Mike French’s BodyBlog

Alright, you might be thinking "Mike has gone off the deep end with the Title of this note!"
Maybe I have…LOL!

My Father said this to me a long time ago "Mike, make sure that when the check comes due, you can pay the Bill."

I wasn’t sure what he meant. I didn’t have much money at the time, I was a teenager, so I asked him what he meant.

He told me that he meant eventually the check comes due with what you want in life. You want to be in a position to be able to pay the bill and get what you want.

I have thought about this allot over the years and I finally get what my Dad was getting at.

In life we all have things that we want. If we don’t make the proper preparations to achieve those goals, we will fall short. It doesn’t matter if its Fitness or Business, we all must all put ourselves in a position to take full advantage of Life’s opportunities when they come our way.

Sometimes that window of opportunity is very small and short lived. Sometimes life is about timing. One of my favorite quotes is "The harder I work, the luckier I get!"

In Business you have to work hard and be smart. You can’t sit back and hope for success. You need to go out and make it happen! PAY THE BILL!

With Fitness we "pay the bill" every time we do a workout that challenges us and we end up pushing harder than we thought we could. That is PAYING THE BILL both Physically and Mentally. INSANITY anyone?

Will you be prepared to "Pay the Bill, when the check comes due?"

All my best,

Mike

There it sat in the middle of my kitchen. (Where I decided to workout today!) 62 pounds of cold, black, Iron.

The biggest Kettlebell I own. 62 pounds or 28 Kilograms. It sat there unflinching, daring me to lift it. Saying, "Alright French, do you have what it takes to complete your strength circuit with ME?" "I’m not the 53 pounder you know!"

Completing my strength circuit with my 62 pound Kettlebell is allot like being the base of a large mountain and knowing that I CANNOT stop until I reach the top. Its going to be tough, very tough. My will, my strength and my cardiovascular conditioning are all going to be taxed to the limit before its over.

There is no sense in delaying things. Its best to take it head on and fight the coming fight without fear, or hesitation. Its going to hurt, deal with it. Its going to be heavy, deal with it.

What is waiting on the other side of the workout is more strength, conditioning, and the sense of pride and accomplishment that comes with taking a brutal task head on and coming out on top.
Not just surviving the workout, but conquering it!

Here is what I did today with that 62 pounds of cold, heavy Kettlebell:

(I used my 62 pound KB as resistance for EVERYTHING!)

ROUND 1
1.)Chest ~1 Arm KB Press (10 reps)
2.)Back ~wide Grip Pull ups(15 reps)
3.)Shoulders ~1 Arm KB Press (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Squat (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)

ROUND 2
1.)Chest ~ Push up 40 reps
2.)Back ~ 1 Hand Alternating KB Swing (50 reps)
3.)Shoulders ~KB UprightRow (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Tactical Lunges (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)

ROUND 3
1.)Chest ~1 Arm KB Press (10 reps)
2.)Back ~ Chin ups (15 reps)
3.)Shoulders ~1 Arm KB Press (10 Reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Squat (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)

ROUND 4
1.)Chest ~ Push up 40 reps
2.)Back ~ 1 Hand KB Row (10 reps)
3.)Shoulders ~KB UprightRow (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Tactical Lunges (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)

ROUND 5
1.)Chest ~1 Arm KB Press (10 reps)
2.)Back ~ 2 Hand KB Swing (10 reps)
3.)Shoulders ~1 Arm KBPress (10 reps) (BRUTAL!)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Squat (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)

**There is no extra Tricep work because of all the intense pressing in the workout.**

My 62 will be sitting there in my closet, waiting until Friday when it challenges me again and says "Here we go again Mike, do you have what it takes?"

Meal 1 ~ 6 Eggs (6 Whites/1 Yolk)(Small amount of agave nectar on eggs)
2 Morning Star Veggie Sausages
Vitamins/Minerals

Meal 2 ~ 30 Raw Almonds

Meal 3 ~ ~ Chicken Scampi cooked in extra virgin olive oil served over whole grain pasta

Meal 4 ~ Protein Bar (20 grams protein/26 grams carbs)
Vitamins/Minerals

Meal 5 ~  ~ Chicken Scampi cooked in extra virgin olive oil served over whole grain pasta
Salad topped with Newman’s Own Light Basalmic Vinagrette dressing

Meal 6 ~ Whey Protein Drink ( 16oz Water, 2 scoops Whey Protein)

3/4 Gallon Water

(Coffee I use splenda)

Live Strong ~ Live Lean

Mike

Meal 1 ~ 6 Eggs (6 Whites/1 Yolk)(Small amount of agave nectar on eggs)
2 Morning Star Veggie Sausages
Oatmeal
Vitamins/Minerals

Meal 2 ~ 25 Raw Almonds
1 Medium banana

Meal 3 ~ 100% Whole Wheat Natural Peanut Butter & Sugar Free Jelly Sandwich
Multi Grain Sun Chips

Meal 4 ~ Protein Bar (20 grams protein/26 grams carbs)
Grapes
Vitamins/Minerals

**Beachbody Men’s Strength & Muscle Formula Creatine**

Meal 5 ~  Chicken Scampi cooked in extra virgin olive oil served over whole grain pasta
100% Whole Wheat Toast Garlic Bread

Meal 6 ~ Whey Protein Drink ( 8oz Water/8 oz Light Vanilla Soy Milk, 2 scoops Whey Protein)

3/4 Gallon Water

(Coffee I use splenda)

WORKOUT ~ Kettlebells, Max Pull Ups, weighted Calf Raises

Live Strong ~ Live Lean

Mike

Incredible workout today! Here is what I did:

1.) 200 2 Hand Swings with a 62 pound Kettlebell. ( I got 140 straight and then did, 40, and finished up with 20 reps)

2.) Full Get Ups with a 62 Pound KB. (2 sets of 3 reps each side) 

3.) Handstand Training (2 sets held for 30 seconds each)

4.) Weighted Calf Raises using my 62 pound KB (100 reps straight)

Simple, brutal, and effective!

Live Strong ~ Live Lean,

Mike

Clarity, like the fine edge of a newly sharpened blade. You have a plan, a goal, a schedule; you have your nutrition down to a point. Your workouts are intense, you suffer daily. You are making sure to get at least 7 hours of sleep every night to ensure adequate recovery from your brutal regimen. You are even doing your own version of "Doubles" whether its 20 minutes of HIIT, running, swimming or any other form of cardio three days a week to burn even more fat. You have a clear mental picture of what you want to accomplish during your round of the X, you have your "mind right". So what should you expect? I’ll give you some insight so there are no surprises.

DAY 1 - 30 (PHASE 1 - APPROXIMATELY)
1.) This is the adjustment period. Your body is getting into the schedule and tempo of your workouts. It is adjusting to your new nutrition habits. Expect some differences, perhaps not the drastic visual differences you crave but your clothes will become baggier.

2.) Stay the course during this period. I have had allot of people say to me "Something is not right, I’m not getting as lean as I should be."

This is normal; during Phase 1 you are priming the body and stoking your metabolic fire. **YOUR BODY DOES NOT SPOT REDUCE FAT! I REPEAT, YOUR BODY DOES NOT SPOT REDUCE FAT! **

Your body will take body fat off in "sheets". What I mean is that it will reduce your overall body fat evenly. Where we hold the largest amount of body fat largely depends on genetics and gender. Women tend to hold their body fat in their butt, leg, hip region. Men generally hold their body fat in their waistlines. This is what to watch for in this Phase: loosening of your clothes, stay off of the scale and above all, remain patient and continue to work hard.

DAYS 31-60 (PHASE 2 - APPROXIMATELY)

1.) This phase is where your body kicks into high gear. You are getting stronger and leaner. Expect dramatic results during this Phase as long as you remain disciplined and suffer daily.

2.) WHAT TO EXPECT: You will start to see that your outer extremities, (Forearms, calves, upper back, shoulders) generally where people hold the least amount of fat, will start to get leaner.

3.) Where you hold the most fat will improve but not to your impatient satisfaction. Why? Because as your body removes the fat in "sheets" naturally the leaner sections of your body will show definition the quickest.

4.) REMAIN PATIENT AND STAY THE COURSE!

DAYS 61 - 90 (PHASE 3 - APPROXIMATELY)

1.) This is the Phase to let it all hang out. It’s an all out assault on body fat. Your metabolism is in high gear, you have noticed a drastic improvement in definition throughout your entire body and your most stubborn pockets of fat are carving away.

2.) This is the time to do some extra workout sessions. Walk after dinner, take an extra bike ride. Skip rope, box, and do something extra to burn more calories and more fat.

3.) At the end of this Phase you want to be standing tall on Day 90, proudly take your after pictures and be able to say, "I worked as hard as I possibly could have during the past 90 days, I BROUGHT IT!"
So there it is, what to expect during a Phase of P90X. If anyone has any questions and would like to discuss some of the finer points of what I have described above, please don’t hesitate to ask.

Live Strong,

Mike

Meal 1 ~ 6 Eggs (6 Whites/1 Yolk)(Small amount of agave nectar on eggs)
2 Morning Star Veggie Sausages
Vitamins/Minerals

Meal 2 ~ Protein Bar (20 grams protein/26 grams carbs)

Meal 3 ~ South Beach Living Crispy Meal Bar (19 grams protein/17 grams carbs) (Traveling & running errands today)

**Beachbody Men’s Strength & Muscle Formula Creatine (Post workout)**

Meal 4 ~
Large mixed salad topped with Low Fat Basalmic Dressing
Lean Hamburger Patty on 100% Whole Wheat Roll
slice of low fat cheese
2 small pieces of Corn on the Cobb

Meal 5 ~ Whey Protein Drink ( 20oz Water, 2 scoops Whey Protein)
Vitamins/Minerals

1/2 Gallon Water

(Coffee I use splenda)

Strength & Muscle Evolution (2 Weeks ~ 12 May – 25 May 2008)
Day 1 ~ 12 May 2008 ~ Legs & Back
Day 2 ~ Interval X Plus/AB Ripper X
Day 3 ~ Chest/Shoulders/Triceps
Day 4 ~ TMT Cardio/Lower body/Abs/Yoga Flex
Day 5 ~ Kettlebells/Max Pull-ups/Squats/Calf Raises
Day 6 ~ Yoga X/ABS/CORE PLUS
Day 7 ~  Karno Day  ~ Run

**One Goal…Get Better EVERY Day!**

Mike

**I worked a 12 hour Midnight shift ending this morning. This Food accountabilty starts with my meal before sleep and then the rest of the day. The morning after my last midnight shift I sleep for roughly two hours and then I am up all day.**

Meal 1 ~ Whey Protein Drink ( 20oz Water, 2 scoops Whey Protein) (5 AM)

**2 1/2 hours of sleep**

Meal 2 ~ 4 Eggs (4 Whites/1 Yolk)(Small amount of agave nectar on eggs)(1:00 PM)
1 Slice of Whole Wheat Toast topped with natural Peanut butter
Vitamins/Minerals

Meal 3 ~ Protein Bar (10grams protein/20 grams carbs)
15 Raw Almonds (3:00 PM)

Meal 4 ~ 1 Cup Kashi Cinnamon Harvest Cereal
1 Cup Light Vanilla Soy Milk
1 Slice of Whole Wheat Toast topped with natural Peanut butter
Fresh Strawberries/Blackberries topped with Sugar Free Cool Whip
Vitamins/Minerals

Meal 5 ~ Whey Protein Drink ( 20oz Water, 2 scoops Whey Protein)

1 Gallon Water

(Coffee I use splenda)

Strength & Muscle Evolution (2 Weeks ~ 12 May – 25 May 2008)
Day 1 ~ 12 May 2008 ~ Legs & Back
Day 2 ~ Interval X Plus
Day 3 ~ Kettlebells
Day 4 ~ Yoga X
Day 5 ~ Chest/Shoulders/Triceps
Day 6 ~ Plyometrics
Day 7 ~  Active Rest ~ Run

**One Goal…Get Better EVERY Day!**

Mike

Hello all,

I’m getting pumped for Chest/Shoulder/Triceps/Ab Ripper X tonight and I was skimming my hardbound copy of "Gates of Fire" by Steven Pressfield. It is the novel of the same story as the movie "300". One of my favorite chapters is the very end of the first days hostilities between the Spartans and their Persian enemies. I will quote the final paragraph of the chapter:

Out front, where the enemy were falling back in wild disorder, the victors of the moment could see Polynikes, on his feet, alone, with his arms raised toward the fleeing foe. He wrenched his helmet from his skull, dripping with blood and sweat, and flung it in triumph upon the earth. "Not today you sons of %*@’s!" he bellowed at the foe in flight. "Not today!"

Pumped yet? I’m ready to go workout!!!!!!!

Live Strong,

Mike

**This Nutritional Accountability will take into account that I am starting 12 hour midnight shifts tonight**

NUTRITIONAL ACCOUNTABILITY ~ 03 May 2008

Meal 1 (0730 am) ~
4 Eggs (4 Whites/1 Yolk)2 Morning Star Veggie Sausage Patties(Small amount of agave nectar on eggs/sausage)
1 Slice 100% Whole Wheat Toast topped with Natural Peanut Butter
1 sliced Banana
Vitamins/Minerals

Meal 2 (10:00 am) ~ Protein Bar  (20 grams protein/30 grams carbs)
Handful of Raw Almonds
Vitamins/Minerals

Meal 3 (12:30 pm) ~ Mixed Veggie Salad with Chicken breast chunks and topped with Newman’s Own Virgin Olive Oil/Vinegar Low Cal Dressing

Meal 4 (3:00 pm) ~ 1 cup Kashi Heart To Heart Honey Toasted Cereal topped with 1 cup Light Vanilla Soy Milk
Banana

**Serving of Men’s Strength & Health Formula Creatine (After Workout)**

Meal 5 (5:00 pm) ~ 4 Dropped Eggs on 2 slices 100% Whole Wheat Toast

Meal 6 (8:00 pm) ~ Chicken Scampi (Chicken Breast cooked in extra virgin olive oil served over 100% Whole Wheat Pasta)
Large serving of corn

Meal 7 (11:00 pm) ~ Protein Bar  (20 grams protein/30 grams carbs)
Banana

Meal 8 (4 May 2008 - 0200 am) ~ 1 slice 100% Whole Wheat Bread topped with natural Peanut Butter
25 Raw Almonds

Meal 9 (0445 am) ~  Whey Protein Drink ( 20oz Water, 2 scoops Whey Protein)

(5) 16 oz glasses of water during the day
1 Gallon Water (overnight)

(Coffee throughout the day!  I use splenda)

Strength & Muscle Evolution (2 Weeks ~ 21 April – 4 May 2008)
Day 1 ~ 28 April 2008 ~ Shoulders & Arms (PM)
Day 2 ~ Kempo Cardio Plus/ AB Ripper X
Day 3 ~ Chest & Back
Day 4 ~Interval X Plus
Day 5 ~ Kettlebells
Day 6 ~ Yoga X (First 45 minutes)
Day 7 ~  Run

**One Goal…Get Better EVERY Day!**

Mike