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 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.

October 28th: Friday Boulder Shoulder Day

Today was de-load day for Military Press. This meant higher reps which I hate when it comes to shoulders, but what has to be done has to be done. I've always hated working pressing, but I'm learning to love it.

Log Press: I definitely overestimated my max with this. I had it at 165 but it’s more at about150.

40%-5 (58lb)

50%-5 (72lb)

60% -16 (88lb)-harder than I thought it would be but that’s my own damn fault for practicing handstands all day yesterday!

Ring Pull ups (32kg)-4, (BW)-15

Incline Barbell Shrug (265)-8 (225)-20

-90 seconds between sets

Lateral Raise (40lb)-6 (30lb)-20

Double Clean and Jerk (16kg)-2

sets of 2:00 minutes with 1:00 minute rest. My hat goes off to all those Kettlebell Sportsters out there.

Finished with Tabata Ropes (double slams, alternating waves, side waves, etc)

This was a surprisingly fun session. My pull-ups are going up. My pressing is getting better (which has always lagged) and my cardio is awesome. I can’t WAIT for this next cycle.

What’s funny is I’ve never been so consistent with tracking, my plan, my diet, etc. Here’s the secret:

You don’t think yourself into a new way of acting, you act yourself into a way of thinking.

IT’S AS SIMPLE AS THAT.

So many people look for the “perfect plan” and while I’ve written extensively about this it bears repeating. There is no perfect training or diet plan. There is only the plan that you can follow. I’ve tried many. I happen to enjoy this one A LOT. It quenches my thirst for strength as well as my quest for better conditioning for Jiu Jitsu and any sport I attempt. Not to mention body comp.

Here's a recent progress pic from this (Saturday) morning compared to 3 weeks ago all while enjoying Yogurtland and Cinnamon Toast Crunch. Not bad for about three and a half weeks. Can't WAIT for the next four and half!

Yes the hair is awesome. I know.

12:00-2 cans tuna, 8oz sweet potato, spinach, ketchup

3:00-HPN P(3)

4:00-Train

5:30-Flame Broiler Beef with White Rice (my next business may be opening up a Flame Broiler. Save some money)

8:00-1 cup white rice, 8oz pork chop, salad, Maduros (fried bananas Cuban-style), 3 bites Tres Leches cake (amazing)

11:00-3/4 cup brown rice, 3oz beef

The weekend is now upon us. Good luck my friends. Stay focused!