Pain is still holding on to me so I'm gonna stick with an old school arm day. I don't really like these, but I gotta do something today. Plus I'm excited to start up my old routine. Its only three days a week plus a cardio type day on the weekend.

I think its a chest muscle, but I'm not so sure.

An Injury sucks

So what do I do when I'm injured? I work around it. I'm not sure what happened but my upper left chest hurts. There's an interesting looking bruise and when I cough or sneeze it feels like someone is punching me there, and heavy weight causes the same type of pain. Yet today is my chest day so I guess I'll take it light. Only about 8 more days till I change it up for a week with body weight movements for a week. Gotta keep going.

Warm up
Flat bench DB press
Incline bench DB press
I'll try some dips

close grip bench
Tri ladder

Upright BW row
Shoulder presses

Then a jog

What I learned from a two-a-day

1. Get plenty of sleep the night before, cause you'll need it
2. Make sure your NOT in a caloric deficit
3. Stick to your schedule
4. Make sure you know where the place is before you leave
5. Leave early if you have to in order to get some sleep
6. When sparring, do NOT force a takedown when they are shooting a knee
7. Remember how good it feels to hear the tap from the other guy, and want it everytime
8. Hate your own need to tap, but know that you will have to and hate it
9. Hate the P.O.S. that uses his cellphone in the free weight room
10. Remember your mouth guard, just cause you don't plan on getting hit in the face doesn't mean you won't take a knee.

My Hump day

My Wednesday started out pretty rough. I woke up late, and barely had enough time to make my lunch before work. Whatever I had a good day planned. Here's when it started.
Gym 2 HRs

Stretching - 5min
Bike - 10 min
Rower - 5 min

Deadlift - Bar x 10, 50% x 2x5, 75% x 2x3, 90% x 1, 110% x 1, 75% 2x5
Weighted Goodmornings- 125 3x10
Kneeling Cable Crunch - 200 4x15
Single Arm Rows - 70 3x8

Treadmill Jog - 35 min
Stretch - 5-10 min

Rest one hour

Grappling session - 2Hrs

I love Sundays

Why do I love Sundays... well generally cause I'm in no rush and people go to church. I go to the gym. They spend two hours doing their thing, and I do the same. In a way we both get stronger. The fundamental difference is that I get to watch football at the same time.

Saturday killed my endurance. I grappled 2 min in and 1 min off for about 45 min straight. We also did a bunch of bear walk and jump drills, plus some shrimping and roll drills. But it all comes down to the grappling. Its always the last thing we do, and the most physically and mentally demanding. This makes it most difficult and exhausting. I love it. Being the least experienced, I still got two submission holds, however I had to tap like 4-5 times. Oh well, I'm loving every second of it. Its the work out that I look forward to every week.

Alright, Sunday's gym time is as follows:
Total= 1.25 HRs

Stretch - -5-10 min
Stationary Bike - 5 min
Rower - 5 min

Squats - work up to 225 and just hit it as many times as I can

55 workout - Which is 10 DB swings/10 Goblet Squats, then 9 DB swings/9 Goblet Squats, then
8 and so on... with 30s of rest.

Standing Cable Crunch - 110lb 4x10
Kneeling Cable Crunch - 200lb 4x15

Cardio - none

Back to back Gym days

Wed 1.5Hrs

Stationary bike - 10min
Rower - 5min

DB Bench (just cause the other ones were taken)
Chest Dips - 75 total reps

Single Arm DB Rows
Pull Downs

Tri-Pulldowns

Treadmill 35 min

Thurs 2 HRS

Stationary Bike - 10 min

Dead Lift - I did a lot more volume today popping as fast as I can.

Good Mornings - 110 3x10

Bulgarian Split Squats - 35 3x10 - Still having trouble balancing on my left foot, but I'm getting better.


Tri Ladder - A nice Dave Tate original I think

Leg Raises - BW 4x20

Treadmill 30 min

Monday = Work, training, and Corn Maze

My Typical Sandbag Work for Today's workout, and some TRX stuff. I gotta admit, I'm tired and sore. Also my energy levels are way down, not sure whats going on with today.


Sandbag A1 50lbs/5 Sets with 60s rest

1. Sandbag get ups x 4
2. Jerk and Clean x 6
3. Shoulder Press x 8
4. Bear Hug Squats x 10

TRX Maxes. Only went up by 1 rep per movement. Seriously exhausted. Glad I have an off day coming. Hopefully I'll be able to recover properly. I hate feeling like this.

Sunday FoozeBALL

So whats one of the GREATEST LEG exercises of all times???

I'm not really sure, but if its worth a damn, it is some sort of squatting motion. So today I'll be doing some squats and quad focus.

Stretching 10 min
Bike 10 min
Rower 10 min

Front Squats
Bar for form 1x10
60% 2 x5
75% 2x3
90% 1x1
100% 1x1

Bulgarian Split Squats
3x10

Kneeling Cable Crunch
3x15

Walking Uphill for 30 min

Felt real slow and tight today, expecially my back. Have some sandbag work tomorrow, then Teusday is an off day, and back to the grind. Hopefully I'll be able to get some more mat work and a sled day during the week. Got a lot of stuff in the works right now, so we'll have to see what comes first.

Saturday Morning Fight Club?

Ok... So its not really a fight club, but there's plenty of submissions and pain to be had. Plus there really isn't an ab workout like mat work. I'll be doing this for 2 hours bringing my total up to a grand 7.5 Hrs for the week. This surpasses my goal of 6hrs, but I'll still keep my goal for next week which is 6.5Hrs.

Then off to San Ramon to visit some of my girlfriend's family and to have some good food. By the time I'll get there, I'll have only had 2 EAS bars and about 4 cups of coffee. So I'll be HUNGRY for some carb goodness.

Fridays are never Free

Got my haircut today, and kept dozing off during my cut. Good thing the lady that cuts my hair has skills. Anyway upped my calories to 1800 today, little bonus for being good and I think I'll need the energy. Glad to have a free meal or two tomorrow. For my friday workout, I'm hitting up some more legs.

Gym time 1.5 Hrs brings my total up to 5.5 Hrs
Stretch 5-8min
Bike for 10min
Rower for 10min

Deadlift
50% 2x10
60% 2x5
75% 1x3
90% 1x1
100% 1-3x1

Good Mornings
4x10

TriPress down
4x10

Kneeling Cable Ab Crunch
5x10

Walk for 30 min uphill at 3.5mph

Alright yesterday I did this:

Sandbag A1 50lbs/5 Sets with 60s rest

1. Sandbag get ups x 4
2. Jerk and Clean x 6
3. Shoulder Press x 8
4. Bear Hug Squats x 10

Sandbag H1 100lbs/2 Sets with 120s rest

1. 50ft carries x 4
2. jerk clean press x 6
3. Zercher/Good Mornings x 8
4. Rotations x 10

Today I got this to do:

Stationary Bike - 10min
Rower - 10 min

Bench Press
60% - 2x5
75% - 2x3
90% - 3x1

Dips - 75-100

Tri-Press down - 3x15
Skull Crusher 3 x 10

Pull Downs - 3 x 10
Bent DB Rows - 3 x 10

3.5 mph at 3 incline for 30 min or whatever I need to finish out 2 hrs

Monday, Monday, One of those days

So after a weekend of 16.25 hrs of overtime (which I'm glad I could work), I'm ready to start another week. I started off with a bang because I woke up late and had to do something completely different at work which always sucks. Never the less I kept to my diet and hit up a workout to start my week off.

1544 Kcal 56% pro/34% fat/9% carb -

1.5 hrs
5-8 min of stretching

10min at 100rpm on stationary bike

Front squat
60% for 2 x 5
75% for 2x3
90% for 5x1

Bulgarian Split Squats
3x10

Dan John's 55

Stretching and roll work

3.5 mph at 3 incline for 30 min

Really like the Split Squats, man they are hard to do. Which I know only means that my stability work is garbage, but that's what I'm working. Plus I think I'll get to have a day of sled work and tire flips at least once a week. Gotta do some talking and asking, but I'm pretty sure it'll be a lock.

Alright goals for tomorrow are diet, 45 min strength work, and wake up on time.

Friday should be free

Got pulled from my normal job to do a bunch of stuff I should have gotten extra pay for... Ah capitalism and exploitation how do I love thee? Whatever. Most people say TGIF... Well I don't, never have and never will. Although I like Family Matters and Full House, but that's a different story. Anyways this is what I did today.

FRI - A.M.
TRX
30 Push/Row/Pull

P.M. - 45 min - 1 hr
50 lb bag
5 sets of Circuit A.
4 Sandbag Get ups
6 Jerk Clean
8 Shoulder Presses
10 Bear Hug Squats
60 Sec rest between each set

100 lb bag
3 sets of Circuit H
4 50 ft. Carries with alternate grips
5 Jerk Clean Press
6 Zercher Good Mornings
8 Rotationals
60 - 120 s Rest between each set

TRX
3 x Max Push up
3 x Max Row
3 x Max Chin ups


*ønly got in 2 sets of Circuit H. Couldnt hold on to the bag. I FAILED

Miracle Noodles

Anyone know where I can buy these? Locally I mean.

Alright a quick post

Needed today off feeling real tired and sore. Will walk for an hour, stretch, and do house work.
And I've been back on my Routine Diet 1500-1800 Kcal with a 60% protein/30% fat/10% carb split. I will have 1-2 meals for recovery a week which will primarily consist of carbs.

Last two days

WED
20 min of Stationary Bike
10 min of Row machine

Dan John's 55 workout
3x10 Bulgarian Split squat

Recorvery work

Teus
TRX
3 x Max Push up
3 x Max Rows
3 x Max Pull ups

100 lb Bag
3 x (4)Sand Bag carry
3 x 5 Jerk Clean Press
3 x 5 Zercher Good Mornings

Recovery

Reborn...

Okay, so I sorta dropped off the "blogger" sphere, but I didn't stop training. So I finished my Police Academy, and the last round of testing jacked up my nutrition. I went from an easy 165 to an UNEASY 175-177. So gaining around 10 lbs in 5-6 weeks, could be good or bad. I'm going to go with the latter, drop my calories and increase intensity. My basic outline of work will be a goal of 8 hours total per week consisting of 3-5 hours of heavy lifting, 2-3 hours of performance (sandbag and TRX), and 1-2 hours of steady state cardio. A more detailed plan will be posted soon.

PT TONIGHT

Hmmmm Ran for 3.5 miles today, with a little warm up in the beginning. Soo freaking hungry and wanting Peanut Butter. I hate dieting.

Wednesday Workout

They Let me out of class early and what do I do ... go to the GYM.

Warm up: 10 min on Spinner Bike

Shoulder Prehab and Core Work

Deadlift

• 80% x 5
• 85% x 5
• 90% x 3
• 95% x 1
• 100% x 1
• 100% x 1

Glute Ham Raise (BW)

• 4 x 10

TRX Push Up Substitute (feet on bench, hands on swiss ball)

• 3 x max

Bent Row

• 75% x 6
• 80% x 6
• 80% x 6
• 82% x 5
• 85% x4

Pull Ups

• 4 x 10

DB Military Press

• 4 x 8 (looking for Repitition)

EX Bar Curl

• 4 x 20 (Looking for Repitions)

Then some more Core Work. Felt real good for my lifts. Finished strong.

Teusday PT session

Basic stuff; Push ups, Sit-ups, running, and med ball circuits. Lasts about an hour and fifteen minutes. Once again I count this as my cardio.

Got a busy Schedule Monday, So I'll hit this up today. Carb up before and after, then back to low call goodness.

Warm up - 10 min on Bike

Shoulder Prehab 2 sets

• Pro/Retract Series x 12
• Standing Cuban Press x 12
• Standing Full Cans x 12

Core 2 Sets (one before and one after weights)

• Triple Play x 24
• MB Rotation Throws x 40 each side
• Bird Dog x 20

Speed Squat

• 50% x 3
• 55% x 2 x 3
• 60% x 2 x 3

Leg Curl (Swiss Ball)

• 15, 15, 12, 10

Romanian Dead Lift

• 55% x 8
• 55% x 6
• 60% x 5
• 65% x 5

Bench Press

• 65% x 10
• 70% x 6
• 80% x 4
• 85% x 2x3
• 90% x 1x3
  

Inverted Row (until my Blast Straps Show Up)

• try to get 100 total in 3 sets

SS: Tri Pressdown

• 90lbs x 3x20

Dumbbell Alternating Curls

• 30 lbs x 10

SQUAT DAY!!!!

Alright I hit up some squats today. Here we go.

• Hip/Back mobility
• woodchoppers x 10 each
  
• high row x20

• core (1 set before and 1 after weights)
• Plank Circuit (all three) x 3min (one each side)
• Straight arm Plank Circuit x 3min (one each side)

• Back Squats
  
• 60% x 10
• 70% x 8
  
• 75% x 6
• 80% x 3
• 85% x 1
• 90% x 1

• Front Squats
• 60% x 5
• 65% x 5
• 65% x 5
• 65% x 5

• Speed Bench
• 50% 2x3
• 55% 2x3
• 60% x 3

• 1-arm Row x 8 each side

• Med Ball Slams 2 x 20 (My Favorite)

Super Set:

• DB Skull Crusher 3 x 15

• Hammer Curls 3 x 20

I started strong and finished strong, my heavy lifts were good, and I ache. What else do I need? Plus today is my high carb day.

Yesterdays Double Header

I had to do two workouts yesterday. I'm not one to shy away from hard training. In fact Id prefer to be unable to stand after a session. The first one completed the task. The second one made me hunger.

First: (sorry no details as I'm posting this from my phone)
Bike: 10 min
Shoulder prehab work/core (bicycles x 100, fire hydrant x 20e, donkey kicks x 20e)
ME Deadlift, glute/ham raises 4x10, TRX push ups 3xMAX (shoot for 100 total), bent rows, pull ups 4x10, DB military press 4x8, EZ Bar curl 3x20
Core: one more set from above

Second: (PT session 4 hours later)
5 min jog for warm up
100 pushups/100 crunches
3 mile run.


Became horribly hungry after the second session. And im on the low cal/carb day (1550cal). I feel fine though. Hopefully I'll drop a couple more. Meh... As long as I don't fail my training.

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My (Now) Typical Monday Workout

Finally, my work (and $$) with a strength coach gives me something tangible to use. He was a great lifter, new a lot about the muscle types and how they are used per lift. I need to gain some strength in my lower back and lats. I suppose this is sorta typical. But just killed myself today at the gym. My weight ranges will very for the first week or so, until a more firm foundation can be found.

Warm up - 10 min on Bike

Shoulder Prehab 2 sets

• Pro/Retract Series x 12
• Standing Cuban Press x 12
• Standing Full Cans x 12

Core 2 Sets (one before and one after weights)

• Triple Play x 24
• MB Rotation Throws x 40 each side
• Bird Dog x 20

Speed Squat

• 50% x 3
• 55% x 2 x 3
• 60% x 2 x 3

Leg Curl (Swiss Ball)

• 15, 15, 12, 10

Romanian Dead Lift

• 55% x 8
• 55% x 6
• 60% x 5
• 65% x 5

Bench Press

• 65% x 10
• 70% x 6
• 80% x 4
• 85% x 2x3
• 90% x 1x3
  

Inverted Row (until my Blast Straps Show Up)

• try to get 100 total in 3 sets

SS: Tri Pressdown

• 90lbs x 3x20

Dumbbell Alternating Curls

• 30 lbs x 10

It was good times. Plus today is my high carb day, so I'm happy eating some good stuff today.

My Diet/Workout for Today

Mandatroy PT session for tonight was 101 push ups and a 5 mile run. In which we did one set of 100/200/400 meter sprints. I don't really care for the typical PT, but don't have a choise. I count it as my cardio. We have 2-3 sessions a week.

Pro = 238.6

Carbs = 46.3

Fat = 46.4

Cal = 1556.6

Weighing My Food

I weigh EVERYTHING. After the food scale video, courtesy of Leigh Peele, I've decided that I CANNOT consume food if I can't weigh it. That's now become apart of by diet. I've found a lot of benefits to this way of thinking.

1. The accountable party is yourself.
Don't rely on the label, USE the lable to make yourself and your diet a reliable one. If there is one thing that you should know before you even go to bed, it's hat you are going to eat the next day. Which leads to my next point.,.

2. Planning ahead becomes precise.
Last night I planned out my meals before I went to bed. Not just breakfast but everything. Inputted it into fitday.com and then separately calculated the grams of fat/carbs/pro. I can now accurately measure 15 oz chicken, 3 oz broccoli, 3 oz spinach, and 4.7 oz of tomatoes. Sounds wierd but being accurate ensure that you are eating enough. I was missing out on 300-400 cal of food just by "eyeballing" it. Which could lead to a starving instant refeed if kept up.

3. Added knowledge.
My mom used to say that you learn something new every day. I now know that's not true. While a child, you do learn something new everyday but as you get older you have to seek out those learning experiences be it from a book or hands on. In this case I'm learning more and more how to estimate my food proportions by looking at them. I still measure and plan on doing so until I get to that lean state, but now I know what 8 oz of chicken looks like or how many almonds are roughly on an ounce. And all this can be applied to your diet.

4. The Leigh approach
Yea I know it's been "coined" by many types of pros and trainers, the "No Bullshit" approach is worth it. I havent been dropping weight because I ate too much food. And let me tell you, I eat clean. I don't like to eat food that is processed (not counting protein shakes) and if I'm gonna eat a cookie or something I make it myself and as healthy as possible. So now that I'm not eating too much I should drop at a steady even pace whole understanding what it takes to get what I want.

5. It's not fun, fast, or easy, but it becomes second nature.
I came home last night and was starving for my last meal. One scoop of protein and one serving of a greens product. I like this before bed. I grabbed my protein and then my food scale. This is what it takes. If you use a scoop without measuring, you run the risk of rating more than you should. For example, I was having an extra 80ish calories with my protein. Every time I drank one that's 80 cal gone.

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My Diet for Today

Protein = 240.7

Carbs = 39.4

Fat = 33.4

Cal = 1418.2

I usually try to get in 1550 calories on these of days, but I guess I wasn't paying attention. Oh well, I'll be on point tomorrow. Better to be under than over I guess. There is my accountability for today.

Last NIght's Work

Warm up - Spinner Bike 10 mins
Bridge Circuit (elbow) x 3m
Bridge Circuit (straight Arm) x 3m
Wood choppers 2 x 50
High Row 2 x 20
Back Squat - Bar x 10
135 x 8
160 x 10
175 x 8
200 x 6
215 x 3
225 x 1
245 x 1

Front Squat - Bar x 10
90 x 5
90 x 5
115 x 5
135 x 5

Speed Bench - 110 x 3
110 x 3
120 x 3
120 x 3
130 x 3

SS: DB Skull Crush/ DB Hammer Curls 3 x 15/20

There we go. Going to add more next week, but this is my basic Squat Day. Normally going to be on Friday. Working with a strength coach right now so workouts kinda garbled. Will be on a set track next week.

My First Post...

Can't really think of anything else to call this thing. But that's what it is. My body is like a house, in fact its much more important. It's where I'm gonna be all my life. It holds who I am, it allows me to help others, and I need a better house. Why? You ask. I'm gonna live long, and be as healthy as I can be for the rest of my life. And I'm gonna be as strong as I can be while I do all that too.

This blog is ACCOUNTABILITY for what I will be doing in the gym and what I will be eating. My accountability is key to building a better house. To living longer.