October 28th: Friday Boulder Shoulder Day

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.

Log Press: I definitely overestimated my max with this. I had it at 165 but it’s more at about150.

40%-5 (58lb)

50%-5 (72lb)

60% -16 (88lb)-harder than I thought it would be but that’s my own damn fault for practicing handstands all day yesterday!

Ring Pull ups (32kg)-4, (BW)-15

Incline Barbell Shrug (265)-8 (225)-20

-90 seconds between sets

Lateral Raise (40lb)-6 (30lb)-20

Double Clean and Jerk (16kg)-2

sets of 2:00 minutes with 1:00 minute rest. My hat goes off to all those Kettlebell Sportsters out there.

Finished with Tabata Ropes (double slams, alternating waves, side waves, etc)

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.

What’s funny is I’ve never been so consistent with tracking, my plan, my diet, etc. Here’s the secret:

You don’t think yourself into a new way of acting, you act yourself into a way of thinking.

IT’S AS SIMPLE AS THAT.

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.

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 about three and a half weeks. Can't WAIT for the next four and half!

Yes the hair is awesome. I know.

12:00-2 cans tuna, 8oz sweet potato, spinach, ketchup

3:00-HPN P(3)

4:00-Train

5:30-Flame Broiler Beef with White Rice (my next business may be opening up a Flame Broiler. Save some money)

8:00-1 cup white rice, 8oz pork chop, salad, Maduros (fried bananas Cuban-style), 3 bites Tres Leches cake (amazing)

11:00-3/4 cup brown rice, 3oz beef

The weekend is now upon us. Good luck my friends. Stay focused!

Oct 4th Training Journal Series

Tuesday

Today was a long freaking day. I got to my workout at 1. Took my HPN at 12:30. Today was squat day. Not to mention cold and rainy. Listened to a little Nine Inch Nails beforehand. Did the trick.

Trained in the afternoon and then had a short Jiu Jitsu session.

During Training: 10g BCAA

Squat:

2 warm up sets

Estimated 1RM: 281

55% @ 155lb-7 (easy)

65% @ 185lb-7 (easy)

75% @ 215lb-12 (brutal)

KB Front Squat (24kg) 3x10

Double Outside the Leg Swings (24kg)-3x10

-60 seconds between sets

RDL (overhand grip)(Romanian Deadlift) (225)-8 (245)-2x8

Single Leg Calf Raise (32kg)-3x10 per leg

Crush Gripper (150)-hold for 35 second-2x per hand

Post Workout: Flame Broiler Brown rice and beef bowl + 6oz pineapple

Afternoon snack: can of sardines, string cheese (from Wisconsin, so it’s awesome), oat/fruit bar made by client.

Post Jiu Jitsu

Dinner; 8 oz chicken thigh filet, spinach, ½ cup brown rice, curry. 8 oz almond milk, 1 cup rice chex, handful raisins.

Getting much better about tracking so that I can see exactly how many calories I’m taking in. For the regular person looking to lose a few pounds, it’s not completely necessary (although tracking absolutely is) for my goals and for what I’m trying to accomplish I need to have EXACT numbers.

Always Time for a Workout...

When a workout gets missed what do you do? Stress about it? Do you feel guilty? I know I did.

A great workout is never too far away. If you have a million things on your to do list and it feels like nothing is going your way that’s the BEST time to get a quick session. Does it have to be a 60 min, full gym workout? No. All you need is a kettlebell and if you don’t have that just your bodyweight.

Instead of stressing about getting a full workout in, just focus on movement. Movement can be anything. A long walk, some jump rope, pushups and squats, whatever you feel like.

While a structured plan is important for long-term fitness success and to ensure progression the reality is life will get in the way from time to time even with the best intentions. When that happens, don’t stress, just move. Not only will you decrease your stress you will be moving right along on your fitness goals.