Great day of training. Current weekly schedule is feeling awesome. My strength is feeling good. My stamina is feeling great! Bodyfat is going down and weight is staying about the same.
Win, win, win, win…..
How's Your Digestive Health?
We shot the main program for MBody Pro from Friday to Sunday. 8 Hours of working out on Friday and Saturday and 4 hours on Sunday. BRUTAL! These workouts kick ass and when combined with big lifts are going to completely change your body. I'm putting myself and a handful of people through them right now.
The plan itself combines kettlebells, rings and bodyweight exercises. Combine this with a few key barbell exercises and you've got yourself one F#$^% hell of a plan. The workouts are short and sweet and definitely get the job done.
I've been completely cutting out grains and dairy for some time now and I realized THIS is the way to go for my body (and most bodies, to be honest.) As I see the overconsumption of processed grains and sugars and highly hormonal dairy products I also see a wave of unhealthy people.
What's been particularly interesting to me is the more people I talk to the more people have digestive and..ahem..bowel/gas issues than I thought. I was once definitely one of those people and any time I have a beer or some ice cream, that becomes me again.
This is TERRIBLE. I'm a firm believer that death begins in the colon. The digestive system is our second brain and when we ignore even what appear to be small issues, greater problems lie ahead.
Definitely going to be writing more about this topic in the near future. For now, just be mindful of how different foods affect you. Don't just assume that because you've always been a certain way that it's normal. Keep a journal. It will help.
7/18/12-Don't Let a Bad Workout Bring You Down
The lesson today is to train with intensity, but when things don't go your way just take it and move forward. Squats felt awful. My back was tight and it just felt weak. The reality is deadlifts were tough and I had a terrible night's sleep the night before (croup attack and ER visit).
The point is, life happens. Sh*t will happen that will derail a workout or two. You have to roll with the punches and make sure that one or two workouts doesn't turn into one or two months. Getting knocked off your training horse is inevitable. Injuries, family obligations and such are going to do everything they can to keep you from training. That's why it's so important to be mindful of your body. If I was stupider (or younger) I would have kept attempting the squat until I hurt myself and would be FORCED to take a break. Better to lose one workout than a week's worth or more.
Don't get me wrong. You will be frustrated at first, but just let it go as quickly as you can. There will be more workouts, lots of them. You will get your vengeance. I will have mine next week and it will be oh so sweet.
The process of getting stronger and fitter is a long one. A lifelong one at that. Progression is made weekly, but not necessarily with heavier weight or more reps. You can't progress at everything all of the time. There will be plateaus. I relate this to clients and friends who have gotten into amazing shape, then lost the motivation to keep going because of a short plateau (which has to occur.) They missed a workout or had a bad meal and then it snowballed from there. If you let a bad meal or workout bring you down you've got to put things into perspective.
Training should be intense, brutal, rewarding, results-oriented and FUN. Don't forget that last one.
7:30AM-P3+10g BCAA
8-9:45-Train
Squat
135-3,183-3,235-3,270-3,300-0
Back and legs are still tight from Deadlifts on Monday. This was frustrating as hell, but there's always a lesson to be learned.
2-3 min between sets
OH Press
198-3, 125-3, 138-3
Felt solid. 2 min between sets
Floor Press
195-3, 225-3, 245-1
Sternum felt a little tight. Didn't want to push it. 2 min between sets
Handstand Push up (used plate under head to decrease range of motion for more reps)
8,8
BB Hip Thrust (275)-10, (315)-10
Rested 5 minutes
Joined in with the 9:00 AM Bootcamp
Density Rounds
2x15 minutes
Circuit 1:
Double Press (28kg)-3
Double Front Squat (28kg)-3
Explosive Lunge L (BW)-3
Explosive Lunge R (BW)-3
Standing Calf Raise (28kgs)-10
--got through 6 rounds in 15 minutes.
Circuit 2:
Push Press L (28kg)-5
PP R (28kg)-5
Goblet Squat (28kg)-5
A Frame Pushup (BW)-5
Swing (28kg)-5
--got through 8 rounds
Post workout-scoop of Creapure, 10g BCAA
Low Carb Day
12:30-8 oz chicken thigh fillet, 1 cup broccoli, 8 oz mixed berries
4-2 scoops whey protein, can of sardines, mixed nuts
8-4 oz chicken thigh fillet, 1 cup egg whites, 3 eggs
7/17/12-Interval Training for Superior Fat Loss
Deadlifted yesterday and Squats tomorrow so the forecast for today is conditioning. I'm not a huge fan of steady-state aerobic mostly cause it bores the sh*t out of me, but also because when it comes to fat loss and conditioning, intervals can't be beat.
5 minute nonstop KB circuit (24kg)
6-15 sec/15 sec off sprints with jump rope
1 min break
Repeat 3x
15 minutes-KB circuit
18-15 sec sprints
Prowler Push (+120lbs)
Explosive Step up
Sledgehammer (20lb)
Battle Ropes (2in)
Decine Sit up
-30 seconds each
2x thru
Plank-2 minutes
AM-Coffee with cream
1-short ribs, sweet potato, some waffle (damn you, Frank)
-Fish oil, Vit C, F1
4:30-50g whey protein, in almond milk
7:30-2 eggs, 1 cup egg whites, broccoli, 4 oz chicken -Fish oil
Love adding in the intervals. By far one of the best ways to burn unwanted fat. Most people prefer them because you don't have to do as much as tradiotional, low intensity cardio. When they don't see the fat loss they thought they wanted, they give up. The problem is you HAVE to push hard. Really hard. Intervals deliver result because of the work you put into each sprint, regardless of your tool of choice. If you're going to give 60% and then think you've done some fat-burnin' sprints you are sorely mistaken.
Intervals (kettlebell, jump rope, running, etc) will save your muscle from the catabolic effects of low-intensity cardio (if not done properly) while burning unwanted bodyfat off your frame in a hurry. They also give you a little more time for other fun things....like more intervals.
The key to remember is output. You could do "sprints" every day, but if you're only half-assing it then you're not going to see results. On the flip-side if you're sprinting your bollocks off each day you're doomed for overtraining. If you want to increase HGH (naturally), decrease the amount of time spent training and get the most bang for your buck? The answer is intervals. As a side note, don't be fooled by those stupid pictures of marathoners vs. sprinters and their bodies. Sprinting and intervals are not magic cures to build crazy loads of muscle. Those guys and gals do a ton of heavy strength training and eat to hit their goals.
Start adding sprints and intervals and start seeing results!
7/16/12-Deadliftin' and Density Rounds
Warmup with indian clubs and foam roller (10 minutes)
Deadlift
135-2, 185-2, 225-2,315-3, 380-2, 420-2
Rested 2-4 minutes between sets
Neutral Grip Pullup
BW-3, 40lbs-3, 32kg-4, 102.5lbs-2,1
Rested 2-4 minutes between sets
One Arm Row
131-3, 146-3, 161.5-2
Rested 2-4 minutes between sets
Pendlay Row-185-5,225-3,3
GHR-5,5,5
-90 seconds between sets
Barbel Curl-120-3, 100-7 (strict curls)
Density Round: 20 minutes with 40kg kettlebell
KB Clean L+R -5
Box Jump -5
KB swing L+R-5
One Arm Ballistic Row-3
Jump Rope-100
--got through 7 rounds.
Finished with:
10-wide grip pullups
5- mixed grip
5 mixed grip
5-chinups
Great workout. Went for over an hour. Not usual for me, but felt great! Deadlifts felt solid as did pullups. Cardio was solid. Grip was solid. Great day of training all around!
7/15/12-Birthday Rest Day
Did nothing. Was excited to do that! Well, I did eat and drink...beer. Great weekened so far. Did a nice stretch routine and worked with my foam roller. This was much needed from the workout yesterday.
7/14/12-Kettlebell Press Ladder and Beach Workout
7/14/12-Ladders
Clean and Press Ladders (32kg)
Set 1: 12345=15 reps per arm
Set 2: 12345=15 reps per arm
Set 3: 12345=15 reps per arm
Set 4: 12345=15 reps per arm
Total=60 reps per arm
w/towel pullups
Rock throws, squats, presses, lunges, runs and sprints. Finished it off with a swim in the ocean. Felt amazing!! Workout lasted about 45 minutes on top of the previous pressing and towel pullups.
Make the best with what you have wherever you are. This workout was a blast. Can't wait to do it again.
7/13/12-Cardio Fun
Woke up in Malibu today which was a nice change. Did a morning meditation which is the best part of my day (minus time with Sam and the kid, of course:) The ocean definitely helped me "find my zen."
Eventually got up and hit my cardio workout.
Pre-Pure Powder and BCAAs
Today's workout was a fun one.
10 rounds of:
200 jump rope rotations
20 Kettlebell Swings with a 32kg
This was simple, but a SWEAT INDUCER. Wasn't as boring as I thought it was. Was working on some different swing techniques that I'm really enjoying. More to come on that.
As for the jump rope, I just changed up each 10-20. Single foot, slaloms, crossovers, etc.
Give it a shot. You'll be pleasantly surprised. And it only takes about 24 minutes. You can't beat that with a stick!
7/11-Squats
Working 65,75,85% max this week
BB Squat
205-3, 235-5, 270-3
2.5 min between sets. As always, below parallel.
OH Press
95-3, 110-3, 125-6
2 min between sets
Floor Press
170-3, 195-3, 220-3 (chest is feeling better but still taking it slow)
Back Lunge (knee touches ground slightly)-195-2x5 each leg
KB press-32kg-6 L+R, 36kg-3L/R+ 32kg-3L/R (mini drop set)
Thank GOD I rested! I felt amazing today and it showed with tons of energy and a few good training sessions.
Working 65,75,85% max this week
AM: P3
Deadlift
290-3, 335-3, 380-6
2.5 min between sets
Pullup
+10lb-3, +40lbs-3, +75lbs-4
-2.5 min between sets
One Arm Row
116-3, 131.6-3, 146.6-3
-2 min between sets
Stiff Deadlift (w straps)-290-8, 275-8 (touch and go)
Ring Row (feet elevated with 90lbs on chest)-5,5
-2 min between sets, 1 min between exercises
One Arm BB Curl-55lb-5,5 each arm.
PM: Jumped in on bootcamp
Density Round: 10 minutes
Double Row, Swing, Clean, Squat, Press (3 reps with 16kgs)
Jump rope-50 rotations
Figure 8 to hold
Jump Squat
Plank
Rest
-60 seconds each
2x
Burpees
Finished with 20 minute light run.
CALLED IT A DAY.
Because I took yesterday off, today was that much better. I felt great, I ate great. Instead of taking 5 days off because I worked out being sick, I only missed 1 day and got right back on track.
KNOW YOUR BODY!!
7/9-REST
Today was an important day. I was feeling slightly run down and it was Deadlift time. Throat was scratchy, felt fatigued, just didn't feel good all around.
Situation 1: power through and possibly feel like absolute crap tomorrow.
Situation 2: take one more day, rest up, and hit it hard tomorrow.
I'm going with situation 2. It's important to be the expert on you. You know deep down if you're being lazy or if you legitimately need some time off.
6/27/12-Sprints and Squats
Woke up, had some coffee and hit the sprints. Good times were had by my dog and I.
10 sets of 55 yd sprints with minimal rest.
Finished with 25 minute walk
11:00-Squat day
Squat-175-7, 205-7, 235-7 with 2:00 minutes between sets
Log Press-88-7, 95lbs-7, 108lbs-8 with 2:00 minutes between sets
Floor Press-145-7, 170-7, 190-9 with 2:00 minutes between sets
Back Lunge (185)-8,8
HSPU practice
Forearm curl (80lbs)-7,7,6
Reverse Wrist Curl (175lbs)-8,8,8
Various Pushups (Diamond)-25, (A Frame)-20, (Pushups)-50
Done…
5:45-cup of coffee
6:00-6:20-Sprints (10x55yards with 45-60 seconds rest)
1:00-1 cup white rice, 6oz steak, 1 cup edemame, mixed vegetables, dried mango
4:00-Quest Bar
7:00-10 oz Chicken thigh fillet, mixed veggies
6/25/12-Double Day
Great workouts today. Strength is feeling great. Conditioning is
feeling great. Getting leaner, but staying the same bodyweight which is
a perfect combo. Definitely building some muscle. The 48kg is feeling
light (most of the time)....
AM:
3:00 min on heavy bag
2:00 min jump rope
1:00 min rest
-3 rounds
20 sec Sprawl with a jump
20 sec Medicine Ball Slams
20 sec Mountain Climbers
20 sec Rest
-5 rounds
PM:
Deadlift 245-7, 290-7, 335-8
2 min between sets
Neutral Grip Pull Up BW-7, +10lbs-7, +40lbs-8
2 min between sets
One Arm Row-106.6-7, 116.6-7, 131.6-7 each arm
2 min between sets
Stiff Leg Deadlift-315, 6,5
Ring Pullup (BW)-10,10
2 min between sets
One Arm BB Curl (55)-5,4
BB Curl Drop Set (85)-7 (75)-7 (65)-7 (55)-7 (45)-11
D.O.N.E
AM: Quest Bar, Espresso
AM Cardio
7-36g whey
10-7 oz chicken, 8 oz sweet potato
12-P3
Pre Workout Formula
1-Train
3- C2
Creapure 6 oz chicken breast, BBQ sauce, hummus, 2 slices Gluten
Free Bread, 2 Graham crackers,1 tbsp almond butter
5-Apple, Quest Bar
8:45-6 oz chicken breast, 1 cup broccoli
Jungle Gym Push up-15
Jungle Gym Row-15
JG Chest Fly-10
JG Reverse Fly-10
JG Ab Extension-10
One Arm Swing (32kg)-15 each arm
JG Pikes-10
-90 seconds rest between circuits
-2x thru
JG Knee In to Pushup-10
Pullup with Knees up-8
Band Tricep Extension-Purple Band-10
Thick Grip Curl-65lb-10
-30 seconds break
-4x thru
Finished with 100 snatches with 16kg
-50 L, 50 R…only one switch.
Post Workout-2 scoops whey, pear, 1 scoop C2 Creatine
Rested about an hour an then hit the stadiums at Cal State Fullerton.
40 minutes of stadiums
-small steps
-big steps
-side jumps
-hop to the top (probably the worst)
Long Stretch
AM: Quest Bar, scoop of Whey
Lunch: Salmon, white rice, broccoli
Afternoon: Almond butter, gluten free bread
Dinner: NY Steak, Asparagus, homemade sweet potato fries, wine
Great training today. This whole week of higher rep, conditioning based
training has been a nice break. Next week I go back to the 5-8 rep
range and longer rest periods. Very important to change that up. When
you stick to the same reps and the same volume week after week after
week you will stagnate. Simple as that.
Sweet Cardio Bliss...
The last few weeks have been tough. Been getting stronger and feeling
great. Deadlifts have been coming along nicely. Pulled 405 for 3.
Barbell clean has been put on hold from a bruised clavicle so double
Kettlebell cleans will have to do. Front squatting has been moving up
nicely as has overhead pressing, but that's because I've been
practicing. A lot.
Whatever you focus on you will attain. Simple as that.
Today's lovely cardio workout was a near lethal combination of hill
sprints and kettlebells. Took my trusty 24kg competition bell to the
hilliest park in town along with my good 'ol Gym Boss and ipod shuffle.
Performed 5-3 minute kettlebell circuits with 1 minute breaks. Each
circuit was a non stop mix of swings, windmills, side presses, cleans,
snatches, presses and pushups.
This all took exactly 20 minutes. Then the fun started…
Took to a hill that was about 50 yards. Sprinted and then rested 45
seconds.
Completed this 5x
Moved on to a hill that was 70 yards and damn near straight up. Ugh.
Rested 60 seconds between each one.
Completed this 5x
All in all this workout took about 35 minutes, but I was done. Felt
invigorating, but killed me at the same time. Good stuff.
AM: Egg white, whey protein, almond milk shake, cup of spinach and 2
slices of brown rice bread (gluten free), F1 Capsule
Dinner: 1 cup egg whites, 1 egg, cooked in butter, 2 cups roasted
broccoli.
Getting ready for MBody Pro shoot which we are VERY excited about. Six
pack is coming in nicely, but more importantly strength is going up.
Win win.
5/14/12-Pushing Strength
Squat (180)-5 (210)-5 (240)-4 working on the high squat. Feels awkward, but I love it.
Log Press (Log)-6 (Log+10)-5 (Log+25)-6-Definitely working slow with these. Felt in sternum
Floor Press (150)-5 (175)-5 (200)-5-Stopping about 3-4 short of failure at least. Not gonna kill myself with these
-2 minutes between sets
Back Lunge (155) (knee to ground)-8,8
Handstand Pushup-5,5 (almost able to balance off wall. A little of both)
-2 minutes between sets.
Standing Calf Raise-360-8,8,8
Handstand Pushup (again:)-5,5,5
Wrist Roller (forward and back)-25lb-3x
Hub Pinch Grip practice with 25lb plate-8-17 seconds. Fingers dead!!
15 minutes of Density Rounds...
Density Round 1: 7:30 Minutes
Double Push Press (24kg)-5
Goblet Squat (40kg)-5
Diamond Pushup-5
Jump Rope-40
--got through 6 rounds
Density Round 2: 7:30 Minutes
Double Kettlebell Standing Calf Raise (32kgs)-10
A Frame Pushups-8
Jump Rope-50
--got through 6 rounds
The Density Rounds act as great cardio and muscle building. You get a little bit of a pump without over doing it. You're also sweating like a madman (or woman!) Sternum and chest felt ok, but the hardest part is not pushing the workout harder. Longevity is the name of the game along with progression so if I need to take a step back to make 3 steps forward than so be it.
Woke up early on Mother's Day for sprints and stadiums with a group from MBody. It was a blast. Started off with a little warmup and then went right into hill sprints
20M Hill-6x
Rested as much as needed between each one for 100% output.
After that we moved on to the stadiums. running up them as well as double jumps.
4-6x
Finished with sprints
40M 5x
Rested about 90 seconds plus between each one…Glutes and hammies were fried.
---
Pre Workout: Pure Powder, 1/2 banana (30 min prior)
Post Workout: 1/2 banana, 18g whey, water
Meal1: Mother's Day Brunch (homemade pancakes, chicken sausage, water)
Meal2: Protein shake
Meal 3: 6oz chicken, water
Meal 4: BBQ chicken, tri tip, steamed veggies (Lucilles BBQ)
5/8/12-Tuesday
Chest felt great today. Bumping numbers down was smart and sticking to exercises that wouldn't aggravate it helped. Can't avoid everything (or should I say "I'm not going to avoid everything")
Foam roller, indian clubs and stretching
Jump Rope Sprints
(20on/40off)-aimed to hit 70 rotations each time.
7-coffee w/cream
10-1 cup Fage yogurt, 1oz almonds, 20g whey, apple, Quest bar
12-Pure Powder
12:30-Jump Rope Sprints
1:30-8oz chicken thigh fillet, 1 cup broccoli, 6oz yam, multi vitamin
6:30-4 oz chicken, 1 tbsp light mayo, spinach
8-BJJ
9:45-1 egg, 1/2 cup egg whites, mixed vegetables, bacon. Yes…..
5/7/12-Monday
Took it easy last week because I of intense chest pain. Got it checked out and it turns out it's costochondritus (inflammation of the cartilage in the ribcage/sternum.) Partly due to lifting, mostly due to the bad bout of bronchitis earlier in the year.
Frustrating, but is what it is. Going to lay off heavy dips, low bar squatting, and go back on all my numbers. The last few weeks my progress was slow because of the pain, but now I know what it is.
In a way it feels like I'm starting over, but that's just part of the game. Really focusing on percentages and building my numbers through a variety of rep ranges (3-8 and higher on the deload week.)
I'm also focusing on my bodyweight movements, specifically handstands, freestanding handstand pushups, and more. No pain at all with the deadlift so I can really go nuts with that! Going to focus on double-overhand to build grip strength.
Squat (300)
55%-165-7
65%-195-7
75%-225-7 (felt good. Was way more upright then normal doing more of an Olympic back squat.)
OH Press (140)
55%-77-7
65%-92-7
75%-105-8 (could have gone at least 4-5 more reps, but started to feel it in chest.)
Floor Press (250)
55%-135-7
65%-165-7
75%-185-7 (scaled way back on this. don't want to neglect it completely. Going any deeper than floor press aggravates the chest too much.Felt good to work on form.
Stationary Lunge (135)-12,10
Standing Barbell Calf Raise-345-4x10
Tri Ext-(80)-10,10
Sledgehammer levers
Handstand Practice
Afternoon:
Two hand anyhow (16kgs)-3:00
Double Clean and Jerks (16kgs)-10x10 with 15 seconds between
One Arm Swing (16kg)-25 each arm
Jump Rope-100
-4 rounds nonstop.
I guess the 16kgs are still good for something! Could have used 20-24kg, but taking it easy. That might be the hardest thing to do…
7-coffee with cream
10-4oz grapes, can wild salmon, light mayo, cup of spinach
11-P3
12-Session 1
2-1 cup brown rice, 6oz salmon, broccoli
3-Session 2
5-36g whey, apple, water
8-8oz roast chicken, 3 eggs, broccoli, 2 tbsp almond butter
4/27/12-Friday
BB Squats -185-7, 220-7, 255-7 w 2 min between
Stationary Lunge (knee touches floor)-155-6,5,5 per leg
60-90 seconds break
BB Hip Thrust-135-12, 185-8,8 (could have gone heavier)
Seated Calf Raise-135-20, 225-15, 275-15,15 (calves are getting stronger)
Double Outside Leg Swings (32kg)5x5 (focused on form. definitely could go heavier)
Tabata Airdyne….DONE!!!!
1:30-1 cup brown rice, 6oz steak, veggies
2:30-P3
4:00- 1 cup egg whites, 18g protein, 1/2 cup oat flour, cinnamon, topped with fruit (healthy pancake/frittata thing I made up…recipe coming soon)
7:00-12oz steak..OH YEAH!!, veggies, pineapple…..heaven
4/26/12-Thursday
Floor Press-135-7, 155-7, 225-3, 3
Bent over Row (super strict form, 1 second squeeze at top)-135-3x8
Close Grip Bench (170)-3x10
-60 seconds between
Neutral Grip Chin up (24kg)-3x5
Dip (32kg)-5x,6,5 (shoulders bugging…held back)
-60 -90 seconds between
BB Curl (70)-3x15
A Frame Pushups with Diamond Pushups (15/15)-3x
-45-60 seconds between
Thick Grip Heavy Club Swings, cleans and presses
3x2:00 min with 15lb clubs…forearms were BURNING!!
12:00-1 cup brown rice, 8 oz chicken, veggies
1:30-P3
2:00-Train
4:00-1 cup non fat greek yogurt, 1/2 cup oats, 18g whey, stevia, strawberries
7:30-1/2 chicken (no skin), broccoli
8:30-3/4 cup frozen yogurt
Done...
4/25/12-Wednesday
REST….Feeling run down. Listening to body means no extended training vacations due to injury.
4/24/12-Tuesday
6:00-Coffee with cream
8:30-Fresh Juice (wheat grass, lemon, ginger, apple)
11:00-1/2 cup nonfat yogurt, 18g whey, 4 oz strawberries, Quest bar
1:30-Pure Powder
2:00-Sprints
2:45-10g BCAAs
4:00-8 oz roast chicken, 6oz potato, 1 cup broccoli
7:30-8 oz NY steak, mixed vegetables, ½ cup quinoa, 2 tbsp almond butter
Awesome sprint and kettlebell workout yesterday.
2 sets of 5 minutes juggling with 16kg kb
3x25yds
3x50yds
2x75ds
1x100yds
2x suicides (4 cones spread 5 yards apart)
Called it a day!
4/23/12-Monday
Great workout today. Lot’s of pressing!
Worked on kettlebell clean and press (36kg)-3,3,2,1,1 alternating with
Ring Pull-ups (40kg)-2,1,1,1,1
Log Clean and Press (+30lbs)-7,7
Wide Pull up (24kg)-8,5
-90 seconds between
Calf Raise (volume): 225lbs-2x50 with 15 deep calf raises between each set.
5 min with the heavy club (35lb) Love what these things are doing for my grip strength.
4/22/12-Sunday
A DAY OF REST!!!! Finally.
4/21/12-Saturday
6:45-8AM-Sprints (3x30m, 3x50m, 3x70m, 1x100m)
8:00-9:00-Did bootcamp with the class. Light kettlebell work. Got a good sweat in
9:00-10:00: No gi grappling. That was a blast after all that other stuff.
4/20/12-Friday
Deadlift (315)-5x5 with 60 second breaks. BRUTAL!!
Prowler push loaded with 230lbs-6x back and forth across gym…BRTUAL!!!
Standing Barbell Calf Raises (350lb)-6,6,6 (225)-20 (135)-30
Ab Wheel: 3x10
Hanging Ab Raise:3x10
Simple yet BRUTAL workout. They don’t always have to be marathons. In fact, they rarely should.
4/19/12-Thursday
45 minute workout with Frank
Sled drags, prowler pushes, band mountain climbers, War Machine…Damn we should have filmed this workout!
45 minute bootcamp. I worked out with the bootcampers. All medicine ball throws and passes. Another fun workout.
4/18/12-Wednesday
Floor Press (135-7,7) 160-25
Ring Row-2x MAX with bodyweight (30,25)
Incline Bench (135)-15,12,12
One Arm Row (36kg)-15,15,15
-90 seconds
Barbell Partial Curls (30/30/30) with 65lb
Tri Ext (60lb)-90
Heavy Club cleans and swipes-played around for a couple of minutes.
Fun high rep day. Always good to get some arm pump every now and then.
4/17/12-Tuesday
1 hour Jiu Jitsu…felt Solid. Jacked up my knee though. No squatting tomorrow.
8:00-1/2 cup oats, ½ cup FAGE non-fat yogurt, whey protein, 1 cup spinach
Pre BJJ: Pure Powder
Post: 10g BCAA
12:30-6oz chicken, 8oz potato, 2 cups broccoli
5:00-2 cups gluten free bread, 1tbsp almond butter, 36g whey, 1 cup almond milk
8:00-1 cup egg whites, ¾ cup brown rice, mixed veggies in coconut oil.
4/16/12-Monday
Clean and Press (36kg)-5 sets of 1-3 reps
Pull up (40kg)-5x1
Log Clean and Press (+40lb)-3 (+30lb)-6 (+20lb)-9
Farmer Walks (315 on trap bar)-2x60 yards
Standing Calf Raise (adding another calf workout in a week. One day high reps, one day low (5-8) reps)
225lb-2x40 with 15 bodyweight deep stretch raises
Tabata Rope
Afternoon: Was feeling feisty and got a little extra cardio in.
1. 250 Jumps (jump rope)
2. 20 snatches L+R (16kg)
3. 10 Burpees
4. Run around building
4 rounds. Got a little sun. Felt good.
8:00-1/2 cup oats, ½ cup FAGE non-fat yogurt, whey protein, 1 cup spinach
Pre: p3
Post: apple, 18g whey
1:30-6oz chicken, 7oz potato, 2 cups broccoli
5:00-2 cups gluten free bread, 1tbsp almond butter, 18g whey, 1 cup almond milk
8:00-1 cup egg whites, 4oz roast chicken, mixed veggies in coconut oil.
Saturday 4/14/2012
6:20AM: 1/3 cup oats, 3 tbsp fat free yogurt
7-8: Sprints
Warm up
2x30M
2x50M
2x75M
1x100M
Finished with some stadium work.
If you’re looking to change your body composition for the better and feel like a powerful athlete, perform sprints. It’s a simple as that. Strength training, sprinting, and good eating will turn you into a ripped, strong piece of metal.
An article on sprinting is coming soon because most people don’t do it properly. It’s not a kill yourself, burn yourself out, exhaust the crap out of yourself type of workout. It’s about speed, power, and agility. It’s about giving your all for each sprint and resting enough to give your all again. When you give yourself 30 second breaks between long sprints you’re just tiring yourself out and not really getting better or faster.
Sprint protocol coming soon…
8:00-Banana, 18g whey protein
12:00-1 cup egg whites, ground chicken, veggies, sweet potato
4:00-Gluten free bread, almond butter, whey protein
7:00-6 oz roast chicken, veggie stirfry
Friday 4/13/2012
AM: Shot a bunch of videos. Took about an hour and half. Was very tired…
Incline KB Bench Press (32kg)-10,8
Ring Dips (BW)-15,15
-90 sec between
Twisting Cable Row (110)-6,6
Ring Row w feet elevated (45lb)-8,8
-90 seconds between
Thick Grip Curl (100)-6,6
Tri Ext (80)-6,6
-60 sec between
Incline Hammer Curl (40)-10,10
Tri Ext on Bar (BW)-10,10
-60 sec between
Post Workout: White rice, grilled pork, shrimp spring roll (not fried)
4:00-Apple
8:00-LAKER GAME!! (pulled pork, chicken wings, water, few bites dessert…too good)
4/8/12-Monday
Practiced BB Jerks. Working on technique.
Double KB Snatch (32kg)-3x3
Ring Pull up (36kg)-2,2,1
Giant Set
Log Pres (100)-10,8,8
Grapple Grip Pull ups (12kg)-6,6,6
Lateral Raise (no momentum)-25lb-10,10,8
Front Raise (no momentum)-25lb dumbbells-8,8,8
KB Mid Pull-36kg-3x10
Standing Calf Raise (225lb)-2x30
That’s good for today.
AM: 3 eggs cooked in Ghee, 2 tbsp almond butter
Pre Workout: P3
Train
Post Workout: 36g Whey, banana
Afternoon: 1.5 cups brown rice, salmon, veggies
PM: Egg white and veggie omelet
4/7/12-Sunday
Morning Sprints
Pre: 10g BCAA + HPN Pure Powder
10 min warm-up
6x50yd sprints
Cool Down
Easter eating. Definitely fueled up right.
4/6/2012-Friday
Morning training felt great. Typically, I'm not a fan of it, but it didn't phase me today. Being healthy to train was exciting.
Floor Press (160)-5, (190)-5, (215)-6
60 seconds between sets
Reverse Grip Bent over Row (135)-5, (185)-7,5
60 seconds between sets
Superset 1:
Incline KB Bench Press (28kg)-10,8,6
Ring Dips-12,12,12,
90 seconds between
Super 2:
Twisting Cable Row (100lbs)-8,8,8
Wide Grip Pullup (full range)-17,12,12
90 seconds between
Thick Grip Curl (100lbs)-5,5
Tri Cable Ext (80lbs)-5,5
60 seconds between
Incline DB Curl (40)-8,6 plus drop set
Bodyweight Tri ext on Bar-8,8
Workout felt amazing.
AM: 10g BCAA+P3
Post-Work: large banana, almond milk, 1 cup spinach, 36g whey, HCL tabs, Multi
Lunch: CYO salad (spinach, lettuce, chicken, shrimp, raw cashews, onions, tomatoes, cucumbers), Probiotic Drink, Multi
AFTER: 2 tbsp almond butter
PM: Big chicken salad.
4/5/2012- Thursday
Another great unconventional cardio session today.
Prowler (+50lbs)
Jump Rope
Alpha Bag Sandball Slams
Mountain Climbers (video of this fun new one coming soon)
Medicine Ball Slams
Battlin' Ropes
Airdyne Sprint
-30 seconds each exercise
-15 seconds rest
Repeat 3x thru non stop.
Finished with 2:00 min plank movements.
AM: 4oz grassfed ground beef, 3 eggs, green drink, HCL tablets
Pre-Work: 10g BCAA, Pure Powder from HPN
Post-Work: Ahi Tuna, Potatoes, Artichoke Hearts, Pita, 18g whey protein in almond milk, 2 probiotic pills, HCL tablets
Afternoon: 2tbsp Almond Butter
PM: 1/2 chicken, few bites Pad Thai, 3 small egg rolls, 1/2 beer, HCL tablets
4/4/12-Wednesday
Back to O-Lifts. Practiced BB cleans for awhile. Everyday is technique day.
Worked up to 185lbs. Never spent too much time with O-lifts, but that’s changing.
Back Squat: 135-5, 185-5, 225-5, 265-5
Double Swings (40kgs)-3x5
Standing Ab Wheel-3x5
Barbell Calf Raise-345-7,7,7 (finished with drop set)
Rear Delt Raise (35lbs)-10,10, 10 (finished with drop set)
Felt powerful after today’s workout. Very excited to be putting O-Lifts into regimen for awhile. Now that I’m over the sinus infection I’ll be getting my squat and double kettlebell work back up as well. There’s NOTHING more exhilarating than putting up bigger and bigger numbers. Seriously. Even if you’re goal is not to squat 400, just lifting heavier will make you feel like a MAN or WOMAN!
AM: ½ banana, cup spinach, whey protein, almond milk, 2 eggs (cooked separately in GHEE)
Pre-Workout-10g BCAA, P3
Post- workout (on the go) 36g whey, almond milk, green drink, stevia, 6oz sweet potato
PM- Laker Game action. Hot dog, peanuts, water. Not my best work, but it was a game and I didn’t drink BEER!
4/3/12-Tuesday
Awesome unconventional cardio day. Did this workout with Big Frank:
Med Ball Slam Sprawl
Clean and Jerk L
Med Ball Slam Sprawl
Clean and Jerk R
-30 seconds each
-30 seconds rest
2x thru
Swing L, R, Alt Swing, High Swing
Sledgehammer L and R
Ropes-alternating waves
Med Ball Against Wall
-30 seconds each
-30 seconds rest after each circuit
4x thru
That was all for today. Took me about 40 minutes, but felt great. Last few weeks have been tough due to flu and sinus infection, but back on track. Diet is back on. Grocery store has been hit, meals have been made. Time to make up for lost time and get back where I was a couple of weeks ago. It can be very frustrating to backtrack but set backs can be a very powerful motivator and insanely educational.
I’ve learned from my few setbacks and will be forging forward as the unstoppable force I felt like I was before! Those setbacks can be quite invigorating. The key now is to know when to take a break and when to keep pushing forward. When you train harder and harder when you know you need to take a break you get sick or hurt. I’ve avoided any injuries, but sickness got me. It was my own fault.
But…I’ve learned from my mistakes and that’s really all that matters.
3/30/12-Friday
Tough workout today…
AM: Fresh Juice (celery, kale, swiss chard, green apple, carrot, lemon)
Pre Workout: P3
Floor Press-warm up
150-7, 175-7, 205-10
Bent Over Row (reverse grip)
135-7, 155-7, 185-7
Density Round 1-
Ring Pushup with 30lb vest-5 reps
Ring Row with 30lb vest-5 reps
9x thru in 10 minutes
Rest 2 minutes
Density Round 2-
Thick grip Curl (75lbs)-5 reps
Dip (28kg)-5 reps
6x thru in 10 minutes
Round 1:
Double Front Squat (24kgs)-5 reps
Double Swing (32kg)-3 reps
-7x thru in 10 minutes
2 min break
Round 2:
Single Calf Raise (95lb)-5 reps (Left + Right)
Ab Wheel (BW)-6 reps (from kneeling)
7x thru in 10 minutes
Felt great with that and didn’t feel the need to do much more. I’m trying to keep my workouts short and intense even though I love to go and keep on going! It takes discipline for me to NOT workout for 2 hours. I love it, however, the goal is not to keep working out longer and longer. It’s about training to be and perform better.
That’s all.
AM: 1 egg, ¾ cup egg whites, chicken sausage link, mushrooms, Green drink, handful mixed nuts, apple
Pre-Work: P3,
Post-Work: 8 oz lean ground beef, cup broccoli, apple
Afternoon: 30g whey protein, almond milk
PM: Roast chicken, large salad with onions, tomatoes, garlic, olive oil and balsamic.
3/26/2012
Took the last week off due to flu, but ready to get back on it. Still following the same structure when it comes to the Big Lifts and percentages on a 4 week cycle, but changing up the auxiliary work.
I’m going to be focusing on some Density/Round type training with kettlebells and dumbbells.
I’m splitting movements up by:
Vertical Push/Pull Day (Monday)
Sprints and Light KB work (Tuesday)
Lower Push/Pull (Wednesday)
REST (Thursday)
Horizontal Push/Pull (Friday)
Sprints (Saturday)
Active Recovery (Sunday)
Today’s workout:
Log Clean and Press-7
Log+15lbs-7
Log+30-7lbs
Ring Pull up
Bw: 2x7 30lb-8
Circuit 1:
One arm Jerk-40kg-3reps
OA Jerk-40kg-3 reps
Grapple Grip Pull ups-BW-5
-6x thru in 10 minutes
Was hacking up a storm so felt done with this. Weight felt heavy, but that’s cause it was first time back in over a week from being sick. I love these Density Rounds. They allow you to get a lot of work in a structured timeframe. They also provide a great way to track progression.
AM: 8 oz ground turkey, green drink, 2 tbsp almond butter
Pre Workout: P3
Post: 25g whey protein (no artificial sweeteners) in water
45 minutes later: small coconut water, 1-cup strawberries, 8 oz ground turkey, 1.5 cups broccoli.
3:00-apple, 25g whey, 1 cup spinach, almond butter shake.
7:30-Ground beef, mixed vegetables, fish oil.
Feels good to be back on the blog. Weight is currently at 187ish (give or take a ½ pound in the morning). Goal is to get to 180 while keeping strength and muscle retention up.
Will be incorporating these Density Rounds for the next 8 weeks or so as my goals are not only to build the big lifts, but also my KB numbers.
More to come!
Monday 2/6/12
Log Clean and Press (log+30lb)-8,8,8
Grapple Grip Pullup-3x11
Handstand Pushup Negatives-3x6
Grapple Grip Swings-36kg-3x10
Reverse Prowler Rear Raise (160lb)-distance of gym
Reverse Iso Hold, Pull-distance of gym
Lateral Raise-30lb-3x12
Ropes
Double snatch
(wearing 10lb plate vest)
Rest
-30 seconds of each-4x thru
Hand Walkout to push up to Jump Squat-2:00 Minutes
Sunday 2/5/12
Morning Track Work
3x100M
3x200M
1x400M-freaking terrible. Can't even describe. Love it.
Saturday 2/4/12
Snatch Grip Explosive Deadlift
135-5
225-5
255-5
315-3
Good Morning-185-8,8,8
Knee Raises-20lb-3x10
Swing-48kg-3x20
Calf Raise-335-8,8,8 225-30
60 minutes BJJ
Friday 2/3/12
Incline Bench
195-5
155-10
CG Bench: 185-3x8
Grapple Grip Row (BW+45lb)-3x8
Fat Grip Tri Ext-3x12
Fat Grip Curl-3x12
Jump Rope Intervals with kettlebell swings
2/1/12
Starting the TJS back with my February workouts.
Wide Stance Box Squat
135-5,
185-5
225-5
315-5,6 (used a new bench, came down to parallel)
Front Squat (36kgs)-3x3
Sandbag Shoulder Step Up
Prowler
Snatch Slam (with sandbag)
Jump Rope-200 rotations
--3x thru
1/24/12
Been bad about journaling last week. Working on it!
30-minute kettlebell circuit with 24kg
1/23/12
Bench
40%-108-7
50%-135-7
60%-165-20
1-Swing, Snatch, Clean and switch (alternated for 2 minutes)
Hand Walk out to jump (2 minutes)
-rest 1 min
repeat 2x
1/22/12
Jump rope intervals
20sec on/20 sec off-12 sets
took about 8 minutes
1/21/12
Sumo Deadlift
65%-260-3
75%-315-3
85%-340-7 (felt twinge in left hip. Eased off before made it worse. Really wanted 9-10 reps!)
One Arm Dumbbell Row
100-5
120-5
130-5
Shrugs
100-7
120-7
130-5
Pistol Practice (45lb plate)5,5
Alt Hammer curl (50)-5,5,5
Went for 20 minute jog.
1/20/12
Full Body Attack!
1/19/12
BB Split Squat Practice (in front)
135-3
155-3
185-3
Kettlebell Clean and Press (32kg)-5,4,3,3,3
Wide Pullup (12kg)-5,5,5,5,5
-60 seconds between
1/18/12
Box Squat Wide:
135-5
22505
315-6
335-6
Heavy Sled Push
ASDGFDBKLSJFBVKKDFJZKLVDFM!!!!!!! (that’s how I felt after that one or at least how my notes looked.)
Calf Raises (315)-8,8,8 (135)-50
1/16/12
Bench
65%-175-3
75%-205-3
85%-230-3
Log incline Bench (log+70)-5,5,5
Cheat curl (135)-8,8,8
Tri Rope Ext- +80-8,8,8
Thick Bar curl- +60-8,8,8
Swings (32kg)-100
1/14/12
Sumo Deadlift
60%-240-5
70%-280-5
80%-320-10
TBar Row (135lbs)-8,8,8
Bar Shrugs-315-7,6,5
Pistol (36kg)-1,1,1 on right leg, (32kg)-1,1,1 on left
20 min jump rope session.
1/13/12
Behind the Neck Barbell Jerks
95-3
135-3
185-3
225-1
225-1
Double Clean and Press (32kg)-4,3,3,3,3
Wide Grip Pull up(20lb)-5,5,5,5,5
-60 seconds between sets
Skin the cat (ring exercise!)
Handstand Negatives (practice)
Tired…feels good!
1/12/12-193.5
Squat day...oh how I love you. Was psyched about this one. Really loving the wide-stance box squats. I feel the added flexibility and hip strength is really helping every other lift, particularly deadlifts.
Wide Stance Squat (no max, just practicing)
135-5
185-5
225-5
250-5
300-7
315-5
-box puts me just about 1/2 inch above parallel when seated. rested as much as I needed to between sets. It helps to drive with the outside of your feet and activate the hips as much as possible. Great movement
Incline Bench (135)-5, (185)-5
Bulgarian Split Squat (double 32kg)-5,5
--felt slight pop in elbow. No pain. Probably from all the locking out and jerks from yesterday. Took it easy.
Standing Calf Raises on 3 inch block (300lb)-8,8,8
Alternating One Arm Swing (36kg)-10 each arm, 3 sets
Great workout today. Very simple and very effective. The 315 squat felt awesome. I can feel my dedication to squatting finally paying off. Swings felt easy.
10-1/2 cup yogurt, 30g protein, 1/2 cup oats
12-P3+BCAAs
2:30-1 cup brown rice, veggies, lean beef, organic poptart (fantastic)
5:00-gluten free almond butter sandwich, 4 strawberries, whey protein shake
8:00-8 egg whites, low fat cheese, big pile of veggies sauteed in coconut oil.
It truly pays to eat the same thing as often as possible. Results are coming faster and faster. I change up little things when needed (lean chicken to lean beef, I know, wild!) and add different spices (Cajun, etc.) The key is to stop looking for a loop hole. No cheat days, no food rewards, just good ol' fashioned eating for results. It will pay off big time and I'm loving the meals. What more could you ask for. New pic coming up next week.
1/11/12-193.8
Weight going down steadily, strength going up at the same rate. love it.
Did a two hour Olympic lifting class and a great school locally (ChikaraSport.com) If you're in the So-Cal area I definitely recommend it.
1/10/12-194
Did a 30 minute workout from MB45 Advanced with double light kettlebells (16kg). Surprisingly brutal!
I'm interested in the concept of how cheat days in one's diet became popular. A few "gurus" starting spouting off science and everyone (myself included) listened. When I did it for a few weeks to check it out a few things became very clear.
1. This was not healthy. Besides the obvious (binging) it should be fairly obvious that eating a shitload of sugar or processed foods isn't smart.
2. It's counter-productive both physically and mentally for a real change.
More on this topic soon, as well:)
1/9/12-194
Worked on bench today
Bench (270)
worked up to 215 for 5 reps.
-slow going with bench, but mainly because I'm not spending too much time on it. Feeling better with the movement.
Chin up (32kg)-6,6,5
Dip (44kg)-8,6,5
-chin ups feel good. so did dips. Love these movements.
Clean (32kg) (L+R)-15,15
Push up-30,30
Alternating Ropes-50,50
Diet was the same as yesterday. The more consistent you can get the better. Writing more about this topic soon.
1/8/12-194.5
Woke up early to for some morning sprints. I'm really looking to work on my speed. A lot of times people get into rigid sprint schedules (30 on/30 off). While I'm all about those type of workouts for getting a lot in a little time, true speed and sprint training should be treated like powerlifting. Rest as long as you need until you're ready for the next rep.
Warmup
-walk around track once
-light run around track
-high knees, cariocas, and light sprints (about 75%)
25 yds-3x
50 yds-3x
75 yds-1x
100 yds-1x
Great workout. Didn't feel too spent. Felt powerful.
10:30-1/2 cup oats, 1/2 cup Fage yogurt, 30g whey
1:45-8 oz sweet potato, 6 oz ground beef, broccoli
8:00-8 egg whites, cup of mixed vegetables sauteed in coconut oil
Saturday-1/7/12-195
Sumo Deadlift (EM: 400) (just chalk, no straps/belt)
55%-225-7
65%-260-7
75%-300-7
Could have done more weight/reps, but when performing a new exercise it’s never wise to take it to the limit right away.
Decline Situp (25lb)-8,8,8
Slow and controlled.
Pistol (28kg)-2,2
I treat these (and all my lifting) as practice. I don’t need to go balls to the wall every time with the pistol.
Plyo Jumps (48in)-6,6
Practiced from farther and farther from box
Double Snatch (24kg)-5x10
Jump rope-5x100
60 seconds
Friday-1/6/12-195.6
Barbell Split Squat Jerk Practice
135-3
165-3
185-3
225-1
First time working with this. Holy crap. Felt amazing getting it overhead. All about confidence (some strength involved, too!). Looking forward to incorporating Olympic lifts into MB8.
Double KB Clean and Press (32kg)-3,3,2,3,2
Ring Pull up-9,9,9,8,8
-60 seconds.
With the limited rest, wasn’t getting more than 3 reps in. This was a killer. Goal is to lift heavier kettlebells so time to double up!
DB Lateral Raise (45lb)-8,7,6
DB Rear Raise (45lb)-9,9,9
Bar Front Fat Grip Raise (+55lb)
Finished with rope sprints.
Thursday-1/5/12-196
Took a break today. Lots going on. Long meditation.
Wednesday-1/4/12
Wide Box Squat
135-5
185-5
245-5
275-6
280-6
Wanted to practice this movement. Feels great. I love the wide position. Gives a little more flexibility.
Front Squat Practice (traditional, not crossed arms)
185-1 (wrists aren’t ready for this)
95-5,5
Back Lunge (165)-5,5
GHR-6,6,6
Standing Barbell Calf Raise (275)-8,8,8
Bike Tabata (why!?!?)
Sean put me on a plan that Is going to kick ass! Can’t wait to see results.
Time for a Progress Pic Day! Haven't done one in awhile. After taking with Sean last night and taking measurements (estimate a 13-14% bodyfat) it's time to drop this down...a lot! Sean has put something together for me that I will be following. I'm very happy with my strength and conditioning levels. All lifts are going up, lifting heavier bells and swinging them longer, and feeling great.
Feeling tight. Abs coming in. Still got extra. A few tweaks will do wonders. (God, I'm white!!)
Bacck feels tight. Shoulders coming in nicely. Heavy snatches and swings paying off nicely with the deadlifts. 500lb deadlift here I come.
It's not just about the upper body. Gotta show a little leg:) Squatting is paying off. Tweak diet to cut the middle down (belly) and we're sound as a pound.
Ok...enough of this. I'll do another one of these in a month. Keeping with the MB45 workouts, MB8 lifting sessions and diet and help from Sean Torbati. All good to go!
Tuesday-1/3/12
Did a 30 minute cardio session from MB45 Advanced. Sweating!
10:00-1/2 cup oats, almond milk, 20g protein
1:30-Chipotle burrito bol (brown rice, chicken, beans, guac, lettuce)
9:00-1/2 cup cottage cheese, ½ cup oats, protein, almond milk
12:00-P3. ½ cup oats, ¼ cup apple sauce
During training: 15g Waxy Maize, 7g protein, 5g BCAA (Experimenting with peri-workout nutrition to see if the research holds anything for me)
48kg Snatches-5 sets of 5 per arm
--rested as much as needed
48kg Alternating Cleans-6 per arm
Sand bag High Pull-6
Sandbag Alternating Shouldering-6 per side
48kg Swing to 1-arm swing-6
-rested about 2-3 minutes between circuits. Performed 3 rounds.
Bench (270)
55%-150-7
65%-175-7
75%-205-8
Chin-up (32kg)-6,5,4
Dip (44kg)-7,4,5
-90 seconds between sets
Hammer Thick Grip Curl (75)-6,6,6 (felt great)
Tri Ext (+80)-6,6,6
1:30-10oz chicken breast, broccoli, cauliflower
4:00-hummus, pita chips
8:00-3 eggs, 6oz chicken, spinach, light beer
Sunday 1/1/12
My goals for 2012:
Squat 400
Deadlift 500
Complete USSS Test with 32kg (201 reps)
30 strict pull-ups
Pistol double 24kgs
Double Press the 48kgs
Free-standing Handstand Pushup
Get below 9% body-fat while maintaining strength. Six packs are great, but only if strength remains.
That’s good…for now :)
Saturrday-12/31/11
Last day of 2011! Let’s make this count…
Deadlifts (455)
Warmup sets
60%-275-30 reps (with straps)
Windmill (32kg)-8,8
One Arm Thick Grip Sledgehammer (20lb)-10, 10
Alternating Swing (32lg)-2x60 seconds
--about 90 seconds between sets
Pistol:
L (32kg)-1,1,1/2 (bringing left leg strength up to right leg)
R(32kg)-1,1 (36)-1…new PR. Very exciting. Love how athletic this movement feels.
Jump rope Kettlebell Circuit
30 sec heavy jump rop/30 sec swing, clean or snatch with 24kg.
10 rounds.
Hello 2012!!!
December 30th: Hig-Rep Pressing
Worked up to Log Clean and Press (Log+15lbs)22 reps
Double Clean and Press (28kgs)-5x5 with Ring Pullups (BW)-5x8 with 60 seconds between sets. This was tough, but excited to be incorporating more kettlebell stuff.
Lateral Raise (20lb)-3x20 with Seated Rear Raise (20lb)-3x20 with 60 seconds between ses. Surprisingly awful.
Clean 36kg-1 up to 7 (left and right) with Sprawl/Push up-7 down to 1....That was a sweat.
December 29th: Boxing Day
I wanted to do a little cardio but wasn't feeling like something too crazy.
five 3 minute rounds on the heavy bag. Worked in some calf raises since I didn't do them yesterday. Worked up from 185 to 225 with the barbell. Was way too spent after squats
Fnished this off with a 10-minute jump rope set. Worked different movements. Good sweat.
December 28th: Squat Day (this was awful!)
High rep squats today. Thank GOD they only happen 1x a month.
Squat (340)
Warmed up with sets of 7.
Final set (205lb)-40 reps. Wanted to cry. Or pass out. One of the two.
Did Workout 2 from MB45 Essentials with a 32kg and 36kg kettlebell. I don’t know what was worse. The squats or this!
Definitely adding in much more kettlebells. Started to then scaled back but now I’m going hard!
Started the party with P3 and a scoop of BCAAs. Felt good throughout workout.
December 27th: Cardio Fun:
Wasn’t feeling a hardcore cardio workout today so decided to scale back. Total workout time was only 16 minutes. More than enough.
Did jump rope intervals with 10 seconds high intensity and 20 seconds slow jumping.
Performed 20 rounds (total of 10 minutes) harder than it looks.
Did three minutes of heavy rope slams (15on/15off)=6 sprints
Another three minutes of heavy sledgehammer (20lb) same as above.
Got a good sweat in.
10:00-cottage cheese, banana, mixed nuts, ½ scoop protein
12:00-1/2 chicken, spinach, low carb bread with almond butter
5:00-scoop of whey
8:00-1 cup egg whites, 2 eggs, 1 oz cheese, large handful spinach.
December 26th: High Rep Day 1
Bench (270)
110-7
135-7
160-22
Reverse Grip Bent Over Row (155)-50
Incline Bench Press (105)-50
BB Curl (lower, upper, full)-70lb-30/30/30
Tri Cable Ext (50lb)-90
One Arm Swing (24kg)-15 sec
One Arm Swing (24kg)-15 sec
Hindu Pushups-15 sec
Rest 15 sec
Completed 10 sets. That got a sweat going!
11-1/2 cup oats, ½ cup cottage cheese, protein, agave
--used a belt for the last two sets. Going to write an article about belts and lifting aids in the very near future. I hate how things in fitness are absolutes. “Never use a belt” “Only use kettlebells” “Never eat carbs after 9pm.” Absolutes are ridiculous.
Shrimp cocktail, salad, 8oz filet, few bites of bread pudding
Deadlifts felt really tough, although I did do some hiking early. I made sure to give myself ½ a day to recover. Still with the numbers put up it puts me right on target for a 455 max. Next week is 85% max so I’ll be preparing for that.
8:00-1/2 chicken (no skin), potatoes, steamed vegetables, light beer
You’re not going to beat your numbers everyday. There are going to be days where you’re going to feel like shit, train like shit, eat like shit, etc. Don’t worry about those days. Just know you’re going to kick ass tomorrow.
December 15th:
Took my Pure Powder about 30 minutes before I performed the MB45 Essentials (Workout 2) with a 24kg kettlebell. Felt great.
December 14th: Leg Strength
Since really working squats, my leg strength has gone through the roof. Coupled with the kettlebells and pistols to round out the flexibility and power, I feel stronger than ever. Today was squat day so I wanted to make the most of it…
Squat (340)
60%-205-5
70%-240-5
80%-275-6 reps
-2 minutes between sets. Squats felt SOLID. Progress is coming along nicely.
Single Leg Deadlift (155lb)-5,5
Wide Stance box Squat.
135-10
185-8
205-8
Started practicing wide stance box squats to work on hip flexibility and leg strength from a different angle. I felt these almost immediately. Loved em.
Check out this video from Louie Simmons on the Wide-Stance Squat
Single Leg Calf Raise (48kg)-3x8 each leg
One Arm Swing (48kg)-4x5 each arm
Hanging Ab Raise (BW)-4x10
Finished with a 10-minute jump rope session.
11:00-P3+BCAA
12:45-Chipotle Burrito (meat, beans, brown rice, lettuce, salsa)
5:00-1/2 cup oats, 1 scoop protein, almond milk
7:00-4oz ground beef, “Paleo” crepe made by a friend to try out. Not bad.
9:30-8 oz chicken, ½ cup beans, 2 slices gluten free bread.
Feeling good. Gonna be sore tomorrow!
December 13th: Rest
One of the hardest things to do is take a day for rest. I love to move and when I can’t or make myself rest I drive myself nuts! I know how necessary a good rest day is, though so what has to be done will be done.
I don’t care if you’re goal is build, lose, or maintain, rest is necessary to help repair all that damage. If you’re not resting, your body will force you to rest one way or another.
Worked on joint mobility and Indian Club work. Felt really great. Spent about 20 minutes in total.
1:00-Chipotle Bowl with Brown rice
5:00-25g whey protein in almond milk
8:00-8oz Filet, 1 cup brown rice
10:00-1/2 cup Fage, 1 scoop egg white protein, 2 oz mixed nuts
December 12th: Another week of fun
Log Bench (260)
60%-155-5
70%-185-5
80%-208-4
Chin up (32kg)-6,5,5
Dip (44kg)-6,5,5
Thick Log Cheat curl) log+thick grips-6,6,6
Incline DB curl (40lb)-5,5,5
Lying Triceps Ext-EZ+70-8,8,8
Hub Plate Pinch (25lb plate)
L-20 sec, 24 sec, 14 sec
R-10 sec,11 sec, 6 sec (wrist is still jacked up from BJJ)
Deadlift felt solid. Pistol is a little behind. I’d like to be pistolin’ the 32 for reps by February.
December 10th: Cardio Day
Heavy Jump rope
Medicine ball Slams
Speed Rope
Burpees
Prowler
-30 on/ 30 off, 5x thru (took 25 minutes)
My lungs were SCREAMING.
December 9th: Squatting Time
Squat (340)
55%-185-5
65%-220-5
75%-255-10
Kettlebell Snatch (40kg)-5,5,5
One Arm Barbell Snatch (135)-5,5
Single Leg Calf Raise (44kg)-12,12,12
One Arm Swing-L-44kg-5x5
One Arm Swing –R-44kg-5x5
Hanging Knee Raise-BW-5x10
It takes a lot at times to hold back a little. I could have done so much more with the kettlebells but I was really working on form and perfecting the movement rather than going balls to the wall.
Practice, Practice, Practice.
December 8th: Cardio Day
Did another circuit from MB45 Essentials. This time with a 20kg. Got a good sweat in.
12:00 Pure Powder
1:45 PM Flame Broiler
5:00-Whey protein in almond milk
7:30-In N Out Cheeseburger and protein-style burger
8:30-1 beer
December 7th: Pressing again.
Log Pres (160)
55%-88-7
65%-104-7
75%-120-3 (something didn’t feel right. Backed off immediately. No pain, but could have been)
Pull up (32kg)-6,5 (Bw)-18
Clean and Push Press w 5 sec negative (40kg)-3x5
BB Push Press (135)-5 (155)-5 (185)-2
Lateral Raise (40lb)-11,11,10
Rear Raise (40lb)-9,9,8
Finished with intervals
Rope: 30 on/30 off
Jump Rope: 30 on /30 off
-10 total sets (5 per exercise)
This was a great lesson. My shoulder was bugging in the beginning so I didn’t push it. It took every bit of me to hold back, but I did and it paid off. I was able to do some other things (push press, etc) and I didn’t injure myself trying to stroke my ego.
December 6th: MB45
Hit the MB45 Essentials workout today with a 24kg. Good times were had by none.
12:00 Pure Powder
2:30-1/2 chicken, spinach salad, nuts, apple
8:00-8 oz steak, large salad,
10:00-1/2 cup FAGE, ½ tbsp agave, granola
December 5th: MB8 baby!
I’m back on MB8 for another 8 weeks. My goal is to really focus on the nutrition portion, dial it in, and drop about 8lbs of fat while maintaining strength and putting some muscle on, too. I know I don’t want to get below 185 (currently at 198), but we’ll see in the next four weeks.
Monthly goal time. Always good to have those in mind. I like to look at what I accomplished last month and then what I want to do in the following month. I break it down week by week, day by day. This is a surefire way to hit targets.
My goal for the month of December is to lean out a little more. Holidays are all about stuffing your face and saying “oh well, it’s the holidays!” Not for me.
Maintain muscle and strength. That is the NUMBER 1 Goal.
Today’s training was fun. A little more cardio based.
10 min kettlebell and heavy club circuit
Picked four stations for 1 minute each. Rested 1 min after and went through twice.
Sledgehammer
Heavy Rope
Corner Barbell Twist
Jump Thru on Rails
Circuit Two (same idea as the first)
Heavy Sledgehammer
Light Jump Rope
Hindu Pushups
Battling Ropes
Finished with 30 seconds med ball slams alternating with 30 seconds med ball throws with a 30lb ball. 3 rounds.
6:00-Apple cider Vinegar
12:00-Pure Powder
1:45-1 cup brown rice, 8 oz chicken and steak teriyaki, mixed veggies, Apple Cider Vinegar
5:00-1 cup almond milk, 1 packet Jay Robb protein
7:00-3 eggs, 8oz chicken, ½ avocado, 1tbsp mixed nuts, 2 tbsp hummus, green drink
10:00-1 beer (it was really good: )
November 30th: Strength Circuits
Strength Circuits. I love these. It’s not the best for developing pure strength in one movement, but it’s a great way to get your heart rate up and get off the treadmill. You pick a weight that’s fairly heavy to you for each exercise and go through a circuit.
Squat-225lb-10
Close Grip Bench-185-6
Wide Pull up-BW-12-15
EZ Bar Triceps Ext-70lb-10
EZ Bar Curl-80lb-10
--3 rounds with 90 seconds between circuits. No rest between sets
Finished with Tabata Battlin’ Ropes.
Tabata is one of those methods that can be used and abused by many trainees. Don’t get me wrong, it’s brutal, but it’s not the be all end all that so many make it out to be. You have to incorporate longer training, less intense cardio and other things to be a well-rounded athlete. Constantly training tabata or just doing intervals may be great for short-term fat loss, but you will burn out. Just remember that you’re in this for the long haul.
12:00 P3
2:00 Brown rice, chicken and steak teriyaki, salad, mixed vegetables
Today starts a week “off.” I say week off, but it’s still gonna be a week of training. I just want to change things up and lower the volume for a week and then get right back on MB8.
12:30: workout from MB45 Essentials with a 32kg bell. Damn. I forgot how hard that workout was!
-front squats, swings, cleans, etc
2:00-Chicken Salad with avocado, asparagus, and an apple. 2 tbsp apple cider vinegar.
5:00-almond milk, Jay Robb Whey
8:00-4 tbsp hummus, 2 oz low fat cheese, 8 oz salmon, 4 oz red wine.
Felt good to work in some more kettlebells. On the next round of MB8 I am going to work on my clean and jerk a little more as well as the snatch. I love the way kettlebells make you feel!
November 27th: The End is only the Beginning
Thus concludes the first wave of MB8. I LOVED it. I have never been on a program (even one I created for myself) that I looked forward too each and every time. (posting pics soon)
Every workout was a challenge to myself. I HAD to beat my numbers every single week and if not I got pissed! So pissed that in 8 weeks it only happened once.
What did I learn from this program?
I learned that momentum is one powerful force. The more strength I gained, the more I wanted to lift. The more fat I lost, the more I wanted to stay true to my nutrition plan. This 8 Week Program has created such a mind shift, a mental transformation, that this is only the beginning.
I have big plans for my training and I don’t plan on stopping now. The best part of this program was that it allowed me to push as hard as I could, but I never felt over-trained. Of course, there were times that I felt tired or just plain lazy, but I was always excited to beat my numbers. It’s all in the numbers.
This doesn’t mean I’m finished with this blog. I will continue to post my training and nutrition because, like I said, there are big plans ahead.
For starters, I am going to be back on MB8 next week. This week I am going through MB45 Essentials and hitting the jump rope pretty hard. Next week I will be incorporating more unconventional training to the plan. I will be sticking with the same big lifts. I’m also going to be incorporating far more grip training.
The next few weeks I’ll be focusing on leaning out a little more. Strength and muscle are always numero uno, but bodyfat needs to go down a little more. I estimate my self around 14% which is too high. My goal for the next 8 weeks is to get down to 10%. 4% loss shouldn’t be too difficult! This also accounts for some muscle gain. The plan is to lose as much fat and maintain or gain as much muscle as possible with fat loss being the ultimate goal.
Why is this important to know? It gives me clarity. It gives me a focus. The same should be done for EVERY SINGLE GOAL.
More fun to come!
November 26th: Last Day of Deadlifts until Next Cycle
Woke up at 3am throwing up. Some food bug went around because I know it wasn’t 3 light beers!
By 10:00 AM I felt better. Came in for my workout.
5:00PM-bite of cake (yes, I am keeping track of even a BITE!)
8:00PM-3 Coors Light, chips and salsa, 6oz carne asada, a few bites of potatoes.
November 24th: Thanksgiving Squats
Today is a big day of eating. So, why not make it a big day of lifting, too?
Squat (320)
40%-128
50%-160
60%-195-50 reps
JELLO. That’s how I felt after this.
Stiff Legged Deadlift (thick grips)-135lb-2x20
Grip was dying!!
Single Leg Calf Raise (24kg)-40,30 per leg.
Pushups with Lifeline bands (2x10)
Ropes: 5x30 seconds.
This workout was AWESOME. I love mixing in the super-high rep with the low and moderate rep work. My body feels ready for anything. Strength is going up, size is going up, waist is going down. All good stuff.
Ate a lot today. ‘Nuff said.
November 23rd: Log Press
I changed my sessions around so that squatting would fall on Thanksgiving. I know I’m going to eat a little more than I should so I might as well make the most of the day’s calories.
Log Clean and Press (150)
40%-60
50%-75
60%-90-25 reps
Pull ups (wide)-5x10 w 30-60 seconds between sets
Straight Bar Shrug (185)-50
Lateral Raise Drop Set (30,25,20,15,10)-15 reps of each
War Machine rear Raise 2x20 with bodyweight
My shoulders were TIGHT after this workout! Loved it though.
November 22nd: Cardio Fun Time
3:00 minutes kettlebell (20kg)-cycled through exercises without putting the bell down
1:00 minute jump rope
-6 rounds non stop.
Finished with a 2 mile run.
This was a fun workout. Got a good sweat and felt nice and loose after my high rep workout yesterday.
This week is the last week of MB8. I am excited to hit the high reps, take a week off and go to unconventional training and then get right back on it.
Log Bench: 240
40%-98lb-5
50%-120lb-4
60%-144lb-24 reps
Reverse grip bent over rows (135)-50
Push ups-10x10 with 15 seconds between sets
Bicep Curl Partials (60lb)-30/30/30
Seated Overhead Tri Ext (65lb)-90
Heavy Club Propeller (35lb)-2:00 minutes
Triceps Rope Ext (35lb)-30
This was a brutal workout that required a ton of cardio. Felt great after though! Probably not tomorrow.
November 20th: Deadlifts Deadlifts Deadlifts.
Was tired and sore from yesterday so I knew today was gonna be fun. Got into the gym early to work on some things and get my mind wrapped around the upcoming workout. Took my P3 about 30 minutes before and then got my journal in order.
A surefire way to see gains (or losses if you’re looking for fat loss) is to not only track what you’re doing, but have a plan of what you’re going to do. Don’t walk into the gym with any question of what’s going to be done. The only thing I would say “ok, you can throw that in there,” is some Unconventional Cardio. Anything strength related must be planned. You know exactly what exercise with what weight with how many reps is going to be done.
Deadlift (440)
65%-286-5
75%-330-3
85%-375-7
-2-3 minutes between sets
Incline Log Bench (Log+65lbs)-8,8,4 (shoulder gave out from BJJ)
Low Rope Cable Row (150)-8,8,8
90 seconds between sets
Pistol Practice
Set 1: 28kg (1L, 1R)
Set 2: 24kg (3L, 3R)
Set 3: 20kg (5L, 5R)
Finished with Tabata Swings (44kg-chest high, 12-13 reps each set)
Deadlifts felt solid. Stopped at 7, but might have been able to squeeze out 8. Still tight from jiujitsu. Pistols felt solid. Worked in the 28kg but probably could have used the 32kg. Still felt solid.
Tabata with swings was awful. Not only was my cardio assaulted, my forearms were hating life, as well. When I was done, I was DONE.
Was planning today to get some Jiu Jitsu in. Felt Great! I hadn’t rolled ina couple of weeks. This just reinvigorated me to get back into it. I can't tell you how important it is to find an activity that taps into your competitive side. I don't care what it is. Softball, basketball, any martial art; they all do the same thing.
Rolled BJJ for 2 hours and finished it off with a 2 mile run. I was a tired little bearcat.
1:00-3 eggs, ½ cup egg whites, 2 slices low fat cheese, apple
4:00-1 cup FAGE yogurt, mixed nuts, egg protein
7:00-chips and bean dip, taco salad (no taco shell)
8:00-2 Miller Lights
November 18th: 2011: Overhead Press
Log Press (150)
65%-98-5
75%-113-3
85%-128-6 Max
-2 min between sets
Ring Pull up (32kg)-6,5.5,4
Trap Bar Shrug (300)-8,8,8
90 seconds between sets
KB Clean and Press Ladder with 36kg
Set 1-
L: 1,2,3,4
R: 1,2,3,2
L: 1,2,3
R: 1,2,2
-rest as needed
Wide Pull-up-(BW)-12,10,10
Dumbbell Lateral Raise (40)-10,10,10
Dumbbell Bent Over Raise (40)-8,8,8
This was as surprisingly brutal workout. Felt great during. I like incorporating the ladders because it allows me to work with some heavier weights but still get in a little volume. I don’t want to overdo it with the ladders by going too many sets in since I’m already working in some shoulder pressing. A couple sets will do for now.
3:00-Chipotle Burrito (double meat, lettuce, rice and beans)
7:00-10oz tilapia, 1 cup brown rice, 1 apple
9:00-16oz Coors Light.
November 17th: Active Recovery Run
Didn’t do a whole lot today in the cardio department. I don’t want to overdue it and lose my very well earned muscle. That didn’t stop me from performing some jump rope sprints. Afterwards though I felt I needed to do something else.
I decided to go for a quick run. It was 2 miles in my Minimus and I felt GREAT. I don’t run regularly (and I don’t plan to start) but a good run will help clear your mind and give you a good sweat. Just don’t overdo it now!
4:00-2oz nuts, 2 slices low fat cheese, 6 oz deli turkey
8:00-Boston Market, ½ chicken, steamed vegetable sides, slice of low carb bread. Michelob Ultra.
I had a little more fat today than I wanted, but I felt good. I wouldn’t have changed anything. My body needed the extra fat today. Tomorrow is low fat/high carb day so I'm sure I'll be fine.
November 16th: Squats
I was disappointed in my squat performance last week so I came in Wednesday with a vengeance. I knew I was going to tear it up. I can’t tell you how important attitude is when it comes to training. I don’t care if you’re trying to hit a certain number of kettlebell jerks, get a better time in your WOD or whatever.
You have to go in with an attitude of “I’m going to F$%^^& do this and ain’t nuthin gonna stop me!!”
Squat (320)
65%-210-5
75%-240-3
85%-275-8
Double Kettlebell Front Squats (32kg)-8,7,7
Double Outside the Leg Swings (36kg)-10,10,10
90 seconds between sets
Romanian Thick Grip Deadlift (with Fat Gripz)-185-5,5,5
Rope Crunch (85lb)-8,8,8 (focused on the contraction. Found it to be a nice balance to the deadlifts even though it wasn’t with that much weight.)
-90 seconds between sets
Standing Single Leg Calf Raise (44kg kettlebell)-10,10,10
I was psyched after the squats! I gave it my all and I got what I wanted. Numbers are going up. Legs are feeling strong as hell. Feeling fantastic.
12:00-HPN P3
1:45-PW 8 oz top sirloin, 1 cup brown rice, 1 cup broccoli, 8 oz pineapple
6:00-8 oz chicken breast, 1 cup brown rice
8:00-2 slices low fat cheese, ½ cup egg whites, bowl of organic raisin bran with 1% organic milk, dried mango (1 oz)
Momentum can either your best friend or your worst enemy. Too many days of a bad thing turn into a downward spiral, but a few days of eating right and tracking calories leads to nothing, but good things!
November 15th: Rest Day
Went through a killer mobility workout (and by killer I mean relaxing).
Check it out here:
2:00-10 oz roast chicken, large salad
4:00-1/2 cup Fage yogurt, Jay Robb whey, mixed nuts (2 oz)
7:00-8oz top sirloin, 2 cups broccoli
10:00-2 slices low fat cheese, 4oz organic deli turkey
Since honing in on my diet tracking, I’ve already felt a difference. I can’t stress the importance of detailed tracking enough. I just can’t!
November 14th: Log Bench Fun
I was looking forward to training today. It was Log Bench Day, another favorite day of the week.
HPN P3 30 minutes before workout.
Log Bench (240)
60%-156-5
70%-180-3
80%-203-Max 4
-2 minutes between sets
Fat Grip Curl (105)-8,8,7
Dip (88lb)-8,7,7
90 seconds between sets
Ring Fly (BW) (feet elevated)-9,8,7
Ring Row (70lb) (feet elevated)-8,8,8
90 seconds between sets
Tri Ext (EZ+70lbs)-6,5
KB Juggle (24kg)-2x2:00 minutes
On this next phase I’ll be incorporating a few more unconventional movements as a part of the strength section of the workout. I’ve really been enjoying this plan and seeing/feeling great results.
Fat loss is an important part of this program, but the most important thing is strength and muscle. Most people get so overly concerned with getting down to crazy lean levels (not talking about competitive bodybuilders) that they mistakenly lose muscle just to get a six pack.
As of this morning I’m still hovering around 198-199. I’ve definitely put muscle on and my strength is improving tremendously. Just like most people, at one point early in my training days I was so focused on fat loss that I didn’t care about what I lost. I got skinny, then gained it back, then skinny, etc. Key word: SKINNY. When someone calls a guy “skinny” it’s like calling a girl a “cow.” So, I hit my wall and I vowed never to look “skinny” again.
Now back to the original point. Fat Loss is important (and still an ongoing goal of mine) BUT not at the expense of muscle and strength. If fat loss happens slowly, it will stay off longer. When fat loss happens FAST, well for the most part, it comes back on lightning fast.
Why are fat loss products running rampant? Because they sell. People don’t buy one fat loss product, or two, but however many it takes. And since they don’t see results, it takes A LOT. That’s a lot of money.
There is no secret. There are no tricks. A friend of mine sent me this quote:
"Do not place hope in finding a secret technique," said Kyuzo Mifune. "Polish the mind through ceaseless training; that is the key to effective techniques."
This applies so perfectly to fitness. It’s a hard pill to swallow for thosewho’ve spent hundreds if not thousands of dollars on programs. The simplicity is mind-boggling and the over complication of it all is staggering.
I’m writing an article on this subject in the very near future.
Until then, focus on training hard, progressing, and tracking everything you eat (even if it’s a big bowl of cinnamon toast crunch)
12:00-HPN P3+10g BCAAs
2:00-PW:10oz chicken breast, 3 oz dried mango, 8 oz pineapple
5:00-8oz brown rice, 4 oz sliced turkey, 2 slices low fat cheese
8-hummus with whole grain crackers, 8oz tilapia, Brussels sprouts
9-small bowl organic raisin bran with ancient grains granola, ½ cup organic milk (1%)
November 13th: Deadlifts!
Deadlift day is one of my favorite days. It’s a day where I know I’m going to feel amazing afterwards, but it takes to ramping up to. You can’t just wake up on deadlift day and jump right in. You have to psyche yourself! You have to get an inner fire burning on high! I can keep saying motivating things, but I’ll stop.
The point is you have to get ready for the physical and mental work ahead.
Pre Workout: P3
Deadlift (440)
60%-265-5
70%-310-5
80%-355-11
Incline Log Bench (log+65)-8,7,7
Low Rope Row (140)-10,10,10
90 seconds between sets
Pistol (20kg)-3,3,3
Box Jump (48in)-with 6lb weight in hand (walked down from box)-5,5,5
90 seconds betweens sets
Deadlift felt AWESOME. I had about 5-10 seconds between reps. It was mini-mental regroup. Worked like a charm. This just set the mood for every other lift of the day. There was no stopping me!
Finished everything with a 15-minute mobility/stretch session. Video being edited and posted soon!
Started with Joint Mobility, worked in some Indian Clubs, moved on to Foam Roller and finished with Loaded Stretching.
Went for a 2 hour walk with the family. A much needed low intensity cardio day after the deadlifts.
9:30-P3+10g BCAA
11:00-30g whey, 1 cup almond milk
1:00-White meat chicken, white rice, teriyaki sauce, handful of chips
2:30-6 oz pineapple, 2oz dried mango
7:00-hummus with crackers, 10 oz chicken, 2 oz brown rice pasta, large salad. ½ cup Fage with banana, granola
I realized the week before that the diet wasn’t going as well as it could be so I changed it this week. Then I realized I wasn’t tracking as well as I should be so Exact measurements are going to be on EVERY single meal. This is a pain in the ass, BUT guarantees results! I don’t know about you, but if someone told me that something was going to be hard but was going to guarantee results I’d be likely to at least try it for awhile. I’ve got two more weeks on this plan and then some slight changes will be happening. Plan, act, assess, repeat.
November 12th: Cardio Fun Day
You can’t get too tied to your workout. I planned on doing some jump rope intervals, but I ran out of time. Had to go to a birthday party for my son. It was at this jump house place in Anaheim Hills. This ended up being an even harder workout than anything I was going to do. Running, jumping, climbing, sliding, carrying my son up and down. It was pretty funny because I was sweating more than a lot of the kids were.
The point is, don’t get too tied to your workouts. If you have kids, I can guarantee you’re plans will get screwed up many times and you won’t be able to get the workout you thought you were going to. The best thing you can do is incorporate them (take them to the park, do some sprints with them, wrestle!) You’d be surprised how much fun you’ll both have and how many calories you’ll burn!
1:30-salami, low fat cheese, nuts 3:00-Carne Asada salad, 2 beers, handful of chips, few bites of dessert 6:00-2 slices low carb bread, almond butter, low carb jam, 2 cups almond milk, 1 scoop Egg White Protein
Kind of a light for eating. Wasn’t very hungry. This doesn’t happen too often so I’ll take advantage!
November 11th: Press day
Another day of presses. This is another movement I’m looking to get much bigger numbers in. My press was left behind earlier in my training days when I focused on the exercises I liked. Well, now I like strong presses.
Log Press (150)
60%-90-5
70%-105-5
80%-120-5
Ring Pull-up (32kg)-5,4 (pull up from bar w/body weight)-16
Trap Shrug (300)-6,6,6
90 seconds between sets
Clean and Press-1,2,3 (l+rx2) 36kg
Lateral Raise-(40)-10,9,9
Prowler Rear Delt Raise Drag w/push (140)-12,12,12
This was a tough workout especially ‘cause I didn’t feel like it. I was tired. Really tired, but I sucked it up and did it anyway and of course, I felt amazing afterwards. My pull-ups are feeling solid. My strength is going up but my numbers are going up too. 16 after a couple of heavy sets felt AWESOME.
Pressing is coming up slowly, but surely. The shoulders are small muscles, which means you’re not going to get big jumps like you will with squat and deadlifts. If you try to push too hard (no pun intended) you’re going to burn out and lose ground with an injury. Keep it slow. Keep it steady.
November 10th: A runnin’ and a sprintin’
Cardio day today. Started with some sprints on the jump rope. If there was ever an exercise more powerful in stripping bodyfat and strengthening the whole body (less kettlebells, course) it’s gotta be the jump rope. Such a great tool for strength, conditioning, coordination, and you can do it anywhere. Not to mention it’s dirt cheap!
Started with 10 minutes (15 sec sprints/15-20 sec rest)-Much more brutal than it seems.
Went for a run/jog/sprint with a friend. Sprinted for 15 second intervals and walked for 30-45 seconds. Did 10 sprints and then finished with a mile jog.
11:30-Fage yogurt, ½ scoop protein, nuts, low fat cheese
I’ve said it a million times before (maybe not a million) but the only good plan is the plan that works for you. If you can’t stick to it then forget about it. You have to be able to make it work for you! Don’t know how many times I’m going to say it but I’m sure I’ll say it again.
November 9th: Squattin’
Time for another day of squats. It’s funny how when you have a goal in mind there is very little that can stop you. Assuming that goal is powerful. I am determined to get my squat numbers up and build leg strength. No better way than squats and pistols.
Pre Workout P3 about 20 minutes before:
Squat (320)
60%-185-5
70%-225-5
80%-260-6 reps
Front Squat (32kg)-6,6,6
Double Outside the Leg Swings (36kg)-8,8,8
90 seconds between sets
Romanian Deadlift (275)-5,5,5
Single Leg Standing Calf Raise (44kg)-8,8,8
90 seconds between sets
I love the idea of constantly hitting bigger numbers. Not with the intention of competing in a World’s Strongest Man competition, but just for personal satisfaction. It’s amazing what it does to you to hit weights you’ve never done before be it with kettlebells, barbells, dumbbells, or whatever. Hitting bigger weights is the best thing you can do for your confidence and for your fat loss goals. Check out this article from Charles Poliquin about Fat Loss and Strength gains.
Another thing I’m changing is I’m going to incorporate the Fat Gripz for more exercises, specifically the Romanian Dead Lift and even pull ups. Grip strength is one of the most important things for me. A stronger grip is the ultimate functional tool!
November 7th: From Bars to Logs
So I decided to change up the bench to a log bench press. I like the fact that it keeps my hands in a neutral position and if I can’t get it into position, then it ain’t being lifted.
Log Bench (Est 240lb max)
60%-144-5
70%-168-5
80%-192-7 (hot damn, that was hard. The neutral position gave it a different feel putting more emphasis on the chest and less on the shoulders.)
Fat Grip Curl (105)-7,7,6
Bar Dip (88lb)-7,6,6
-90 seconds between sets
Ring Fly (feet elevated, rings almost to ground)-7,7,7
Ring Row (feet elevated)-70lb-7,7,7
60 seconds between sets
Reverse Cable Curl-50-10, 60-8,8
EZ Bar Triceps Extension (EZ+60)-8,8,8
-60 seconds between sets
Finished with a few sets of swings and light juggling with a 16kg bell.
Always fun to get some arm work in.
Progress Pic as of 11/7
This is why pictures are such a great indicator of progress. I can see that
I'm getting denser as I go through this plan. I can also see the little bit of
damage from the weekend:) Snatched the 106lb bell multiple times easily
and all my lifts are going up. Hmmm...could this be progress???
Pre: HPN P3, 10g BCAA
Post: 1 cup white rice, 8oz tuna, large iced coffee
How long does it take to build a body to it’s ultimate potential? As long as it takes. There’s an obsession with putting a time limit (8 weeks, 12 weeks, etc) to a “transformation.” While the program I’m on is 8 weeks, this is only the beginning and that’s the way I’ve viewed it from the beginning.
There is no time limit on improvement and progression. It’s an ongoing thing. The methods may change, but improvement is never-ending. A body transformation is much more than a physical thing. It is far more mental than most think. You have to completely change the way you used to do something. Habits die hard. Just remember that goes for good ones too.
November 6th: Another Day of Deads
Even with the time change I was dying this morning. Didn’t feel like doing anything. Didn’t feel like lifting. Just felt like lying in bed. It was a long week and I was starting to feel it. Nonetheless, I dragged myself out of bed (about 3 hours after waking) and got my A$$ into MBody Strength.
Worked online for a few and then made my way into the gym.
I took my P3 and waited for it to hit my veins. Once it did I was raring to go.
Started off with Deadlifts (420 max).
55%-230-7
65%-275-7
75%-315-busted out 15 reps. Yeah, my max is not 420. This was brutal! I gave myself 5 seconds between reps. I wasn’t going to stop anywhere short of 15. That was the goal. IT WAS GOING TO HAPPEN!
Double outside the leg clean: 40kg bells-5,5,5
Incline Log Press (log+65)-6, +60-8,6
-rested 90 seconds between sets
Rope Low Cable Row (120)-10,10,10
Pistol (16kg)-5,5,5
-rested 90 seconds between sets
This was one BRUTAL workout. I was planning to do a little Unconventional Cardio after, but I was lucky to be walking.
Had 10g of BCAA and was on my way. This was one of my most inspiring workouts because I didn’t even feel like training, yet I killed it (which can happen from time to time.) It’s not always about “feeling” it. Feelings can lead you astray. You are not your feelings. You have control over your feelings. This goes for your diet as well. When someone says “I feel like it.” Ok. Now what? Does that mean you have to have it?
NO!
Just remember that you are in control of your feelings. Your feelings do not dictate how you act. You do.
12:45-Thai chicken satay, peanut sauce, brown rice, frozen yogurt
5:00-eggs, French toast (homemade), turkey sausage
8:00-beer, pad thai with extra chicken. Lovely.
November 5th: Morning Bootcamp
Decided to work in with my Saturday morning class, which was a blast. We had big turn out and it allowed me to get my workout in first thing in the morning.
Did 2-15 minute non-stop kettlebell and bodyweight circuits (similar to MB45 Essentials). I only used a 20kg, but the goal was to not put the bell down.
We finished with Tabata sprints with heavy jump ropes. That was awful.
Today was a low carb day (and much better than yesterday)
12:30-chicken sautéed with spinach and bacon (unreal)
3:00-handful mixed nuts
6:00-3 eggs, chicken, spinach, 2 beers. (was jonesing for one, or two)
Focus became my main topic of interest to discuss. Having focus is so crucial. Having a goal is important, of course, but FOCUS will get you there. It’s what keeps you on track. Without it, good luck (with TONS of sarcasm).
November 4th: Pressin’ Time
Been really working my overhead press. Changed up my press day to include a little more pressing.
Pre Workout HPN (P3) + 10g BCAA
Log Press (150lb MAX)
55%-88-7
65%-98-7
75%-113-10
--2 minutes between sets. First two were easy. Last one wasn’t fun.
Ring Pullup-(32kg)-4,3, (BW)-15
Trap Bar Shrug (275)-10,10,10
-60 seconds between sets
Clean and Press Ladder (36kg)-1,2,3x2
(Felt good. Used a Mike Mahler approach to pressing. Very power-lifting-esque.)
Lateral Raise (40)-8,8,8
Straight Arm Pull-down (60)-12, (70)-8,6
-60 seconds between sets
Tough day. Both in the gym and out.
Diet wasn’t too clean. Lost focus which will definitely happen time to time. You have to expect it and learn to deal with it. It’s not the end of the world if you f up your diet for a day or two. It IS the end of the world when it happens week after week after week.
Cest la vie, when in Rome, and all that jazz. On to tomorrow.
November 3rd: Fighter Training
I planned to workout with my fighters today, which was a blast. Always fun to train with others to help you push yourself to your max. This is why training with a buddy or trainer will always help you train harder than you would train yourself. This isn't true for many people, but for the vast majority it will do nothing but help to have a partner in crime. No matter what you're training for you can use the help. Even if it's a good ol' fashioned transformation:)
1:30-12 oz chicken breast, 4 oz avocado, olive oil, red onions, 2 cups spinach, F1 Multi
2:45-Pure Powder
3:00-Trained
4:00-30g whey, 8 oz almond milk
5:00-mixed nuts, ½ slice cheese, 1 slice salami
7:00-AMAZING turkey burger from Slaters 50/50 here in Anaheim Hills, Ca. This thing was a beast!
9:30-1 oz mixed nuts, F1 Multi
Started the session with complexes with a 95lb bar
Deadlift
Row
Clean
Snatch
Push Press
Back Squat
Good Morning
-finished with plank
--20 seconds per exercise (except plank)-3 rounds.
20 sets of 20 double unders
Medicine ball circuit with the 35lb ball
-slams
-throws
-wall throws
This was a brutal workout!
November 2nd: Another day of Squats
Squat (based on a 320 max)
555-175-7
65%-210-7
75%-240-11 (seeing stars)
I love squats. There are very few exercises that make you feel as powerful as the squat. If you hate squats, do them anyway! You will learn to love how it feels. Start with KB or DB goblet squats and work your way up. Squatting doesn't hurt your knees and back. Bad squatting hurts your knees and back.
Double KB Front Squat (32kg)-5,4,4
Double Outside the Leg Swings (32kg)-10,10,10
-90 seconds between sets
RDL (w/straps)-(270)-6,6,6
Standing Calf Raise (88lb KB)-8,8,8
-90 seconds between sets
Finished with this awesome unconventional cardio circuit
2:00-1 cup FAGE nonfat yogurt, 15g protein, medium banana, F1 Multi3:00-HPN P3
5:00-2 servings golden grahams, Flame Broiler beef with white rice bowl
9:00-12 oz chicken breast, 8oz potatoes with ketchup, large salad, pita chips with hummus, F1 Multi
November 1st: Much needed Rest
I was planning this as a rest day because it had been since last week since I took time off. I cannot stress the importance of taking rest days. Over-training WILL happen if you like to workout. You’ll train and train and train and suddenly you feel like shit and don’t know why.
On rest days do some mobility work. Aim to complete a 15-20 minute routine where you hit every body part. These feel amazing after.
Indian clubs are also a staple of my rest days. My shoulders feel ready to go after a mere five minutes with these bad boys. An Indian club workout does not need to be super complicated. A simple routine like this one can do wonders:
Foam rolling will also happen on my rest days. Loosens up the back, hamstrings and hips better than anything!
1:00-Low Carb bread with almond butter, ½ scoop of casein and low carb jam. Makes for an amazing low carb Almond butter sandwich
3:00-4 oz smoked salmon, 6oz cottage cheese
8:30-8oz chicken breast with 2 cups steamed broccoli
11:00-3 eggs, cheese, ham, mixed nuts (not together)
October 31st: Halloween Candy
Today starts the second cycle of MB8. I’m feeling stronger, leaner, and faster. Like a freakin’ athlete should!
Pre-Workout: HPN P3
Bench (based on a 255 max)
55%-140-7
65%-165-7
75%-190-8 (failed on the ninth)
Fat Grip Curls (105)-6,5,5
Bar Dip (88lb KB)-6,5,5
-90 seconds between
Ring Fly (feet elevated, body parallel to the ground)-6,6,6
Ring Row (feet elevated, body parallel to the ground)-(55lb)-11,9,9
-60 seconds between
Rope curl (70lb)-6,6,6
Triceps Ext with Lat involvement (EZ bar +55)-8,8,8
-30 seconds between
Finished with a circuit involving bike sprints, jump rope, and MB45 Essentials (about 15 minutes worth) with a 20kg bell.
Solid workout today. High carb days are also fun:)
2:00-Chicken, sweet potato
4:00-HPN P3
5:00-Train
7:00-Ground beef, rice, raisins (sounds gross but it wasn’t bad), handful of M’Ms. (I love me the peanut ones)
10:00-Protein shake with casein
October 29th: Stadium Saturday
Stadiums were a blast, as usual. After about 30 minutes we moved on to the field. 6 sets of 50-yard sprints
9:00-Pure Powder Pre Workout Supp
10:30-BCAA
1:00- Large chicken salad, raw cashews, coffee with light milk
The key takeaway here is that as long as you get your macros, the meals are not as important. This gives you an amazing amount of freedom. Of course, there is discipline involved (and lots of it) but it’s not the typical change your body way of chicken and broccoli for six meals a day.
Here’s a before and after of Sean (about the same time frame.) He’s a little flexed in the second while the first not much, but you can absolutely see the difference. Plus, his strength is going up! Can’t beat that with a stick.
Till next time.
October 28th: Friday Boulder Shoulder Day
Today was de-load day for Military Press. Meant higher reps which I hate when it comes to shoulders, but what has to be done has to be done.
Log Press: I definitely overestimated my max with this. I had it at 165 but it’s more at about150.
40%-5 (58lb)
50%-5 (72lb)
60% -16 (88lb)-harder than I thought it would be but that’s my own damn fault for practicing handstands all day yesterday!
Ring Pull ups (32kg)-4, (BW)-15
Incline Barbell Shrug (265)-8 (225)-20
Lateral Raise (40lb)-6 (30lb)-20
Double Clean and Jerk (16kg)-2 sets of 2:00 minutes with 1:00 minute rest. My hat goes off to all those Kettlebell Sportsters out there.
Finished with Tabata Ropes (double slams, alternating waves, side waves, etc)
This was a surprisingly fun session. My pull-ups are going up. My pressing is getting better (which has always lagged) and my cardio is awesome. I can’t WAIT for this next cycle.
What’s funny is I’ve never been so consistent with tracking, my plan, my diet, etc. Here’s the secret:
You don’t think yourself into a new way of acting, you act yourself into a way of thinking.
IT’S AS SIMPLE AS THAT.
So many people look for the “perfect plan” and while I’ve written extensively about this it bears repeating. There is no perfect training or diet plan. There is only the plan that you can follow. I’ve tried many. I happen to enjoy this one A LOT. It quenches my thirst for strength as well as my quest for better conditioning for Jiu Jitsu and any sport I attempt. Not to mention body comp.
Progress Pics from 3 weeks ago while enjoying Yogurtland and Cinnamon Toast Crunch. Not bad for3 weeks.
8:00-1 cup white rice, 8oz pork chop, salad, Maduros (fried bananas Cuban-style), 3 bites Tres Leches cake (amazing)
11:00-3/4 cup brown rice, 3oz beef
The weekend is now upon us. Good luck my friends. Stay focused!
October 27th: Thursday
Today was my anniversary with my wife. What does this mean? It means a nice dinner with lots of alcohol, dessert, and feeling like shit.
Not this time!
I planned for my meal which fell on a low carb day. That meant steak, which is fine by me. Had a quick lunch, and then hit the cardio which KICKED MY ASS.
4:00 minutes at each station. 15sec sprint/15 sec rest
Station 1: Battlin’ ropes (alternated between double waves, alternating waves, etc)
Station 2: Prowler. I FREAKING love this thing.
Station 3: Jump Rope (If you don’t jump rope, START)
Station 4: Spin Bike.
Finished all this fun, trained my fighters and then headed home. I was starving and there were a ton of cookies left. I let them be. Today was not a carb day! The point of this “diet” is to allow yourself everything, but you still need the discipline to eat it on the right day/time.
Dinner was a place called the Beachcomber in Newport Beach. Again, the old Marcus would have said to hell with the diet, it’s a “special” day. Special days started happening a lot…
I started dinner with a couple of Amstel Lights. If you can’t have beer on a program then what’s the point?
Then moved into a steak, shrimp combo with a chimichurri citrus sauce. I then opted out of the potatoes for extra veggies. This was a special occasion, but why would I “reward” myself with food? I’ll reward myself by enjoying time with my beautiful wife! If it was post workout, carb day or if I was where I wanted to be in my body comp then I might have been more lenient, but none of those are the case.
Finished with a trip to Sprinkles cupcakes (Damn you, Samantha) where I had to remind myself repeatedly of my goals. She even asked if I wanted a bite and I said nay. I think I deserve a Nobel Peace Prize.
Since my macros were well under I planned a low carb peanut butter sandwich when I got home, which is my new favorite meal. It’s got a ton of protein and only about 24g carbs. Perfect.
12:00PM-1 cup FAGE yogurt, 2 scoops Biochem, ¼ cup coconut milk
2:30PM-Pure Powder (why my intensity was so high!)
4:30PM-2 tbsp almond butter
6:00PM-2 Amstel Lights, 6 oz skirt steak, 4 oz shrimp, tons of veggies
8:00PM- 2 slices Mahlers California Bread, 1 tbsp Almond butter, 1 tbsp organic peanut butter, ½ tbsp low carb jam, ½ scoop casein protein (all mixed together)-Tastes awesome!
Till next time
October 26th: Wednesday
Today was as minimalist as it gets. Squat day, high rep day, gonna be a fun day.
Based on a 300lb or so max my numbers felt small
40%-125-5
50%-155-5
60%-185 for max. I hit 40 and the only reason I stopped is because I was starting to gas and would have probably put my back in danger even with the light weight if I was gasping for air.
By the time I was finished I was gasping for air. Is it sick that I love that feeling? Is it?!
I decided I was almost about finished physically so I went for kettlebell swings; 48kg for 20 sets of 10 with 20 sec between them. This felt like a good idea at the time, but by set 12 I was starting to hurt. I almost wussed out and went to sets of 5 or bumped up the rest time, but that really wasn’t an option. It was my mind playing tricks on me.
That’s going to happen. There are going to be times when you’ll say “ok, that was enough.” That is your mind protecting you from pain. Pain is inevitable. Suffering is optional. You have to go through it. It’s the ONLY thing that will can change a human inside and out. To endure the uncomfortable feelings that come with intensity, growth, and progress.
WHEN you can endure that on a regular and consistent basis is when you are truly transforming. Not a lame 12 week transformation, but a transformation for life. A transformation that will extend beyond getting a six pack. Trust me. It will happen without a doubt.
12:30PM-8oz sweet potato, 10oz chicken breast, lettuce, 3tbsp organic ketchup (on the potato, not the lettuce)
3:30-HPN P(3)
5:00-8oz chicken breast
6:30-2 bowls cinnamon toast crunch with almond milk
8:00-Flamebroiler Beef with Brown Rice Bowl.
9:00-small cookie, protein shake (My wife makes the best damn baked goods.)
October 25th: Tuesday
Cardio day. Took me all day to get motivated. FINALLY got to it around 5:30 PM. Took my Pure Powder 30 min prior. That hit the spot.
Worked in with my 5:30 class. Lot’s of jump rope and kettlebells. Good times were had by most?
12:30PM-chicken leg, thigh, wind (no skin), 2 slices low carb bread (6g per piece), 2 tbsp almond butter, 1 cup broccoli
4:45PM- HPN Pure Powder
6:30PM- ½ cup cottage cheese, 2 scoops Biochem, ¼ cup coconut milk
8:45PM-6oz chicken breast, 1 cup steamed broccoli
11:00-2 slices low carb bread, high protein peanut butter (2 tbsp almond butter, ½ scoop Casein, 2 tbsp Fage yogurt)
Had a great meeting regarding the MB8 eBook and program with Sean Torbati of HPN. So stoked at how this is going. More to come!
October 24th: Monday
Today was the first de-load, high rep week. This begins the 4th week of the plan so I’m almost ½ way done.
12:00 PM-HPNP(3) + 10g BCAA
12:45 Bench Day
40%-95lb-5 (not even warmup weight)
50%-125lb-5 (not even close)
60%-145lb-hit it hard to get 25 reps. Basically till my arms were going to fall off
Another great workout. It’s amazing looking back through the workouts and seeing the progression. That’s my favorite part of this. Tracking!!! So crucial.
October 23rd: Sunday
Woke up excited…it’s DEADLIFT day! Happy Deadlift day everyone.
Today, my back was a little tight from Jiu Jitsu, but I wanted to kill it anyway.
295-7 (easy)
340-5 (getting warmer)
385-3 (disappointed. I feel like I should have gotten at least 6 but back started to tighten. Train smart, not just hard.
2:00 min between sets
Double OL Leg Clean (36kg)-7,7,7
Log Incline Bench (Log+55)-8,8,8
90 sec between sets
Fat Grip One Arm Corner Row (50lb)-6-8each arm
Pistol (16kg)-4,4,4 each leg. First time pistol’n in over 6 months. Felt alright.
11:00-HPN P(3)+10G BCAA
12:30PM-(Post Workout) 6oz chicken (dark meat, no skin), 5 oz sweet potato, ketchup, 2 bowls cinnamon toast crunch with non fat almond milk
6:00-3 slices pizza (no cheese) topped with 10 oz chicken breast sautéed in homemade BBQ sauce (ketchup, honey, water)
8:00 PM-4 oz red wine
Great weekend.
October 22nd: Saturday
Today was a cardio
TESTIMONIALS
This is something you owe it to yourself to try! I’m writing this testimonial on behalf of Marcus Martinez and Kettle Bell training. I am currently a ... (more) Linda Varga - Anaheim, CA
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