12/31/12

Final 2012 Workout and First workout as a Certified Strength Coach

Foam Roll and Mobility work

a1)Deadlifts
4x5
225x5
275x5
315x5
365x5

a2)wall ankle mobility
3x8 each side

b1) barbell reverse lunge front foot elevated
4x6
barx6
65x6
95x6
115x6

b2)quad chin tucks
3x5

c1) side bridge wall slides
3x10

c2)back extension
3x6 with 13 lb med ball

d1) stability ball adductor stretch
2x20 secs

d2)kneeling heel to butt stretch
2x20secs

12/24/12

Christmas Eve Hang Clean and Jerks
Worked to a New PR 215

Paired with ankle mobility 4x8
Seated Wall Slides 4x8

a1) CSR 4x6
a2)one arm dbell bench 2x6 4 sets total 1 arm at a time

12-18-12

A1)
Seated Row
135x8
135x8
135x8
150x8

A2) Bench
210x6
225x4
245x8

Standing Rope J Pulldowns
4x12

Lateral Shoulder Raise Maching
3x10

No energy today.  Need something to train for

12/14/12

Pullups
14 reps

Lat pull downs
1 x amrap rest pause 120x16

Standing dbell press
3x8 35 40 45

Black burns
2x20 secs 4 positions

Curl machine
3x12

Abs x2

V ups x10
 Hip ups x 10
Alternating toe touches x 10

Treader sprints
20 secs on 40 secs off x 3
5.0 speed incline at 5,6,7

12/12/12

12-11-12

Hang Cleans
205x3x2

12/12/12

Bench
190x7
215x5
230x7

Pec deck
100x20
115x15

a) one arm standing cable row
3x10
b) rolling tricep extensions
35x3x10

a) face pulls
3x10
b)hammer curls
3x10

12-7-12

bench jumps
4x4

Squat ATG
225x5
245x5
275x5

1a) hip thrusts
3x12

2a) planks
3x30secs

dbell reverse lunge with front foot elevated
2x10 22.5 dbell

jump rope
10 secs on 20 secs off x 6

12/5/12

Pullops
10 reps

Rest pause lat pulldown with 3 second eccentric
110x1x15

standing debll military press
3x10

cable curls
3x15

blackburns
4 positions 15secs x2

core circuit
v ups x20
hip ups x10
alternating toe touch x15 each side
ab machine 50 x10

12/4/12

clean from 5 hole in rack
205x3x3

clean and jerk
170x3x2

sumo deadlift
135x3
185x3
235x3

behind the neck press
135x3x3

11/28/12

Bench
195x8
210x5
225x10

Cable Crossovers
37.5x15
37.5x15

1a) one arm cable row
3x12 75

1b) rolling tricep extension
3x12 30

face pull
3x12

dbell complex set of 7 then 8 then 9
22.5 dbells
front squat
1 dbell swing
curl to press
jump squat

11/27/12

Power Clean 

3x3 190

Clean and Jerk 

3x2 170

Pull from lowest pin

225x3

315x3

365x3

RDL

3x5 225

Felt like crap, no energy but I made my lifts

11/23/12

Upper Deload
9 reps
2,2,2,3

Standing Dbell press
2x15

Face Pulls
2x10

empty barbell curls
100 reps

Core Circuit
toe touches x20
flutter kicks x20
russian twists x20

11/20/12

DELOAD
DB Squat Jump
2x6 10lbs

Box Squat
225x5
275x5

Back extension
2x10 BW

Seated Med Ball Twists
2x10

22 mins walking on treader

11/16/12

DELOAD
Bench
135x5
155x5

Big Superset
Pec Deck
2x15

Seated Row
2x15

Dbell Shrug
2x10



Circuit 1x8

Deadlift
bent row
hand snatch
back squat
Good morning

11/14/12

Test Day

New Power Clean PR
240 after 4 tries

11/13/12

Pullups
16 reps
3,3,2,3,3,2

1a)pulldowns
2 x max reps 105x18 120x15

2a)standing dbell military press
30x20
35x15

face pulls
4x10

run the rack curls
40x8
35x8
30x8
25x8
20x8

Core Circuit x2
sprintersx20
v ups x15
toe tocuhesx20
hip raisesx15

11/7/12

complex

hang clean below knee
170 3x5

clean and jerk
180 3x3

clean pull below knee
315x5
335x5
355x5

front squat
135x5
155x5
175x5

11/6/12

Bench
200x5
215x3
240x8

pec deck 100x20
115x15

Standing 1 arm cable rows
4x8

rear delt pec deck
3x10

11-2-12

Clean Complex

Clean & Jerk
190 3x2

power clean
205 3x1

Clean pull from floor
315x3
335x2
355x2

front squat
135x3
155x3
175x3

Complex
65 lbs x 6 reps
upright row
power snatch
squat to push press
good morning
bent row

10/31/12

Pullups
15 total

1a)pulldowns
2xmax 90x16 105x15

1b)standing dbell press
2xmax 30x20 35x15

2)pec deck rear delts
4x10 70 75 80 85

3) run the rack dbell curls
30x8 25x8 20x8 15x8 10x8

Core circuit x2
sprinter situpsx20
v ups x10
toe touches x10
hip raisesx15

10/30/12

Hang clean below knee
145 3x5

clean and jerk
150 3x3

clean pull
315 3x5

rack jerk
135x3
145x3
155x3

10/24/12

Bench
195x6
210x4
225x8

Pec Deck
85x20
100x15

1a) 1 arm standing cable rows
4x10 60, 70, 80, 80

1b) rope pushdowns
4x10 60,70,80,80

2a) face pulls
3x10 70,80,80

2b) incline reverse flyes pinkies up
3x12 5lb

treader sprints
10secs on 20 secs off x 10 sets on incline

10/22-12

Birthday Workout
Power Clean from below knee
205 3x2

Clean and Jerk below knee
190 3x1

Clean pull from floor
355 3x2x2
375 3x1

Back squat
275x3
315x3
335x3

10/17/12

Pullups
13 reps

1a lat pull downs 2xamrap
90x20
105x15
2a standing dbell military 2xamrap
25x20
30x15

1b rolling tricep extensions 5x8
35x4
40x1
2b hammer curls 5x8
25x4
30x1

core circuit x2
toe touches x20
flutter kicks x40
russian twistsx20

Timed pushups
10,9,8,7,6,5,4,3,2,1
3:04

10/16/12

Powe Clean
160 3x3

Clean and Jerk
155 3x2

Clean pull from floor
315x3
325x3
335x3

RDL
225x5
245x5
265x5

Arc Trainer Intervals
10 secs on 20 secs off 12 sets

10/13/12

bench
185x7
200x5
215x5

pec deck
80x20
90x15

1a seated row
135 4x12

1b pushdowns
50 4x12

2a face pulls
70 30x12

2b dbell standing laterals
12.5 3x12

Complex
Bar 3 sets x 10
deadlift
bent row
hang clean
shoulder press
back squat

10-12-12

Clean from high box
3x3 190

clean and jerk
3x2 180

Clean pull from floor
3x3 315

behind the neck press
3x3 135 140 145

10/10/12

Pullups
12 reps total

1a Lat pulldowns 2xamrap
80x15
90x15

2a standing dbell military 2xamrap
20x20
25x15

1b rolling tricep extensions 4x8
30

2b hammer curls 4x8
25

Ab circuit 2 x
toe touchesx10
flutter kicksx30 total
russian twistsx30 total

Pushup ladder timed
10,9,8,7,6,5,4,3,2,1 4:00

Bike Intervals
10 secs on 20 secs off for 10 sets

10/6/12

Clean complex

Hang Clean
135x5
155x5
170x5

Clean & jerk
135x3
155x3
175x3

Clean pull below knee
225x5
315x5
335x5

rack jerks
135x5
140x5
155x5

10/3/12

Bench
180x8
195x6
205x4

Pec Dec
70x25
85x20

a) seated row 4x15 120
b)straight bar pushdown 4x15 40

a)face pulls 3x15 40
b)dumbell lateral raise 3x15 10

complex just the bar 2x10
deadlift
bent row
hang clean
behind the neck press
back squat

10/2/12

Clean Complex
Mid shin to above knee x6
mid shin to clean pull x6
power clean x6
clean & jerk x6

Power clean 3x2
65
95
135

Clean and jerk 3x1
155
185
210 new PR

Clean Pull 3x3
225
275
315

Back Squats 3x3
225
275
315

9/26

High Hang Cleans
3x3 95

Cleans From Blocks
165x3x3

Clean Pull From mid shin
225x3x3

Clean from mid shin
225 NEW PR!!!!!

9/19

Snatch from hang
125 for 7 sets of 2

pullups
15 reps

Spread eagle situps
3x5

9/18/12

Cleans
165 for 6 sets of 3

front squats
185x3
205x3
225x3

GM's
135x5
185x5
205x5

tabata Kb swings
35lb kbell

9/14/12

Snatch
105x3 for 6 sets

Snatch Grip Deads w/pull
185x5
205x5
225x5
245x5
265x5

Back extensions
1x10
1x10 10lbs
1x10 15 lbs

Complex 3x5 65lbs 75 lbs 85lbs
Hang Clean High Pull
Military press
back squat
RDL
Bent Row

9/12/12

Hang Clean
5x5@145

Squat
225x3
275x3
315x3

RDL
135x8
155x8
175x8
195x8

9/7/12

Hang Snatch + OHS
85+3+3
125+1+3
130+1+2x3

Front Squat + Jerk
110+3+1x2
150+3+1
160+1+1
170+2+1

3 sets of 5 pullups

Tabata Battle Ropes

9/5/12

Snatch
125x1x2
130x1x2
140x1x2

Snatch deadlift
155x2
175x2

Push press
150x5
150x4
150x3
150x2
150x1

Complex
55lbs 3 sets of 5
clean grip muscle snatch
push press
squat
reverse lunge
RDL
Bent Row

9/4/12

hang clean
165x2x2
175x2
185x2

clean pulls
205x2
215x2

front squat
165x2
175x2
185x2

gm
185x5
195x5
205x5

abs
50 reps

9/3/12

Bench w/fat grips
up to 255x3

face pulls
4x10

dbell bench
45x10
55x10
65x10
70x10

hammer row
4x12

Curls
4x12

Elliptical intervals
12 mins
30 secs on 1:00 off

8/28/12

Hang Cleans
Up to 205x1 New PR!!!

Rack Jerks
150x3x3

GM's
135x5
155x5
185x5
205x5
225x5

Tabata Run

1:00 Battle ropes

8/25/12 Training

a1)Bench w/fat grips
up to 275x1

a2) face pulls
4x12

b1) dbell bench
40x12 w/fg
50x12w/fg
60x12
70x12

b2)seated row
150x10x2
165x10x2

c) curls
4 sets of 12

abs
2 sets of 10

8/21/12

Box Jumps
3 sets of 5

Deadlift from floor
up to 500x1

Single Leg Split Squats with foot elevated
45x6
55x6
65x6
85x6

Intervals on Elliptical
15 secs on 45 secs  off total of 6 sets

8/17/12

First Day back since that awful Spartan Race

Bench with Fat Grips
1a Worked up to 260x3

1b Face Pulls
4x12

2a Seated Row
2x12x135
2x10x150

2b hammer strength bench
1x45x12
1x70x10
2x75x8

3 Curls
3x12

8/7/12

1. cleans: work up to 70%(140) x 3 x 2, 75%(150)x3x3

2. pj_+jerk off rack: work up to 80%(160)x2x2, 85%(170)x2x3

3. clean pulls: 100%(200)x 3, 110%(220) x 3 x 3

4. good mornings: 3x5 135 185 200

5. abs: 4x10

8/3 & 8/4

8/3
10 Rounds
3 hang snatches 40kg
3 bench jumps
25 jump ropes

8/4
32 mins walk outside

8-1-2012

Bench
95x5
145x5
185x5
225x5
245x5

Pullups
11 reps

Curls w/fatgrips
20x10
25x10
30x9

1 arm kbell swings
50 each arm 35lb kbell

7/31/12

Hang cleans
160x3
170x2x3

Rack Jerk
160x2x2
170x2x3

GM
170x5
185x5
205x5
225x5
235x5

7/28/2012

Squat
up to
335x3

Clean Pulls
200x3x2
210x2

Weighted Situps
1x15

7/24/12

Cleans from floor
160x3x2
170x3x2

Rack Jerks
160x3x3
170x3x3

GM's
200x5x3

Weighted Situps
1x10
1x15

7/21/12

High Hang Clean And Jerk
Up to 200x1

Pullups
3,2

RDL
135x10
155x10
175x10

7/17/2012 Workout

Hang Snatch
Worked up to 150x1

Front Squat
135x1
155x1
175x1
185x1
205x2

Arc Trainer
1000m

7/13/2012 workout

DE Cleans
85x1x6

Squats ATG
135x3
185x3
225x3
275x3
315x3

Gm's
135x50

7/11/2012 workout

Run 6:00 of 100m sprints on 0:30, rest 3:00
, 4:00 of 100m sprints on 0:30, rest 2:00, 
2:00 of 100m sprints on 0:30

7/10/12 Workout

1.      3 pos cleans: one from high hang, 1 from mid thigh, 1 from floor. this ='s 3 reps. 
work up to 75%(120)x3x2, 80%(130)x3x3

2. rack jerks behind neck: work up to 75%(115)x3, 80%(120)x3

3. sit ups: 100


10 mins treader 6% inbcline 

Workout 7/7/12

running 4 sets
5:00 walk
:30secs
45 sec walk
45 secs run
1:00 walk
1:00 run
1:30 walk
6:30 walk

2 miles

7/6/12

FRAN
21-15-9
Thrusters/BW Rows

Thrusters
21w/bar
15w/65
9w/85

7/3/12 Training

Power Cleans

120x1x12
125x1x2
130x1x4

Rack Jerks
125x3x3
130x3x3

20 mins treader 2.8mph 6%

6/27/12 workout

face pulls @ tricep pushdown
3 sets of 10

cable curls
3 sets of 8

reverse pec deck
3 sets of 12

arc trainer
400m
20 bosu ball sit ups

300m
15 bosu ball situps

200m
10 bosu ball situps

100m
5 bosu ball situps

6/26/12 training

Rulk 1.5 miles

10 mins of hitting heavy bag

6/20/12 Training

Military Press
95x3
105x3
115x3 sets of 8

Pullups
3
3
4
4
4

20 mins treader

6/19/12 Training

Cleans
115x5
130x3
140x1

Front Squat using clean grip
225x1
205x2
190x2x2

Abs
4 sets of 10

6/15/12 Workout

Treader Sprints
6.0 @ 9% x2
6.2 @10%x2
6.4 @11%x3

35lb Kbell swings with mini band
4x12
 1 arm kbell swings
1x11 each arm
1x10 each arm
kbell snatch
1x5 each arm

6/13/12 training

Cleans
120x3
130x3
135x3

Military
105x5x8

pullups
5 sets of 3

6/12/12 training

Dead
285x5x8

Back squat
135x5
185x5
225x5

6/9/12 Training

Bench
190 for 5 sets of 8

TRX BW Rows
5x5

22 Mins treader

6/6/12 training

Cleans
115x5
120x5
130x5

Squat
245 5x8

22 mins treader

6/5/12 training

Farmers Walk
20 yds down and back

tire flips
8 flips

Prowler Run
20 yds down and back

2 sets for me

6/2/12 training

Bench deload
115x5
140x5
175x5

Deadlift deload
170x5
205x5
245x5

Seated Row
2x5

5/30/12 workout

Deload
cleans
60x5
70x5
85x5

Squat
140x5
175x5
210x5

Decline 1 arm situps
1x10x10lbs
1x10x12.5lbs

Sprints
7.0 @10% x2
7.0 @11%x2

5/29/12 workout

Deload
Military
60x5
70x5
85x5

Pullups
2x2

Dips
2x5

Treader
22 mins

5/22/12 workout

Deadlift
205x5
245x3
285x1
305xamap 12 reps

Rdl
160x5
175x5
205x5
230x5
250x5

Leg press
200x10
490x10
600x10
690x10
800x10

Decline situps
4x8

Sprints 15 secs
6.0x3@8% 9% 10%
6.4x3@11% 12% 13%

Stats

Weight 249.6
BF per Omron BFanalyzer 25.8
2 lbs down and 1/2 percent BF down

5/19/12 workout

Bench
145x5
175x3
200x1
210xamap 16 reps

Bent row
160x5
165x5
175x5
180x5
185x5

Curls hammer machine
30x10
35x10
40x10
45x10
50x10

22 mins treader

5/16/2012

Cleans
105x5
120x3
135x1

Squats
175x5
210x3
245x1
265x10

Abs
Kte
1x5
Straight arm dbell decline situp
5lbs 1x5 each side
1x4 each side

Sprints
6.4@9%
6.4@9%
6.6@10%x2
6.6@11%x2

5/15/2012

Military
70x5
85x3
100x1
105xamap 15 reps

135x1
140x1
150x3

Pullups
5x4

Dips
6,7,8,9,10

Side delt raises
10lbsx10
15lbsx10

5/12/2012

deadlift
225x5
255x5
275x3x10

Leg press supersetted with RDL
200X10
400X10
600X10
690X10
790X10

RDL
155X5
185X5
205X5
225X5
245X5

SPRINTS al for 15 sec
6.4 @ 10% x2
6.4@11% x2
6.4@12% x2

Ab machine
40x2x8

5/10/12 workout

Bench
155x5
175x5
190x3x10 last set 12

Ne

Bent row
155x5
165x5
170x5
175x5
180x5

Hammer mts curl
25x10
30x10
35x10
40x10
45x10

17 mins treader

Cracked the 250 barrier today

5/9/12 workout

Hang clean
100x3
115x2
130x3

Squats
190x5
220x5
240x3x10

Abs decline
4x10

Treader sprints
6.0 @ 7%
6.0@8%
6.0@9%
6.4@10%
6.4@11%
6.4@12%

Eating Fat to Lose Fat?

http://healthymindfitbody.com/2011/07/17/eat-fat-to-burn-fat/

Eat fat to burn fat?

July 17, 2011 by Kevin  
Filed under Blog

Leave a comment

Is it possible to eat fat to burn fat?
One of the hardest things for people to get over when it comes to eating a truly healthy diet is that dietary fat is an essential part of eating fat for fitness and weight loss. One of the reasons for this is that the word “fat” just has a bad connotation, and is still connected to body fat. And, I often hear people say that fat has more calories per gram than protein or carbohydrate.
Let’s start with this surprising fact: studies have shown that people eating a diet high in fat will generally lose more body fat and at a faster rate than someone who eats a high carbohydrate, low fat diet.
This is contrary to what we have been taught, and contrary to what the government and other agencies keep telling us. However, it’s true: eating fat does not cause fat gain, and it is quite the opposite that is true!
So how is this true?
Well, it’s all about signals. Eating enough fat in your meals communicates a signal to your brain that you are full, and it’s time to stop eating. Carbohydrates for the most part do not have this same effect, although carbs with fiber will do this (however, there are other problems there that I’ll get into another time!). High glycemic carbs like sugar have the reverse effect, and will actually stimulate hunger!
Here are a few examples of fats that will help you to burn fat on your body:
-Coconut oil
-Avocados
-Almonds
-Walnuts
-Olives
-Animal fat
These fats take longer for your body to burn than carbs. This is where satiety comes in, as well as maintaining high energy levels throughout the day. Eating fats like these will also allow you to get away from the idea that you need “will power” to lose or burn fat, or that you need to spend a lot more time exercising.
It’s also important to mention the insulin factor. High levels of insulin mean more storage of body fat. Carbohydrates generally have your body producing the most insulin to digest. On the other end of that scale, omega-3 fats such as from fish actually help lower your insulin levels.
And, finally and maybe most importantly, fats taste good! (yeah probably didn’t have to tell you this!). You can have your fat and eat it too, despite the common misnomer that if it tastes good, it’s probably bad.
Focus on replacing most of your carbohydrates with healthy fats, and you will be on your way to a fit body!

5/7/12 Stats

Weight 251.0
BF 26.3% according to omron BF analyzer
Made it through the first 7 days of low carbs with little to no cravings.
Was told by my mentor that I need to up my fat and lower carbs even more
The rest to follow...

5/4/10 workout

Shoulder press
80x5
90x5
95x3x10

Pullups
3
3
4
4
4

Dips
6
7
8
9
10

17 mins treader

Red Hulk has asthma!

5/2/12 workout

Deadlift
245x5x10

Leg press
200x10
400x10
600x10
650x10
700x10
Ss wit Rdl
135x5
185x5
205x5
225x5
235x5

Ab machine
4x8

Sprints on treader
5.6mph @ 7%
6.0 @ 8
6.4@9
6.8@10
7.2@11

Life Changer

From one of my favorite strength coaches Jim Smith of Diesel Crew

im Smith, The Life Changer
The fitness industry is very unique. It has a staggering failure rate, yet still grosses billions of dollars per year. So why aren't people reaching their goals when they are clearly spending their hard-earned money to support every new fitness fad that hits the market? Achieving your fitness goals and the getting the body you want doesn't have anything to do with the latest fancy gadgets or today's most popular workout routine - it all depends on YOU. Our daily lives are filled with negativity from going to a job we don't like, allowing negative people into our circle of friends and from trying to escape our past. These roadblocks and self-imposed self-doubt can many times prevent us from achieving any goal we set for ourselves in and out of the gym – and from living the life of our dreams.
If you ever want to achieve great things in your life, you must first start with belief in yourself. This small spark can turn into a raging fire that can burn down the bridges to your past and help you eliminate the obstacles that you face every day. Once you have this belief, you will become unstoppable if you also take action. Focus on small progress every day and live every moment - and don't fear failure. You don't have to be perfect, just persistent. Realize that every second that you are not taking action is another day living the life you so desperately want to change.


Read more: http://www.livestrong.com/blog/11-ways-to-achieve-a-healthier-life#ixzz1tjORYkvB

Tuesday 5/1 workout

Bench 170x5x10

Bent row
135x5
145x5
155x5
165x5
175x8

Hammer strength curl machine
20x10
30x10
35x10
40x10
45x7

15 mins treader

Turkey burgers

Turkey burgers are yummy..and have a ton of protein.  I have an upper body lifting session tonight.

Got It

Well I got to 250 grams of protein today and my carbs were exactly 50 grams.  Total Calories just under 2000.  Energy level is pretty good considering I am on my 12th hour of work.  Tomorrow I have an upper body training session, bench, rows, and curls. 

Starting Off

Started my 10 day KETO indoctrination with a goal of 250 grams of protein and under 50 grams of net carbs.  So far at noon I am at 79 grams of protein.  I feel like I should be at 100 by now but it's a learning process. 

Stats to start

4/29/2012
Weight 258
BF% according to Omron BF analyzer 27.5
Age 36
Best Lifts
Bench 345
Squat 460
Deadlift 545 NH state record
Clean 225

The Den of Mediocrity

The Den of Mediocrity:  this is what I call my gym.  It's a place where people go and they do something, say they did it and move on.  Everyone looks the same day after day, month after month, year after year.  They talk down the people that train hard and are content with saying that they exercised. 

I'm not going to say that I feel like I am destined to do great things I'm just sick and tired of being mediocre I want to do something awesome.  I'm going to use this space to document my change from a stronger than normal cubicle dweller, to a stronger than normal, cubicle dwelling, jacked mofo.