October Training Journnal Series: 11th-13th

October 11^th: Tuesday
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. Very few things feel as good as hitting a new PR on squats. Trust me.

Squat (based on 290 max)

60%- 170-5

70%-195-5

80%-225-14 (max). I have grossly underestimated my squat max, but better to underestimate than over.

-2.5 min between sets.

KB Front Squats (28kg)-6,5,5

Double Outside the Leg Swings (28kg)-10,10,10

-60 seconds between

RDL (possibly one of my favorite exercises)-255-8,8,8

Single Leg Calf Raise (36kg)-8,8,8

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.

Rested and ate well today.

October 12^th: Wednesday

A MUCH needed rest day.

2:30-Chipotle Salad with beans

3:00-Almond Butter sandwich. Very neededJ

5:00-6oz chicken fillet

9:00-6 oz ground beef (75/25), 2 eggs, large salad,

Dessert was ½ cup cottage cheese, ½ cup yogurt, Casein protein, 1 oz raisins

Not much about today other than it being a LONG day.

October 13^th: Thursday

Was ready to hit the weights early, but paced myself.

Jiu Jitsu at 10:30 with 10g BCAAs in me and 5g after.

Followed that up with a large salad with chicken and an apple.

3:45: Pre Workout Supps (P(3)

4:15-5:00 Train

Military Press (BJJ screwed up my numbers big time)

Log: 5

Log+10: 5 reps

Log+45: 2 reps (elbow was killing me from BJJ)

Log+40: 3 reps

(no more BJJ the same day as training)

Ring Pullups (20kg)-6,6 (BW)-10

Incline Shrug (235)-8,8,8

-90 seconds between

Double Snatch (28kg)-6,6,6

Lateral Raise (30)-8,8,8

Post-Workout: ½ cup Fage non fat yogurt, 1 scoop Biochem protein, 1 small banana

Dinner (which was awesome): ½ chicken, large salad, 1.5 cups brown rice, 5 oz Yogurtland

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.

Till next time.

Guest Blog Post from Sincere Hogan

If you are looking for a kick ass workout then look no further. Sincere Hogan of newwarriortraining.com has got just the prescription. A kettlebell and your bodyweight; could it get any simpler? Sincere is one of the best guys out there to help you build strength, lose weight and feel amazingly powerful.

Check it out!

"If it's one thing I love, is fat burning, total body workouts. What I
love even more, is when these type of workouts not only burn a load of
fat, but actually build strength, conditioning, power, and agility.
Now, take THAT, Mr. Treadmill! The following workout is a favorite of
mine and my clients. You get a lot done in minimal time, with minimal
equipment. All you need it a kettlebell and, well, the best gym in the
world....your bodyweight. Check it out!"


5/10/15/20/25 Workout:

1. 5 x Attacking Primate
2. 10 x Kettlebell Presses (5 per side)
3. 15 x Chimp Walks
4. 20 x Kettlebell Snatch (10 per side)

Perform as many rounds as possible for 25 minutes.

Rest between rounds = 1 min. (beginners) / :30 sec (intermediate) /
Rest only long enough to get a drink of water (advanced)

Keep up with your total amount of rounds, and aim to beat that number
the next time you perform this workout, as a measure of your progress.

For more killer workouts, be sure to check back here at
http://mbodystrength.com.



Better known as "The People's Fit Coach," Sincere's mission is to
coach, empower, and inspire individuals to tap into their varied
resources, in order to create the health and fitness lifestyle they
truly desire. Sincere is not only the ultimate fat killer, but the
consummate self-confidence builder. Sincere is the owner and lead
instructor of New Warrior Fitness Training, based in Houston, TX. Find
out more about Sincere at www.NewWarriorTraining.com