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
Thursday, October 17, 2013
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!
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