Just rocking it out! Same MAg10 schedule, periworkout schedule as before.
Training 23 May 2013
1a. Front Squat 4 x 3 @ 175. Dropped 50 pounds per Coach Ben’s suggestion due to the torn quad. All bruising is completely gone, very slight amount of soreness left. But these were pretty easy tonight.
1b. Push Press 3 x 3 @ 175
- Dips 6 x 5 @ BW + 35#. Pretty good and lots of pump in triceps and lower chest. 45 seconds rest between these sets, which had me puffing along.
3a. Reverse Push Ups on Bench 3 x 25 @ BW
3b. DB Upright Rows 4 x 8 @ 55#
3c. Donkey Calf Raises 4 x 20-39 @ Coach Ben sitting on my back (he’s about 185#…totally different feel than using a dip belt with weights attached.
3d. Banded Toe Twists 3 x 12 @ Blue Band
- Leg Press Calf Raise 1 x 5 minutes @ 225. Go till i couldn’t, rest, go again, etc until 5 minutes expired. OUCH!
Dinner was a trip to Outback to celebrate our boys finishing 6th and 2nd grades. I just had a salad, broccoli and a sirloin. Nothing fancy, but it was good. Here’s looking to an awesome summer!!!
Happy Memorial Day Weekend!
FIrst of all, i can’t express my gratitude to all those brave men and women that have made the ultimate sacrifice for me, my wife, children, family, friends…for each and every one of us in this, the Greatest Nation in all of history. A “thank you” just isn’t good enough. But, from the bottom of my soul, Thank You!
Training Day 25 May 2013
I got in the gym before 0600 this morning and hammered it! I awoke at 04:30 to begin periworkout nutrition and was all good to go by 06:00.
1a. Sumo Deadlifts 5 x 3 @ 325. Easy!
1b. Incline Bench Press 4 x 3 @ 195.
2a. Weighted Chinups 6 x 5 @ BW + 25 (two sets done using baseball grips)
2b. Leg Lowers on Decline Bench 3 x 5 with 5 second eccentric.
3a. Barbell Curls 4 x 8 @ 100
3b. Reverse Wrist Curls 3 x 12 @ 30
- Sprints 2 x 10 Sprints @ 50 yards each with 3 minutes rest between first 10 sprints and second set of 10 sprints. 30 seconds rest between each individual sprint. Still only went about 65% with this healing quad. Getting better every day!
Showered, got a haircut and am taking the family to the water for the weekend. Time for some sun, fishing and just enjoying our blessing as a family.
I will continue my MAG-10 pulses today. Sunday i plan to eat healthy protein and veggies all day. Monday will be back to MAG-10 pulses with a healthy dinner after training.
Go enjoy this special weekend!
Happy Memorial Day!!!
So, for this past weekend, i did nothing but MAG10 on Saturday after my morning workout and had a large, healthy dinner of chicken kabobs and rice. I did eat on Sunday (eggs, bacon, brats, Italian sausage, rice, veggies, and finished off the day with a couple of hamburgers, more fruit and two slices of cake), getting in some fishing, swimming and boat riding. Awesome day!
Monday was back to the MAG10 routine all day, periworkout Indigo, Finibar and Plazma as per usual. Grilling a few ribeyes now to go with rice and fruit. Ready to go lay down too!!
Training 27 May 2013:
As i had the entire gym all to myself, i passed on the bench presses. There wasn’t a soul in sight this afternoon. Which was way cool!
- Back Squat 315# x 4 x 2, then 3 x3, and finished at 2 x 2. My quad is getting better, but just not quite there yet.
2a. Chest Supported Rows 4 x 6 @ 160; then 3 x 3 @ 175
2b. Standing Ab Pulldowns 5 x 15 @ 150
3a. Crampers 3 x 15 @ BW
3b. Seated Calf Raise 3 x 30 @ 105
3c. Dorsi Flexion 3 x 12 @ Blue Band
- Side Lying Breathing Stretched 2 x 30 seconds/ side
Pretty good session. I will say though, eating the hamburger buns, cake and a Nutty Bar caused some GI distress. Just goes to show you what some wheat will do to the ol’ gut after a few weeks of no wheat products. Lesson learned.
Yee-Haw!
Just a good day. Getting hot down here in Dixieland, so summer is here for sure. And i love it! Solid day of MAG-10 with no food since supper last night.
Training 28 May 2013
1a. Bench Press 5 x 6 @ 235 (only got 5 reps and 4 reps, respectively, on last two sets).
1b. Deadlift 3 x 6 @ 385, then 2 x 5 @ 385. And i’m toast!
2a. Weighted Single Leg Back Extensions on GHM 2 x 8 @ 5# with two second hold at top.
2b. Reverse Crunch on TRX 2 x 12 @ BW
3a. GHM Raises 2 x 5 @ BW
3b. Cross Over Planks on TRX 2 x 20 @ BW
and i am truly spent. Heart rate was pretty elevated. Think i overdid it a bit at the lake. Oh, well, it is all good. Lots of rest tonight and tomorrow night, with copious amounts of MAG-10. After leftover steak and chicken kabobs with rice, that is!
Almost time for another weekend!
Its been just a good, solid week of training and sticking to the regular MAG10, Indigo, Plazma protocol. Training has been good too. It seems like my fat loss is slowing a bit, which is a bit of a bummer, but i will continue the plan. I will take some measurements again this weekend and see where i am.
Training 30 May 2013
- Side lying quad/hip breathing stretches 2 x 30 seconds each side
2a. Front Squats 5 x 3 @ 185, 205, 215, 225 and 230. Yea… no tears, no pain, no burning! I think i’m finally good to go.
2b. Push Presses 3 x 3 @ 185.
3a. Weighted Dips 6 x 5 @ BW + 35
3b. Donkey Calf Raises 4 x 30 @ 205 (had a college running back jump on my back for added resistance today)
4a. Reverse Grip Bench Push Ups 3 x 25 @ BW. Done much more explosively than last 3 weeks.
4b. Dumbbell Upright Rows 4 x 8 @ 55.
4c. Banded Toe Twists 3 x 12 @ Black Band
- Leg Press Calf Raise 225# x 5 minutes. One looong set, resting as needed, when needed.
Grilled some more beef and had fresh rise and grapes for supper. Now time for some slumber!
Just doing the program. Nothing more. Solid MAG10 days and good, clean eating at night.
Training 01 June 2013
1a. Sumo Deadlifts 4 x 3 @ 330
1b. Incline Bench Press 3 x 3 @ 200
2a. Weighted Chinups 6 x 5 @ BW + 25# (4 sets regular supinated grip, 2 sets using baseball grip).
2b. Decline Leg Lowers 3 x 5 with 5 second lower. Lift hips up off of bench.
3a. Barbell Curls 4 x 8 @ 105
3b. Cable Standing Overhead Tricep Extensions 3 x 15 @ 150
3c. EZ Curl Reverse Wrist Curls 2 x 12 @ 40
- Sprints 10 Sprints x 50 yards with 30 second rest between reps. Rest 3 minutes and do another 10 x 50 yards. 1000 yards total. Hit it at about 75% max effort today.
I will post measurements and an updated pic later.
01 June 2013 Measurement Updates (they are in the last column)
Age: 39
Height: 74"
Weight: 211# - 214# -??? Scales still broken
Neck: 16.25" - 16.125" - 16.625"
Shoulders: 52.25" - 51. 375" - 53"
Upper Chest: 45.5" - 45.25" - 45"
Nipple Line: 44.25" - 44.75" - 43.25"
Upper Abs/ Under Pecs: 40" - 40.5" - 40"
Above Navel: 37.5" - 37" -36.625"
Navel: 38" - 36.75" - 36.5"
Widest waist measurement (love handles): 38.625" - 38.25" - 38"
Waist: 38.625" - 37.5" - 37.25
Butt: 42.25" - 42.25" - 42.75"
Right / Left Thigh: 23.25" / 23.25" - 23.75"/23.5" - 23.75"/23.75"
Right / Left Calf: 14.25" / 14.5" - 14.75"/14.75" - 14.625"/14.625"
Right / Left Ankle: 8.75" / 8.75" - 8.75"/8.75" - 8.75"/8.75"
Right / Left Upper Arm: 15.125" / 15" - 15.5"/15.5" - 15.625"/15.625"
Right / Left Forearm: 11.625" / 11.5" - 11.875"/11.625" - 11.875"/11.75"
Right / Left Wrist: 6.625" / 6.625" - 6.75"/6.75" - 6.625"/6.625"
I am losing some size in the abdominal area, gaining some in the arms, legs, shoulders. So i think i’m moving things along in the right direction. I would LOVE to be losing fat quicker in the midsection, but realize that its has taken me 3 years to get chubby, so it ain’t gonna go away in just 4 weeks. I am pleased overall with my progress, yet realize i still have some ways to go to reach my goals. I will keep on, keeping on.
I am open to any ideas or suggestions as to how i can decrease the fat a little quicker. I don’t tolerate fat burners (very sensitive to yohimbe/ yohimbine). I may need to incorporate a metabolic circuit at the end of all workouts, but realize i may be subjecting myself to too much extra work load.
All is going well. Another solid day of 3 MAG-10 “feedings”, Finibar, and Plazma. Had a leftover steak, red and orange bell peppers, cherries and homemade guacamole for supper. I plan on having a handful or two of mixed nuts prior to bed tonight. This training week is a deload week and i’m kinda bummed. I was feeling good and stronger. BUt i know it will help me in the long run, so i am doing only what is prescribed.
Training 03 June 2013
1a. Flat Bench Press 5 x 2 @ 225
1b. Back Squat 5 x 2 @ 300
2a. Chest Supported Rows 4 x 6 @ 170, then 3 x 3 @ 180
2b. Standing AB Pulldowns 5 x 18 @ 150
3a. Crampers 3 x 15 @ BW
3b. Seated Calf Raise 3 x 30 @ 110
3c. Dorsi Flexion 3 x 12 @ Blue Band
4a. Side Lying Breathing Stretch 2 x 30 seconds/ side
Pretty easy workout. I moved quickly and did all the above, plus my ramp up sets that i don’t record, in just about an hour. I’ll take that!
Rocking along, and making progress!
Another solid day of MAG10, Finibar and Plazma. GREAT training session tonight, followed by leftover, leftover steak, chicken, fresh sweet potato, avocado, and fruit.
Training 04 June, 2013
-
Banded leg lowers 2 x 5 each leg with Blue Band
-
Deadlifts 3 x 2 @ 415. Easy!
3a. TRX Reverse Crunches 3 x 12 @ BW
3b. Weighted SIngle Leg BAck Extensions on GHM 2 x 8 @ 5# with 2 second hold at top of each rep. Ouch!
4a. TRX Crossover Planks 4 x 15 @ BW with 2 second hold in out position
4b. GHM Raises 4 x 5 @ BW
- Work Capacity Ring Rows + 45# KB Swings 10 and 10, 9 and 9, 8 and 8 etc all the way down to 1 and 1 and then back up to 5 and 5. No rest, no stopping throughout duration of the down and up cycle. Getting much easier!
Coach Ben will be changing my workout a little. This is a deload week, but the weight is still high, just the volume is reduced. I will be traveling for work next week and will make some adjustments, but that is then, and it will all be good.
I did find some scales today and weighed in @ 215.4 after my training session. I am not caught up on an actual weight that much, but it was nice to know where i am. i still want to shed more blubber, so i will continue this plan until goals are met.
Happy Friday Eve!!!
Just doing my same dietary program. Training started off today in suck mode, but endorphins (and a cup of coffee American) kicked in and i got going finally. Having 3 x leftover steak and chicken, steamed rice, frozen blueberries, and whole bell peppers. And a beer! Gosh, that is good!!!
Training 06 June 2013
- Side Lying Quad/Ham Breathing Stretches 2 x 30 seconds each side.
2a. Front Squats 1 x 3 @ 215, 1 x 3 @ 225, 2 x 2 @ 235 (this is where i was in suck mode)
2b. Push Presses 3 x 2 @ 195. Failed on second rep of third set.
3a. Dips 6 x 5 @ BW + 45#
3b. Lunges 3 x 20 yards x BW
3c. Donkey Calf Raises 5 x 30 @ 190-205# (different gym rats sitting on my back)
4a. Reverse Push Ups on Bench 3 x 27 @ BW
4b. DB Upright Rows 4 x 8 @ 55#
4c. Toe Twists 3 x 12 @ Med Black Band
- Calf Press 1 x 225# x 5 minute set. Had difficulty walking to car after that one.
Gonna finish up supper and crash.
Just rocking along. Had MAG10 and Finibar prior to training this morning and it was awesome! Energy through the roof! So i trained and did all the usual periworkout nutrition. Now just having MAG10 and awaiting supper time.
Training 08 June 2013
1a. Sumo Dealift 3 x 3 @ 335
1b. Incline Bench Press 3 x 3 @ 205
2a. Chinups 6 x 5 @ BW + 35#
2b. Leg Lowers on Decline Bench 3 x 5 @ BW. Hips come up off bench and lower over 5 seconds.
3a. Barbell Curls 4 x 8, 6, 6, 7 @ 115
3b. Overhead Tricep Extensions 3 x 18 @ 150
3c. Reverse Wrist Curls 3 x 12 @ 40
- Med Ball Chops 2 x 12 @ 16# MB
Coach wants me to do sprints tomorrow. I will be traveling some next week and will be out of my normal routine, so i will adjust and do the best i can. I will also have a slightly revamped workout for the next 5 weeks, so i’m anxious to see what lies ahead.
Alrighty then!
I did my sprints today. The distance was shortened to 40 yards, and the rest to 20 seconds. i did 10 repeats. On the last set i was timed at 4.99 (my oldest son did the timing with a stop watch, so no its not the most accurate, but it gives me an idea of what i can do). Not great, but not horrible for an old fart. And my youngest sprinted some with me, so that was fun!
Pretty much a standard day except i did eat some lunch, plus 3 MAG10s and then indigio prior to sprinting. Supper was fresh beef, brats, cherries, red and yellow peppers, rice and blackberries out of the back yard. Those are the best!
I am traveling fro work tomorrow, so i’m not gonna be able to take my MAG10 with me on my flights. But i’ve packed some, i have my Finibars and i have Plazma for working out. I will do some combo workouts to try and get back on schedule over the course of the week.
I am feeling great! Energy levels are up, i am staying pretty warm metabolically, and my britches are all getting loose. As in fall off my waist loose. But my big backside keeps them from falling all the way off. Good stuff!
Well, traveling has been a bit of a bump in the plan, but I am adjusting. I’ve eaten more than I wanted, so I have reduced the MAG10 per day. I am trying to eat high PRO and low CHO except after training. Speaking of training I missed yesterday, but found a YMCA about a mile from my hotel and walked there and back tonight. After my session, I had a shower and then dinner at a place called Morton’s. Filet, scallops and shrimp. With a side of asparagus. Great food!!!
Training 11 June 2013
Warm up was a 1 mile walk to the Y
1a. Bench Press 3 x 2 @ 255
1b. Dead lift 3 x 3 @ 415
2a. Chest Supported Row (plate loaded cyber) 4 x 4 @ 180 side then 3 x 3 @ 230 per side
2b. Candlesticks 3 x 5
3a. Single Leg Back Raises 3 x 8 @ BW
3b. Swiss Ball rollout 2 x 12 @ BW
4a. Crampers 3 x 15 @ BW
4b. Seated Calf Raises 3 x 30 @ 100
5a. Weighted Planks 2 x 30 seconds with 45# plate on lower back
5b. Side lying breathing stretches
Pretty good workout. Lots of energy from all this food. Will fly out tomorrow and be back in my regular gym Thursday and will get my Squats in.
There’s no place like home! It was so good to roll back in my sweet brides arms. And to see my boys. I’m definitely a homebody! Anyway, it is so good to be back on track and to not be offered food every 10 minutes. Man, i seriously had no idea how much food we expose ourselves to everyday. Most of it worthless crap. Anywho…rant over and i’m back on my MAG-10, FINiBAR, Plazma and one healthy meal a day schedule. Supper tonight was beef, a small sweet potato, red peppers, watermelon and homegrown blackberries. Good times!
Training 13 June 2013
- Side lying breathing stretches 2 x 30 seconds each side.
2a. Back Squats. Ramp up to 1 x 1 at 337.5, failed second set and then 1 x 2 at 315
2b. Push Press. 1 x 1 at 195 and then 2 x 3 at 185. Lacking some explosiveness tonight.
3a. Dips 8 x 3 at BW + 45
3b. Truck Drivers 4 x 8 @ 35
3c. Glute Ham Raise 2 x 10 @ BW and on the closest hole to the knee pad.
4a. Reverse Grip Push Ups 3 x 28 @ BW
4b. Bent Over DB Lateral ISO Hold 2 x 30 seconds x 5#
5a. Leg Press Calf Raise 3 x 100 (!) @ 225. Wowwzers!
5b. Banded Dorsi Flexion 3 x 15 at Blue Band
Ready to catch up on some zzzz’s and enjoy the thunderstorms. Nothing like summertime in the Deep South!
Happy Father’s Day Weekend to all you Dads out there! Go hug your Dad and let him know you love him!
Back into my routine now and all is going well. Was up at 04:30, so took my Indigo, ate a Finibar at 05:00 and was at the gym before 06:00. Good times!
Training 15 June 2013:
1a. Sumo Deadlift Ramp up to 4 x 3 @ 335
1b. Incline Bench Press Ramp up to 4 x 3 @ 210
2a. Weighted Chins 8 x 3 @ BW + 45 (last 2 sets done on baseball grips, and with 45#. BOOM!)
2b. Single Leg Lowers on Decline Bench 2 x 5 each side with 3 second eccentric then Double Leg Lowers on Decline Bench 2 x 5 with 5 second lower
- Barbell Curl 4 x 6 @ 115
4a. Tricep Overhead Cable Extensions 3 x 150# x 20, 20 and 15
4b. Reverse DB Wrist Curls 3 x 10 @ 20
4c. Snatch Grip High Pull From Hang 3 x 1 @ 185
Great training session this morning! Will post biweekly measurements and a pic shortly.
Stats as of 15 June 2013 (the last numbers list are most current):
Age: 39
Height: 74"
Weight: 211# - 214# -??? Scales still broken - 215#
Neck: 16.25" - 16.125" - 16.625" - 16.5"
Shoulders: 52.25" - 51. 375" - 53" - 52.125"
Upper Chest: 45.5" - 45.25" - 45" - 45.5"
Nipple Line: 44.25" - 44.75" - 43.25" - 44.125"
Upper Abs/ Under Pecs: 40" - 40.5" - 40" - 39.5"
Above Navel: 37.5" - 37" -36.625" - 36"
Navel: 38" - 36.75" - 36.5" - 36.25"
Widest waist measurement (love handles): 38.625" - 38.25" - 38" - 36.875"
Waist: 38.625" - 37.5" - 37.25" - 37"
Butt: 42.25" - 42.25" - 42.75" - 41.5"
Right / Left Thigh: 23.25" / 23.25" - 23.75"/23.5" - 23.75"/23.75" - 24"/24"
Right / Left Calf: 14.25" / 14.5" - 14.75"/14.75" - 14.625"/14.625" - 14.625"/14.625"
Right / Left Ankle: 8.75" / 8.75" - 8.75"/8.75" - 8.75"/8.75" - 8.875"/8.875"
Right / Left Upper Arm: 15.125" / 15" - 15.5"/15.5" - 15.625"/15.625" - 15.75"/15.75"
Right / Left Forearm: 11.625" / 11.5" - 11.875"/11.625" - 11.875"/11.75" - 12.125"/12"
Right / Left Wrist: 6.625" / 6.625" - 6.75"/6.75" - 6.625"/6.625" - 6.75"/6.75"
So overall, i am continuing to lose blubber where i need to and am putting on, slightly, where i want to grow. So thats a good balance. My weight is staying fairly consistent too, which i hope indicates my body composition is improving lean body mass/ decreasing fat mass. I also throw away my measurement sheet after i record them and do not review until after i take the biweekly measurements, hoping to stay as objective and consistent as i can. Its not perfect, but its what i have to work with.
15 June 2013 Pic. I was moving a bit, so sorry for the blurred, in motion pic. Need to find someone to snap these for me. But for now, the timer is a help.
Happy Monday!
I’m sticking to the MAG10, Indigo, Finibar, Plazma and one large, healthy meal a day plan and seem to still be making progress. Although i did have TWO meals on Father’s day, but its all good. I just backed down my MAG10 servings.
Training 17 June 2013
- Back Squat ramp up to 3 x 2 @ 340. No failure today!
2a. Chest Supported Row 3 x 4 @ 180, then 2 x 2 @ 205 (not sure what the bar system weighs, just going by the plates on the bar).
2b. Candlesticks 3 x 5 @ BW done s-l-o-w-l-y
- Crossover Planks 3 x 15 @ BW
4a. Crampers 3 x 15 @ BW
4b. Seated Calf Raise 3 x 30 @ 110
4c. Seated Toe Twists 3 x 15 @ Med Black Band
- Side Lying Breathing Stretches + Windmills 2 x 30 seconds/ side and 5/5 for windmills.
Good evening!
Rocking out the MAG10 and periworkout supplements as per my protocol. Nothing new on that end, other than spreading the good news about how awesome it is to not be slave to an eating schedule or dinner table. Supper tonight was leftover shrimp, blackberries and an extra serving of MAG10.
Training 18 June 2013
- Banded Leg Lowers 2 x 5 @ Green Band
2a. Bench Press ramp up to 3 x 2 @ 275. Had to have a bump about 2-4" inches off the chest on my last rep of the last set, so i was bummed about that.
2b. Deadlift ramp up to 3 x 1 @ 442.5
3a. Reverse Lateral TRX Crunch 3 x 8/side at BW.
3b. Single Leg Back Raise on GHM Bench 2 x 10/side
- GHM Raise 2 x 8 @ BW. Used the last hole on the GHM again so thats good, but was 2 reps shy of my goal of 10 on both sets. Will hammer that out next week!
Less than an hour total time tonight, so i was moving quickly. No one really in the gym to slow me down or talk, so it was nice to stay focused and bang out all my sets. Tomorrow is just a regular workday with no training, so i will be sure to get all my MAG10 in and a good supper to prepare for Thursday.
