Tuesday 10/7/08 – training but not really

Training

am
joint mobility, cardio – 20:00

That’s all for today. Diet’s going really well today, no hunger pangs, energy level is really good. If I remember from the first time I did the Anabolic Diet the first two days of the first week were the toughest and after that it was cake. So far no carb or sugar cravings. Plan is to start carbing up on Sat-Sun then back to low carb on Monday. Will be curious to see what my weight has done by friday too. I’m hoping to be around 200 from 205 on Sunday – First week or two is supposed to be the biggest drop in BW due to the water you lose from cutting the carbs.

Here’s the diet plan so far:

meal 1
eggs
bacon and/or cheese
1 tbsp Udo’s blend
coffee

meal 2
1 scoop whey
2 tbsp natural peanut butter

meal 3
tuna or roast beef
cheese
almonds
diet soda

meal 4
1 scoop whey
2 tbsp natural peanut butter

meal 5
beef, bison, steak, chicken or fish
serving or two of something green (spinach, greens, etc.)
greens powder mixed w/fiber supplement
cheese
green tea

meal 6 (post workout)
1-2 scoops whey
2 tbsp natural peanut butter
creatine & glutamine

In addition I just do my regular supplements, multi, c, e, red yeast rice and niacin.

Monday 10/6/08 – training

Training

am
joint mobility, cardio – 20:00

pm
1. squat: 190×5, 220×5, 250×5
2. ghr: 3×10
3. ball sit up: 3×15

WKC KB Fitness Training w/16kg Bell
1. 1-arm jerk: 24+24/3:00, reset=0:30 (MPH 1:30, RPM 16)
2. snatch: 24+24/3:00, reset=0:30 (MPH 1:30, RPM 16)
3. 1-arm long cycle: 15+15/3:00, reset=0:30 (MPH 1:30, RPM 10)
Level – 8
HR Start – 80
HR End – 156
HR 5:00 Post -108

Concept 2 Rower (I opted for this over the prowler, dumb move) – 1000m/3:54

Second day of low carb. Today killed me. I think I read that Dr. Dipasquale said day 2 was usually the toughest. I wasn’t hungry, just my head was buzzing. Felt ok during strength work, felt like I had no endurance during KB training. I haven’t rowed in a while but wanted a little cardio finisher. My best 1500m was 6:10 or so, I wanted to crack 6. I was well on pace with the 1000m but I felt like I was going to die so I stopped.

Been doing 60:00 holosync before bed every night too.

Sunday 10/5/08 – training

Training

1. military press: 70×5, 80×5, 90×5
2. lat pulldown: 90×12, 100×10, 110×8, 120×6, 100×15
3. bb extension: 45×12, 50×10, 55×8, 60×6, 50×15

WKC KB Fitness Training w/16kg bell
1. 1-arm jerk: 32+32/4:00 reset=0:30 (MPH-2:00; RPM-16)
2. snatch: 32+32/4:00 reset=0:30 (MPH-2:00; RPM-16)
3. 1-arm long cycle: 20+20/4:00 done (MPH-2:00; RPM-10)
beginning HR=66
end HR=156
5:00 post HR=114
Level – 12
BW – 205

Sled Dragging – 6 trips w/2 plates

Great training today. Started the low carb phase of my diet today. Will go low carb (<25g carbs) through Friday. Saturday & Sunday will add carbs (mostly healthy carbs although I may throw a slice or two of pizza in there and some chocolate!) Then Monday go back to protein/fat dominant as per the Anabolic Diet. Will most likely follow a 5-6 day low carb, 1-2 day high carb rotation, as this worked well for me when I did this in 1999-2000 for bodybuilding.

Friday 10/3/08 – training

DE SQ/DL

1. box squat: 275×2/4, 295×2, 315×2
2. speed deadlift: 275×1/2, 315×1/2, 365×1

WKC KB Fitness Training w/16kg bell
1. 1-arm jerk: 32+32/4:00 reset=1:00 (MPH-2:00; RPM-16)
2. snatch: 32+32/4:00 reset=1:00 (MPH-2:00; RPM-16)
3. 1-arm long cycle: 20+20/4:00 done (MPH-2:00; RPM-10)
beginning HR=90
end HR=168
5:00 post HR=120
Level – 11

Not a bad training session. The kb fitness training is getting a bit harder. I think I could push to 0:30 on the reset, maybe 2:30 per hand at this RPM. Getting level 20 will be tough. Great conditioning though. We’ll see. Sunday will bring about a change in my training plan. I found out I will be attending 4 fitness and nutrition expos next year to represent a company that sponsors me so as a result I’ve decided that if I will be representing this company and networking with people all over the US and Canada I better walk the walk as well as talk the talk. I’m cleaning up the diet. Oh no… Traffic stopping abs? Possibly. We’ll see. I’m going to start a low carb approach on Sunday (basically Dr. Dipasquale’s Anabolic Diet). This worked well for me about 150 years ago in 1999/2000 when I did a bodybuilding competition so starting Sunday it’s a go. Training will be tweaked to this variation of Wendler’s 5/3/1 plan:

Monday
squat
glute/ham raise or 1-leg squats
abs
kb work
*sled dragging or prowler if time permits

Wednesday
bench press
upper back (horizontal pull)
bi’s
kb work
*sled dragging or prowler work if time permits

Friday
deadlift
lower back
abs
kb work
*sled dragging or prowler work if time permits

Sunday
military press
lats (vertical pull)
tri’s
kb work
*sled dragging or prowler work if time permits

In addition I will try to get 2-4 cardio sessions in the early morning before I start with clients, either stationary cycling, walking/jogging, or heavy bag work. Lot’s of stretching and mobility.

Goal is to be lean enough to see my traffic stopping abs by Jan 1. 🙂

Wednesday 10/1/08 – training

ME BP

1. close grip bench press: 95×5, 115×3, 135×3, 155×3, 185×3, 205×1, 225×1
2. db bench press: 50×12, 60×10, 70×8
3. lat pulldown: 110×15, 120×12, 130×10, 100×20

WKC Kettlebell Fitness Training
16kg bell
Level 7
1. jerk: MPH 1:30, RPM 16 r&l, reset 1:00 [48 total reps]
2. snatch: MPH 1:30, RPM 16 r&l, reset 1:00 [48 total reps]
3. 1-arm long cycle: MPH 1:30, RPM 10 r&l, reset 1:00 [30 total reps]

Total Time – 9:00
Total Reps – 126

HR Start – 90 bpm
HR End – 168 bpm
HR 5:00 Post – 120 bpm
BW – 214.5 lbs

I like this WKC Fitness training plan. This makes for a great finisher after the strength work. I was able to max out the reps for this plan at level 7. Not sure if I could have made level 8 by dropping the reset time to 0:30. Going to try to build to level 20 with the 16kg bell, this is great conditioning for sure.

Friday 9/26/08 – training

Friday 9/26/08
*out of town, hit good ol’ Main Street Gym in Geneva, OH for this one before I headed up to the Firehouse Winery at Geneva on the Lake for my 15 year class reunion.

DE SQ/DL

warm up – mobility, etc.
1. box squat: 275×2/6
2. speed deadlift: 225×1/2, 275×1/2, 315×1/2
3. 45 degree back raise: 3×10
4. pulldown abs: 3×15

Done. Off to the winery.