Oct 23rd: Happy Deadlift Day!

October 23^rd: Sunday

Woke up excited…it’s DEADLIFT day! Happy Deadlift day everyone.

Today, my back was a little tight from Jiu Jitsu, but I wanted to kill it anyway.

295-7 (easy)

340-5 (getting warmer)

385-3 (disappointed. I feel like I should have gotten at least 6 but back started to tighten. Train smart, not just hard.)

2:00 min between sets

Double OL Leg Clean (36kg)-7,7,7

Log Incline Bench (Log+55)-8,8,8

90 sec between sets

Fat Grip One Arm Corner Row (50lb)-6-8 each arm

Pistol (16kg)-4,4,4 each leg. First time pistol’n in over 6 months. Felt alright.

11:00-HPN P(3)+10G BCAA

12:30PM-(Post Workout) 6oz chicken (dark meat, no skin), 5 oz sweet potato, ketchup, 2 bowls cinnamon toast crunch with non fat almond milk

2:45- 6oz chicken breast, 2 slices whole wheat bread, light mayo, mustard, green drink

6:00-3 slices pizza (no cheese) topped with 10 oz chicken breast sautéed in homemade BBQ sauce (ketchup, honey, water)

8:00 PM-4 oz red wine

Great weekend as always.

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.

A Fitness Icon

Many in the fitness biz have drive and passion but very few came close to Jack La Lanne. The man was a walking legend. He inspired millions over his entire career and launched a movement we all in the fitness industry can thank him for. He was a model citizen of discipline and held fast to his core principles on health his entire life.

What I appreciate about the man more than anything was his internal fire for health and passion for helping others. The man wanted nothing more than for the masses to live a life of health and wellness and just move!

We can all take a life lesson from a man who lived to the ripe old age of 96. And I don’t mean “lived” in the way most 96 year-olds live. I mean lived like an athlete until the day he died. The guy was pulling tugboats and working out 2 hours a day. That’s a man who knew how to live.

So please join us all here at the MBody Strength Training Center in raising our glasses of freshly squeezed cucumber lemon juice to Jack La Lanne, who paved the way for the rest of us fitness fanatics.