TM’s Workout Log

Starting on July 14th, I have been going again. I was out for about a month with Bronchitis. I am starting things up with Rippetoe style workouts. They are simple and hit everything. Today is Rows or Deadlift, Military, Bar Dips, Situps. Yesterday I got 30 miles in on the bike between commuting and our work sanctioned ride.
My goal is to shed some bf in the next 12 weeks. I plan on hitting 8%.

Well, I did the Crossfit workout from the other day. 5 rounds of it in 20 mins.    

65 lb. Squat Thrust x 10 reps x 5 rds.   

Hammer Pullups 6 reps x 5 rds.   

Damn. Talk about sweating bullets. One thing is for sure, these Crossfit workouts combined with my bicycle commuting, I am shredding weight quickly. 10 lbs. gone now since starting my cut phase just a month ago. I feel like I need to work on my strength a bit so I am going to do Starting Strength for a couple weeks.

I will be starting the 1st week out with cardio in the am and weights in the afternoon. 2nd week I will move to weights and cardio in the am. My goal is to hit 8% bf in 12 -14 weeks.

I will start by using Team Scivations CHA diet. I am making one modification: Protein/Carb (BFL) pancakes for breakfast. I’ve had oatmeal for breakfast for the last 4 years, I see not reason enough to remove oats completely from my diet. They have too many health benefits.

I’m happy about that. My lower back has been tight lately, not sure what from. I feel like I could probably squat more if it wasn’t for the lower back issue. Still a solid day. Felt low stamina from affect of allergies.

Full Squat:  light warm up sets then…   

3 x 225

2 x 255 

1 x 275  

3 x 295 ::PB::

Well, today was one of those days where I wanted to sit on the couch. Luckily I booted my a$$ out of the house and got to the gym. 45 mins bicycle, commute to gym and back.   

Full Squat:  4 warm up sets then…   

3 x 225 x 8 sets   

4 x 275 x 1 set   

3 x 225 x 1 set   

I wasn’t sure where to start so I used 225. I may bump it up to 245 next week as 225 was a bit light.   

Hammer Chinups:   

8 x bdy x 1 set   

6 x bdy x 2 sets   

Simple but Solid.    

I’m liking this program so far. I can really slam on the big 3 knowing that I don’t have anything afterwards to worry about. Then on the assist days I can really “play” around with all the other lifts. It almost feels like recess compared to the big lift days. ha haa

Chile trip was productive work wise but it was no vacation. Anyways, I am ready to get back to work. Tomorrow I start my cut phase once and for all. Time to shed some fat.

I started taking the Uni-Liver tabs yesterday. I read somewhere to chew them up for better digestion and less of the paint peeling gas. One thing I have noticed is my stomach is just churning taking this stuff. Does this go away after awhile? Did you notice this MassMan?

Anyway, I am going to the store today to buy a bunch of chicken, Peanut Butter and Green Veggies. That will be my diet most of the time. The thought on this cut is too get the body to burn the fat (pb, almonds etc.) for energy, rather than the starchy carbs as before. It worked before. Although I got sick of eating green beans so I’m going to try and get a bunch of asparagus in the diet. Also, I’m going to clear some area in our backyard to grow our own little veggie garden.

I have 3 days now on Amoxicillin for the damn Sinus Infection. Hopefully it will be completely gone here soon. I didn’t realize how much this has been affecting my energy lately. The whole time I was thinking it was allergies.

Here are my supps that I will be using:
ANIMAL PAK - Need I say more??
ANIMAL FLEX - Joints of course.
FISH OIL CAPS - Extra healthy fat source.
EXTEND (lemon flavor) - I don’t like lemon flavor at all, by the way. Next time I will get apple again. 2 scoops each workout. Should be 4 but it is just too damn sweet for me.
VASOCHARGE - 2 scoops per workout. I have never used this supp. I am curious to see how good it is. Supposed to give some great pumps.
UNILIVER - Old School here. Not sure how many of these I will take. I may start with 1 tab per meal and increase it every week due to the gas and it turning my stomach.
WHEY ISOLATE - 1 tbsp w/egg whites to add flavor.
EGG WHITE POWDER - 30 grams twice a day.
GREEN TEA CAPS - 2 in am and 2 pre-workout. Great for energy and fat burning.

Alright, time to close this novel up. Talk to ya’s soon.

Easy light workout yesterday. I was still fatigued from traveling but wanted to get in the gym and do something rather than nothing. I plan to be fully recovered within the next few days. Getting my regular 1 gallon of water, Animal Pak and good healthy food back into the system will do wonders. I was in Chile for over a week driving around the country side. I figure we averaged around 300 miles a day. Not conducive to healthy eating or drinking water. If I would have drank my gal of water, we would have been pulling to the side of the road every 30 mins. =)

Anyway, great to be back in the good ol’ U S of A.

Yesterday’s workout:

Full Squat:

3×5x185

Bench:

1×5x185

Bar Dips:

1×10xbdy

Pullups:

1×6xbdy

Today I plan to go in and do 30-60 mins of low impact cardio and a few sets each of Pullups and Bar Dips.

Seems  allergies  have really started hammering my energy level. Wow. It is amazing how much of an effect they have. I got through about HALF of an EASY workout and I was wiped out. I was thinking of waiting until I returned from Chile to start taking the Animal Pak but I am going to start tomorrow morning. I am hoping with 10 days of taking them in Chile, my immune system will be built up and strong by the time I return to dry ass Idaho! Hopefully then the allergies won’t hit me. Come on PAK, let’s see what you got! Let’s see what all this hype is! Am I asking too much of the PAK??  =)

Anyway, like I said, my workout was planned to be easy today but I didn’t think it would waste me. Well, allergies are allergies and I have to accept it and move on.

Bench Press, warmups then:
135 x 20 x 2

Full Squat, warm ups then:
135 x 20 x 1
135 x 15 x 1
- someone pointed out that I was leaning foward a bit so I am going to work on that during squats.

Dead Lift:
135 x 10

Pullups:
8 reps.

Quick easy workout.

Yeah, my 7 year old and I got to meet Jay Cutler, that was pretty cool. Dude is HUGE. He’s very down to earth too which I thought was cool, didn’t act like he was all that…you know?

Missed a couple of workout posts lately.

Yesterday I did a quick upperbody circuit workout Chad Waterbury style.

Pullups:
bdy x 3 x 8
10# DB x 1 x 6

Bar Dips:
bdy x 2 x 10
25# x 1 x 8
bdy x 3 x 10

DB Military Press:
45 x 10 x 4

DB Erector ext.:
15 x 10 x 4

Today:

Full Squat
4 warmup sets then…
225 x 3 x 10
- went lighter today as my lower back is still bugging me from Power Cleans over a week ago.

Hyper Extensions:
bdy x 3 x 20

As simple as it looks, this was a very intense and taxing workouts. How can you ever go wrong with 10 work sets of Squats though right??

Along with meeting the beast Jay Cutler at the BB.com Expo here in Boise last night I got a bunch of samples but by the time I got to the Animal table they were all out! Grr. Those are the ones I wanted the most, oh well.

Worked out yesterday but it was nothing spectacular.

Here is a cool quote I found on Test Nation, wanted to post to remember for future:

Never again clutter your days or nights with so many menial and unimportant things that you have no time to accept a real challenge when it comes along. This applies to play as well as work. A day merely survived is no cause for celebration. You are not here to fritter away your precious hours when you have the ability to accomplish so much by making a slight change in your routine. No more busy work. No more hiding from success. Leave time, leave space, to grow. Now. Now! Not tomorrow!—Og Mandino