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!

Nov 1st: Much Needed Rest

I was planning this as a rest day because it had been since last week since I took time off. I cannot stress the importance of taking rest days. Over-training WILL happen if you like to workout. You’ll train and train and train and suddenly you feel like shit and don’t know why.

On rest days do some mobility work. Aim to complete a 15-20 minute routine where you hit every body part. These feel amazing after.

Indian clubs are also a staple of my rest days. My shoulders feel ready to go after a mere five minutes with these bad boys. An Indian club workout does not need to be super complicated. A simple routine like this one can do wonders:

Foam rolling will also happen on my rest days. Loosens up the back, hamstrings and hips better than anything!

1:00-Low Carb bread with almond butter, ½ scoop of casein and low carb jam. Makes for an amazing low carb Almond butter sandwich

3:00-4 oz smoked salmon, 6oz cottage cheese

8:30-8oz chicken breast with 2 cups steamed broccoli

11:00-3 eggs, cheese, ham, mixed nuts (not together)

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.

Hotel Fitness Fun

The tough thing about traveling is getting in a solid workout. Some hotels have gyms but they're some of the most pathetic looking gyms I've ever seen. Maybe a few nautilus systems and dummbells that go up to a whopping 20lbs. I recently went to San Luis Obispo for a few nights with my wife and son and I decided to get a workout in. The gym desk informed me of a barbell so I thought, sweet! A real workout.

When I get there it turns out that they have a bench a barbell and a bunch of elliptical and nautilus machines. I don't really bench too often so I was stuck. I just deadlifted the day before so that was out. What to do!? I was supposed to be squatting today! A little improvisation and I would be having a killer workout in no time.

Here was my workout from the crappy hotel gym. The only piece of equipment I brought was a pair of Fat Gripz. Really good stuff.

Zercher Squat (220lb)-3x5

2-3 min between sets

Barbell Row (205)-3x5

1-2 min between sets

Pull up on Lat Tower Machine (interesting how this worked)-2x failure

Clap Pushups-2x failure

Double Dumbbell Windmill (50lb dumbbell in each hand)-2x10 each side

--rested about 90 seconds between sets

Thick Grip Hammer Curl (30lb) -2x10

Elliptical Dips (turns out the elliptical can be used for something useful!)-2xfailure

Thick Grip Pushups on Dumbbells (2xfailure)

Pistol-2xfailure each leg

Finished with 2x10 decline crunches with 25lb weight

and hanging ab raise (again from lat tower machine) and a nice long walk on the beach. A perfect ending.

A solid workout that left me feeling gooooooooood. There's always a good workout in place if you look for it. Be creative and learn as much as you can to improvise when things don't go your way. If the path is blocked find a new one or bust that wall down!

Keep on training!