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!
Tuesday, October 29, 2013
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.
Thursday, October 17, 2013
Wednesday and Thursday Wrap Up
Wednesday was simple.....30 minutes HIIT on the Life Fitness 95 cross trainer......I use my normal w:r of 30 seconds hard and 60 seconds mild for 20 minutes (5 min warm up and 5 min cool down as well)....for me this is level 9 and level 13 keeping pace about the same at both resistance levels. It kicked my ass royally and I loved it! Short and sweet way better then long, slow and boring as hell!
Today was back and biceps so lets get with it shall we!
1030am, Golds Gym, Fitchburg, WI
6 minute cardio warm up, D.M., Pillar Prep, Cuff Series,
Hammer Underhand Pull Down
4x12 @ 90lb a side + 1x25 @ 45lbs a side
TechnoGym Chest Supported Row Machine:
4x12 @ 130lbs + 1x25 @ 80lbs
Rack Deads from just under knees:
4x9 @ 275lbs
Neutral Grip BW Pull Ups:
3x9
Precor Front Squat Machine (Shrugs):
3x20 @ 3 plates per side
TechnoGym Seated Bicep Curl Machine:
4x10 @ 80lbs
Cable Rope Hammer Curls
3x25 @ 70lbs
15 minutes MISS post lift
Today was back and biceps so lets get with it shall we!
1030am, Golds Gym, Fitchburg, WI
6 minute cardio warm up, D.M., Pillar Prep, Cuff Series,
Hammer Underhand Pull Down
4x12 @ 90lb a side + 1x25 @ 45lbs a side
TechnoGym Chest Supported Row Machine:
4x12 @ 130lbs + 1x25 @ 80lbs
Rack Deads from just under knees:
4x9 @ 275lbs
Neutral Grip BW Pull Ups:
3x9
Precor Front Squat Machine (Shrugs):
3x20 @ 3 plates per side
TechnoGym Seated Bicep Curl Machine:
4x10 @ 80lbs
Cable Rope Hammer Curls
3x25 @ 70lbs
15 minutes MISS post lift
Tuesday, October 15, 2013
Tuesday Tales
I missed logging yesterdays events as I was busy with the family all day and loved every minute of it! Just being home, seeing my hometown, enjoying some beautiful fall weather in Oregon, WI was something I have needed for a long time! Something special about being home, home with loved ones you have not seen in almost a years time. Something very pleasing and enjoyable I cant really describe or explain.....its priceless in that I hope to milk every day I have left here for all its worth before heading back to San Diego and reality.
Yesterday was my leg day so I will quickly layout that workout...
Golds Gym Fitchburg, WI, 1130AM
LEGS!
ATG Squats:
225x8 / 5 sets
Seated Calves:
90x10 / 5 sets
Hamstring Hypers w/ 45lb plate across chest
4x12
Standing BW Calves:
3x25
Leg Extensions S.S. w/ Seated Leg Curls
3x20 each to near failure
Free Motion Standing Ab Crunch + Free Motion High to Low Cable Chop(both sides)
2x15 each
15 minutes post lift MISS cardio
Today's workout:
UPPER PUSH DAY!
Hammer Flat Bench:
4x10 @ 45 + 10 + 5 per side
Rope Face Pulls:
3x15 @ 15 RM
Seated TechnoGym Shoulder Press (love this thing for its converging angle!!)
4x10 @ 70
Matrix Seated Dip:
4x10 @ 130
Pec Deck Machine:
3x12 @ 12RM
Cable Rope Tricep Press Down:
3x15 @ 15RM
15 minutes post lift MISS cardio
Post lift grubz........veggie dutch pancake + whey shake to wash it down. Thanks to Pancake Cafe of Fitchburg, WI.
That's a wrap folks! Back to enjoying my vacation and family time! PEACE!
Yesterday was my leg day so I will quickly layout that workout...
Golds Gym Fitchburg, WI, 1130AM
LEGS!
ATG Squats:
225x8 / 5 sets
Seated Calves:
90x10 / 5 sets
Hamstring Hypers w/ 45lb plate across chest
4x12
Standing BW Calves:
3x25
Leg Extensions S.S. w/ Seated Leg Curls
3x20 each to near failure
Free Motion Standing Ab Crunch + Free Motion High to Low Cable Chop(both sides)
2x15 each
15 minutes post lift MISS cardio
Today's workout:
UPPER PUSH DAY!
Hammer Flat Bench:
4x10 @ 45 + 10 + 5 per side
Rope Face Pulls:
3x15 @ 15 RM
Seated TechnoGym Shoulder Press (love this thing for its converging angle!!)
4x10 @ 70
Matrix Seated Dip:
4x10 @ 130
Pec Deck Machine:
3x12 @ 12RM
Cable Rope Tricep Press Down:
3x15 @ 15RM
15 minutes post lift MISS cardio
Post lift grubz........veggie dutch pancake + whey shake to wash it down. Thanks to Pancake Cafe of Fitchburg, WI.
That's a wrap folks! Back to enjoying my vacation and family time! PEACE!
Sunday, October 13, 2013
Travel, family and food!
Been a busy 48 hours ladies and gents! Since 1030pm Friday night till this blog post I have been from San Diego airport to Atlanta to Milwaukee and lastly, Madison, WI where I arrived yesterday afternoon to surprise my family and sister last night at her wedding celebration party of which until 7 days ago not them nor I planned to be able to make it home for. Luckily enough I was able to get some help from my command and the Navy to make it happen in just the nick of time to get an affordable flight home on time and back again for my conference next weekend in Long Beach. Still cannot believe I am home right now given all hope seemed to be lost on getting home for this no matter how I looked at it.
Yesterday was a total off day filled with flights, bus rides and attempts at napping mid afternoon (since I cannot for the life of me sleep on planes even during red eye flights) to stay up late and enjoy the festivities with friends and family. Made it till about 10pm CST before the drowsiness and jet-lag hit me like a mac truck and then staying up became a task and a half let me say that much....
All was a blast, good to be home, good to see family, good to have some time off to just chill out and spend time with my family back home who I have not seen in 9 months now.
Todays workout was back at my hometown gym of Anytime Fitness where I used to work as a contracted personal trainer for about a year so even that to was a trip down memory lane.
Pics taken this morning a week after show day. I can say already the flights messed with my water a bit as it always does. I get dehydrated as all hell when flying so 6 hours of it in 24 hours took a little spin on me given the 2.5 weight gain in 48 hours I experience despite no change in diet and a day off lifting/lower carb intake.
179.5 this am....
front
side
back
legs
Today was upper pull day and it went like this:
2pm:
6 minute bike warm up, DM, cuff series, pillar prep...
hammer underhand pull downs:
2 plates a side x 10 reps / 4 sets + 1 set of 20 at 1 plate a side
precor chest supported seated row machine:
140lbs x 10 reps / 4 sets + 1 set of 20 at 70lbs
snatch grip rack pulls from just under knees:
275lbs x 10 reps / 4 sets
bw wide chin ups:
3x8 reps
precor front squat plate loaded machine (shrugs)
2 plates per side 20 reps / 3 sets
1xfail crunch machine + 1x fail hanging knee raises
incline db curls:
30's x 12 reps / 4 sets
cable rope hammer curls:
70lbs x 15 reps / 4 sets
17 minutes post lift MISS on elliptical
Daily Grub Highlight!!!
First formal real deal no BS cheat meal since dieting started 10 weeks ago for the show I did last week + with the shoots and directives I got from Jason I held of on doing any major serious cheat of any kind this past week as well. So 11 weeks! Tonight my plan was SUSHI, AYCE deal at Edo Japanese Restaurant where for just $25 you have 18 rolls to pick from plus sides. I had 9 sushi rolls, 2 seaweed salads and a miso soup in an hour and fricking loved it!!
Sweet potato tempura roll and spicy salmon roll I had 2 of. Salads and miso I hammered down before even getting shots!
plate 1
plate 2
plate 3
plate 4
Not the best sushi I ever had but still very good, very worth it, would go again in a second and the service was the fastest I have had for sushi let alone AYCE style joints which I have been to many.
Yesterday was a total off day filled with flights, bus rides and attempts at napping mid afternoon (since I cannot for the life of me sleep on planes even during red eye flights) to stay up late and enjoy the festivities with friends and family. Made it till about 10pm CST before the drowsiness and jet-lag hit me like a mac truck and then staying up became a task and a half let me say that much....
All was a blast, good to be home, good to see family, good to have some time off to just chill out and spend time with my family back home who I have not seen in 9 months now.
Todays workout was back at my hometown gym of Anytime Fitness where I used to work as a contracted personal trainer for about a year so even that to was a trip down memory lane.
Pics taken this morning a week after show day. I can say already the flights messed with my water a bit as it always does. I get dehydrated as all hell when flying so 6 hours of it in 24 hours took a little spin on me given the 2.5 weight gain in 48 hours I experience despite no change in diet and a day off lifting/lower carb intake.
179.5 this am....
front
side
back
legs
Today was upper pull day and it went like this:
2pm:
6 minute bike warm up, DM, cuff series, pillar prep...
hammer underhand pull downs:
2 plates a side x 10 reps / 4 sets + 1 set of 20 at 1 plate a side
precor chest supported seated row machine:
140lbs x 10 reps / 4 sets + 1 set of 20 at 70lbs
snatch grip rack pulls from just under knees:
275lbs x 10 reps / 4 sets
bw wide chin ups:
3x8 reps
precor front squat plate loaded machine (shrugs)
2 plates per side 20 reps / 3 sets
1xfail crunch machine + 1x fail hanging knee raises
incline db curls:
30's x 12 reps / 4 sets
cable rope hammer curls:
70lbs x 15 reps / 4 sets
17 minutes post lift MISS on elliptical
Daily Grub Highlight!!!
First formal real deal no BS cheat meal since dieting started 10 weeks ago for the show I did last week + with the shoots and directives I got from Jason I held of on doing any major serious cheat of any kind this past week as well. So 11 weeks! Tonight my plan was SUSHI, AYCE deal at Edo Japanese Restaurant where for just $25 you have 18 rolls to pick from plus sides. I had 9 sushi rolls, 2 seaweed salads and a miso soup in an hour and fricking loved it!!
Sweet potato tempura roll and spicy salmon roll I had 2 of. Salads and miso I hammered down before even getting shots!
plate 1
plate 2
plate 3
plate 4
Not the best sushi I ever had but still very good, very worth it, would go again in a second and the service was the fastest I have had for sushi let alone AYCE style joints which I have been to many.
Friday, October 11, 2013
TGIF!
Long week indeed! Lots to do, lots to get done, many deadlines to hit my today at work this week. Manged to knock off each one however so I guess that makes for a productive week indeed! Wrapped up the work week with a killer upper body push day as follows:
230pm:
6 minute stationary bike warm up, DM, cuff series, pillar prep,
pull over machine:
2x15 @ 145
incline bb bench:
135x6 / 4 sets
hammer shoulder press:
35 a side x12 / 4 sets
seated hammer tricep press down:
1 plate + 35 a side x 8 reps / 4 sets
ez bar upright rows:
80x12 / 3 sets
cable rope tricep extensions:
3x15 @ 15RM
pull over machine:
2x15 @ 145
15 minutes stationary bike MISS post lift.
As of today's workout now that I have my stock of Cellucor goodies.......have started to employ this pre-during-post workout supplement protocol
10 minutes pre lift (~120) minutes post whole food meal) - 1 scoop Cellucor C4
after last rep of lifting, just before MISS cardio - 1 scoop each Cellucor BCAA & Creatine
within 5 minutes post cardio - 1 scoop Cellucor Cor Performance whey
30 minutes after that its 30g worth of complete proteins from any source I choose along with 100-120g mixed source carbs of choice. I try and keep fats to under 12g in this meal as well.
Weight as of this morning was 177.0lbs. I am actually just +1 pound what I weighed the night before the show. Not freaking out or anything but hoping to see my weight begin to climb back up with calories back to 2200ish and cardio greatly reduced since the past month.
No lift or cardio at all planned for tomorrow as part of deload week. So I will post again Sunday night ladies and gents! Have a good weekend all!
PS.....Todays post lift GRUBS! http://instagram.com/p/fWFrkmuj9w/
230pm:
6 minute stationary bike warm up, DM, cuff series, pillar prep,
pull over machine:
2x15 @ 145
incline bb bench:
135x6 / 4 sets
hammer shoulder press:
35 a side x12 / 4 sets
seated hammer tricep press down:
1 plate + 35 a side x 8 reps / 4 sets
ez bar upright rows:
80x12 / 3 sets
cable rope tricep extensions:
3x15 @ 15RM
pull over machine:
2x15 @ 145
15 minutes stationary bike MISS post lift.
As of today's workout now that I have my stock of Cellucor goodies.......have started to employ this pre-during-post workout supplement protocol
10 minutes pre lift (~120) minutes post whole food meal) - 1 scoop Cellucor C4
after last rep of lifting, just before MISS cardio - 1 scoop each Cellucor BCAA & Creatine
within 5 minutes post cardio - 1 scoop Cellucor Cor Performance whey
30 minutes after that its 30g worth of complete proteins from any source I choose along with 100-120g mixed source carbs of choice. I try and keep fats to under 12g in this meal as well.
Weight as of this morning was 177.0lbs. I am actually just +1 pound what I weighed the night before the show. Not freaking out or anything but hoping to see my weight begin to climb back up with calories back to 2200ish and cardio greatly reduced since the past month.
No lift or cardio at all planned for tomorrow as part of deload week. So I will post again Sunday night ladies and gents! Have a good weekend all!
PS.....Todays post lift GRUBS! http://instagram.com/p/fWFrkmuj9w/
Thursday, October 10, 2013
Thursday Legs Low Down!
Short and sweet today folks, not much time....
Legs at 6pm...........
Legs at 6pm...........
6 min stationary bike warm up, hip mobz, DM/
squats:135x16/2 sets155x13/2 sets185x11/2 sets
seated calf press:4x15 @ 45 + 10lb plate
hamstring hypers w/25lb plate across chest:4x12
life fitness crunch machine:3x15
bench leg raises:3x15
leg extensions s.s. with prone leg curls3x20 reps each @ 70lbs each
15 minutes post lift stationary bike MISS
Post-Lift grubs for the day...... http://instagram.com/p/fT4RmVOj5k/
Wednesday, October 9, 2013
Moving on.....
Ok so now midway through the deloading week lets recap yesterday and then summarize today's game plans shall we?
Yesterday I was day 3 of 3 in the split, upper body pull day....here we be..
230pm: 6 minute stationary bike warm up, DM, cuff series.....
Machine Pull Overs:
2x15 @ 145lbs
Hammer UH Pull Downs:
4x8 @ 2 plates a side
Hammer High Row:
4x10 @ 1 plate + 25 a side
Rack Pulls from above the knee:
225x10
275x10(4 sets)
Supine Narrow BW Chin Ups:
3x8
Hammer Preacher Curls
4x8 @ 1 plate + 2, 10's
Rope Cable Curls:
3x15 @ 15RM
17 minutes stationary bike MISS post lift.
Today was simple...30 minutes MISS via an outdoor run I took my sailors on today.
I also made a nice little trek off base today to grab lunch at a place I have been oogling for months now! Barrio Star in San Diego, CA. I got all this for $1.50 after discount applied. (AmazonLocal) For my needs this made for 1 delicious and amazing meal to fuel me through my 4 fitness classes I taught today for work.
On another fun little note, I did have these bad boys waiting for me when I got home today and that made my day! Little some-some I got via a contact I made at the contest venue vendor booth area this weekend. This is why Quest just plain rules in both products and customer service.
Yesterday I was day 3 of 3 in the split, upper body pull day....here we be..
230pm: 6 minute stationary bike warm up, DM, cuff series.....
Machine Pull Overs:
2x15 @ 145lbs
Hammer UH Pull Downs:
4x8 @ 2 plates a side
Hammer High Row:
4x10 @ 1 plate + 25 a side
Rack Pulls from above the knee:
225x10
275x10(4 sets)
Supine Narrow BW Chin Ups:
3x8
Hammer Preacher Curls
4x8 @ 1 plate + 2, 10's
Rope Cable Curls:
3x15 @ 15RM
17 minutes stationary bike MISS post lift.
Today was simple...30 minutes MISS via an outdoor run I took my sailors on today.
I also made a nice little trek off base today to grab lunch at a place I have been oogling for months now! Barrio Star in San Diego, CA. I got all this for $1.50 after discount applied. (AmazonLocal) For my needs this made for 1 delicious and amazing meal to fuel me through my 4 fitness classes I taught today for work.
Power Breakfast
Power Breakfast Burrito
On another fun little note, I did have these bad boys waiting for me when I got home today and that made my day! Little some-some I got via a contact I made at the contest venue vendor booth area this weekend. This is why Quest just plain rules in both products and customer service.
More to come tomorrow gang!
Monday, October 7, 2013
Off Season Goals are now Underway!
Now 2 days after show day and the end of contest dieting/preparations its safe to say I am in full swing of my post season goals and objectives. As I said before in earlier blog posts, I am taking this week to deload......now what the hell exactly do I mean by a deload week? Let me explain just that....
I use the same exact routine I did prior to the show as far and sets, reps, exercise selection, order, tempo etc...the big variable is that this week I only train to near failure, leaving 1-2 reps in the tank on every single set. Nothing gets taken to pure muscle failure. I also have reduced my cardio to no more than 15 minutes MISS (mild intensity steady state) post lift. I do no cardio on my rest days this week so I can focus on 100% recovery and allow my CNS the full week to reboot and come back supercharged next week when I go full throttle with my normal train to failure heavy weight based program.
Before I jump into what I did yesterday and today let me throw some shots up of yesterdays "grub goodies" as promised:
Breakfast, 8am was a quick easy oatmeal + pb2 + cookies n cream cellcucor whey + unsweet almond milk blended with ice.....again the photoshoot so had to play it safe.
Right after at 12 noon this bad boy went down at........DZ Akins Deli, San Diego, CA
The "Freeser" Sandwich
4pm I had my first ever taste of.....Weinerschnitzel's, Kearny Mesa, CA
Pastrami on Rye with Swiss
8pm I had my 2nd ever visit and much awaited return trip to.....Voltero's, Kearney Mesa, CA
1 Philly Beef Cheesesteak + 1 Grilled Eggplant Cheesesteak
Before bed at 1130 it was a simple BSN Syntha-6 shake with unsweet almond milk and ice.
So that was it for my post show " grub goodies" as today Jason Theobald has me back on my 3 weeks out (what I was using 3 weeks out from show) macro intakes where he plans to reverse diet me back to and above pre contest dieting levels gradually so that I stay pretty darn lean from now throughout all post season (10% or less is our agreed goal).
I found that by having these 3 smaller cheat meals like this was MUCH easier on my system then 1 enormous meal would have been (learned the hard way in past show binges that although tasty as hell and orgasmic in the short term....... the aftermath for me is miserable and godawful!!) so by doing this I had no gas, no bloat, no heart burn, no headache, no queasy gut or anything. Just a smile on my face and shit loads of veins all over my body all damn day.....no joke!
OK....sooooo lets get to the nuts and bolts of the post season shall we? I bold and underline the term post season because I do not at all like the way people think of off season which typically conjures up the concepts of eating what you want, as much as you want, getting soft, getting fat, dropping out cardio and letting ones self go a bit too far or perhaps way too far in some cases. All pointless, worthless, and unhealthy and a waste of time come the next contest you decide to diet down for. Why add 20-30lbs of weight if half or more is just pure fat weight to come off later? I would rather stay leaner and be more conservative by adding around 15lbs total with 5-6 of that being fat to come off later on. It just seems much more logical to me to be healthier, smarter and feel better by doing the later then what traditionally gets boasted with mainstream misguided off season ideas.
As of this morning (Tuesday) I was 179.8lbs. I am near my set point weight of about 180 but will see what happens by this weekend, a full week post show to see how my body levels out and sits at that time to really gauge where I am at.
I am back at 2100 kcals a day with a macro split of 260p/180c/35f on workout days with the only change being a drop to 130c on rest days. As my weight changes over the weeks to come Jason and I will work together to increase my intakes to slowly building up my metabolism again as high as we can to help add the needed muscle size I need to be ready for my next contest with a better, more improved physique.
Ok...now....workouts.....lets see them shall we??
Yesterday (Sunday) legs at 10am......
6 min stationary bike warm up, hip mobz, DM/
squats:
135x15/2 sets
155x12/2 sets
185x10/2 sets
hamstring hypers w/25lb plate across chest:
4x12
standing calf press:
4x15 @ 75lb plate stack
kneeling cable crunch:
3x15
bench leg raises:
3x15
leg extensions s.s. with prone leg curls
3x20 reps each @ 70lbs each
15 minutes post lift stationary bike MISS
Today (Monday) upper body push at 3pm....
6 minute stationary bike warm up, shoulder mobz, DM/
hammer strength pull over machine:
3x15 @ 150lbs
incline bb bench:
4x8 @ 125lbs
hammer shoulder press:
4x12 @ 30lb a side
seated machine medium grip chest press:
3x10 @ 100lbs
ez bar upright bb rows:
3x10 @ 80lbs
hammer seated dip machine:
4x8 @ 1 plate + 35 per side
cable vbar press downs:
3x15 @ 15RM
15 minutes post lift stationary bike MISS.
I am going to leave it with that right there folks. The blog entry is longer then it needs to be as is. That's all for today! Peace!
I use the same exact routine I did prior to the show as far and sets, reps, exercise selection, order, tempo etc...the big variable is that this week I only train to near failure, leaving 1-2 reps in the tank on every single set. Nothing gets taken to pure muscle failure. I also have reduced my cardio to no more than 15 minutes MISS (mild intensity steady state) post lift. I do no cardio on my rest days this week so I can focus on 100% recovery and allow my CNS the full week to reboot and come back supercharged next week when I go full throttle with my normal train to failure heavy weight based program.
Before I jump into what I did yesterday and today let me throw some shots up of yesterdays "grub goodies" as promised:
Breakfast, 8am was a quick easy oatmeal + pb2 + cookies n cream cellcucor whey + unsweet almond milk blended with ice.....again the photoshoot so had to play it safe.
Right after at 12 noon this bad boy went down at........DZ Akins Deli, San Diego, CA
The "Freeser" Sandwich
4pm I had my first ever taste of.....Weinerschnitzel's, Kearny Mesa, CA
Pastrami on Rye with Swiss
8pm I had my 2nd ever visit and much awaited return trip to.....Voltero's, Kearney Mesa, CA
1 Philly Beef Cheesesteak + 1 Grilled Eggplant Cheesesteak
Before bed at 1130 it was a simple BSN Syntha-6 shake with unsweet almond milk and ice.
So that was it for my post show " grub goodies" as today Jason Theobald has me back on my 3 weeks out (what I was using 3 weeks out from show) macro intakes where he plans to reverse diet me back to and above pre contest dieting levels gradually so that I stay pretty darn lean from now throughout all post season (10% or less is our agreed goal).
I found that by having these 3 smaller cheat meals like this was MUCH easier on my system then 1 enormous meal would have been (learned the hard way in past show binges that although tasty as hell and orgasmic in the short term....... the aftermath for me is miserable and godawful!!) so by doing this I had no gas, no bloat, no heart burn, no headache, no queasy gut or anything. Just a smile on my face and shit loads of veins all over my body all damn day.....no joke!
OK....sooooo lets get to the nuts and bolts of the post season shall we? I bold and underline the term post season because I do not at all like the way people think of off season which typically conjures up the concepts of eating what you want, as much as you want, getting soft, getting fat, dropping out cardio and letting ones self go a bit too far or perhaps way too far in some cases. All pointless, worthless, and unhealthy and a waste of time come the next contest you decide to diet down for. Why add 20-30lbs of weight if half or more is just pure fat weight to come off later? I would rather stay leaner and be more conservative by adding around 15lbs total with 5-6 of that being fat to come off later on. It just seems much more logical to me to be healthier, smarter and feel better by doing the later then what traditionally gets boasted with mainstream misguided off season ideas.
As of this morning (Tuesday) I was 179.8lbs. I am near my set point weight of about 180 but will see what happens by this weekend, a full week post show to see how my body levels out and sits at that time to really gauge where I am at.
I am back at 2100 kcals a day with a macro split of 260p/180c/35f on workout days with the only change being a drop to 130c on rest days. As my weight changes over the weeks to come Jason and I will work together to increase my intakes to slowly building up my metabolism again as high as we can to help add the needed muscle size I need to be ready for my next contest with a better, more improved physique.
Ok...now....workouts.....lets see them shall we??
Yesterday (Sunday) legs at 10am......
6 min stationary bike warm up, hip mobz, DM/
squats:
135x15/2 sets
155x12/2 sets
185x10/2 sets
hamstring hypers w/25lb plate across chest:
4x12
standing calf press:
4x15 @ 75lb plate stack
kneeling cable crunch:
3x15
bench leg raises:
3x15
leg extensions s.s. with prone leg curls
3x20 reps each @ 70lbs each
15 minutes post lift stationary bike MISS
Today (Monday) upper body push at 3pm....
6 minute stationary bike warm up, shoulder mobz, DM/
hammer strength pull over machine:
3x15 @ 150lbs
incline bb bench:
4x8 @ 125lbs
hammer shoulder press:
4x12 @ 30lb a side
seated machine medium grip chest press:
3x10 @ 100lbs
ez bar upright bb rows:
3x10 @ 80lbs
hammer seated dip machine:
4x8 @ 1 plate + 35 per side
cable vbar press downs:
3x15 @ 15RM
15 minutes post lift stationary bike MISS.
I am going to leave it with that right there folks. The blog entry is longer then it needs to be as is. That's all for today! Peace!
Sunday, October 6, 2013
The big day!!
Show number 2 has come and it has gone!
As of yesterday I have now completed my 2nd show in 2 weeks and this time as predicted, had a much stronger and bigger set of competition ahead of me. With 12 guys in MPD novice class alone and over 40 in the show it was clear this was where the big dogs come to play.
I took 7th of out 12 and at a raspy 6'2'' and 171lbs upon waking that morning........I still feel I was coming in smaller then I needed to be muscle mass wise to really stand out as a top place finisher but top 5 was my goal to place and walk away with some hardware.....sadly not the case. I am however very very happy with my peak for this show! I could not have asked for a better day of staying lean, dry, full and overall feeling pretty good I have to say!
These were taken the morning of right after waking up.
As of yesterday I have now completed my 2nd show in 2 weeks and this time as predicted, had a much stronger and bigger set of competition ahead of me. With 12 guys in MPD novice class alone and over 40 in the show it was clear this was where the big dogs come to play.
I took 7th of out 12 and at a raspy 6'2'' and 171lbs upon waking that morning........I still feel I was coming in smaller then I needed to be muscle mass wise to really stand out as a top place finisher but top 5 was my goal to place and walk away with some hardware.....sadly not the case. I am however very very happy with my peak for this show! I could not have asked for a better day of staying lean, dry, full and overall feeling pretty good I have to say!
These were taken the morning of right after waking up.
After 2 meals and another spray tan later in the day these were my next sets of pics right after pre judge was done with.
The guy on the right is Terrance, a client of mine from the carrier I worked with the last month of his prep.......and here he gets 6th place right ahead of me! Go figure! I was happy as hell for him either way for his his first ever show period to!
This shot was taken 3 hours later after another meal and from my cellphone just before starting my outdoor park shoot. More pro grade photos of that to come later but this is just a sample I am very happy with.
Balboa Park, San Diego, CA
Here is one last shot from after finals with my group from the carrier command who all competed and did amazing in their 1st or 2nd ever fitness competitions.
What a darn good looking group if I may say so! I worked with some of these folks since Jan through show day and some for the final month only. Either way it was a memorable journey that I wont soon forget.
My diet for the day went down like this:
meal 1, 2: 8am and1130am: 10 oz hashbrown taters, 5 oz steak, 2 tbsp cashew butter, 4 xpel tabs and 10 oz black coffee
meal 3 @ 3pm: same as meal 1 but 1 cup egg whites vs the steak, 8 oz black coffee
meal 4 @ 630pm: 10 oz hashbrown tater and 5 oz steak with 8 oz water
meal 5 @ 10pm.......no cheat meal yet with my photoshoot the next day (today) so I just went with larger portions of foods I knew I could handle but still craved big time!
10 oz mashed sweet tater
4 tbsp pb2
2 cups egg whites
stevia, cocoa, cinnamon
In bed by 1230 and dead tired! I was whipped for sure by days end let me tell ya. All in all it was an AWESOME experience! I am happy to have now done MPD in two organizations and so close together to get a good feel for it. I will say right here and now that if I had to pick bodybuilding or MPD to compete in again though......I would take bodybuilding pretty much hands down. Nothing at all against MPD what so ever. I simply like the formality and greater demand of bodybuilding poses, the 12 mandatory poses, the flexing, the quarter turns etc. MPD is just a series of set quick quarter turns and thats it, your done and off stage. Plus the fact that our legs are 100% covered kills me since thats my #1 body part to sport off and always has been. Yet I get no chance to show that with the board shorts thing going as it is. It is what it is and thats how the game is played but this is just my take on MPD vs bodybuilding when it comes to the stage aspects alone.
As of this writing I have already been back to the gym for my deload week start but that I will get to tomorrow when I post up my days "goodies" and my first two workouts after the show as well as my game plan from here onward. You wont want to miss it!
Friday, October 4, 2013
1 day out!!
So here I sit writing the last blog post prior to the big day.......my first MPD contest in the NPC and my 2nd MPD contest ever over the past 2 weeks. Its the last time I will compete until I know more about my work/command/ships schedule to be in port or out to sea which then dictates my ability to do a local show and prep for it they way I need to. So after this its offseason until more is known about that.
Today no workout, no cardio, no gym anything. Got my spray tan done, got my show day foods cooked, measured, packed and ready. Been chugging my water as needed and all is falling into place. I feel as though I am getting drier and drier by the hour as the Xpel keeps water moving through me, salt keeps pushing it way out of me and carbs keep coming in meal by meal.
I was 176.4 this AM which is down 4lbs exactly from yesterday in which I had a whopping 50 grams carbs all day. Lost lots of salt/water weight already. Pics below are from this AM around 7am.....had not spray tanned yet so I am darker then this now trust me.
Today my meals look like this: Jason's goal is to have me hit macros today of 225p/270c/50f
meals 1 and 2:
1 cup oats and 1 cup egg whites
meals 3 and 4
1 cup oats and 5 oz baked Alaskan cod
meal 5
1 cup oats and 1 cup egg whites
2g fish oils, 200mg r-ala, 100mcg gtf chromium, sprinkle cinnamon with every meal as well. Took 4 Xpel tabs in AM, midday and 4 more in evening pre bed.
I am also making sure to drink 12 oz water with every meal to hit my water mark by 10pm tonight. After that I will have only 6 oz fluid from black coffee with my 1st two meals tomorrow morning of which will be as follows: I will take 4 more Xpel tabs in the AM with breakfast and then 4 more after pre-judge and my 2nd meal is in me....about 2pmish I figure.
800am and 1130am: 10oz plain hashbrown potatoes, 5 oz grilled sirloin steak, 2 tbsp cashew butter
(show starts at 11am with Novice MPD being the 7th division to go up so I predict about 1230 Ill be going on stage.
About 20 minutes before going on stage my pump up plan as Jason has it laid out is.....
1 level scoop Gatorade powder with 10 oz water and 1/8 tsp sea salt sipped on until gone or I feel like I had enough just before going on stage pumped up and hopefully nice and vascular/full/dry. I may be able to bypass this part 100% pending what Jason thinks of my pictures I send him 30 minutes before going on stage.....if he says I am full enough......we play it safe and stay as is, no changes or pump up tactic needed.
Then at 2pmish I have a photo shoot taking place not far from the venue with a co worker and another friend of mine also in MPD novice class. Its a local park(Balboa) amphitheater which will make for some sweet outdoor Sunny SD pictures and backgrounds!
From there on out till night show......its just a repeat of the AM meals as I feel hungry, 6-8oz water with each meal and just passing the time till my class comes up again to strut my stuff on stage and hopefully do some damage in the novice MPD class in my debut NPC show! As of now all the work is done. Nothing more I can do on my end but ride this out and leave it in the judges hands. Either way or no matter then outcome.....I am going to have fun and enjoy this experience big time!
I will post the outcomes, pics and all on Sunday evening after all is said and done including an epic post show day brunch buffet victory meal with myself and my 5 co-workers who also in this show with me! Pics of that to be included as well!
PEACE OUT ALL! GO TIME!
Today no workout, no cardio, no gym anything. Got my spray tan done, got my show day foods cooked, measured, packed and ready. Been chugging my water as needed and all is falling into place. I feel as though I am getting drier and drier by the hour as the Xpel keeps water moving through me, salt keeps pushing it way out of me and carbs keep coming in meal by meal.
I was 176.4 this AM which is down 4lbs exactly from yesterday in which I had a whopping 50 grams carbs all day. Lost lots of salt/water weight already. Pics below are from this AM around 7am.....had not spray tanned yet so I am darker then this now trust me.
Today my meals look like this: Jason's goal is to have me hit macros today of 225p/270c/50f
meals 1 and 2:
1 cup oats and 1 cup egg whites
meals 3 and 4
1 cup oats and 5 oz baked Alaskan cod
meal 5
1 cup oats and 1 cup egg whites
2g fish oils, 200mg r-ala, 100mcg gtf chromium, sprinkle cinnamon with every meal as well. Took 4 Xpel tabs in AM, midday and 4 more in evening pre bed.
I am also making sure to drink 12 oz water with every meal to hit my water mark by 10pm tonight. After that I will have only 6 oz fluid from black coffee with my 1st two meals tomorrow morning of which will be as follows: I will take 4 more Xpel tabs in the AM with breakfast and then 4 more after pre-judge and my 2nd meal is in me....about 2pmish I figure.
800am and 1130am: 10oz plain hashbrown potatoes, 5 oz grilled sirloin steak, 2 tbsp cashew butter
(show starts at 11am with Novice MPD being the 7th division to go up so I predict about 1230 Ill be going on stage.
About 20 minutes before going on stage my pump up plan as Jason has it laid out is.....
1 level scoop Gatorade powder with 10 oz water and 1/8 tsp sea salt sipped on until gone or I feel like I had enough just before going on stage pumped up and hopefully nice and vascular/full/dry. I may be able to bypass this part 100% pending what Jason thinks of my pictures I send him 30 minutes before going on stage.....if he says I am full enough......we play it safe and stay as is, no changes or pump up tactic needed.
Then at 2pmish I have a photo shoot taking place not far from the venue with a co worker and another friend of mine also in MPD novice class. Its a local park(Balboa) amphitheater which will make for some sweet outdoor Sunny SD pictures and backgrounds!
From there on out till night show......its just a repeat of the AM meals as I feel hungry, 6-8oz water with each meal and just passing the time till my class comes up again to strut my stuff on stage and hopefully do some damage in the novice MPD class in my debut NPC show! As of now all the work is done. Nothing more I can do on my end but ride this out and leave it in the judges hands. Either way or no matter then outcome.....I am going to have fun and enjoy this experience big time!
I will post the outcomes, pics and all on Sunday evening after all is said and done including an epic post show day brunch buffet victory meal with myself and my 5 co-workers who also in this show with me! Pics of that to be included as well!
PEACE OUT ALL! GO TIME!
Wednesday, October 2, 2013
The last lift!
Today was indeed the last lift......until after the show that is which to be honest will be Monday after show.....a deload week mind you. Just 3 workouts that week and no cardio at all! Give the body some much needed recovery time!
But as for today....this how arms day panned out!
230pm-400pm
half kneeling smith machine shoulder press
5x6 @ 25 a side
cybex seated shoulder press machine 5x drop set
70-60-50-40-30lbs for 6 reps per drop.....burn baby burn!!
cybex seated lateral raise machine
3x15 @ 50lbs
seated db curls @ 30's superset with back supported tricep cable press downs @ 70lbs
4x10 each
1x16-17 rep drop set each with 20's and 50lbs respectively
burn out set preacher curl machine for 20 reps
burn out set tricep extension machine for 20 reps
burn out set for rear delt peck fly machine for 20 reps
21 minutes post lift LISS cardio via 7 minutes each treadmill walking, stepmill and elliptical
That was all she wrote ladies and gentleman! No more lifting period till Monday next week! All I have left training wise is 40 minutes MISS cardio tomorrow which will be incline hill walking on the tread while listening to some PSR podcast. Gonna hit some solid PNF stretching after that to keep loose as well.
As of today (after meeting with company owner, lead researcher last week) have some new players in my supplement game from now forward as well. I am my own little case study to see how well these products work as I have not taken anything like them before. The research is VERY promising however! They are located (US HQ) in Carlsbad, CA and the company website is.....
I do not work for or get paid a cent from this company so this is a honest straight forward trial run for me with these items based on the science I was shown and read up on. If it works for me great, if not ok fine. I will let the results speak for themselves. Look at the site and see for yourself what you think. I will keep you all posted to my findings with these products.
Diet for the day looked like this:
meal 1
16 oz all egg whites
1 pack frozen birds eye pepper stir fry
700mg green tea extract tab
meal 2
8 oz baked swai with mrs dash
Romain salad with sliced peppers and onions, red wine dressing
12 oz black coffee
700mg green tea extract tab
meal 3 (post lift)
100g old fashion oats
2 scoops cellucor whey
5g creatine
meal 4
same as meal 2
meal 5
same as meal 2
Also had 6g fish oils with various meals, multi with breakfast and 1 tab each of the 3 new products shown above.
Still adding a pinch of sea salt to all meals through tonight. I drop all added salt out tomorrow but keep water intake at 2 gallons yet.
That a wrap folks! More to come tomorrow!
But as for today....this how arms day panned out!
230pm-400pm
half kneeling smith machine shoulder press
5x6 @ 25 a side
cybex seated shoulder press machine 5x drop set
70-60-50-40-30lbs for 6 reps per drop.....burn baby burn!!
cybex seated lateral raise machine
3x15 @ 50lbs
seated db curls @ 30's superset with back supported tricep cable press downs @ 70lbs
4x10 each
1x16-17 rep drop set each with 20's and 50lbs respectively
burn out set preacher curl machine for 20 reps
burn out set tricep extension machine for 20 reps
burn out set for rear delt peck fly machine for 20 reps
21 minutes post lift LISS cardio via 7 minutes each treadmill walking, stepmill and elliptical
That was all she wrote ladies and gentleman! No more lifting period till Monday next week! All I have left training wise is 40 minutes MISS cardio tomorrow which will be incline hill walking on the tread while listening to some PSR podcast. Gonna hit some solid PNF stretching after that to keep loose as well.
As of today (after meeting with company owner, lead researcher last week) have some new players in my supplement game from now forward as well. I am my own little case study to see how well these products work as I have not taken anything like them before. The research is VERY promising however! They are located (US HQ) in Carlsbad, CA and the company website is.....
I do not work for or get paid a cent from this company so this is a honest straight forward trial run for me with these items based on the science I was shown and read up on. If it works for me great, if not ok fine. I will let the results speak for themselves. Look at the site and see for yourself what you think. I will keep you all posted to my findings with these products.
Diet for the day looked like this:
meal 1
16 oz all egg whites
1 pack frozen birds eye pepper stir fry
700mg green tea extract tab
meal 2
8 oz baked swai with mrs dash
Romain salad with sliced peppers and onions, red wine dressing
12 oz black coffee
700mg green tea extract tab
meal 3 (post lift)
100g old fashion oats
2 scoops cellucor whey
5g creatine
meal 4
same as meal 2
meal 5
same as meal 2
Also had 6g fish oils with various meals, multi with breakfast and 1 tab each of the 3 new products shown above.
Still adding a pinch of sea salt to all meals through tonight. I drop all added salt out tomorrow but keep water intake at 2 gallons yet.
That a wrap folks! More to come tomorrow!
Tuesday, October 1, 2013
One lift to go now!
Well with today's chest session out of the way all I have left in the gym for the lifting is shoulders and arms tomorrow afternoon.....before that happens, lets roll out what took place today....
3-430pm
bb flat bench press
5x8 @ 135
hammer iso-lateral wide chest press
5x8 @ 1 plate + 35 a side
hammer flat iso-lateral chest press
4x10 @ 45 a side
freemotion cable cross overs, high to low
4x13 @ 90lb stack plate each handle
freemotion kneeling cable crunch
3x20 @ 140lbs stack pin 1 side
post lift LISS cardio: HR 130-135
6 minutes stepmill + 140 minutes incline treadmill walk
done!!
Game plan for remainder of week is as follows:
3-430pm
bb flat bench press
5x8 @ 135
hammer iso-lateral wide chest press
5x8 @ 1 plate + 35 a side
hammer flat iso-lateral chest press
4x10 @ 45 a side
freemotion cable cross overs, high to low
4x13 @ 90lb stack plate each handle
freemotion kneeling cable crunch
3x20 @ 140lbs stack pin 1 side
post lift LISS cardio: HR 130-135
6 minutes stepmill + 140 minutes incline treadmill walk
done!!
Game plan for remainder of week is as follows:
- Wednesday- Arms/20 mins post lift LISS, pull 30g carbs from normal 120g/daily intake
- Thursday-MISS cardio AM, incline treadmill walking, drop added salt out 100%
- Friday-No cardio, no lifting, pose, spray tan, carb up (225g for the day from oats), 1 gallon water.
- Saturday-TBD pending AM weight and pics review from Jason. Check in at 8am, judging starts at 11am with my MPD novice class on about 12 noon I predict.
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