ME Squat/Deadlift – 3/29/10

1. ssb low box squat – barx5, 115×5, 135×3, 155×3, 175×2, 205×1, 225×1

2. romanian deadlift – 95×6, 115×6, 135×6, 155×5, 185×5

3. ghr – 3×8

4a. reverse hyper – 3×15

4b. ghr sit-up – 3×12

5. 1-arm long cycle – 24kg x 10,10,8,8 (36/4:00) switched on the minute

6a. neck harness – 2×12

6b. COC gripper – Tx3/3, 1×1/1, 2×1/1, 1×3/3, Tx10/10

Done.  Gettin’ the work done.  Derek is looking pretty damn solid in his meet prep, he’s going to the April 10 WNPF GA meet going for raw 275 class.  Goals are 505 squat, 335 bench and 615 deadlift.  He’s done all of those in training and we fixed his squat tonight and he smoked 455 x 3, first two reps were a solid 1″ below parallel, last was Capt. Kirk style!  Let’s get it done D – we ain’t got time to bleed!!!!

DE Bench Press – Sun 3/28/10

DE Bench Press

1. speed bench – 115+chains x 3 / 8

2. jm press – barx10, 65×8, 95×4 / 2

3. pushdown – 100×15 / 3

4. seated row – 90×12, 100×10, 110×8, 120×8, 90×15

5a. side & rear delt combo – 1×10, 2×8

5b. neck harness – 3×10

5c. hammer curl – 3×10

Friday 3/26/10 Training

1. Deadlift: 175×5, 205×5, 230×5
2. Long cycle: 20kg x 6,6,6,6,6 (30/5:00)
3a. 45 degree back raise: 25×8 / 3
3b. Reverse oblique sit-up: bw x 6+6 / 3
4. Neck harness: 2×12

Done.

Wednesday 3/24/10 Training

*warm-ups then rotator cuff complex

1. bench press: 130×5, 150×5, 170×5

2. incline db bench press: 40×10, 45×8, 50×6, 55×6, 40×15

3. seated cable row: 120×10, 130×8, 140×6, 150×6, 120×20

4a. chest supported rear-delt: 3×10

4b. hammer curl: 3×8

5. kb snatch: 16kg x 14,14,14,14,14,14 (84/6:00) switched on the minute

*cardio: sled dragging x 30yd forward / 30yd backward x 5

**neck harness: 3×12

Done.  Time to work – deadline for launching our travel fitness product / program is YESTERDAY!  We ain’t got time to bleed people!

Monday 3/22/10 Training

Conditioning harder lately and cutting back the weights a bit, want to keep trimming up the bodyfat I started to lose during the 2 weeks of fasting.

1. squat: 155×5, 180×5, 205×5

2. 2-kb jerk: 20kg x 6,6,6,6 (24/4:00)

3. 1-arm jerk: 28kg x 12+12 (2:00)

4a. ghr: bw x 10,8,6

4b. ghr sit-up: bw x 10,8,6

*Cardio: prowler x 30yd x 5

Done.

Sunday 3/21/10 Training

Alright, so after 2 weeks of fasting I am transition back onto whole food.  I lost a total of 18 lbs and hit 194 lbs (I haven’t weighed this since 2002), and expect to put back on about 4-5 lbs.  The goal is now to keep the nutrition cleaner than before and I would like to get down to around 185, but as long as I’m eating clean, staying lean and continuing to train hard I’m not too worried about bodyweight.

1. bench press: 130×5, 150×5, 170×7

2a. blast strap push up: bw x 12,10,8,6

2b. blast strap inverted row: bw x 12,10,8,6

3. 2-kb clean: 20kg x 10,10 (20/2:00)

4. 1-kb clean: 28kg x 12+12 (2:00)

5. kb snatch: 16kg x 12,12,12,12,12,12 (72/6:00) switched hands on the minute, switched to 1/2 snatch for the last 2:00

*Cardio – sled dragging x 5 trips forward, 5 trips backward

Done.  Great workout today.  Feeling good.

Wednesday 3/17/10 Training

Today was the fifth full day of fasting and the tenth of the entire fasting program (counting the transition days). I am now down 16 lbs to a low of 196 lbs bodyweight the lightest I’ve been in a long time. Energy is still really good.

1. Long cycle: 16kg x 6,6,6,6,11 (35/5:00)
2. Bench press: 95×5, 115×5, 135×5, 95×15
3. Db incline bench: 45×10, 40×10, 35×10
4a. Pushdown: 3×10
4b. Db curl: 3×10
5a. Incline skull crusher: 2×10
5b. Reverse grip bb curl: 2×8

Monday 3/15/10 Training

This is day 3 of full fasting and it’s getting better each day.  Body weight is down 14lbs since last Monday, not bad!

1. long cycle: 16kg x 6,6,6,6,6,9 (39/6:00)

2. deadlift: 135×5, 155×5, 185×5, 135×15

3. pulldown: 120×10 / 3

4. seated row: 120×10 / 3

5. shrug: 135×10 / 3

6. 1-arm kb clean: 24kg x 18+18 (2:00)

7. ball sit-up: 3×15

*cardio – jumping rope: 0:20 on / 0:40 off x 10 (10:00)

Energy was excellent – again keeping weights light this week while I adapt to training while fasting, but so far so good!

Sunday 3/14/10 Training

Today is the 2nd day of full fasting and the 7th day of the entire program so far.  Yesterday was tough – psychologically.  There were a couple times my body was hungry but not excruciating and it didn’t last more than a couple of minutes.  However being in the grocery store, and at the asian restaurant, and seeing pizza – VERY tough.  It’s more of a mental exercise than anything.  As of today my bodyweight is down to 199.7 lbs a 13 lb loss so far and the first time I’ve been under 200 lbs since April 2006 at the GA State Powerlifting Championships when I weighed in at 197 after making weight for the meet to be in the 198 lb weight class.  The bloat is gone and I’m even seeing slight abdominal definition.  Energy has been good during workouts, but I feel my muscles fatiguing faster – it’s to be expected I guess!

1. long cycle w/2-kb’s – 16kg x 6,6,6,6,6 (30/5:00)

2. 1-arm kb jerk – 24kg x 18+18 / (3:00)

3. 1-arm kb clean – 24kg x 18+18 / (3:00)

*cardi0 – walking, jogging and sprinting x 23:00

Friday 3/12/10 Training

Today is the fifth and final transitioning day of my fast.  All 5 days have been 1 meal of fruit in the morning and 1 meal of vegetables in the evening (all fresh and raw), throughout the day I drank organic fruit and vegetable juice, decaffinated herbal teas and a potassium mineral broth made from a variety of organic vegetables.  For the next 30 days it will be nothing but 2 servings of the potassium/mineral veggie broth, 2-3 servings of fruit or veggie juice, and 2-3 servings of decaffinated herbal teas.  I really am amazed at the fact I have had no hunger pangs, no real cravings and my energy training and throughout the day has been great.  Plus I’m down 9 lbs from 212 – 203 lbs these past 5 days and the noticable “puffy bloat” is gone, so I’ve definitely dropped a lot of water.  I am anticipating being around 175-180 at the end of the fast.

Tonight’s training:

1. long cycle: 12kg x 6,6,6,6,6,6,6,6,6,10 (64/10:00)

2a. bw squat: 2×8, 1×10

2b. inverted row: 2×8, 1×10

3. hanging leg raise: 3×10

The 12kg work has been very easy this week.  Once I’m settled into the fast I’ll begin increasing weights again, I didn’t want to overdo it during the initial break-in period, but so far so good!

Thursday 3/11/10

yoga – 60:00

As of this morning (Friday morning) my weight is down to 203.7 – an 8.9 lb drop in the 5 transition-in days.  Granted a lot of that is water weight, but the bloat is already gone from my face and neck.  Cool thing is that there has been no hunger pangs and overall I feel really good.  Full fasting begins tomorrow, Saturday.

Wednesday 3/10/10 – Training

Day 3 of the 5-day transition into the fast and I am already down 5 lbs – energy is very good, no more headaches since yesterday (caffine / sugar withdrawls), two more days of transitioning in, then full fasting mode for 30+ days this Saturday.

1. long cycle: 12kg x 6,6,6,6,6,6,6,6 (48/8:00)

2a. bodyweight squat: 3×8

2b. inverted row on blast straps: 3×8

3a. med ball combo crunch: 3×25

3b. med ball russian twist: 3x15ea.

*battling ropes drills: 0:15 on / 0:15 off x 3

Catching Up – Training

These past couple of weeks have been hectic.

I spent this past weekend at the Arnold Sports Festival in Columbus, OH – great time networking and seeing friends. 

Lately I’ve been on a push to get my new website online – hopefully in the next week or so.

I’ve also been being filmed for a TV Show on CNBC – more details to come about this!!!

I started an extended fast this week with the goal of detoxifying my body and getting rid of excessive bodyfat.  The plan is 5 days of organic fruits and vegetables as well as organic fruit and vegetable juices and broths to transition in then 36 days of fasting consuming only fruit and vegetable juices and vegetable/mineral broth, as well as a few different types of teas to aid in the detoxification.  It will finish with a 5 day transition back onto solid foods.  I’ve known many people that have done this and experienced amazing results in improved energy, health and body composition – as I type this I’m three days into the transition in and feeling great, today was the first day I’ve woken up and felt very well rested in a LONG time.  So far so good.

Monday 3/8/10

1. long cycle clean & jerk w/kb’s: 12kgs x 6,6,6,6,6 (30/5:00)

2. 1-arm jerk w/kb: 20kg x 13+13 (2:00)

3a. bw squat: 15, 12, 10

3b. inverted row on blast straps: 10, 8, 6

4. ball sit-ups: 3 x 10-15

Taking the first week or two of workouts pretty light as I adjust to the fasting.

Tuesday 3/9/10

yoga – 60:00