Drilling some weights

Tuesday Sept 28th 2010
MAF

6am- 30 mins stair climber


7pm
Bench-135X8, 225x5, 285X5, 320X3, 355X3 (Decided not to be greedy, drilled 3 solid reps and hung it up) 225X10
Deadlift-225X8, 315X5, 405X3, 425X5, 495X3, 555X7

DB rows-150X10/arm, 150X17 per arm (straps)
DB military-75X10, 75X12

Barbell/band ext- 3 sets of 15
3 way shoulders-2 sets of 10/direction

Cardio and Progress

Monday Sept 27th 2010

Monday was a low carb day, and off day from training.

15 mins interval sprints on lifecycle


Tuesday Sept 28th (6am)

Morning Cardio: 30 mins stair climber, fasted. (Right out of bed, no food)

Will train MAF template later tonight.

Shelby Starnes, my nutritionist, has told me that we got rid of good amount of bloat in the first week and will keep the diet the same for another week.

Things are coming along nicely.

If all goes well, I will get some training video tonight so you can get a sneak peak into the MAF template.

Weekend Update

Friday Sept 24th 2010
ACC work

Push-ups 2 sets of 20
Chins-2 sets of 10

GHR-2 sets of 10
Cossacks-2 sets of 20

YTL's - 2 sets of 10 each
face pulls-2 sets of 20
Pulldown abs-2 easy sets

15 mins stair climber (this was supposed to be 30 mins)


Saturday Sept 25th 2010

Sarah and I spent the day at the Carp Fair putting on the 2010 Carp Fair Strongman show.  This is now the 3rd year that I have been the promoter of the show.  It was a good day, the weather held out just long enough for the competition to finish and everyone went home happy (I think)

It was also Sarah's birthday party at our home that evening, so a lot of food and drinks were out and available.

Despite the fact that I was at a fair and hosted a party at my house, I stuck to my nutrition plan. I followed it to the letter.  Here's what I ate, instead of cookies, pizza and liquor.

Meal #1- 2/3 cup oats, 1 cup egg whites, 2 scoops whey fusion, 3g fish oil

Meal #2- Same as meal 1

Meal #3- Same as meal 1
(these shakes were easy to consume while on the road and during the strongman show)

Meal #4- 8oz bbq beef, franks hot sauce, 1/4 cup cabbage salad, diet pepsi

Meal #5- 10oz extra lean ground turkey, 1 cup of cabbage, 2 large dill pickles, mustard, diet pepsi, 3g evening primrose oil

Meal #6- 2.5 scoops whey fusion, 1 tbsp macadamia nut oil, espresso double shot, 3g evening primrose oil


Sunday Sept 26/2010 (Happy Birthday Sarah)
No Template, this was fill in for missing events

Barbell push press- worked up to 255X5 for 2 sets, down set 225X10

Leg press-5 plates X15, 6 plates X40

DB side raise-20X10, 30X8 drop 20X8 drop 10X8

Cable curls-100X12, 100X20

Rope pushdowns-100X15, 100X20

Pretty decent weekend, missed 1 cardio session on Saturday.  Was supposed to be 15 mins of sprint intervals.

After just one week of following my nutrition plan very closely and adding in 4 extra cardio sessions, I have dropped the better part of ten pounds.
Check the difference in the photos after just one week.

 Before

After 1 week

Evening Lift

It's been a very long time since I did my lifts in the evening.  Tonight went pretty good, warm-up was a breeze body felt mobile (relatively), lifting was a different story.

Thurs Sept 23/2010
MAF

Military-135X10, 155X5, 185X5, 210X3, 235X2 (plan was to do prescribed single but the first rep was wretched so I did another and it wasn't much better)

Squats-135X10, 225X8, 315X5, 330 (misload) X5, 390X5, 440X3, 495X3

Chins-3 sets of 10
RDL-315X10, 315X15

DB Incline-120X9, 120X10 drop 90X5, drop 80X5
T-bar rows-4 platesX12, 4 platesX15 drop 3 platesX8, 2 plates X 10

GREEE-EASSY

Tues PM and Wed PM Sessions

Tuesday Sept 21st/2010
PM Cardio- 20mins stair climber
250m Rower (concept II)- 39.8

Heavy Rain shut me down on the planned prowler session


Wed Sept 22/2010
PM Cardio- 15 mins sprint intervals on Lifecycle

The Start

Just about everyday, I get asked questions related to fat loss.  No big suprise, its my job.  Questions like;
"How long will it take me to lose X ?"
"I'm eating really healthy, how come I'm not losing fat?"
"Whats the best exercise to get rid of fat on my X ?"

I'm not one to tell people what they want to hear just to make them happy.  I believe in telling it how it is.  Straight up, no bull, the facts and the truth.
That approach makes answering the above questions very tough.  The answers would be vague at best.
So I'm going to demonstrate the hows and the whys for the next little while.
My competitive season is just about done and I feel I need to make some changes. 
I'm going to be leaning out (Losing some fat), and hopefully adding some lean muscle mass.
I will be very transparent on here to the process and the methods I use. 
Hopefully it will put down a few good answers.

I will Post:
-Weekly pics (the same ones that I send to my nutritionist each week)
-Training summaries of my weight training, events practice, conditioning and additional cardio training. 
-Weekly nutrition plans and how well I follow or deviate from the plan.

Starting Point

This photo was taken on Sat Sept 18th in the morning. (I try to always take the pics at the same time of day)
Body weight 256lbs

Smeagol, with a grover neck

I received the weekly nutrition protocol from Shelby Starnes of troponinnutrition.com on friday sept 17th and went right to work.  I started following the plan on Saturday the 18th.

Here's what the weekly plan looks like:
2 days per week are high carb days (My 2 biggest training days, sat/thurs)
2 days per week are medium carb days (Also training days, sun/tues)
3 days per week are low carb days (Off days, cardio only Mon/wed/fri)

I'm not going to get into all the nitty gritty details of what I'm eating on a daily/weekly basis, as it is very long and boring, but I will give snapshots of random days.

Yesterday, Tuesday Sept 20th was a low carb day.
I ate:
meal #1- 1 cup egg whites, 2/3 cup dry oats, 1-1/4 scoops of Whey fusion chocolate.  Blended in blender with aprox 1 cup of cold water. 3 fish oil caps

Meal #2 Same as meal 1

Meal #3 Same as meal 1

Meal #4-10 oz striploin steak, 1 cup asparagus, 2 tbsp all natural peanut butter

Meal #5-10 oz extra lean ground turkey, 2 dill pickles, 1 cup of chopped cabbage soaked in vinegar, 2 tbsp all natural peanutbutter

Meal #6- 2-1/2 scoops of whey fusion chocolate, 3 evening primrose oil caps, 1 tbsp macadamia nut oil, 1 dill pickle.

Throughout the day I also consumed 1 gallon of water, and 3 cans of zero cal pepsi max. I started the day with a double shot of espresso.


Monday Sept 20th
Cardio- 5 min warm-up, 15 mins sprint intervals on lifecycle, stretching for hams and hips.


Tuesday Sept 21st
MAF

DE deads- 315X3 singles, 365X3 singles, 405X3 singles (10 secs between all singles at each weight)
Bench press-135X10, 225X8, 265X3, 300X3, 340X4, 225X18

Front squats-225X10, 315X5, 315X10 drop 225X15
DB rows-120X20/arm, 120X20/arm, 120X20/arm

GHR-2 sets of 12
GHR sit ups-2 sets of 15

A few small changes are required, the full throttle approach last week left me really  mangled and underperforming on just about everything including life.

Weekend Work

Sat Sept 18/2010
Events

Log push press- worked up to 255X5, 285X3
Viking press- 1 set X8

Yoke-worked up to 2 sets of 865 for aprox 60`

Car DL- 1 set of 10 with suit and straps

Stones-a bunch of various loads, 350 to 60`` (2 singles)


Sunday Sept 19, 2010
ACC

GHR- 2 sets of 15
Cossacks - 2 sets of 20

Lat pulldowns-2 sets (DC style)

DB side raise- 2 sets (DC style)

DB curls- 2 sets (dc style)

DB shrugs- 2 sets (DC style)

Face pulls-2 sets of 20
Band pushdowns-2 sets of 20

Last 2 work-outs

These 2 sessions are following the Dubreileville Pro Strongman (I will post a recap of the competition very soon and some videos to follow)

Tues sept 14
MAF

Deads-225X8, 315X5, 405X5, 460X5, 525X9
Bench-135X10, 135X10, 245X5, 285X5, 320X6
(didn't think bench was going to go well at all but it was deese, I just missed #7 also)

Squats-365X10, 365X10
DB rows-150X10/arm, 150X10/arm

GHR-X10, X10
Hanging leg raise-X10, X10


PM session- 250m row X4


________________________________________________________

Thurs Sept 16/10
MAF

Military-135X10, 175X3, 220X5
DB military-75lbs X15

Squats-225X10, 315X5, 365X3, 415X3, 470X5

DB unicef press-100X10, 100X14 drop 80X5 drop 60X5
Chins-X15, X15

GM's - 225X10, 225X10
Seated rows - 160X20, 160X20

Finally getting adapted and finishing the sessions.

Training

Last light lift before Dub'ville this weekend.  This has been a very boring week to start a training log here on the new blog.

LAX Ball for feet
PVC Pipe for everything

Dynamic warm-up

Shoulder circuit

Deload
Military Press-135X5, 135X10, 135X5
Feel good right now shoulder circuit- 2 sets

Push-ups X20, X20
Chins- X10, X10
GHR- X10, X10
3 way shoulder circuit X12/direction, X12/dir

Extra stretching for lats and pecs

After training I went directly to visit my chiro for an adjustment.

PM Prowler Session

On Tuesday evening I went out for a light prowl.  The last conditioning session before the Dub'ville Pro this weekend.

1 Plate per side

Single (down 30 yds, back 30 yds)
Double (down and back X2)
1.5  (down, back, down)
Single
Single

Rest periods were fairly short, only Dane and Sarah joined me on this.

Training 6am

Still following the MAF template that Foley and I have been working on, it should be ready to be published soon.

LAX ball for glutes
PVC pipe for everything

Dynamic warm-up

barbell complex X6 reps per movement
cleans to front squat
Overhead press
overhead squat
GM's

Deload week

DL-135X10, 225X5, 315X5, 365X5
Bench press-135X5, 185X5, 225X5

Squats-135X10, 225X10
DB rows-100X15/arm, 100X15/arm

Band pushdowns-2 sets of 25
High band abs-2 sets of 20
GHR- 2 sets of 10

Extra stretching for lats, pecs, hamstrings and hips

New and Improved

This will be where I post training logs, opinions, interviews, articles, everything and anything related to getting strong and improving performance.

Please become a follower.