Tuesday

Upper body pull day:

6 minute cardio warm up, pillar prep.....

busy at the base gym this evening so the order is a bit different then normal but no matter, still killed it and hit some PR's today!

snatch grip hang pulls from under knee caps:
4x12 @ 280lbs

bw neutral chin ups
3x9

hammer under hand pulldowns:
2 plates + 5lb per side x12 /4 sets + drop set @ 50% to fail

hammer seated row machine:
2 plates + 10lb per side x12/4 sets + drop set @ 50% to fail

hammer preacher curls:
1 plate + 20lb x 10 / 4 sets + 1 drop set @ 50% to fail

standing db iso jump shrugs:
100's x20 / 3 sets

15 minutes post lift MISS

Done and out!

As mentioned......all packed up and ready to head out to sea tomorrow morning by 0700. I will be back in for a short stint on Friday evening until Sunday morning to attend the NSCA SoCal State Clinic held just 3 miles from where I live in San Diego! The registration was low, the location was ideal and the CEU credits I get for keeping my certs are high for a 1 day clinic like this. Great speaker line up as well so to miss this would be a total miss for me. Luckily the ship has daily "COD" flights on and off the ship to base so that I can hitch a round trip flight and make the conference without missing much sea time either. All good! I can try and put a quick update of things here during that time back so will see how things pan out then.

Thats all for now folks! Take care and stay healthy, and stay fit!

Sunday Slam!

182.6lbs Sunday morning so down a bit this week from last weeks 183.6lbs. Not much but the fact that I am down means one thing.....metabolism is picking up a bit more and that is the idea behind reverse dieting right there. Slowly add in more food bit by bit until weight steadies or stalls then and some more "wood" to the fire to get the fire burning hotter and hotter and the growth coming faster and faster! Jason has bumped me to about 2500kcals a day with training days a tad higher and rest days a hair lower mostly from carbs. I refeed on leg day and have my ONE cheat meal on Sunday evenings. Speaking of cheat meals since this is Sunday's blog post you know what was on my mind all darn day by now! I hit up The Buffet and Valley View Casino and Hotel in Valley Central, CA and let me just say it was amazing! I got the $33 meal for free to by signing up for the players club card so talk about your win-win! If you live near this place you must go at least once and dine on some AYCE lobster tails....yes lobster tails!

Before pigging out and stuffing my face that night I worked up a monster appetite by rocking out a wicked good upper body push day as follows:

11am-1245pm, OLDE GYM

6 minute cardio warm up, pillar prep, cuff series....

db pull overs:
3x15 @ 55lb

hammer flat chest press:
55lb a side x 10 / 4 sets + drop set @ 50% load to fail

cable rope face pulls:
3x20

seated arnold press:
4x8 @ 45's / 4 sets + 1drop set @ 25's to fail

seated hammer dip machine
2 plates per side x 10 reps / 4 sets + 1 drop set @ 50% load to fail

15 minutes post lift MISS

Today (Monday) was just 30 minutes HIIT cardio and no lifting......rest day.

Gearing up for a 17 day sea period on the carrier starting Wednesday so tomorrow being upper body press day will be one of the last consistent posts I make. I will try and post as often as I can during the time out but with connections and network speeds being spotty from time to time I don't know how often I will be able to post.

Workouts will take a big shift since I will have no Hammer Strength equipment to work with which as you know is a staple of my recent off season routine. I will shift to more BB and DB work to replace those exercises while the rest will be pretty well the same.

My real challenge will be to keep my food intake up with the many additional fitness classes I will be teaching each day and my limited ability to get/make and store my own meals. With the use of Quest Bars, Cellucor Whey shakes as well as BSN Syntha 6 protein smoothies I think I will manage. I still get 2 whole food meals each day in the galleys which are not half bad at all really. I can get fresh fruits, nuts, veggies, plain oats, eggs,  and lean meats from there at lunch and dinner so although it might be redundant and a bit bland I can make it work to fit my daily needs while out at sea without my own fridge or kitchen.

That is a wrap for now folks. Hope you all had a good weekend and have your work week off to a good start with Monday now out of the way. Stay healthy and stay fit!

Thursday Friday Wrap + Saturday Summary

Thursday was simple, 35 minutes of good old MISS via gauntlet style cardio. 5 different pieces of cardio equipment, 7 minutes each back to back no rest. Goes by quick and its a bit more involved so I like throwing this in there now and then for fun.......if you can call it that. Weight was 182.8 this morning.

Friday was Back Attack......here she be: (no weight taken this am, had to be out the door in a hurry)

3pm, base main gym

6 minute cardio warm up, pillar prep, cuff series,

db pull overs:
3x15 @ 50

hammer underhand front pull downs:
95lbs a side x 12 / 4 sets + drop set @ 50% load to failure

hammer leverage rows:
100lbs a side x 12 / 4 sets + drop set @ 50% load to failure

snatch grip rack deads from knee caps:
275lbs x 12 / 4 sets

bw neutral grip chin ups:
3x9 via rest pause as needed to get 9 per set

hammer preacher curls:
65lbs x 11 / 4 sets + drop set @ 50% load to failure

standing db iso pause shrugs:
3x17 w/ 95's

10 minutes post lift MISS cardio.........done and out!

A good meal from Friday night:

Italian Dinner at Astini Italian Restaurant in Gaslamp Quarter of downtown SD
soup
entree item

Today (Saturday) we got the lift on again and this what she look'n like:

LEGS!! (180.8lbs this morning after waking)

3pm at Olde Gym:

6 minute cardio warm up

pillar prep, hip series,

standing calf press:
4x15 @ 95lbs

atg squats:
225x10 / 5 sets + 1 drop set of sumo squats @ 135lbs x 20 reps

seated calf press:
3x15 @ 65lbs

hamstring hyperextensions w/ 45lb plate across chest:
4x14

leg extensions:
3x20 @ 90lbs

prone leg curls:
3x20 @ 90lbs

decline reverse crunches:
3x20

decline sit ups:
3x20

14 minutes post lift MISS via upright/recumbent bikes 50/50 split.......stretching....and done!

Breakfast today.......legs is refeed day so bump the carbs up = me very happy
plate 1
plate 2

Wicked Wednesday

Wednesday's game plan went like this:

AM Weight: 184.8lbs

Training time/location: 3pm, NASNI main gym

6 minutes cardio warm up, pillar prep, cuff series...

machine pull overs
3x15 @ 15 RM

flat hammer press:
4x10 @ 55 a side + 1x15 to fail drop set

seated cable rope face pulls:
3x20 @ 20RM

seated arnold press:
4x10 @ 40's + 1x15 to fail drop set

seated hammer press down:
4x10 @ 90 a side + 1x15 to fail drop set

15 minutes post lift MISS cardio

daily grubs:

meal 1:
4 x large eggs
60g fat free ricotta
spinach, tomato, onion, peppers, mushrooms

meal 2:
2 cups fat free cottage cheese
120g pumpkin puree

meal 3:
55g honey
290g baked sweet tater
2 scoops whey isolate

meal 4:
8 oz grilled chicken
180g frozen strawberries
large spinach salad, onions, tomatoes

meal 5:
2 scoops syntha 6
4 tbsp pb2
2 cups 30 cal almond milk

Tuesday Squat Time!

Short and sweet today folks.....

3pm Olde Gym.....

Legs Day!

6 minute stepmill, hip mobs, pillar prep, dynamic movement....

atg squats
225x10 / 5 sets + 1 drop set of 20 sumo stance squats at 135

1 set of seated calf press between every set of squats: 4x12 @ 95lbs

hamstring hypers w/45 plate across chest:
4x13

super set with standing calf press @ BW / 3 sets

leg extensions super set with prone leg curls
3x20 each at 85lbs

kneeling cable crunch + decline reverse crunch + standing empty bar twists: 2x20 each

15 minutes post lift MISS via bike

Daily Grubz:

meal 1:
2 cups fat free cottage cheese
1/2 cup pumpkin puree

meal 2:
2 slices whole wheat bread w/LTO and 4 slices roast beef
1 gluten free crepe, 3 slices chopped turkey breast, mushrooms, onions, tomatoes
green salad with 4 oz diced chicken and 1 whole diced egg

meal 3:
290g cooked basmati rice
1 whole wheat pita
8 oz grilled chicken

lifting supps:
pre-1 scoop cellucor c4
intra- 1 fus performance enhancement pack
post- 1 scoop each cellucor bcaa, creatine and 1 pack cellmass

meal 4:
grilled asaparagus
8 oz grilled sirloin steak
160g frozen strawberries

meal 5:
2 scoops syntha 6
24g p2b

Sunday and Monday Review

Yesterday was a good old HIIT day mid morning.....30 minutes of kick my own ass, jack up the HR HIIT. Plain and simple. Just like last time......5 min warm up, 20 mins intervals (30/60) 5 minute cool down. Did it on the life fitness CL xi again as that thing gives a great upper and lower body whopping and it lets me get my HR up real quick to. Also had one outstanding and amazing "Sunday Splurge: dinner at Barona's Seasons Fresh Buffet" which IMO is the single best buffet in all of SD an perhaps beyond that until you hit Vegas. I have not seen a place so big with so many options of such good quality for under $25 till this place! I think I ate enough for 5 people during my hour I gorged myself.........and worth every bite!

But for today....its back on track and back at it.....

Weight this AM was 186.8lbs (water weight from last nights cheat I am sure skews this some)

Upper body pull day:

6 minute stepmill warm up, shoulder mobz, pillar prep.....cuff series...

hammer under hand pulldowns:
2 plates + 5lb per side x12 /4 sets + drop set 1x25 to failure

hammer seated row machine:
2 plates + 10lb per side x12/4 sets + drop set 1x25 to failure

snatch grip rack pulls from knee caps:
4x10 @ 275lbs

bw chin ups (palms in)
3x9

hammer preacher curls:
1 plate + 20lb x 10 / 4 sets + 1 drop set 1x25

standing db iso pause shrugs:
95's x15 / 3 sets

15 minutes post lift MISS on stepmill

Daily Grubz:

meal 1:
quest bar pb & j

meal 2:
14 oz baked japanese squash
2 scoops whey iso

meal 3:
4 xlarge omega eggs
stiry fry veggies
60g fat free ricotta
160g frozen strawberries

meal 4:
8 oz grilled sirloin steak
grilled asparagus
1 whole pomegranate

meal 5:
2 packs syntha 6 peanut butter cookie
1.5 cups 30 cal almond milk
ice cubes


Thats a wrap folks! Peace!

Friday/Saturday Summary

Friday was my last day in Madison, WI back home with family and the return to sunny San Diego. Got the lift in a bit early to leave time to chill and make the drive to Milwaukee airport where my sister and husband and I both departed from to go our separate ways.....her east coast and me west coast......departing just 20 minutes apart and 6 gates apart.......we did not plan this either.....just happened to pan out like that!

I got my lift in at about 10am at Golds Gym Fitchburg one last time so here she be.....

LEGS!

6 minute bike warm up.....hip MOBZ, D.M.

Seated Leg Curls (wanted to see if it helped or hurt to do these first before squats today)
4x20-15-12-10 pyramid from 85-115lbs

ATG Squats:
225x8 / 5 sets (+10lbs)

Free Motion Standing Ab Crunch:
4x15 @ 70lbs

Hamstring Hypers w/ 45lb across chest:
4x12

FreeMotion Calf Press:
4x15 at 15 RM

Roman Chair Leg Raises:
3x15

Seated Calf Press:
3x15 @ 1 plate + 10lbs

Leg Extensions:
3x20 @ 20RM

15 minutes elliptical MISS cardio

PNF stretching........gotta get lose for the 6 hours of fly time and sitting my my ass!

Saturday.......Upper Push Day!

10am Olde Gym back in San Diego, CA!

6 min elliptical warm up, pillar prep, D.M., cuff series.

flat bench db pull overs:
3x15 @ 55lbs

hammer flat chest press:
55lbs a side x 10 / 5 sets, + 1 drop set of 15 to fail

cable rope face pulls:
3x20 at 20 RM

seated db Arnold press:
40's x 8 / 4 sets, + 1 drop set of 15 to fail

seated hammer tricep dip:
2 plates a side x 8 reps / 4 sets, + 1 drop set of 15

15 minutes MISS cardio.......PNF stretch......done!

From this workout here onward my workouts will be very much based on the training concepts of specificity and progressive overload. This means that the lifts and exercises I choose will be specific to the muscle group I look to target for strength/size adaptations. 1 major movement per muscle and that's it! Nothing fancy but your basic traditional compound movements will be used. Progressive overload means just what it sounds like.....progressively adding more weight/intensity to the lift at hand to force the muscle to handle bigger and bigger loads in small increments week to week. So what you will see is allot of the same exercises each week and each workout with the same # of sets, almost the same number of reps and the same rest periods. What will change is the weight/loads I use. My objective each workout is to do 1 of two things......either add 1 extra rep for each set for that exercise/movement or to add 5-10lbs of weight to the bar/db etc and keep reps the same. When I fail to see my reps or load increase for an exercise in 2 back to back workouts what I will do is swap that movement out for a different compound movement that's equally as effective as targeting that muscle group/movement.

Over time this will come to work out in what is known as linear periodization where all variables of training are held constant with increases in intensity/load week to week. Volume stays more or less the same. My cardio will also stay very much the same with only 15 minutes post lift with HR under 145 bpm and then on my rest days from lifting no more than 30 minutes (20 actual minutes) of HIIT style cardio. I do not want the cardio (not something that is a priority of my training right now other then general health and ability to perform my job well) getting in the way of my strength, size and lean mass gaining goals or my ability to recover 100% from training day to day.

I will also be posting up my full days meals so that you can all see the specifics of my nutrition and how important that is to supporting my training/recovery day in and day out. Listing my macros is one things but where and what those macros come from is as important or more so then just the objective numbers are. Plus I like being able to look back at my own blog and see what things worked best and which did not so this ends up acting like a log book for me as well! Double win!

So with that said lets post today's grubz!

meal 1:
1 cup hashbrowns
8 oz sirloin steak
2 whole eggs
2 small whole grain waffles

meal 2:
2 large whole grain waffles
2 scoops whey isolate

 meal 3:
large romaine salad
2 cups egg whites
1 large head broccoli
1 tbsp cashew butter
160 grams frozen blue berries

meal 4:
Tandoori mixed grill (spiced chicken, mahi mahi, lamb)
Bombay Indian veggies

meal 5:
2 cups fat free cottage cheese
2 tbsp cashew butter

Macros from last weekend till today are still at 2400 a day. tomorrow I check in with Jason to see where he wants me to go or stay as is. Plus its cheat meal night! Bring on the AYCE sushi please!!


PS.....As of this morning at 7am I was 181.2lbs.....first time I was able to weigh in since last Sunday morning back at the gym in my hometown since we did not have one at home to use.