Yesterday (wednesday) was ARMS days and another GREAT workout even with calories dropping a bit more and cardio still being done daily through work each morning. Here we have it....
35 minutes mild cardio run with FEP group class I lead at 745am.....
615-730pm....mission rancho 24 hour fitness
theme was for each muscle group was 4 sets of really heavy sets in the 8 rep range with slightly longer rests and then 2 sets of lighter sets in the 13 rep range with shorter rests.....here we go!
cuff series, shoulder prep, band warm up...
seated machine shoulder press....warm ups only....2x20
seated db press: 45'sx8 for 4 sets, 50x6 for 2 sets
seated machine shoulder press: 2x13
standing ez bar curls: 4x8
supine seated row bench cable curls: 2x13
seated ez bar overhead tricep extensions: 4x8
standing cable rope attachment overhead tricep extensions: 2x13
bb shrugs: 4x15
seated hammer shrug machine: 2x25
Today was a rest day so no lifting. Just some cardio this morning which was again part of a spin class I lead. 30 minutes advanced/express spin class. 460 calories in 30 minutes baby! Soaked and solid workout!
Tonight I am attending my first ever San Diego Chargers game at Qualcomm Stadium after scoring a free ticket from a hook up I got yesterday via the NFL PLAY 60 event we held on our carrier. Talk about sweetness! I may be a die hard Packers fan at heart sure.....but I am a fan of live NFL football any day!
Today's Grub:
845am
6 oz lean pork cuts
2 cups green beans
12 noon
4 oz lean pork cuts
4 oz deli turkey
3 cups normandy blend
8 cherry peppers
4pm
large garden and vegetable salad with walden farms dressing
1 pack syntha 6 isolate
8pm
2 quest bars, cookie dough!
11pm
2 cups fat free plain greek yogurt with splenda, cinnamon and cocoa
Peace out folks! My Packers are playing right now so I have a game to get back to!!
Thursday, August 29, 2013
Tuesday, August 27, 2013
Things Trucking Along....
Yesterday, Monday, was a busy fast paced day playing a little catch up at work due to my playing dual roles as our ships fit and funboss all week with our funboss on vacation so the double duty tasks although a nice change of duty also set me back just a hair yesterday but not anything I couldn't get caught up on by today so back on track now!
PS.....As of yesterday morning I am 191lbs even and 8.1% bodyfat. I would like to be about 2% lower in body comp to really look dialed in for the stage. Got about 22 days to do it so pedal to the metal here on out!
Yesterday was legs and despite having the gym packed and every squat rack taken I made the best of it and perhaps for good reason as my quads today were more sore then they have been a month or so and I loved it! This was the game plan yesterday....
Did 35 minutes mild intensity cardio via a group run this morning at 745am for work..
6-730pm 24 hour fitness mission rancho
pillar prep, hip matrix, band pnf stretching....
That be all for yesterday....some grub shots from yesterday....
Did 35 minutes mild intensity cardio via a group run this morning at 745am for work..
PS.....As of yesterday morning I am 191lbs even and 8.1% bodyfat. I would like to be about 2% lower in body comp to really look dialed in for the stage. Got about 22 days to do it so pedal to the metal here on out!
Yesterday was legs and despite having the gym packed and every squat rack taken I made the best of it and perhaps for good reason as my quads today were more sore then they have been a month or so and I loved it! This was the game plan yesterday....
Did 35 minutes mild intensity cardio via a group run this morning at 745am for work..
6-730pm 24 hour fitness mission rancho
pillar prep, hip matrix, band pnf stretching....
- close stance hack squats: 2 sets each- 12 reps, 10 reps, 8 reps
- supine leg press wide stance: 3x15 constant tension reps
- assisted chin single leg press downs: 2x15 each leg
- seated calves: 4x20 reps
- leg extensions: 2x10 heavy reps/sets
- prone leg curls: 3x10 heavy reps/sets
That be all for yesterday....some grub shots from yesterday....
Post workout goodies! pretzels, arctic 0 non dairy frozen dessert, cellucor whey shake
Pre bed goodies.....fat free, plain greek yogo, cellucor whey, flax meal, frozen strawberries, cocovia summer citrus pack
A nice little box of goods from the BSN Sports Supplement Team came in the mail today for myself and my sailors to use for training needs during workouts.
Today's chest/back workout went down like this:
615-730pm 24 hour fitness mission rancho
cuff series, dynamic movements....
- hammer wide chest press with hammer low rows: 6x15,12,10,10,10,20
- band assisted pull ups with incline db presses: 4x8 each
- cable rope face pulls with cable cross overs: 3x12 each
- nautilus pull over machine: 2x15
- life fitness low back machine: 4x20
Also got my tanning all set up at iTan starting today through the end of September for sure and perhaps October for a show I am now contemplating in my own backyard right here in Mission Valley (literally being held 4 miles from my apartment) via the NPC Border States Classic on Oct 5th.......will see on that though. Gotta start getting some color to this ghostly white skin!
Grub shots for today are not much as it was all on the run today but I did get my post lift meal in....check it out
cellucor whey shake, lifeway original tart keifer, pretzels
Tomorrow we have the entire Chargers NFL team coming out to our command/ship for most the morning and afternoon to run their NFL PLAY 60 campaign/event as well as hold their walk through practice right on the flight deck of our ship! Today was all set up and pre planning so that tomorrow its just show up, and run the event! I cannot wait to meet some of these guys, the coaches, the strength and conditioning staff and of course, the cheerleading team as well! Gonna be a sweet day at work tomorrow baby! Did I mention yet that I love my job? I hope so!
Sunday, August 25, 2013
Day by Day
So yesterday (saturday) was my favorite day of the week as you all know by now....ARMS DAY! This is how she went down...
40 minutes stepmill at 730am.... 575 calories burned
Arms workout at 615pm....
pillar prep, dynamic movements, cuff series...
seated db press w/ 40's: 4x10
machine shoulder press: 3x8
cambered bar preacher curls @ 65lb: 4x10
machine preacher curls: 3x8
overhead cambered bar tricep extensions @ 50lbs: 4x10
machine overhead tricep extensions: 3x8
standing db shrugs w/90's: 5x15
Sweet workouts today! Cardio went great, lift went super great! On Saturday evenings the place is dead and the gym is all mine! Love that!
Daily Grub:
Breakfast @ Broken Yolk Cafe: 4 egg omelet w/o cheese, + Canadian bacon and turkey bacon, English muffin and sliced tomato.
Today is an off day so that means just 40 minutes stepmill cardio which I did at 730am this morning followed by a homemade Sunday breakfast parfait as seen below. Take a look........this was bomb diggity!!
40 minutes stepmill at 730am.... 575 calories burned
Arms workout at 615pm....
pillar prep, dynamic movements, cuff series...
seated db press w/ 40's: 4x10
machine shoulder press: 3x8
cambered bar preacher curls @ 65lb: 4x10
machine preacher curls: 3x8
overhead cambered bar tricep extensions @ 50lbs: 4x10
machine overhead tricep extensions: 3x8
standing db shrugs w/90's: 5x15
Sweet workouts today! Cardio went great, lift went super great! On Saturday evenings the place is dead and the gym is all mine! Love that!
Daily Grub:
Breakfast @ Broken Yolk Cafe: 4 egg omelet w/o cheese, + Canadian bacon and turkey bacon, English muffin and sliced tomato.
Bro Meal: lean pork tenderloin with green beans and baby carrots
Post lift meal: 2 giant veggie garden salads w/ walden farms dressing, diced pork, preztels and artic 0 choco mint frozen dessert.
This stuff is the bomb!
Today is an off day so that means just 40 minutes stepmill cardio which I did at 730am this morning followed by a homemade Sunday breakfast parfait as seen below. Take a look........this was bomb diggity!!
Friday, August 23, 2013
4 weeks to go!
With just 4 weeks to go (4 weeks exactly tomorrow actually) its really getting down to crunch time now! I welcome the pressure, the excitement, the anxiousness to get on stage and compete against both myself and others who have also put in the time, sweat, pan, effort and sacrifice for who knows how many weeks and months leading up to that one day on stage! I love the discipline and spartan like lifestyle you need to live (to an extent of course) to be successful in this sport as it tests you and every fiber of your mental and physical and event spiritual being to stay the course and go from A to B with as few bumps between the two points. You find out what your made of very quickly let me say that much....
OK...So on to the days events.....
230pm workout at 24 hour fitness while my car got $185 of work done on it in downtown San Diego, easy way to burn time on both ends......here we go....
CHEST/BACK DAY:
dynamic movements, cuff matrix, pillar prep
standing high to low cable fly with trx inverted rows
4x12 each
incline bb press
4x8
close grip pull downs
4x9
freemotion converging chest press with Hoist low back extensions
4x12 each
standing low to high cable fly with low back hyperextension bench
3x15 each
trx face pull/external rotation combo
2x15
kneeling cable fly
2x15
5 minutes level 12 on stepmill
stretch out....done!!
Made a jump across the street to the Ralphs grocery store for my post workout grub and this is what I scoured!
Giant ham sandwich w/LTO on white w/o mayo or cheese. 0 cal Vitamin water, Side Garden-Veggie Salad....so good!
OK...So on to the days events.....
230pm workout at 24 hour fitness while my car got $185 of work done on it in downtown San Diego, easy way to burn time on both ends......here we go....
CHEST/BACK DAY:
dynamic movements, cuff matrix, pillar prep
standing high to low cable fly with trx inverted rows
4x12 each
incline bb press
4x8
close grip pull downs
4x9
freemotion converging chest press with Hoist low back extensions
4x12 each
standing low to high cable fly with low back hyperextension bench
3x15 each
trx face pull/external rotation combo
2x15
kneeling cable fly
2x15
5 minutes level 12 on stepmill
stretch out....done!!
Made a jump across the street to the Ralphs grocery store for my post workout grub and this is what I scoured!
Giant ham sandwich w/LTO on white w/o mayo or cheese. 0 cal Vitamin water, Side Garden-Veggie Salad....so good!
Thursday, August 22, 2013
Days 28...the last day!
Well folks, or for those of you who managed to stay with me for the past month while I ran my trial of the LGIF protocol.....this is the end of the trial run with full results.
I weighed in this morning after yesterdays (Wednesday) rest day (just 30 minutes of HIIT cardio on the spin bike) and found myself at 187.0 and 8.5%. Objectively speaking what I got from this past 2 days is:
+2.4lbs, +0.3% bodyfat
Compared to the gains I was making in the 4 weeks time prior to using Lean Gains Intermittent Fasting protocol this is well......exactly the same rate of gain I was at. I have some photos I took with my tablet and did a side by side and the gains although measurable are not very obvious in the pictures if at all. Gaining 2.4lbs on most anyone let alone a 6'2'' stork like me is almost invisible to the naked eye. I will attempt and upload them but I often have issues when I go from my Nexus tablet to my laptop.....not cool!
So the lessons learned from this 4 weeks trial are as follows: (with respect to myself and perhaps a stretch to generalize to others.....take it for what its worth folks...)
So is LGIF good or bad? Neither! It works as well as traditional dieting tactics do in my opinion. It comes down to weather or not the manner you eat (fast for 16, eat in 8) 3 big vs 6 small etc......is a better option for you via lifestyle, work, preferences....etc...
So with this review I have now decided to go back to......almost what I was doing prior to LGIF in that I will be doing 5 meals a day every 3.5-4 hours. My macro breakdown now is 220c, 90f, 265p. Its 200kcals down from my last drop but mind you I have added in almost 0 cardio beyond what I get through work teaching group x and small group fitness classes 4-5x a week. All I may do is 30 minute HIIT sessions 1-2x a week when I really feel up to it. Diet is taking care of the rest as far as getting lean goes.
Today's workout went down like this:
Legs:
Mission Rancho 24 Hour Fitness: 6pm-730pm
pillar prep, hip matrix, pnf band stretch....
Daily Grub:
900
6 scoops EAS Lean 15
1200
8 oz lean sirloin steak
2 tbsp cashew butter
normandy blend veggies
1545
8 oz lean bison patties
5 soft corn mini tortillas
sauteed mushrooms
1945
1.5 scoops cellucor whey whipped vanilla
4 soft corn mini tortillas
2 potato buns
large garden salad with walden farms dressing
2300
2 scoops cellucor strawberry whey
2 cups 30 calorie unsweet vanilla almond milk
2 tbsp gnc super flax meal
As of this weekend I will be 4 weeks out from show day! I am as excited as ever to FINALLY be getting back on stage after a 5 year hiatus with many clients being coached to the stage but not setting foot up there myself.......been too long as it is......time to do work!
I weighed in this morning after yesterdays (Wednesday) rest day (just 30 minutes of HIIT cardio on the spin bike) and found myself at 187.0 and 8.5%. Objectively speaking what I got from this past 2 days is:
+2.4lbs, +0.3% bodyfat
Compared to the gains I was making in the 4 weeks time prior to using Lean Gains Intermittent Fasting protocol this is well......exactly the same rate of gain I was at. I have some photos I took with my tablet and did a side by side and the gains although measurable are not very obvious in the pictures if at all. Gaining 2.4lbs on most anyone let alone a 6'2'' stork like me is almost invisible to the naked eye. I will attempt and upload them but I often have issues when I go from my Nexus tablet to my laptop.....not cool!
So the lessons learned from this 4 weeks trial are as follows: (with respect to myself and perhaps a stretch to generalize to others.....take it for what its worth folks...)
- Eating 6 small meals all day long or 3 huge meals in a tight 8 window makes no difference in terms of weight gain over all or rate of weigh gain over time.
- The body can in fact digest, breakdown, absorb and assimilate more then 30-40-50 or even 60g of protein in one meal.....this depends on about 20 factors to know exactly how much can be used by the body in 1 sitting.
- It was very convenient to be able to only have just 3 time points each day, squeezed in just 8 hours to worry about any foods or meals. More so during the week when I have multiple fitness classes to lead, consults to hold, gyms to clean, my own workouts to fit in and anything else life has for me on a given day to work around. I did like that very much!
- I may have skewed the results of this trial a bit in that the last 10 days I swung a 180 and decided to start a progressive taper diet to get ready for my upcoming men's physique contest on September 21st. Dropping out about 900 calories a day for the last 10 days might have short changed the true gains I would have otherwise made......but who really knows?
- All in all at the end of the day if I am taking in 4000kcals a day in 6 meals, 3 meals, all day, part of the day....it still registers as the same number of kcals, fats, protein, carbs in a 24 hour period. Meaning the body adapts to it the same exact way in the end.
So is LGIF good or bad? Neither! It works as well as traditional dieting tactics do in my opinion. It comes down to weather or not the manner you eat (fast for 16, eat in 8) 3 big vs 6 small etc......is a better option for you via lifestyle, work, preferences....etc...
So with this review I have now decided to go back to......almost what I was doing prior to LGIF in that I will be doing 5 meals a day every 3.5-4 hours. My macro breakdown now is 220c, 90f, 265p. Its 200kcals down from my last drop but mind you I have added in almost 0 cardio beyond what I get through work teaching group x and small group fitness classes 4-5x a week. All I may do is 30 minute HIIT sessions 1-2x a week when I really feel up to it. Diet is taking care of the rest as far as getting lean goes.
Today's workout went down like this:
Legs:
Mission Rancho 24 Hour Fitness: 6pm-730pm
pillar prep, hip matrix, pnf band stretch....
- sumo deads: 225x6, 275x6, 275x6, 315x5, 315x5, 335x3, 335x3, 335x3, 225x10
- horizontal leg press: (close stance) 195lbx12 (4 sets)
- standing calf press machine: 95lbx20 (4 sets)
- ab crunch machine: 4x20
- leg extensions: 1x30
- seated leg curls: 1x35
Daily Grub:
900
6 scoops EAS Lean 15
1200
8 oz lean sirloin steak
2 tbsp cashew butter
normandy blend veggies
1545
8 oz lean bison patties
5 soft corn mini tortillas
sauteed mushrooms
1945
1.5 scoops cellucor whey whipped vanilla
4 soft corn mini tortillas
2 potato buns
large garden salad with walden farms dressing
2300
2 scoops cellucor strawberry whey
2 cups 30 calorie unsweet vanilla almond milk
2 tbsp gnc super flax meal
As of this weekend I will be 4 weeks out from show day! I am as excited as ever to FINALLY be getting back on stage after a 5 year hiatus with many clients being coached to the stage but not setting foot up there myself.......been too long as it is......time to do work!
Tuesday, August 20, 2013
Day 26 and 27
OK so for Monday's summary this is how it all shook out:
Golds Gym Point Loma, CA
545pm....
dynamic warn ups, cuff matrix, band stretching...
paramount incline chest press (love this damn thing!)
5x6 reps
smith rack wide pull ups
5x10 with isometric pause at top
paramount flat chest press
3x6
rack narrow chins
3x10 with isometric pause at top
hammer wide chest press
3x12-8
hammer low row
3x12-8
cable cross overs
3x12
hammer high row
3x12
seated pec deck
2x15
kneeling cable/rope face pulls
2x15
730pm....done and out!
Meals:
12 noon
10 oz tilapia
4 tbsp ff sour cream
1 whole egg
10 small corn tortillas
chopped greens
400pm
large garden salad at souplantation buffet w/ walden farms dressing
3 scoops cellucor whey
15 small corn tortillas
800pm
16 oz ff plain gy
4 tbsp npb
2 cup unsweet almond milk
As of Monday morning I am at 188lbs even and 8.7%. Day by day baby!!
Today (Tuesday) was arms which as you all know by now is my favorite day in the rotation! Killed it today to!!
6pm.....24 hour fitness mission rancho
did 36 minutes of cardio this morning at 745am as well via group x-class.....took them all for a nice little jog/circuit.
dynamic warn up, band prep, pillar prep....
seated db shoulder press: (2 sets of each)
45'sx10
50'sx7
55'sx5
60'sx2
standing db curls: (2 sets of each)
30'sx12
35'sx9
40'sx6
back support, seated overhead ez bar tricep extensions: (2 sets of each)bar is 30#
bar+25#x12
bar+35#x9
bar+40#x6
hammer seated shrugs
2 plates per side for 4 sets of 20 reps with 1 sec iso hold at top of each rep
flush series!!
back to back to back with 10-15 seconds rest between for 2 rounds not to failure (all using the rope attachment)
cable high face pullsx20
cable hammer curlsx20
cable tricep press downsx20
That was a wrap for today folks!
Here is a look at my days major grub meals (2 of 3 of them)
pre lift at souplantation
post lift at home
Golds Gym Point Loma, CA
545pm....
dynamic warn ups, cuff matrix, band stretching...
paramount incline chest press (love this damn thing!)
5x6 reps
smith rack wide pull ups
5x10 with isometric pause at top
paramount flat chest press
3x6
rack narrow chins
3x10 with isometric pause at top
hammer wide chest press
3x12-8
hammer low row
3x12-8
cable cross overs
3x12
hammer high row
3x12
seated pec deck
2x15
kneeling cable/rope face pulls
2x15
730pm....done and out!
Meals:
12 noon
10 oz tilapia
4 tbsp ff sour cream
1 whole egg
10 small corn tortillas
chopped greens
400pm
large garden salad at souplantation buffet w/ walden farms dressing
3 scoops cellucor whey
15 small corn tortillas
800pm
16 oz ff plain gy
4 tbsp npb
2 cup unsweet almond milk
As of Monday morning I am at 188lbs even and 8.7%. Day by day baby!!
Today (Tuesday) was arms which as you all know by now is my favorite day in the rotation! Killed it today to!!
6pm.....24 hour fitness mission rancho
did 36 minutes of cardio this morning at 745am as well via group x-class.....took them all for a nice little jog/circuit.
dynamic warn up, band prep, pillar prep....
seated db shoulder press: (2 sets of each)
45'sx10
50'sx7
55'sx5
60'sx2
standing db curls: (2 sets of each)
30'sx12
35'sx9
40'sx6
back support, seated overhead ez bar tricep extensions: (2 sets of each)bar is 30#
bar+25#x12
bar+35#x9
bar+40#x6
hammer seated shrugs
2 plates per side for 4 sets of 20 reps with 1 sec iso hold at top of each rep
flush series!!
back to back to back with 10-15 seconds rest between for 2 rounds not to failure (all using the rope attachment)
cable high face pullsx20
cable hammer curlsx20
cable tricep press downsx20
That was a wrap for today folks!
Here is a look at my days major grub meals (2 of 3 of them)
pre lift at souplantation
post lift at home
Sunday, August 18, 2013
Day 25
Back at it again for a new 3 day cycle after yesterdays off day. Lets hop to it for Sundays events....
We begin with legs! Got to try out the workout at Golds Point Loma, CA today where I found the gym pretty well dead at 545 when I arrived which was sweet as I had the gym more or less to myself and did not have to wait for a single machine the whole session! Score!
Also did 30 mins on keiser spin bike for 30 mins this morning before breakfast at home, mild intensity effort (HR 140 tops)
Legs Attack:
pnf stretch, dynamic movements.....
seated keiser calf press
5x30,25,20,15,15
bb squats
6 reps a set: 135, 225, 245, 275, 275
hammer horizonal leg press
2x20
prone horizontal leg press machine
2x12
standing calf press
3x15
prone leg curls
3x15
leg extensions
3x15
Light stretching outside the gym post lift.....done!
Daily Grub:
Post workout meal at Souplantation, monster veggie salad with walden farms ceasar dressing, crushed pretzels. Also had a wheybolic 60 vanilla whey shake on the side.
Part of tonight's final meal...........cedar plank grilled tilapia fillets!
Grabbed a shot of my recent re-stock of supplements I have been using for about 3 weeks now and will use through the show on Sept 21st.
We begin with legs! Got to try out the workout at Golds Point Loma, CA today where I found the gym pretty well dead at 545 when I arrived which was sweet as I had the gym more or less to myself and did not have to wait for a single machine the whole session! Score!
Also did 30 mins on keiser spin bike for 30 mins this morning before breakfast at home, mild intensity effort (HR 140 tops)
Legs Attack:
pnf stretch, dynamic movements.....
seated keiser calf press
5x30,25,20,15,15
bb squats
6 reps a set: 135, 225, 245, 275, 275
hammer horizonal leg press
2x20
prone horizontal leg press machine
2x12
standing calf press
3x15
prone leg curls
3x15
leg extensions
3x15
Light stretching outside the gym post lift.....done!
Daily Grub:
Post workout meal at Souplantation, monster veggie salad with walden farms ceasar dressing, crushed pretzels. Also had a wheybolic 60 vanilla whey shake on the side.
Part of tonight's final meal...........cedar plank grilled tilapia fillets!
Grabbed a shot of my recent re-stock of supplements I have been using for about 3 weeks now and will use through the show on Sept 21st.
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