Workout: May 26, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Holiday Week

Due to Memorial Day I started Week 2 of my new StrongLifts Advanced cycle on Tuesday instead of Monday. Today I did the scheduled squats, bench press, and Pendlay rows. As usual, I warmed up with foam rolling, stretching, body weight squats, and barbell front squats.

This was an early evening workout and the place was packet with high school kids. On one hand, I love the fact that a new generation is killing it in the gym–on the other hand, I’d rather have the racks and free weight area to myself! šŸ˜‰

Short work week, so I’m making the best of it–as always…

Be smart in the kitchen and a beast in the gym!

5-26-2015-workout

Workout: May 20, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Mid-Week, Stress Relief

lightning-logoQuite a stressful day for me–very thankful to get to the gym tonight. This is the mid-week workout for Week 1 of my new StrongLifts Advanced cycle. This includes squat, dead lift, and standing overhead press. I warmed up with foam rolling, stretching, body weight squats and the front squats before the main lifts.

I got home from the gym in time to watch the Tampa Bay Lightning playoff game–what an incredible victory! I stayed up way past my bed time–I will pay tomorrow for the lack of sleep. :(

Halfway through the week–as always…

Be smart in the kitchen and a beast in the gym!

5-20-2015-workout

Workout: April 22, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Bumper Plates Are Cool!

My gym finally got some bumper plates and allow members to use them. I’ve never used them before and, since today the StrongLifts Advanced workout called for deadlifting today, I finally got to try them out–cool!

The program called for me to deadlift 300 lb., three reps for three sets. I ended up increasing the working set to 305 lb. (because I was too lazy to hunt down 2.5 lb. weights :) ). After that I decided to do a couple of singles: 315 lb. and then 325 lb. which was a PR!

foam-rollerThe rest of the workout included overhead press, shoulder work, and some weighted chin-ups.

I’m pretty sure my foam roller will be my best friend tomorrow as I expect a tight posterior chain.

Fun hump day workout–as always…

Be smart in the kitchen and a beast in the gym!

4-22-2015-workout

Workout: February 20, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Change Of Plans

With my wife out of town, my schedule’s been off all week. I really prefer working out in the morning–it energizes me for the day. I got to the gym in the morning after dropping the kids off at school and, after stretching, foam rolling, shoulder rehab exercises, and body weight squats, I made my way over to the squat racks and flat benches…all five stations were occupied! :( This rarely happens and I had to call an audible–picture Payton screaming, “Omaha, Omaha!” :) I decided to postpone the workout until the evening since I had to bring my son back to the YMCA for swim practice (at 5:30pm) anyway.

As you might expect, the weight room was fairly empty at 5:30 pm. After foam rolling and stretching again, I walked back over to the squat racks and, you guessed it, both were occupied! One guy was doing overhead presses (proper use of the rack), but some knucklehead was in the other rack doing curls…arg! I only had to wait a few minutes until the guy stripped the tiny amount of weight and vacated.

This allowed me to execute my StrongLifts Advanced routine for Week 7 of my current cycle: squats, bench presses, Pendlay rows. I also added some dips, pull-ups, and chin-ups.

I got my workout in despite the schedule difficulty! As always…

Be smart in the kitchen and beast in the gym!

2-20-2015-workout

Workout: February 9, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Second Half Starts

I’m starting the second half of my current StrongLifts Advanced cycle which means the volume drops and the weight increases. Today I was scheduled to squat, bench press and do Pendlay rows. As I’ve been doing for weeks, I started with some high-rep, low weight, dumbbell shoulder rehab exercises (this is after foam rolling and stretching of course).

Squats went well and I finally felt confident enough in my shoulder strength to attempt some actual bench press weight. Although I missed the final rep at 205, I felt no shoulder pain! After the bench press, my shoulder felt good enough to add some nominal weight to the bar for Pendlay rows–no where near the scheduled working weight, but some weight none-the-less.

Great workout to start the work week–as always…

Be smart in the kitchen and a beast in the gym!

2-9-2015-workout

Workout: January 5, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Back At It, Kinda…

It’s a new year and I’m really happy to get back to the gym to lift some weights. Because of vacation, I haven’t been to the gym since December 19th…wow! But, here’s the thing…my shoulder is still very sore from a snowboard spill last week (on the last run of the trip no less). :(

I decided to restart my current cycle of StrongLifts Advanced so today was supposed to be Week 1 lifts including squats, bench presses, and Pendlay rows. After much foam roller and stretching, I started with very light squats and then worked my way up to the working weight of 190 lb. After squats I was able to carefully able to complete my bench press sets. I’m not sure if I did any damage–I did experience some nominal pain–time will tell.

Some people think I’m nuts for doing squats three times a week. Many people have a “leg day” once a week and that’s when they do squats. This injury demonstrates that squats are not just a leg exercise–it’s a compound move that works the entire body, including the shoulders. How do I know? I could definitely feel my injured shoulder holding the bar on my back while performing the squat (and 190 lb. is pretty light, imagine the effort required for 290 lb.). The squat works everything!

Hope you are getting your first 2015 workouts in and, as always…

Be smart in the kitchen and a beast in the gym!

1-5-2015-workout

Food: December 19, 2014

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

12-19-2014-over-under12-19-2014-weight 12-19-2014-steps 12-19-2014-sleep

I’m Ready To Relax

It’s Friday and, after three days on the road, I’m ready for the weekend and some relaxation. Today I am back on schedule and was able to get my Friday workout in. This means a normal start to the day:

  • Ketosis test – body in a ketogenic state, check.
  • Record my weight and bf% (using my FitBit Aria scale), check.
  • Take my daily 5g dose of creatine, check.
  • Drop daughter off at bus stop, check.
  • Head to YMCA to lift, check.
  • Fire up mind and body for workout with a can of Celsius, check.
  • Drink my pre-workout BCAAs, check.
  • Foam roll and stretch, check.
  • Turn on beast mode and kill it in the gym! Check. :)

Speaking of foam rolling, just a few hours left to enter the drawing to win a free foam roller in the Holiday Foam Roller Giveaway, enter now!

After a very busy workday, I took my son to swim practice and walked a five mile loop near the YMCA. By the end of the day, my FitBit One tracker showed I walked just over 10 miles today! Once again, I think walking is soooo underrated!

I looking forward to the weekend and downtime–as always…

Be smart in the kitchen and a beast in the gym!

12-19-2014-diary

12-19-2014-weekly

December 18, 2014

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

12-18-2014-over-under12-18-2014-weight 12-18-2014-steps 12-18-2014-sleep

Jumpin’ The Jet Home

Today is a travel day as, with a two-hour time change, I’m pretty much on a plane all day coming home. Woke up feeling great and eager to see my family! :) My “first thing” in the morning ketosis test showed me in a ketogenic state and I took my daily dose of creatine per usual. Nothing exciting from a food perspective other than eating a bag of trail mix for my first meal of the day at 10am MT/Noon ET while waiting to board the plane. Good to dinner at home after three days on the road.

It’s beginning to feel a bit like Christmas for me! :) Hope your week is going well, and…

Saturday is the big Holiday Foam Roller Giveaway drawing–enter today–and, as always…

Be smart in the kitchen and beast in the gym!

12-18-2014-diary

12-18-2014-weekly

Food: December 17, 2014

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

12-17-2014-over-under12-17-2014-weight 12-17-2014-steps 12-17-2014-sleep

When In Rome

It’s Wednesday and I’m hanging out in Colorado Springs for work. Bad news is I skipped my normally scheduled workout, the good news is I already did my Wednesday workout on Monday! :) Woke up in a great mood despite getting a little less sleep than I would like (my FitBit One tracker showed just over seven hours).

I stayed with my intermittent fasting routine eating my first meal at about 12:30 MT (only taking my daily 5g creatine dose prior to that first meal). Had an early dinner which included bison short ribs! I figure this type of dish is much less common in Florida so when in Colorado… :)

I did manage to get some exercise in form of walking. Like a prisoner in a cell, I reached the final steps of my walking goal by pacing in my hotel room. I published a new feature post today on my belief that walking is underrated, check it out!

12-17-2014-steps-daily

I can’t believe the Holiday Foam Roller Giveaway drawing is just 2 days away! If you haven’t entered, please do (by “liking” the Facebook page and subscribing to the newsletter). Good Luck!

I hope your hump day was productive and, as always…

Be smart in the kitchen and a beast in the gym!

12-17-2014-diary

12-17-2014-weekly

Food: December 11, 2014

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

12-11-2014-over-under12-11-2014-weight 12-11-2014-water 12-11-2014-sleep

Keepin’ The Carbs Low

Despite getting a little less sleep than I prefer (my tracker measured just under seven hours), woke up feeling great. No workout today but I took my daily 5g dose of creatine first thing and jump started my brain with my favorite, all-natural energy drink, Celsius. I’ve been pretty consistent lately with keeping my carbohydrate intake low (for me, under 200g is the target), so no surprise that I tested in a ketogenic state again. If you are curious about moving to a ketogenic diet, I highly recommend the book, Keto Clarity, by Jimmy Moore.

As usual, I maintained my intermittent fasting routine with eating my first meal at around 1:30pm, and had my second and last meal at about 8:30pm. Work included a marathon conference call in the morning and I’m a habitual pacer when on the phone. The benefit of my inability to sit during these calls…logging my target walking distance (of 5 miles) was effortless today! :)

Just 8 days until the Holiday Foam Roller Giveaway–earn your chances to win today!

Heading into the weekend–hope your week has been productive and, as always…

Be smart in the kitchen and a beast in the gym!

12-11-2014-diary

12-11-2014-weekly