Got Lean - Now to Stay Lean....

[PeteM]

So I’m going to try this again. You see, I had already written this post out completely, and for some, still to be discovered reason, I closed my browser window before posting it, and thus it disappeared, never to be seen again. I hoped, that much like word, when closed unexpectedly, my browser would some how magically ‘recover’ the previous document, but no such luck with IE. Needless to say, I walked away from the computer last night and I credit this decision as to why I still have a functioning machine today. I suppose I’m gaining some wisdom with my advancing age……

I think the title of this log nicely sums up the purpose here, can I maintain what I’ve accomplished for a period of time longer then 24 hours. You see, previously I have gotten lean before, much more so then where I’m at now, but it has always been for the purposes of competition, involved tremendous sacrifice, primarily by those around me, and most of the progress made over 16 weeks, is rapidly erased over a period of less then 4.
So far things have gone well. Initially I set out to drop my body fat down and try to ‘lean out’ as many would refer to it – after all, it is the summer season. I have tried this many a time before, but more often then not with lack lustre results. You see, when there is no competition on the horizon, it is far to easy to break your diet when it becomes difficult. What was different this time? I actually set a time frame for which to achieve my goal. (I’m sure I’ve read something some where about the importance of linking a time objective to your goals). I decided that I wanted to see what I could do in 8 weeks. This was objective number one. Second, I wanted to do it in such a way, that the impact on those around me was minimal. You see, in addition to my wife, who graciously over the previous years has put up with eating chicken breast endlessly, I was most certain that my 2yr old would be less then understanding. So my second objective was to modify my diet in such a way that I was able to create the required calorie deficit, maintain an adequate intake of the necessary nutrients and still be able to join in social events – family dinners, customer lunches etc.

Well, phase one is complete and I must say I’m quite happy with the results. As a quick summary, decreased my waist 2”, dropped 12 lbs body weight, decreased body fat by 3.5% and as you can see from the pictures below, produced a significant change.

Now on to phase 2 – can I maintain this? For this part, I’ve set another goal of two months, June and July. My goal is maintain my body composition for the next two months, but at the same time, be able to join in social events like bar-b-q’s, dinners, golf tournaments etc. Not much different then what I did over the previous 2 months – so you may ask yourself, where is the challenge in that? I’m going to add a new dimension to this phase though.

For me, the purpose of logging is two fold. One, it’s a way to hold myself accountable to others. There is something inside that will often push me to get just one more rep when I know I’m going to have to post about it later that night. Second, I hope that for some it will provide some information and learning. Looking back on many of my previous logs, many seem to follow a similar pattern – they start out strong, but quickly fade, updates become very slow and sporadic. So my new goal for this log is to provide daily updates. Now I fully expect that some updates will be better the others – hopefully more often falling into the better category, but time will tell. But to start out, I’m going to focus on logging in every day and posting something.

[PeteM]

Seeing as I’m already one day behind, this is not a great start. But, we need to forgive ourselves, wipe the slate clean and move on, so here goes,

Yesterday
DB Split Squats
DB Single Leg RDL

LJ Squats
Swiss Ball Leg Curls

AB circuit 2x through

Nutrition

1 – scrambled eggs with beans and veggies
2 – chicken stir fry
3 – steak and veggies
WO / PWO – protein & BCAA
4 – protein shake


Today
Reverse Grip Rows
Incline DB BP

Tri Grip T-Bar

Close Grip BP
Tri PD
Kneeling Cable Cross Over

Leg Complex:
BW Squats
BW Jump Squats
BW Static Squat hold
X2

Nutrition
1 – scrambled eggs with beans and veggies
2 – chicken stir fry
3 – salmon & veggies
WO / PWO – protein & BCAA
4 – protein shake

Wife was out of town tonight, so I has some ice cream – frozen yogurt after dinner – was good, but somewhat disappointing, thought it would be better then it was – guess that will teach me.

[Mafioso30]

IN....good luck bro, you certainly have the knowledge and experience to make it happen!!

[P Bo]

Seeing as I’m already one day behind, this is not a great start. But, we need to forgive ourselves, wipe the slate clean and move on, so here goes,



Ahahaha. This made me laugh but is also demonstrative of why I have grown to like working with you so much :)

Looking forward to your log. You always throw in good stuff that is kinda like the big chunk of chocolate in a chocolate chunk cookie.

[CT]

ONLY two times through the ab circuit? ;)

[PeteM]

Today was an off day – so some time to get caught up on a couple of things

Nutrition
1- eggs, beans, veggies, fruit
2- chicken stir-fry
3- chicken, veggies, mixed nuts
4- shake

Lunch was a little late today. Our company was sponsoring a golf tournament and so I didn’t get a chance to eat until around 1:30. No big deal though, not training today so wasn’t worried about a full stomach for training. A little long between breakfast and lunch however.

I find, that right now, I do get hungry in the evening, as I’m sure most do. You talk to anyone who is trying to drop some body fat and this seems to always be toughest part of the day to keep regimented. Possibly because we no longer have our daily distractions to keep us busy. Or it could be that the parasympathetic system is beginning to take over, and so our ‘resting and digesting’ functions are increasing. Either way, evening can be a real pain in the ass. As I’m not fully dieting right now, I’ve given myself some lee-way here. I’ll eat veggies – broccoli, carrots, peppers etc, what ever is cut up a ready to go. I also keep a large variety of nuts and seeds on hand – walnuts, almonds, cashews, pecans, pumpkin seeds. Between the veggies and the nuts/seeds, I’ve found that it’s enough to get me through to my pre-bed shake, and thus far, with very little negative impact.

[PeteM]

IN....good luck bro, you certainly have the knowledge and experience to make it happen!!

Thanks Maff - hope that your getting a little sleep these days - you've got a tough week comming next week. :evil[1]:


Ahahaha. This made me laugh but is also demonstrative of why I have grown to like working with you so much :)

Looking forward to your log. You always throw in good stuff that is kinda like the big chunk of chocolate in a chocolate chunk cookie.

Thanks Big Mac - hmmm - chocolate chunk cookies - interesting comparison.... anything specific on your mind these days. :)


ONLY two times through the ab circuit? ;)

I know I know, nothing but slacker. I'm sure that your doing at least 4 or 5 times through right. :tongue3:

[Nick]

When u say evening u mean from when to when? When is ur last "meal" before that pre-bed shake ? Just curious.

Nice job man, a lot to learn about in here

[PeteM]

Back at the gym today.

1) Snatch Grip DL

2a) Modified GHR negatives
2b) Lying leg curls

3a) Cable Pull Through
3b) Reverse Hyper Extensions – bosu ball on bench

4) Ab circuit x2

For my DL, I wanted to work more explosive and in the strength range so I kept my reps to 3’s, with the plan to continue to add weight and perform sets until I was no longer explosive and my form broke. Made it through 5 work sets, topping out at 505, so I was happy with that. During my earlier warm up sets, I worked in some DB swings. I would do a set of DL’s and then grab a DB and do 3-4 swings. Focusing on exploding the DB up into the swing with my glutes provided for some great glute activation. Did this for my first 4 warm up sets. When I got to my working sets I just did the DLs.

Nutrition

1 – eggs, beans, veggies, berries
2 – chicken and veggie stirfry
WO and PWO shakes
3 – Rotisire chicken, salad, French fries
4 – protein shake

mmmmm, – those fries were good. :pig:

[PeteM]

When u say evening u mean from when to when? When is ur last "meal" before that pre-bed shake ? Just curious.

Nice job man, a lot to learn about in here

Thanks Kab

Dinner is typically arround 6:00ish, and I will try to get my shake made in time for Letterman, 11:30. It's nice to sit down and relax for a bit before bed.

[Nick]

U dont consider 5 1/5 hours a long time between meals or ur not a 5-6 meal type of guy? Is ur protein shake at night whey or do u go for casein?

[PeteM]

Non training day today.

Nutrition
1 – eggs, veggies, berries
2 – chicken and veggie stirfry
3 – BBQ at friend house
4 – protein shake

At the BBQ tonight, bacon cheese burgers were on the menu. Shrimp and chips as some pre dinner munchies and I even managed to get a rum and diet coke in. Good evening overall. ;)

[PeteM]

U dont consider 5 1/5 hours a long time between meals or ur not a 5-6 meal type of guy? Is ur protein shake at night whey or do u go for casein?

Based on what my goals are right now, I don't worry too much about the gap inbetween meals. The stress that guys put on themselves about loosing muscle if they don't eat every 2-3 hours I think is a little overboard. It doesn't take nearly as many cals to maintain as it does to build. When I switch back into a strength/hypertrophy mode - likely August, then my meals will become a little more scheduled.

The protein shake is a blend of Milk Protein Isolate, Micellar Casein, and Whey Protein Isolate.

[PeteM]

Yesterday was a busy day, didn’t get time to update, so I’ll log yesterdays update now and today’s update later – make sense? Good.

Early start. If I’m training on the weekends I like to get in train and be home before my daughters wake up. That gets things out of the way and leaves me with the rest of the day to be Dad.

Training

1a) Wide Grip Pull ups – used the angled bar
1b) Seated DB Shoulder Press

2a) Barbell Corner Press
2b) Barbell Corner Row

3a) Toe Flips
3b) Leg Press Calf Press

4a) 90 deg Preacher Curl
4b) Concentration Curl

5 – metabolic circuit with body weight exercises. Did 4 movements, back to back, for 20 seconds each, resting 120s in between. 3x through

Alternating Pike
Crouch Push Ups
Alternating Leg Twists
Down, Down, Up, Up

Nutrition

6:15am – fruit
WO and PWO Shake
1 – eggs, veggies, berries
2 – chicken wraps – home made
3 – pizza
4 – protein shake

In between lunch and dinner, as it was a bit of a stretch, had some nuts and veggies as well.


When I buy chicken, I’ll always buy in bulk, grab it when ever it’s on sale and throw it in the freezer. The cashier always has a strange look on her face when I drop 50lbs of chicken on the belt – hey, your store never said anything about a limit – so start scanning. :)

When I get home, warp them all individually, put in freezer bags and into the freezer. Recently, I’ve stated taking 2 packs – about 10 breasts, and will cut them all into strips. Then I divide up the strips into individual bags and put those in the freezer. When I need them, they are very quick to defrost and cook in less then 10 min on the stove – great for weekends as we get busy running around a before you know it, every one is hungry for lunch. This has drastically reduced the incidence of ‘running out to grab something’ or just throwing together some PB&J sandwiches.

[PeteM]

It’s late and been a long day, so not a big update here.

I was up at 5:30 this morning, but I was productive so it was worth it. Got 2 programs finished off and most of a nutritional programmed finished as well as getting a quick exercise video recorded and edited – all by the time my girls got up at 9.

Nutrition

1 – bacon, eggs, toast, pancake
2 – BCAA, Nat PB, Orange
3 – Chicken, veggies
4 – protein shake

Well, this most certainly wasn’t the most stellar example of nutritional adherence, but hey, life happens and how I look doesn’t feed my family.

We typically will go out for breakfast once on the weekend together – we quite enjoy it, and for the price, the time to relax and enjoy a meal that we don’t have to make or clean up from is well worth it.

After all the high fat, high calorie, and lets not forget, high taste, of breakfast, I wasn’t in any real hurry to eat again. Got home and did some gardening out front – something that has been sorely needed for some time. My wife and I worked away, our youngest slept, and our oldest helped. Well as much as a 2 year old can help. Much to my wife’s dismay, she spent most of the time carrying around a ‘baby’ snail, looking for the ‘mommy’ snail. Finally at 4, realized I was hungry, hence the mutt meal #2.

[Mafioso30]

l always buy in bulk, grab it when ever it’s on sale and throw it in the freezer. The cashier always has a strange look on her face when I drop 50lbs of chicken on the belt – hey, your store never said anything about a limit – so start scanning. :)


I LOL'd when I read this because I've gotten that look myself, but so true! Great tips on meal prep....I'm gonna start doing that!!!

[PeteM]

Today

1a) DB Bulgarian Split Squats
1b) Single Leg DB RDL

2a) Lumberjack Squat
2b) Swiss ball leg curl with hip bridge

3) Ab Circuit

For part of my leg training I’ve decided to use a volume progression. Also because of my goals of maintaining lower BF I’m keeping my reps a little higher – 8’s on the first pair and 10s on second pair. To increase volume I’m increasing sets each week. This week, the 4th set of the first pairing was brutal, and by the 4th set of the leg curls I was no longer getting the full 10 reps.

Nutrition
1- eggs, veggies, beans, berries, cheese
2- chicken, veggies – stir fry
3- chicken, veggies
4- protein shake

I learned an interesting cooking lesson this morning. Most mornings I’ll make my wife a 2 egg omelette with some veggies and cheese, and it always looks quite good. So this morning, as my veggies were cooking in the pan, I decided that instead of scrambling my eggs, I was going to make them into an omelette as well. Couple of key differences from my current set up to the way I cook my wife’s. First I use more eggs, second, I will cook mine in a 10” fry pan and use the 12” for hers, (lets me lay the eggs out nicely so the fold well). Things initially went well, right up until the point where I needed to flip it over to cook the other side. You see, due to the volume of egg and the size of the pan, the it was relatively thick. So while the underside was well cooked, there was a significant component of un-cooked egg sitting on top. I thought – well to be truthful I probably didn’t think and that’s what caused this to happen. Either way I decided that if I used the spatula and moved the pan in just the right way everything will invert and land quite neatly in the pan. Well, to get the full impression of what did happen, take a frying pan, fill it with water and then flip it. Needless to say, at 7 this morning I was washing floors. Oh well, live and learn.

[PeteM]

2nd time thought that leg workout, and I’m quite sore today. I know that soreness isn’t always indicative of a productive workout. If you haven’t tried single leg exercises, you’re missing out big time.

Training
1a) Bent over Reverse grip Row
1b) Incline DB BP

2) Tri Grip T-Bar row

3a) Close Grip Bench Press
3b) Tri Push Down
3c) Kneeling Cable Fly

4) leg complex: 2 sets, 90 sec rest.
Body weight squats
Body weight jump squats
Body weight static hold

For my primary exercise, I’m using an intensity progression. Volume will stay the same from week to week, but reps will decrease and load will increase. Same template for first exercise in group 3.

Nutrition
1 – eggs, veggies, beans, berries - no omelette today – didn’t feel like washing the floor
2 – chicken, veggies – stir fry
WO and PWO shakes
3 – rotisserie chicken, veggies, a few fries
4 – protein shake

One thing that I’ve added to my daily training regime is performing some foam rolling every day before training. The reduction in all those nagging injuries – especially knees and hips has been nothing short of fantastic. I no longer even wear knee sleeves when squatting any more. It only takes about 10 mins at the start of the workout and benefit has been tremendous. The first time you do it, it’ll likely hurt like hell, but try to be consistent for a month and see what happens to your body.

This is the routine that I do
http://www.youtube.com/watch?v=prL_DWnocmU

[P Bo]

Pete you have one of the most fantastic logs running when it comes to quality of info, education, completeness and humour. I'm going to start stealing a few things that you cook and what you do to get your sweat on.

The baby snail and mommy snail story received an audible awwww and sigh from me.

Where do you buy your chicken from? When I lived out your way grocery store selection was WAY better then here in Winnipeg.

Little tip for you re: slicing up your chicken in strips - I dunno the actual name of the cut , but I buy 'chicken stir fry' from my butcher. It's the little strip of white chicken breast that comes off the breast when taken off the clucker. It's a chicken finger sized piece of white meat and sold at half the price of chicken breast. Saves time cutting and saves lots of $$$.

[PeteM]

that's called the fillet I believe. I buy my chicken at what ever grocery store happens to have it on sale - if I see it less then $4/lb boneless skinlees I'll buy it.

[PeteM]

Off day today

Nutrition
1 – eggs, beans, veggies, berries
2 – chicken, veggies – stir fry
3 – meatloaf, veggies
4 – protein shake

Today was one of those days where I could have gone either way with my diet. I was at another golf tournament that my company sponsored, and after meeting with many customers, as they left to begin the tournament, lunch was available and after standing there smelling it for the past 2 hours, not having eaten since 7 this morning, it was quite tempting. Typical buffet type of lunch, deli meats, fresh buns, cheese, salads, etc. Now, I’m not dieting per se, I don’t plan on getting on stage any time soon, but I do have a goal of trying to maintain my body comp while not sacrificing to many social events. I could have had a nice sandwich with some fresh bread and cheese, caesar salad etc, and the impact on my over all physique would have been minimal at best.

But this weekend, my family is coming to help us with some much needed yard work at our place. So that means that we will be eating more ‘typical’ fair. Sandwiches for lunch, burgers for dinner, likely a desert in there. It will be an enjoyable day, we’ll get work done and I’ll get to spend time with my family which is nice as we don’t get to see each other that often living 2+ hours apart.

So I decided to forgo the tempting buffet, in exchange for my usual fare, knowing of what was to come. Very rarely does an isolated decision have much impact on your overall physique, rather it is the accumulation of those isolated decisions which will determine the end result. Enjoying the buffet today or meals with my family, in isolation, will have very little impact, choosing to do both, begins to skew the balance away from what I’m trying to achieve. So I had to evaluate both options and decided that sharing some meals with my family was most certainly the best choice.

[PeteM]

As I’m writing this I’m chewing on a handful of pumpkin seeds with a bowl of broccoli and carrots sitting in front of me. This staying lean thing certainly has its ups and downs. Up – I’m staying lean – down, I’m eating pumpkin seeds and veggies while perfectly good ice cream is but a room away…..

Yesterday

Training

1) Snatch Grip DL

2a) Modified GHR – negative
2b) Lying Leg Curl

3a) Low cable pull through
3b) Reverse Hyper

4) Ab Circuit x 2

Nutrition
1 – eggs, beans, veggies, berries, oats
2 – protein shake
3 – chicken, veggies, rice
WO & PWO shake including sugar in both
4 – Chicken, veggies
5 – protein shake

I decided yesterday to increase my carbs and my total cals for the day. It had been a while, I was feeling a little tired, and based on my current plan, I was training my DL with more of a strength focus.

Despite the added carbs and cals, the workout was ok, but not great. Strength was actually down a bit from the previous week, and even that night I felt more tired then usual. I think that the low amount of sleep, the higher metabolic focused training, and the overall calorie restriction that I have been implementing for almost 12 weeks now was beginning to take it’s toll. Couple this with a recent drop in body weight, and I decided that I would take today off from training and use this weekend for some recovery – not sure how that will go with all the yard work planned, but we’ll see.

As I’ve grown older, got some more experience, and presumably grown wiser, I’m getting better at listening to my body. In the past, when confronted with such a situation, I would have likely gone into train tonight, exposed my self to a higher risk of injury, and if I am in fact beginning to show signs of overreaching, would have further driven myself into the ground making recovery that much more difficult. All because I was driven by the fear that if I miss just one workout, I will loose all the gains I’ve ever made. Silly I know, but not far off how I used to think. I guess what I’ve leaned is a better sense of balance. I don’t miss training sessions, and I don’t go off my diet – most of the time. But just as one day of hard training and perfect nutrition won’t achieve all you physique goals, one day of poor nutrition and a missed workout won’t destroy your progress either. As long as the trend is in the right direction.

As for today

Off day – no training – will pick back up again Monday

Nutrition
1- eggs, beans, veggies, berries
2 – chicken, veggies
3 – chicken fingers (home made), veggies
4 – protein shake

[PeteM]

Good weekend. Family came down and helped with some yard work and got an absolute ton done. Nothing like free labour - just ask the Egyptians.

The nutrition on the other had was a bit of a disaster. But no big deal, I had expected it and didn’t stress about it at all.

Didn’t exactly eat in terms of meals, so I’ll simply provide a sampling of what was consumed

· Burgers – with bacon, cheese etc
· Chips
· Beer
· Sandwiches with deli meat, fresh bread, cheese
· French toast
· Some wicked desert my wife made, including ice cream, PB, Chocolate, Cool Whip, Oreo cookies – Fantastic
· And what ever else happened to be laying around my house that I had been eyeing for the last couple of months. It’s very true, if it’s in the house, you will eat it – eventually

Back to training and reality this week. The break sure was nice though.

[PeteM]

Back at it. Missed a workout last week, so just picked up where I left off this week.

Training

1a) Wide grip Pull Up
1b) Seated DB Shoulder Press

2a) Barbell Corner Press
2b) Barbell Corner Row
2c) Straight Arm Press Down

3a) Toe Flips
3b) Leg Press Calf Press

4a) 90deg Preacher Curl
4b) Concentration Curl

5) Metabolic Circuit
Alternating Pike Jumps
Crouching Push ups
Side to Side Pike Jump
Down, Down, Up, Up
20 sec each exercise, 4x through 90sec rest (actually towards the end became longer then 90s)

A couple of months ago I purchased a pair of Fat Gripz www.fatgripz.com, and have been using them for my pressing exercises, arm training, and warm up sets of pulling exercises. Essentially they turn a normal bar into a fat bar. It has been easier on my joints while pressing, and I feel like I’ve made some significant improvements in my grip strength as well. It was evident today when I was doing my corner rows. I was able to do 4 sets of 12 reps with 90lbs on the bar while holding the bar collar without lifting straps. If you’re looking to improve you gripping strength I highly recommend them.

Nutrition
1 – eggs, beans, veggies, berries
2 – chicken, veggies stir fry
WO & PWO shakes
3 – chicken, veggies
4 – protein shake

I wrote this in another thread about how I prepare my breakfast in the morning;

heat pan
add olive oil, chopped onion, mushrooms, beans. I like to add turmeric spice to this. Cook them for a few mins
While the veggies&beans are cooking, measure out my oats and turn on the kettle.
Add in spinach and cook for a few more minutes
Add blueberries to oats while spinach is cooking
Add eggs into the pan and scramble, by this time the kettle is hot, pour water on oats.
Towards the end of the eggs, will add the cheese on top and done - takes about 10 min.

I can tell you that when I started to eat like this, it took time and it was allot to get down. Now, it's 4 whole eggs, 1C egg whites, 1C oats and 1C blueberries. All gone in less then 15 min along with 600ml crystal light - no big deal. You'll be surprised at just how fast you get used to it.

Just as a side note – the breakfast above includes oats and cheese –which are not in there right now as I’m focusing on maintaining my current body comp. When August rolls around and I move back into more of a growth phase, they will be added back.

[P Bo]

Good weekend. Family came down and helped with some yard work and got an absolute ton done. Nothing like free labour - just ask the Egyptians.

The nutrition on the other had was a bit of a disaster. But no big deal, I had expected it and didn’t stress about it at all.

Didn’t exactly eat in terms of meals, so I’ll simply provide a sampling of what was consumed

· Burgers – with bacon, cheese etc
· Chips
· Beer
· Sandwiches with deli meat, fresh bread, cheese
· French toast
· Some wicked desert my wife made, including ice cream, PB, Chocolate, Cool Whip, Oreo cookies – Fantastic
· And what ever else happened to be laying around my house that I had been eyeing for the last couple of months. It’s very true, if it’s in the house, you will eat it – eventually
Back to training and reality this week. The break sure was nice though.

Its nice to see you practice what you preach to me when I come to you after having had slip ups or food issues. You basically tell me not to dwell on it and get it over. Your house this weekend sounded like my Dreaded Meet Bag full of left over goodies.

[Mafioso30]

I agree with BM 100%, and It's so true what you said about having junk in the house and eventually getting around to consuming it. It's for that very reason I keep it limited in my household, the force isn't strong enough in me to turn my cheek to german choc brownies for more than 48 hours lol!!

Keep it pete, log is looking phenomenal!!!

[PeteM]

Training
1a) DB Bulgarian Split Squat
1b) DB Single Leg Romanian Stiff Leg DL

2a) Lumberjack Squat
2b) Swiss Ball hip bridge with leg curl

3) Ab circuit

For those of you who are quad dominant lifters and have trouble getting your glutes to fire, I highly recommend following this workout for 4 weeks and using a volume progression from week to week. Keep moderate reps, I’m using 8s for the first pair and 10s for the second pair, and each week increase the number of sets. Keep track of your rest so as to keep training density high. This combined with some pre-activation work will help you to get the feel of properly using your glutes for hip extension.

Nutrition
1 – eggs, veggies, beans, berries
2 – chicken, veggies – stir fry
WO and PWO shakes
3 – chicken, veggies, nuts
4 – protein shake

[PeteM]

Its nice to see you practice what you preach to me when I come to you after having had slip ups or food issues. You basically tell me not to dwell on it and get it over. Your house this weekend sounded like my Dreaded Meet Bag full of left over goodies.

Very similar to the Meet bag - I was attacked from all angles, I fought bravely. I may have lost the battle, but I'm determined to win the war.

[PeteM]

I agree with BM 100%, and It's so true what you said about having junk in the house and eventually getting around to consuming it. It's for that very reason I keep it limited in my household, the force isn't strong enough in me to turn my cheek to german choc brownies for more than 48 hours lol!!

Keep it pete, log is looking phenomenal!!!

German chocolate brownies - my god - no man can resist those. :)

[PeteM]

No training today. Good thing as my hams and glutes are sore as hell. Don’t know how I’ll make it thought next week with another increase in volume.

Nutrition
1 – eggs, veggies, beans, berries
2 – chicken, veggies – stir fry
3 – meatloaf, veggies, salad
4 – protein shake

[PeteM]

So where have I been the past couple of days?

I was out visiting one of my sisters in BC, and I must say I had a great trip. I flew out Thursday afternoon and retuned back late Sunday night, after delay, after delay, after delay. But ultimately, I can’t complain too much as I did walk off of both planes. It’s has always amazed me at how something so damn big can fly though the air….

My time in BC was great. It was nice to get a break from the normal routine and just relax for a couple of days. I also had the wonderful experience of joining my sister in her Bikram Yoga class.

For those of you who aren’t familiar, allow me to explain.

First, I’m sure that most of you are familiar with what yoga is, and the concepts behind it. You complete a series of ‘poses’ which test not only your flexibility, but are a great challenge to isometric strength through out your body – not simply your core. However, Bikram Yoga has one neat little wrinkle included. First the class in 90 mins long, and second, the room is heated – no not warm, heated to 110 deg, and humid on top of that. Opening the door is like walking into a blast furnace, and they expect you to exercise in it on top of it all.

My sister suggested that we go into the room early to lie down and acclimate to the room. I can tell you, that no amount of time lying in that room would ever allow me to acclimate. Simply lying on my towel for 10min, produced enough sweat to soak it. I could hardly wait to see what was next.

The class began, with breathing exercises, at which point, I knew I was in trouble as there were times that I had to stop and take a quick break as I was already experiencing muscle fatigue.

They say, that for the first class, the goal is simply to stay in the room for the entire time period. I am proud to say that I managed to stay in the room the whole time, but not with out the assistance of the very kind instructor who would periodically open the door, by which I was strategically positioned by so as to allow some cool air to enter. Well she was either kind or realistic, in that she didn’t want to have be the one to have to pull me out of the room when I collapsed from heat exhaustion.

If your looking for a new challenge or new experience, I would suggest to give it a try, what have you go to loose. Just be sure to be well hydrated going in.

Nutrition
I decided that while I was away I would eat as needed and what was available – like most people do on a daily basis. My sister and I went shopping at a local farmers market and got some great produce to eat through out the day, but nutrition was primarily made up meals at restaurants.

Today – back to reality
1 – eggs, veggies, beans, fruit, cheese
2 – chicken, veggies – stir fry
3 – chilli, veggies
4 – protein shake

Training

Thursday June 24

1a) Bent over Row
1b) Incline DB BP

2) Tri Grip T-Bar Row

3a) Close Grip BP
3b) Tri Push Down
3c) Kneeling cable fly

Didn’t do my leg complex as I was training early in the morning due to my flight (that’s a good excuse right? ;))

Today

1) Snatch Grip Deadlift

2a) Glute Ham Raise – negatives
2b) Lying Leg Curl

3a) Pull Through
3b) Reverse Hypers

4) Ab Circuit 2x through.

[T-Cake]

I am JUST now seeing this and subscribing. I want to read this! Thanks for posting up, Pete. Can't wait to see what you're up to. :rose:

[PeteM]

Yesterday was an off day. Had a client lunch and then a dinner at night, so Nutrition was a little off.

Yesterday:
1 – eggs, cheese, beans, veggies, berries
2 – deli sandwiches
3 – steak, ceaser salad
4 – protein shake


Today was a good day. Working the day before a long weekend, really becomes more like mental masturbation in the afternoon. It may feel good, but it really doesn’t accomplish anything.

Nutrition
1 – eggs, cheese, beans, veggies, berries
2 – chicken, veggies – stir fry
WO and PWO shakes
3 – steak, corn on the cob. Treated my self to a beer – need to warm up a bit for Canada day tomorrow.
4 – protein shake

Training

1a) Wide grip pull ups
1b) Seated DB Shoulder Press

2a) Barbell Corner Press
2b) Barbell Corner Row
2c) Straight Arm Press Down

3a) Toe Flips
3b) Leg Press Calf Press

4) Metabolic work
Alternating Leg Twists
Crouching Push Ups
Alternating Leg Hops
Down, Down, Up, Up

Each exercise for 20 seconds, no rest between. 90 sec recovery between sets, 5 sets total. Gassed at the end.

[PeteM]

I am JUST now seeing this and subscribing. I want to read this! Thanks for posting up, Pete. Can't wait to see what you're up to. :rose:

Hey T-Cake, thanks for stopping by. Now my log is much brighter. :)

[PeteM]

Happy Canada Day!

Great day today. Went to a friend’s place who has an annual BBQ pool party. All though it was a little cool, it was a sunny day and my daughter had a great time ‘wimming’ as she calls it.

Nutrition
1- eggs, cheese, beans, veggies, berries
2 – well, after breakfast, ventured into the back yard for some yard work – took down 3 trees, (2 were small, about 3” diameter and 12’ high, but one was a big maple, 10” at the trunk and well over 20’) Next thing I knew, it was 12, and time to get ready to head out with the family. So I had a PB&J sandwich as I was rushing, then off to the BBQ. Can’t really peg it down to a meal, but consumption included, some burgers, hot dogs, cookies, salads, chips, nachos, and all kinds of homemade baked goods – things like a PB/Chocolate/Marshmallow concoction etc.
3 – protein shake

Tomorrow morning is week 4 in my training cycle, and the toughest workout. Single leg, DB Bulgarian split squats, paired with single leg, DB, Romanian deadlift (my eastern block workout special :) ), 6 sets through then 10 sets of Lumber jack squats, paired with swissball leg curl hip bridge. Really hoping that the fact that I’ve consumed more carbs today then I typically do over the course of a week has some benefit tomorrow morning.

[PeteM]

It’s late, and it’s been a long day, and quite honestly I don’t feel like sitting here any longer to write anything. But I missed my post yesterday, and if I skip today, that makes two days in a row, and then three becomes much easier, and before you know it, this log has gone the way of so many of my other logs. Considering that was the goal I set out to accomplish at the begging, I need to write something. These are the times when habits are changed. Not at the start when things are new and fresh and interesting, but rather when you don’t want to do it, would rather do something else, but force yourself to. Now please understand that I do recognize that in the great scheme of things, commitment to change habits to maintain an online log is waaaayyyy down there on the list of accomplishments of the human spirit, but the principal is the same.

Yesterday was an early morning workout, not as early as I had planned, boy did that extra ½ hour sleep feel good.

Training
1a) DB Bulgarian Split Squats
1b) DB Single Leg Romanian Deadlifts

2a) Lumberjack Squats
2b) Swissball leg Curls with Hip Bridge

3) Ab Circuit

So I started out with great expectations, but fell a little short. Intended to do 6 sets of the first pair, but only managed 5. I did the 6th set, but body weight only – but I did it.

The second pair was planned for 10 sets, but again, fell short, just gassed, managed only 5 sets.

Nutrition
1- eggs, cheese, beans, veggies, berries
2 – don’t recall what the rest of the day was, (this is what happens when you don’t log regularly) But went to friends for another BBQ, burgers, sausage, cheese cake etc. (explains why my waist has grown a little)
4 – protein shake

Today was an off day – no training, made up for it with yard work though.

Nutrition

1 – pancakes (daughter asked, so how could I say no)
2 – chicken wraps
3 – protein shake
4 – pizza, beer
5 – protein shake

[PeteM]

Non-Training day today

Nutrition
1 – bacon, eggs, home fries, toast
2 – chicken, veggies – stir fry
3 – chicken, veggies, rice
4 – protein shake

All though my nutrition today was better then it has been the past couple of days, still not ideal. I must say that I am getting a little cocky with my intake though as of late, because it doesn’t seem to matter too much what I eat as long as a couple of key factors are in place. One, I consume close too or slightly below maintainence calories, two, I consume adequate protein and essential fats. Beyond that, my body seems to be pretty forgiving. I guess time will tell, as it’s difficult to see daily changes in the mirror and I plan on having my body fat re-tested at the end of July.

As for training, I have 3 days left in my current block and then will drop down to a 3/d week program for the remainder of July. After which I’m planning on moving into a strength focused program and will adjust my nutrition accordingly. One of my clients, who is a powerlifter has been trying to convince me to give it a shot, and it has finally worked – although I have yet to tell her that – I’ll see how long it takes for her to read this. I’m going to look for a meet in my area sometime in the fall. Ideally a raw meet, but truthfully I’m going more for the experience and to have a firm date set then anything as the guys in my weight class will likely be putting up some super ridiculous numbers. But it will be good to try something new.

[T-Cake]

I am all caught up reading your log! :woot:

First, let me say that I am so so so appreciative of what you post, and that I agree with the others who have commented that your log is seriously informative! I love it! Simple, clean, and I learned so much and you're only on page 2!

Second, kudos to you for doing Bikram. Isn't it CRAZY?! I've done it 3 times in my life and all 3 times kicked my ass when I thought/think I am in the greatest shape of my life. You can never imagine how much the body is capable of sweating -- and you're right, just LYING there (when you can't possibly continue with a pose transition) and making it the whole 90 minutes in the room is a HUGE victory. Very humbling. And I don't know about you and your injuries -- but with my tendonitis in my knee, Bikram always seems to knock it out or really alleviate my discomfort in one class to the point where I feel good to go for, like... MONTHS. It's insane, the healing and detox of one class. So cool you did it and thanks for sharing. BDR has a really cool segment in one of his training logs from last year or earlier this year when he was doing a Bikram challenge for a couple months, talking of all the positives of his experience with it.

Third, I'm with PBo about your food intake and how candid you are: SO appreciated. I know having been put through your guidance and expectations and regimen with diet and training in that past, that it is NO JOKE, so to see how you live what you preach each day in reality, with a family, a job, distractions, etc. is refreshing and so motivating to me (and others) in teaching us to forgive small mishaps or moments we are less proud of and move forward. You are an inspiration to me. Thank you. :rose:

KEEP WRITING!!! :heart: You are awesome.

[PeteM]

Upper body horizontal today

1a) Reverse grip Bent over row
1b) Incline DB Bench Press

2) Tri grip t-bar row

3a) Close Grip Bench Press
3b) Tricep Push Down
3c) Kneeling Low cable flye

4) Leg complex
BW Squat
BW Jump Squat
BW Static hold
2x though, 60 seconds rest

I used a wave loading technique for the Inc DB press today to get around a problem that I’ve had for a while. You see, at the gym I train at, once you get above 100lbs on the DB, all the jumps are in 10lb increments. So today, ideally I would have used 125lb dbs, as 120s were too light, and 130s, were just too heavy to maintain for all my sets. So what I did was alternate back and fourth one set to the next between the 120s and 130s. I kept the reps the same for both weights, and the 120s would provide some activation and confidence which would help me get the 130s when it was time. This same concept could be extended to other lifts when your having a tough time breaking though to the next level. Not every set needs to be a max effort. Taking some time to ensure your we’ll prepped from a neurological perspective can pay off when it comes time to move some greater loads.

Nutrition – back on target
1- eggs, beans, veggies, cheese, berries
2 – chicken, veggies – stir fry
WO and PWO shakes
3 – chicken, veggies, sweet potato
4 – protein shake

My wife made some sweet potato chips tonight. Not many, but they were a nice treat. She cut them very thin, like chips, basted with some oil and added some seasonings and put them on a cookie tray beside the chicken in the oven. Most were soft, but still great, and the ones that crisped up were awesome!

[PeteM]

I am all caught up reading your log! :woot:

First, let me say that I am so so so appreciative of what you post, and that I agree with the others who have commented that your log is seriously informative! I love it! Simple, clean, and I learned so much and you're only on page 2!

Second, kudos to you for doing Bikram. Isn't it CRAZY?! I've done it 3 times in my life and all 3 times kicked my ass when I thought/think I am in the greatest shape of my life. You can never imagine how much the body is capable of sweating -- and you're right, just LYING there (when you can't possibly continue with a pose transition) and making it the whole 90 minutes in the room is a HUGE victory. Very humbling. And I don't know about you and your injuries -- but with my tendonitis in my knee, Bikram always seems to knock it out or really alleviate my discomfort in one class to the point where I feel good to go for, like... MONTHS. It's insane, the healing and detox of one class. So cool you did it and thanks for sharing. BDR has a really cool segment in one of his training logs from last year or earlier this year when he was doing a Bikram challenge for a couple months, talking of all the positives of his experience with it.

Third, I'm with PBo about your food intake and how candid you are: SO appreciated. I know having been put through your guidance and expectations and regimen with diet and training in that past, that it is NO JOKE, so to see how you live what you preach each day in reality, with a family, a job, distractions, etc. is refreshing and so motivating to me (and others) in teaching us to forgive small mishaps or moments we are less proud of and move forward. You are an inspiration to me. Thank you. :rose:

KEEP WRITING!!! :heart: You are awesome.

Wow, those are very kind words. Thank you.

The Bik experience was great. I'm quite disapointed that it isn't offered in my area, there are plenty of hot yoga classes, but there is a difference, I may have to make due for now. I plan on incorporating it more into my upcomming training program. I've personaly seen the tremendous benefit that improving my core strength has translated to in my lifting performance, and doing the Bikram class showed me how much further my core has to go, so I think it will be very benificial.

I'm trying to be as realistic as possible with my nutrition, with the hopes that more people will learn that it's not an all or nothing proposition. John Berardi says that the difference between 90% and less then 90% is significant, but the difference between 90% and 100% adherence is minimal. So I'm shooting for that 90% number. Truth be told, it I actually calculated it, I'm sure I'd be below 90%, but it's doing what I need it to, so I'm happy with it.

[PeteM]

Trained lower body today. Good day overall

1) Snatch Grip Deadlift

2a) negative modified GHR
2b) Lying leg Curl

3a) Pull Through
3b) reverse hypers

4) Ab circuit 2x though.

I’ve been training my DL using more of a strength focused type of rep range. Working in the 3 rep range, I’ve been using AMSAN – as many sets as needed. Essentially after I warm up, I’ll begin performing sets of 3, adding weight after each set and will do as many sets as I can until I can no longer move the bar with good speed and explosiveness. As soon as I grind out a rep, I’m done. 4 weeks ago when I started, my top set was 505 for 2, today I hit 515 for 3 – so I’m happy with that progress

Nutrition
1 – eggs, bean, veggies, cheese
2 – chicken, veggies – stir fry
WO and PWO Shakes
3 – chicken, veggies, nuts
4 – protein shake

My nutrition is going well, but I’m looking forward to next month when I transition into a strength phase and increase my cals.

[PeteM]

I didn’t post yesterday – got busy and before I knew it, it was 11:30 and time for bed. Yesterday was a non-training day,

Nutrition
1 – eggs, beans, veggies, cheese, berries
2 – chicken, veggies – stir fry
3 – chilli, veggies
4 – protein shake\

In between 2 and 3 and 4, I snacked on some nuts and added veggies. I always find it much more difficult when I’m as home and hungry as opposed to being out. I guess its due to the availability of the food. This is why it’s critical for me to not have junk in the house – because, eventually I’ll eat it. Having kids adds a whole other dimension though. It’s not having junk so much, as some extra tasty snacks. When your low cal/carb, falling into that category are things like crackers, yogurt, cheese, and these damn things called Teddy Grams. I tell you, these are by far the worst. You look at them, and they are so small, you reason, that being so small, the calorie content is so low, the effect of one would be nil. But I think that teddy grams should be removed from the class known as cookies, and placed in the same class as heroine. Why? Go ahead, eat just one of those little bastards….

Aside of the evil little diet saboteur that runs around my house, affectionately referred to as my 2 yr old. Did want to comment about something else I’ve been giving some thought to lately – consistency. That’s not really the right word – more like … ahh hell, I’ll go with consistency, if any one has a better suggestion after reading this. please let me know. (this has potential to be one of those stupid things that occupies my entire mental capacity for at least the next 24 hours… )

When I say consistency, I don’t mean about getting to the gym, or training hard, or sticking to you diet, I’m speaking about the overall plan – are you ‘cutting’ or ‘bulking’ – two most common ‘things’ that people are doing. I see it quite frequently, people bounce back and fourth from one to the other with alarming frequency.

Someone will decide – it’s time to get leaner, and so they embark on a ‘cutting’ program. Things go great, they start looking better, loosing a bit of weight, maybe even begin to see a couple of abs, then all of a sudden, they notice that their favourite t-shirt, the one that was tight in the arms and snug across the chest, just doesn’t fit the same way any more, it’s actually a little bit, gulp, loose. So that’s it, getting way to small, time to bulk again. Back come the calories, away goes the cardio and they begin to fill back up. Great, T-shirt is snug again, but then, stepping out of the shower, looking in the mirror, that previous six pack that your worked so hard far, has taken on more of a keg shape. No matter how hard you flex your abs and pull the skin tight – their just not visible any more – guess it’s time to cut, and off we go again.

Back and fourth, over and over, essentially going up and down 10,15,20 lbs over and over again. And at the end of the day – no real change.

I think what more people need to do is work with a 4 month plan. Now this is more applicable to a more advanced trainer, as in the beginning depending on where your starting from you can ‘bulk’ or ‘cut’ for a year or even longer. But as you get more experienced and learn your body, set a 4 month goal with 2 distinct periods.

1st two months. This is when you either bulk or cut. As it’s only two months, you need to have a laser like focus on what you need to do from a training and nutrition perspective – you only have 2 months to affect significant change, but again, you only have to keep this high level of focus for 2 months – so it shouldn’t be a problem.

2nd two month. This is where you maintain. What ever you managed to achieve in the first two months, that’s it, this is where your at for the next two. What you want to do over this next two months, is figure out what is the least amount of effort you need to put in to maintain the progress you achieved in the first two month. This will act like a physical and mental break. Allow your body to readjust and recalibrate and get used to a new normal.

Then you start a whole new 4 month program again. It can be the same goals as the previous one, but a further achievement, or it can be in a complete opposite direction. But after an easier two months you should be rested both mentally and physically and well prepared to kick it back into high gear for another two months.

P.S. Is there a better word to use other then 'consistency'?

[CT]

Great post, makes a lot of sense. I always enjoy reading your log, and thoughts.

LOL @ the Teddy Grams, I know that feeling all too well.

[GTLifter]

a bowl of honey teddy grams and whole milk is a great breakfast....

[PeteM]

I was away this past weekend on a bit of an adventure. I’ve often thought that it is great to push yourself and test your limits. That not enough people do this frequently enough or push themselves far enough. It’s not until your put yourself in a situation in which you have no choice but to perform that your truly find out just what your capable of. And I created just such a situation for my liver this past weekend….

This was the weekend that a group of guys that I played University football with get together for a weekend of golf, food, drinks and a chance to put our regular lives on hold and catch up with one another. (I know, based on the introduction, many were hoping for some great accomplishment or monumental achievement – sorry. I found it amusing though)

Nutrition - weekend
Not much to write here, as I don’t think that much consumed over the previous 72 hours could really be considered ‘nutrition’, even by the broadest of definitions.

Nutrition – today
1 – eggs, cheese, beans, veggies
2 – chicken, veggies – stir fry
3 – chicken, spinach, veggies
4 – protein shake

Training

Completed my last training cycle last week, and I have 3 weeks before I transition into a strength focused program for some time. I’m going to use these next three weeks to experiment with some different exercise combinations, loading techniques – bands and chains, and try out some new metabolic type movements as well – I hate running on treadmill, but do enjoy staying lean. So I guess things may look somewhat disjointed and as if there is no plan from a training perspective over the next couple of reasons, but there is a very good reason for that – there is no plan. Next three weeks are really just idea / experiment weeks. Hopefully I’ll find some new things that I like and don’t injure myself, but time will tell.

[PeteM]

Great post, makes a lot of sense. I always enjoy reading your log, and thoughts.

LOL @ the Teddy Grams, I know that feeling all too well.

Thanks CT


a bowl of honey teddy grams and whole milk is a great breakfast....

That actually sounds quite good! :)

[PeteM]

Nutrition
1 – eggs, beans, veggies, cheese, berries
2 – chicken, veggies – stir fry
3 – meatloaf, veggies
4 – protein shake

Training

1a) Banded Bent over Rows
1b) Banded Bench Press

2a) Bent over rows
2b) Bench Press

3a) Banded Skull Crushers
3b) Banded Curls

4) Ab circuit x2

5) Standing ab crunches

As I mentioned earlier, the next couple of weeks are a chance for me to experiment and try some new things. I recently picked up some bands (http://www.coachbilljacobs.com/), and if you don’t have some or never tried them, I highly recommend them. There is something totally different about training with accommodating resistance. It feels like the muscle gets much more of a workout as it’s under stress through the entire range of motion. As with anything though, using bands should become part of your program, not your program. Based on my experience today, it’s going to take some time to fully figure out where exactly they fit and how best to use them, but I think it will be time well invested.

[PeteM]

Yesterday was a non training day – diet was good, and boring, but good…

1 – eggs, beans, veggies, cheese, berries
2 – chicken, veggies – stir fry
3 – chicken veggies
4 – protein shake


Today much of the same

1 – eggs, beans, veggies, cheese, berries
2 – chicken, veggies – stir fry
3 – chicken veggies
4 – protein shake

Training

I was supposed to train lower body today, the plan was for some back squats – haven’t done these in ages, so looking forward to doing them – I know that this feeling would be gone, likely after my second warm up.

I was going to pair my squats with some chain loaded RDLs. I recently picked up some chains and as I’ve never tired them before, wanted to give it a go to see what it felt like. As quick question, for those who have used both – what’s the difference between a band and a chain?

Well, things stared out well, did my rolling, then down stairs to do my warm up. As I was progressing though my warm up, I noticed that my knees were a little more sore then usual but nothing drastic. I progressed though my warm up, with out much problem and then as I went to do my lateral lunges, stepped right and then stepped left – and bang – sharp pain in my left knee – right on top of my knee cap.

Now I know what patella femoral syndrome feels like – I’ve had it, and it takes some time to build. This was very rapid and very pain full. I tried to do just some body weigh squats and couldn’t load it. It also felt very tight when I bent my knee. At that point I decided that was enough for today and packed up. Most upsetting part was I didn’t get to use my chains.

I’m not sure what it is I’ve done, but as I sit here and type this it is feeling better. Evaluating the past couple of days, very little sleep and very poor diet on the weekend, typical sleep patterns this week 5.5 –6 h / night, and I haven’t had any fish oil since Thursday – ran out and couldn’t find the bottle I bought last week, I think have all added as contributing factors. I hope that it’s minor and is fine next week – it’s looking that way right now, but time will tell.

Either way, I went and got more fish oil tonight, added some Vit C and zinc and will be going to bed early tonight. Fingers crossed….

[PeteM]

I hope that everyone had a great weekend. Mine was good. We had fairly good weather here. Went to a friends place for a BBQ on Saturday. Their kids are the same age as ours, so it’s great to get together as the older two entertain each other for the most part. Sunday, enjoyed breakfast out, as is somewhat of a tradition in our young family. Then we went to enjoy one of the local festivals in the park that occur what seems like every weekend during the summer months. My oldest daughter enjoyed walking around, looking at all the people and entertaining various crowds as she would regularly gravitate near the front of the stage where various musicians were playing and dance to the music.

On a professional note, I’m quite proud to say that Saturday morning I completed the Level 1 Precision Nutrition Certification program, http://www.precisionnutrition.com/certification. I’ve been working on it for the past 3 months and have learned an absolute wealth of information. I highly recommend it.

As I haven’t updated for a couple of days here we go,

Friday

Nutrition
1- eggs, veggies, cheese, beans, berries
2 – chicken, veggies – stir fry
WO / PWO Shakes
3 – Lasagne
4 – protein shake

Training

1a) Banded Pull Ups
1b) Floor Seated Military Press

2a) Cobra Pull Down
2b) Banded Side Laterals
2c) Lean away scapular retraction with band (there may be a proper name for this, but I’m unaware of it)

3a) Banded Close Grip Bench Press
3b) Banded DB Curl

4) Ab circuit 2x though

I tried military press while seated on the floor and it was great for pure isolation on my shoulders. As my legs were straight out in front of me there was no way that they could assist in the lift and it forced me to keep my core very tight and push straight up with out any body English. I sat inside a cage for safety and set the safety pins just below where the bar would come to in the lift.

Cobra Pull down – this one comes from Lee Boyce. I’ll include pictures as explanation would take pages. I really felt this in my lower lat and I will certainly include it in future programs.

http://www.tmuscle.com/img/photos/2010/10-635-02/cobra_380.jpg

Saturday

Nutrition
1- eggs, veggies, beans, cheese, berries
2- chicken wraps
3 – BBQ dinner- chicken on foccachia bread and salads and cake for desert
4 – protein shake

Sunday

Nutrition
1 –bacon, eggs, toast
2 – veggies, nuts – more snacked on during the day, not so much a meal
3 – lasagne (leftover from Friday), cake (left over from Saturday)
4 – protein shake

[PeteM]

Nutrition
1- eggs, cheese, beans, veggies, berries
2 – chicken, veggies – stir fry
WO and PWO shakes
3 – chicken, salad
4 – protein shake

Training

1) Functional Isometrics – Bench Press, 3 position

2a) Pendaly Row – exaggerated –ve
2b) Banded Bench Press – exaggerated –ve

3a) Nose breaker to close grip bench press – 2 movement technique
3b) Power Clean to reverse grip curl – 2 movement technique

4) Ab circuit x2

Today was a fun training session. Nothing new from an exercise perspective – all fairly basic, but what was interesting was the different loading techniques that I used.

1) This was done is a power cage. First off I set the pins so when the bar was on the pins, it would barely touch my chest. I then would press the bar about 2” off the pins and hold for a 10s count. I would add weight each set until I could no longer hold the bar in position for 6s. Next, the pins moved to the mid position of my lift, and I would repeat the process. Finally, put the pins just below lock out and repeated it one more time. The idea is that isometric strength is greater then concentric strength, so it allows you to generate greater force in the muscles then just lifting would allow. Similar to the concept of doing negatives. However, there is only about a 50-70% strength carry over within about 20 deg +/- of the joint angle used, hence the need for 3 positions. It was a new feeling at the upper pin heights as it allowed me to use loads that I have never pressed before.

2a/b) This was a typical lift, but I would focus on the negative portion, shooting for a 5-6 second negative. Initially, as I suspected, the pendaly rows really didn’t lend themselves to negative type of work. But as I did a couple of sets, I actually could feel some benefit. As opposed to the bench press, where you unlock the weight and slowly begin to lower. I focused on pulling the bar into my stomach and then trying just to hold the bar against my stomach. It was impossible, but this would slow the initial descent until the point where I was now able to control the bar more like a traditional negative.

3a/b) Essentially I would perform a movement in which the load would be considered very light, and then lower the weight using a movement in which the same load would be very heavy. A – would lower the bar performing a nose breaker / skull crusher, and at the bottom, would transition to a close grip bench press. B – would perform a power clean to get the bar up, then lower using a reverse grip curl movement.

Overall it was a good experience and I will certainly be incorporating some of these techniques into future programs.

[PeteM]

Nutrition
1 – eggs, veggies, cheese, beans, berries
2 – chicken, veggies – stir fry
3 – meatloaf, veggies
4 – protein shake

No training was scheduled for me today. I’m only training 3/d week right now, and may just take all of next week off before I begin to new strength focused training program.

Today I went to memorial service / funeral, for a relative of one of my co-workers. I didn’t know the lady who had passed at the young age of 67 (this gets younger to me with each passing day), or her son, 46, who spoke today, but the service did have an impact on me. As I listened to him speak about his mother, he would share memories from his past about her and their family and at many times, all those in attendance were laughing. People were able to identify with what he was saying because they knew her, or like me, found the memory to be humorous.

As I sat there and listened about this lady I had never met, I felt a little disappointed that I would never have the chance to meet her, because she sounded like a really fun person to be around.

What a wonderful gift this woman had given to her son. So many great and fun memories, that it seemed easy to share them and turn what can become a very sad and depressing mourning of death into a true celebration of life. And isn’t this what most of us want in the end? Not for our loved ones to carry pain and hurt, but find happiness and joy in our memory.

And so I thought of my two young daughters. God willing, some day, they will be speaking at my funeral. I hope that over the years I can give them enough memories to share so that those who knew me will share in the laughter, and those who didn’t will wish we had a chance to meet.

[PeteM]

Ok, back to some good training and nutrition

Nutrition

1 – eggs, beans, veggies, berries, cheese
2 – chicken, veggies – stir fry
3 – chicken, corn
4 – protein shake

Training

1) Back Squats

2a) BB Hip Bridge
2b) Stiff Leg RDL
2c) Lying Leg Curl

3) Ab Circuit

I tried a different way of loading for my back squats today. It’s called Insider Contrast Training. During a set, the load and lifting speed changes.

Essentially I did 2 reps @ 405, then quickly stripped off 2 plates each side, then 2 explosive reps with 225, put the 2 plates back on, 2 reps with 405, stripped the 2 off, and 2 more explosive reps with 225. That was one set. I was planning on doing 4 total sets, but after the fist set of 225 on my 4th set, my groin said that was enough and I stopped there for the sake of injury prevention.

Due to the great variation in load, the rep speed was drastically different. Fast and slow exercises have drastically different training effects, and promote different adaptations. There is also evidence that fast and slow exercises can lead to the recruitment of different muscles.

It’s a way to get a more complete loading of the muscle in a shorter time frame. And with a young family, and many demands on my time – efficiency is always a good thing.

[P Bo]

I LOVE reading your log: great source of training/diet education AND a snapshot of how a busy family man manages to fit working out/diet into real life.

GREAT post about attending the funeral for a colleague's mother. Sobering reminder of how living one's life impacts others huh? Thanks for sharing that Pete.

[PeteM]

It’s been a while since I’ve given an update, and for somewhat good reason – those in the similar situation will understand when I say ‘kids’

Not that they have been a problem or any type of concern, but rather my wife and I took them to a local theme park to ‘meet’ some of the characters that they see on TV, and watching my daughters face light up when she was seeing one of her favourite shows come to life was absolutely priceless. So I had quite an enjoyable weekend, as we were up to visit my parents as well and when ever we go there it is almost like a vacation. They love to watch the kids and it gave my wife and I a chance to do something we rarely get a chance to do any more – go out for dinner. ( I know what many of you were thinking, but we don’t need someone to watch the kids for that, we just have to get them to sleep).

Nutrition
Well, when I visit my parents place, it is a challenge. All those things that I don’t keep in my house are there, and most of the things that I do keep are quite absent. Needless to say, I choose not to fight it but rather indulge and enjoy my time. Consumption included everything from a few rye and cokes to girl guide cookies and all things in between.

Training

Friday last week

1) functional isometrics for time – seated (on floor), military press, 3 position

2a) Pull Ups
2b) Standing Military press

3a) Banded Close Grip Bench Press
3b) Tricep push down

4a) Banded barbell curl
4b) preacher curl

5) Ab circuit


On another note, this is where I’m going to close this log, as it’s come time to transition my goals and hence my training and nutrition to a focus on strength gain.

But first a summary of where things ended up,

Body weight – 234.8
Body Fat – 8.1%
Waist 35”

So overall I’m happy with what I was able to maintain and I think now my body is ready to grow again. It will be interesting to see what happens.

[PeteM]

I LOVE reading your log: great source of training/diet education AND a snapshot of how a busy family man manages to fit working out/diet into real life.

GREAT post about attending the funeral for a colleague's mother. Sobering reminder of how living one's life impacts others huh? Thanks for sharing that Pete.

Thanks Big Mac - it certainly is a balancing act, and each day I like to think I'm getting a little better at it.