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Friday, July 29, 2011

In honor of the NFL combine, 225 lb push jerk for reps.

It's been a while so I thought I'd throw in some multimedia. Haven't done Db press in a few months because I lost the other DB handle!


Dynamic warmup + shoulder prehab and plyos

Axle Push Jerk from the rack
85 x 5
125 x 5
175 x 3
215 x 3
245 x 3
220 x 17 - PR, reps are getting high.

Axle Push Press - no belt
135 x 8
175 x 8
195 x 6 - woo i was pooped

Ring Dips 3 x 6-8
Tricep extensions

DB lateral raises
Ab saw

Rosie for life


Dynamic warmup

Sand Bag
220lb x 5 shoulders in 60 seconds
300lb x 46" over bar - really happy with this

Tire + Sand bag medley
750 x 5, 220 bag x 5 shoulders - nice and tough

Farmers walk (should have done these first...)
100lbs/hand x 50'
200 x 50'
250 x 50'
300 x 30' - grip and low back was shot. Also sweaty and my grip isn't where it was.

Sled Drag
500lbs x 150' x 2 sets

My curser is not working now and I'm getting confused. Been eatinga beefcake shake every day, about 3k calories there as well as a lunch and dinner with meat and vegetables

Friday, July 22, 2011

Not too hot today

Ya brother, if you ain't training here, that's what you're missing.

bit of a lost cause today with the weather. Couldn't grip the log cause i was sweating too bad. Decided to bag it and move on.

Dynamic warmup/plyos/shoulder prehab

log misfortune

Incline axle press
125 x 8
175 x 8
200 x 8
220 x 6
240 x 4 - PR I guess. Usually beat after the log press and do terrible here.

Ring Pushups 5 x 8-10


Food today was beefcake shakes, big salad for lunch. Ate some bananas, ground beef spinach and onions afters. Sure to have some more delicious later tonight. Weight is looking good!

Wednesday, July 20, 2011


Been having awesome training lately. Must be all of the olive oil I'm drinking, mmmmmmmm!!! My back was bugging me from yoke last week. Strange occurence being that my back is usually fine from Yoke. It is still bugging me but slowly getting better. I was unsure whether or not I'm be able to deadlift today. Go figure i hit an all time best.


Dynamic Warmup

plyos + hip/spine/abdominal prehab

Deadlifts - back wasn't feeling up to doing reps so I kept to singles. My grip has been sucking lately so i stopped using straps.
135 x 5
225 x 5
315 x 3
405 x 3 - belt on. not taking chances yet.
475 x 1
525 x 1
555 x 1 - 20lb PR
575 x 1 - 40lb PR - pretty pumped about this!

Weighted ring pullups 4 x 4-6 @ BW tp 25lbs
Cable Rope Bicep curls 3 x 6-10

Rope Rack Climbs 3 x 6-8
Incline Bench "Y"s 3 x 10-15

Band resisted Mountain climbers 2 x 10-15 - started bugging my back, time to call it.

7:00 - Beef cake shake

Salad w/veggies blue berries olive oil dressing
salmon with herbs and olive oil

5:00 - More beefcake shake

6:30 - Lots of water - its hot outside

8:00 - last of the beefy shake
1 chicken breast
2 potato
2 bananas

Coconut oil

Monday, July 18, 2011

Allllll the way Turnt Up!

Crank it to the max.

Had a great day today training, after a pretty poor showing last week. My back is feeling much better and held up very well today.

I have to say. I've been training everyday next to alpacas that choose to defecate everyday day right next to where we train. Its about 230 degrees out everyday. We have a bunch of very dedicated people training (thanks Matt, Greg and Nick) day in and day out. We turn the music loud, and encourage each other. We've turned one of what would have been one of the worst situations into a great one. I don't know if I'll ever be able to go back to a normal gym.


Dynamic Warmup, Plyos and shoulder prehab

Axle Push Jerk from the rack
85 x 5
125 x 5
175 x 5 - belt on - didn't want to risk my back at all today.
215 x 3
265 x 3 - felt light, good feeling
290 x 3 - PR. Big new best. Felt great. Had a mild sense of euphoria for the rest of the day because of this (probably from holding my breath and the lack of oxygen to my brain, heh)

Axle Push Press - belt on for safety. I like to do these beltless usually to strengthen the spine and core musculature. Not taking any risks today
125 x 8
175 x 8
195 x 8
215 x 10 - PR belt makes it much easier, definitely better at this now then my previous bests.

Ring Dips SS w/ OH tricep extensions (cable)
4 x 4-6 @ 55lbs - focus on range of motion and tempo -

Shoulder Scaption 3 x 10-15
Band abdominal fallouts 2 x 8-10

Been killing it with the eating lately. Beefcake shake has been nice and easy to make. Calories have been going up. I feel myself getting more muscular without too much fatty mc fat weight (its there though!)

7:00 - half a beef shake

12:00 - salad w/veggies and olive oil dressing, cheese and blueberries
3 barbecued chicken drum sticks

5:00pm - more beef shake and a coffee

6:00pm - lots of water with training

8:00 - rest of beef shake, steph bought me a nantucket nectars drink. freaking love those.

10:30 - little late. Made bacon eggs fried mushrooms and onions. Yummy.

and I had too much caffeine today... Night!

Friday, July 15, 2011


training 7/15/2011


Dynamic warmup

Tire flips
550 x 5, 5
725 x 5
875 x 5 - PR

180 x 40'
360 x 40'
550 x 40'
700 x 40' - beltless PR was moving quick. tweaked my back and called it there. Was looking forward to going heavier. thought I shouldn't risk it. there was a time where 700lbs felt like it was cemented to the ground even with a belt. I'll chalk it up to a win even though I was angry I hurt myself.

Reverse to forward sled drags
300lbs x 200' x 3 sets

not a bad day. Decent ending to a poor training week even though I tweaked my back. trying not to worry about it and to look forward to funday monday

Beef Cake shake - made it around 2500 calories and had half in the am and half before training.

For lunch I had mixed greens, sweet potato, grass fed cheese, eggs and friends onions and mushrooms.

training I had coffee and water

not sure whats for dinner yet.

Wednesday, July 13, 2011

Weak training lately

Well, changed my training a bit. Had a bit of a break. had one good training day and the last two have been crap. 250 x 2 log press clean each rep. Should have been easy. Kept messing up with 220. Got 7. have done 9 in the past. Deadlifted 525 x 2 yesterday. Should have been much stronger. What the heck's going on?

Started working at a hospital. Moved out of my home. haven't been sleeping well. Eating has been good. overall very tired lately. What the heck? Going to regroup and hit it hard friday. Can't be going backwards! Stay strong Dan!

Friday, July 8, 2011

Its been a while

Well, the semester ended yesterday. Our class did the traditional go to Atlantic city and monster amounts of fun. Super Duper night. School forced me to take some time off from training. I was mad at the time but taking time off is something I really need to do more often. Good to let the body and mind heal as well as get stronger by doing nothing. I was pleasantly surprised how well I did today after a late night. (I laid it all out on the dance floor with patented space aged moves)

I hit a 240 x 6 log clean once and press for reps a few weeks ago in training also. My strength is traveling up with my waist size. I did it for the ladies. I measured my biceps today cause I'm narcicistic and my right bicep was almost 16.5" Thats not very good but it was about an inch smaller in college and I was the same weight or heavier, so there's some progress!


Dynamic Warmup
Band no money 2 x 20
Band pullapart 2 x 20

Axle Push Jerk from Rack
35 x 10
85 x 5
125 x 5
175 x 5
215 x 3 - belt on
245 x 2
260 x 8 - PR feels good to be hitting new bests every week here.

Axle Push Press - no belt
125 x 8
175 x 8
202.5 x 8

Ring Dip 4 x 4-6 @ 25-45lbs
Cable Overhead triceps extension 4 x 6-8
Ring Fallout 2 x 10

I don't even want to write what I've eaten so far today. Feeling sick from last night. Ate a bunch of pizza and pretzels last night. I'm living with steph now in collingswood and we're eating really well but you'll have to take my word for it. I also have been doing one of those beefy shakes every day too which makes it easy to get a bunch of good calories in per day.

Sunday, July 3, 2011

Beefcake Shake

Beefcake Shake

Alright. So I am trying to get more muscular. I’m trying to put on weight. I’m trying to get stronger. It’s hard as heck to eat enough calories per day and cooking takes a long time. I’m a busy man/woman! I’m trying to stay healthy and all the meal replacement powders out there are expensive and taste terrible.

I’ve been toying around with shakes for a long time now. I’m obsessed with staying healthy while trying to get in enough calories to support my caloric needs. All the current meal replacement shakes are loaded with simple carbohydrates even though they state otherwise. They are filled with low quality proteins. (They have historically given me enough gas to fill my car for a week!) They also have plenty of ambiguous ingredients in there that supposedly help me to “GET JACK3D”, “BE HARDCORE” and become “SUPER PUMPED”. They’re also a one way ticket to the diabetes clinic if anyone decides to use them for any significant period of time.

So I made my own shake. Enter the beefcake shake. This shake has plenty of calories, is easy to make, is nice and healthy, and tastes pretty good. Be skinny no more.

Beefcake Shake!

4 Large Bananas

½ cup strawberries

½ can Unsweetened coconut milk (full fat)

3 cups whole milk

2 TBSP red palm oil

10 TBSP olive oil

Ice – as much as ya want

I also add in different fruits from time to time to mix it up. Sometimes I’ll juice some oranges and grapefruits and throw that in there. Very tasty. The shake is just about 3,000 calories so it’s pretty diesel. I don’t want to hear any more excuses out there from anyone who can’t gain any weight. I split this thing up into three meals per day and make sure to keep it refrigerated so it won’t taste like rancid skunk by the end of the day. Coconut milk usually contains guar gum which some people may have problems digesting. If you can’t handle it, either use less of the milk or nix it altogether. As for the milk I use organic, raw, grass fed variety that I get from my man Alvin from an Amish farm in pennsylvania (you can read more about it here, That is best but if you don’t have the access you can only use good old shoprite brand. Red palm oil has a myriad of health benefits including potent antioxidants, medium chain triglycerides and has antiviral, antifungal and antibacterial properties. Olive oil also has many fantastic benefits.

Instead of the bulk of calories coming from either maltodextrin or dextrose(what most meal replacement powders are made of) they come from fat with a moderate amount of carbohydrates. The source of fat is uber healthy (olive and red palm oil, natural milk and coconut milk) and won’t give you terrible insulin resistance over time with accompanying diabetes (BAD!). Because the bulk of calories comes from fat you won’t end up putting a spare tire around your waste very quickly like most high carbohydrate diets and shakes tend to. Another overlooked property of oils and animal fats is that they contains cholesterol and other building blocks which help make up the hormones in your body to make you stronger (ie: testosterone). I’ve made a boatload of terrible tasting shakes in the past and this one actually tastes pretty good. The red palm oil will make the shake look orange and if you’re scared of the orange you can substitute the palm oil for coconut oil or more olive oil. If you are a strict paleo person then just drop the milk out.

I buy most of the ingredients from the supermarket but I’m pretty picky about getting natural and organic ingredients. You may have to do some shopping around. I also use like its my job. They have everything! Goodluck with your future weight training and get your beef on!