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 24th: De-Load Week

Today was the first de-load, high rep week. This begins the 4^th week of the plan so I’m almost ½ way done.

12:00 PM-HPN P(3) + 10g BCAA

12:45 Bench Day

40%-95lb-5 (not even warmup weight)

50%-125lb-5 (not even close)

60%-145lb-hit it hard to get 25 reps. Basically till my arms were going to fall off

-2:00 min between sets

Fat Grip curls-(105)-5 (70)-20

Bar Dip (40kg)-5 (BW)-20,15,10,5=50 reps

Ring Pushups (45)-10 (BW)-25

Ring Row (45)-12 (BW)-22

Great workout. Definitely got a good sweat in.

2:00 PM-cinnamon toast crunch, almond milk, chicken breast, sweet potato, ketchup (I was in sweet cinnamon heaven)

4:00 PM-Banana

7:45 PM-1/2 chicken (no skin) pita, garlic sauce, 1 cup white rice

10:00 PM-chocolate almond milk, casein, light chocolate syrup

Another great workout. It’s amazing looking back through the workouts and seeing the progression. That’s my favorite part of this. Tracking!!! So crucial.

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 18th: Training Journal Series: REST DAY

October 18th: Tuesday

Decided to change my schedule to lift every other day making today a rest day. Which also means it’s a low carb, high fat, high protein day.

Today I’m shooting for

200g protein

75g carbs

130g fat

This was fairly easy. I know I work better on fat and protein. The key thing I’m honing in on during the program is to become my own expert. Learn everything I can about myself so I know exactly what I need to do, eat, how much I need to rest etc to get EXACTLY the results I want. This is a valuable resource for the rest of my life. Treat yourself as an experiment where you are CONSTANTLY tracking, assessing and reassessing.

Had a GREAT meeting with Sean Torbati from HPN about the MB8 program we are putting together. Way more detail coming soon, but this program is going to be amazing! We’re in the process of writing the book based on his background in nutrition and training and my background in training athletes to help give people amazing results for the chosen sport and life in general. Can’t wait! You know you’re excited about something when you wake up in the middle of the night to work on itJ

1:00 PM: 6 oz ground beef, 2 eggs, cheese, large salad, 1 piece of gluten free bread

4:00 PM: cottage cheese with Biochem whey

8:30 PM: 6 oz chicken breast, 2 large sides of steamed broccoli (next meeting with Sean will involve Sprinkles Cupcakes, that I promise)

10:30 PM: ½ cup 2% milk, 1 scoop Casein protein, 1 oz raisins

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 2nd: Training Journal Series

October 2^nd: Sunday

Woke up bright and early and hit the trails, Runyon Canyon in Hollywood to be exact. Used my MBody Plate Vest with an additional 20lbs in it. That was a fun idea:) I’ll post the video for it soon.

Since I did this fasted, I drank my Pure Powder from HPN 20 minutes prior and had a 32oz Nalgene bottle with 10 g of BCAAs throughout the hike. After, I had a coffee and that was it until about 2. We started hiking around 8:20 and got back to the car around 10 something. I didn’t run straight through, but I did some sprints at different points especially the steep parts.

The thing about fitness is that is has to be enjoyable. I don’t care what the studies and research says about the latest and greatest. The plan that you can stick to is the plan that is right for you. Enjoy your training and it will take care of you. Hate it and will destroy you. Was that dramatic enoughJ

8: HPN Pure Powder (pre hike)

9:00 10 g BCAA. (during and after hike)

10:00-coffee with light cream

1:45-8 oz roast beef

3:30-2 slices whole wheat bread, cheese, salami, bowl of cereal with chocolate almond milk and a little chocolate dessert (carbing up after that brutal hike/sprint/run.

8-10 oz NY Strip steak with green drink.

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!!