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: 26th Peel Me off the Ground

October 26^th: Wednesday

Today was as minimalist as it gets. Squat day, high rep day, gonna be a fun day.

Based on a 300lb or so max my numbers felt small

40%-125-5

50%-155-5

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.

By the time I was finished I was gasping for air. Is it sick that I love that feeling? Is it?!

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.

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.

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.

12:30PM-8oz sweet potato, 10oz chicken breast, lettuce, 3tbsp organic ketchup (on the potato, not the lettuce)

3:30-HPN P(3)

5:00-8oz chicken breast

6:30-2 bowls cinnamon toast crunch with almond milk

8:00-Flamebroiler Beef with Brown Rice Bowl.

9:00-small cookie, protein shake (My wife makes the best damn baked goods.)

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.

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 29th: Training Journal Series

Today was a sample of what we're going to be doing on this new program with HPN:

Deadlift: 265-3, 305-3, 365-8. That was a BRUTAL set of deadlifts. Strapless, belt-less. Good times

T-Bar Rows (used rope as handle)-5x10 with 75lbs. Killed the grip. Felt awesome

Kettlebell Clean (32kg)3x10 (definitely move up in weight next time. Focus on form and higher reps

Bulgarian Split Squat (16kgs)-3x10. God I hate these. Love the way I feel after though.

Post Workout Meal: 10 oz ground beef, 10 oz sweet potato, 1 1/2 cups dark chocolate almond milk

I used the P(3) before the workout and then BCAAs during (10g). My weight is going up which is good because my pant size is going down. Definitely building muscle which wasn't the main goal before, but has changed. One thing that is holding me back is my late night eating every other night or so. It's amazing what a few handfuls of nuts, hummus, whatever adds up to calorie-wise. It's put me at a standstill and frustrates me so here's my plan:

21 Day Challenge. Anytime I have a habit I want to break I do a personal "21 Day Challenge," I document 21 days of doing or not doing something until the desired result has been achieved. In this case, late night snacking and any superfluous foods (not a meal) being taken in is being eliminated. If it's not a meal, I don't eat it. No handful of nuts. Not an extra piece of cheese. This applies to cooking dinner as well. If I'm not sitting at the table, I don't eat it. Simple as that!

I will then post everyday that I don't do it. 1,2,3,4, etc until I hit 21. At which point that will be 21 straight days that I did not eat late at night and unplanned meal. I recommend you try this for anything you want to break your self of or start up. Works every time because it makes you conscious of it. Then it becomes habit and the you no longer have to worry about it because it's been in ingrained in you. Devilishly simple:)

MKS: El Primero

World travel is intense in and of itself. Add a two day workshop and the ante just got upped.

I recently returned from Buenos Aires and my new friends at Tuluka Crossfit after performing the inaugural MBodyStrength Kettlebell System Certification where I taught a group of strength and fitness enthusiasts’ kettlebell training. I wanted to share my experience in Argentina and what has come from this amazing trip.

When I first arrived I was greeted by one of the owners of Tuluka, Martin Casas. To say he was friendly and hospitable would be an understatement. I was welcomed with open arms and treated as a brother in strength and fitness from day one until the day I left.

The first few days consisted of meet and greets with the trainers and owners of Tuluka. Santiago was a gracious host, as well. Dinner (and by dinner I mean meat and a lot of it) and great conversation was definitely on the menu but there was a lot of work ahead. Two full days of training with over 30 people was going to be fun, but challenging.

The day of the workshop came and I was instantly at home. This is what I love to do; help others become better, stronger athletes and each participant was just that. They were eager and willing, open to new ideas, and some of the most hard working people I’ve ever worked with.

The two days were long but such an amazing and fun experience. Tuluka consisted of a group that not only learned so much, but also taught me so much as well. Not just in kettlebell training, but in strength and fitness in general.

Each day brought new challenges as I did everything in my power to make sure everyone who had attended gained as much knowledge as possible. From how to effectively teach the swing to how to perform a pistol. I held nothing back.

It was only two days of work but it felt like ten. We went over all the basics of the MBody Kettlebell System and then moved into some more advanced movements. The camaraderie was intense and the atmosphere was amazing.

In my attempt to give everything at this MKS, I may have given too much. I could have gone for days without stopping. As with anything I do, I ask myself after what I could have done better. What can be improved? Of course, everything can be polished and the MKS was no exception. There is so much that can be done with kettlebell training and I am determined to spread the word to the masses!

Many improvements were made on the return flight home, which will only make each subsequent event better and better. There is no limit to where this will go and zero restraints will be put on it. I see big things for the MKS and the relationship I have built with the people at Tuluka.

I can honestly I say I made lifelong friends from this trip, learned a lot about myself as a person and as a strength coach, and that I am truly excited about what the future holds for MBody Strength and Tuluka Crossfit.