18 weeks of offseason check in

So here we are 18 weeks since my last contest and into my offseason training program/objectives. I do not have pictures to put up although I took them this morning as I left my cell phone USB cable at work so I will upload them tomorrow as soon as I get the chance. Since my last post I have had some AWESOME workouts hitting some best ever lifts over the past 3 max effort workouts including today's workout. Let me recap quick...

Friday max effort legs:

squats: 345x2 (4 sets) only listed my working sets
hack squats: 4x10
bulgarian split squats: 3x8 per leg with 42lb db's
standing calf press machine: 3x11
seated calf press machine: 3x11
prone leg raises: 3x25
decline bench crunch: 3x25

Saturday max effort deadlifts: (also taught 30 mins AM spin lesson)

seated cable rows (lat pull bar attachment): 4x15,12,10,10
wide lat pull downs: 4x15,12,10,10
sumo stance deadlifts: lead up sets to 385, then working sets of 405x2 traditional stance (4 sets) 
BB RDL: 3x9 @ 225lbs
hammer high row machine: 2x15 @ 2 plates each side
ez bar curls: 4x11 @ 65lbs

Sunday max effort bench press: (also taught 30 mins AM spin lesson)

flat bb bench press: 225x2 (4 sets)
incline bb bench press: 3x8 at 135
decline db bench press: 3x8 at 70's
free motion seated cable shoulder press: 4x12,10,8,6
rear pec deck with pec fly: 2x15
db side laterals: 2x15 with 20's
TRX skull crushers: 3x15
ab crunch machine:2x20
total gym sliding knee tucks: 2x20

Some grub shots from this week:

This was from Thursday nights Pancake Monster Challenge in downtown San Diego at Brian's 24 Restaurant & Diner. Of the 17 people who competed only I and one other guy (a local competitive eater) finished the 6lb feast. Not only that but I did it in 17 minutes flat and he did it in 18 flat. Not one other person came close let alone finishing in the 60 minute limit. I was a good sport and split the $500 winning gift card with 2nd place guy since he drive 1 hour last minute in the rain to take me on as I had been asking for a while now. He is the guy in the black shirt sitting right across from me...Mr. Kevin Ross!

OK so 6lb breakfast feasts aside, how bout some more human sized portions of grub hey?

Homemade teriyaki chicken with sweet potato and mixed chow-mein veggies. Bomb!

 This mornings post spin class breakfast down the road at The Tractor Room  "In Good Health Scramble"

In some other cool news....I was asked Thursday night after the eating challenge was done by a member of Pacific Magazine if I would want to be participate in the Bid on a Bachelor Auction event for the AHA this coming Friday night! Being I am single I accepted figuring this would be way cool and super fun! I and 7 other local guys of unique backgrounds and steller good looks (of course!) will be auctioned off at Lucky Bastard's Saloon in downtown San Diego on Valentines day. See the 103.7 Kiss FM website here for more information and details.

Oh and I made 2 loaves of this over the past 3 days for my post workout treat each day after my workouts. I nuke it and drizzle some strawberry Walden Farms syrup on it and its to die for! I eat half a load per sitting since that's how I make the recipe to fit my macros needs. Peanut Butter Banana Protein Bread!

Well until tomorrow when I add my weekly pictures in that's all for now folks. Have a good Sunday night folks! As always, stay healthy stay fit!

Midweek Check In

I wanted to drop in quick and give you all a quick snapshot of where I am right now with things as its been a busy week of training, made some changes with diet, workouts, cardio and I got a new batch of supplements in which is always a fun time!

First, Sunday's refeed meal and awesome recipe! I made my ultimate game day Nacho tray for the Superbowl and god was it good! Took me the first half to finish the whole thing but I did it and enjoyed every damn bite!
                                                                      (like my shirt?)

Whole tray has ~1600 calories with macros set to fit my daily intake needs. How much of the ingredients used would change the macro profile and calorie count of course.

Workouts M-W are as  follows: (also did 5 mins warm up and cool down cardio at 75% HRR as well as my typical dynamic movement circuits)

Monday: Lower body dynamic effort

speed squats 12x3 reps at 185 + band (60 sec breaks)
box jump ups (48"): 4x5 jumps
bulgarian split squats with 40's: 3x8 each leg
seated calf press: 2x25
straight leg calf press: 2x20
bosu ball curnch: 2x20
bench reverse crunch: 2x20
leg extensions: 2x15

Tuesday: Upper body dynamic effort pull

seated hammer rows: 4x15,13,11,9 reps to fail each set
wide lat pull downs: 4x15,13,11,9 reps to fail each set
speed deadlifts: 12x3 reps at 225 + band (60 second breaks)
45 degree hyper bench: 3x12 reps with stick behind head
hammer high-low row: 2x12 reps to fail both sets
1 arm db power-rows: 2x6 reps each with 55lb db
db pull overs: 2x15 @ 60lb db

Today(Wednesday): Upper body dynamic effort push

plyo push ups: 2x6
speed bench press: 12x3 @ 155 + band (60 sec breaks)
incline db presses: 55x10, 60x8, 65x6, 65x6
compound set 1: 3x15 each
   rear pec deck
   machine laterals
compound set 2: 2x15 each
   pec deck press ins
   band face pulls
seated front plate raises: 3x15
1 arm kneeling db tricep kickbacks: 3x15 each arm @ 25lb db

My post workout concoction this week after each workout was such a hit on Monday night that I could not help but make it again last night and tonight as well. Fricking love this recipe!


Pumpkin Chocolate Protein Oatmeal Cakes (just under 800kcals for both)

Orders In!

I just today got my BB.com order of supplements in as well which was 3 tubs (2lbs each) Dymatize Elite Whey (1 mocha toffee, 1 rich banana and 1 cookies n cream) all new flavors I have not tried before. I cant wait to start making some more of the cakes pictured above using these flavors! I also got 2 tubs of Dymatize Elite Recoup which I swear is the best BCAA/intra workout supplement you can take for quality, value and taste. Watermelon is bomb I kid you not! Right now they are $20 each on BB.com and the Elite whey is buy 2 get 1 free. ($24 each for the first 2) not a bad deal at all for the quality of whey and brand that Dymatize is. 

Also.....tomorrow night I am making a my long awaited return to the eating challenge scene. Its been 4 weeks today since I did my last eating challenge (not contest as its not the same thing as a challenge). I was cleared by the doc that my meds are taking just fine and my thyroid matter is under control. I can add back any kind of aerobic training I please as well as make any changes to my diet I see needed or demanded. That means my once weekly-ish food challenge adventures can resume! Just in time to because it was 6 days ago I was asked by the owner of Brians 24 in downtown San Diego if I would take part in their 5th year anniversary celebration which will include an eating challenge composed of their famous Pancake Monster! I did this last May in 22 minutes making me the 4th ever and current record holder for this 5 year standing challenge. I cant wait for this to get here as now I can actually take my time and savor the damn thing vs fly through it since I know I can finish it in the 1 hour time limit.

OK.....Thats all, wish me luck tomorrow and until this weekend, peace out ya all!

17 weeks offseason update

Well as promised I owe you all an update here at 17 weeks into my offseason training season. Lets get to it!

Let me give a quick rundown of last 2 workouts from Friday and Saturday..

Friday- upper pull day

730am 25 mins cardio (taught spin class)

6pm workout
narrow pull downs 3x12
short bar seated cable rows 3x12
deadlifts sumo 4x5 lead up sets to 365
deadlifts traditional 4x2 @ 405
bb RDL 3x8 @ 225
1 arm db row 2x10 @ 70lbs then 80lbs
ez bar 21's for 3 sets

Saturday- upper push day
730am 25 mins cardio (taught spin class)

6pm workout
should cuff series
flat bb bench press: 135x6, 155x5, 175x5, 185x4, 205x3, 225x2(4 sets)
incline bb bench press 3x8 @ 135
decline bb bench press: 3x8 @ 155
triplex: (3 sets)
-side db laterals x15
-rear cable delt fly x15
-front db raises x15
superset:
-rope cable face pulls 3x15
-cable cross overs 3x15
single arm db tricep kickbacks 3x20 each arm

OK That's that. Now for today's check in goodies. I was 191.8lbs this AM right out of bed, before eating or drinking a thing. Down almost 5lbs from Thursday morning!? Not sure what is to cause for the loss other then maybe the 3 spin classes I lead but at just 25 mins each and mild intensity I cant see that being the sole reason....diet not changed much in terms of less calorie intake, in fact its been just the same or hair higher now that I have my kitchen and fridge back.

Pics from this morning...

And something more appealing then looking at my tall skinny ass is some recent eats from the week since getting back home......

Homemade pumpkin fudge protein oatmeal bake

Veggie Grill BBQ Steak Sandwich

I will leave you all to drool over the food shots for now so enjoy. Hope you all plan to watch the Superbowl today and root for the Seahawks and my boy Russel Wilson! 

As always, stay healthy, stay fit, peace out!

We are back!

Well, Well, Well, we are back!

After 7 days at sea which flew buy I might add, we are back on dry ground and ready to spend the next 6 full weeks without any sea time which means both good and bad things for me during that time.

The Good: consistent schedule, able to cook all my own meals at home, take my own meals where and when I need to, shop for my own foods, sleep in my own bed, work the same hours 5 days a week, hit the regular gym when I want to with full equipment access.

The Bad: work is going to be a bit slow in port over this time as the command has set work day of 7-4ish and that leaves limited time for sailors to attend my classes in big numbers if at all. Then after the work day 75% of the command scatters off base to get home, the beach, downtown, anywhere but base as this is San Diego remember, who can blame them for getting the heck away? Thus it's hard as hell to get anyone to stay and attend classes after work also. I really need to look for work to keep me busy during those times. Usually I make projects or programs, do admin work or hold consults to fill time and be productive but I would rather be leading classes and holding command wide fitness challenges each week as I get during sea time.

Any who......the last 7 days were very productive and offered me a much needed change up in workouts, rest, nutrition etc. I have to go more functional, bodyweight based workouts since its very hard to go super heavy on a moving/rocking air craft carrier 24/7. I did more TRX based exercises, DB work at lower loads, kettlebell work, plyometric work with boxes and medballs as well as band work and manual resistance type exercises. It was actually very welcoming and fun to change up the workouts, my exercises and the general feel of new movements during the past week.

I also took Tuesday and Wednesday 100% off from workouts (planned workouts that is) I arranged for a command wide 12,000 pound tractor pull fitness challenge in our ships hanger bay on Tuesday night where groups of 4 people (1 female minimum) had 10 minutes max to pull the tractor 75 yards as quick as possible or as far as possible in 10 minutes time. I wanted no excuses from me or my team so I wanted to be 100% ready for this! (My team tied for 4th place out of 8 teams total.)

Then on Wednesday morning we had a 5k run on the carrier flight deck so I also wanted to be good and fresh to hit a good run for that vs run on sore shaky legs from leg day. I also had not taken 2 full days off from formal structured training in 12 weeks so it was due time for some extra recovery.

Today I was able to get a accurate weigh-in once the ship was final stable and the scale showed me at 196.6lbs. Moving up nice and slow and that I like! No cheat meals at all while under way and no Sunday splurge like usual either so having gone 2 weeks as of this Sunday without a cheat may help my body "clean out" a bit and make the next one taste that much better to!

Being the first day back on dry ground I got things jump started with a nice easy 25 minute session of cardio on the ship this morning at 730am we dropped anchor. Gauntlet cardio of bike, tread, elliptical and rower. Then at 6pm this evening we nailed out legs! Being 100% fresh from the 2 days off I was golden for a PR.......

5 min cardio elliptical warm up
pillar prep/dynamic movements/foam rolling

• squats: 135x5, 185x5, 225x5, 245x5, 305x3, 315x3 (4 sets) (2.5 minute rest periods)
• front squats: 135x10 (3 sets)
• db bulgarian split squats: 40lb db each hand 3x8 rep per leg
• seated calf press: 1x20
• straight leg seated calf press: 1x20
• reverse crunch-bosu crunch-cable twists: 2x20 each back to back to back

5 minute cardio elliptical  cool down

My first "real" meal back home was my favorite item to buy from FitzeeFoods seen below:

Green Chili Chicken Enchiladas (588 calories, 21g fat, 45g carbs, 59g protein) My pre-workout meal today.....so good and so good for you to!


When I got home today to my apartment I also found this nice little surprise at my door from Perfect Foods Bar based right here in San Diego. I have had a few of these before and LOVED them for both taste and nutritional content. I have since been in talks with the PR guy PJ and he is awesome! He sent me all these samples for myself and my command sailors to sample out. How cool is that?! Peanut Butter is hands down my favorite but trust me, all of them are good! Get yourself some and see what I mean.




OK I have went on long enough but I just had lots to cover since it had been a while since my last post/update. I will have another post Sunday with pictures, weigh-in numbers and more workout, nutrition and life events for you guys to follow up on.

Stay healthy, stay fit and peace out folks!

15 week check in

Yes it has been 15 weeks already since my last contest! I cant even believe it myself really. Time fys indeed!

So workouts are going great! Been hitting new PR's rep wise on all my main lifts for max strength days and even the loads used on speed days are improving as well so good all round. My shoulders have been a little tender the past week so I have laid back on the free weight barbell and dumbbell work as this seems to really aggravate my rotator cuffs right from the get go. Perhaps going with behind the neck presses the past few times is just not for me is what I think. Been doing more machine OH pressing and lateral raise work this week to nurse it back 100% before hitting the bb and db work hard again this coming week.

My weight is up to 194 and holding well also. I feel that dropping out the cardio every 4th day and allowing that to be a 100% rest day has been a big player in my improved performance in the gym and the strength improvement I am seeing. More recovery/less stress = more growth and adaptation! Pictures from yesterday morning are here:

Some recent awesome eats from last week and this weekend.

DIY Smoked chicken breast and sweet fries!


Souplantation visit for post workout grubs! I added my own steak strips to the salad mind you) And yes that is fat free ranch dressing you see there.


DIY chicken fajitas with the works! (Love NFL Sunday's)


Brunch at Bamboo Lounge, Breakfast burrito (eggs and veggies) with beans and rice)


Typical Sunday Splurge Supper of burger and fries....this time from Anny's Fine Burgers
#16 Monster Burger and side of awesome as hell sweet tater fries!


The ending of another "sweet" Sunday Splurge Supper.... Oreo Overload baby!


I am going to post again on Wednesday as I will be heading out to sea for almost a week following. May not get a post in until the following Thursday after we return. I will try and get updates in next weekend but pending net connections and my ability to get pictures and a private space on this ship to do so may limit that from happening. Will see.

As always, stay healthy, stay fit, peace out folks!

Check In Time!

Sorry for letting my Sunday check in post slip away from me gang! Busy weekend and start to the week as normal so it got away from me. Here it is better late then never right!

I was 190.4 Sunday morning and 14% bodyfat. Pictures from 14 weeks into my offseason are posted below. Take a look:

My best lifts (max lifts) after the first 12 days of the year are now:

320 squat
415 rack dead
235 bench press
155 seated bb shoulder press
bw chin ups 13
bw dips 20

I hit up upper push day on Saturday, legs on Sunday and then yesterday was my 100% off day. Today we is right back to the start of the 3 day rotation with upper pull day!

Some good eats from this weekend are linked right here so take a look please.

Weekend Eats!

Quick Check in!

Hey gang! Yes its been a little bit I am sorry for the layoff. Been busy getting back into first full work week after the new year.


I got a couple things to touch on for you all......

I found out Thursday this week my mild hyperthyroid issue (diagnosed in August 2013) was not getting better while on the low dose meds to help it over the past 5 weeks. That said the endo specialist I am working with has increased my medication dose as he feels that will help for sure. The key is that I need to keep the next 4 weeks consistent in terms of exercise and diet to assure the med can take effect without any outside changes being to blame. That said I am not to do any extra aerobic kinds of exercise training then what I do now. I am not to do any more eating challenges either as those really big meals like that seem to make my hyperthyroid matter worse I am told. If I did not mention this before...... the case I have is rare but simple. I do not make too much thyroid hormone as in most typical cases, I simply convert too much inactive T4 to active T3 at my tissues which causes me to intake more oxygen and burn off more calories/body heat then I should be. The med I take reduces the conversion a bit. It has little to no side effects at my dosage which is nice of course. I am told its a gene disorder that is overactive in my tissues.



Very ticked off I cannot do any eating challenges for 4 weeks now as I had 1 lined up every Sunday for the next 3 weeks with some fellow eater friends of mine. My YouTube Channel fans will be so dissapointed!



Its not a total loss though as I am now going to adjust the focus to become a "cheat feat" vs an "eat feat" series. I still plan to do my Sunday Splurge Suppers every week as I have but rather then feature some big eating challenge it will be a simple cheat meal at a local San Diego restaurant. Rather than film the whole thing start to end it will just be a written review of where I am and what the place is about. The meal I get and why I picked it and then a quick review of how it was. I will have plenty of mouth watering pictures to go with it as well of course. I will then link/post to my Yelp.com page as well.

I also got news that I am now a partner/sponsored with the following company out of Carlsbad, CA. I use the product featured below which I love for immune system modulation and recovery! Is it a cure all? No not at all but it does help big time I find! I look forward to my growing partnership with these guys as they are on to something big with this!


OK.... so for the workouts now....

Had a little bit of a rough week in that I did not have 100% gusto in the gym my last 2 workouts compared to normal. Still good but just a little less then par is all.

Thursday was 100% off day to recoop and yesterday was upper pull day. Check it out:

Week 2 concentrated loading block:

NASNI Base Gym: 230pm-4pm

• 6 min warm up, dynamic movement prep....
• db pull overs: 3x15
• mixed grip lat pull downs:3x15
• rack deads: 385x3 (4 sets) (lead up sets not listed)
• hammer high-low row: 3x12
• Navy Seal abs routine
• machine preacher curl: 3x10-15
• 10 minute incline hill run on treadmill

Today will be upper push day later on. Tomorrow is legs. I will have weekly pictures and stats posted up tomorrow for you all to see.

Have a good weekend folks!