Quick update and new PR's!

I simply had to make this post after that last 3 days of workouts as they were stellar! I not only hit my PR goals for this weeks max effort workouts but I CRUSHED them! Get this....

Sunday's max effort squat day: hit 360 single for 3 sets going ass to grass with perfect form, belt only!

Monday's max effort bench press day: hit 240 single for 3 sets touch, stop and go with ass down. I also did 3 working sets of 3 using 75's for seated db shoulder press AFTER doing the max effort bench work just prior! Heaviest DB's I ever used for shoulder presses!


Tuesday's max effort deadlift day: hit 430 single conventional style for 3 sets, no hunch, no hitch!

Now look where I was at my final week of max testing in December 2013 to see the improvements already!

335 parallel squat single
225 single bench press single
405 rack deadlift from under the knee for 3 reps

I love it when a sound, strategic program when coupled with consistency, commitment, effort and a focus delivers undeniable results and outcomes such as this! Its what makes the field of fitness, exercise physiology, strength and conditioning and training so fascinating to me. Watching the body adapt and improve over time due to the proper training stimulus, nutritional intervention and lifestyle modification is just so damn cool in my eyes! Be it myself or in others I cant get enough of seeing fitness/exercise work!

Oh and no post would be complete without a shot of some recent grubs so here you all have it!

DIY homemade huevos rancheros! This was my first time making this on my own and it turned out awesome!

20 weeks of offseason progress!

Ok well here we are at 20 weeks to the day since the morning after my last MPD contest held right here in SD. That morning I was 178.0 around 7% bodyfat. As of this morning I am 200.8 and between 13% based on 7 site skin fold assessment measures. That's a whopping 22lbs gained in 20 weeks. Specifically the math shows that I had 12.4lbs of fat on my body (internal and subq) and now I have 26lbs. I am thus now 174lbs of lean tissue (non fat mass) where as I was 165.6lbs of lean tissue the day after my show (Oct 6th). That means I have gained 11.6 pounds of pure muscle in 20 weeks time! I love it! I need people to understand how very hard it is for me to gain weight and keep it on for any decent amount of time and has been for a long while! After this show was over I was very concerned with being able to fill out and gain the much needed muscle mass I needed for my 6'2'' frame. With the watchful eye of Jason Theobald on my diet and nutrition since just before my show through this very day coupled with my own strategically designed workout programs, thing are firing on all 6 cylinders and that's when progress like this is eminent! See pictures below"

My strength has never been so high either with my new PR numbers being put to the test starting today through Tuesday when I hit my next series of max effort bench, squat and deadlift workouts. I look to hit 360 in the squat, 245 in the bench and 415 in the deadlift this week for trifecta in the log book baby!

Yesterday was HIIT cardio only but the 3 days before that were my dynamic effort days with deadlifts focus on Friday, bench press on Thursday and squats on Wednesday. I had to use the next strongest band for all speed work exercises to keep the resistance tension high enough to get the effect needed on those speed/dynamic effort workouts.

Below are some images of my awesome eats this past week: No drooling!

the protein cookie company sent me a box of 40 of these Thursday to sample out with my command. Shown here 1 of each flavor:

trail mix, classic pb, fudge pb, classic choco chip, oatmeal raisin (got 8 of each). tried all but classic choco chip and they have been diesel! each cookies macros is about 7f, 30gc, 18p

some Thai food from Pear's Thai Cuisine in San Diego,CA

L-R: Thai veg garlic soup, garlic-onion rice soup, tom yum soup

chicken satay skewers with veg spring rolls

some double duty chicken fajita from a joint in El Cajon, CA. 4 corn tortillas each in the foil (only $7.25 each!)


Some homemade "Fitboss Muscle Muffins" (did a video for my work nutrition series) dark chocolate cherry flavor.

186cal, 3.5f, 26c, 13p for each
video is found here: http://youtu.be/g7YnDC29Rxs

Ok folks.....long enough.....got legs max effort squats tonight so I hope this mornings HIIT session for work does not impact things too much for tonight......I got a PR to smash!

Have a great Sunday all!

19 weeks!

Going to be a quick one folks....basics and thats all for now.

198lbs and ~13% pics taken yesterday morning, see below......(I am up 20lbs from the day after my show!!)

My new max's from the week are as follows:

Bench Press: 240x1

Squat: 355x1

Deadlift: 405x3

This morning I did 30 minutes mild paced uphill hiking outside since it was ideal weather for it....just had to get out! Tonight will be max effort deadlifts/upper pull day, tomorrow is a 100% rest day. 

I have got a few more awesome nick-knacks from the ever popular and well known EAS folks as seen below.....this is why these guys rock! This was the first brand supplement company I ever bought supplements from when I got started with fitness and to this day I still get certain items from them and refer my sailors clients to as well.

Also got some "treats" from my guys at Lenny and Larry's as seen below:

 The cookies and the brownies taste awesome! I cant decide what flavor I like most.....they all good and feel/taste like the real thing....no joke folks.

Pictures as promised

Really short and sweet post here.....as promised here are pictures from yesterday morning, marking 18 weeks since last show and into my offseason. I was 197.2lbs yesterday AM.

Jason has me holding steady since the last dietary change was made last weekend. I am still set at about 275g protein per day, 70g fats per day and 350g carbs on training days with 200 on my non training days. Cardio is kept to just 30 minutes every 4th day (my non training day) HIIT style. Any other cardio I get is just residual from my job/classes I lead.

Thats all folks......peace!

18 weeks of offseason check in

So here we are 18 weeks since my last contest and into my offseason training program/objectives. I do not have pictures to put up although I took them this morning as I left my cell phone USB cable at work so I will upload them tomorrow as soon as I get the chance. Since my last post I have had some AWESOME workouts hitting some best ever lifts over the past 3 max effort workouts including today's workout. Let me recap quick...

Friday max effort legs:

squats: 345x2 (4 sets) only listed my working sets
hack squats: 4x10
bulgarian split squats: 3x8 per leg with 42lb db's
standing calf press machine: 3x11
seated calf press machine: 3x11
prone leg raises: 3x25
decline bench crunch: 3x25

Saturday max effort deadlifts: (also taught 30 mins AM spin lesson)

seated cable rows (lat pull bar attachment): 4x15,12,10,10
wide lat pull downs: 4x15,12,10,10
sumo stance deadlifts: lead up sets to 385, then working sets of 405x2 traditional stance (4 sets) 
BB RDL: 3x9 @ 225lbs
hammer high row machine: 2x15 @ 2 plates each side
ez bar curls: 4x11 @ 65lbs

Sunday max effort bench press: (also taught 30 mins AM spin lesson)

flat bb bench press: 225x2 (4 sets)
incline bb bench press: 3x8 at 135
decline db bench press: 3x8 at 70's
free motion seated cable shoulder press: 4x12,10,8,6
rear pec deck with pec fly: 2x15
db side laterals: 2x15 with 20's
TRX skull crushers: 3x15
ab crunch machine:2x20
total gym sliding knee tucks: 2x20

Some grub shots from this week:

This was from Thursday nights Pancake Monster Challenge in downtown San Diego at Brian's 24 Restaurant & Diner. Of the 17 people who competed only I and one other guy (a local competitive eater) finished the 6lb feast. Not only that but I did it in 17 minutes flat and he did it in 18 flat. Not one other person came close let alone finishing in the 60 minute limit. I was a good sport and split the $500 winning gift card with 2nd place guy since he drive 1 hour last minute in the rain to take me on as I had been asking for a while now. He is the guy in the black shirt sitting right across from me...Mr. Kevin Ross!

OK so 6lb breakfast feasts aside, how bout some more human sized portions of grub hey?

Homemade teriyaki chicken with sweet potato and mixed chow-mein veggies. Bomb!

 This mornings post spin class breakfast down the road at The Tractor Room  "In Good Health Scramble"

In some other cool news....I was asked Thursday night after the eating challenge was done by a member of Pacific Magazine if I would want to be participate in the Bid on a Bachelor Auction event for the AHA this coming Friday night! Being I am single I accepted figuring this would be way cool and super fun! I and 7 other local guys of unique backgrounds and steller good looks (of course!) will be auctioned off at Lucky Bastard's Saloon in downtown San Diego on Valentines day. See the 103.7 Kiss FM website here for more information and details.

Oh and I made 2 loaves of this over the past 3 days for my post workout treat each day after my workouts. I nuke it and drizzle some strawberry Walden Farms syrup on it and its to die for! I eat half a load per sitting since that's how I make the recipe to fit my macros needs. Peanut Butter Banana Protein Bread!

Well until tomorrow when I add my weekly pictures in that's all for now folks. Have a good Sunday night folks! As always, stay healthy stay fit!

Midweek Check In

I wanted to drop in quick and give you all a quick snapshot of where I am right now with things as its been a busy week of training, made some changes with diet, workouts, cardio and I got a new batch of supplements in which is always a fun time!

First, Sunday's refeed meal and awesome recipe! I made my ultimate game day Nacho tray for the Superbowl and god was it good! Took me the first half to finish the whole thing but I did it and enjoyed every damn bite!
                                                                      (like my shirt?)

Whole tray has ~1600 calories with macros set to fit my daily intake needs. How much of the ingredients used would change the macro profile and calorie count of course.

Workouts M-W are as  follows: (also did 5 mins warm up and cool down cardio at 75% HRR as well as my typical dynamic movement circuits)

Monday: Lower body dynamic effort

speed squats 12x3 reps at 185 + band (60 sec breaks)
box jump ups (48"): 4x5 jumps
bulgarian split squats with 40's: 3x8 each leg
seated calf press: 2x25
straight leg calf press: 2x20
bosu ball curnch: 2x20
bench reverse crunch: 2x20
leg extensions: 2x15

Tuesday: Upper body dynamic effort pull

seated hammer rows: 4x15,13,11,9 reps to fail each set
wide lat pull downs: 4x15,13,11,9 reps to fail each set
speed deadlifts: 12x3 reps at 225 + band (60 second breaks)
45 degree hyper bench: 3x12 reps with stick behind head
hammer high-low row: 2x12 reps to fail both sets
1 arm db power-rows: 2x6 reps each with 55lb db
db pull overs: 2x15 @ 60lb db

Today(Wednesday): Upper body dynamic effort push

plyo push ups: 2x6
speed bench press: 12x3 @ 155 + band (60 sec breaks)
incline db presses: 55x10, 60x8, 65x6, 65x6
compound set 1: 3x15 each
   rear pec deck
   machine laterals
compound set 2: 2x15 each
   pec deck press ins
   band face pulls
seated front plate raises: 3x15
1 arm kneeling db tricep kickbacks: 3x15 each arm @ 25lb db

My post workout concoction this week after each workout was such a hit on Monday night that I could not help but make it again last night and tonight as well. Fricking love this recipe!


Pumpkin Chocolate Protein Oatmeal Cakes (just under 800kcals for both)

Orders In!

I just today got my BB.com order of supplements in as well which was 3 tubs (2lbs each) Dymatize Elite Whey (1 mocha toffee, 1 rich banana and 1 cookies n cream) all new flavors I have not tried before. I cant wait to start making some more of the cakes pictured above using these flavors! I also got 2 tubs of Dymatize Elite Recoup which I swear is the best BCAA/intra workout supplement you can take for quality, value and taste. Watermelon is bomb I kid you not! Right now they are $20 each on BB.com and the Elite whey is buy 2 get 1 free. ($24 each for the first 2) not a bad deal at all for the quality of whey and brand that Dymatize is. 

Also.....tomorrow night I am making a my long awaited return to the eating challenge scene. Its been 4 weeks today since I did my last eating challenge (not contest as its not the same thing as a challenge). I was cleared by the doc that my meds are taking just fine and my thyroid matter is under control. I can add back any kind of aerobic training I please as well as make any changes to my diet I see needed or demanded. That means my once weekly-ish food challenge adventures can resume! Just in time to because it was 6 days ago I was asked by the owner of Brians 24 in downtown San Diego if I would take part in their 5th year anniversary celebration which will include an eating challenge composed of their famous Pancake Monster! I did this last May in 22 minutes making me the 4th ever and current record holder for this 5 year standing challenge. I cant wait for this to get here as now I can actually take my time and savor the damn thing vs fly through it since I know I can finish it in the 1 hour time limit.

OK.....Thats all, wish me luck tomorrow and until this weekend, peace out ya all!

17 weeks offseason update

Well as promised I owe you all an update here at 17 weeks into my offseason training season. Lets get to it!

Let me give a quick rundown of last 2 workouts from Friday and Saturday..

Friday- upper pull day

730am 25 mins cardio (taught spin class)

6pm workout
narrow pull downs 3x12
short bar seated cable rows 3x12
deadlifts sumo 4x5 lead up sets to 365
deadlifts traditional 4x2 @ 405
bb RDL 3x8 @ 225
1 arm db row 2x10 @ 70lbs then 80lbs
ez bar 21's for 3 sets

Saturday- upper push day
730am 25 mins cardio (taught spin class)

6pm workout
should cuff series
flat bb bench press: 135x6, 155x5, 175x5, 185x4, 205x3, 225x2(4 sets)
incline bb bench press 3x8 @ 135
decline bb bench press: 3x8 @ 155
triplex: (3 sets)
-side db laterals x15
-rear cable delt fly x15
-front db raises x15
superset:
-rope cable face pulls 3x15
-cable cross overs 3x15
single arm db tricep kickbacks 3x20 each arm

OK That's that. Now for today's check in goodies. I was 191.8lbs this AM right out of bed, before eating or drinking a thing. Down almost 5lbs from Thursday morning!? Not sure what is to cause for the loss other then maybe the 3 spin classes I lead but at just 25 mins each and mild intensity I cant see that being the sole reason....diet not changed much in terms of less calorie intake, in fact its been just the same or hair higher now that I have my kitchen and fridge back.

Pics from this morning...

And something more appealing then looking at my tall skinny ass is some recent eats from the week since getting back home......

Homemade pumpkin fudge protein oatmeal bake

Veggie Grill BBQ Steak Sandwich

I will leave you all to drool over the food shots for now so enjoy. Hope you all plan to watch the Superbowl today and root for the Seahawks and my boy Russel Wilson! 

As always, stay healthy, stay fit, peace out!