Training Journal – 12/12/15

Posted: December 12, 2015 in Announcements, Training Journal
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Saturday – Random (Because I was doing 5 sets of 8 this week I couldn’t complete my workouts 5am-6am time slot I scheduled before work.  I only missed 1 exercise each day.  I decided to do all of those accessory exercises on my day off to catch up.  I don’t know if I should do this or not so I am just going to go with how my body feels.)

Close Grip Bench Press – 195x5x8

Standing Calf Raises – 405x7x12

Wrist Roller – 50×5

Daily “Selfie” – This is my Avengers as Mt. Rushmore t-shirt.  It is one of my favorites.  It is very light weight, It breathes well, and It has some of my favorite Marvel heroes on it.  Also featured, my SBD Elbow Sleeves and my Inzer Iron Z Wrist Wraps.2015-12-12-08.09.50.jpg.jpeg

Training Journal -12/11/15

Posted: December 12, 2015 in Announcements, Training Journal
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Friday – Chest/Arms

I did this workout at the school weight room.

Dumbbell Bench Press – 55x5x8

Floor Bench Press – 185x5x8 (first time really trying floor bp)

S.S.1 (superset) Preacher Curls – 80x5x8

S.S.2 French Press – 80x5x8

Assisted Pull Up – 85x2x10

Daily “Selfie” – I took this “selfie” when I got home due to the fact that I trained at school.  This is one of my ‘Merica shirts.  Every 4th of July I try to buy a new shirt that represents my love and patriotism for my country and for those that defend her.2015-12-12-07.22.07.jpg.jpeg

 

Dietary Journal – 12/11/15

Posted: December 12, 2015 in Announcements, Meal Plan
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Screen Shot 2015-12-12 at 7.09.59 AMScreen Shot 2015-12-12 at 7.10.08 AM

Summary:  Close to my limit on calories.  Great on carbs.  Double the fat intake I should have.  I finally hit my protein goal and went over by about 19g.  This was a very “Hungry” day for me.

Dietary Journal – 12/10/15

Posted: December 12, 2015 in Announcements, Meal Plan
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Screen Shot 2015-12-11 at 1.50.39 PM

Summary: A little low on everything.  I didn’t have a lot of time to eat today.

Training Journal – 12/10/15

Posted: December 11, 2015 in Announcements, Training Journal
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Thursday – Hamstring/Back

Sumo Deadlift – 310x4x8

Stiff Leg Deadlift – 185x5x8

Seated Row – 85x5x8

Barbell Shrug Behind – 185x5x8

Daily “Selfie” – This is a t-shirt from the 8th annual Lewis and Clark Jazz Festival.  This is the festival that I coordinate for my school.  This year will mark the 10th annual as well as my 6th festival experience.  2015-12-10-06.21.44.jpg.jpeg

Dietary Journal – 12/9/15

Posted: December 11, 2015 in Announcements, Meal Plan
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Screen Shot 2015-12-11 at 1.44.51 PMScreen Shot 2015-12-11 at 1.44.59 PM

Summary:  Good on calories.  Great on carbs.  Perfect on fats.  Better on protein, but still kinda low. The Perfect Diet Day (as close as I can get).

Training Journal – 12/9/15

Posted: December 10, 2015 in Announcements, Training Journal
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Wednesday – Shoulders/Arms

Overhead Press – was supposed to do 165x5x8, just wasn’t happening.  I tried dropping it to 155x4x8 like I did last week and couldn’t do that either.  I ended up doing 155x4x5

Seated Dumbbell Press – 50x5x8

Hammer Curls – 30x5x8

Dips – bwx5x8

Daily “Selfie” – This is yet another Bro-tank from Wal-mart.  This one has one of the infamous predators on it, a great white shark.  Also in this photo you can see my trust SBD Elbow Sleeves as well as my EliteFTS Strong(er) Lever Belt.  I am unsure if they still sell the belt because I couldn’t find it on their website, http://www.elitefts.com.  I bought it about a year ago when it was on sale for around $80.00.  20151209_053456.jpg

Dietary Journal – 12/8/15

Posted: December 9, 2015 in Announcements, Meal Plan
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Screen Shot 2015-12-09 at 6.19.18 AMScreen Shot 2015-12-09 at 6.19.26 AM

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.

Training Journal – 12/8/15

Posted: December 9, 2015 in Announcements, Training Journal
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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)2015-12-08-05.32.26.jpg.jpeg

Christmas Season

Posted: December 8, 2015 in Announcements
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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.

  1. I have fallen off the band wagon of nutrition and I am embarrassed by my diet the last few days.
  2. 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.
  3. 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:
    1. My sister had a Christmas Concert I went to.
    2. 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.
    3. Extra church Advent responsibilities.
    4. Singing the National Anthem at a school basketball game.
    5. Recording some Christmas carols for the Community College Christmas play.
    6. Singing a 15 min. program for an organization of elderly people.
    7. Singing a few Christmas carols for local high school counselors at their annual luncheon.
    8. Hosting our annual Christmas Concert with 30 min of choral music and 5 solo selections.
    9. Preparing for our Hoist for the Holiday’s Lift-A-Thon at school.
    10. 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.

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