day! I am as excited as ever to FINALLY be getting back on stage after a 5 year hiatus with many clients being coached to the stage but not setting foot up there myself.......been too long as it is......time to do work!
I weighed in this morning after yesterdays (Wednesday) rest day (just 30 minutes of HIIT cardio on the spin bike) and found myself at 187.0 and 8.5%. Objectively speaking what I got from this past 2 days is:
+2.4lbs, +0.3% bodyfat
Compared to the gains I was making in the 4 weeks time prior to using Lean Gains Intermittent Fasting protocol this is well......exactly the same rate of gain I was at. I have some photos I took with my tablet and did a side by side and the gains although measurable are not very obvious in the pictures if at all. Gaining 2.4lbs on most anyone let alone a 6'2'' stork like me is almost invisible to the naked eye. I will attempt and upload them but I often have issues when I go from my Nexus tablet to my laptop.....not cool!
So the lessons learned from this 4 weeks trial are as follows: (with respect to myself and perhaps a stretch to generalize to others.....take it for what its worth folks...)
- Eating 6 small meals all day long or 3 huge meals in a tight 8 window makes no difference in terms of weight gain over all or rate of weigh gain over time.
- The body can in fact digest, breakdown, absorb and assimilate more then 30-40-50 or even 60g of protein in one meal.....this depends on about 20 factors to know exactly how much can be used by the body in 1 sitting.
- It was very convenient to be able to only have just 3 time points each day, squeezed in just 8 hours to worry about any foods or meals. More so during the week when I have multiple fitness classes to lead, consults to hold, gyms to clean, my own workouts to fit in and anything else life has for me on a given day to work around. I did like that very much!
- I may have skewed the results of this trial a bit in that the last 10 days I swung a 180 and decided to start a progressive taper diet to get ready for my upcoming men's physique contest on September 21st. Dropping out about 900 calories a day for the last 10 days might have short changed the true gains I would have otherwise made......but who really knows?
- All in all at the end of the day if I am taking in 4000kcals a day in 6 meals, 3 meals, all day, part of the day....it still registers as the same number of kcals, fats, protein, carbs in a 24 hour period. Meaning the body adapts to it the same exact way in the end.
So is LGIF good or bad? Neither! It works as well as traditional dieting tactics do in my opinion. It comes down to weather or not the manner you eat (fast for 16, eat in 8) 3 big vs 6 small etc......is a better option for you via lifestyle, work, preferences....etc...
So with this review I have now decided to go back to......almost what I was doing prior to LGIF in that I will be doing 5 meals a day every 3.5-4 hours. My macro breakdown now is 220c, 90f, 265p. Its 200kcals down from my last drop but mind you I have added in almost 0 cardio beyond what I get through work teaching group x and small group fitness classes 4-5x a week. All I may do is 30 minute HIIT sessions 1-2x a week when I really feel up to it. Diet is taking care of the rest as far as getting lean goes.
Today's workout went down like this:
Legs:
Mission Rancho 24 Hour Fitness: 6pm-730pm
pillar prep, hip matrix, pnf band stretch....
- sumo deads: 225x6, 275x6, 275x6, 315x5, 315x5, 335x3, 335x3, 335x3, 225x10
- horizontal leg press: (close stance) 195lbx12 (4 sets)
- standing calf press machine: 95lbx20 (4 sets)
- ab crunch machine: 4x20
- leg extensions: 1x30
- seated leg curls: 1x35
Daily Grub:
900
6 scoops EAS Lean 15
1200
8 oz lean sirloin steak
2 tbsp cashew butter
normandy blend veggies
1545
8 oz lean bison patties
5 soft corn mini tortillas
sauteed mushrooms
1945
1.5 scoops cellucor whey whipped vanilla
4 soft corn mini tortillas
2 potato buns
large garden salad with walden farms dressing
2300
2 scoops cellucor strawberry whey
2 cups 30 calorie unsweet vanilla almond milk
2 tbsp gnc super flax meal
As of this weekend I will be 4 weeks out from show day! I am as excited as ever to FINALLY be getting back on stage after a 5 year hiatus with many clients being coached to the stage but not setting foot up there myself.......been too long as it is......time to do work!
Tuesday, August 20, 2013
Day 26 and 27
OK so for Monday's summary this is how it all shook out:
Golds Gym Point Loma, CA
545pm....
dynamic warn ups, cuff matrix, band stretching...
paramount incline chest press (love this damn thing!)
5x6 reps
smith rack wide pull ups
5x10 with isometric pause at top
paramount flat chest press
3x6
rack narrow chins
3x10 with isometric pause at top
hammer wide chest press
3x12-8
hammer low row
3x12-8
cable cross overs
3x12
hammer high row
3x12
seated pec deck
2x15
kneeling cable/rope face pulls
2x15
730pm....done and out!
Meals:
12 noon
10 oz tilapia
4 tbsp ff sour cream
1 whole egg
10 small corn tortillas
chopped greens
400pm
large garden salad at souplantation buffet w/ walden farms dressing
3 scoops cellucor whey
15 small corn tortillas
800pm
16 oz ff plain gy
4 tbsp npb
2 cup unsweet almond milk
As of Monday morning I am at 188lbs even and 8.7%. Day by day baby!!
Today (Tuesday) was arms which as you all know by now is my favorite day in the rotation! Killed it today to!!
6pm.....24 hour fitness mission rancho
did 36 minutes of cardio this morning at 745am as well via group x-class.....took them all for a nice little jog/circuit.
dynamic warn up, band prep, pillar prep....
seated db shoulder press: (2 sets of each)
45'sx10
50'sx7
55'sx5
60'sx2
standing db curls: (2 sets of each)
30'sx12
35'sx9
40'sx6
back support, seated overhead ez bar tricep extensions: (2 sets of each)bar is 30#
bar+25#x12
bar+35#x9
bar+40#x6
hammer seated shrugs
2 plates per side for 4 sets of 20 reps with 1 sec iso hold at top of each rep
flush series!!
back to back to back with 10-15 seconds rest between for 2 rounds not to failure (all using the rope attachment)
cable high face pullsx20
cable hammer curlsx20
cable tricep press downsx20
That was a wrap for today folks!
Here is a look at my days major grub meals (2 of 3 of them)
pre lift at souplantation
post lift at home
Golds Gym Point Loma, CA
545pm....
dynamic warn ups, cuff matrix, band stretching...
paramount incline chest press (love this damn thing!)
5x6 reps
smith rack wide pull ups
5x10 with isometric pause at top
paramount flat chest press
3x6
rack narrow chins
3x10 with isometric pause at top
hammer wide chest press
3x12-8
hammer low row
3x12-8
cable cross overs
3x12
hammer high row
3x12
seated pec deck
2x15
kneeling cable/rope face pulls
2x15
730pm....done and out!
Meals:
12 noon
10 oz tilapia
4 tbsp ff sour cream
1 whole egg
10 small corn tortillas
chopped greens
400pm
large garden salad at souplantation buffet w/ walden farms dressing
3 scoops cellucor whey
15 small corn tortillas
800pm
16 oz ff plain gy
4 tbsp npb
2 cup unsweet almond milk
As of Monday morning I am at 188lbs even and 8.7%. Day by day baby!!
Today (Tuesday) was arms which as you all know by now is my favorite day in the rotation! Killed it today to!!
6pm.....24 hour fitness mission rancho
did 36 minutes of cardio this morning at 745am as well via group x-class.....took them all for a nice little jog/circuit.
dynamic warn up, band prep, pillar prep....
seated db shoulder press: (2 sets of each)
45'sx10
50'sx7
55'sx5
60'sx2
standing db curls: (2 sets of each)
30'sx12
35'sx9
40'sx6
back support, seated overhead ez bar tricep extensions: (2 sets of each)bar is 30#
bar+25#x12
bar+35#x9
bar+40#x6
hammer seated shrugs
2 plates per side for 4 sets of 20 reps with 1 sec iso hold at top of each rep
flush series!!
back to back to back with 10-15 seconds rest between for 2 rounds not to failure (all using the rope attachment)
cable high face pullsx20
cable hammer curlsx20
cable tricep press downsx20
That was a wrap for today folks!
Here is a look at my days major grub meals (2 of 3 of them)
pre lift at souplantation
post lift at home
Sunday, August 18, 2013
Day 25
Back at it again for a new 3 day cycle after yesterdays off day. Lets hop to it for Sundays events....
We begin with legs! Got to try out the workout at Golds Point Loma, CA today where I found the gym pretty well dead at 545 when I arrived which was sweet as I had the gym more or less to myself and did not have to wait for a single machine the whole session! Score!
Also did 30 mins on keiser spin bike for 30 mins this morning before breakfast at home, mild intensity effort (HR 140 tops)
Legs Attack:
pnf stretch, dynamic movements.....
seated keiser calf press
5x30,25,20,15,15
bb squats
6 reps a set: 135, 225, 245, 275, 275
hammer horizonal leg press
2x20
prone horizontal leg press machine
2x12
standing calf press
3x15
prone leg curls
3x15
leg extensions
3x15
Light stretching outside the gym post lift.....done!
Daily Grub:
Post workout meal at Souplantation, monster veggie salad with walden farms ceasar dressing, crushed pretzels. Also had a wheybolic 60 vanilla whey shake on the side.
Part of tonight's final meal...........cedar plank grilled tilapia fillets!
Grabbed a shot of my recent re-stock of supplements I have been using for about 3 weeks now and will use through the show on Sept 21st.
We begin with legs! Got to try out the workout at Golds Point Loma, CA today where I found the gym pretty well dead at 545 when I arrived which was sweet as I had the gym more or less to myself and did not have to wait for a single machine the whole session! Score!
Also did 30 mins on keiser spin bike for 30 mins this morning before breakfast at home, mild intensity effort (HR 140 tops)
Legs Attack:
pnf stretch, dynamic movements.....
seated keiser calf press
5x30,25,20,15,15
bb squats
6 reps a set: 135, 225, 245, 275, 275
hammer horizonal leg press
2x20
prone horizontal leg press machine
2x12
standing calf press
3x15
prone leg curls
3x15
leg extensions
3x15
Light stretching outside the gym post lift.....done!
Daily Grub:
Post workout meal at Souplantation, monster veggie salad with walden farms ceasar dressing, crushed pretzels. Also had a wheybolic 60 vanilla whey shake on the side.
Part of tonight's final meal...........cedar plank grilled tilapia fillets!
Grabbed a shot of my recent re-stock of supplements I have been using for about 3 weeks now and will use through the show on Sept 21st.
Saturday, August 17, 2013
Days 23 and 24
The past 2 days have been busy...busy....busy! Training, work stuff, NPC Pacific USA Championships attended, some local travel I had to take part in.....you name.....been on the go since Friday morning until this entry now after 10pm on Saturday....so....
Yesterday was arms day and it looked like this:
Golds Gym Point Loma, 545-7pm
hammer shoulder press: 4x15-12
bear squat machine used for shoulder presses: 4x10
straight bb upright rows: 4x10
db side raises: 4x12
standing db curls: 5x15-8
hammer seated tricep dips: 5x15-8
db shrugs: 3x20
Gonna pass on meals, pretty basic homemade bro meals and no pictures to show...
Today was an off day from weights so all we did was 1 hour of mild cardio on the elliptical this evening before making my way back to the night show for the NPC Pacific USA Championships contest held right here in San Diego at the Scottish Rite Event Center just 3 miles from my place! Some 200 athletes in totals were in the show and more so then anything is that this was my first show to see live with a men's physique division and not a second to soon either being I will have my own ass up on stage in just 5 short weeks to the very day!
Weigh in and composition assessment coming tomorrow in blog post so stay tuned!!
Today's Grub:
meal 1:
5 whole omega eggs chopped
4 tbsp each fat free sour cream and cream cheese mixed with salsa
meal 2:
1 large apple
3 tbsp natty pb
8 oz chicken breast
2 slices fat free swiss cheese
meal 3:
2 scoops cellucor whey
4 tbsp flax meal
1 pack cocoavia mix
1 cup frozen berries
Yesterday was arms day and it looked like this:
Golds Gym Point Loma, 545-7pm
hammer shoulder press: 4x15-12
bear squat machine used for shoulder presses: 4x10
straight bb upright rows: 4x10
db side raises: 4x12
standing db curls: 5x15-8
hammer seated tricep dips: 5x15-8
db shrugs: 3x20
Gonna pass on meals, pretty basic homemade bro meals and no pictures to show...
Today was an off day from weights so all we did was 1 hour of mild cardio on the elliptical this evening before making my way back to the night show for the NPC Pacific USA Championships contest held right here in San Diego at the Scottish Rite Event Center just 3 miles from my place! Some 200 athletes in totals were in the show and more so then anything is that this was my first show to see live with a men's physique division and not a second to soon either being I will have my own ass up on stage in just 5 short weeks to the very day!
Weigh in and composition assessment coming tomorrow in blog post so stay tuned!!
Today's Grub:
meal 1:
5 whole omega eggs chopped
4 tbsp each fat free sour cream and cream cheese mixed with salsa
meal 2:
1 large apple
3 tbsp natty pb
8 oz chicken breast
2 slices fat free swiss cheese
meal 3:
2 scoops cellucor whey
4 tbsp flax meal
1 pack cocoavia mix
1 cup frozen berries
Friday, August 16, 2013
Day 22
So Thursday it is.....Friday for me as we have the day off tomorrow and that I like very much! 3 day weekends are solid weekends all by themselves and I have plenty to fill it with! A NPC contest is going to be held just a few miles from me which will be my first shot to see a live men's physique contest and that's got my super excited indeed! See just what kind of guys I may be going up against come 9/21 perhaps!?
I taught a 40 minute group-x class at 730am today as well as that listed below...
Training:
Golds Gym Point Loma, CA (7 day pass baby!) one of the most old school traditional gyms I have trained at ever!
chest-back day:
I also saw Richard Jones come strolling into the gym about half way through my session and I had to double-take when I saw him because as one who has seen him a dozen times on stage and 100's of times in the fitness and bodybuilding magazines I was not sure this was really him but then it dawned on me this was CA and 75% of the IFBB male bodybuilder population is out of CA so yes it was Richard! I got to say hello, shake his and have some quick small talk about the Olympia and what not.......the whole 5 minute ordeal made my day to see one of the athletes I happen to look up to and respect as much as most do big stars in the NFL/NBA/MLB etc....
Daily Grub:
Do note folks that I have adjusted my macros and intakes from what is listed in the very first blog post now that I am planning to compete in the upcoming ANBF men's physique contest on 9/21 in Brea, CA. I never made note this this till just now but I am sure you have seen the changes in my food logs over the past week or so compared to before that. My new intakes are as follows (still using LGIF protocol to a "T")
I taught a 40 minute group-x class at 730am today as well as that listed below...
Training:
Golds Gym Point Loma, CA (7 day pass baby!) one of the most old school traditional gyms I have trained at ever!
chest-back day:
- pillar prep, dynamic movement, cuff matrix......
- bodyweight wide chins with bodyweight chest dips: 3x10 each
- cybex rotary incline press with cybex seated rotary row: 4x15-8 each
- hammer mts decline chest press with cybex rotary pull down (love this machine!!): 3x10 each
- standing cable fly with straight arm pull downs (rope attachment): 3x15 each
I also saw Richard Jones come strolling into the gym about half way through my session and I had to double-take when I saw him because as one who has seen him a dozen times on stage and 100's of times in the fitness and bodybuilding magazines I was not sure this was really him but then it dawned on me this was CA and 75% of the IFBB male bodybuilder population is out of CA so yes it was Richard! I got to say hello, shake his and have some quick small talk about the Olympia and what not.......the whole 5 minute ordeal made my day to see one of the athletes I happen to look up to and respect as much as most do big stars in the NFL/NBA/MLB etc....
Daily Grub:
Do note folks that I have adjusted my macros and intakes from what is listed in the very first blog post now that I am planning to compete in the upcoming ANBF men's physique contest on 9/21 in Brea, CA. I never made note this this till just now but I am sure you have seen the changes in my food logs over the past week or so compared to before that. My new intakes are as follows (still using LGIF protocol to a "T")
- 3 MEALS A DAY, 12-4-8PM
- 3000 KCALS A DAY
- 280 CARBS, 265 PROTEIN, 90 FATS
- 40% OF TOTALS IN MEALS 1 & 2 WITH 50% POST WORKOUT
- 33% PER MEAL ON CARDIO ONLY DAYS WITH SAME EXACT MACROS
Supplements using now (and for past 9 days):
- Cellucor Cor-Performance Whey Protein Powder (post lift and to bake with as needed)
- Cellucor C4*
- Xtend*
- Jarrow Formulas Creatine Mono (post workout)
- MRM Digest All (2 tabs per meal)
- Prima Force Yohimbine HCL^ (5mg)
- Natures Way Green Tea Extract^ (400mg)
- GNC Vitamin D3 (4000IU daily)
- GNC Calcium Citrate (1500mg daily)
- Now Foods Chromium (200mcg post lift)
- Now Foods CLA Caps (3g daily)
- Now Foods Fish Oil Pills (6g daily)
- Now Foods Cinnamon Caps (1000mg per meal)
*mixed together and sipped during workouts start to end
^taken pre cardio only on empty stomach with 12oz strong black coffee (~300mg caffeine from coffee)
Going to skip out on logging yesterdays foods as it was almost the same as Wednesday's food intake with only my last meal being different.....check it out below!! Yum!
chilled fat free greek yogo, frozen blueberries, flax meal, cocoa, honey, vanilla almond milk
Thursday, August 15, 2013
Day 21
3 weeks down! Hard to believe its already 3 weeks down on the LGIF program and just over a week to go for final 1 month results tally.
Today being the day after a off day was of course....check point time again and as of this morning I was.....
191lbs even and 9.8% bodyfat. Good news is I am back up in weight after last check in having lost weight, so a good sign today! Gains are still coming!
Today was day 1 of the 3 day rotation so that means LEGS! Here we go...
530pm-7pm
foam roll, band PNF stretch...
Today being the day after a off day was of course....check point time again and as of this morning I was.....
191lbs even and 9.8% bodyfat. Good news is I am back up in weight after last check in having lost weight, so a good sign today! Gains are still coming!
Today was day 1 of the 3 day rotation so that means LEGS! Here we go...
530pm-7pm
foam roll, band PNF stretch...
- Sumo deadlifts (lead up sets not listed) (75 seconds rest between sets)
- 275x6, 275x6, 315x4, 315x4, 335x3, 335x3, 335x3
- Close stance hack squats: 4x12 reps with 3-3 tempo
- DB RDL: 70-75-80 pound DB's x 12 reps per set with 3-3 tempo
- Leg Extensions: 3x20
- Seated Leg Curls: 2x20
- Cybex Rotary Calf Press: 30-20-10-30 reps to failure
- Swiss Ball Crunches: 5x20
- Swiss Ball Unilateral Hip Lifts: 1x10 each with 2-2 tempo
foam roll, PNF band stretch....done!!
Daily Grub:
12pm
12 oz light tuna in water
4 tbsp planters peanut butter
1 large apple
2 cups brown rice with chopped onions and carrots
4pm
2 cups fat free plain greek yogurt
cocoa via dark cocoa packet
2 oz mixed nuts
1 cup dry plain oatmeal
1 chopped large banana
8pm
2 scoops cellucor whey
1 cup fat free cottage cheese
4 tbsp GNC super flax meal
4 tbsp fat free sour cream
1 chopped large apple
Tuesday, August 13, 2013
Day 20
Quick clear up for all. You will note the last 2 days I had 5-6 meals over the whole day vs the 3 big meals between 12-8pm as part of the LGIF protocol I have been doing all the way up till now. This was intentional due to some work changes and fitness classes I had to teach that just did not allow for good compatibility with 3 big meals all in under 8 hours time let alone the transport and storage of the food (my work fridge bit the dust this weekend..) However this was only for those 2 days as I am now back on the normal routine as of today.
You may notice that I will only be eating out a few times a week now through 9/21 and at some repeat places I know I can get my foods made or adjusted to how I need them to be given that I now made the choice to compete in the September 21st ANBF Physique contest in Brea, CA. All this means is less eating out, more meals at home, no cheat meals, no eating challenges. That's all really. Not adding in more cardio, not changing workouts, all else is the same. Just diet tweaks alone should bring me into the condition I need to be for my debut contest as a men's physique athlete!
Today is an off day with some simple cardio only. I lead a 30 minute run group from the command this morning at 745am but since its not HIIT and HIIT is what I count as my cardio it also will be done tonight via the upright bike (I pick a mode in stark contrast to the running I did this morning). 30 minutes worth including 10 minutes worth of warm up/cool down time should do the trick.
Daily Grub:
12 noon
12 oz can light albacor tuna
3 reduced fat string cheese
10 small mission corn tortillas
6 tbsp fat free sour cream
3/4 cup mango salsa
4pm
2.5 cups fat free cottage cheese
3 tbsp planters granola/banana peanut butter
1 large apple chopped
1 pack cocoa via dark chocolate
8pm
2 scoops cellucor whey whipped vanilla blended with ice
4 tbsp gnc super flax meal....added to above blender shake
1 quest bar cookie dough flavor
I got super busy in the kitchen today to and whipped up some more homemade pancakes. We have buttermilk, whole-wheat and buckwheat! 5 of each for 3 soon to be had delicious post workout meals! Yum!!
I am out for now folks! More to come tomorrow!
You may notice that I will only be eating out a few times a week now through 9/21 and at some repeat places I know I can get my foods made or adjusted to how I need them to be given that I now made the choice to compete in the September 21st ANBF Physique contest in Brea, CA. All this means is less eating out, more meals at home, no cheat meals, no eating challenges. That's all really. Not adding in more cardio, not changing workouts, all else is the same. Just diet tweaks alone should bring me into the condition I need to be for my debut contest as a men's physique athlete!
Today is an off day with some simple cardio only. I lead a 30 minute run group from the command this morning at 745am but since its not HIIT and HIIT is what I count as my cardio it also will be done tonight via the upright bike (I pick a mode in stark contrast to the running I did this morning). 30 minutes worth including 10 minutes worth of warm up/cool down time should do the trick.
Daily Grub:
12 noon
12 oz can light albacor tuna
3 reduced fat string cheese
10 small mission corn tortillas
6 tbsp fat free sour cream
3/4 cup mango salsa
4pm
2.5 cups fat free cottage cheese
3 tbsp planters granola/banana peanut butter
1 large apple chopped
1 pack cocoa via dark chocolate
8pm
2 scoops cellucor whey whipped vanilla blended with ice
4 tbsp gnc super flax meal....added to above blender shake
1 quest bar cookie dough flavor
I got super busy in the kitchen today to and whipped up some more homemade pancakes. We have buttermilk, whole-wheat and buckwheat! 5 of each for 3 soon to be had delicious post workout meals! Yum!!
I am out for now folks! More to come tomorrow!
Monday, August 12, 2013
Day 18 and 19
OK so lets recap yesterday and today with this here blog entry shall we...
Yesterday was chest-back in the afternoon as well as my leading a 35 minute spin class in the AM. This is how she shook out.
Chest-Back: 545pm-7pm 24 hour fitness, mission valley
band series warm up, cuff matrix, pillar prep movements and foam rolling
Daily Grub:
830am
6 scoops eas lean 15 + 4 scoops gnc super flax meal
12noon
2 quest cookie dough bars
345pm
3 whole grain pancakes made from heart healthy Bisquick mix
1.5 cups fat free cottage cheese
715pm
8 oz chopped grilled chicken
2 oz pretzel minis
1 bag 94% fat free smart pop
large green salad
grilled veggies
walden farms ranch dressing
11pm
1 scoop cellucor whey
2 chobani fat free greek yogo
2 tbsp planters peanut butter with granola/banana mix
That's it for Sunday's events.........
Today was day 3 in the rotation with ARMS and wow was it a wicked one folks! Here she be!
Also taught a 30 minute intro spin class at 715am this morning.
ARMS: 5pm 24 hour fitness, mission valley
pillar prep, band stretch, cuff series.
static weight all sets, kept rests to 70 seconds exactly and took each set to failure
Yesterday was chest-back in the afternoon as well as my leading a 35 minute spin class in the AM. This is how she shook out.
Chest-Back: 545pm-7pm 24 hour fitness, mission valley
band series warm up, cuff matrix, pillar prep movements and foam rolling
- close grip pull downs with smith incline chest press 5x10-12 each
- cybex steated rows with cybex chest press 4x10 each
- tbar rows with decline bb press 3x10 each
- low back hyperextensions with pec deck fly 3x15 each
Daily Grub:
830am
6 scoops eas lean 15 + 4 scoops gnc super flax meal
12noon
2 quest cookie dough bars
345pm
3 whole grain pancakes made from heart healthy Bisquick mix
1.5 cups fat free cottage cheese
715pm
8 oz chopped grilled chicken
2 oz pretzel minis
1 bag 94% fat free smart pop
large green salad
grilled veggies
walden farms ranch dressing
11pm
1 scoop cellucor whey
2 chobani fat free greek yogo
2 tbsp planters peanut butter with granola/banana mix
That's it for Sunday's events.........
Today was day 3 in the rotation with ARMS and wow was it a wicked one folks! Here she be!
Also taught a 30 minute intro spin class at 715am this morning.
ARMS: 5pm 24 hour fitness, mission valley
pillar prep, band stretch, cuff series.
static weight all sets, kept rests to 70 seconds exactly and took each set to failure
- seated db press: 3x6 @ 60's.....left shoulder not right.....off to smith machine.....3x10 @ 80
- cybex preacher curl: 5x15-10
- cybex seated dips: 5x15-10
- freemotion dual cable side laterals: 4x15
- standing db shrug: 3x20 @ 70, 75, 80
- cable rope curls: 1x35
- kneeling overhead cable rope tricep extensions: 1x30
Daily Grub:
8am
3 whole eggs
3 oz chicken
3 cups mixed greens
1 fat free greek yogo
1 whole grapefruit
1130am
8 oz grilled chicken
2 tbsp peanut butter
1 large apple
3pm
2 quest cookie dough bars
1 large banana
630pm (picture)
5 buttermilk pancakes from heart healthy bisquick mix
2 scoops cellucor whey
10pm
large green salad
grilled veggies
4 tbsp gnc super flax meal
1 cup fat free greek yogo and cottage cheese
4 tbsp fat free sour cream
walden farms ranch dressing
That is all for today as well ladies and gents........but wait one more bit of news for you all...
Big news folks! I am looking to do this contest on September 21st as my first ever men's physique contest! Its in Brea, CA which is under 2 hours from me and a very new organization (ANBF) with a good vibe coming from it already. I am thus 7 weeks out from show day as of this past Saturday already. Time to fine tune and tweak things to get in show shape baby! Very excited to have more then just fitness photo shoots to prep for one again!
Sunday, August 11, 2013
Day 16 and 17
So yesterday (Friday) was an off day so all we did was 30 minutes worth of parachute resisted sprints for my HIIT cardio. Kicked my ass good and loved every leg killing minute of it!
No major meals to report on either so lets get right to today then shall we?
Today was another check in point being the day after a off day so as of this AM I am:
187.6lbs and 7.6% bodyfat.....off drop in weight and % but perhaps the spin sessions I lead this week knocked me back down a bit I am thinking.....first loss I have found since starting the LGIF program. If not gains or more losses come in 4 days, I am pumping up carbs more.
Today was back to the front of the 3 day rotation in the split with legs! I also taught a intro spin class (45 minutes) at 730am this morning so I was good and ready come 4pm when legs came up!
Hip matrix, pillar prep, dynamic movement prep,
medium stance deep smith squats: 5x15 (90 seconds rest)
horizontal wide stance leg press: 4x12 (4 count ecc tempo)
standing single leg curls: 3x12 each leg
bench leg raises: 3x25
seated calve press: 4x30,20,10,30 (1 plate, 2 plate, 3 plate, 1 plate)
kneeling cable ab crunch: 3x25
70 minutes in, out, done!
Post workout today was 5 fluffy amazing buttermilk pancakes I got at takeout from Du Par's in Point Loma today! They are said to have (by Esquire magazine and Yelp.com reviewers) to have the best Pancakes in America! I simply had to see for myself so being that 24 hour fitness has a gym just 100 yards or so from the venue......how could I not slam me some amazing hotcakes for some post workout grub!
I got (along with my cellucor vanilla whey shake) a full stack...5 of them plain (I never use syrpus or butter with pancakes or waffles....) for under $10 and it was worth every single penny! Warm, moist, cake like texture, chewy/melty mouth feel and just plain foodgasm quality good! So sorry for no scratch and sniff! You are being robbed of aromatic stimulation right now trust me!
My pre workout meal today was from Tender Greens also in Point Loma. An awesome healthy themed, organic, natural, fresh salad joint that specialized in all kinds of salads and greens. I got take out here so I could go eat in the sun outside and finish my emails, work stuff while eating a good meal. For $17 I got the backyard grilled sirloin steak (~7oz worth) over grilled veggies and mixed salad greens. I ate most of toasted sourdough bread prior to getting a picture....my bad! The meal was filling, fresh, tasty and made just to how I like my steak and veggies to be grilled. See for yourself.
Happy Saturday ya all! Have a good one and be good! Stay tuned for more tomorrow!
No major meals to report on either so lets get right to today then shall we?
Today was another check in point being the day after a off day so as of this AM I am:
187.6lbs and 7.6% bodyfat.....off drop in weight and % but perhaps the spin sessions I lead this week knocked me back down a bit I am thinking.....first loss I have found since starting the LGIF program. If not gains or more losses come in 4 days, I am pumping up carbs more.
Today was back to the front of the 3 day rotation in the split with legs! I also taught a intro spin class (45 minutes) at 730am this morning so I was good and ready come 4pm when legs came up!
Hip matrix, pillar prep, dynamic movement prep,
medium stance deep smith squats: 5x15 (90 seconds rest)
horizontal wide stance leg press: 4x12 (4 count ecc tempo)
standing single leg curls: 3x12 each leg
bench leg raises: 3x25
seated calve press: 4x30,20,10,30 (1 plate, 2 plate, 3 plate, 1 plate)
kneeling cable ab crunch: 3x25
70 minutes in, out, done!
Post workout today was 5 fluffy amazing buttermilk pancakes I got at takeout from Du Par's in Point Loma today! They are said to have (by Esquire magazine and Yelp.com reviewers) to have the best Pancakes in America! I simply had to see for myself so being that 24 hour fitness has a gym just 100 yards or so from the venue......how could I not slam me some amazing hotcakes for some post workout grub!
I got (along with my cellucor vanilla whey shake) a full stack...5 of them plain (I never use syrpus or butter with pancakes or waffles....) for under $10 and it was worth every single penny! Warm, moist, cake like texture, chewy/melty mouth feel and just plain foodgasm quality good! So sorry for no scratch and sniff! You are being robbed of aromatic stimulation right now trust me!
My pre workout meal today was from Tender Greens also in Point Loma. An awesome healthy themed, organic, natural, fresh salad joint that specialized in all kinds of salads and greens. I got take out here so I could go eat in the sun outside and finish my emails, work stuff while eating a good meal. For $17 I got the backyard grilled sirloin steak (~7oz worth) over grilled veggies and mixed salad greens. I ate most of toasted sourdough bread prior to getting a picture....my bad! The meal was filling, fresh, tasty and made just to how I like my steak and veggies to be grilled. See for yourself.
Happy Saturday ya all! Have a good one and be good! Stay tuned for more tomorrow!
Friday, August 9, 2013
Day 15
So here we are folks....Thursday almost wrapped and this is how she shook out today....
Taught 2 group exercise classes today as well between 9am and 12 noon today, 50 minutes each, mild intensity.
Training: 630pm: ARMS DAY (my favorite day of the rotation!)
pillar prep, 5 mins cardio warm up, cuff matrix..
seated bb shoulder press: 95lbs for 7x7
bb upright rows: 65lbs for 5x10 reps with 1 sec pause at top
bb curls with bw tricep skull crushers: 4x12 each
seated machine laterals: 2x15
db hammer curls with vbar tricep press downs: 2x20 each
bilateral high cable bicep curls with band tricep press downs: 2x20 each
high cable rear delt cross overs: 2x15
db shrugs: 2x20 reps with 70's
Grub Shot of the day: Take out order from "Fish Bucket Grill" Garlic lime chicken and flat iron steak with Spanish rice and grilled veggies. Pre-lift grub baby!
Taught 2 group exercise classes today as well between 9am and 12 noon today, 50 minutes each, mild intensity.
Training: 630pm: ARMS DAY (my favorite day of the rotation!)
pillar prep, 5 mins cardio warm up, cuff matrix..
seated bb shoulder press: 95lbs for 7x7
bb upright rows: 65lbs for 5x10 reps with 1 sec pause at top
bb curls with bw tricep skull crushers: 4x12 each
seated machine laterals: 2x15
db hammer curls with vbar tricep press downs: 2x20 each
bilateral high cable bicep curls with band tricep press downs: 2x20 each
high cable rear delt cross overs: 2x15
db shrugs: 2x20 reps with 70's
Grub Shot of the day: Take out order from "Fish Bucket Grill" Garlic lime chicken and flat iron steak with Spanish rice and grilled veggies. Pre-lift grub baby!
Thursday, August 8, 2013
Day 14
Two weeks down as of today! Time is going quick folks! Just over 2 weeks more to go to document the full 1 month trial period of LGIF.
Today was chest and back day and I had limited time in the gym because of a long and busy work day so despite my efforts not to use super sets and all that advanced training tactic stuff I had to use it today to add some greater workout density and cut down on the clock time in the gym. Check it out...
Training: 7pm
pillar prep, cuff series....
wide grip flat bb bench press with close grip pull downs: 5 sets of 10-14 reps each
close grip seated cable rows with flat db bench press: 4 sets of 8-10 reps each
unilateral hammer low rows with cable chest fly: 3 sets of 12-15 reps each
nautilus pull over machine: 3 sets of 15 reps
cool down cardio, stretch...done!
Post lift grub:
Homemade whole wheat pancake from complete mix with cocoa added, topped with ice puree cellucor pb marshmallow whey......darn good to!
Today was chest and back day and I had limited time in the gym because of a long and busy work day so despite my efforts not to use super sets and all that advanced training tactic stuff I had to use it today to add some greater workout density and cut down on the clock time in the gym. Check it out...
Training: 7pm
pillar prep, cuff series....
wide grip flat bb bench press with close grip pull downs: 5 sets of 10-14 reps each
close grip seated cable rows with flat db bench press: 4 sets of 8-10 reps each
unilateral hammer low rows with cable chest fly: 3 sets of 12-15 reps each
nautilus pull over machine: 3 sets of 15 reps
cool down cardio, stretch...done!
Post lift grub:
Homemade whole wheat pancake from complete mix with cocoa added, topped with ice puree cellucor pb marshmallow whey......darn good to!
Wednesday, August 7, 2013
Day 12 and 13
Yesterday was pretty simple, complete off day, no cardio, no weights, had to teach 2 group x classes so that more then covered my cardio needs for the day. Meals were all on the go and pretty simple so no pics for yesterday.
Today was my next check point day so this AM I weighed in and did my body comp via BIA. I was 191.8lbs and 9.5% bodyfat.
Today was legs action with a focus on deadlifts.
I did a good 10 minutes foam rolling before my lift today and wow did it help! Loose as a goose and it really helped with my deadlift mobility and ROM for tonights lift! I need to get back into the swing of doing this before all leg days!
Training: 630pm
normal stance deadlifts: 225x8, 2 sets, 275x6, 2 sets, 315x4, 2 sets, 335x2, 345x2, 355x2
hack squats: 4x8 at 2 plates a side
calve press: 30,20,10,30 reps to failure per set with adjusted loads
swiss ball ab series: 1x40 reps each upper, lower, lateral and rotational movements
single leg, leg press: 3x12 each leg
PNF stretching.....done!
post lift meal: cinnamon pancake bake from complete mix with vanilla and cinnamon added, topped with walden farm strawberry and then whipped vanilla cellucor whey (blended thick with crushed ice)
Monday, August 5, 2013
Day 11
Ah yes......a solid weekend of good workouts, good eats and some restful relaxation time makes for a well prepared week ahead! Speaking of rest....as of tonight I am going to go back to using my MyZeo sleep tracker. I had used this before for almost 6 months pretty consistently but then during our first major sea trial on the carrier I broke my routine use of the device and never really got back around to using it. Its been almost 2 months since I used it at all so now its time to get back at it and benefit from tracking not only my sleep quanity but my sleep quality just as much.
I found that when I was using the device daily it kept me honest in making sure I got 7 hours of sleep per night in addition to going to bed and waking up at the same time 7 days a week (in bed, lights out 12am, out of bed and rolling at 7am sharp). As long as I got my 7 hours AND 1 hour of deep sleep and 2 hours of REM sleep per night I would almost always be 100% energized and full of life the next day. Much less then this and I would be less then par during the day and often find myself lacking mental sharpness and cognition more so then physical energy and strength which would also come but only when going on 5 or less hours of sleep which is rare for me.
The device is a simple headband worn at night and works through bluetooth on my cellphone. I just hit the bottom the headband, turn on bluetooth and it sync's up to track my sleep. I can even set a wake up alarm that goes off at the ideal time during my last 30 minutes of sleep to prevent waking drowsiness. The unit under the headband is the charger it sits on when not in use. Takes about 1 hour to charge up for a full nights use.
Training: 630-8pm, Arms and Shoulders: (also lead 35 minutr spin class at 1115am)
pillar prep, dynamic movement, cuff matrix.....
Grub:
I found that when I was using the device daily it kept me honest in making sure I got 7 hours of sleep per night in addition to going to bed and waking up at the same time 7 days a week (in bed, lights out 12am, out of bed and rolling at 7am sharp). As long as I got my 7 hours AND 1 hour of deep sleep and 2 hours of REM sleep per night I would almost always be 100% energized and full of life the next day. Much less then this and I would be less then par during the day and often find myself lacking mental sharpness and cognition more so then physical energy and strength which would also come but only when going on 5 or less hours of sleep which is rare for me.
The device is a simple headband worn at night and works through bluetooth on my cellphone. I just hit the bottom the headband, turn on bluetooth and it sync's up to track my sleep. I can even set a wake up alarm that goes off at the ideal time during my last 30 minutes of sleep to prevent waking drowsiness. The unit under the headband is the charger it sits on when not in use. Takes about 1 hour to charge up for a full nights use.
Training: 630-8pm, Arms and Shoulders: (also lead 35 minutr spin class at 1115am)
pillar prep, dynamic movement, cuff matrix.....
- seated db press: 4x6 @ 50's
- bb snatch grip high pulls: 4x6 @ 125lbs
- cable unilateral delt raises: 2x15 each arm
- db alt curls: 3x10 per arm @ 37.5's
- db tate press: 3x10 @ 27.5's
- hoist dual ab machine: 3x20
- preacher curl machine: 2x20
- tricep extention machine: 2x20
Grub:
Meal 1: homemade
Meal 2, homemade
Meal 3 (rainbow roll, chicken yakitori, veggie roll, baja roll, salmon hand roll, scallop hand roll)
WA Sushi
Sunday, August 4, 2013
Day 10
Adding some new players into the mix......
Got some stock of a few new products today that I have been using all along prior to and during these first weeks of LGIF. Was time to replenish a dwindling supply of meal replacement bars and vitamins/minerals which is always like a small little gift when opening new boxes of goodies!
The Trio:
The Bars: (my all time favorite for almost a year now and this new flavor is #1 IMO) cookie dough!
Todays Grub:
Meal 1: x2 turkey burgers on whole grain buns, fat free cheese, LTO, apple, cocoa via mix.
Meal 2:
x1 turkey burger on whole grain bun, fat free cheese, LTO, 2 tbsp fat free sour cream
2 whole eggs,
2 cups unsweet almond milk, 1/2 cup egg sub, cocoa via mix, decaf instant coffee, splenda, ice (all mixed)
Meal 3: Saturday Sushi! Found a legit AYCE joint in Pacific Beach, CA that has good quality, good variety and awesome service plus an affordable price tag of $23....I'd say I got my money's worth. Images taken at Wasabi Sushi.
seaweed and cucumber salad
miso soup
chicken yakitori
my all time favorite roll, Rainbow!
veggie udon soup
2 hand rolls, spicy tuna, salmon and yellowtail
beef roll (top sirloin steak with cucumber, avocado and rice, wrapped in soy paper).....bomb!!
Training:
630-800pm
chest and back day rocking it out at 24 hour fitness pacific beach, first time at this gym and I loved it!
band pull ups with band chest dips
5x10 each
seated chest press with hoist pull down
3x10 each
free motion high to low cable fly with seated hoist machine rows
3x12 each
peck deck fly with seated hammer row machine
3x12 each
ez curl bar straight arm pull overs with trx face pull-external rotation complex
2x12 each
*Also had a 35 minute spin class to teach today at 1115am today.
Got some stock of a few new products today that I have been using all along prior to and during these first weeks of LGIF. Was time to replenish a dwindling supply of meal replacement bars and vitamins/minerals which is always like a small little gift when opening new boxes of goodies!
The Trio:
The Bars: (my all time favorite for almost a year now and this new flavor is #1 IMO) cookie dough!
Todays Grub:
Meal 1: x2 turkey burgers on whole grain buns, fat free cheese, LTO, apple, cocoa via mix.
Meal 2:
x1 turkey burger on whole grain bun, fat free cheese, LTO, 2 tbsp fat free sour cream
2 whole eggs,
2 cups unsweet almond milk, 1/2 cup egg sub, cocoa via mix, decaf instant coffee, splenda, ice (all mixed)
Meal 3: Saturday Sushi! Found a legit AYCE joint in Pacific Beach, CA that has good quality, good variety and awesome service plus an affordable price tag of $23....I'd say I got my money's worth. Images taken at Wasabi Sushi.
beef roll (top sirloin steak with cucumber, avocado and rice, wrapped in soy paper).....bomb!!
Training:
630-800pm
chest and back day rocking it out at 24 hour fitness pacific beach, first time at this gym and I loved it!
band pull ups with band chest dips
5x10 each
seated chest press with hoist pull down
3x10 each
free motion high to low cable fly with seated hoist machine rows
3x12 each
peck deck fly with seated hammer row machine
3x12 each
ez curl bar straight arm pull overs with trx face pull-external rotation complex
2x12 each
*Also had a 35 minute spin class to teach today at 1115am today.
Friday, August 2, 2013
Day 9
Day 9 being TGIF of course (payday to!) went down like this....read on....
Training: 630pm-800pm
band pnf stretching, lower body matrix warm up, pillar prep.....
band stretch....done!
Grub:
Meal 1:
2.5 scoops cellucor whey molten chocolate
3 packs plain instant grits
1 red apple
1 pack cocoavia
Meal 2:
see meal 3
Meal 3: Hawaiian Pizza Trio (dominos top, pizza hut middle, papa johns bottom)
I had half of each at meal 2 and half of each at meal 3.
Pizza Hut was the favorite by far IMO.
Training: 630pm-800pm
band pnf stretching, lower body matrix warm up, pillar prep.....
- squats: 135x15, 185x12, 205x10, 225x8, 245x6, 275x4, 300x2, 300x2
- front squats: 145x8 (4 sets)
- bb good mornings: 115x10
- free motion squat machine: 2x15
- cybex single leg presses: 2x15 each
- leg extension: 1x20
- seated let curl: 1x20
- seated calf press: 1 plate x30, 2 plates x 20, 3 plates x 10, 1 plate x 30
band stretch....done!
Grub:
Meal 1:
2.5 scoops cellucor whey molten chocolate
3 packs plain instant grits
1 red apple
1 pack cocoavia
Meal 2:
see meal 3
Meal 3: Hawaiian Pizza Trio (dominos top, pizza hut middle, papa johns bottom)
I had half of each at meal 2 and half of each at meal 3.
Day 8
Update time after 7 full days completed on LGIF!
Picture 1 front shot
Picture 2 back shot
Weight was 191.8lbs and body composition (BIA) was 9.4%
Did a 50/50 split HIIT session of 15 minutes elliptical and 15 minutes bike. Short and sweet like always and dripping sweat by the end.....just the way it was meant to be!
Grub:
No pictures of meals as they just are not that appealing without any delicious carbs to show and most the meals were on the go yesterday as well. See details above on myfitpal link.
Picture 1 front shot
Picture 2 back shot
Weight was 191.8lbs and body composition (BIA) was 9.4%
Did a 50/50 split HIIT session of 15 minutes elliptical and 15 minutes bike. Short and sweet like always and dripping sweat by the end.....just the way it was meant to be!
Grub:
No pictures of meals as they just are not that appealing without any delicious carbs to show and most the meals were on the go yesterday as well. See details above on myfitpal link.
Thursday, August 1, 2013
Day 7
Here we are with day 7, the last day of week 1 on LGIF diet program! Lets get to it!
Training: 630pm-8pm (also lead a 30 minute express spin class at 11am today)
basic band shoulder-cuff prehab routine......
PNF stretching and foam rolling.....done!
Grub:
Meal 1:
Meal 2:
Meal 3: (same as last night)
Daily Totals
PS.....I will take pictures of myself Friday morning after tomorrows off day/low carb day to go along with my weigh in and composition measures. Stay tuned for those!
PS....PS....New supplement added! I am using a small 30 sample trial pack of Cellucor C4 in addition to my Scivation Xtend as my pre/during workout supplementation. Both are watermelon flavored and mix well together and taste great! One of the first pre-workout supplements I have used in many months so will see what happens.
Training: 630pm-8pm (also lead a 30 minute express spin class at 11am today)
basic band shoulder-cuff prehab routine......
- seated shoulder press machine warm ups: 2x15
- seated db press: 45's x 9, 45's x 9, 50's x 6, 50's x 6, 55's x 4, 55's x 4, 60's x 2 plus 1 set of seated machine press for 20 reps
- ez curl bar upright row: 4x10 plus 1 set of 20 with band resistance
- ez bar curls: 4x12,10,8,8,6 plus 1 set of 20 with band resistance
- seated ez bar tricep overhead extensions: 4x12,12,10,8 plus 1 set of 20 with band resisance
- standing db side laterals: 3x15 plus 1 set of 20 with band resistance
- swiss ball sit ups/reverse crunches/swiss ball spiral crunch: 1x30 each
PNF stretching and foam rolling.....done!
Grub:
Meal 1:
Meal 2:
Meal 3: (same as last night)
Daily Totals
PS.....I will take pictures of myself Friday morning after tomorrows off day/low carb day to go along with my weigh in and composition measures. Stay tuned for those!
PS....PS....New supplement added! I am using a small 30 sample trial pack of Cellucor C4 in addition to my Scivation Xtend as my pre/during workout supplementation. Both are watermelon flavored and mix well together and taste great! One of the first pre-workout supplements I have used in many months so will see what happens.
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