So after this weekends family trip down and over to Fort Wayne, IN to see my sister and brother in law and his family I am now back "home" in Madison, WI till Wednesday afternoon when I go back to my real home in San Diego. So I have just enough time left to settle in the New Year with family and I love that! Its also a bit easier to leave when you know you have 70 degree temps and sun in the forecast compared to the current sub zero temps here in WI!!
This weekend was AWESOME! I got to hang with family, see my younger sister for the first time in a year, her husband for the 2nd time ever and really mingle with his whole family for the first time. We watched UFC 168 together on Saturday, the epic Bears vs Packers game Sunday (did I mentioned we have a major divide of Packers/Bears fans in our families?....we do!) This picture should clearly show where my allegiances lie and my ritualistic game day wings from Buffalo Wild Wings as well for that matter.
http://t.co/LTFrmOjVqD
Note that I also slammed 20 more wings the night before during the fights (lemon pepper is the only way to go!) Look at these babies!
Then on Sunday as always I have my "Sunday Splurge Supper" and this weekend it was at Atz's Ice Cream Shoppe in Fort Wayne. Been there since 1921 and still going strong!
I had "The Mad Anthony" Sundae (6 scoops, 5 toppings, 4 sauces), Philly Cheesesteak, CBS Sandwich and The Atz Burger. I finished all of it in 18:17 baby!
The next morning on the way out before hitting the road for our 7 hour drive back to WI we hit up Willies Restaurant in Fort Wayne where I got The Steak Scramble w/o cheese.
A damn good weekend of eats indeed!
I got my workouts in just the same as my eats however without missing a single step. This is how it shook out:
Friday before leaving......legs/abs + 10 min HIT at local anytime fitness
Saturday in Fort Wayne.....25 mins HIIT at local anytime fitness
Sunday in Fort Wayne....upper pull day/abs + 10 mins HIT at local anytime fitness
Yesterday once back home in Madison.....a 9pm workout upper push day + 10 mins HIT
5 min warm up/dynamic movement prep
flat bb bench max effort: worked up to a new PR....235LB single!
seated bb shoulder press max effort: worked up to new PR....140LB single
rope cable face pulls: 3x15
decline medium grip bb bench press: 3x8-7-6
seated machine shoulder press: 3x10
cable side lateral raises: 3x15
supine db tricep extensions: 4x15-20
cable chest fly: 3x15
Today is dynamic effort (speed day) legs and a refeed day (as if every leg day) so I will be hitting that up later today as my last workout of 2013! Gotta go out with a bang baby!
You all have a safe fun and joyful new years! See you all in 2014! Make it your best year ever for fitness, health and life in general!
Tuesday, December 31, 2013
Thursday, December 26, 2013
Christmas Post!
Now that the dust or shall I say snow has settled literally and figuratively from the holidays here in Madison, WI things are a little slower around here. Had 3 days worth of family holiday dinners/celebrations between the 23rd and 25th with the smaller of the 3 being yesterday where mainly just my nuclear family celebrates the Christmas holiday right at home with a breakfast mom makes, we open gifts, watch x-mas movies and then have an early dinner of all the basics mom puts together and like years past, she never disappoints any of us! The best part of the huge feast she makes is the leftovers I am already making dents in today!
I have still hit very workout as planned from the time I got home through today. Beauty of a 24 hour gym (Anytime Fitness) just 3 miles from home is that I have no excuse or reason not to get my workouts in other then laziness honestly....
I had Christmas eve off and did cardio only, 30 minutes MISS on the elliptical early in the day. Yesterday was upper pull day and it went like this:
warm up/dynamic movement prep
-speed rep rack deads: 60 sec rests between all sets
275x4 / 10 sets
-mixed grip pull/chin ups:
6 sets of 10 @ bw
-bb good mornings:
3x11 @ 115lbs
-Special Ops Abs (6-8 different ab exercises done for 60 seconds, then 30 seconds rest before moving to next movement) I love this!
-seated db curls:
4x10 @ 35's, 1x5 @ 45's negatives, 1x20 @ 20's flush set
-10 minutes HIT on bike and elliptical
Post Lift Goodies:
homemade stone ground multi-grain bread with apple butter, fat free american cheese and lean slices of pork
Today was upper body push day and it went down like so....
5 min warm up/dynamic movement prep
-flat bb speed bench press: 60 sec rests between all sets
135x5 /3 sets
145x4 /3 sets
155x4 /5 sets
-seated smith behind neck shoulder press:
5x10 @ 35 each side
-seated cable rope face pulls:
3x15
-decline medium grip bb bench press
4x8 @ 45 each side
-smith machine bb shrugs:
4x15 @ 90lbs each side
-bw dips:
3x10 @ bw
-10 mins HIIT on woodway curve 60 sec sprint-60 sec walk
I had the same exact sandwich today after my lifting as yesterday it was so damn good!
I cant help but to make some comment on the goodies I made out with from gifts over the past 3 days so here is a list of my take aways from my awesome friends and family:
$70 in starbucks gift cards
$75 in sprouts farmers market gift cards
$25 in buffalo wild wings gift cards
$40 in subway giftcards
$50 in slaters 50/50 gift cards (my new fav burger joint in sd)
$50 in broken yolk cafe gift cards (my fav SD breakfast joint)
$30 in Souplantation gift cards (AYCE salad/bread/soup)
$50 in Trader Joes gift cards
Lots of gift cards yes.....but mind you I need to travel back to San Diego on the 1st so I must travel light and gift cards is just what I asked for. I am fricking stocked for a while while when I get back I'd say! I got a few t-shirts and a new travel coffee mug as well from my folks but that list is pretty much the whole shabang and I am loving it! Still not yet had a single sweets item despite it being everywhere over the past 5 days. Not been tempted by it really so I cant act like I am going all honorable and strict because I feel no deprivation really...
Tomorrow I will get my leg day workout in earlier (before noon) as my folks and my brother are making the 6 hour trek to Fort Wayne, IN starting at 1pm to see my sister who is home with her husband from NC and his parents. Will all be there through Monday morning when we head back. My plan is to do my cardio on Saturday at the (2 miles away) Anytime Fitness gym and then train upper pull day Sunday at the same place. Then once back on Monday resume the normal routine here at home. Should be fun spending time with whole family and making a little road trip to a city I have never been to and using a gym I have never been in either.
Peace out all! Merry Christmas to you all!
I have still hit very workout as planned from the time I got home through today. Beauty of a 24 hour gym (Anytime Fitness) just 3 miles from home is that I have no excuse or reason not to get my workouts in other then laziness honestly....
I had Christmas eve off and did cardio only, 30 minutes MISS on the elliptical early in the day. Yesterday was upper pull day and it went like this:
warm up/dynamic movement prep
-speed rep rack deads: 60 sec rests between all sets
275x4 / 10 sets
-mixed grip pull/chin ups:
6 sets of 10 @ bw
-bb good mornings:
3x11 @ 115lbs
-Special Ops Abs (6-8 different ab exercises done for 60 seconds, then 30 seconds rest before moving to next movement) I love this!
-seated db curls:
4x10 @ 35's, 1x5 @ 45's negatives, 1x20 @ 20's flush set
-10 minutes HIT on bike and elliptical
Post Lift Goodies:
homemade stone ground multi-grain bread with apple butter, fat free american cheese and lean slices of pork
Today was upper body push day and it went down like so....
5 min warm up/dynamic movement prep
-flat bb speed bench press: 60 sec rests between all sets
135x5 /3 sets
145x4 /3 sets
155x4 /5 sets
-seated smith behind neck shoulder press:
5x10 @ 35 each side
-seated cable rope face pulls:
3x15
-decline medium grip bb bench press
4x8 @ 45 each side
-smith machine bb shrugs:
4x15 @ 90lbs each side
-bw dips:
3x10 @ bw
-10 mins HIIT on woodway curve 60 sec sprint-60 sec walk
I had the same exact sandwich today after my lifting as yesterday it was so damn good!
I cant help but to make some comment on the goodies I made out with from gifts over the past 3 days so here is a list of my take aways from my awesome friends and family:
$70 in starbucks gift cards
$75 in sprouts farmers market gift cards
$25 in buffalo wild wings gift cards
$40 in subway giftcards
$50 in slaters 50/50 gift cards (my new fav burger joint in sd)
$50 in broken yolk cafe gift cards (my fav SD breakfast joint)
$30 in Souplantation gift cards (AYCE salad/bread/soup)
$50 in Trader Joes gift cards
Lots of gift cards yes.....but mind you I need to travel back to San Diego on the 1st so I must travel light and gift cards is just what I asked for. I am fricking stocked for a while while when I get back I'd say! I got a few t-shirts and a new travel coffee mug as well from my folks but that list is pretty much the whole shabang and I am loving it! Still not yet had a single sweets item despite it being everywhere over the past 5 days. Not been tempted by it really so I cant act like I am going all honorable and strict because I feel no deprivation really...
Tomorrow I will get my leg day workout in earlier (before noon) as my folks and my brother are making the 6 hour trek to Fort Wayne, IN starting at 1pm to see my sister who is home with her husband from NC and his parents. Will all be there through Monday morning when we head back. My plan is to do my cardio on Saturday at the (2 miles away) Anytime Fitness gym and then train upper pull day Sunday at the same place. Then once back on Monday resume the normal routine here at home. Should be fun spending time with whole family and making a little road trip to a city I have never been to and using a gym I have never been in either.
Peace out all! Merry Christmas to you all!
Monday, December 23, 2013
Stay The Course
So now having been back in the Midwest/Home for just over 3 days now things are settling down a bit with my initial travels done with and my temporary (free!) local gym membership (Anytime Fitness) all set up, my last bit of gift shopping all done, groceries for the week bought and stocked......things are going steady now. Already nabbed 2 great workouts at my local gym (2 miles from home!).
Upper pull day was Saturday, Upper Push Day was yesterday and today is LEGS! Set new PR's in rack deads, bench press and military press just since I been home!
Diet has been spot on since leaving Friday so even the travels and what not, it has not derailed me at all! Mom has been baking up a darn storm of x-mas cookies since I got home but lucky for me I have a very mild sweet tooth and most of that never phases me.....I'm more of a steak, burger, burrito, wings and nachos kind of guy (and hence a "typical guy").
Yesterday was my weekly weigh in day, picture day and Sunday Splurge Supper so let me fill you all in on each!
188lbs right out of bed, fasted. Pictures below:
Sunday Splurge Meal: 8" of snow all day kept me at home besides gym trip so no going out this time which lead to this DIY at home feast:
Upper pull day was Saturday, Upper Push Day was yesterday and today is LEGS! Set new PR's in rack deads, bench press and military press just since I been home!
Diet has been spot on since leaving Friday so even the travels and what not, it has not derailed me at all! Mom has been baking up a darn storm of x-mas cookies since I got home but lucky for me I have a very mild sweet tooth and most of that never phases me.....I'm more of a steak, burger, burrito, wings and nachos kind of guy (and hence a "typical guy").
Yesterday was my weekly weigh in day, picture day and Sunday Splurge Supper so let me fill you all in on each!
188lbs right out of bed, fasted. Pictures below:
Sunday Splurge Meal: 8" of snow all day kept me at home besides gym trip so no going out this time which lead to this DIY at home feast:
- hammered chicken breast, corn flake crusted and baked, topped with fat free melted cheese and bacon bits.
- Bowl of homemade sweet potato mash and Walden Farms caramel syrup blended in.
- Gelato from La Coppa Gelato (pistachio, eggnog and cinnamon)
- homemade thick sliced french toast with low fat cottage cheese/PB2 topping blend
Way cheaper then going out, a bit healthier for sure and the fun of making it of course. However I still say a big ass meal made for you in massive portions in the way to go for splurge meals.....thats just me.
That be all for now gang. Legs coming up this afternoon so I hope to rock out another PR on squats today! Off day tomorrow, just cardio and rest otherwise. The holiday parties kick off tonight with my Dad's side doing our annual Hockett xmas party in McFarland, WI and its always a riot let me put it that way! Cant wait!!
Happy holidays, safe travels and merry Christmas to all!
Wednesday, December 18, 2013
DB Demolition!
Yesterday was upper pull day and it went down like this:
30 mins LISS cardio (work related class) AM
630PM- 24 Hour Fitness Imperial Ave
5 min warm up
dynamic warm up series
-hoist deadlifts
5 plates per side x 5 reps / 5 sets
drop set of 4 plates per side x 12 reps
-mixed grip bodyweight pull/chin ups 2x8 each (neutral, narrow, wide)
-low back 45 degree hypers w/ 45lb plate 3x12
-free motion seated face pulls: 3x12
-machine seated preacher curls: 4x12
-swiss ball ab roll outs: 3x12
Weight yesterday was 188.6
Today was upper push day and shook out like so....
30 mins LISS cardio (work related class) AM
630PM- 24 Hour Fitness La Mesa
dynamic warm up series
-DB flat bench press:
1 set each from 55lbs through 85lbs starting at 8 reps down to 2 (+5lbs per set)
-DB 100 degree incline shoulder press:
1 set of each from 40lbs through 70lbs starting at 8 reps down to 2 reps (+5lbs per sert)
-Decline BB close grip bench press:
135x8, 140x7, 145x6, 150x5
-Free Motion Cable Fly: 3x10
-Free Motion Lateral Raises: 3x15
-Cable Tricep Press Down (Straight Bar): 3x15
Weight today was 186.8
No fun pictures of my recent eats to post up as I have been busy wrapping up as much work stuff as I can prior to tomorrow nights departure for Wisconsin. Been doing all "bro meals" meaning nothing more then shakes and fruit with nuts, salads and lean meats, sweet taters and chicken with veggies for the past 3 days. Hope to have some good shots to put up when I get back home.
I take off at 430pm PST tomorrow and land at 1015CST tomorrow. Plan is to stay over at O'Hare via the USO and then take the 710AM Van Galder Bus to Madison to be picked up by family around 10am.
I cannot wait to be home and see my family, see the snow, and have some time away from work. The less then 10 degree weather compared to the 65-70 degree stuff I have right now......will be sorely missed!
30 mins LISS cardio (work related class) AM
630PM- 24 Hour Fitness Imperial Ave
5 min warm up
dynamic warm up series
-hoist deadlifts
5 plates per side x 5 reps / 5 sets
drop set of 4 plates per side x 12 reps
-mixed grip bodyweight pull/chin ups 2x8 each (neutral, narrow, wide)
-low back 45 degree hypers w/ 45lb plate 3x12
-free motion seated face pulls: 3x12
-machine seated preacher curls: 4x12
-swiss ball ab roll outs: 3x12
Weight yesterday was 188.6
Today was upper push day and shook out like so....
30 mins LISS cardio (work related class) AM
630PM- 24 Hour Fitness La Mesa
dynamic warm up series
-DB flat bench press:
1 set each from 55lbs through 85lbs starting at 8 reps down to 2 (+5lbs per set)
-DB 100 degree incline shoulder press:
1 set of each from 40lbs through 70lbs starting at 8 reps down to 2 reps (+5lbs per sert)
-Decline BB close grip bench press:
135x8, 140x7, 145x6, 150x5
-Free Motion Cable Fly: 3x10
-Free Motion Lateral Raises: 3x15
-Cable Tricep Press Down (Straight Bar): 3x15
Weight today was 186.8
No fun pictures of my recent eats to post up as I have been busy wrapping up as much work stuff as I can prior to tomorrow nights departure for Wisconsin. Been doing all "bro meals" meaning nothing more then shakes and fruit with nuts, salads and lean meats, sweet taters and chicken with veggies for the past 3 days. Hope to have some good shots to put up when I get back home.
I take off at 430pm PST tomorrow and land at 1015CST tomorrow. Plan is to stay over at O'Hare via the USO and then take the 710AM Van Galder Bus to Madison to be picked up by family around 10am.
I cannot wait to be home and see my family, see the snow, and have some time away from work. The less then 10 degree weather compared to the 65-70 degree stuff I have right now......will be sorely missed!
Monday, December 16, 2013
Big Things....
So with my brother and his girl now gone and things settled back to normal, going back to work today, reality is back in full swing....for a little short while anyway. With our command (the ships force) now at half staff or what we call "POM period 1" its pretty slow and quiet around the ship and on base in general. Feels almost awkward to have it so slow and quite given the norm I have come to expect at work. I work through Thursday and that will be it for me before I go on my own holiday leave Friday morning to head on back to the frigid climate of 0-10 degrees and snow. Something I have not seen since last year at this time when I was last home for the holidays. I have 11 days of leave time to enjoy family, home life, no work, the gym, good eats and all that comes with holiday/vacation! Cant wait!!
Yesterday I took my 10 weeks into offseason pics and weight as normal so check them out below:
Weight was 191 even. Jason has pulled me back in a bit on carbs this week as he thinks the gains have come just a little bit too quick this week. He wants to keep a step ahead of any unwanted fat gains with me while keeping strength and lean mass coming as best as possible.
Yesterday I took my 10 weeks into offseason pics and weight as normal so check them out below:
Weight was 191 even. Jason has pulled me back in a bit on carbs this week as he thinks the gains have come just a little bit too quick this week. He wants to keep a step ahead of any unwanted fat gains with me while keeping strength and lean mass coming as best as possible.
Yesterday was leg day so that meant refeed day and meal on the same day! Booya! First the workout, then the food porn....
30 minutes LISS in the AM (work related class), then at 315 till 445pm it was all legs!
5 minute warm up on elliptical
dynamic warm ups
box speed squats:
225x3 / 12 sets w/ 1 min rest
single leg horizontal machine press:
4x12 each
standing calf press:
4x12
leg extensions w/ prone leg curls
3x12 each
farmers walk:
50 yards x 3 w/ 60's
I hit up my new favorite sports bar in all of San Diego and ordered my 3, yes all 3 favorite menu items:
Blondie bar, 2/3lb pb & j burger, fried chicken & pancakes......ungodly amounts of goodness!! I finished this in just under 24 minutes I am told by one of the waitstaff who could not believe I finished it period. I get that allot....
Perhaps what I would request as my last meal.....no joke!
Today was an off day, just 30 mins LISS this AM again for work class I lead. Tomorrow back at it for day 1 of 3 once more!
Peace out folks! Please leave comments and ask questions you may have!
Saturday, December 14, 2013
Sending off....
Well its been an awesome week with my brother and his girl in town but all good things do come to an end sadly......today they will be departing San Diego but not until about 2pm so we still have a chunk of today to use to its fullest and we intend to do so with a tour of the one and only Little Italy Farmers Mercato in Little Italy, San Diego. I go to this things every single Saturday I can when not at sea. Its great for grabbing a coffee/fresh smoothie and pastry/crepe from a vendor while people walking the the streets and taking in some weekend SD sun! I get 1/2 my weekly produce from the market so its worth the trip and today my bro and his gf will get to see it to! Then we plan to hopefully make our debut (mine to) to Hash House A Go Go which is a top ranked breakfast/brunch location on pretty much every single restaurant review/ranking site in SD. I have tried to go 3 other times on Sundays but every time I go the wait is over 1 hour long! Unless you get there early at open it only gets worse and worse I am told by locals which says this place must be outstanding! Today no matter the wait or the line, we will be going here to see what its all about!
I have also been battling a nice little cough for the past 3 days now. Kicked in Wednesday and as of yesterday its a full blown phlemy mess of yaking. Luckily its just my cough and nothing else. I sleep fine, not stuffed up, no fever, no chills, good energy and still hitting gym hard. I took Thursday 100% off to spend time with the visitors and to try and get ahead of the cough that I felt coming on......sometimes bacteria just wins out in the end! Yesterday I did legs at a 24 Hour Fitness gym I had never been to on Imperial Ave and it may now be my favorite one of the area! I drilled back and biceps hard while my brother and his girl toured the SD Zoo for almost 4 hours! I guess they liked it hey?
Today will be chest/shoulders and triceps which I will rock out later on today after the guests are well on their way back to Iowa for the return home. Funny part is.....less then 1 week of this post......I will be headed that way myself via my Thursday night direct flight from SD to Chicago where I will start my 10 days of leave for the holidays!!
Below are some pictures of the awesome foods I/we have been sampling during this past week together..
Filet with scallops over spinach risotto (Toscana Wine Bar and Cafe)
New School Miso and Wasabi Glazed Sprouts + Giesha Roll (K7 Sushi Joint)
Chickums Skillet (Bubs at The Ballpark)
Thats all for now gang! Be back with more tomorrow! Peace! Have a good weekend!
I have also been battling a nice little cough for the past 3 days now. Kicked in Wednesday and as of yesterday its a full blown phlemy mess of yaking. Luckily its just my cough and nothing else. I sleep fine, not stuffed up, no fever, no chills, good energy and still hitting gym hard. I took Thursday 100% off to spend time with the visitors and to try and get ahead of the cough that I felt coming on......sometimes bacteria just wins out in the end! Yesterday I did legs at a 24 Hour Fitness gym I had never been to on Imperial Ave and it may now be my favorite one of the area! I drilled back and biceps hard while my brother and his girl toured the SD Zoo for almost 4 hours! I guess they liked it hey?
Today will be chest/shoulders and triceps which I will rock out later on today after the guests are well on their way back to Iowa for the return home. Funny part is.....less then 1 week of this post......I will be headed that way myself via my Thursday night direct flight from SD to Chicago where I will start my 10 days of leave for the holidays!!
Below are some pictures of the awesome foods I/we have been sampling during this past week together..
Filet with scallops over spinach risotto (Toscana Wine Bar and Cafe)
New School Miso and Wasabi Glazed Sprouts + Giesha Roll (K7 Sushi Joint)
Chickums Skillet (Bubs at The Ballpark)
Thats all for now gang! Be back with more tomorrow! Peace! Have a good weekend!
Tuesday, December 10, 2013
Some time for fun!
OK so as of yesterday afternoon I was flown of the carrier (been out at sea since Wednesday morning thus no posts) and am now able to meet up with my younger brother Mike and his girl friend Karissa who are spending this week(debut visit for them both!) in San Diego with me as the both of them have been trying to come out to SD for some time and this was the time to make it happen at last. I am happy as ever to see them both here in town with me as I have a wonderful and amazing city to show them not to mention the preferred "winter" climate I get here compared to the barely above 0 temps currently in effect back in the upper Midwest where the both of them just departed from.
Right after landing I had time to kill before my bro and his gf got to their hotel and gave me the ring to come meet them to start off our festivities. That said I took care of priority one....food!! Followed by priority two....lift! I hit up a much desired breakfast destination in Pacific Beach called Isabel's Cantina. They serve some amazing Cali style breakfast dishes that are healthy and big in portions, things I rate VERY highly of any establishment. I got 2, yes 2 orders of the Jalapeno Scramble. which you see here: Best of all, I used a Groupon for this meal which left my paying only $8 for this and coffee and tip! Win!
Post workout I used yet another Groupon to feast on this "14 picture of beauty from Naked Pizza also in Pacific Beach.
The Sonoran pizza with added pineapple, roasted tomato and green bell pepper. They use an "ancestral" blend dough (no flour!) that's just thicker than a thin crust and thats how I like it! They use real Wisconsin Mozza cheese (score 1 for WI baby!!) (I went light on the cheese) only local farmers market produce, organic tomato sauce and free range organic chicken on this (and other pies). The taste difference was impecable! So fresh and flavorful! I had all 8 slices gone in like less then 30 minutes easy! Cost to me after Groupon discount, $3!!
So after a killer workout, awesome pre and post lift eats, let me mention that yesterday was my brothers 27th birthday so we celebrated a bit with a trip to my new found all time favorite burger joint anywhere I have lived. Slaters 50/50 of course! This was my 5th visit in 3 weeks mind you......
I wanted them to see/taste something unlike anything they have had before and something they cannot find back home, this fit the bill! Since I missed my Sunday Splurge meal like normal I saved up for last night and had the glorious items you see pictured below:
Self Designed Chicken Sammy + Sweet Tater Fries
My creation was.....thick sliced rye bread, roasted red peppers, grilled chicken, kale, grilled pineapple, grilled onions, turkey bacon with terriyaki glaze sauce. Thing was epic!!
Then because we had a birthday in the group you get a free bacon brownie bar (their prized dessert item) which feeds 3 adults easy! We split this as we almost split our seems. This only cost $9 at that but we got it free anyway!
OK so enough teasing with my gluttonous and lovely cheat meal pictures....how about the workout side of things...
Yesterday was day 1 of 3 in the series which means back and biceps.....have shifted over to full deadlifts from the floor since early last week, this was my 2nd time doing them this way and the numbers already up!
3-430pm, point loma mwac base gym
5 min elliptical warm up
dynamic movement prep
floor deads:
225x8 /2 sets
295x5/ 2 sets
315x5/2 sets
325x5/1 set
225x12/1 set
bodyweight wide pull ups
4x10
narrow vbar pull downs
4x12 @ 140
front iso plank hold
3x60s
power wheel roll outs
3x12
seated db curls
3x12 each arm @ 35's
rope cable curls
3x15 @ 70
10 minutes post lift HIT on Octane Elliptical (HR 140-150)
Note my weight is up to 189lbs even as of yesterday morning. Thats 10lbs up since day after my last contest on Oct 6th (9 weeks). Gains coming nice and steady right on par with my strength gains in the gym so I am one happy camper at this point!
Pictures from yesterday morning are listed below:
Today I did 35 minutes MISS this morning already and will be hitting day 2 of 3 in series this afternoon while bro and his sig other tour all the beauty of SD on this 65 and Sunny "winter day". Then its likely more good eats this evening!
Peace ya all!
Right after landing I had time to kill before my bro and his gf got to their hotel and gave me the ring to come meet them to start off our festivities. That said I took care of priority one....food!! Followed by priority two....lift! I hit up a much desired breakfast destination in Pacific Beach called Isabel's Cantina. They serve some amazing Cali style breakfast dishes that are healthy and big in portions, things I rate VERY highly of any establishment. I got 2, yes 2 orders of the Jalapeno Scramble. which you see here: Best of all, I used a Groupon for this meal which left my paying only $8 for this and coffee and tip! Win!
Black beans, egg whites, chicken, brown rice, salsa. Epic!!
The Sonoran pizza with added pineapple, roasted tomato and green bell pepper. They use an "ancestral" blend dough (no flour!) that's just thicker than a thin crust and thats how I like it! They use real Wisconsin Mozza cheese (score 1 for WI baby!!) (I went light on the cheese) only local farmers market produce, organic tomato sauce and free range organic chicken on this (and other pies). The taste difference was impecable! So fresh and flavorful! I had all 8 slices gone in like less then 30 minutes easy! Cost to me after Groupon discount, $3!!
So after a killer workout, awesome pre and post lift eats, let me mention that yesterday was my brothers 27th birthday so we celebrated a bit with a trip to my new found all time favorite burger joint anywhere I have lived. Slaters 50/50 of course! This was my 5th visit in 3 weeks mind you......
I wanted them to see/taste something unlike anything they have had before and something they cannot find back home, this fit the bill! Since I missed my Sunday Splurge meal like normal I saved up for last night and had the glorious items you see pictured below:
Self Designed Chicken Sammy + Sweet Tater Fries
My creation was.....thick sliced rye bread, roasted red peppers, grilled chicken, kale, grilled pineapple, grilled onions, turkey bacon with terriyaki glaze sauce. Thing was epic!!
Then because we had a birthday in the group you get a free bacon brownie bar (their prized dessert item) which feeds 3 adults easy! We split this as we almost split our seems. This only cost $9 at that but we got it free anyway!
OK so enough teasing with my gluttonous and lovely cheat meal pictures....how about the workout side of things...
Yesterday was day 1 of 3 in the series which means back and biceps.....have shifted over to full deadlifts from the floor since early last week, this was my 2nd time doing them this way and the numbers already up!
3-430pm, point loma mwac base gym
5 min elliptical warm up
dynamic movement prep
floor deads:
225x8 /2 sets
295x5/ 2 sets
315x5/2 sets
325x5/1 set
225x12/1 set
bodyweight wide pull ups
4x10
narrow vbar pull downs
4x12 @ 140
front iso plank hold
3x60s
power wheel roll outs
3x12
seated db curls
3x12 each arm @ 35's
rope cable curls
3x15 @ 70
10 minutes post lift HIT on Octane Elliptical (HR 140-150)
Note my weight is up to 189lbs even as of yesterday morning. Thats 10lbs up since day after my last contest on Oct 6th (9 weeks). Gains coming nice and steady right on par with my strength gains in the gym so I am one happy camper at this point!
Pictures from yesterday morning are listed below:
Today I did 35 minutes MISS this morning already and will be hitting day 2 of 3 in series this afternoon while bro and his sig other tour all the beauty of SD on this 65 and Sunny "winter day". Then its likely more good eats this evening!
Peace ya all!
Tuesday, December 3, 2013
In and Out
Seems like we just got back in to dock only to be rallied up to head back out to sea again tomorrow already! We head out for just over a weeks time for OARS training with the carrier. It was very nice to have our command holiday party this weekend where 1850 command members/sailors swamped the Hotel Del Coronado where the venue was held. An awesome time of food, friends, festivities, music, drinks, and holiday spirit. I love these big work functions and even more so when its part of such a unique and large group of hard working Navy sailors.
Had a great week of training hitting PR's in my last 3 workout sessions! Bench, squat, rack deads and shoulder press all up in weight and reps! Love it when a program produces results short and long term!
Pictures below are from Sunday morning where I am 182lbs.
Jason has bumped me up on carbs for all days of the week being workout days, rest days and refeed days by 20g a day. Small bumps like this should keep the gains coming on the scale while staying lean. No reason to get sloppy with this. Time is on my side. Quality over quantity is the goal.
Yesterday I nailed out a killer chest/triceps/shoulder workout as follows:
1030-12am, mission valley 24 hour fitness
5 minute elliptical warm up
dynamic movement prep
db pull overs: 3x15 @ 60
flat bb bench:
135x8 warm ups
155x5
160x5
165x5
170x5
175x4(3 sets)
seated life fitness shoulder press:
95x5 / 5 sets
reverse grip bench press:
140x5 / 5 sets
giant set of 3x12-15 each movement
peck deck
reverse peck deck
cable tricep extensions
Yesterdays post workout cheat meal for the week/refeed at The Waffle Spot in Mission Valley, CA....I hammered this all in 30 minutes baby! the kitchen and waitstaff were shocked i finished this at all let alone 30 minutes. they all asked if i was a pro eater.......I was like....ah nope! Just a guy with a endless appetite who loves food! It was delicious!!
One special note to add in here is my one month use of fUS as a pre/intraworkout supplement drink.
http://instagram.com/p/fvm0GnOjw9/
I use this on training days only with 24 oz of water and sip it from my first rep to my last rep. The biggest thing I get from this product is mental focus and the absence of fatigue in the later stages of my 90 minute workouts. I feel energized and strong start to end and in fact have to call it quits when the pre-planned workout is done with as I am still good to go as far as energy reserves go most the time. I love the fact that it gives me just enough energy to get the job done but never leaves me too jittery or unable to settle down and sleep at night since I finish my workouts around 8pm most days I bank on that big time. I have never been one to use any kind of "pre-workout" supplement because of the lack of authentic ingredient list other then shit tons of caffeine which I can get from coffee (I love coffee) so why bother I figure? The ingredient list of this product impressed me so I wanted to see how it would work on all levels from taste, mix-ability and functionality during my training. Over the last 30 days I can say I do not plan to stop using fUS anytime soon!
Go to www.drinkfus.com to learn more and try the product your self. Be sure to keep all other training/diet variables the same while using fUS to gauge its true effectiveness for you alone.
I will try and post daily while out at sea but once again....all depends on connectivity while on the carrier.Lets hope its in my favor so I can keep you all updated with things over the next week or so. Otherwise stay healthy, stay fit!
Had a great week of training hitting PR's in my last 3 workout sessions! Bench, squat, rack deads and shoulder press all up in weight and reps! Love it when a program produces results short and long term!
Pictures below are from Sunday morning where I am 182lbs.
Yesterday I nailed out a killer chest/triceps/shoulder workout as follows:
1030-12am, mission valley 24 hour fitness
5 minute elliptical warm up
dynamic movement prep
db pull overs: 3x15 @ 60
flat bb bench:
135x8 warm ups
155x5
160x5
165x5
170x5
175x4(3 sets)
seated life fitness shoulder press:
95x5 / 5 sets
reverse grip bench press:
140x5 / 5 sets
giant set of 3x12-15 each movement
peck deck
reverse peck deck
cable tricep extensions
Yesterdays post workout cheat meal for the week/refeed at The Waffle Spot in Mission Valley, CA....I hammered this all in 30 minutes baby! the kitchen and waitstaff were shocked i finished this at all let alone 30 minutes. they all asked if i was a pro eater.......I was like....ah nope! Just a guy with a endless appetite who loves food! It was delicious!!
One special note to add in here is my one month use of fUS as a pre/intraworkout supplement drink.
http://instagram.com/p/fvm0GnOjw9/
I use this on training days only with 24 oz of water and sip it from my first rep to my last rep. The biggest thing I get from this product is mental focus and the absence of fatigue in the later stages of my 90 minute workouts. I feel energized and strong start to end and in fact have to call it quits when the pre-planned workout is done with as I am still good to go as far as energy reserves go most the time. I love the fact that it gives me just enough energy to get the job done but never leaves me too jittery or unable to settle down and sleep at night since I finish my workouts around 8pm most days I bank on that big time. I have never been one to use any kind of "pre-workout" supplement because of the lack of authentic ingredient list other then shit tons of caffeine which I can get from coffee (I love coffee) so why bother I figure? The ingredient list of this product impressed me so I wanted to see how it would work on all levels from taste, mix-ability and functionality during my training. Over the last 30 days I can say I do not plan to stop using fUS anytime soon!
Go to www.drinkfus.com to learn more and try the product your self. Be sure to keep all other training/diet variables the same while using fUS to gauge its true effectiveness for you alone.
I will try and post daily while out at sea but once again....all depends on connectivity while on the carrier.Lets hope its in my favor so I can keep you all updated with things over the next week or so. Otherwise stay healthy, stay fit!
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