Squat/ Jump Rope x 50 skips

Sumo DL’s/Jump Rope x 50 skips

* 1st rd. 10 reps ea./ 2nd rd. 8 reps ea./ 3rd 6 reps ea./ 4th 4 reps ea./ 5th 2 reps ea.*

- going up in weight ea. round

15 days down 15 to go – It’s all down hill from here.

So far I have managed to be 100% on my diet (thanks to my re-feeds and cheat days) and 100% on my fitness. However, my fitness seems to have taken a slight step down since Thursday or Friday of last week. Remember Thursday when I took I little fall on the platform on my last set of snatches (I’m a complete fool), then on Friday I didn’t have a great day under the iron either. I did come back on Saturday with a pretty strong workout though.

Today I had scheduled to do my Cleans. And they were to be heavy as I was scheduled for a set of 5 at 75%, a set of 3 at 85%, then a set of 1 (really as many as possible) at 95%. As you could imagine I was psyching myself up since last night.

As I was warming up I felt a slight twinge in my right hip flexor (not good). Of course I ignored it and was determined to hit some serious weight in my cleans. However during my first set I just couldn’t get under the weight comfortably, so I axed my cleans for the day. I was actually supposed to squat so I guess you can say I completely changed my entire workout

here it is raw and uncut;

I think i did 5 or 6 total rounds of the above and worked up a descent sweat so the day wasn’t a total loss. I’ll see how my leg feels tomorrow and throughout the week and hopefully be able to hit my Olympic lifts at the weights I have scheduled. This will determine if I compete or not on the 2oth  of this month…

Nutrition today went as follows;

7:30am – A few turkey meat balls

10:30am – a few more turkey meat balls

12:45 pm – Ascential Protein shake (20grams protein)

1:30pm – workout

2:20pm – Ascential Recovery shake

6:30pm – The rest of my turkey meatball (to finish off my 20 oz of meat for the day)

Well, that’s all I got for today see ya tomorrow

lata

JZ

A) Incline Db Press/Chinup @ 40/ 20 time interval ( 10 mins)

B) KB DL->HP @ 10-12

 run 100 yds

Facepull @ 20

run 100 yds

Plank->Pushup x 10

run 100 yds

x 3 rounds

2 weeks have gone by – I thought it would have seemed like it took forever, but time has literally moved like the speed of light!

Overall, I feel great and feel like I have really made some aesthetic changes in a very short period of time. I also feel great doing some form of activity everyday!

Anyway, today is Sunday and I’m recovering from a huge carb hangover from last nights “carb fest”.

Back to my “Rapid Fat Loss Diet” regimen today and for breakfast I just had a yummy egg white omelette.

I planned on doing my Bikram yoga this morning but I woke up a bit late and wouldn’t have made it in time. So instead what I’ll do is either get there later today for the 4pm class or go to “fat camp” with Sam.

‘Til’ tomorrow

lata

JZ

Today is my wife’s baby shower and ironically my Cheat day!

I just dropped her off  and came to the gym. Her shower is at a Italian place and I made specific instructions to have 2 plates of food to bring home for me along with some cake

So as I mentioned yesterday, I am making sure to hit a nice kick butt work out…

I forgot my video camera for video proof today but her is what I’m about to tackle;

20 minute Tabata’s – 4 circuits of 20s work to 10s rest x 8 rounds with 60s rest.

circuit 1

Lunge circuit;

Alt. Lunge

45 degree split squat

Lateral Lunge => crossover lunge

Rotation squat

SL RDL

Circuit 2

MB Circuit;

MB Chest press

Rotation throw

Side throw

rev toss

MB Slam

Circuit 3

Sledge hammer smashes onto tire / burpee

Circuit 4

KB snatches

—-

then I finished up with a 20 minute interval on the treadmill

after I finish this I’m off to pick up my wife, see some family, load up the truck with gifts, then head home and feast on my 2 plates of “fine italian dining”

my first day where my workout really suffered…

I hit the gym earlier than normal this morning and had a pretty heavy day of squats and bench presses lined up followed by a nice sprint interval on the treadmill.

Sounds good right?

Well, as I was warming up I felt a bit tired and weak but I said to myself “once I get going I’ll be fine. After all since I started my 30 day’s of fitness I’ve had nothing but good workouts.

After I stretched I set up the bench and the squat rack as I superset these to kick up the intensity of my workout a bit and to save some time. Once things were set up and I did my first couple warmup sets, I knew I had nothing in the tank…

even doing 135 felt like 300 for my bench and 225 felt like 400 in my squat!

Normally when you feel this way I usually recommend to shut it down or at least not go as heavy as planned, but I pushed on and went ahead and set my first planned weight up anyway…

Today was a 3 sets of 3 day for each lift with the last set really being a “go to failure” set, going from 70%, 80%, 90% of my 1 rep maxes.

Here is a break down of what I did;

Squat;

255 x 3

295 x 3

330 x 3

Bench;

215 x 3

245 x 3

275 x3

I somehow managed to get 3 reps for each of my 3 sets on both lifts. I guess with the way I felt it was a success, at least I didn’t fall under 3 reps in any of my sets – especially the last set.

I usually try to get a minimum of 6 reps on my 3 rep week for my “go to failure set” – but I just didn’ have it

It’s all good though, I’ll get it next week

As for my nutrition – it was another successful day. I had the usual;

7:30am: Protein pudding – I nearly gagged but I got it down  (err) – it wasn’t made with enough water i guess

11:00am – 50 gram protein shake

1:30pm – chicken salad

6:30 pm – Outback (YIPPIEEE) Chicken on the Barbie with veggies

Now as I finish writing this I’m heading to the freezer for my “Healthy Choice ice-cream bar”.

Now you know what tomorrow is Right?

CHEAT DAY!

I truly psyched for this one -

It’s Sam’s Baby shower and it’s at a fine Italian place and I got myself a plate (or 2) coming home for me – YUMMY!!!

this time I may over do it with my cheat a little, but I will be hitting the gym extra hard beforehand just to help fight off my carb fest that will take place later tomorrow night!

lata

JZ

The people that see me on a everyday basis know that recently I’ve been battling a nagging injury. About 2 yrs ago I had an MRI done showing a herniated disk in my lumbar spine( low back). Here I’ve found some information on it…

    What happens with a ‘herniated disc’?
As the spinal disc becomes less elastic, it can rupture. When the disc ruptures, a portion of the spinal disc pushes outside its normal boundary–this is called a herniated disc. When a herniated disc bulges out from between the vertebrae, the spinal nerves and spinal cord can become pinched. There is normally a little extra space around the spinal cord and spinal nerves, but if enough of the herniated disc is pushed out of place, then these structures may be compressed.

As of recent I kept it at bay with paying close attention to my warmup protocols and truly learning to listen to my body. Today is about 4 wks that I’vebeen hobbling around trying to conduct my daily routine of work,school,etc.Everyday getting closer to feeling a bit better.At this point anti- inflamatories aren’t needed anymore but still a bit of discomfort when just walking.What’s more, I’m cool with that. Before I might be panicked, worried how I would be seen by my co workers and clients. What I know now is that I work hard. My body is a reflection of how hard I work, but my body is also a reflection of what I work for. I work for strength. I work for health. I work for stability. I work for longevity. Appearance? Of course I care about it. Everyone does, but it’s not my priority.

The quote above truly shows how I feel when it comes to this.” FALL SEVEN TIMES, STAND UP EIGHT”. Anyone thatsfaced any adversity in there life knows what I mean. Any true weightlifter knows that injuries are going to happen when pushing your body above and beyond its threshold time and time out.

Sumo DL’s x10

Lat Lunge x 10 ea.

Step ups (high box) x 10 ea.

heel taps x 20

do this for 3 rds..followed up with some wicked ab work on our 30/30 format

 5 excer. for 30 ” on”

Ab wheel/Kb Bicycle/MB Twist/Stick Crunch/pb pushaway

and for the “off” time frame do all diff. plank variations

knock yourself out and have some fun… be tuned in tomorrows workout

Nutrition wise I ran into a little trouble in the late afternoon as I was not prepared and almost made a huge “BAD CHOICE” !

See, I was busy running around with a dentist appointment then I was moving furniture around and running a few errands and I didn’t have any food prepped with me or waiting for me at home.

Usually when this happens I end up saying “Screw It” and eat bufalo wings or something. But NOT Today – Instead I had a 40 gram Ascential Protein Shake

then a healthy choice ice-cream bar when I got home (I’m telling you – these things are great)

So, I dodged a bullet today and I guess you can say I’m proud of myself

Now for my workout today…

today was a rough one too. I was short on time and I kept getting interrupted while I was training. And as you will see in the video below, I had a “NICE” Youtube moment – haha

Today was snatches followed by some snatch pulls, then I was gonna finish up with some kettlebell snatches for high rep cardio work (they never happened).

Here’s how it went down;

Short warmup (my first mistake)

Snatch 3×3

145 / 170 / 190 as you’ll see my last set was a bit rough, but I did come back to it and finally got a solid set of 3 at 190 (just didn’t catch it on video)

Snatch Pull 3 x 3

195 / 220 / 250

alright here’s the video of me making a fool of myself

watch the last set – I take a spill on the platform – haha

alright so the lift of me taking a spill got cut out – and everyone thinks I edited it out on purpose….

Here it is – check it out – hehe

1) 40/20 superset interval timeframe( 10 mins)

 Rolling tri->Pullover/Ab wheel

2)DB C/P x 5 ea side

KB DL->HP x15

Box Jump x20

Jump rope x 50 skips

* keypoint you go up on every rd. with the c/p  until you cant complete 5 reps on ea side*