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
Wednesday, May 30, 2012
5/30/12 workout
Tuesday, May 29, 2012
Tuesday, May 22, 2012
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%
Sunday, May 20, 2012
Saturday, May 19, 2012
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
Wednesday, May 16, 2012
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
Tuesday, May 15, 2012
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
Saturday, May 12, 2012
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
Thursday, May 10, 2012
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
Wednesday, May 9, 2012
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%
Monday, May 7, 2012
Eating Fat to Lose Fat?
http://healthymindfitbody.com/2011/07/17/eat-fat-to-burn-fat/
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!
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...
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...
Friday, May 4, 2012
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!
Wednesday, May 2, 2012
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
Tuesday, May 1, 2012
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.
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