Tuesday December 20, 2011

Today I was working on getting my legs stronger and building muscle. My upper body was tired from yesterdays Hi-Intensity workout so I took this opportunity to work on my lower body. I have to be ready to attack these hills since last year the hills were by far the hardest part of the course.

Warm up: Jump Squats: 2 Sets of 15 Reps
Wide Stance Barbell Squat: 3 Sets of 8-12 Reps
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps
Calf Press (on Leg Press): 3 Sets of 8-12 Reps
Standing Calf Raise: 3 Sets of 8-12 Reps

With the holidays coming up, I am hoping to get some good workouts in since my meal plan will be lacking from the holiday food.
Meal 1:
Coffee and Almond Butter sandwich on Wheat Bread
Meal 2:
Chicken and Brown Rice
Meal 3:
Pre-workout Whey Protein Shake
Meal 4:
Post Workout Whey Protein Shake
Meal 5:
Pasta mixed with chicken

Meal 6:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake

Monday December 19, 2011

Today I am back to a Hi-Intensity workout. As I said previously in the blog, I like this workout because there is always a challenge. I am supposed to do full 5 sets of the circuit but today I was only able to complete 3 sets. Therefore, every time I do this workout I have a new goal to achieve.

Perform the following circuit:
Run 1/2-mile
30 pull-ups
50 pushups
30 ab wheels

Repeat 4 times for a total of 5 sets.

I felt like I was getting stronger and I was able to get through the 3 sets better than the last time I tried this workout. Maybe next time I will be able to get 4 sets in.

Meal 1: Coffee and 2 protein bars (I was in a hurry)
Meal 2: Almond Butter sandwich on Wheat Bread
Meal 3: Chicken and Broccoli
Meal 4: Pre Workout Whey Protein Shake
Meal 5: Post Workout Protein Shake
Meal 6: 21 gram protein burger with veggies
Meal 7: Casein Protein Shake

 

Tuesday December 13, 2011

Today was Back/Triceps/Calves:

Dumbbell Pullover
2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure
Close-Grip Pull Down
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
One Arm Dumbbell Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Cable Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Deadlifts
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Tricep Push Down
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Lying Tricep Extensions
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Tricep Press
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Calf Press on Leg Press Machine
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure

This workout was quick but I felt the results. As mentioned previously, this week is all about building muscle and strength so nothing special. I am complete 2 days of this week’s program and I feel great.

Meal 1: Egg Whites and Coffee
Meal 2: Almond Butter sandwich on Wheat Bread
Meal 3: Chicken and Brown Rice
Meal 4: Post Workout Whey Protein Shake
Meal 5: Protein Burger and Veggies
Meal 6: Casein Protein Shake

Keep the Body/Metabolism Guessing

As you can see my meals stay pretty much the same with a few minor tweaks to keep the body guessing. The Weekend is usually when I have my cheat day. A cheat day is important in everyone’s meal plan because when your metabolism gets used to a certain lifestyle it expects certain foods at certain times. Your metabolism's natural instinct is to burn, burn, burn, when fuel (food) is provided. When people skip meals because they think they are eating too much, that is when the metabolism gets starved with no fuel, so it stores fuel (fat) for future use. If you keep fueling your metabolism then it will develop a surplus and will need to keep burning your calories and fat. If you have the same meal plan day in and day out then your metabolism may get used to it and figure out when to store fat and when to burn fat.  This is why it is imperative to have a cheat day. When you have a cheat day, your metabolism is shocked and doesn’t know what else to do besides burn calories/fat.

Monday December 12, 2011

Building Muscle and Getting Stronger
That is the concept for this week. In order to excel in the Tough Mudder specific workouts I will need to get stronger and tougher.  

Decline Bench Press
2 Warm-up sets of 10-12 Reps
1 Working Set of 6-8 reps to failure
Incline Dumbbell Press
1 Warm-up Set of 10-12 reps
1 Working Set of 6-8 reps to Failure
Flat Bench Dumbbell Flys
1 Warm-up Set of 10-12 reps
1 Working Set of 6-8 reps to Failure
Dumbbell Concentration Curl
1 Warm-up Set of 10-12 reps
1 Working Set of 6-8 reps to Failure
Hammer Curl
2 Working Sets of 6-8 reps to Failure
Standing Barbell Curls
2 Working Sets of 6-8 reps to Failure
The rest are supersets. Supersets are back to back sets alternating between 2 exercises with no rest.
Superset 1
Knee Ups 3 working sets to failure
Crunches 3 working sets to failure
Superset 2
Cable Crunch 3 working sets to failure
Decline Reverse Crunch 3 working sets to failure

My arms and chest took a pounding during this workout which is just what I set out to accomplish. If you are looking to gain size in the chest or bicep area then try this workout twice a week and remember to push yourself to the limit.

Meal 1: Egg Whites and Coffee
Meal 2: Almond Butter sandwich on Wheat Bread
Meal 3: Chicken and Brown Rice
Meal 4: Post Workout Whey Protein Shake
Meal 5: Chicken and Veggies
Meal 6:
Almond Butter sandwich on Wheat Bread
Meal 7:
Casein Protein Shake

Friday December 9, 2011

Today I had off from work so I got a chance to rest and sleep in. I woke up about 9am, ate breakfast and decided to go for a run about 11:30am. I went for a run to a nearby elementary school about 1.5 miles away. I ran to Leedom elementary, did 25 pull-ups on the monkey bars and ran back home. Overall it was a 3 mile run and I was comfortable with the pace I was running. The cold weather was still rough to breathe in but I expect that will take some time to get used to. I will take the weekend off for some much needed muscle rest and back to the gym on Monday afternoon.


Meal 1:
Egg Whites
Meal 2:
Post Workout Whey Protein Shake
Meal 3:
Chicken and Brown Rice
Meal 4:
Chicken and Broccoli

Thursday December 8, 2011

Today was all about the legs. I completed a muscle building workout to help strengthen my legs and gain the muscle I need to tackle the hills in the Tough Mudder.

Leg Extensions
2 warm up sets of 15 reps
1 working set to failure of 10-12 reps
Leg Press
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Hack Squat
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Seated Hamstring Curl
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Stiff Legged Deadlifts
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Calf Press on Leg Press
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Seated Calf Raise
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps

This workout was nothing special or intense, it was meant to build and repair the muscles in my legs to make them stronger. This next week I will focus on muscle building and strengthening then the week after that I will get back into Hi intensity.

Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Brown Rice
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Chicken and Broccoli

Wednesday December 7, 2011

HI-INTENSITY!  Today was a HI IT Cardio day and I found this workout on http://www.musclepharm.com/ which has been producing some pretty intense workouts lately.

Perform the following circuit:
Run 1/2-mile
30 pull-ups
50 pushups
30 ab wheels

Repeat 4 times

I was only able to this circuit for a total of 3 times instead of the 5 total sets they tell you to do. I felt like I was hitting every major muscle group during this circuit. By the time I got to the third set I really struggled on the pull-ups, pushups, and ab wheels because the only rest I took was walking from one exercise to the next. The Running was soothing because it helped get rid of any lactic acid I had built up from the pushups, pull-ups, and ab wheels, but at the same time my legs were working out. 

I am going to add this workout into my routine only because it is Tough Mudder specific and difficult to complete. I love a challenge so when it is hard for me to complete a workout I develop new goals and continue to work until I achieve them.

Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Broccoli
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Salmon and veggies

Tuesday December 6, 2011

Today I took it easy in the Weight room but I didn’t take off. My muscles are still sore from the weekend festivities (trail run and basketball). Today's workout included:

Big Guns

Dumbbell Curls
16 reps (8 each arm)
Increase weight up 5 pounds
8 reps (4 each arm)
Increase weight up 5 pounds
4 reps (2 each arm)
Decrease weight 5 pounds
8 reps (4 each arm)
Decrease weight 5 pounds
16 reps (8 each arm)

Complete this 2 more times for a total of 3 sets.
This is a pyramid style arm workout where the weight keeps increasing and decreasing so your arms do not get used to a certain weight. Every time the weight is changed, the muscles in your arms are shocked and helps give you a better workout.

Legs
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps

Abs
50 ab rollers
50 decline crunches
100 Bicycle kicks

Not the hardest workout I have done but it was nice to get some ab work in. Typically I say abs are made in the kitchen so I don’t work them too hard.

Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Chicken, Brown Rice, and Carrots

Saturday December 3, 2011

Get out and Run! Today was a beautiful morning so I thought it would be nice to go for my first trail run of the season with 2 of my buddies. We went at 9am to Ridley Creek State Park and ran about 51/2 miles of trails. For my first run of the season, I felt like I was in good shape. Since there wasn't much of an off season, I expected to be in pretty good shape. Pocono Mountain in April will have some mean hills and that is what I want to focus my training on this year. Last year at Bear Creek Mountain the hills were unbearable and the hardest part of the race. During the trail run on Saturday there were a few hills that were tough but overall I think I did a good job and was pleased when we were done. The tough Mudder training is a long road but I am on the right track.

Meal 1: 11:00 am

Egg Whites

Meal 2: 2:00pm

Chicken Broccoli and Brown Rice

Meal 3: 7:30pm

Chicken Parm Sandwich (Cheat Day)

 

Thursday December 1, 2011

Let’s Try This Again! Today I tried to do the same workout as yesterday but I attempted to complete the whole thing this time. I say attempted because, as I predicted, this workout was tough. At least the next time I do this I have a goal to attain.

Set 1Run 1 Mile for time
100 Kettle bell Squats
100 Push-ups
50 Pull-ups

(Squats, pushups and pull-ups don't have to be done all at once, but make sure they're completed before moving to next set)

Set 2
75 Kettle bell Squats
75 Push-ups
40 Pull-ups
(Squats, pushups and pull-ups don't have to be done all at once, but make sure they're completed before moving to next set)

 At the end of the push-ups and pull-ups, my arms felt like they were going to fall off. I feel like I am definitely in better shape that last year at this time so things are looking up but I want to get better and better every day. Hopefully in a couple weeks I will be able to complete this workout but until then I will just keep working hard to build my strength and muscle. Cardio will be tomorrow so that I get burn some fat to intensify the upcoming muscle building workouts.

Meal 1: 6:30amAlmond Butter Sandwich (I was in a hurry)
Meal 2: 9:30am
Almond Butter sandwich on Wheat Bread
Meal 3:12:00pm
Chicken and Sweet Potatoes

Meal 4: 2:00pm
Pre-workout Whey Protein Shake
Meal 5: 6:00pm
Post Workout Whey Protein Shake
Meal 6: 6:30pm
Chicken and Brown Rice and Broccoli
Meal 7: 9:00pmAlmond Butter Sandwich on wheat

 

Wednesday November 30, 2011

I took a little break for the Thanksgiving holiday and plus I was feeling ill the last few days but today I made it back to the gym. I didn't start my week off great because I took off Monday and Tuesday and finally when I make it back to the gym today I get 25 minutes into my workout and the gym, Bally’s Fitness announces that they are closing early because LA Fitness bought their gym and they need to remodel overnight. I can work out tomorrow but this is what I got in today:

Set 1
Run 1 Mile for time
100 Kettle bell Squats
100 Push-ups
50 Pull-ups

(Squats, pushups and pull-ups don't have to be done all at once, but make sure they're completed before moving to next set)

This is the rest of the workout I was supposed to complete:

Set 2
75 Kettle bell Squats
75 Push-ups
40 Pull-ups
(Squats, pushups and pull-ups don't have to be done all at once, but make sure they're completed before moving to next set)

Set 3
50 Kettle bell Squats
50 Push-ups
30 Pull-ups
(Squats, pushups and pull-ups don't have to be done all at once, but make sure they're completed before moving to next set)

100 ab wheels to finish

I can tell that this was tough even though I was only able to complete a third of the workout. I am excited to do the whole thing. This is called a High Intensity Cardio Workout because it elevates your heart rate and keeps it elevated. This workout is also Tough Mudder specific because of the pull-ups, push-ups, and leg work.

Meal 1: 6:30am
Almond Butter Sandwich (I was in a hurry)
Meal 2: 9:30am
Almond Butter sandwich on Wheat Bread
Meal 3:12:00pm
Chicken and Broccoli
Meal 4: 2:00pm
Pre-workout Whey Protein Shake
Meal 5: 6:00pm
Post Workout Whey Protein Shake
Meal 6: 6:30pm
Chicken and Brown Rice
Meal 7: 8:30pm
Almond Butter Sandwich on wheat