Busy as hell!

Ok Ok Ok.......been on a little hiatus here yes I know. Since my last post I have been kinda MIA from posting by trust me, no absence from the table, kitchen, grocery store or the gym that's for sure. Been spot on my diet, my training and all else. Work stuff, family stuff, holiday stuff, big command holiday party this weekend all adding up to keep me busy. As of yesterday things did slow down for me as I had a nice quite Turkey day pretty much by my lonesome with roomie gone and all family back in the Midwest I had the apartment to myself all day long. Made myself an amazing holiday meal seen below......

Honey spiral ham with cranberry sauce, sweet potato topped with marshmallow fluff and chopped nuts and a drizzle of chocolate sauce. Side of garlic pepper parm green beans. An amazing post lift meal indeed! The rest of my meals yesterday were pretty well normal to be honest, no changes given I had 0 temptation or pressure from family to "try this, try that" as I am so very used to!

Took in a movie (Home Front) with Jason Statham and I will just say this.....its Jason doing what he does....kicking tons of ASS.....so if your a fan this movie is for you.

As of this morning I was 184.4lbs so I seem to be hovering pretty steady now for about a week or so.....see how long it holds for this time before we go back out to sea shortly here.......always manage to lose any gains I make when we go out to sea dammit!

Anywho.....today went down like this!

Day 3/3 split.....LEGS!

24 Hour Fitness Hillcrest....

5 minute row warm up
dynamic warm up

squats:
135x10 warm ups
225x5
225x5
245x5
265x5
275x5
280x4 (2 sets)

bb shrugs superset with standing calf machine:
4 sets each, 225x12 and 120x12 respecgively

single leg hoist leg press:
3x12 each leg @ 80, 80, 90lbs

cable rotations:
2x10 each side

reverse crunch superset with crunch machine
2x15 each

hamstring 45 degree hypers
3x20 @ bw only

Done!

90 minutes in and out today.....awesome workout with some PR numbers on the squats today....must be the big meal from yesterday right!? I'll take it!

Here was the post workout re-feed meal I had today at The Parkhouse Eatery in City Heights.....

Double Stack (2 of each) split down the middle.... blue cornmeal (top) and pumpkin pancakes (bottom). Both were outrageously good but I am just a wee bit partial to the blue cornmeal they had. Never had that kind before and I loved it! Mind you I slammed a 2 scoop Dymatize Whey vanilla shake just before this as well.....gotta have the protein in their too folks! One quirky thing about me is that I rarely ever use butter or syrup with my pancakes unless its unsalted whipped butter and real 100% maple syrup. Anything but those seems pointless ever since getting to try the real thing a couple years ago.

Then tonight after hitting my the mall and getting some minor holiday shopping done and watching the craziness of Black Friday playout......I then got some work stuff done via 2 hours at Starbucks and lastly made a trip to Flavors Of East Africa for Dinner to use a CityBeats Perks Deal I had.

I got the following 2 items (see links below for pics and descriptions)

Entree 1
Entree 2

Both were awesome and a nice change from my normal meals and yet still able to keep it clean, healthy and super tasty.....win-win in my book and without hitting the wallet either....trifecta!

Tomorrow wont be posting as its a simple 35 minutes of MISS cardio only. Knock that out shortly after breakfast at home on the spin bike. Low carb day of course since no training (sucks) but its been working well to keep me lean even almost 7 weeks post show still got abs and veins...I like! I'll be back Sunday with pics, stats and workout updates...and of course some more post workout meal gub pictures for ya all to drool at!

PEACE OUT ALL! Happy Thanksgivings and Holiday travels to you all! Be safe!

Saturday Sunday Summary

Yesterday was back and biceps as well as a morning 5K race I did for the San Diego Fit Foodie 5K. This was my first ever 5k run and I did it in 26:30 while wearing a 20lb backpack since no bag check was available at the packet pick up spot. I had to dash off after to attend the last 2 convention discussion sessions so I had to have my bag/clothes/food/notes with me when I got to the race being held right next door (how nice for me!) So not too shabby for a first timer with no real run training at all prior to this while running with a 20lb load and no breakfast (I cannot run with food in my gut that close together).

Later on in the evening it was back to downtown Horton Plaza 24 hour for some lifting:

dynamic movement prep

rack deads:
225x8 / 3 sets warm up
335x6 / 6 sets

assisted wide pull ups
4x10 @ -40

close grip pull downs
4x10 @ 130

hammer high rows
3x15 @ 45+25 a side

hammer preacher curls
3x10 @ 10RM

hammer curls
3x12 @ 12RM

spiral plank
3x10 each side

Today now was Sunday and that means Sunday Splurge Supper! But first the work comes before we play...

9am cardio, 30 minutes MISS.....10 minutes each, elliptical, stepmill, treadmill

then at 630pm we hit up 24 hour fitness point loma for chest/triceps/shoulders blast!

5 minute cardio warm up
dynamic movement prep

flat bb bench
135x6 / 3 sets warm ups
160x5 / 5 sets

seated bb press
100x5 / 5 sets

reverse grip bench press
100x5 / 5 sets

superset: machine pull overs w/ cable lateral raises
3x12 @ 155 and 3x12 @ plate 7 on stack

superset: cable cross overs 2/ cable tricep press downs
3x12 each @ 12RM

After this it was off to Liberty Station just 2 miles away for my debut visit to Slaters 50/50 to have much awaited cheat meal of Fried Chicken & Pancakes on Steroids! Epic meal and not even $12 before tip! So worth every bite! Had thick cut maple bacon inside with the corn flake crusted chicken tenderloins plus a fried egg. Made with real maple syrup to!

Today I was 186lbs even upon waking. No pics as my camera is in a funk and takes pictures but will not let me look at them or any other pictures I take......getting it looked at tomorrow....hope to god its fixable as I do not feel like buying a new camera right now and I need this for taking pics each week!

Weekend Kick Off

So yesterday was legs and anyone who follows my blog knows leg day is serious biz! Its do or die time....all in or go home. No punches pulled, nose to the grind stone kinda workout. Last night was no different.

After a long but fun day of awesome and amazing talks at the ABC and Expo at the San Diego Convention center I made the trek just blocks away to the downtown Horton Plaza 24 hour fitness. It has been a couple months since hitting a lift at this 24 Hour. I was feeling a little bit of a cold coming on Thursday with a runny nose, sneezes and a little bit of lethargy hanging over me all day. It was also a gloomy, wet, rainy day all day here in SD which is very rare for us....perhaps that got me going? This is how she shook out none the less

630pm-8pm:

7 minute cardio warm up....needed a bit more time to get warm and woke up to do biz tonight..
dynamic movement prep

squats:
135x10 / 3 sets, warm ups
260 x 6 / 6 sets

single leg press (hoist)
4x12 each leg / 9th plate on stack

standing calves:
4x10 @ 120lbs

seated calves superset with bb jump shrugs:
3x12 @ 2 plates and 4x12 @ 205lbs respectively

hamstring hypers:
3x20 at bw only

decline sit ups superset with roman chair leg raises (eccentric focus)
3x12 each

After this lift I made another quick journey over to Stingaree Night Club/Bar just blocks away from the gym for the conference social networking party and I have to say it was awesome! Great drinks, great food, awesome people and a sweet venue! My first time there and certainly not my last. I only had 1 drink (red wine) but I'm pretty sure I made a meal from the street taco and prime rub appetizer tables and pounded 2-3 snack plates of veggies and fruits as well during my 2 hours at the venue. I had to scoot out a bit early to move my car from the parking lot I was in all day to avoid extra charges. Would have stayed longer otherwise. Good times!

Today was an off day so all we did was 35 minutes cardio. I did a combo run/walk on the treadmill burning 530 calories in 35 minutes. Not bad at all. Tomorrow morning I have a 5k run  am doing downtown next to the convention center so I will be rocking that out for my cardio before heading over to the 3rd and final day of the ABC conference seminar sessions. Oh and the 5k ends with a foodie celebration which you must read up on! Lucky me! fit foodie 5k

Last 2 days review....

Been busy playing catch up from the long weekend we had......monday off and prep mode for tomorrows start of the 3 day Athletic Business Conference and Expo  being held right in downtown San Diego which mine as well be my backyard its so close! Today was my only 2 real days at work/on the carrier so I had lots to do and little time to get it done before things kick off tomorrow morning at the San Diego convention center. Even with the hectic and super busy days I did manage to get my workouts in so lets see how they went down....

Yesterday, Tuesday Upper Pull Day:

630pm:

5 minute cardio warm up
dynamic movement prep

pull over machine
4x15 @ 155lbs

rack deads from under the knees
3 warm up sets at 225lbs
325x6 / 5 sets

incline bench db rows
3 x 10 @ 70's

neutral grip pull downs
4x10 @ 160lbs / 4 sets

ez curl spider curls over preacher bench
3x6 @ 7RM

incline db curls
3x6 @ 7RM

10 minutes HIIT on elliptical

Today, Wednesday Upper Push Day: 184.4lbs

5 minute cardio warm up
dynamic movement prep

db flat bench pull overs
3x12 @ 60lbs

decline bb press
3 warm up sets
150 x 6 / 4 sets
155x 6 / 2 sets

75 degree db shoulder press
3 warm up sets
4x6 @ 55's

close grip flat bb bench press
2 warm up sets
4x8 @ 115lbs

triplex giant set in this order, 3x through
rope face pulls x12
pec deck fly x12
rope tricep extensions x 12

Done!

Most my meals the past day and today have been on the go type meals, shakes, basic chicken salads, egg omelets in tupperware etc....nothing picture worthy really. Hope to change that starting tomorrow with some of the eats they will have for us at the socials/networking events and at lunch during the expo/conference tomorrow and Friday and Saturday morning. They typically in years past have went over the top with what they serve at these functions! I am expecting nothing less this year!

Peace out all! Stay healthy, stay fit!

Sunday + Monday Wrap!

Today was just a 30 minute run on the Woodway curve treadmill 

Yesterday I nailed out a rocking good leg workout at 24 Hour Fitness Hillcrest just before endulging in well known Sunday Splurge Dinner as I have every week. This week I planned on scoring same serious sushi and gelato and it could not come soon enough! Here we go folks!

Pictures from yesterday morning: 6 weeks post show 180.6 and 7.4%

Jason is keeping me at the same macros as last week. PR's still coming in the gym and weight holding steady. He feels it better to go slow and steady as long as strength is up and hunger is under control.

615pm

6 min cardio warm up
dynamic movement prep

squats:
135x12 / 3 sets warm ups
250x6 / 5 sets
135x20 drop set sumo stance

seated calves
5x12 @ 90lbs

standing calve machine
4x15 @ 65lbs

unilateral angled leg press
4x12 each w/ 1 plate per side

hamstring BW hypers
3x15

DB Iso Shrugs:
105x12, 110x12, 115x12(3 sets)

kneeling cable crunch
3x15

bench leg raises
3x15

spiral planks:
2x15 each side

After this workout I had a roaring appetite ready to slam some sushi and gelato like nobodies biz! Lucky for me the sushi joint is right out the door from the 24 hour fitness I workout at! New location just opened. $25 AYCE baby! Chocolat is then just a few hundred feed down the road from there for some of what I now declare the best gelato in all San Diego hands down! 


Sunday Grubz + Cheat Meal!

http://i192.photobucket.com/albums/z...ps903349a4.jpg
http://i192.photobucket.com/albums/z...ps49677675.jpg

Cheat Meal!

http://i192.photobucket.com/albums/z...ps9547dfaf.jpg
http://i192.photobucket.com/albums/z...ps511226dc.jpg
http://i192.photobucket.com/albums/z...ps8b121b22.jpg
http://i192.photobucket.com/albums/z...ps7175f0c8.jpg
http://i192.photobucket.com/albums/z...ps034a2bb3.jpg

Saturday Summary

Got my first accurate weigh in and body comp done this morning! First one since before leaving for sea Oct 30th!

180.6 and 7.4% so yes the underway period did some damage on my weight gains as I was 183ish before leaving and climbing nicely. Getting just 2 shakes and 2 whole food meals most days of the underway with the occasional Quest Bar now and then just was not enough to keep up with my calorie needs teaching fitness classes each day and working out on my own. Lucky now though thats done and since last night I been back to business with a steady diet of whole food all day long. Pics coming tomorrow so look for updates then.

Today I rocked out 35 minutes of easy jogging this morning at 8am (little prep work for next weekends Fit/Foodie 5K.

Tonight I hit chest/triceps/shoulders at 24 hour fitness and on Friday evenings like tonight the place is pure dead and I loved it! Had the place to myself! Here we go....

5 min warm up
Dynamic Movement Prep

decline bb bench
3x8 warm up sets
5x5 @ 150lbs

seated db press
2x8 warm up sets
5x5 @ 50's

seated overhead ez bar tricep extensions
5x10 @ 10 RM

pec deck machine
3x12 @ 12 RM

freemotion dual cable lateral raises
3x12 @ 12 RM

tricep cable rope press downs
3x12 @ 12 RM + drop set x 8 + drop set x 8

Done!

Daily Grubz:

845am-
1 scoop bsn syntha 6 and syntha 6 isolate

1230pm-
7 oz grilled fish
6 medium grilled shrimp
green salad
1 tbsp evoo

430pm-
capriottis sandwiches
1 roast beef w/ provo on wheat
1 turkey w/ provo on wheat

815pm
2 cups fat free cottage cheese whipped
250g pitted pomegranate (mixed in cottage cheese)
1 cup 30 kcal almond milk
3 cups cheerios

1115pm
2 scoops Dymatize casein
2 cups 30kcal almond milk

17 days and back at it!!

So yes....17 days at sea and as of this afternoon I am back on dry land and picking up right where I left off on Oct 29th the last day I had in normalcy as far day to to life/work/training goes. This underway although my longest to date went by quick with a full airwing aboard making for over 4000+ sailors aboard a CVN aircraft carrier 24/7. My fitness class attendance tripled which kept me way busy and made time fly by I must say. I am however glad to be back where I can make my own food, buy my own food, hit the normal gym and not get a crash course in balance/stability at the same time......

Today almost right after getting of the carrier and stopping home I had this nice little set of goodies at my door... http://instagram.com/p/gwYwWruj46/  like early x-mas for this guy!! $220 of Dymatize Nutrition for only $170 at bodybuilding.com via several discounts and promos they had running for almost all of these items making for some wild savings! I had planned to restock on my usual and longstanding Cellucor products but several of them were on back order....as in 3 of the 5 items I wanted so I made some choices to go with another brand I trust, has great flavors, approved products for safety and ingredients, affordable prices and a track record for delivering results. Pretty sure that's exactly what I have here and for the next 12-14 weeks this combo of items will assist me in reaching my weight gain and LBM goals.

Not been able to weigh in since last Saturday when I was home for the NSCA conference so tomorrow will be my first formal and accurate weigh in over the past week. I am pretty sure I am down some as my belts no longer fit on the same belt loop they did a week ago......not happy bout that either....more so when weight gain is the current goal and here I am loosing pounds!

Anywhoo.....

First workout back at 24 Hour Fitness in 5 weeks tonight....here she be....

630pm-8pm

5 min warm up
dynamic movement prep

rack deads from under knees:
315 x 6 / 5 sets

incline bench db rows:
65's x 10 / 3 sets

wide lat pull downs:
3x12 @ 140lbs

flat bench DB pull overs:
3x12 @ 60lbs

incline db curls:
35's x 7 / 4 sets + drop set of 20's x 10 then 15's x 10

swiss ball sit ups:
3x20

bench leg raises:
3x15

5 minute cool down jog

After the workout I made the short drive just a mile up the road to have some REAL FOOD for the first time in 17 days at Riviera Supper Club where its all about DIY steak grilling baby! My order can be seen below.

flat iron steak, jumbo shrimp, garlic bread
sauteed mushrooms
giant baked tater

Best part of all is that after my Groupon was applied, this cost me just $0.55 without tip. Cant beat that!

All in all it is very good to be back home and now have until early Dec to stay put and get some good workouts, good eats, and routine back to life once more.

3 day weekend for this guy and I love it! Pics and stats coming Sunday so stay tuned my followers!!

10 days without word......

Yes it has been 10 whole days without any word from me.......being out at sea with limited net access and when I do have it, its slow as all hell which makes for no posts in 10 days! Kills me not to log my workouts, diet, daily events etc......

However here I am for now.....with just under 48 hours since landing on dry land from the carrier before going right back out for the last few days of sea time. I have the NSCA Southern CA State Clinic to attend tomorrow in the Mission Valley area of San Diego which is like 10 miles from base and 2 miles from where I live! Ideal location, awesome line up of topics and even better list of expert speakers as well. I also get to rack up some CEU's for this conference which I need being this is a reporting hear for the NSCA so its win-win all round.

Plus for today was that I got to hit legs back at the base gym which is never more appreciated then after trying to do legs on a moving carrier at sea!! Squats blow while on a ship let me say that much! Any kind of squat period is almost deadly when even a little rock, tip or tilt of the ship comes along! Leg press, lunges, plyo jumps, weighted vest work, and TRX unilateral leg work is what I had to adjust to for the last 2 leg workouts to make sure I did not kill myself doing squats the last few lower body days. Today however I was back under the bar hitting with basics as follows:

630-755pm Olde Gym, NBSD.

5 min bike warm up
dynamic movement prep
hip mobz

ass to grass squats:
135x12
135x12
185x10
205x8
225x6
245x5 (3 sets)
135x20 burn out with a sumo stance

seated calves:
4x12 @ 2 plates + burn out set for 25 reps @ 1 plate

hamstring hypers w/45# plate across chest:
3x12

db shrugs paired with standing bw calves:
100's x 15 / 20, 105's x 15 / 20, 110's x 15 / 20, 115's x 15

leg extensions paired with seated leg curls:
2x20 each and 1 set of 15 each using RM loads

Damn good lift today! Feels so nice to have the basics back again like stable ground for one! And a gym that's pretty well dead on a Friday evening compared to a smaller busy gym with 5000 other sailors with nothing better to do then workout as well.....

Been able to get pretty good workouts in yet on the ship over the past 10 days I must say. Very basic work with almost all DB and BB work and some cable work. Little bit of functional training via medball, weighted vest and TRX trainer to fill in what I cannot do for legs and abs due to lacking equipment, tight spaces or again....a moving ship!

Diet has been pretty simple and routine with 3 whole food meals a day in the ships galley's at noon, 4pm and 11pm with protein blend shakes filling in my daily 8am meal and 8pm meals. I add in oats, fruit and natty pb as needed pending lift day or rest days. Quest Bars also help out big time for quick easy mini snacks to help keep me fueled up before and after leading a couple fitness classes most days out at sea.

Going to grab a few good homemade meals now while back home for even a short while to get my kitchen fix quelled at least until the last short bit of the sea trial period is over and we get back in again.

Weight I not been able to check on scale due to the ship always being in high waters in the AM hours. It does not seem to settle down till about 1-2pm and by then I have ate, drank, taught class etc....skewing my numbers. So this Sunday morning I can FINALLY get some pics and stats up for my own insights and all of you to see as well.

Well I guess that is about all for now gang, going to get one more post or two in this weekend before heading back out to sea Sunday morning.......have a great weekend and never forget how nice it is to have stable land under your feet when in the gym!

Stay healthy, stay fit!