208.5lbs (+30.5lbs since day after my October 5th show)
Oh and once more! Do not forget to give me your vote to be on the November 2014 cover of Men's Health Magazine!
http://www.mhguysearch.com/entry/52
Sunday, March 16, 2014
weigh in and pictures for 23 weeks
We got delayed one more day yet so I took the chance to get my pictures in along with my weigh in for my 23 weeks of offseason check point.
208.5lbs (+30.5lbs since day after my October 5th show)
208.5lbs (+30.5lbs since day after my October 5th show)
Saturday, March 15, 2014
23 weeks off season update
So here I am Saturday the 15th, 2 days after I should have left for sea....
Did not know if I would get a post in this weekend at all but I guess I will since we are still dock side waiting to get the green light to pull out to sea for what should be just over 3 weeks(ish) at sea. My longest stint at sea yet since taking my current job as the commands Fitboss in July 2012. I love being at sea for any time at all because I get the chance to offer fitness classes and workshops 3-5x a day 7 days a week with no less then 30-40+ sailors at everyone of them! Its like 5 fold better then what I get in port on land so you can see why I like time at sea!
Until we hit the open waters though I have been able to squeeze in a few more homemade meals, get a few more workouts in at the gym vs on the ship (which is not easy when your ship is never standing still!) and a couple more nights of sleeping in my own bed without F18 Super Hornets taking off just a few levels above me.
As of this morning I was 209.5lbs. I as always take my pictures on Sunday mornings so I am going to try and get those in my stateroom on the ship tomorrow morning since we need to be on the ship by 6am I cant do them at home. I plan to get on the ship late tonight to be there already and avoid parking issues, traffic and other hassle I can do without!
My maxes from this past week (my last 3 workouts) HIIT yesterday, deadlift max day Thursday, bench press max effort day Wednesday and squat max effort day Tuesday. HIIT was Monday as well.
Same maxes as the week before except deadlift. I hit 450 solid Thursday and it felt good! I was able to add 1 more rep to my max on squat and bench press though so an improvement just the same baby!
Sadly I have no good pictures of any foods this week as most my meals accept breakfast and before bed were take out meals or grab n go meals from subway, the ships galley etc...dont want to hit the grocery store and do mass shopping with the plan to be at sea for 3 weeks. The one I do have is from what I thought was my last meal on land off the ship last night at Souplantation, see below:
Double duty green salad and veggies, veggie soup, lean ham, fat free honey mustard dressing and sourdough croutons.
Oh and one last important thing I need you all to do for me!
Please vote for me to be the next Men's Health Cover guy!! Do so here please! Make this dream of mine come true!
http://www.mhguysearch.com/entry/52/
Did not know if I would get a post in this weekend at all but I guess I will since we are still dock side waiting to get the green light to pull out to sea for what should be just over 3 weeks(ish) at sea. My longest stint at sea yet since taking my current job as the commands Fitboss in July 2012. I love being at sea for any time at all because I get the chance to offer fitness classes and workshops 3-5x a day 7 days a week with no less then 30-40+ sailors at everyone of them! Its like 5 fold better then what I get in port on land so you can see why I like time at sea!
Until we hit the open waters though I have been able to squeeze in a few more homemade meals, get a few more workouts in at the gym vs on the ship (which is not easy when your ship is never standing still!) and a couple more nights of sleeping in my own bed without F18 Super Hornets taking off just a few levels above me.
As of this morning I was 209.5lbs. I as always take my pictures on Sunday mornings so I am going to try and get those in my stateroom on the ship tomorrow morning since we need to be on the ship by 6am I cant do them at home. I plan to get on the ship late tonight to be there already and avoid parking issues, traffic and other hassle I can do without!
My maxes from this past week (my last 3 workouts) HIIT yesterday, deadlift max day Thursday, bench press max effort day Wednesday and squat max effort day Tuesday. HIIT was Monday as well.
Same maxes as the week before except deadlift. I hit 450 solid Thursday and it felt good! I was able to add 1 more rep to my max on squat and bench press though so an improvement just the same baby!
Sadly I have no good pictures of any foods this week as most my meals accept breakfast and before bed were take out meals or grab n go meals from subway, the ships galley etc...dont want to hit the grocery store and do mass shopping with the plan to be at sea for 3 weeks. The one I do have is from what I thought was my last meal on land off the ship last night at Souplantation, see below:
Double duty green salad and veggies, veggie soup, lean ham, fat free honey mustard dressing and sourdough croutons.
Oh and one last important thing I need you all to do for me!
Please vote for me to be the next Men's Health Cover guy!! Do so here please! Make this dream of mine come true!
http://www.mhguysearch.com/entry/52/
Sunday, March 9, 2014
22 weeks of offseason update
Here I am at 22 weeks offseason with new 1 rep maxes from just this week as you guys saw in my last post.
440 dead
255 bench
365 squat
Best lifts since well before my October 5th MPD contest took place. I am almost 30lbs up from the day of that show now to! I was 178 then and 207.4 as of this morning baby! Like them gainz!!
Pictures from this morning at 830am are posted below:
Just sent these stats and pictures off to Jason as well so I await his reply on any changes to my diet/supplementation plan in the coming week.
The last 2 days and today are my dynamic effort speed days with workouts that play out as follows:
Friday was speed box squats: 205x3 for 13 sets 3 with 1 minute breaks (56% of max)
Saturday was speed bench press: 170x3 for 13 sets with 1 minute breaks (66% of max)
Today is speed deadlifts: 260x3 for13 sets with 1 minute breaks (60% of max)
Now of course I did/do more then just whats listed for these workouts but the lift above is the goal move for the workout followed by 3-4 other movements of 3-4 sets of 6-12 reps for more volume based training and hypertrophy like training effects.
Dropped out all cardio except that I do on my rest day from lifting, still doing the HIIT training there for 30 mins and 30 mins only, not a minute more. Keeping most my efforts off the cardio and under the iron these days folks!
I just had to make sure I posted these images from one of my favorite local restaurants in downtown San Diego called Brian's 24. I am certainly what could be called a regular here as I go about 2-3x a week for like the past 4-5 weeks. I get pretty well the same thing around 4pm after work as my pre lift meal.
House taters with either lean ham slice or Canadian bacon with 2 eggs and 2 buttermilk pancakes. Its just $11 bucks and what I love is that I have my $250 card still be chipped away at that I won last month at the fundraiser event they put on so it keeps my wallet happy to!
That is it for now folks. I will post again by Thursday night because as of Friday and then over almost a months time I will be out to sea with the command for work so posting, pics, updates will be hit and miss during that time. I hope to be able to do 1 post every Sunday at least to keep you all in the loop but picture updates will be hard since cell phone use and uploads are almost impossible.
Have a good Sunday everyone! Stay healthy, stay fit!
440 dead
255 bench
365 squat
Best lifts since well before my October 5th MPD contest took place. I am almost 30lbs up from the day of that show now to! I was 178 then and 207.4 as of this morning baby! Like them gainz!!
Pictures from this morning at 830am are posted below:
Just sent these stats and pictures off to Jason as well so I await his reply on any changes to my diet/supplementation plan in the coming week.
The last 2 days and today are my dynamic effort speed days with workouts that play out as follows:
Friday was speed box squats: 205x3 for 13 sets 3 with 1 minute breaks (56% of max)
Saturday was speed bench press: 170x3 for 13 sets with 1 minute breaks (66% of max)
Today is speed deadlifts: 260x3 for13 sets with 1 minute breaks (60% of max)
Now of course I did/do more then just whats listed for these workouts but the lift above is the goal move for the workout followed by 3-4 other movements of 3-4 sets of 6-12 reps for more volume based training and hypertrophy like training effects.
Dropped out all cardio except that I do on my rest day from lifting, still doing the HIIT training there for 30 mins and 30 mins only, not a minute more. Keeping most my efforts off the cardio and under the iron these days folks!
I just had to make sure I posted these images from one of my favorite local restaurants in downtown San Diego called Brian's 24. I am certainly what could be called a regular here as I go about 2-3x a week for like the past 4-5 weeks. I get pretty well the same thing around 4pm after work as my pre lift meal.
House taters with either lean ham slice or Canadian bacon with 2 eggs and 2 buttermilk pancakes. Its just $11 bucks and what I love is that I have my $250 card still be chipped away at that I won last month at the fundraiser event they put on so it keeps my wallet happy to!
With Canadian Bacon but I ate the pancakes already......opps!
With lean ham steak
That is it for now folks. I will post again by Thursday night because as of Friday and then over almost a months time I will be out to sea with the command for work so posting, pics, updates will be hit and miss during that time. I hope to be able to do 1 post every Sunday at least to keep you all in the loop but picture updates will be hard since cell phone use and uploads are almost impossible.
Have a good Sunday everyone! Stay healthy, stay fit!
Thursday, March 6, 2014
Some Gainz!!
OK its been a while I know.....I hate going so long without a post or update on things but I have been super busy with a number of things and training of course is one of them. This will be short and sweet since I have no tasty food pics to update from my recent eats or any progress pictures to add since my darn camera phone is not saving any pics I take with it! No idea why but it just started acting up recently thus the absence of any pictures this past weekend.
My weight on Sunday morning was 205lbs which is a nice little jump in weight from the week before and I am still holding the same today yet so this was not just an acute spike from food, diet, water etc as far as I can tell.
The past 3 workouts I had were max effort days I hit new PR's in every session!
Wednesday I pulled 440lbs in the deadlift using conventional stance (+10 since last)
Tuesday I benched 255lbs using touch and go tempo (+15 from last)
Monday I ass to grass squat 365 (+5 from last)
These are my near highest maxes I have ever had and some of the best progressions I have made for this many weeks consistently! I love it as you can imagine!
I have my macros bumped up per Jason's directive since last weekend. My intakes are now as follows:
405carbs (200 rest days)
100f
270p
As long as the strength and weight gains keep up like this I am going to ride out this tide for as long as I can!
Oh and I did post this image just the other day after the goods came in the mail from bodybuilding.com.
http://instagram.com/p/lMF2Lrujza/
Love me my Dymatize supplements! Been using these 2 products year round for about 2 years now and do not plan to change that anytime soon either. Cannot beat their flavor variety and the flavor authenticity either!
Peace out ya all! I hope to have pics up fro this Sunday's check in so stay with me as I get things rolling again for that and beyond.
Laterz!
My weight on Sunday morning was 205lbs which is a nice little jump in weight from the week before and I am still holding the same today yet so this was not just an acute spike from food, diet, water etc as far as I can tell.
The past 3 workouts I had were max effort days I hit new PR's in every session!
Wednesday I pulled 440lbs in the deadlift using conventional stance (+10 since last)
Tuesday I benched 255lbs using touch and go tempo (+15 from last)
Monday I ass to grass squat 365 (+5 from last)
These are my near highest maxes I have ever had and some of the best progressions I have made for this many weeks consistently! I love it as you can imagine!
I have my macros bumped up per Jason's directive since last weekend. My intakes are now as follows:
405carbs (200 rest days)
100f
270p
As long as the strength and weight gains keep up like this I am going to ride out this tide for as long as I can!
Oh and I did post this image just the other day after the goods came in the mail from bodybuilding.com.
http://instagram.com/p/lMF2Lrujza/
Love me my Dymatize supplements! Been using these 2 products year round for about 2 years now and do not plan to change that anytime soon either. Cannot beat their flavor variety and the flavor authenticity either!
Peace out ya all! I hope to have pics up fro this Sunday's check in so stay with me as I get things rolling again for that and beyond.
Laterz!
Subscribe to:
Posts (Atom)