Oct 31st: Halloween Candy Fun

Today starts the second cycle of MB8. I’m feeling stronger, leaner, and faster. Like a freakin’ athlete should!

Pre-Workout: HPN P3

Bench (based on a 255 max)

55%-140-7

65%-165-7

75%-190-8 (failed on the ninth)

Fat Grip Curls (105)-6,5,5

Bar Dip (88lb KB)-6,5,5

-90 seconds between

Ring Fly (feet elevated, body parallel to the ground)-6,6,6

Ring Row (feet elevated, body parallel to the ground)-(55lb)-11,9,9

-60 seconds between

Rope curl (70lb)-6,6,6

Triceps Ext with Lat involvement (EZ bar +55)-8,8,8

-30 seconds between

Finished with a circuit involving bike sprints, jump rope, and MB45 Essentials (about 15 minutes worth) with a 20kg bell.

Solid workout today. High carb days are also fun:)

2:00-Chicken, sweet potato

4:00-HPN P3

5:00-Train

7:00-Ground beef, rice, raisins (sounds gross but it wasn’t bad), handful of M’Ms. (I love me the peanut ones)

10:00-Protein shake with casein

Oct 27th: Anniversary Time

Today was my 4 year anniversary with my wife. What does this mean? It means a nice dinner with lots of alcohol, dessert, and feeling like shit.

Not this time!

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.

4:00 minutes at each station. 15sec sprint/15 sec rest

Station 1: Battlin’ ropes (alternated between double waves, alternating waves, etc)

Station 2: Prowler. I FREAKING love this thing.

Station 3: Jump Rope (If you don’t jump rope, START)

Station 4: Spin Bike.

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.

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…

I started dinner with a couple of Amstel Lights. If you can’t have beer on a program then what’s the point?

Then moved into a steak, shrimp combo with a chimichurri citrus sauce. I then opted out of the potatoes for extra veggies.

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.

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.

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.

12:00PM-1 cup FAGE yogurt, 2 scoops Biochem, ¼ cup coconut milk

2:30PM-Pure Powder (why my intensity was so high!)

4:30PM-2 tbsp almond butter

6:00PM-2 Amstel Lights, 6 oz skirt steak, 4 oz shrimp, tons of veggies

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!

Till next time.

Oct 25th: Low Carb Day

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.

Worked in with my 5:30 class. Lot’s of jump rope and kettlebells. Good times were had by most?

12:30PM-chicken leg, thigh, wind (no skin), 2 slices low carb bread (6g per piece), 2 tbsp almond butter, 1 cup broccoli

4:45PM- HPN Pure Powder

6:30PM- ½ cup cottage cheese, 2 scoops Biochem, ¼ cup coconut milk

8:45PM-6oz chicken breast, 1 cup steamed broccoli

11:00-2 slices low carb bread, high protein peanut butter (2 tbsp almond butter, ½ scoop Casein, 2 tbsp Fage yogurt)

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!

Oct 20th: REST DAY

October 20^th: Thursday

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?

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!

Amazing how the math just adds up.

1:15- 3 eggs, 4 slices bacon, 2 oz cheese, 1 cup broccoli

4:00- 1 cup cottage cheese, 1 oz Chia seeds, 2 scoops Biochem whey

7:00-6oz ribeye, mixed veggies

7:30-small piece of bday cake (couldn’t resist! Well, I could have but I just didn’t want to)

10:00-1/2 cup milk, ½ scoop Casein, ¼ cup Fage yogurt.

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.

Oct 17th: Training Journal Series

October 17^th: Monday

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.

12:00-Pre workout P(3)+10g BCAA

12:30-Train

Bench:

65%-165-7

75%-190-5

85%-215-3 (felt weak. Did inclines yesterday. That didn’t help)

Fat Grip Curls (100)-8,7,7

Bar Dip (36kg)-7,7,7

90 seconds between

Ring Pushups (45)-10,10,8

Ring Row (45)-10,10,8

Reverse Wrists curls (forearm strength) (65)-8,8,8

Finished with sprints on spin bike (20on/40off) for 10 minutes.

PW: 2 scoops Biochem, waxy maize, 8oz milk, 2 cups white rice, 8 oz steak. (SO FULL!)

5:00-6oz chicken, salad

8:00-3oz steak, ¼ cup white rice, bowl chili

9:00-1/2 cup Fage, brownie, 1 glass wine

I am finding that my intensity and dedication with my training is already transferring over into my work. More to come on this!

Oct 16th: Training Journal Series

October 16^th: Sunday

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.

Deadlift

60%-270-5

70%-315-5

80%-360-10 (about 15-20 seconds between reps)

-2-3 minutes betweens sets.

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.

Double Outside Leg Clean: 32kgs-8,7,7

Incline Log Bench: Log+55-7,6,6

90 sec between

Corner Fat Grip One Arm Row (changed from rope row because back was tight)

50lbs-7,6,3+3 (put down after 3)

Bulgarian Lunge (L+R)24kgs-8,8,8

Had my P(3) before and then 10g BCAA and then another 10g BCAA an hour later

11:45-plate of pasta with ground turkey and vegetables

2:00-dried fruit, raw cashews

6:00-big ol’ steak, salad, white rice, piece of brownie

9:00-Fage yogurt

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)

Oct 15th: Training Journal Series

October 15^th: Saturday

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.

We were there for about 40 minutes. I pushed myself so hard I almost puked. Love itJ

Pre-Sprints: HPPN (Pure Powder)

Post-10g BCAA

2:00-Protein Shake with 40g protein

4:00-Small sandwich.

8:00-big bowl chili

10-Fage yogurt with casein protein

Didn’t eat too much today. More tomorrow!

Oct 14th: Training Journal Series

October 14^th: Friday

I changed my training day to Sunday for a couple of reasons.

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!

Did a 12-minute plyo workout. I’m not a huge fan of plyos in regular training, but every now and then is good.

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.

Ate fairly light today. Was going to a party later that night so I wanted to give myself a little wiggle room.

11:45-12ish: Panda Express (2 servings chicken with a lot of steamed vegetables)

3-Pre-workout HPN, PW-10g BCAA

4-1 cup Fage non-fat yogurt, 1 scoop Biochem whey, ¼ cup chocolate almond milk

8-Anti-pasta salad (salami, cheese, olives) a few crackers with dip and a lot of red wine (maybe, too much)

11-3/4 cup Fage with 1 scoop Casein Protein.

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.

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.

Oct 3rd: Training Journal Series

Monday

Busy day at the gym. I had to have my first meal at around 12:30. Finally got to my workout around 3.

Today was bench day. Going by the numbers for this week I was working with sets of 7 with 55%, 65% and 75% of my max. First two sets are basically warmup of 7 reps and the last set at 75% is an all out max reps.

My estimated ORM is about 250. Weak sauce. That's OK, though. Room to grow!

After that worked some fat grip curls and weighted dips, followed by ring pushups and rows.

Fat grip(95lb)-3x8
Dips (32kg)-3x8

Ring row (25lb)-3x12
Ring Pushup (25lb)-3x12


Finished off with a cardio circuit
20 minutes perform a many sets as possible
5 cleans l and r w 32kg Kettlebell
5 swings l and r w 32kg Kettlebell
100 jumps
10 medicine ball slams against wall 6th away

Post workout meal was epic.

Had the late night cravings for something full of carbs though. Gave in slightly. I'm going to have to curtail this habit if I really want to make the changes I'm gunning for.

Writing down my goals in the morning is really helping to keep things in check. Keeps me focused on where I'm going.

12:45-8 oz chicken thigh filet, 2 cups spinach, olive oil and balsamic reduction, 1oz cheese curds (I love those damn things)
3:00-pre HPN p(3)
4:00-10g BCAA
5:00 post. 1 cup rice Chex, protein almond milk, 2 small potatoes, organic ketchup, 8 oz chicken thigh filet
7:00-6 oz Ahi tuna, large salad, artichoke hearts, 1/2 pita
10:00-bowl organic raisin bran with organic milk

Sept 30th: Training Journal Series

Sept 30th: Friday

Today is the last day of the month and three weeks since starting the Training Journal Series. I am excited with my progress thus far. Fat loss has been slow, but at the expense of building muscle (about 3 lbs), which I am far more excited about. Strength is up as is agility. I don’t care what your focus is, muscle retention/gain should be your TOP priority.

Today was a brutally fun workout.

Pre: scoop of HPN P(3)

Squat

2 warm up sets

250x5 for 3 sets with 3-5 minutes between

Log Press (elitefts) (I love this damn thing)

2 warm up sets

Log (88)+35lbs for 3 sets of 5 with 2-3 minutes between

A1: Lateral Raise with straight arms (20lbs) 3x12

A2: Ring Row (BW to Max) 3x16

-60 seconds between

Seated Calf Raise: Log+90lbs on knees-2x40

Split Squat Double Kettlebell Jerk (horrendous exercise. Love it) (32kgs) 2x3 alternating feet position

Ring Front Lever Practice (BW)-2x5

Reverse grip Planche Pushup on Barbell (BW) 7x10

Finished with a couple hundred yards of Farmer walk with double 48kg

This workout had me crying! Felt amazing afterward, though.

Today’s eateries included:

2:00-4 egg omelet with salami, low fat cheese (I like the taste better) a few crackers, and a green apple

3:30-Pre Workout

6-Post Workout Feast!

½ Chicken from Thai restaurant, brown rice, salad and a large serving of yogurt from Yogurtland (my FAVORITE)

Slept like a baby!!

Quick Fix?

There are no quick fixes. Why does this topic still exist? When will people learn? You don’t out-train a crappy diet, there is no magic pill and there is no “best” method of training. Now, don’t get me wrong. I love kettlebell training. For my clients and me it is one of the best ways to get strong, get lean and get athletically and functionally fit.

But, and it’s a big ol’ butt, it is NOT the end all be all. Nothing is. Nothing ever will be.

There is no “one way,” there is no “right way. There is only your way. I touched on this in regard to nutrition. Well, the same holds true with training.

A quick fix is a quick break. When you try to drop 12lbs of fat in a week or gain 30lbs of muscle in a month you’re destined to end up right where you started when you were looking for the initial fix.

I just saw a before and after pic of some guy on a site that will remain unnamed and they specifically wrote, “Quick Fix!” First of all, I loved how the before pic of one guy had a tattoo and the after pic (30 days later) there was no tattoo. Hmm...I call shenanigans. Of course, he might have had tattoo removal in the four weeks but my guess is a guy using “Quick Fix” in his marketing is bound to try a few other things.

After working with the test subjects for our MTS program it shows that nothing comes easy. 20+ pounds lost and a few pant sizes down don’t come easy. They’ve been working hard with the kettlebells, but that wasn’t the “quick fix.” All the pieces put together are what turn it into a powerful machine.

So, there’s no quick fix. There’s no “one way.” We get that. Then what? Where do I turn?

Worry not! I won’t leave you hanging.

For those looking for optimal strength and conditioning with minimal equipment or want to free themselves from traditional gyms here’s what I recommend.

-A couple of kettlebells (different sizes. Heavy enough for double work that will stimulate strength)

-A Jungle Gym or pair of gymnastics rings

-A Weight Vest

-Your Body

None of these tools are anything new, nor is there anything magical about them. You don’t NEED these tools in order to get into phenomenal shape but I have found what I do need is a set of tools that allow me the freedom to train where I want and allow for plenty of progression. From awesome core strength to flexibility and mobility these tools hit just about every area.

Mission accomplished. No quick fix, just hard, disciplined work. Of course, throw in your own methods as I do occasionally with barbells, sandbags, Macebells, and ropes but the bulk of my training is performed with the aforementioned trio (weight vest and body count as one in my book.)

Have fun, stay hungry and learn to love the process. Don’t worry. Results will come quicker than you think.