tag:blogger.com,1999:blog-48141606788788507662024-03-05T13:46:57.804-08:00MBody StrengthMBody Strength is focused on helping individuals achieve optimal strength and conditioning.Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-4814160678878850766.post-64701957539607848042012-01-03T09:59:00.001-08:002012-01-03T10:00:53.716-08:00Train With Intent<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4HY92fRAWucEs6w6LzRdPnMyjxmmXlRbw9pxtkZaaiIyky7Xx3yiKOzDlQgO7tnklgflnuetThaNCyt3-r9UjMLcGj83Z6w50kbIISc9pA7-OCqnWzGnbJ8F-y-jhjDMT950WU9xYpPhR/s1600/brad_pitt2.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 147px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4HY92fRAWucEs6w6LzRdPnMyjxmmXlRbw9pxtkZaaiIyky7Xx3yiKOzDlQgO7tnklgflnuetThaNCyt3-r9UjMLcGj83Z6w50kbIISc9pA7-OCqnWzGnbJ8F-y-jhjDMT950WU9xYpPhR/s200/brad_pitt2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5693467032380604498" /></a> <!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>416</o:Words> <o:characters>2373</o:Characters> <o:company>MBody Strength</o:Company> <o:lines>19</o:Lines> <o:paragraphs>4</o:Paragraphs> <o:characterswithspaces>2914</o:CharactersWithSpaces> <o:version>11.1287</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:donotshowrevisions/> <w:donotprintrevisions/> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:usemarginsfordrawinggridorigin/> </w:WordDocument> </xml><![endif]--> <!--StartFragment--> <p class="Body1"><span style="font-family:"Arial Unicode MS"">“</span>Go till you puke!<span style="font-family:"Arial Unicode MS"">”</span></p> <p class="Body1"><!--[if !supportEmptyParas]--> <span style="font-family:"Arial Unicode MS"">“</span>Push!<span style="font-family:"Arial Unicode MS"">”</span></p> <p class="Body1"><!--[if !supportEmptyParas]--> "Don<span style="font-family:"Arial Unicode MS"">’</span>t stop, don<span style="font-family:"Arial Unicode MS"">’</span>t stop, don<span style="font-family:"Arial Unicode MS"">’</span>t stop!<span style="font-family: "Arial Unicode MS"">”</span></p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">Ah, the battle cries of most gyms and training centers. The law of the land is intensity. Without it, you<span style="font-family:"Arial Unicode MS"">’</span>re doomed to failure. With it, you<span style="font-family:"Arial Unicode MS"">’</span>re destined for glory.</p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">This is true<span style="font-family:"Arial Unicode MS"">…</span>to some extent.</p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">Most gym-goers go through the motions (some with and most without intensity) just to get the task at hand finished. This is not growth. This is not improving yourself. </p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">You must train with intent!</p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">Each and every rep counts. Each and every lift matters. I don<span style="font-family:"Arial Unicode MS"">’</span>t care how much you hate a certain exercise. You dig down, get under the bar and love every second of it (or at least tell yourself that.)</p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">I love the scene in Fight Club when Ed Norton gets acid poured on his hand by Brad Pitt (or was it Ed Norton, still?) and when Norton tries to mentally take himself to another place Pitt screams <span style="font-family: "Arial Unicode MS"">“</span>This is the greatest moment of your life, man, and you<span style="font-family:"Arial Unicode MS"">’</span>re off somewhere missing it!<span style="font-family:"Arial Unicode MS"">”</span></p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">While Pitt gets a little more psychological on Norton, the scene always stuck out with me. Love the pain. Enjoy the pain. Be one with the pain. It will bring you freedom and allow you to fully experience the task at hand.</p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">This is training with intention. You are fully immersed in each movement. There is no <span style="font-family:"Arial Unicode MS"">“</span>going to my cave<span style="font-family:"Arial Unicode MS"">”</span> or finding a meditative state. There is only the pain that is soon accompanied by growth. </p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">While this might seem a little aggressive and possibly sadistic (especially if you know the scene I<span style="font-family:"Arial Unicode MS"">’</span>m referring to) but in reality this type of training allows you to see the positive in every situation because you are looking at it with absolute clarity.</p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">Take squats for example. Most people hate to squat with a passion. They hate the burn, they hate how it feels and because of that they avoid it at all costs. </p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">Squats, however can build massive amounts of strength and muscle and are a great fat burner. Now, you can just get them in and be done with it, but every time you go through the motions you miss out on a key life experience. An experience that will help you in the long run. This experience will give you the ability to handle anything. You'll feel invincible and incredibly empowered. Sound crazy? Give it a shot. </p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="Body1">When you're in the middle of a hard set, and I mean gut-busting hard, don't turn away from the experience. Don't ease the mind with visions of unicorns and sugar-plums. Get dirty! Get your mind wrapped around the pain, that extreme burn of every exercise. If it's the 200th snatch, 50th squat, or max lift you get into it. You lift with full intention of experiencing as much from each rep as possible. Don't ever let a rep go to waste. You physique and performance is the cumulative effect of every single rep from the first easy few where you find your groove to the last agonizing one. Give each one the credit they deserve! Don't be a mindless zombie. Lift with intent. </p> <p class="Body1"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <!--EndFragment-->Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-76268017471153164242011-11-04T08:39:00.000-07:002011-11-04T08:42:22.787-07:00Nov 3rd: Fighter Training<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><b></b>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.<br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">1:30-12 oz chicken breast, 4 oz avocado, olive oil, red onions, 2 cups spinach, <a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=97&category_id=25">F1 Multi</a><br /></p> <p class="MsoNormal">2:45-<a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=100&category_id=25">Pure Powder</a></p> <p class="MsoNormal">3:00-Trained</p> <p class="MsoNormal">4:00-30g whey, 8 oz almond milk</p> <p class="MsoNormal">5:00-mixed nuts, ½ slice cheese, 1 slice salami </p> <p class="MsoNormal">7:00-AMAZING turkey burger from Slaters 50/50 here in Anaheim Hills, Ca. This thing was a beast! <a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=97&category_id=25">F1 Multi</a><br /></p> <p class="MsoNormal">9:30-1 oz mixed nuts</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Started with complexes with a 95lb bar</p> <p class="MsoNormal">Deadlift</p> <p class="MsoNormal">Row</p> <p class="MsoNormal">Clean</p> <p class="MsoNormal">Snatch</p> <p class="MsoNormal">Push Press</p> <p class="MsoNormal">Back Squat</p> <p class="MsoNormal">Good Morning</p> <p class="MsoNormal">-finished with plank</p> <p class="MsoNormal">--20 seconds per exercise (except plank)-3 rounds.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">20 sets of 20 double unders </p> <p class="MsoNormal"> </p> <p class="MsoNormal">Medicine ball circuit with the 35lb ball</p> <p class="MsoNormal">-slams</p> <p class="MsoNormal">-throws</p> <p class="MsoNormal"> </p> <p class="MsoNormal">This was a brutal workout! </p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-43118898066018297272011-11-04T08:34:00.000-07:002011-11-04T08:39:02.356-07:00Nov 2nd: Another Day of Squats<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --></style><p class="MsoNormal">Squat (based on a 320 max)</p> <p class="MsoNormal">555-175-7</p> <p class="MsoNormal">65%-210-7</p> <p class="MsoNormal">75%-240-11 (seeing stars)</p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">I love squats. There are very few exercises that make you feel as powerful as the squat. If<span style="mso-spacerun: yes"> </span>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.<br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Double KB Front Squat (32kg)-5,4,4</p> <p class="MsoNormal">Double Outside the Leg Swings (32kg)-10,10,10</p> <p class="MsoNormal">-90 seconds between sets</p> <p class="MsoNormal"> </p> <p class="MsoNormal">RDL (w/straps)-(270)-6,6,6</p> <p class="MsoNormal">Standing Calf Raise (88lb KB)-8,8,8</p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Finished with an unconventional Cardio routine. This one was Awesome!</p><iframe src="http://www.youtube.com/embed/lyinebMUhpw" allowfullscreen="" frameborder="0" height="315" width="560"></iframe><br /><br /><br /> <p class="MsoNormal"> </p> <p class="MsoNormal">2:00-1 cup FAGE nonfat yogurt, 15g protein, medium banana, F1 multi<br /></p> <p class="MsoNormal">3:00-<a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=99&category_id=25">HPN P3</a></p> <p class="MsoNormal">5:00-2 servings golden grahams, Flame Broiler beef with white rice bowl</p> <p class="MsoNormal">9:00-12 oz chicken breast, 8oz potatoes with ketchup, large salad, pita chips with hummus, <a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=97&category_id=25">F1 multi</a><br /></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-38485942097166095052011-11-04T08:30:00.000-07:002011-11-04T08:34:46.052-07:00Nov 1st: Much Needed Rest<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal">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.<br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">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.</p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">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 <a href="http://mbodystrength.com/store?page=shop.browse&category_id=16">Indian club</a> workout does not need to be super complicated. A simple routine like this one can do wonders:</p><p class="MsoNormal"><br /><iframe src="http://www.youtube.com/embed/vhcJwfmjggA" allowfullscreen="" frameborder="0" height="315" width="420"></iframe></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Foam rolling will also happen on my rest days. Loosens up the back, hamstrings and hips better than anything!</p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">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</p> <p class="MsoNormal">3:00-4 oz smoked salmon, 6oz cottage cheese</p> <p class="MsoNormal">8:30-8oz chicken breast with 2 cups steamed broccoli</p> <p class="MsoNormal">11:00-3 eggs, cheese, ham, mixed nuts (not together)</p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-89851240890744529652011-11-04T08:28:00.000-07:002011-11-04T08:30:52.670-07:00Oct 31st: Halloween Candy Fun<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} @font-face {font-family:Wingdings; panose-1:0 5 2 1 2 1 8 4 8 7; mso-font-charset:2; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:0 0 256 0 -2147483648 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b></b>Today starts the second cycle of MB8. I’m feeling stronger, leaner, and faster. Like a freakin’ athlete should!</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Pre-Workout: <a href="http://www.mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=99&category_id=25">HPN P3</a></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bench (based on a 255 max)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">55%-140-7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">65%-165-7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">75%-190-8 (failed on the ninth)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Fat Grip Curls (105)-6,5,5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bar Dip (88lb KB)-6,5,5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-90 seconds between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Fly (feet elevated, body parallel to the ground)-6,6,6</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Row (feet elevated, body parallel to the ground)-(55lb)-11,9,9</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-60 seconds between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Rope curl (70lb)-6,6,6</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Triceps Ext with Lat involvement (EZ bar +55)-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-30 seconds between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Finished with a circuit involving bike sprints, jump rope, and <a href="http://www.mbodystrength.com/store?page=shop.browse&category_id=8">MB45 Essentials</a> (about 15 minutes worth) with a 20kg bell. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Solid workout today. High carb days are also fun</span><span style="font-size:10.0pt;font-family:Wingdings; mso-char-type:symbol;mso-symbol-font-family:Wingdings"><span style="mso-char-type: symbol;mso-symbol-font-family:Wingdings">:)</span></span><span style="font-size: 10.0pt"></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:00-Chicken, sweet potato</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00-<a href="http://www.mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=99&category_id=25">HPN P3</a></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">5:00-Train </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">7:00-Ground beef, rice, raisins (sounds gross but it wasn’t bad), handful of M’Ms. (I love me the peanut ones)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10:00-Protein shake with casein</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-65988596669140018242011-10-31T13:42:00.000-07:002011-10-31T13:43:25.807-07:00Oct 30th: Sunday Funday!<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt">Time for another installment of the “Deadlift Diaries.” Being a high rep day I was 100% ready for the action ahead.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">After a quick warm-up set worked into deadlift.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">250-30 reps (with straps)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-legs were SCREAMING.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Incline Log Bench (Log+60)-7 (log)-40</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">One Arm FG Row (65)-5 (35lb)-30 per arm</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Finished with a 10 minute walk.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:30-P3 Pre Workout</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10:30: 10g BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11:30-Cup Fage, ½ cup cottage cheese, 2 F1 Caps</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:30-Chicken sandwich, handful fries</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:30-Dried Mango</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:00-Golden Grahams with Fage yogurt, banana, chicken breast, 2 F1 Caps</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Did so much today. Crashed at 8:30. Slept like a baby.</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-61716114304105637642011-10-31T13:37:00.001-07:002011-10-31T13:40:03.376-07:00Oct 29th: Stadium Saturday and more Progress Pics<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeJFsYpIJB0a3gsxfTAGs2cS2JR9sKCFN10eRN2szB731y6tBEfK_0Kbxq8fkpT43eqADHK8Ug4KbawrQVIGGr-3n-uCRYpJqGTecIRxOz_C0wrcYZZ8XjmdeYefuJFJs88vy6u6vjUGQf/s1600/Sean_Week3.jpg"></a><br /><style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt;">Stadiums were a blast, as usual. After about 30 minutes we moved on to the field. 6 sets of 50-yard sprints</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">9:00-Pure Powder Pre Workout Supp</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">10:30-BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">1:00- Large chicken salad, raw cashews, coffee with light milk</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">5:00-12 oz grass-fed steak (very lean), 4 eggs, 1 slice bacon</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10pt;">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.</span></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQFfYFhdWaFTxBkAfZqRX7ljRkQGQDng9LyXSaGq5Pcf8rxcrEBqI_k6mf-eCvVBsRr93SSCcuaErxIm1r_NFgSRsd_WZN5pYeMibRKXCkb0afnFGqs3lLhFVjmhzgcor4ukGyYeCUNaoi/s1600/Sean_Week1.jpg"><img style="cursor:pointer; cursor:hand;width: 200px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQFfYFhdWaFTxBkAfZqRX7ljRkQGQDng9LyXSaGq5Pcf8rxcrEBqI_k6mf-eCvVBsRr93SSCcuaErxIm1r_NFgSRsd_WZN5pYeMibRKXCkb0afnFGqs3lLhFVjmhzgcor4ukGyYeCUNaoi/s200/Sean_Week1.jpg" alt="" id="BLOGGER_PHOTO_ID_5669758413633305810" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeJFsYpIJB0a3gsxfTAGs2cS2JR9sKCFN10eRN2szB731y6tBEfK_0Kbxq8fkpT43eqADHK8Ug4KbawrQVIGGr-3n-uCRYpJqGTecIRxOz_C0wrcYZZ8XjmdeYefuJFJs88vy6u6vjUGQf/s1600/Sean_Week3.jpg"><img style="cursor:pointer; cursor:hand;width: 200px; height: 165px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeJFsYpIJB0a3gsxfTAGs2cS2JR9sKCFN10eRN2szB731y6tBEfK_0Kbxq8fkpT43eqADHK8Ug4KbawrQVIGGr-3n-uCRYpJqGTecIRxOz_C0wrcYZZ8XjmdeYefuJFJs88vy6u6vjUGQf/s200/Sean_Week3.jpg" alt="" id="BLOGGER_PHOTO_ID_5669758415112608770" border="0" /></a></p><p class="MsoNormal"><br /><span style="font-size:10pt;"></span></p><p class="MsoNormal"><br /><span style="font-size:10pt;"></span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Till next time.</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-57455139882431924142011-10-29T20:47:00.000-07:002011-10-29T20:55:38.730-07:00October 28th: Friday Boulder Shoulder Day<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt;">Today was de-load day for Military Press. This meant higher reps which I hate when it comes to shoulders, but what has to be done has to be done. I've always hated working pressing, but I'm learning to love it.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Log Press: I definitely overestimated my max with this. I had it at 165 but it’s more at about150. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">40%-5 (58lb)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">50%-5 (72lb)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">60% -16 (88lb)-harder than I thought it would be but that’s my own damn fault for practicing handstands all day yesterday!</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Ring Pull ups (32kg)-4, (BW)-15</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Incline Barbell Shrug (265)-8 (225)-20</span></p><p class="MsoNormal"><span style="font-size:10.0pt;">-90 seconds between sets<br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Lateral Raise (40lb)-6 (30lb)-20</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Double Clean and Jerk (16kg)-2<br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;">sets of 2:00 minutes with 1:00 minute rest. My hat goes off to all those Kettlebell Sportsters out there.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Finished with Tabata Ropes (double slams, alternating waves, side waves, etc)</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">What’s funny is I’ve never been so consistent with tracking, my plan, my diet, etc. Here’s the secret:</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"><i>You don’t think yourself into a new way of acting, you act yourself into a way of thinking.</i></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">IT’S AS SIMPLE AS THAT.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Here's a recent progress pic from this (Saturday) morning compared to 3 weeks ago all while enjoying Yogurtland and Cinnamon Toast Crunch. Not bad for<span style="mso-spacerun: yes"> </span>about three and a half weeks. Can't WAIT for the next four and half!<br /></span></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4W-CbUJcBc6sgUWEVO1b1xclB3lVXBRhazx6BUNpQzGaIWWW172UZST36kepKJ0-Xb6SYn7D7aYxJhCC_j1Rf6kaGE68jo256S80feYQqv552Ms4XNU40pEfFH2H-yQ7Qq3bC3Q-S2PHI/s1600/Marcus1.jpg"><img style="cursor:pointer; cursor:hand;width: 108px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4W-CbUJcBc6sgUWEVO1b1xclB3lVXBRhazx6BUNpQzGaIWWW172UZST36kepKJ0-Xb6SYn7D7aYxJhCC_j1Rf6kaGE68jo256S80feYQqv552Ms4XNU40pEfFH2H-yQ7Qq3bC3Q-S2PHI/s200/Marcus1.jpg" alt="" id="BLOGGER_PHOTO_ID_5669127339343384914" border="0" /> </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1uBO2VTsNu52n_-VLWXdNbb7iTqw5PGuqhmO8Yd1uM_kjeGO-fM2JxnFUqP3VbXcMndR2yixtdF0G_UrOyGB68SGqDqhC0FEcDa1KcuxbFXgSAhBQUcpiVJjK_dSnrA9U7uw73dLcR6qj/s1600/MarcusProgress_10292011.jpg"><img style="cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1uBO2VTsNu52n_-VLWXdNbb7iTqw5PGuqhmO8Yd1uM_kjeGO-fM2JxnFUqP3VbXcMndR2yixtdF0G_UrOyGB68SGqDqhC0FEcDa1KcuxbFXgSAhBQUcpiVJjK_dSnrA9U7uw73dLcR6qj/s200/MarcusProgress_10292011.jpg" alt="" id="BLOGGER_PHOTO_ID_5669127338513326850" border="0" /></a></p><p class="MsoNormal">Yes the hair is awesome. I know.</p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">12:00-2 cans tuna, 8oz sweet potato, spinach, ketchup</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">3:00-HPN P(3)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">4:00-Train</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">5:30-Flame Broiler Beef with White Rice (my next business may be opening up a Flame Broiler. Save some money)<br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">8:00-1 cup white rice, 8oz pork chop, salad, Maduros (fried bananas Cuban-style), 3 bites Tres Leches cake (amazing)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">11:00-3/4 cup brown rice, 3oz beef</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">The weekend is now upon us. Good luck my friends. Stay focused!</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-81734353264714272872011-10-28T07:22:00.000-07:002011-10-28T08:00:02.273-07:00Oct 27th: Anniversary Time<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt;">Today was my 4 year anniversary with my wife. What does this mean? It means a nice dinner <span style="mso-spacerun: yes"> </span>with lots of alcohol, dessert, and feeling like shit.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Not this time!</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">I planned for my meal which fell on a low carb day. That meant steak, which was fine by me. Had a quick lunch, and then hit the cardio which KICKED MY ASS.</span></p><p class="MsoNormal"><br /></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">4:00 minutes at each station. 15sec sprint/15 sec rest</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Station 1: Battlin’ ropes (alternated between double waves, alternating waves, etc)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Station 2: Prowler. I FREAKING love this thing. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Station 3: Jump Rope (If you don’t jump rope, START)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Station 4: Spin Bike.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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…</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">I started dinner with a couple of Amstel Lights. If you can’t have beer on a program then what’s the point?</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEileE7zuU2pLyIKsO5u6hkUmt27NjWui8A0hTTPHXio9DEYudfSbsC89BmmvVgWhSSzD-B2tzVDFm9Jz4T-oG9a1NOeEkVwxf99O2I1qPMRYA7Uq18ViSoneoGuHCUSijHc4ozb_FVRNi0p/s1600/TJS_Dinner2.jpg"><img style="cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEileE7zuU2pLyIKsO5u6hkUmt27NjWui8A0hTTPHXio9DEYudfSbsC89BmmvVgWhSSzD-B2tzVDFm9Jz4T-oG9a1NOeEkVwxf99O2I1qPMRYA7Uq18ViSoneoGuHCUSijHc4ozb_FVRNi0p/s200/TJS_Dinner2.jpg" alt="" id="BLOGGER_PHOTO_ID_5668548994311426034" border="0" /></a></p> <p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;">Then moved into a steak, shrimp combo with a chimichurri citrus sauce. I then opted out of the potatoes for extra veggies.<br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWMh7T2CSLqBy6twXwPz6ERiSOg29bV2VuoGXeVtZtcKlbeFy-85V00xKw9tWSQcO01pXPZNYw5EbDWyYMhtYTJYEFihhi3rM_JFzE5LAwKeUr-uxFZ69epTPDSL6p0pSPPYqQ8Z9u5ZC_/s1600/TJS_Dinner.jpg"><img style="cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWMh7T2CSLqBy6twXwPz6ERiSOg29bV2VuoGXeVtZtcKlbeFy-85V00xKw9tWSQcO01pXPZNYw5EbDWyYMhtYTJYEFihhi3rM_JFzE5LAwKeUr-uxFZ69epTPDSL6p0pSPPYqQ8Z9u5ZC_/s200/TJS_Dinner.jpg" alt="" id="BLOGGER_PHOTO_ID_5668548987681464114" border="0" /></a><span style="font-size:10.0pt;"><br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">12:00PM-1 cup FAGE yogurt, 2 scoops Biochem, ¼ cup coconut milk</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">2:30PM-<a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=100&category_id=25">Pure Powder</a> (why my intensity was so high!)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">4:30PM-2 tbsp almond butter</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">6:00PM-2 Amstel Lights, 6 oz skirt steak, 4 oz shrimp, tons of veggies</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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!</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Till next time.</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-85396560559441510172011-10-28T07:20:00.000-07:002011-10-28T08:00:42.293-07:00Oct: 26th Peel Me off the Ground<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt;"><b>October 26<sup>th</sup>: Wednesday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Today was as minimalist as it gets. Squat day, high rep day, gonna be a fun day.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">Based on a 300lb or so max my numbers felt small</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">40%-125-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">50%-155-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">By the time I was finished I was gasping for air. Is it sick that I love that feeling? Is it?!</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.<br /></span></p><p class="MsoNormal"><span style="font-size:10.0pt;"><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">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.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">12:30PM-8oz sweet potato, 10oz chicken breast, lettuce, 3tbsp organic ketchup (on the potato, not the lettuce)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">3:30-<a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=99&category_id=25">HPN P(3)</a></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">5:00-8oz chicken breast</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">6:30-2 bowls cinnamon toast crunch with almond milk</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">8:00-Flamebroiler Beef with Brown Rice Bowl.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt;">9:00-small cookie, protein shake (My wife makes the best damn baked goods.)</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-26872328386024946722011-10-26T11:32:00.001-07:002011-10-26T11:34:00.496-07:00Oct 25th: Low Carb Day<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --></style><br /><br /><p class="MsoNormal"><span style="font-size:10.0pt">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. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Worked in with my 5:30 class. Lot’s of jump rope and kettlebells. Good times were had by most?</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:30PM-chicken leg, thigh, wind (no skin), 2 slices low carb bread (6g per piece), 2 tbsp almond butter, 1 cup broccoli</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:45PM- HPN Pure Powder</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:30PM- ½ cup cottage cheese, 2 scoops Biochem, ¼ cup coconut milk</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:45PM-6oz chicken breast, 1 cup steamed broccoli</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11:00-2 slices low carb bread, high protein peanut butter (2 tbsp almond butter, ½ scoop Casein, 2 tbsp Fage yogurt)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">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!</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-84263958317258619262011-10-26T11:31:00.000-07:002011-10-26T11:32:48.469-07:00Oct 24th: De-Load Week<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size: 10pt;"><b><br /></b></span></p><p class="MsoNormal"><span style="font-size: 10pt;"></span></p><p class="MsoNormal"><span style="font-size:10.0pt">Today was the first de-load, high rep week. This begins the 4<sup>th</sup> week of the plan so I’m almost ½ way done. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:00 PM-<a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=99&category_id=25">HPN<span style="mso-spacerun: yes"> </span>P(3)</a> + 10g BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:45 Bench Day</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">40%-95lb-5 (not even warmup weight)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">50%-125lb-5 (not even close)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">60%-145lb-hit it hard to get 25 reps. Basically till my arms were going to fall off</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-2:00 min between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Fat Grip curls-(105)-5 (70)-20 </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bar Dip (40kg)-5 (BW)-20,15,10,5=50 reps</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Pushups (45)-10 (BW)-25</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Row (45)-12 (BW)-22</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Great workout. Definitely got a good sweat in. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:00 PM-cinnamon toast crunch, almond milk, chicken breast, sweet potato, ketchup (I was in sweet cinnamon heaven)<br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00 PM-Banana</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">7:45 PM-1/2 chicken (no skin) pita, garlic sauce, 1 cup white rice</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10:00 PM-chocolate almond milk, casein, light chocolate syrup</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">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.</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-23270759979873978182011-10-26T11:29:00.000-07:002011-10-26T11:31:19.784-07:00Oct 23rd: Happy Deadlift Day!<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 23<sup>rd</sup>: Sunday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Woke up excited…it’s DEADLIFT day! Happy Deadlift day everyone.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Today, my back was a little tight from Jiu Jitsu, but I wanted to kill it anyway.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">295-7 (easy)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">340-5 (getting warmer)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">385-3 (disappointed. I feel like I should have gotten at least 6 but back started to tighten. Train smart, not just hard.)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:00 min between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Double OL Leg Clean (36kg)-7,7,7 </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Log Incline Bench (Log+55)-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">90 sec between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Fat Grip One Arm Corner Row (50lb)-6-8<span style="mso-spacerun: yes"> </span>each arm</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Pistol (16kg)-4,4,4 each leg. First time pistol’n in over 6 months. Felt alright.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11:00-<a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=99&category_id=25">HPN P(3)</a>+10G BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">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</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:45- 6oz chicken breast, 2 slices whole wheat bread, light mayo, mustard, green drink</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:00-3 slices pizza (no cheese) topped with 10 oz chicken breast sautéed in homemade BBQ sauce (ketchup, honey, water)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:00 PM-4 oz red wine</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Great weekend as always.<br /></span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-68555380767983897812011-10-26T11:26:00.000-07:002011-10-26T11:29:32.542-07:00Oct 22nd: Cardio Fun<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size: 10pt;"><b><br /></b></span></p><p class="MsoNormal"><span style="font-size:10.0pt"><b>October 22<sup>nd</sup>: Saturday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Today was a cardio day. I used the Pure Powder from HPN about 20 minutes before. Felt great and ready to go.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Sandbag Circuit (Arion Sandbag): 3:00 minutes: Alternated through: deadlift, row, clean, front squat as many times as I could</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Plate Circuit (45lb plate): Alternated through: Front Raise, Press, Curl, Front Press (killed the shoulders!)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Moved into intervals</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00 minutes per station (15 on/15 off)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Sprint Bike</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Prowler Push</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Heavy Jump Rope</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">This was actually a blast. Hard as hell but got me sweating and my heart rate was through the roof!</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">This is the first weekend I’ve REALLY, TRULY honed it in. I’ve always been a little lax on my weekends and this plan is actually changing my mindset (you don’t change your way of acting by thinking differently, you change your way of thinking by acting differently).</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10:00 AM-10g BCAA, <a href="http://mbodystrength.com/store?page=shop.product_details&flypage=flypage.pbv.tabs.tpl&product_id=100&category_id=25">Pure Powder </a><br /></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:30 PM-1/2 chicken, large salad</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3:00 PM-1/2 almond butter sandwich (low carb bread)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:30 PM- 4 eggs, 4 slices turkey bacon, cheese, cup of broccoli</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">9:00 PM-2 light beers </span></p> <p class="MsoNormal"><span style="font-size: 10pt;">11:00 PM-1/2 cup Fage, ½ cup cottage cheese, 2tbsp almond butter, low carb jam</span></p><p class="MsoNormal"><br /><span style="font-size: 10pt;"></span></p><p class="MsoNormal"><span style="font-size:10.0pt">Till tomorrow.<br /></span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-27907018210181315412011-10-23T09:43:00.000-07:002011-10-23T09:45:01.018-07:00Oct 21st: Military Press Time and Bad Ass Cardio Workout<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} @font-face {font-family:Wingdings; panose-1:0 5 2 1 2 1 8 4 8 7; mso-font-charset:2; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:0 0 256 0 -2147483648 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 21<sup>st</sup>: Friday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I definitely overshot my overhead press max. I need to scale back a little for my next 4 week cycle. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Log Press (no clean)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">106-7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">123-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">140-2+1 assisted (need to lower max slightly)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-2 min between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Pull up(32kg)-3 (24kg)-5 (bw)-12 (had friend count so there was NO cheating)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Incline Shrug (245)-8,8,6</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">90 sec between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Double Snatch (28kg)-8 (32kg)-5,3</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Lateral Raise (30lb)-10,10,10 (strict. No swinging. Saved that for the swings</span><span style="font-size: 10.0pt;font-family:Wingdings;mso-char-type:symbol;mso-symbol-font-family:Wingdings"><span style="mso-char-type:symbol;mso-symbol-font-family:Wingdings">J</span></span><span style="font-size:10.0pt"></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Finished with a bodyweight circuit:</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">(Video coming soon. This was a killer!)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Hand walkout to Jump Back-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Split Squat Lunge with Hold-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Hand Jump out to walk back-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Jump Squat with hold-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Rest-30 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Deck Squat-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Body Slide-30 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Deck Squat to Jump-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Hindu Pushups-30 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Deck Squat to Burpee-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Rest-60 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Jump Rope Double Unders</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10 sets of 20 with 20 sec breaks</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Medicine Ball Underhand High Throws-30 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Med Ball Slams-30 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Rest 30 sec</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3x</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Used a 25lb medince ball. My shoulders HATED me.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:30: 8 oz chicken breast, 5 oz potatoes with ketchup (I freaking love ketchup)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:00: HPN supps </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3:30-Train</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:00-Frozen yogurt with banana, 8 oz chicken, 2 small slices pizza (no cheese, so basically pizza flavored bread)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">9:00-8 chicken breast, 1 cup white rice</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11:00-1/2 cup almond milk, casein protein, ½ cup gluten free cereal (Jack ate most of it) </span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-55125562518982175512011-10-23T09:42:00.000-07:002011-10-23T09:43:53.813-07:00Oct 20th: REST DAY<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size: 10pt;"><b>October 20<sup>th</sup>: Thursday</b></span></p><p class="MsoNormal"><span style="font-size:10.0pt"><b><br /></b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Today was a complete rest day. Feeling strong. It’s so great to be on a solid program that mixes conventional with the unconventional. Why?</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">My main lifts going up = getting stronger = bigger kettlebells = more power and “unconventional strength” = main lifts go up higher = bigger kettlebells for longer workouts = even stronger and more muscle!</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Amazing how the math just adds up.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">1:15- 3 eggs, 4 slices bacon, 2 oz cheese, 1 cup broccoli</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00- 1 cup cottage cheese, 1 oz Chia seeds, 2 scoops Biochem whey</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">7:00-6oz ribeye, mixed veggies</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">7:30-small piece of bday cake (couldn’t resist! Well, I could have but I just didn’t want to)</span></p> <p class="MsoNormal"><span style="font-size: 10pt;">10:00-1/2 cup milk, ½ scoop Casein, ¼ cup Fage yogurt.</span></p><p class="MsoNormal"><br /><span style="font-size: 10pt;"></span></p><p class="MsoNormal"><span style="font-size:10.0pt">Being low carb, high carb every other day has it's advantages. It means you never go too long being low carb. Keeps you honest.<br /></span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-44303505874680260132011-10-20T10:48:00.001-07:002011-10-20T10:54:23.758-07:00Oct 19th: TJS Progress Report<span style="font-size:85%;"><br /></span><style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:85%;"><b>October 19th: Wednesday</b></span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">Time for another progress report:</span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">My training is feeling AMAZING. My strength is skyrocketing. My endurance in Jiu Jitsu is climbing. My grip strength is getting ridiculous. Diet is admittedly at about 80% (and climbing). Results are still coming, but I’m honing in even tighter. Doesn’t mean I’m giving up Coors Lite or Sprinkles Cupcakes, but just being smarter about when.</span></p><p class="MsoNormal"><span style="font-size:85%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">Step 1: RELIGIOUSLY track macros (protein, fat, carbs) everyday. This tends not to be a problem on the weekdays but Mr. Saturday and Sunday feel a little left out. This will help a lot.</span></p><p class="MsoNormal"><span style="font-size:85%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">Other than that I’m right where I want to be.</span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">1:30PM: Pre Workout-P(3)+10g BCAAs</span></p><p class="MsoNormal"><span style="font-size:85%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:85%;">Squat Day</span></p> <p class="MsoNormal"><span style="font-size:85%;">195-7</span></p> <p class="MsoNormal"><span style="font-size:85%;">225-5 </span></p> <p class="MsoNormal"><span style="font-size:85%;">240-9 (need to increase my max next for next 4 week cycle. Could have easily done more, but eased back a little)</span></p><p class="MsoNormal"><span style="font-size:85%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">KB Front Squats (28kg)-8,6,6</span></p> <p class="MsoNormal"><span style="font-size:85%;">Double KB Outside the leg Swings (32kg)-8,7,7</span></p> <p class="MsoNormal"><span style="font-size:85%;">60 seconds between sets</span></p><p class="MsoNormal"><span style="font-size:85%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">Romanian Deadlift with overhand grip (265) 6,6,6 (about high shin level)</span></p> <p class="MsoNormal"><span style="font-size:85%;">Single Leg Calf Raise (36kg) 10,10,10</span></p> <p class="MsoNormal"><span style="font-size:85%;">60 seconds between sets</span></p><p class="MsoNormal"><span style="font-size:85%;"><br /></span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p> <p class="MsoNormal"><span style="font-size:85%;">Post Workout: Flame Broiler (white rice, beef, teriyaki sauce, and side of broccoli)</span></p> <p class="MsoNormal"><span style="font-size:85%;">5:00 PM: 10 oz potatoes with ketchup, large salad with olive oil, 12 oz chicken breast</span></p> <p class="MsoNormal"><span style="font-size:85%;">9:00 PM: Quinoa noodles, broccoli, 3 eggs, butter</span></p> <p class="MsoNormal"><span style="font-size:85%;">10:00 PM: Small banana, ½ scoop casein, ½ cup 2% milk</span></p> <p class="MsoNormal"><span style="font-size:85%;"> </span></p><span style="font-size:85%;"> </span><p class="MsoNormal"><span style="font-size:10.0pt;"><span style="font-size:85%;">Great day. Gonna feel this tomorrow! </span><br /></span></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg36f9EuVPD38sZdwUkEpwXP7t2_ZIzQxVqQ97KMTwqQQdcDhXaPUylZmDptBp_QpQLdutDeqd7Xt80MKacqNf-8am46zVx3BfiVKlZAPaYp4daVaHQlXjHjkFjIOwQ8BuIwk3AFSE2crIY/s1600/Marcus_Progress_9%253A18%253A2011.jpg"><img style="cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg36f9EuVPD38sZdwUkEpwXP7t2_ZIzQxVqQ97KMTwqQQdcDhXaPUylZmDptBp_QpQLdutDeqd7Xt80MKacqNf-8am46zVx3BfiVKlZAPaYp4daVaHQlXjHjkFjIOwQ8BuIwk3AFSE2crIY/s200/Marcus_Progress_9%253A18%253A2011.jpg" alt="" id="BLOGGER_PHOTO_ID_5665633230588423106" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUfl-xSNwIZo0iMxP-wOcFLZ8FM27iynXhdWCSD71mJHA8vuiYWesd_aR-ACT0uYVLyAzHep4lk0ayD2-0RnyIFO_RZFTu5LZfqIFHET2qZI62SpkXjW2QIb3KzPtyx5iNT2cN8bR-3rud/s1600/Marcus_Progress10192011.jpg"><img style="cursor:pointer; cursor:hand;width: 114px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUfl-xSNwIZo0iMxP-wOcFLZ8FM27iynXhdWCSD71mJHA8vuiYWesd_aR-ACT0uYVLyAzHep4lk0ayD2-0RnyIFO_RZFTu5LZfqIFHET2qZI62SpkXjW2QIb3KzPtyx5iNT2cN8bR-3rud/s200/Marcus_Progress10192011.jpg" alt="" id="BLOGGER_PHOTO_ID_5665633229571922098" border="0" /></a></p><p class="MsoNormal"><br /></p><p class="MsoNormal">Feeling tighter. Weight has not dropped much. Getting used to the diet and really figuring out my body. I'm my own experiment. Strength is up and got a little less around the middle. What more could one want!?<br /></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com2tag:blogger.com,1999:blog-4814160678878850766.post-26083599043454282152011-10-20T10:46:00.000-07:002011-10-20T10:48:32.136-07:00Oct 18th: Training Journal Series: REST DAY<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} @font-face {font-family:Wingdings; panose-1:0 5 2 1 2 1 8 4 8 7; mso-font-charset:2; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:0 0 256 0 -2147483648 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 18th: Tuesday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Decided to change my schedule to lift every other day making today a rest day. Which also means it’s a low carb, high fat, high protein day. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Today I’m shooting for </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">200g protein</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">75g carbs</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">130g fat</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">This was fairly easy. I know I work better on fat and protein. The key thing I’m honing in on during the program is to become my own expert. Learn everything I can about myself so I know exactly what I need to do, eat, how much I need to rest etc to get EXACTLY the results I want. This is a valuable resource for the rest of my life. Treat yourself as an experiment where you are CONSTANTLY tracking, assessing and reassessing. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Had a GREAT meeting with Sean Torbati from HPN about the MB8 program we are putting together. Way more detail coming soon, but this program is going to be amazing! We’re in the process of writing the book based on his background in nutrition and training and my background in training athletes to help give people amazing results for the chosen sport and life in general. Can’t wait! You know you’re excited about something when you wake up in the middle of the night to work on it</span><span style="font-size:10.0pt;font-family:Wingdings;mso-char-type:symbol;mso-symbol-font-family: Wingdings"><span style="mso-char-type:symbol;mso-symbol-font-family:Wingdings">J</span></span><span style="font-size:10.0pt"></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">1:00 PM: 6 oz ground beef, 2 eggs, cheese, large salad, 1 piece of gluten free bread</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00 PM: cottage cheese with Biochem whey</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:30 PM: 6 oz chicken breast, 2 large sides of steamed broccoli (next meeting with Sean will involve Sprinkles Cupcakes, that I promise)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10:30 PM: ½ cup 2% milk, 1 scoop Casein protein, 1 oz raisins</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-81549498425602339162011-10-18T08:44:00.002-07:002011-10-18T08:45:22.244-07:00Oct 17th: Training Journal Series<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 17<sup>th</sup>: Monday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">A “transformation” is one that must be worked on EVERY day. Not three days a week or five days a week but every minute of every day. Is it hard? Yes. Is it time-consuming? Yes. Would it be more fun to do almost anything else? Yes. But a true physical transformation will yield benefits far greater than any costs paid.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:00-Pre workout P(3)+10g BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">12:30-Train</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bench: </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">65%-165-7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">75%-190-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">85%-215-3 (felt weak. Did inclines yesterday. That didn’t help)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Fat Grip Curls (100)-8,7,7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bar Dip (36kg)-7,7,7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">90 seconds between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Pushups (45)-10,10,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Row (45)-10,10,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Reverse Wrists curls (forearm strength) (65)-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Finished with sprints on spin bike (20on/40off) for 10 minutes.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">PW: 2 scoops Biochem, waxy maize, 8oz milk, 2 cups white rice, 8 oz steak. (SO FULL!)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">5:00-6oz chicken, salad</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:00-3oz steak, ¼ cup white rice, bowl chili</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">9:00-1/2 cup Fage, brownie, 1 glass wine </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I am finding that my intensity and dedication with my training is already transferring over into my work. More to come on this!</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-80118119296661589892011-10-18T08:44:00.001-07:002011-10-18T08:44:48.027-07:00Oct 16th: Training Journal Series<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 16<sup>th</sup>: Sunday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Was excited as hell because I moved deadlift day to today. Now, first off, even though I love to train it doesn’t mean I’m always excited to train. I force myself some days just like anyone else. However, the prospect of beating my numbers really excites the hell out of me and I’ve heard the same from clients. Trust me.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Deadlift</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">60%-270-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">70%-315-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">80%-360-10 (about 15-20 seconds between reps)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-2-3 minutes betweens sets.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I can’t explain to you the excitement of hitting bigger and bigger numbers. My goal is not to deadlift 1000lbs. I have no intention of entering the World’s Strongest Man contests, but lifting heavy FEELS AWESOME. Simple as that.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Double Outside Leg Clean: 32kgs-8,7,7</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Incline Log Bench: Log+55-7,6,6</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">90 sec between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Corner Fat Grip One Arm Row (changed from rope row because back was tight)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">50lbs-7,6,3+3 (put down after 3)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bulgarian Lunge (L+R)24kgs-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Had my P(3) before and then 10g BCAA and then another 10g BCAA an hour later</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11:45-plate of pasta with ground turkey and vegetables</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:00-dried fruit, raw cashews</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:00-big ol’ steak, salad, white rice, piece of brownie</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">9:00-Fage yogurt</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Great training day. Love days like this. I enjoy training on Sundays because then I can be a little more liberal with my food and take a nice long nap (all guilt free)</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-41646568608471006442011-10-18T08:43:00.000-07:002011-10-18T08:44:07.117-07:00Oct 15th: Training Journal Series<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} @font-face {font-family:Wingdings; panose-1:0 5 2 1 2 1 8 4 8 7; mso-font-charset:2; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:0 0 256 0 -2147483648 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 15<sup>th</sup>: Saturday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Woke up early, got some work done on MBodystrength.com and then hit the bootcamp. After I took a few fighters and boot campers to the local university (CSUF) to do stadiums and sprints. My legs were Jello. It was a blast though. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">We were there for about 40 minutes. I pushed myself so hard I almost puked. Love it</span><span style="font-size:10.0pt;font-family:Wingdings;mso-char-type:symbol;mso-symbol-font-family: Wingdings"><span style="mso-char-type:symbol;mso-symbol-font-family:Wingdings">J</span></span><span style="font-size:10.0pt"></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Pre-Sprints: HPPN (Pure Powder)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Post-10g BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:00-Protein Shake with 40g protein</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00-Small sandwich.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:00-big bowl chili</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">10-Fage yogurt with casein protein</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Didn’t eat too much today. More tomorrow!</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-89568229612012776402011-10-18T08:41:00.000-07:002011-10-18T08:43:26.353-07:00Oct 14th: Training Journal Series<style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 14<sup>th</sup>: Friday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I changed my training day to Sunday for a couple of reasons. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">1. I enjoy being a little more liberal on my diet on the weekend. Weekdays are no problem for me (as most people) so I want the few extra carbs and calories to go to recovery rather than just sit on my off day. Didn’t mean I was going to sit on my arse today!</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Did a 12-minute plyo workout. I’m not a huge fan of plyos in regular training, but every now and then is good. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Finished that off with a 10 min portion of the MB45 Essentials and 10 sets of 20 double-unders with 20 seconds between sets. Damn that sucked.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ate fairly light today. Was going to a party later that night so I wanted to give myself a little wiggle room.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11:45-12ish: Panda Express (2 servings chicken with a lot of steamed vegetables)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3-Pre-workout HPN, PW-10g BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4-1 cup Fage non-fat yogurt, 1 scoop Biochem whey, ¼ cup chocolate almond milk</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8-Anti-pasta salad (salami, cheese, olives) a few crackers with dip and a lot of red wine (maybe, too much)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">11-3/4 cup Fage with 1 scoop Casein Protein.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">A true transformation is happening. I’ve always been consistent with training, but the diet was always a struggle. Easier said than done for some people. This has not been the case. The last few weeks I’ve been more dedicated because I’m not thinking of it in 4,6,8 or 12 weeks. I’m thinking of it as 4-week chunks for the rest of my life. Lifestyle, people! I know it’s so cliché with training, but this HAS to be a lifestyle. If you don’t see yourself doing this in 6 months, don’t bother.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-16465537802277384762011-10-15T22:10:00.000-07:002011-10-15T22:21:14.719-07:00Prepping for the OHLC: A Look Inside Jason Dolby's Head<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO2cIAl_wZ_b6KCXKix7VVrVV2vulYGI7Y3M4f51iBubzCxufG4yhnDMQ5NaXOWfgz4mEEghfih92t-xynYsEcl1blGCztXnGNNMXxu28SR4bieiAUg6DtQ2CQyjwXecKbtJ04faaA4tzr/s1600/DolbyFocusing"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 94px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO2cIAl_wZ_b6KCXKix7VVrVV2vulYGI7Y3M4f51iBubzCxufG4yhnDMQ5NaXOWfgz4mEEghfih92t-xynYsEcl1blGCztXnGNNMXxu28SR4bieiAUg6DtQ2CQyjwXecKbtJ04faaA4tzr/s200/DolbyFocusing" alt="" id="BLOGGER_PHOTO_ID_5663954461368574834" border="0" /></a><br /><br /><style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} @font-face {font-family:ArialMT; panose-1:0 0 0 0 0 0 0 0 0 0; mso-font-alt:Arial; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-format:other; mso-font-pitch:auto; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">When Jason first told me about the One Hour Long Cycle last year I thought he was nuts! Very few people can withstand 10 minutes of any exercise let alone 60 minutes of kettlebell clean and jerks. If there’s one thing this guy has its passion, a passion to help others, a passion to perform at the highest level and a passion for life. So really, it didn’t surprise me all that much. </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">While attending I held the honor of counting his reps, which was brutal in and of itself thanks to my good ol’ ADD. (Thanks a lot Nintendo.)</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">While counting his reps I got to see more than anyone else (less Jason of course) of his brutal hour of double clean and jerks with 20kgs, no less. It was amazing, but I wanted to get Jason’s perspective on his monumental achievement.</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style=""><br /></p><p class="MsoNormal" style=""></p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: Thanks Jason, for taking the time to answer some questions about your upcoming event.</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: Of course!</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: First off, what spawned the One Hour Long Cycle? How did you get this thing off the ground and how have you developed such a following for it?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: At first, the One Hour Long Cycle was just going to be something kind of silly and crazy that I wanted to do for my 35th birthday party. I had a big party for my 30th birthday but it was more traditional with lots of eating (monster potluck), drinking and dancing, and oh, did I mention eating?! Fun, but you always feel like a bloated sloth afterwards :) </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">For my 35th I wanted to do something challenging and much healthier! I had been reading a lot about some of the Russian kettlebell lifters and their impressive achievements. One man really stood out to me for his world-class mental toughness, Sergey Rachinskiy. Some of his feats were mind blowing to me. One of them being 5,555 repetitions of jerks with a single 24kg(53lb) kettlebell in 12 hours without setting it down. The man only took a little food and water in the 11th hour, while still holding up the weight of course. I was inspired. </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">I decided to try to clean and jerk(long cycle) 2 kettlebells for an hour without stopping for my birthday which was 5 months away at the time. It would be a party of suffering and awesomeness and I would invite friends, friends who would be weird enough to think it was a good idea and want to join me. Haa haa! At first I was going to use two 16kg(35lb) kettlebells, then later I figured "hey maybe I should just work even harder so I can use two 20kg(44lb) bells?!" Me and my bright ideas. After coming back from the 2010 IKSFA workshop (thank you Aleks!!!) in St Petersburg, our 1st of 3 trips to Russia, I was focusing on unlearning poor lifting habits and pounding the new efficient ones into my body. Rep after rep after rep....you get the picture. I was more motivated than ever for my birthday because I'd invited IKSFA coaches Sergey Rachinskiy and Sergey Rudnev to join in the fun and they agreed!! "Chu-Hi!" I thought to myself. </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style=""><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">I was now thinking that I could do something greater with this crazy One Hour Long Cycle thing than just have it be for a birthday celebration. I was actually outside one Sat morning, training my student Shermayne Shepherd (having her do Prowler intervals, you're welcome Shermayne) when it hit me! "Why not make this a charity event?" I asked myself. Boom! Done! It was on! I now just needed to choose a charity. I went with Children's Hospital Los Angeles. I had worked with them many years before as a camp counselor and archery instructor at a Ronald McDonald House summer camp in Idyllwild CA. I had always wanted to give back to them for such an amazing experience. As the months, weeks, and days grew closer to the event, I would share with my friends, family and fellow lifters how my training was coming along. Telling them about how I broke 30 minutes or 40 minutes for the first time. Or how I failed after just 18 minutes one day because my mind broke after realizing I still had 26 minutes left to go. Or even about my methodical process of duct taping 1 or 2lb weights to the bottom of my 16kg's in order to safely "sneak up" on the 20kg's. Bla bla bla, I talked quite a bit about it. Ha haa! Yet more people seemed to listen, really listen. Many became interested and some even committed to the event as lifters or as observers to support. I thought it was wonderful! I felt in my heart that this event would be special, that it would move people. I knew this would be the first of many.</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">There were 20 lifters and dozens of supporters in the audience on the morning of Oct 23rd 2010. I turned back to face all of my brothers and sisters who stood behind a bell, "We lift for the children!" I shouted. It was 11am...it was go time.</p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style=""><i> <br /></i></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: That’s a true kettlebell-nut’s birthday celebration! </i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>In regards to the challenge you already went through what was going through your head before you started? An hour is a long time to do anything and double clean and jerks is no easy feat. Were you nervous at all?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: To be honest, I wasn't really that nervous until about 10 minutes before we started. I had trained diligently for 5 months and had reached the 50-minute mark with the 20's the week before. I felt like my chances to finish were pretty good. I think I was more concerned about the effort it took moving the four 800lb mats across LA the day prior with John Buckley and Sha Ali, yikes! Or about whether or not the peanut butter and honey sandwich I had for breakfast was going to push me through the 60 minutes. My good old hiking food of choice! Sometimes you just gotta go with what you know :) This was not going to be a 10-minute set. It was going to be "different, but more"(in the words of Milosh). </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">Something else happened just minutes before the lift began that gave me an energizing burst of emotions. My Mom and Dad were in the same room, at the same time, and talking to each other. They were smiling. This was the first time they had spoken face to face in over 10 years. I always thought it would have been either my or my brother’s wedding for this reunion to happen. I couldn't believe it! The kettle did it! It was going to be a good day. We started the lift, I cleaned the bells, and I looked straight at my good friend Marcus Martinez, as if I was searching for an expression of reassurance on his face and conviction in his eyes. I saw them both. Thank you, Marcus. I jerked the bells. I watched Marcus' thumb click the pitch counter for rep number one. I was in the zone. </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">From that moment on I didn't remember much. I do remember a few things. I remember my 6 breath cycles in the rack. I remember the feeling of sweat running down the back of my knees, down to my ankles (awkwardly irritating). I remember hearing the first "Boom Chu-Hi" from the audience to our left. It was my brother Damon, who I love more than anything on earth, period. I remember glancing to my right to see if Sergey Rudnev aka "Rude Boy" was still periodically watching me in between sparking his pitch counter at mach speed for Rachinskiy, who would break his own world record that day! After the event had ended, I would ask Mr. Rudnev if he would take me on as his student. He said yes, he told me that I had earned it. I remember hearing the breathing of Estella Hom, who was mashing up the kettle just to my right. I remember just at the 30 minute mark my buddy Tom Corrigan hollered "Just 5 more minutes guys!", referring to the half way point in a kettlebell sport 10 minute set. I thought that was cool. I remember closing my eyes several times and doing my best to imagine taking a nap between reps. I remember "Minute 46". That was the most brutal minute of the hour. I wobbled and swayed, even took a step forward to catch my balance. I was physically tapped out. I had nothing left. I saw Marcus stand up and throw some bells and his chair out of the way. Holy crap! This guy was willing to try to catch me and a pair of falling bells in case I went down. Beers on me again for that one, Marcus! 14 minutes left on the clock. It seemed so far away; so unreachable. All this training, all this preparation, all these people lifting with me, and all my family and friends in the crowd! Was I going to fail or finish? I was nervous, and even embarrassed for pausing for so long in the rack. Rachinskiy has lifted a kettlebell for 12 hours straight! "Come on J!” I told myself. I had to do it for the little guys who call the Children's Hospital their home. I had to!</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">As minute 46 came to a close, I clearly heard something that hit me deep in my soul. A commanding voice from behind me on the right shouted "Dolby! Hit the one in the middle!" It was my brother, John Wild Buckley. It was as though he was inside my head and knew exactly what I needed to hear. Anyone who is even half a fan of the Rocky movies knows just what that line means. My heart swelled with courage. I looked at the clock; it had just clicked to minute 47. "3 minutes left till' I'm home free", I thought to myself. You see, in my 5 months of preparation for this day, I always knew that once I only had 10 minutes left I was sure to finish. I was psychologically un-tethered; I was home free. I gave the last 10 minutes everything I had. Everything! There was not a drop of surrender in my blood at this point. Plus I was rocking out with an awesome headband, and hello??...It's a headband. Everyone knows you can take on the world when your forehead is sporting one of those bad boys. One minute left on the clock, the crowd is screaming for us all, (holy crap I'm getting all emotional typing this sentence) this is it, we are all really going to do this, and we’re all going to finish! 30 seconds left. I pick up my pace, my fingers want to let go but I refuse. The last clean, the last jerk. The buzzer sounds. Wow!</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">I set the bells down, folded over, hands on my knees, desperate to catch my breath. I then felt a body forcefully crash into me from the left. Hard! "I don't remember inviting Brian Urlacher to the party!" I thought to myself. The same "linebacker" that blind-sided me was also the same guy who saved me from hitting the floor. I looked up and it was my brother Damon, crushing me with a victorious grizzly hug. Nobody else could have been more perfect for that moment. I will never forget it. A split second later I feel another hit, boom! It's Buckley, then another, my Dad, my step-dad, my Mom, clients, friends! It was truly amazing! I was able to make out enough detail, through the tears, sweat and chalk in my eyes, to see the whole room filled with lifters, families, friends and reporters all embracing in hugs and sharing the moment of jubilation. I had only witnessed this type of scene in the movies before. This was epic; this was real. Rachinskiy's tally: 915, my tally: 262, everyone's tally who donated, supported or lifted: Infinitely awesome! We raised just about $2,600 for the children's hospital. I was so proud!</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="">After cleaning up the gym (Thank you Center Street!) and thanking everyone, the mission was "Cheeseburgers and Chu-Hi!" True story. And it happened. "Oh Yeaaah!" (In the voice of Ritz)</p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: Damn, those are quite a few emotions you were going through you at that time. I don’t think people realized how much this meant to you. </i></p> <p class="MsoNormal" style=""><i> </i></p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i><br /></i></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>I was definitely willing to catch you, although looking back at that I was definitely hitting the ground with you! How are you training for the 2nd Annual OHLC?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: For the second annual One Hour Long Cycle I am not training specifically for a certain goal. This year I will just be coasting through with a single bell, maybe a 20kg. My personal goal right now is focusing on achieving my candidate for master of sport (CMS) and then master of sport (MS) in the long cycle (clean and jerk) in Kettlebell sport. For me to train for a respectable performance in the 1HLC, I would have had to pull back on my training for my current kettlebell goals. Let's just say that I have some future plans and goals for my lifting in the 1HLC ;) The people to watch this year are Sergey Rachinskiy, Anistasia Koutsouras, John Harshman, and Jennifer Hintenberger, and of course Thomas Ritz (it's Thomas Ritz, guys). Also my friend Tom Corrigan is going to do something very brave during the hour (I'll let him share that with you). </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: What is your big picture plan for the One Hour Long Cycle? Where do you see it going in the future?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: The plan is simple from here on out with the 1HLC. Bigger, bigger and bigger. I want this annual event to explode in popularity so that we can raise more and more each year for the chosen charities. Also my hope is that the 1HLC and similar events continue to create interest in kettlebell sport in the USA and around the world. Bringing people together to work hard in unison for a great cause can only create brotherhood/sisterhood and inspire cooperation amongst us in our small, but quickly expanding, kettlebell world. </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: What makes the One Hour Long Cycle different from other kettlebell sport challenges that are held all over the world?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: In the 1HLC, there are no judges, flights, or fees.<span style="mso-spacerun: yes"> </span>You just come lift for an hour with other big-hearted people.<span style="mso-spacerun: yes"> </span>You can donate whatever is comfortable to the charity if you choose.<span style="mso-spacerun: yes"> </span>It's the only event I know of where all people perform the clean and jerk without competing against one another.<span style="mso-spacerun: yes"> </span>We all start and hopefully finish at the same time.<span style="mso-spacerun: yes"> </span>If you want your reps counted you need to bring someone, ask someone, or count them yourself.<span style="mso-spacerun: yes"> </span>The real objective is to just work hard together for those who need help more than we do.<span style="mso-spacerun: yes"> </span>:) </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: What are you holding the 2nd Annual OHLC for? Is it for charity and if so, which one and why?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">JD: This year the event will be held to raise money for the victims of the earthquake and tsunami that recently battered Japan. </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">The reason we have chosen to donate all proceeds of this year’s One Hour Long Cycle to Japan, “Higashi Nihon Daishinsai,” the Eastern Japan Great Earthquake Disaster. On Friday, March 11, 2011, an undersea mega thrust earthquake with a magnitude 9.0, struck about 45 miles east of Japan’s Oshika Peninsula from an underwater depth of 20 miles. The earthquake was the most powerful to have ever hit Japan and actually shifted the planet on its axis by up to 10 inches and slid Honshu, the largest island of Japan, 8 feet laterally. The quake triggered devastating tsunamis, unleashing waves of up to 133 feet, in some cases sweeping up to 6 miles inland. In addition to being responsible for the thousands of lives lost, injuries, and individuals still uncounted for, the tsunamis caused a number of nuclear accidents and destroyed or damaged 125,00 buildings across the span of 18 prefectures.</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">Japan’s Prime Minister Naoto Kan has mentioned this catastrophe to be the most difficult crisis Japan has had to deal with in the 65 years post WWII. The battered communities need all and any assistance they can get from the rest of the world right now. We have chosen to do our best to lend a helping hand, no matter how small, in the scheme of things that hand might be. We will do this as a united group of people, as one unit, as kettlebell lifters. We will work as hard as possible and bare all that we can, for 60 minutes, for a great cause. Come join us in lifting in and or donating to this year’s One Hour Long Cycle.</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none">Our good friend Nazo was trapped in Japan during the natural disasters. She wrote a heartfelt blog entry while dealing with the crisis. It’s titled “Nazo from Tokyo”. The link is below, and I would highly recommend reading it.</p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><a href="http://orangekettlebellclub.net/2011/03/18/nazo-from-tokyo/">http://orangekettlebellclub.net/2011/03/18/nazo-from-tokyo/ </a></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><i>MM: What do you hope participants and spectators will take from this event?</i></p> <p class="MsoNormal" style=""> </p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /></p> <p class="MsoNormal" style="">JD: From the one-hour long cycle 2011, I hope that people take home with them a feeling of camaraderie and joy.<span style="mso-spacerun: yes"> </span>I hope they will remember how hard they worked to make someone's life somewhere a little easier.<span style="mso-spacerun: yes"> </span>I hope they will remember it for the rest of their lives.<span style="mso-spacerun: yes"> </span>I hope they tell everyone they know about what they accomplished.</p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><br /><span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style=""><i>MM: Thank you for your time Jason and I wish you and the OHLC the best. The second annual OHC will be held at Innovative Results in Costa Mesa, California on October 22nd. For more details check out:<br /></i></p><p class="MsoNormal" style=""><br /></p><p class="MsoNormal" style=""><a href="http://www.onehourlongcycle.com/"><span style="font-family:ArialMT;"><span style="Times New Roman";font-family:";color:#0D36A1;" ><i>onehourlongcycle.com</i></span></span><i>.</i></a></p><p class="MsoNormal" style=""><br /></p><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"><span style="font-size:85%;"><i><br /></i></span></p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p><span style="font-size:85%;">JD: My pleasure man! Just happy to spread the word.</span><br /><p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal" style="mso-pagination:none;mso-layout-grid-align:none; text-autospace:none"> </p> <p class="MsoNormal"> </p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-88683857094744097562011-10-14T17:04:00.000-07:002011-10-14T17:10:34.934-07:00October Training Journnal Series: 11th-13th<span style="font-size:10.0pt"><b>October 11<sup>th</sup>: Tuesday</b></span><span style="font-size:10.0pt"><br />Today was squat day. You always hear from strength enthusiasts that you MUST build your squat if you want to build a powerful body. This is ABSOLUTELY true. I am not just saying this because I have learned to love squats. I have never felt stronger in my life and at one point I was doing pistols holding a 32kg for reps.</span><span style="font-size:10.0pt"> Very few things feel as good as hitting a new PR on squats. Trust me.</span> <p class="MsoNormal"><span style="font-size:10.0pt"> Squat (based on 290 max)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">60%- 170-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">70%-195-5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">80%-225-14 (max). I have grossly underestimated my squat max, but better to underestimate than over. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-2.5 min between sets. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">KB Front Squats (28kg)-6,5,5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Double Outside the Leg Swings (28kg)-10,10,10</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-60 seconds between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">RDL (possibly one of my favorite exercises)-255-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Single Leg Calf Raise (36kg)-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Grip is a determining factor for RDL, but I would rather sacrifice bigger numbers for a stronger grip. That’s just me. I see more use in lifting what you could physically lift on your own. I see both sides of the argument, but when push comes to shove, I want a stronger grip.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Rested and ate well today. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"><b> </b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 12<sup>th</sup>: Wednesday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">A MUCH needed rest day. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:30-Chipotle Salad with beans </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3:00-Almond Butter sandwich. Very needed</span><span style="font-size:10.0pt;font-family:Wingdings; mso-char-type:symbol;mso-symbol-font-family:Wingdings"><span style="mso-char-type: symbol;mso-symbol-font-family:Wingdings">J</span></span><span style="font-size: 10.0pt"></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">5:00-6oz chicken fillet</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">9:00-6 oz ground beef (75/25), 2 eggs, large salad,</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"><span style="mso-tab-count: 1"> </span>Dessert was ½ cup cottage cheese, ½ cup yogurt, Casein protein, 1 oz raisins</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Not much about today other than it being a LONG day.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"><b> </b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"><b>October 13<sup>th</sup>: Thursday</b></span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Was ready to hit the weights early, but paced myself. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Jiu Jitsu at 10:30 with 10g BCAAs in me and 5g after.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Followed that up with a large salad with chicken and an apple.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3:45: Pre Workout Supps (P(3)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:15-5:00 Train</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Military Press (BJJ screwed up my numbers big time)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Log: 5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Log+10: 5 reps</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Log+45: 2 reps (elbow was killing me from BJJ)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Log+40: 3 reps</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">(no more BJJ the same day as training)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Pullups (20kg)-6,6 (BW)-10</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Incline Shrug (235)-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">-90 seconds between</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Double Snatch (28kg)-6,6,6</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Lateral Raise (30)-8,8,8</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Post-Workout: ½ cup Fage non fat yogurt, 1 scoop Biochem protein, 1 small banana</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Dinner (which was awesome): ½ <span style="mso-spacerun: yes"> </span>chicken, large salad, 1.5 cups brown rice, 5 oz Yogurtland</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I don’t care what results people are getting from certain diets. If they don’t see themselves doing it long-term than forget about long-term results. You have to make this an enjoyable process. Not one of deprivation. I know this is working because my wife is commenting and anyone who’s married knows that the partner that sees them everyday is the LAST person to compliment. Keep that in mind.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Till next time.</span></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0tag:blogger.com,1999:blog-4814160678878850766.post-9371050787803750502011-10-11T08:32:00.000-07:002011-10-11T08:34:15.060-07:00Training Journal Series: Oct-8th-10th <p class="MsoNormal"><font style="font-size: 12pt;" color="#3366ff" size="3"><b>October 8th: Saturday</b></font></p> <p class="MsoNormal"> </p><p class="MsoNormal"><span style="font-size:10.0pt">Woke up early today to do sprints and stadiums. Had a scoop of Pure Powder from HPN and then 10g BCAA during the workout. Spent about 30 minutes at the track. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I have been focused on my vision for what I see for myself. My goals. What I want to look like, feel like, be like, etc. I was walking by my wife to the bathroom and she says, “whoa six pack.” Now, I’m still a ways from a true six pack (not that that is the main goal) but what felt the best about that was normally when I would get lean enough to be at a “six pack” I was in the low 190s or even 180s. I’m sitting between 199-201 (aiming to lower that) and feeling stronger than ever.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">This is by far the easiest way of eating I’ve ever encountered. I have tons of energy in the gym. My strength is going straight up. The 32-48kg bells have never felt lighter. I’m being very mindful of the overtraining factor, however. I’m also being so mindful of the diet until it becomes purely habit. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">You cannot expect to be disciplined and have tons of willpower your entire life. I’ve been reading a great book <u>Mindless Eating: Why We Eat More Than We Think</u> and according to the author who’s food researcher, we have over 200 choices a day when it comes to food. 200! Even at 90% you’re making 20 “bad” choices. That’s why it MUST become habit.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size: 10pt;">7:00AM: HPN Pure Powder<span style="font-weight: bold;"><br /></span></span></p><p class="MsoNormal"><span style="font-size:10.0pt"><span style="font-weight: bold;"></span>7:30AM: 10g BCAA during sprints</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">1:30PM: ½ chicken, spinach</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">7:00PM: 2 vodka sodas, ½ a Pacifico, steak salad with apples and guacamole, shared a “cake ball” with the Mrs. (thanks Sam…)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><br /></p> <p class="MsoNormal"><font style="font-size: 12pt;" color="#3366ff" size="3"><b>October 9th: Sunday</b></font></p> <p class="MsoNormal"> </p><p class="MsoNormal"><span style="font-size:10.0pt">Today was raring to go. Really wanted to do a workout but held myself back. Went for a long walk with the family instead. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">1:30-12 chicken, spinach, green drink, crackers with cheese</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00-crackers with hummus</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">6:00-wine, a 12oz steak, scoop of mashed potatoes, corn with butter, large salad.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:00-was craving something. Ended up having a true “cheat” meal of a quesadilla and the last of a chocolate from Argentina (they needed to be gone with anyway.) </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">After my little cheat, I felt great. It was exactly what I needed. The only problem is that I would have rather planned it than just done. It. That will change. </span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><font style="font-size: 12pt;" color="#3366ff" size="3"><b>October 10th: Monday</b></font></p> <p class="MsoNormal"><span style="font-size:10.0pt">Long and busy day (just like the others</span><span style="font-size:10.0pt;font-family:Wingdings; mso-char-type:symbol;mso-symbol-font-family:Wingdings"><span style="mso-char-type: symbol;mso-symbol-font-family:Wingdings">:)</span></span><span style="font-size: 10.0pt"></span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Meetings, training, and computer work kept me from working out until almost 3. Hadn’t eaten until then, either. I had just as much if not more energy and strength.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2:30-Pre-workout P(3) + 10g BCAA</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3:00-Peri-workout 10g BCAA</span></p> <p style="font-weight: bold;" class="MsoNormal"><span style="font-size:10.0pt">Today was a fun workout:</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Bench (60,70,80% 1RM)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Set 1: 150-5 (light)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Set 2: 175-5 (not as light)</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Set 3: 200-6 was my max. Failed at 7.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">2.5 minutes between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Fat Grip Curl: 100-7,6,6</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Dip: 36kg/80lbs-6,5,5</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">90 seconds between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Push up: 35lb-10,10,10</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Ring Row: 35lb: 10,10,10</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">60 seconds between sets</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Finished with an interval fiesta:</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Spin Bike</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Sledgehammer</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Prowler</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">Heavy Jump Rope</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">3:00 minutes at each station. Used my gym boss. 15<span style="mso-spacerun: yes"> </span>sec on/15 sec off for a total of 6 sprints per station.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">I think I’m still sweating from this.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">--Total of 12 minutes + 1 min break between stations. Went by quick and was a blast.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">4:00: Post Workout: 15oz of potatoes and 12 oz of chicken thigh fillets with 4 tbsp of ketchup (on the potatoes.) Felt like magic. Took an hour to eat!</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">8:00: 10oz ground beef (75/25), 1 can of white beans, small handful light cheese, tbsp sour cream, large green drink.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt">9:00: ½ cup milk, ½ cup cottage cheese, scoop casein protein powder, ½ tbsp chocolate syrup.</span></p> <p class="MsoNormal"><span style="font-size:10.0pt"> </span></p> <p class="MsoNormal"><span style="font-size:10.0pt">De-frickin-licous and slept like a baby.</span></p> <p><br /></p>Marcushttp://www.blogger.com/profile/12532779385677856834noreply@blogger.com0