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!
Friday, November 29, 2013
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!
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!
Sunday, November 24, 2013
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!
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!
Friday, November 22, 2013
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
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
Wednesday, November 20, 2013
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!
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!
Monday, November 18, 2013
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
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, November 16, 2013
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
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
Friday, November 15, 2013
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!!
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!!
Friday, November 8, 2013
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!
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!
Tuesday, October 29, 2013
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!
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!
Monday, October 28, 2013
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!
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!
Saturday, October 26, 2013
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
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
Thursday, October 24, 2013
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
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, October 22, 2013
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
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
Monday, October 21, 2013
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!
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!
Saturday, October 19, 2013
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.
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.
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