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Thursday, February 18, 2010

Wow, I have some work to do

Workout yesterday, general weakness in the press..

Monday, February 15, 2010

How to succeed in life

Make these burgers! Probably one of the best things I've eaten in a long while. Loaded with calories especially coming from fat. not quite the best for those looking to lose bodyfat. For me on the otherhand, looking for quality fuels to power my training its great.

1lb grassfed organic beef
1lb organic venison
Feta Cheese
1 organic apple
organic mushrooms
1 organic onion

Mix these all up and fry them in hamburger patties (fry them in bacon fat if you have a fat tooth like me).

Once they were completed I put organic grass fed cheddar cheese on top, goat cheese, and organic avocado on top!

If that wasn't enough I completed the burger with friend organic cage free eggs on top.

WOW! Amazing

Butt workout today

Not a great training session today. Late night in Atlantic City on saturday night and early day sunday morning and monday morning. Back felt squirrelly. Got through it. Felt like butt during and after the whole thing. Fun weekend though

Bootcamp 2/15/10
Static stretch and foam roll
Dynamic Warmup with jump ropes

Globe Jumps 5 x 30sec. work 15 sec. rest

Standing Band Row/Lateral Lunge + touch @50lbs/SB Walkout + 3 pushups
45sec. work 15 sec rest 3 rounds

SB 1 leg Hip Extension + knee flexion/Dead Bug/Band X-walk
30sec. work 15 sec. rest 3 rounds

Saturday, February 13, 2010

Let's get it poppin partner

Sweet Potato Fries and Roasted Brussel Sprouts.

The stuff of champions.

2/13/2010 training

Foam Rolling
Rolled out gastro/soleus/peroneals with a baseball
Ankle Mobility

Low to High Cable Chop w/rotary lunge 3 x 10/side
Goblet Squat 3 x 10 @ 120lbs
1h Ring Row w/rotation 3 x 6/side
Cable Punch Press 3 x 10/side

19" Axle Deadlift Max Triple @ 265, 355, 435, 485, 525lbs x 2
Box Jumps 48" x 3, 50" x 3, 53" x 3, 55" x 1

Water Filled Swiss Ball Overhead Lunges 2 x 5/side
Cable 1h High Row Lunge Stance 3 x 10/side

1leg swiss ball Jack Knife x 8-10/side
MB Rotary Lunge + Overhead Press @ 40, 60lbs x 8-12

Strength is coming back around. Axle feels solid. I know I'll be pulling some even bigger stuff with a belt. This is child's play. Need to work on my overhead pressing and axle cleaning.

Thursday, February 11, 2010

gymnastics training

Did a lil bit of gymnastics training today. I really enjoy this stuff.

Also did some Maltese pushups and more muscle-ups/pullups not shown

Wednesday, February 10, 2010

Pimp my pantry

Now for the cabinets and what lurks behind...

Alright Alright, the good stuff

Organic Figs, Prunes, Raisins, Cranberries
Organic Fair Trade coffee - 99% of non organic coffee products contain carcinogenic substances!
Organic Dark Chocolate
Organic Raw Walnuts
Organic Quinoa
Organic Sweet Potatoes
Organic Peanut Butter
Organic Amaranth (I think that's how you spell it?)
Organic Coconut Oil
Organic Cocoa Powder
Sea Salt

And the dark side...
Trail Mix with M and M's and other sugary temptations
Old rancid nuts - need to use these before they spoil
Canned tomatoes (the inside of the can comes off into your food, nothing healthy about eating bits of metal and teflon)
Planter's honey roasted nuts - roasted nuts tend to be less nutritious then raw and as a result of roasting the fats in these nuts tend to be rancid as well. Not to mention the sugar encrusting the outsides doesn't round out this item as an allstar.

Well, like John Berardi says, throw out the crap and you won't eat it later!

Pimp my fridge

Whats up guys. I had an idea when I opened my fridge up today and snapped some pictures. I wanted to give you an idea what I eat and to help myself find out what I need to throw out. So let's see what we've got - starting with the good stuff

Organic cage free eggs
Organic Soups
Organic Butter
Organic Half and Half
Organic Hummus
Organic vegetables - peppers, brussel sprouts, broccoli, carrots, spinach
Organic yogurt
Organic grass fed cheese
Organic Butter
Fish oil and cod liver oil
Vegetable and Fruit supplements
Organic Peanut Butter
Organic Marinara sauce
Organic kidney beans
Organic Apples
Different spices including curry and enchilada sauces ole!

Now the sinful list!
Barbecue sauce
Beer! - left over from making black and tans with guinness mmm...
Champagne! Party time!
White wine - my girlfriend's I swear.
Bailey's - Car Bombs anyone?
Old rotting food - found some old hummus and mayo I made god knows how long ago.
Sugar Laden Jams

So a good mix of good and bad stuff. Now that I see the crud thats in the fridge I can effectively get rid of the crap (through consumption of all alcoholic beverages). Kidding aside this was a pretty good exercise to try and eliminate the crap. I like to tell my clients that if a given food is inside of your home, it will eventually be consumed, so throw it out.

Tuesday, February 9, 2010

Training 2/9/10

Hey all. Heres a vid from training today. Getting back into push press and as always I suck butt at front squats

Some more good eats!

This is what you do with a freezer full of Deer!

I took the deer roast and stuffed it up with garlic. Then I fried the sides and threw that in a crock pot.

Now I diced up three onions and a few tomatoes and threw them into the pot. Topped it off with some water and spices.

Voila! I'll eat this with a few variations for the next week.

Monday, February 8, 2010

2/8/2010 training

Trained with my boot campers this morning like every other mon. wed. fri.

Foam Roll
Static Stretch

Walking Warmup + Running Drills

Band alternating 1-h row/Burpee + jump and overhead clap/Pushup 3 rounds
45 sec. work 15 sec. rest - was getting between 22 and 25 burpees per round

Band Alternating Incline Press/Split Jump/Renegade row (15lbs) 3 rounds
45 sec. work 15 sec. rest - was getting between 60 and 70 split jumps(alternating lunge jumps) per round

My conditioning is getting to a whole new level. Really pumped to whoop up at the upcoming crossfit comp. Looking to qualify for the regions.

Old Vid. of me 495lbs 15" rack deadlift vs. mini bands

Sunday, February 7, 2010

Where my food resides!

I believe using sugar from time to time is far safer then using artificial sweeteners. If you follow proper eating habits with 90% compliancy you'll reach your goals and be able to eat stuff you normally wouldn't be able to from time to time.

I made an album on flickr where I can post all of my food pics.

As you can see I love Trader Joe's

2/6/2010 training

Static Stretch hips, hamstrings, glutes, Thoracic Spine and ankles mobs

1a. KB Swing 71lbs 3 x 15/side
1b. Squat to Row - Jump Stretch Strong band 3 x 15
1c. Ring L-Sit to Handstand pushup 3 x 3-4

2a. Ring Muscle Up 3 x 5
2b. 18" Axle Deadlift 3 x 5 @ 345, 435, 455 - not too tough - more in tank - no belt

3a. BB Overhead Walking Lunge 2 x 5/side @95lbs
3b. Log Viper Press 155 x 8, 8

4a. Swiss Ball Rollout 4 x 5
4b. Incline Bench Cuban Press 3 x 10 @10lbs

Wanted to start adding in some axle deads in preparation for maybe doing Viking Fest Strongman Comp in mid March. They have an 18" axle dead for reps @ 545lbs. Shouldn't be a problem with a belt and some practice.

Wednesday, February 3, 2010

Today's workout

Went skiing over the weekend with my father, grandfather, uncle and 5 cousins. Was probably the most fun weekend I've had in a long time. Skiing is so much fun.

Alright alright,

Foam Roll
Static Stretch
Jump Rope Warmup

10 explosive pushups/10 band pullaparts 3 sets

70lb DB Walking Lunge/42" box jump/Band Squat to Row
4 sets - 45 sec. work 15 sec. rest

Plank on Ball Medley 2x
Rollout x 20 sec.
Knee to Elbow x 20 sec.
Marching x 20 sec.
Plank x 20 sec.

Stability ball Blackburns 2 x 50sec.

Tuesday, February 2, 2010

Solid Training day

Finally a nice heavy workout, first in a while

Good eats

Ooo La La


I made this in bulk

Here's what I used:

Coconut oil for frying
2 organic onions
Can of green chilis
1lb Ground Venison
3 cans of organic black, red and yellow beans
1 cup organic quinoa
1/2 Organic Avocado
1 blot salsa
1 blot organic sour cream
Taco Spices

Later I put friend over easy eggs and grated organic grass fed cheese over top to spice it up!

Tip: Cook in bulk to save time.


Monday, February 1, 2010

Foam Roll
Static Stretch
Mobility drills
Running Drills

Burpee + jump/Renegade row + pushup/Ladder drills
50 sec on 10 sec off 3 sets

SB Rollout/DB 1-h Swing/Ladder Drills
50 sec on 10 sec off 3 sets

Dead Bug 4 x 30sec.