wow, today I really felt terrible. Didn't sleep last night studied all weekend. Had an exam today, 2 the rest of the week and three the next. Needless to say I am Pizumped.
On an awesome note. My 12" log came in today from Pitbull. I did a few reps and boy ya, it hit me in all the right places. My shoulders were hurting(not in a good way), back hurt and even my knee a little. Definitely an ergonomic piece of equipment!
Deload week, perfect timing. No overhead pressing or deadlifts - shorter workouts
Dynamic warmup - didn't stretch for a day and could feel it, pretty lame.
2 x 25 mini band no money
2 x 25 mini band pullapart
Cable Press Lo-Hi 4 x 10 ez SSw/10lb MB slam 4 x 10
(Subbed these for the clean and press)
DB Bench - need more 25's
60 x 8
85 x 5
100lbs x 17 - new best
Ring Reach and row 2 x 15/arm
1 arm pullup work 2 x 3-4
DB Windmill 2 x 15/side
Axle buddy curls 8,7,6... w/85lbs
Nothing to write home about. Strength going up. Was surprised about the PR on DB Bench despite the dump haze I felt like I was getting lost in.
And now I eat
6:00am - 2 chicken drum sticks (organic cage free blah blah)
Sheep's milk cheese (Raw/grass fed blah)
8:30 - 2 eggs with spinach and cheese from above
11:00
Handful raw walnuts
3 sweet potatoes
2 chicken drum sticks
3:00
2 sweet potatoes
2 chicken drumsticks
5:00 - 1/2 shake of...
4 bananas
strawberries
5 oranges
2 grapefruit (I had some fruit that was going bad)
6:00-7:00 20g BCAA and water - figured I was deloading, no need for a ton of BCAA
7:30 - 1/2 of shake
9:30 - 3 eggs
avocado
mushrooms
2 chicken drumsticks
sweet potato fries
Supp a dups:
5-10g fish oil
ZMA
vitamin D3 - 2,000 iu
Digestive enzymes with Betain HCl w/each meal
Probiotic (4 strains taken empty stomach w/water in the moaning)
about 2-3 good old fashioned liters of well water per day.
Monday, February 28, 2011
Friday, February 25, 2011
New Jersey Turnpike
What you know about switchin lanes holdin wood grain?
Off to north jersey for training this weekend. I'm loving working with clients again. Puts a smile on my face.
Dynamic warmup
Handstand/planche + front lever practice
Power Clean from floor SS w/1 leg tuck jump
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
225 x 9 in 60 sec. hate this freaking exercise, don't know why I suck so much at doing these correctly.
Tweaked my rt. knee a bit on the tuck jump. Not bad at all. Deload next week anyway.
Tire 550lbs
Tire + Matt sitting on the tire toward my side x 5
Sand Bag Carry 220lbs 3 x 100-120' Not tough, had more in the tank.
Band Jack Knife 3 x 10-15
Eating grains in the turnin lane (never)
7:00am
venison/ground beef w tomato
3 sweet potatoes with olive oil
930am
5 small chicken eggs with broccoli
12:30pm
Salad
venison/ground beef w tomato
3 sweet potatoes with olive oil
4:30pm
1/2 shake 4 bananas, 1 grpefruit, 4 oranges, strawberries
5-6:30 40g BCAA + water
7:00 rest of shake
Dunno what I'll eat tonight. If steph didnt make anything then itll be the same as lunch!
Off to north jersey for training this weekend. I'm loving working with clients again. Puts a smile on my face.
Dynamic warmup
Handstand/planche + front lever practice
Power Clean from floor SS w/1 leg tuck jump
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
225 x 9 in 60 sec. hate this freaking exercise, don't know why I suck so much at doing these correctly.
Tweaked my rt. knee a bit on the tuck jump. Not bad at all. Deload next week anyway.
Tire 550lbs
Tire + Matt sitting on the tire toward my side x 5
Sand Bag Carry 220lbs 3 x 100-120' Not tough, had more in the tank.
Band Jack Knife 3 x 10-15
Eating grains in the turnin lane (never)
7:00am
venison/ground beef w tomato
3 sweet potatoes with olive oil
930am
5 small chicken eggs with broccoli
12:30pm
Salad
venison/ground beef w tomato
3 sweet potatoes with olive oil
4:30pm
1/2 shake 4 bananas, 1 grpefruit, 4 oranges, strawberries
5-6:30 40g BCAA + water
7:00 rest of shake
Dunno what I'll eat tonight. If steph didnt make anything then itll be the same as lunch!
Thursday, February 24, 2011
Top down, chrome spinnin
2/24/2011 training - steady getting stronger
Dynamic Warmup - focus on ankle/hip/shoulder/thoracic mobility
Band No Moneys 2 x 25
Band Pullaparts 2 x 25
Bench Press
135 x 5, 5
185 x 3, 3
205 x 3
225 x 3
245 x 1
265 x 1
260 x 7
230 x 13 - close to my best, bench is coming around. Goal for end of May is 350 bench - old best is 330
Strict Pullup neutral grip
BW x 10
15lbs x 8
25 x 6
10lbs x 10
20 x 8
30 x 6 - man do I suck when I do these strict.
SS w/Half Kneeling Band Chop Lo-Hi 4 x 15/side
Band Face Pullaparts (double contraction - got this from strength coach Christian Thibadeau) 3 x 10-15
SS/w Ring Bubka to back lever 3 x 3
Dumbbell Supinate to Pronate curls 3 x 10,9,8
Honda Civic Uphill car push 2 x 100 steps
Riding dirty - Me Eats
7:30am
Ground venison, grass fed beef (75%) tomatos and a crapload of spices - I made 3lbs of this last night, lasts me a few days
3 mashed sweet potatos with butter(raw grassfed)
11:45pm
Ground beef/venison w/tomatos
1.5 sweet potatos and butter
Salad - Made my salad for the week last night ingredients: baby spinach, romaine, carrots, tomato, celery, apple,broccoli
Salad dressing (olive, almond oil, apple cider vinegar, spices)
3:00pm
1.5 sweet potatoes and butter
ground beef/venison + tomatoes
5:30
4 oranges, 2 grapefruits
6:00-7:30 - 40g BCAA with water
8:00 water and raisons
9:30
4 sweet potatoes baked into french fries with olive oil
salad + dressing
beef/venison/tomatoes
Dynamic Warmup - focus on ankle/hip/shoulder/thoracic mobility
Band No Moneys 2 x 25
Band Pullaparts 2 x 25
Bench Press
135 x 5, 5
185 x 3, 3
205 x 3
225 x 3
245 x 1
265 x 1
260 x 7
230 x 13 - close to my best, bench is coming around. Goal for end of May is 350 bench - old best is 330
Strict Pullup neutral grip
BW x 10
15lbs x 8
25 x 6
10lbs x 10
20 x 8
30 x 6 - man do I suck when I do these strict.
SS w/Half Kneeling Band Chop Lo-Hi 4 x 15/side
Band Face Pullaparts (double contraction - got this from strength coach Christian Thibadeau) 3 x 10-15
SS/w Ring Bubka to back lever 3 x 3
Dumbbell Supinate to Pronate curls 3 x 10,9,8
Honda Civic Uphill car push 2 x 100 steps
Riding dirty - Me Eats
7:30am
Ground venison, grass fed beef (75%) tomatos and a crapload of spices - I made 3lbs of this last night, lasts me a few days
3 mashed sweet potatos with butter(raw grassfed)
11:45pm
Ground beef/venison w/tomatos
1.5 sweet potatos and butter
Salad - Made my salad for the week last night ingredients: baby spinach, romaine, carrots, tomato, celery, apple,broccoli
Salad dressing (olive, almond oil, apple cider vinegar, spices)
3:00pm
1.5 sweet potatoes and butter
ground beef/venison + tomatoes
5:30
4 oranges, 2 grapefruits
6:00-7:30 - 40g BCAA with water
8:00 water and raisons
9:30
4 sweet potatoes baked into french fries with olive oil
salad + dressing
beef/venison/tomatoes
Tuesday, February 22, 2011
paleo diet
Forgot to put my eets in
7:30am
Grass fed liverwurst (beef, kidney, liver, heart)
Raw Almonds
9:30am
3 sweet potatos
Liverwurst
1:00
Salad with walnuts
Salmon
4:30
1/2 Preworkout shake 1 banana 3 oranges, 2 grapefruit, strawberries
Dried cherries
6:00-7:30 - 40g Branch Chain Amino Acids + H2O
7:30pm - other half of shake
organic raisins
9:30pm
Salad (lots of veg)
Dressing(olive oil, apple cider vin. walnut oil, spices)
4 sweet potatoes
liverwurst
Tuna (not from can)
Game over
7:30am
Grass fed liverwurst (beef, kidney, liver, heart)
Raw Almonds
9:30am
3 sweet potatos
Liverwurst
1:00
Salad with walnuts
Salmon
4:30
1/2 Preworkout shake 1 banana 3 oranges, 2 grapefruit, strawberries
Dried cherries
6:00-7:30 - 40g Branch Chain Amino Acids + H2O
7:30pm - other half of shake
organic raisins
9:30pm
Salad (lots of veg)
Dressing(olive oil, apple cider vin. walnut oil, spices)
4 sweet potatoes
liverwurst
Tuna (not from can)
Game over
We be Clubbin
Man my workouts have been feeling great lately. I think I hit a sweet spot with my nutrition/supplementation. We'll see. Hope the trend continues. I'm at an all time monstrous weight of 175lbs(thats sarcasm). Feeling like a rockstar. Excited my strength is good here. Another goal for spring break. Build a gate from my gym to the park next door to do yoke/farmers walk. I've been doing all my farmers walk in a 20' building. Not the best.
2/22/2011 - deadlift day....
Dynamic warmup
Deadlift - SS w/braod jumps 3 x 5
135 x 5, 5
225 x 5, 5
275 x 3
315 x 3
365 x 1
385 x 1
405 x 10 - dead stops no belt/straps - new best buddy boy.
Farmer's walk SS w/band fallout 4 x 10
110lbs/hand x 20'
200 x 20'
270 x 20'
300 x 20' - felt great. Right up
320lbs/hand x couple steps All time new best. No belt
L-seat practice on floor 4 sets
Farmers Shrugs 220lbs 3 x 30-35 reps
Human Flag business - Got some cool tricks going with this now. I'll have to get a video at some point.
2/22/2011 - deadlift day....
Dynamic warmup
Deadlift - SS w/braod jumps 3 x 5
135 x 5, 5
225 x 5, 5
275 x 3
315 x 3
365 x 1
385 x 1
405 x 10 - dead stops no belt/straps - new best buddy boy.
Farmer's walk SS w/band fallout 4 x 10
110lbs/hand x 20'
200 x 20'
270 x 20'
300 x 20' - felt great. Right up
320lbs/hand x couple steps All time new best. No belt
L-seat practice on floor 4 sets
Farmers Shrugs 220lbs 3 x 30-35 reps
Human Flag business - Got some cool tricks going with this now. I'll have to get a video at some point.
Monday, February 21, 2011
happy to be alive!
Had a ballin day today. School is chaos right now, high levels of work but I'm diggin all the learning I'm doing right now. I've got a few goals for spring break / break between spring and summer semester.
1. Visit the active release chiropractor down the road to learn some more. That dude is smart and is helping lots of people.
2. Visit a ROLF practitioner and learn some more about em.
3. Read like a book warrior
4. Go through some more mobility WODs. That dude rules.
5. Love my girlfriend and family some more(I should have put this one higher)
6. Keep killing my training and nutrition.
2/21/2010 - training
I got the heater up and running for the first time all winter. Perfect time to get it working now that the weather is breaking.
Dynamic warm up
Axle clean once and Jerk for reps SS w/60lb MB Slam 2 x 10
85 x 5
125 x 5
175 x 2
195 x 2
215 x 2
220 x 9 - last rep probably would not have counted but I'll count it because I like to stroke my ego. Strength has been going up like a boss.
Flat DB Press SS w/ring reach and row(feet elevated) 2 x 15, 10
60lbs x 5
80lbs x 5
100lbs x 15, 10
Axle Curl - embarassingly weak - 105 x 8, 85 x 10, 8
Pullup and 1hand pullup work 3 sets various reps
DB Windmill
60 x 8/side
80 x 8/side
100 x 8/side
Getting my eat on. Didn't get as many veg today as I should have.
7:00am
Bone broth soup w/celery carrots (like half a liter of it)
2 hardboiled eggs
9:30am
3 sweet potatos with olive oil
1/2 hamburger (venison, 75% grass fed beef - stepping my fat game up)
12:30pm
3 sweet potatos with olive oil
couple slices of Beef Head Cheese (grass fed beef, kidneys and heart) I'm a carnivore
1 hamburger
5:30pm - should have eaten earlier - working on school work instead
1/2 of shake with 2 oranges 4 bananas, strawberries
2 bananas
6:30-7:30 - 40g BCAA with water (branch chain amino acids for the noobs out there)
8:00pm - rest of shake
9:30pm
salmon (wild caught)
Salad with veggies and lots of olive oil
mashed sweet potatos w/butter and walnuts
Call it a day. Time to get my learn on.
1. Visit the active release chiropractor down the road to learn some more. That dude is smart and is helping lots of people.
2. Visit a ROLF practitioner and learn some more about em.
3. Read like a book warrior
4. Go through some more mobility WODs. That dude rules.
5. Love my girlfriend and family some more(I should have put this one higher)
6. Keep killing my training and nutrition.
2/21/2010 - training
I got the heater up and running for the first time all winter. Perfect time to get it working now that the weather is breaking.
Dynamic warm up
Axle clean once and Jerk for reps SS w/60lb MB Slam 2 x 10
85 x 5
125 x 5
175 x 2
195 x 2
215 x 2
220 x 9 - last rep probably would not have counted but I'll count it because I like to stroke my ego. Strength has been going up like a boss.
Flat DB Press SS w/ring reach and row(feet elevated) 2 x 15, 10
60lbs x 5
80lbs x 5
100lbs x 15, 10
Axle Curl - embarassingly weak - 105 x 8, 85 x 10, 8
Pullup and 1hand pullup work 3 sets various reps
DB Windmill
60 x 8/side
80 x 8/side
100 x 8/side
Getting my eat on. Didn't get as many veg today as I should have.
7:00am
Bone broth soup w/celery carrots (like half a liter of it)
2 hardboiled eggs
9:30am
3 sweet potatos with olive oil
1/2 hamburger (venison, 75% grass fed beef - stepping my fat game up)
12:30pm
3 sweet potatos with olive oil
couple slices of Beef Head Cheese (grass fed beef, kidneys and heart) I'm a carnivore
1 hamburger
5:30pm - should have eaten earlier - working on school work instead
1/2 of shake with 2 oranges 4 bananas, strawberries
2 bananas
6:30-7:30 - 40g BCAA with water (branch chain amino acids for the noobs out there)
8:00pm - rest of shake
9:30pm
salmon (wild caught)
Salad with veggies and lots of olive oil
mashed sweet potatos w/butter and walnuts
Call it a day. Time to get my learn on.
Saturday, February 19, 2011
2/18/2011
Missed posting yesterday so here it is.
Dynamatronic warmup
Human Flag/Handstand/Planche work
Power Clean from floor(I suck at these...)
95 x 5
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
255 x 1 - well, not far off my alltime best really. Will be doing hang cleans in the next cycle. (I love those!)
Super setted with power skips - Keep in mind I live on a property off set from my neighbors. My gym is in the middle of 10 acres of property, no one is around us. Or even close. Matt was embarassed to do these because he thought some one might see him from the road about 200 yards away. And I don't blame him, these look pretty stupid.
Tire floops. Used my 550lb tire. Really light, not much of a workout by itself (as far as getting stronger to lift really heavy tires, its relative!) So I had Matt sit on the side I flipped. Wasn't having much luck with it. Tons of water everywhere that splashed out from flipping. next week will be better.
Stone a lones
First time doing atlas stones in 4 months? Weather is finally better today so I gave it a whirl.
I have stones weighing 200, 220, 240, 260, 280, 311. I did atleast one set with each stone, trying to get it as high as possible. My 311 load was terrible. Couple shoulders with the 200 stone too. Man how I miss tearing duct tape off my arms and rubbing baby oil all over my body to remove tacky.
Band resisted Jack Knife x 20, 15, 15
Diet: I'm trying to recall from yesterday so bare with me.
8:00am
3 sweet potatoes cooked w/olive oil
4 eggs from home
1 avocado
11:00am - ate half of this meal
3 sweet potatoes w/olive oil
Last bits of the curry turkey with veggies
Salad w/dressing (olive oil, walnut oil, spices, apple cider vinegar)
2:00p - - ate other half of this meal
3 sweet potatoes w/olive oil
Last bits of the curry turkey with veggies
Salad w/dressing (olive oil, walnut oil, spices, apple cider vinegar)
4:30 - preworkout
1/2 of a shake I made with
1 grapefruit juiced
2 oranges juiced
4 bananas
strawberries
5-6:00 - periworkout 40g BCAA and water
7:00 -
Other half of shake
3 sweet potatoes w/olive oil
1 chicken drumstick
1 lara bar
No rhyme or reason with this meal. Was running late to get to Stephs and threw this together
9:30 - steph made me dinner!
lots Caesar salad (real deal home made) lots of dressing
2 chicken drum sticks
1 coconut ball
9/19/2011 - not a training day, thought I;d show what i eat when i'm not training.
5:30am
chicken drum stick (leftover)
5 coconut balls (coconut, cocoa, walnuts, stevia)
8:45am
Almonds - 2 handfuls
11:15am
Chicken drumstick
Handful Almonds
2:00pm
Handful Walnuts
its 3:00pm and I'm about to eat again. Lower carb day because im not training. I still need to make sure I keep my calories up. Cooking burgers tonight with grass fed beef and ground venison. Probably accompany it with a big salad, lots of oil.
Dynamatronic warmup
Human Flag/Handstand/Planche work
Power Clean from floor(I suck at these...)
95 x 5
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
255 x 1 - well, not far off my alltime best really. Will be doing hang cleans in the next cycle. (I love those!)
Super setted with power skips - Keep in mind I live on a property off set from my neighbors. My gym is in the middle of 10 acres of property, no one is around us. Or even close. Matt was embarassed to do these because he thought some one might see him from the road about 200 yards away. And I don't blame him, these look pretty stupid.
Tire floops. Used my 550lb tire. Really light, not much of a workout by itself (as far as getting stronger to lift really heavy tires, its relative!) So I had Matt sit on the side I flipped. Wasn't having much luck with it. Tons of water everywhere that splashed out from flipping. next week will be better.
Stone a lones
First time doing atlas stones in 4 months? Weather is finally better today so I gave it a whirl.
I have stones weighing 200, 220, 240, 260, 280, 311. I did atleast one set with each stone, trying to get it as high as possible. My 311 load was terrible. Couple shoulders with the 200 stone too. Man how I miss tearing duct tape off my arms and rubbing baby oil all over my body to remove tacky.
Band resisted Jack Knife x 20, 15, 15
Diet: I'm trying to recall from yesterday so bare with me.
8:00am
3 sweet potatoes cooked w/olive oil
4 eggs from home
1 avocado
11:00am - ate half of this meal
3 sweet potatoes w/olive oil
Last bits of the curry turkey with veggies
Salad w/dressing (olive oil, walnut oil, spices, apple cider vinegar)
2:00p - - ate other half of this meal
3 sweet potatoes w/olive oil
Last bits of the curry turkey with veggies
Salad w/dressing (olive oil, walnut oil, spices, apple cider vinegar)
4:30 - preworkout
1/2 of a shake I made with
1 grapefruit juiced
2 oranges juiced
4 bananas
strawberries
5-6:00 - periworkout 40g BCAA and water
7:00 -
Other half of shake
3 sweet potatoes w/olive oil
1 chicken drumstick
1 lara bar
No rhyme or reason with this meal. Was running late to get to Stephs and threw this together
9:30 - steph made me dinner!
lots Caesar salad (real deal home made) lots of dressing
2 chicken drum sticks
1 coconut ball
9/19/2011 - not a training day, thought I;d show what i eat when i'm not training.
5:30am
chicken drum stick (leftover)
5 coconut balls (coconut, cocoa, walnuts, stevia)
8:45am
Almonds - 2 handfuls
11:15am
Chicken drumstick
Handful Almonds
2:00pm
Handful Walnuts
its 3:00pm and I'm about to eat again. Lower carb day because im not training. I still need to make sure I keep my calories up. Cooking burgers tonight with grass fed beef and ground venison. Probably accompany it with a big salad, lots of oil.
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