Summary: Good on calories. Great on carbs. Too much fat. Way low on protein. I need to get back into having more protein shakes or protein bars throughout the day.
Archive for December, 2015
Dietary Journal – 12/8/15
Posted: December 9, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Diet, Dietary Journal, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, The Renaissance Diet, Too Much, Whey, Whey Protein
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Training Journal – 12/8/15
Posted: December 9, 2015 in Announcements, Training JournalTags: 30, Back, Daily "Selfie", DB, Dumbbells, Front Squat, New Journey, Quads, Rows, Selfie, Shrugs, Training, Training Journal, Wife
Tuesday – Quads/Back
Front Squats – 200x5x8
Bent Over Rows – 165x5x8
Dumbbell Shrugs – 50x5x20
Daily “Selfie” – This is the shirt I got from my family for my 30th birthday this summer. I know that I am still young by a lot of standards, but I was very nervous about trying to be a competitive strength athlete at 30 years old. I had lifted weights before (HS football, College football, etc.) but never consistently, and certainly never for competition. When I took up lifting to get in shape after my daughter was born (I was 29), I never thought I would be doing it this way. I figured I would weight train to lose weight because I hate cardio. I never, in a million years, would have thought that I would have my own training/diet blog, sell protein powder and other supplements, win two medals and one trophy in powerlifting meets, compete in a strongman contest, compete in a MAS Wrestling tournament, start a strength club and a MAS Wrestling team at my work, and become a certified personal trainer ( I am currently working on the program). This has been one of the best decisions of my life. I am healthier than I have been in a long time, I have goals to work towards, and I am having fun. I just want to take this time to thank the person who has been by my side through my journey of becoming even fatter than I was (I blame her cooking being so good) and completely changing my life. My wife has been a steady support system who let me take over our basement and turn it into a gym, who let me start business ventures in supplements that she didn’t really understand at the time, and who let me drop money into a “hobby” that turned into a new lifestyle. I love you babe!!! (not sure how I got this whole story out of a picture of my t-shirt)
Christmas Season
Posted: December 8, 2015 in AnnouncementsTags: Band-wagon, Choir, Christmas, Diet, Music, MyFitnessPal, Piano, Singing
Hello Everybody,
If you follow my blog (even remotely closely) you will notice that I haven’t posted a Dietary Journal for a while. There are a few reasons for this. I am not trying to make excuses, just stating why.
- I have fallen off the band wagon of nutrition and I am embarrassed by my diet the last few days.
- I didn’t record all of my meals the last few days either because I didn’t have access to MyFitnessPal/my diet log or because I didn’t know/can’t find the nutritional information for what I ate.
- This is the biggest reason. The Christmas Season is crazy busy for musicians. Here is my schedule of events over the last week or so:
- My sister had a Christmas Concert I went to.
- I had a solo gig for a women’s organization in town. It was supposed to be 30 min of me playing piano and singing. It turned into 2 hours of entertainment.
- Extra church Advent responsibilities.
- Singing the National Anthem at a school basketball game.
- Recording some Christmas carols for the Community College Christmas play.
- Singing a 15 min. program for an organization of elderly people.
- Singing a few Christmas carols for local high school counselors at their annual luncheon.
- Hosting our annual Christmas Concert with 30 min of choral music and 5 solo selections.
- Preparing for our Hoist for the Holiday’s Lift-A-Thon at school.
- Just normal Christmas preparation.
Again, I am not trying to make excuses for a poor diet. I could have done better had I not been so lazy. I am going to get back on track. I have a doctors appointment in a month or so. I want to weigh at least 5-7 lbs less than I did at my last appointment. Thanks for following my blog. If you ever have any questions or suggestions, feel free to comment.
Dietary Journal – 12/7/15
Posted: December 8, 2015 in Announcements, Meal PlanTags: Back on track, Calories, Carbs, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Pizza, Protein
Summary: After taking a few days off of my regular nutrition, I am starting to get back on. Calories are good. Carbs are perfect. Fats are a little high, but not back. Protein is better than normal, but not high enough yet. Most of my fat content came from the left over pizza, but you can’t turn down pizza. You know what they say about pizza…even if its not very good pizza, it is still pretty good.
Training Journal – 12/7/15
Posted: December 8, 2015 in Announcements, Training JournalTags: Arms, Chest, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Incline BP, Selfie, Shoulders, Training, Training Journal, Tugfest
Monday – Chest/Arms
Dumbbell Bench Press – 50x5x8
Incline Bench Press – 165x5x8
EZ Bar Curl – 85x5x8
Shoulder Complex – 5x5x8
Daily “Selfie” – This is my Toughest shirt (yes, I know…hahaha). I got this shirt at the Quad City Strength and Fitness Expo this summer. Tugfest is a giant game of tug-of-war. You can find more about it here: http://www.tugfest.com/history. I want to compete in this someday. Again, also pictured are my SBD Elbow Sleeves and Inzer wraps.
Training Journal – 12/6/15
Posted: December 8, 2015 in Announcements, Training JournalTags: Back, Bro-tank, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Lat Day, Quads, Selfie, Shrugs, Training, Training Journal, Wal-mart
Sunday – Quads/Back/Calves
Front Squat – 195x4x8
Straight Arm Pulldown – 60x4x8
Dumbbell Shrug – 50x4x20
Standing Calf Raise – 405x4x8
Daily “Selfie” – This is another one of my Wal-mart Bro-tanks. It is a giant Eagle. The good thing about this shirt is that it was very very small on me when I bought it. Now it is just kinda small. Proving that I AM losing weight. The bad thing about this shirt is that the eagle’s eyes are right in line with my pecs (man boobs). Kinda makes him look bug-eyed.
Product Review – DIY Wrist Roller
Posted: December 5, 2015 in Announcements, Product ReviewsTags: DIY, Do It Yourself, Equipment Review, Product, Review, Wrist Roller
Product: Wrist Roller
Brand: DIY (Do It Yourself…tried the manly thing, making something myself)
Specs: Section of 2″ PVC Pipe, 2+” Stainless Steel Hose Clamp, Dog Leash
Review: First off, cut (we just used a hand saw) the section of 2″ PVC Pipe to fit over the safety bars on any standard squat rack. (If you don’t have a squat rack or safety bars, this product won’t really work for you as it is intended.) Mine ended up being around 22″. Then secure the loop of the Dog Leash around the PVC Pipe. After you loop it around, attach the Stainless Steel Hose Clamp to secure the Dog Leash in place. Tighten it down with a screw driver. You now have a DIY Wrist Roller. Total cost was around $12.00. My friend, and sometimes lifting buddy, Paul Ebsen gave me the idea and helped me make it. All you have to do now is attach any weight plates to it by looping the dog leash through the center hole on the plates and attach the clip to itself on the leash. So far, mine has held 45lbs with no issues. I am sure it can go heavier, but my wrists/forearms can’t yet. Here are some pictures:
Here is where I got the materials:
Home Depot:
Wal-Mart:
If you have any questions, please feel free to ask them in the comments section. I will reply to comments as soon as possible.
Training Journal – 12/4/15
Posted: December 5, 2015 in Announcements, Training JournalTags: Arms, Bro, Bro-tank, Chest, Curl, Daily "Selfie", DB, Dumbbells, French Press, Hypertrophy, Hypertrophy Block, Inzer, Preacher, SBD, Selfie, Spoto, Training, Training Journal, Wrist Roller
Friday – Chest/Arms
Dumbbell Bench Press – 50x4x8
Spot0 Press – 175x4x8
Preacher Curl Machine – 100x4x8
French Presses – 85x4x8
Wrist Roller – 45×4 (each set includes rolling the wrist roller forward until completed, rolling it back down, rolling it back up the opposite way as previously, and then rolling it back down.)
Daily “Selfie” – Here is one of my new Bro-tanks. It is a bit small around the belly (like everything is), but it fit worse when I bought it 6 months ago. I got it at Walmart in the summer because they had a HUGE Bro-tank sale going on..lol. Apparently a lot of bros shop at wally world. Again, due to chest day, I am wearing my awesome SBD elbow sleeves and my old Inzer Z wrist wraps. Maybe someday I can be a bro and actually show off some guns.
Dietary Journal – 12/3/15
Posted: December 5, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Diet, Dietary Journal, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, Nutrion, nutrition, Protein, The Renaissance Diet, Too Much, Whey, Whey Protein
Summary: Late night snack put me over on calories, but I was starving and couldn’t sleep. Carbs were great. Too much fat. Closer on proteins. I just need to get back on track.
Training Journal – 12/3/15
Posted: December 5, 2015 in Announcements, Training JournalTags: Back, Deadlift, Football, Hamstrings, MAS Wrestling, Notre Dame, Rows, Shrugs, Sumo, Training, Training Journal
Thursday – Hamstrings/Back
Sumo Deadlift – 300x4x8
Stiff Leg Deadlift – 175x4x8
Seated Row – 75x4x8
Barbell Shrug – 175x4x8
MAS Wrestling – did a little MAS Wrestling at school with the Comet Strength Club I started. Worked on some grip and technique.
Daily “Selfie” – This is in support of my favorite team of all time…the Notre Dame Fighting Irish! Probably one of the best and most storied football teams and schools in American history. To all all the “haters” out there, (you know who you are *cough, cough ISU sucks cough, cough*) just stop being jealous and get over it.
Heavy Hammer Gym 