Archive for the ‘Announcements’ Category

Training Journal – 11/19/15

Posted: November 20, 2015 in Announcements, Training Journal
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Thursday – Hamstrings, Back, Calves

Sumo Deadlift – 225x2x10 (Really, this my first time trying sumo dl) – This actually felt really good.  I might switch my competition DL style to sumo and use conventional in 1 training block.

Stiff Leg Deadlift – 135x2x10

Seated Row – 50x2x10  – My version is close to regular except, at home, I only have the Spud Econo Pulley system so I can’t get quite the right angle.

Barbell Shrug – (Kaz Shrugs today) – 135x2x10 – Kaz Shrugs are using a narrow grip for 10 reps, switching to a normal grip for 10 reps, and then switching to a wide grip for 10 reps.  I did this and counted all 3 grips as 1 set.  So, technically, I did 2 sets of 30 reps.

Standing Calf Raises – 275x2x10

Daily “Selfie” – This is my Gorilla Bench T-shirt.  I won it in a Facebook Give-Away.  One of my favorite shirts.  Fits nicely and feels lightweight. On the back it says, “Training – Its like wrestling a Gorilla.  You don’t quit when you’re tired, you quit when the Gorilla is tired.” You can purchase them here: http://www.gorillabench.com/index.html

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Dietary Journal – 11/18/15

Posted: November 19, 2015 in Announcements, Meal Plan
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Summary – Low on calories, but felt fine all day.  Good amount of carbs (for me). Below my allowed amount of fat.  Still low on protein, but getting better every day.  I ate 4 out of my 5 meals, so that is getting better as well. Now I just need to do a better job with TIMING my macronutrients as per the Renaissance Diet template I set up. If I stay between this amount of calories and 1700 calories, I would weight 220ish in a month.

Training Journal – 11/18/15

Posted: November 19, 2015 in Announcements, Training Journal
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Wednesday – Shoulders/Arms

Overhead Press – 135x2x10

Seated Dumbbell Press – 30x2x10

Hammer Curls – 20x2x10

Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more.  My shoulders have always hurt.  This time they were a little tender, but I was able to do them with “relative” ease.  I will keep including them in my training.

 

My daily “selfie.”  Yes! That is “almost” Hulk Hogan on my shirt!  This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps.  I will be doing a product review on them soon(ish).

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Dietary Journal – 11/17/15

Posted: November 18, 2015 in Announcements, Meal Plan
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This is a screen shot of the program I use to track my diet. This is the MyFitnessPal app and website.  I know that not all the numbers are totally accurate, but this gives me a rough estimate.

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Summary – Good on calories.  I like staying between 1700-2000.  My carbs were a little high for lunch and dinner, but I still stayed below my daily allotment.  My biggest problem is protein.  I never seem to get enough.  Here I am almost 100g short on my protein intake.  Should I supplement with more Whey?  I know I missed 2 meals and that would help with about 50-60g of protein, but still short.  If you have any suggestions other than “EAT MORE MEAT” I would be interested to hear them.

Training Journal – 11/17/15

Posted: November 18, 2015 in Announcements, Training Journal
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Tuesday – Quads, Back, Calves

Front Squat – (first time really trying these) 45×10, 65×5, 95×5, 135×5 – My mobility in wrists, elbows, and shoulders is fairly poor.  I had trouble using the OLY style grip.  I ended up using the crossed arms style.  It worked for now, but as it gets heavier I don’t know if that will work.  I will keep working my mobility so I can use the proper grip.

Bent Over Rows – 135x2x10

Dumbbell Shrugs – 50x2x10 (heaviest dumbbell I have right now)

Standing Calf Raises – 225x2x10

 

Here is my daily training “selfie”.  Here I am wearing my Shaw Strength T-shirt that I got from Brian Shaw himself at the Quad City Strength and Fitness Expo this year.  I got to talk to him privately for almost half and hour.  It was great picking his brain on training, competing, and recovering from injury.wpid-20151117_061847.jpg

Dietary Journal – 11/16/15

Posted: November 17, 2015 in Announcements, Meal Plan
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9am – 585 cal, 32 pro, 58 carb, 26 fat, 20 oz water

12pm – 1126 cal, 41 pro, 119 carb, 56 fat, 10 0z water

3pm –

6pm – 793 cal, 26 pro, 136 carb, 16 fat, 0 oz water

9pm –

Total – 2504 cal, 98 pro, 313 carb, 98 fat, 30 0z water

Summary – Way t0o many calories!!! I went over by 300 or so.  Not enough protein!!! About 100 short.  Too may carbs!!! Over by 70ish.  Too much fat!!! Over by nearly 100%.  Not enough water!!! About 50 oz short of what I normally drink.  This was just a very off day for my nutrition.  I will be back on track tomorrow.

Plateau

Posted: November 16, 2015 in Announcements
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“…last Strength Block workout until Mid-January.  I feel like I have hit a plateau in my training and I am going to switch it up.  I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish.  Starting on Monday 11/16/15 I will start Hypertrophy Block training.  This will last for about 10 weeks.  I will then go back to a Strength Block for roughly 8 weeks.  Lastly, I will finish up this cycle with a 4-5 week Peaking Block.  This will be the first time I have tried all of the Phases of training in a Macrocycle.  After my poor performance at the NASA meet I want to come back better than ever,  I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger.  I will try to update the blog more often.  I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet.  Stay tuned for a lot of material to be coming your way.”

– Excerpt from my last post.

Pictures of Me MAS Wrestling

Posted: August 12, 2015 in Announcements
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The videos wouldn’t upload.

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Sorry for Font Size

Posted: August 12, 2015 in Announcements
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I don’t know why my font sizes seem to be getting exponentially larger.  I assure you I am not setting it that high.  Normal 12 pt font for me.  I will try to fix it for next time.

Quad City Strength and Fitness Expo

Posted: August 10, 2015 in Announcements
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Hello Everyone,

I had a blast this weekend at the Quad City Strength and Fitness Expo in Davenport, IA.  It was a great weekend getaway for my wife and myself.  The all day admission was only $15.00. The CrossFit portion of this event was huge.  I didn’t watch much of it because, to be honest, it didn’t interest me all that much.  It did look like they were working hard and the audience was loving it.  There was a youth powerlifting demonstration and it was great to see kids getting into strength training.  There was arm wrestling and the Guns and Hoses (police and firefighter) strongman competition.  The Quad City Strongman Challenge and APF Powerlifting Meet were great.  Saw lots of great lifts on the powerlifting side and saw some strongman events that I haven’t seen in person before.  The strongman events were axel press, axel-tire deadlift, frame carry, yoke carry, atlas stone over bar, and crucifix hold.  There were a couple special guests that I got the pleasure of talking with for a while, Fred “Biggie” Smalls, IFBB Pro bodybuilder and the 3x World’s Strongest Man, Brian Shaw.  wpid-20150808_090114.jpg

Brian was awesome.  He signed my copy of his book and talked to me for a while about his training and competitions.  I also had the privilege of meeting Odd Haugen.

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Odd was also amazing.  He convinced me to give MAS Wrestling a try.  So…I actually competed in the MAS Wrestling tournament at the Quad City Strength and Fitness Expo.

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Here is me standing in my Official Athlete t-shirt.  (I will post some videos and pics in a little bit.)  I actually won 1 of my 4 matches and was probably in 4th place, even though I didn’t see my scores.  I really liked it and will probably try to do it again sometime.  I got to meet a great MAS Wrestling team from Oklahoma.  Very nice people, supportive, and gave very good advice.

I will definitely go back next year.  I will probably participate in the APF powerlifting meet and the MAS Wrestling tournament.  Maybe I will try the strongman contest.   I don’t know.  What I do know is that I had a lot of fun and that I will recommend it to all of my friends to attend.

The only bad thing about this weekend was that I didn’t get to train and my diet was terrible.  I am back to the grindstone today.

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