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!!

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:)

Training Journal Update

Sept 19th: Monday

Going to get a new scale tomorrow. Haven't weighed in in well over a week. Feeling stronger and took a pic which I'll be posting soon. Looking a bit tighter. Lifts are going up as is conditioning. Can't argue with results!


Check out Journal Here


Training today was split up. Started the day with 10 minutes if jump rope (steady state) and a 20 minute meditation. This just gets me ready for the day which does an amazing job. The whole day I felt productive and ready to handle anything. It's an amazing feeling.


In the afternoon I did my unconventional, high rep bodybuilding + 1-10 swings (laddered up) with a 48kg).


The high rep squats were brutal. 50 reps and then good mornings for 30.
Did some incline bench and then (gasp) dare I say, Incline dumbbell curls!!
Needless to say (but I'll say anyway) this was a brutal workout.


I'm enjoying the grain-free way of life (note that "diet" was not used to describe this). The only thing I hate about working out in the afternoon is that i was STARVING at dinner. Ate about 10 oz of steak with a large salad but then quickly had some low fat cheese (only because I like the taste better than full fat) and mixed nuts.


I then had a couple bites of this insanely delicious fudge that my wife bought in Avila Beach. I didn't beat myself up after or feel guilty either because THIS IS LIFE. You can't deprive yourself forever.


As long as my behaviors are matched with my goals then I'm all set. I'm not trying to get to 3% body fat (at least not yet) so a few bites won't kill me. Does slow things down a bit though:)


Finished the day with a 20 minute meditation and ready to hit the sack at 10:30, a reasonable hour.


For More Go Here!

MBody Transformation System Update

The MBody Transformation System: The Xperiment

We’ve been training a group of test subjects over here at the MBody Strength Training Center through the MTS (AKA the Xperiment), all of which have been getting great results. I’ve been following it myself because I could not endorse something I’ve never done.

I’ve always been strong and somewhat lean but it was time to get to the next level of leanness. Starting this year I weighed in at 197 at 6’. Not sure what the body fat was but somewhere in the 16% area. Since starting the MTS I’m down to 189 and to about 13-14% bodyfat. Waist has gone down a couple of inches. Not too shabby.

Strength feels great as well as conditioning. Recovery feels fantastic. The only pieces of equipment we’re using are kettlebells, rings/Jungle Gym and our own bodyweight. Training sessions are short (under an hour) and 3-4 times a week. Shows you can do this anywhere!

Others have seen similar results. I’m very excited for the release of his plan! There’s more to come including pics, as well as short vids.

MBody Transformation Series...Decide!

We’re performing a transformation series over here at the MBody Strength Training Center. Funny enough, it’s called the MBody Transformation Series (MTS for short). The process of transforming is an interesting concept. It’s not about just the physical because so many have already done that, hence yo-yo dieting. So many have “physically transformed” from one weight/size to another just to go right back to a heavier weight.

The process of transforming requires much more than a decrease in calories and junk food and increasing your physical exertion. True transformation, the kind that you don’t go back from, requires a mental shift. I’ve written about the mind shift one needs in order to truly change for the better, but it’s a good topic to revisit.

The type of change most people want to see requires a total commitment. One of the MTS test subjects has lost 13lbs in about 2 weeks in. When talking to him he basically said, “there is no other option other than changing.” That’s the best way to describe it. Burn those ships when you land on the shores of the country you’re at war with.

When you take this mentality as one our test subjects has it makes food choices much easier. It makes choosing between a training session and couch session all the much easier. If there’s no choice there’s only one option and that’s to perform. And when you perform consistently enough, that’s when change happens. And when you change enough that’s when a true transformation becomes a life long change.

While 12-week programs and the like are great because they get you off your arse and moving they are not the be all end all, they are only the beginning. A solid 12-week program will get you enough change and results to set the foundation for the next 12 and the next 12. Our MTS program is 12 weeks and while I love that amount of time to get people amazing results I can’t stress enough that it is only the first step.

So take the advice of someone who’s already seeing amazing results. Burn the ships, burn the bridge, burn it all and just decide to make that change. Once you decide, you cut off all other options including failure. Transformation starts in the mind. Then and only then, young grasshopper, are you ready for the actual weights and nutrition plan.

Rest and Recovery

Many fitness enthusiasts believe that in order to get great results one must kill themselves in the gym day in day out. The problem is this leads to extreme wear and tear and never allows the body to fully recuperate. This is a friendly service reminder to put down the kettlebell, drop the barbell and just go take a break. Your body will thank you for it.

Here's what your rest day could look like:

Morning Walk

10-30 minutes joint mobility

5-10 minutes indian club work

Tai Chi class

or all of the above.

Have fun and enjoy.