Summary: Good on calories. I think I actually ate a couple hundred calories less that 1265. Carbs are a bit low. Fat is good. Protein is better. Still not enough though.
Archive for the ‘Announcements’ Category
Dietary Journal – 12/2/15
Posted: December 3, 2015 in Announcements, Meal PlanTags: banana, Calories, Carbs, Chicken, Diet, Dietary Journal, Fats, macronutrients, meal, Meal Plan, Nutrilite, nutrition, Protein, The Renaissance Diet, Whey, Whey Protein
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Training Journal – 12/2/15
Posted: December 3, 2015 in Announcements, Training JournalTags: Arms, Curl, Daily "Selfie", DB, Dips, Dumbbells, Hammer, Monks, Overhead Press, Selfie, Shoulders, Wife
Wednesday – Shoulders/Arms
Overhead Press – 155x4x8
Seated Dumbbell Press – 50x4x8
Hammer Curls – 30x4x8
Dips – Bodyweightx4x8
Daily “Selfie” – My wife got me this at the One Bread, One Cup conference in Indiana at the St. Meinrad Archabbey. I love when my wife gives me random t-shirts so I can wear them and have people ask, “What does that t-shirt mean?” In this picture you can also see my SBD Elbow Sleeves and my SBD, 1m, Stiff Wrist Wraps.
Training Journal – 12/1/15
Posted: December 2, 2015 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Hulk Hogan, Hulkamania, Quads, Row, Rows, Selfie, Shrugs, WWE, WWF
Tuesday – Quads/Back/Calves
Front Squat – 185x4x8
Bent Over Rows – 155x4x8
Dumbbell Shrugs – 50x4x20
Standing Calf Raises – 405x4x10
Daily “Selfie” – One of my favorite WWE/WWF Legends T-shirts. It has Jake “The Snake” Roberts, “Million Dollar Man” Ted DiBiase, Ultimate Warrior, “Rowdy” Roddy Pipper, “The Immortal” Hulk Hogan (my favorite wrestler), and apparently “Stone Cold” Steve Austin is an ’80s Legend now…hmmmm
Dietary Journal – 12/1/15
Posted: December 2, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Chicken, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Whey, Whey Protein
Summary: Good on calories. Good on Carbs. Good on Fats. WAY LOW ON PROTEIN!!! I need to up my intake of protein and fast. I decided I am going to make a protein shake with every meal so I can at least get 50-75 more grams of protein a day.
Dietary Journal – 11/30/15
Posted: December 2, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Whey Protein
Summary: Nice and low on kcal. Didn’t really feel low energy. Good on carbs and fats. Very, very low on protein. I just need to start having a protein shake with every meal otherwise I will never get enough protein.
Training Journal – 11/30/15
Posted: December 2, 2015 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Close Grip, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Incline BP, Selfie, Shoulders
Monday – Chest/Arms
Dumbbell Bench Press – 50x4x8
Incline Bench Press – 155x4x8
EZ Bar Curls – 75x4x8
Close Grip Bench Press – 185x4x8
Shoulder Complex – 5x4x8
Daily “Selfie” – This is my Hulk T-Shirt. It is one of my favorite shirts. Fits great and features my favorite Marvel hero/anti-hero. Also in the picture you can see my awesome SBD Elbow Sleeves and my old Red and Black Inzer Z Wrist Wraps.
Training Journal 11/29/15 (and 11/28/15)
Posted: December 1, 2015 in Announcements, Training JournalTags: Ankeny, Anytime Fitness, B.I.G, Back, Bench, Bench Press, BIG, Big Iron Gym, Calves, Conventional, Deadlift, Front Squat, Grip, Gripper, Iowa, Lat Day, Lats, Leg Press, Quads, Random, Shawn Frankl, Sumo
Sunday – Quads/Back/Calves at Shawn Frankl’s Big Iron Gym (Saturday – random workout in Ankeny, IA at Anytime Fitness with my brother-in-law Kris.)
Front Squat -175x3x9
Straight Arm Pulldown – #8 on the machine (maybe 80 lbs???)x3x9
Dumbbell Shrugs – 100x3x12
Standing Calf Raises – #34 on the machine (Don’t have a clue)x3x20
Seated Gripper – 80x3x10
Random Saturday
Sumo/Conventional DL up to 315 lbs.
Leg Press – 400x3x12
Bench Press – 225x2x5
Lat Pulldown – 100x3x10
Maybe something else…I can’t remember.
Sorry, but no Daily “Selfie” while I was on Thanksgiving vacation.
Dietary Journal – 11/26/15
Posted: November 27, 2015 in Announcements, Meal PlanTags: Cheat Meal, Diet, Dietary Journal, macronutrients, Nutrilite, nutrition, Thanksgiving, The Renaissance Diet, Too Much
Happy Thankslifting…Happy Liftsgiving…Happy Thanksgiving!
Well…It is Thanksgiving today. I am thankful for a lot of things in my life and I am not going to take the time to name all of them (it would take forever). What I will say is that I am thankful for always having a good meal on Thanksgiving, and today was no different. My family and I went out (in a semi-blizzard) to the Hard Rock Hotel and Casino for a Thanksgiving buffet. Here is the damage:
Summary: As you can see. I ate a little too much. (LOL!!!) I only had 3 plates, which is a lot less than I used to eat when I was fatter. But the eating spiraled out of control and I couldn’t stop from eating for the rest of the day. I am going to count today’s meals as my CHEAT CHEAT CHEAT CHEAT day and move on. Mike Israetel said in a post on Facebook that it is fine to over indulge once in a while as long as you get back on track the next day. That is the plan. I intend to start fresh tomorrow and plan on losing any weight I gained from my food consumption today.
P.S. I am very, very Thankful for all of my blog followers. Happy Thanksgiving if you celebrate it. If you do not, Happy Thursday!
Training Journal – 11/26/15
Posted: November 27, 2015 in Announcements, Training JournalTags: 2 workouts in 1, Arms, Back, Bench, Calves, Chest, Curl, Daily "Selfie", DB, Deadlift, Dumbbells, Hamstrings, Preacher, Rows, Selfie, Shrugs, Skull Crusher, Spoto, Sumo, Thanksgiving, Wrist
Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)
Sumo Deadlift – 275x3x9 (This is coming along nicely. I hope I can work up to a max higher than my conventional)
Stiff Leg Deadlift – 155x3x9
Seated Rows – 60x3x9
Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)
Standing Calf Raises – 375x3x12
Dumbbell Bench Press – 50x3x9
Spoto Press – 155x3x9
Preacher Curl Machine – 90x3x9
Standing Skull Crushers – 75x3x9 (used EZ Bar)
Wrist Curl/Extension – 17x3x9
Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.” I really liked seeing workout slogans/pictures on t-shirts at Walmart. 
Training Journal – 11/25/15
Posted: November 26, 2015 in Announcements, Training JournalTags: Arms, Curl, Daily "Selfie", DB, Dips, Dumbbells, Hammer, OHP, Overhead Press, Selfie, Shoulders, Sleeve-less, Strongman
Wednesday – Shoulders/Arms
Overhead Press – 135x3x9
Seated Dumbbell Press – 30x3x9
Hammer Curls – 25x3x9
Dips – bwx3x9
Daily “Selfie” – BulkyBoy Strongman Division T-shirt. I got this for Christmas last year from my brother-in-law Kyle. One of my favorite sleeveless shirts.
Heavy Hammer Gym 