Nov 3rd: Fighter Training

I planned to workout with my fighters today, which was a blast. Always fun to train with others to help you push yourself to your max. This is why training with a buddy or trainer will always help you train harder than you would train yourself. This isn't true for many people, but for the vast majority it will do nothing but help to have a partner in crime.

1:30-12 oz chicken breast, 4 oz avocado, olive oil, red onions, 2 cups spinach, F1 Multi

2:45-Pure Powder

3:00-Trained

4:00-30g whey, 8 oz almond milk

5:00-mixed nuts, ½ slice cheese, 1 slice salami

7:00-AMAZING turkey burger from Slaters 50/50 here in Anaheim Hills, Ca. This thing was a beast! F1 Multi

9:30-1 oz mixed nuts

Started with complexes with a 95lb bar

Deadlift

Row

Clean

Snatch

Push Press

Back Squat

Good Morning

-finished with plank

--20 seconds per exercise (except plank)-3 rounds.

20 sets of 20 double unders

Medicine ball circuit with the 35lb ball

-slams

-throws

This was a brutal workout!

Oct 30th: Sunday Funday!

Time for another installment of the “Deadlift Diaries.” Being a high rep day I was 100% ready for the action ahead.

After a quick warm-up set worked into deadlift.

250-30 reps (with straps)

-legs were SCREAMING.

Incline Log Bench (Log+60)-7 (log)-40

One Arm FG Row (65)-5 (35lb)-30 per arm

Finished with a 10 minute walk.

8:30-P3 Pre Workout

10:30: 10g BCAA

11:30-Cup Fage, ½ cup cottage cheese, 2 F1 Caps

2:30-Chicken sandwich, handful fries

4:30-Dried Mango

6:00-Golden Grahams with Fage yogurt, banana, chicken breast, 2 F1 Caps

Did so much today. Crashed at 8:30. Slept like a baby.

Oct 29th: Stadium Saturday and more Progress Pics

Stadiums were a blast, as usual. After about 30 minutes we moved on to the field. 6 sets of 50-yard sprints

9:00-Pure Powder Pre Workout Supp

10:30-BCAA

1:00- Large chicken salad, raw cashews, coffee with light milk

5:00-12 oz grass-fed steak (very lean), 4 eggs, 1 slice bacon

The key takeaway here is that as long as you get your macros, the meals are not as important. This gives you an amazing amount of freedom. Of course, there is discipline involved (and lots of it) but it’s not the typical change your body way of chicken and broccoli for six meals a day.

Here’s a before and after of Sean (about the same time frame.) He’s a little flexed in the second while the first not much, but you can absolutely see the difference. Plus, his strength is going up! Can’t beat that with a stick.

Till next time.

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.