Saturday, February 28, 2015

Week 7 Weigh In & Review

Starting Measurements
Weight - 240lbs
Waist - 47"


Today's Measurements
Weight - 222lbs
Waist - 43"
Body Fat* - 29.2%


Blood Pressure
126/78


This was a pretty good week.  Felt good to get back into the gym and lift.  As I stated last week, I did the training I was supposed to do last, this week.  I also made a point to do some stretching/yoga every day.  The Sean Vigue yoga video I have been doing has been really good.  Started doing it in the mornings before working out as a warm up.  I did it Monday and Tuesday, didn't do it Wednesday or Thursday and I noticed a difference in how I felt the rest of the day, so I did it again yesterday and today.  I did experience a little back pain after doing squats yesterday.  Not sure if its a form thing or what, going to keep an eye on it.  I keep thinking I need to get a personal trainer to help make sure my form is correct.

I noticed this week that my pants are having trouble staying up.  That's a good sign and a good feeling.  The scale is going down and so is my waist line.  I look leaner, I am sleeping better, I have more energy.  This training is going well.  I'm enjoying it and that keeps me getting up at 5am every day to get to the gym.

Next week will be the beginning of a new cycle.  Adding weight to the lifts and getting stronger.  I'm also going to add dumbell biceps curls on Mondays.  Threw them in this past week while I waited on some weights, so I think I'll keep them.  I'll also be walking longer, faster and at a steeper incline.  Same for the sprints.  The plans for those are good, but the walking is getting old.  Thank god for podcasts because the music at the gym is fucken horrible.  Gonna keep it going.

My co-worker asked me the other day what my training goals were.  I told him I just want to be a bad motherfucker.


* Using Dave Draper's Body Fat Calculator

Friday, February 27, 2015

Week 7 Day 5

Squats               
Weight         Reps
140lbs(75%) 5
155lbs(85%) 3
175lbs(95%) 5

Leg Raises
Sets Reps
3 10

Back Extensions
Sets      Reps
5 10

Incline Sprints
Sets Incline     Speed    Time
5 1% 10mph    25sec

Walking (5.4)
Time Incline    Speed
39 mins2%3.5mph

Squat Workout Max - 185lbs


Caloric Intake
1955

Carbohydrate Intake
132

Thursday, February 26, 2015

Week 7 Day 4

Bench Press       
Weight         Reps
140lbs(75%) 5
160lbs(85%) 3
175lbs(95%) 5

DB Military Press 
Weight Sets     Reps
20lbs 5 15

Dips*             
Weight Sets      Reps
170lbs 5 10

Ez Bar Curls  
Weight Sets      Reps
45lbs 3 15

Farmer's Walks
WeightSets     
65lbs2

Walking (5.3)
Time Incline    Speed
39 mins2%3.4mph

Pushups**
Sets      Reps
10 8

Bench Workout Max - 185lbs

Caloric Intake
1955

Carbohydrate Intake
126


*assisted dip machine
**Born Fitness Pushup Improvement plan

Wednesday, February 25, 2015

The Amateur

Turning Pro by Steven Pressfield

Fuck everybody else.  Do what you want because you want to do it.  Do not apologize for your life.  Stand for something.  As the great "Wino" Willie Forkner once said, "I live like I want to, not like you think I should."


Walking (5.2)
Time Incline    Speed
39 mins3%3.4mph

Caloric Intake
1900

Carbohydrate Intake
154



Tuesday, February 24, 2015

Week 7 Day 2

Deadlift             
Weight         Reps
110lbs(75%) 5
125lbs(85%) 3
140lbs(95%) 10

Lunges  
Weight Sets     Reps
25lbs 3 10

Lat Pull Down
Weight Sets      Reps
80lbs 5 15

Incline Sprints
SetsIncline    Speed   Time
51%10mph   25sec

Deadlift Workout Max - 150lbs

Caloric Intake
1744

Carbohydrate Intake
95

Monday, February 23, 2015

Monday Motivation


Week 7 Day 1

Military Press
Weight Reps
95lbs(75%) 5
110lbs(85%) 3
120lbs(95%) 4

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
35lbs 3 10

Dumbbell Curl
Weight Sets      Reps
20lbs 3 10

Farmer's Walks
WeightSets     
65lbs2

Walking (5.1)
Time Incline    Speed
39 mins2%3.4mph

Pushups*
Sets      Reps
10 8

Military Press Workout Max - 127lbs

Caloric Intake
2337

Carbohydrate Intake
192


*Born Fitness Pushup Improvement plan

Sunday, February 22, 2015

Back to the Roots of Training

I've been on a mission the last few years to get back to the roots of training; to get back to when training was fun, simple, and most importantly, free of the fluff and crap that has polluted my world.


Back to a time when training was about strength, about moving weight, and moving bodies. About being proud of an added rep or 10 more pounds. Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn't "cardio, it's part of training and if you're going to walk for your conditioning you best have something on your back or in your hands.

With that in mind, here's a list of some simple rules that we follow:

• Squats are walked out.

• Lift-offs are not given on the bench press.

• If you're going to overhead press, it will be done standing.

• No straps unless you are hurt or doing a hang variation of a lift.

• You don't debate about organic/non-organic.

• Squats are done with a barbell on your back; this is assumed and are not called "Back Squats." You don't say you're going to take a "standing piss" do you?.

• No need for music or training partners or "the right atmosphere" to train hard.

• There are no 8-week plans, rather yearlong goals and decade long achievements.

• All you need is a rack, barbell, platform and some weights.

• You realize stretching doesn't make you slow or non-explosive.

• You realize physical strength can develop mental and spiritual strength.

• You never fall for gimmicks; principles last forever.

Now there are quite a few more of these, but you get the picture. The point is this: training has become over run with people telling us how we need to think, how we need to train, and what is acceptable. Don't bring your gimmicky elements onto my platform.

And please, don't try to sell us on how hardcore you are or how dedicated to strength you are. Your lifts and your silence do more talking than your Internet chatter and bravado.

Jim Wendler, originally posted on T-Nation.

Saturday, February 21, 2015

Week 6 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 226lbs

Blood Pressure
137/82


Week 6 is in the past.  It was a pretty disappointing week for me.  On Monday I accidently miscalculated the weight for my military press and put to much on.  Thinking I was just weak, I forced up a rep and my momentum carried me forward and I felt something pull in my back, hence the image in this post.  I finished the day's exercises but decided on Tuesday with a sore back to consider this my deload week, which was planned for next week.  Next week I will do that training I had planned to do this week and then start the cycle again the following week.  I did get my walking plan in this week and just finished up a light yoga stretch workout and the back is feeling pretty good.

Good news, I was still able to drop 2lbs this week without working out.  I feel I am doing a pretty good job with my diet.  I've lost the random cravings for Mt Dew and with this being Lent, I have given up soda completely, which means I am now not drinking any on the weekends either.  The diet is the hardest thing for me, I am pretty picky.  But I have made small steps to improve.  Instead of eating McDonalds or Wendys every day for lunch, I have been eating soups or deli sandwiches.  Neither are great for you, but they are both substantially better than the fast food options.

Changes going forward:  I am going to be starting the pushup plan I talked about in last week's review, the Born Fitness Pushup Improvement plan.  I am also going to make for of an attempt on the weekends to keep my sleep routine.  I have been going to bed at 10p and waking at 5a and heading to the gym.  On the weekend, if not the same, it will be something similar.  For example, last night I went to bed at 11 and woke at 6.  Trying to get my body in a pattern and hopefully make Monday mornings easier.  Looking forward to getting back to the strength training this week.


Yoga
20 mins

Friday, February 20, 2015

Week 6 Day 5

Went to bed last night with the intention of getting up and finishing off my walking program for the week.  Woke up this morning and was cold so I hit the snooze.  As I was lying there, I thought about some videos and articles I'd read recently by Zach Even-esh and a couple issues of the Spartan Up Podcast I'd listened to recently and decided I was going to get up and go despite the -4 degree temperature.  For me personally, thats a big deal.  I've always found the excuse to skip working out or push it off a day.  Today, I decided I didn't want to be average and went to the gym.

Also, I did some light weight work after my walk to see how my back felt, still a little sore but no pain during the workout.  Hopefully, Monday I'll be good to go.

Also, for real check out the Spartan Up Podcast.  Tons of really good interviews with fascinating people.  All are around 30 mins long.  Good stuff.

Walking (4.3)
Time Incline    Speed
37 mins1.5%3.4mph

Caloric Intake
1826

Carbohydrate Intake
122

Thursday, February 19, 2015

Week 6 Day 4

My back is still messed up.  Going forward with my plan on making this my deload week and then will do the workouts I had planned to do this week, next week and go from there.

Caloric Intake
1150

Carbohydrate Intake
111



Wednesday, February 18, 2015

Thermogenesis and Fat Loss


So I stumbled across this type of thing a couple years ago, but recently it came back up when I was listening to an episode of the Ben Greenfield Fitness Podcast.  Ben interviews Tim Ferriss and Ray Cronise and they talk about the science behind thermogenesis and how it can help you lose fat. This is something I am integrating into my weekly routine, but so far its been brutal.  The water is really damn cold.  I know they say the first minute is the worst, but I've yet to make it past the first minute.  Baby steps.

If you don't have the time to listen to the podcast, check out the article Chilling the Fat Away and it gives you the basic science as well.  You can also check out this article by Ben Greenfield on how to apply this to your weekly/daily routine.


Walking (4.3)
Time Incline    Speed
37 mins1.5%3.3mph

Caloric Intake
1643

Carbohydrate Intake
185

Tuesday, February 17, 2015

Week 6 Day 2

Took today off because on my back still hurting.  I am thinking about taking the rest of the week off and considering this my deload week and then re-doing this week next week.  We'll see how I feel Thursday morning.

Caloric Intake
1476

Carbohydrate Intake
79

Monday, February 16, 2015

Motivation Monday


Week 6 Day 1

Military Press
Weight Reps
95lbs(75%) 5
115lbs(85%)* 3
140lbs(95%)* 1

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
35lbs 3 15

Farmer's Walks
WeightSets     
70lbs2


Walking (4.2)
Time Incline    Speed
37 mins2.5%3.3mph


Military Press Workout Max - 127lbs

* I always fuck up how much weight I put on the bar.  Really regretting putting to much on this time, think I hurt my back.

Caloric Intake
1773

Carbohydrate Intake
146

Sunday, February 15, 2015

Strongman Training

Mural of Cincinnati Strongman Henry Holtgrewe in Cincinnati, OH.
"The beauty of strongman training is that there's no one way to perform the exercises. You usually end up improvising to complete the event. In other words, things don't usually go according to plan! The tire doesn't always flip over the same way. The sled doesn't always glide easily over the surface. The farmers walk implements don't remain stationary as you zigzag through your course and the sand in the sandbag moves all over the place when you try to lift it. 
The awkwardness of these events builds true, "functional" strength from head to toe. This enables you to strengthen muscles that are nearly impossible to strengthen with traditional weight training."

That was taken from Joe DeFranco's article, Strongman Training for Athletes.  Pretty interesting article and something I've been considered mixing in from time to time to keep the works fresh and interesting but also hit those muscles I may miss normally to build my functional strength.


Walking (4.1)
Time Incline    Speed
37 mins1.5%3.3mph

Saturday, February 14, 2015

Week 5 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 228lbs


Blood Pressure
138/73


Week 5 Down.  I only lost one pound which is frustrating but I am starting to feel better overall.  I don't have the stiffness or aches I had 5 weeks ago.  I can get off the couch without any cracking knees or hips.  My pants are getting a little easier to button.  I need to remember that the scale only tells one part of the story and sometimes, not an accurate part.  Fat loss is the goal.  Although I have been generally feeling better, I have been hitting a way around 3:30 every day.  I am not sure if I am getting enough food or what.  It may just be a typical work thing.

After the past two weeks, I've decided to take out the 4th exercise I had added every day except the biceps curl.  So I'll be back up to 5 sets of 10-15 reps for the assistance exercises.  I need to make sure I include some yoga and the Limber 11 every week.  I've been slacking off in those areas.  I'm also going to start Born Fitness Pushup Improvement plan.  Increasing pushups to help with my everyday strength.  Keep taking it one day at a time.

1 Mins Pushup Count
22

Friday, February 13, 2015

Week 5 Day 5

Squats               
Weight         Reps
130lbs(70%) 3
150lbs(80%) 3
165lbs(90%) 9

Leg Raises
Sets Reps
3 10

Back Extensions
Sets      Reps
3 10

Incline Sprints
Sets Incline     Speed    Time
5 1% 9.5mph    15sec

Walking (3.4)
Time Incline    Speed
35 mins1.5%3.3mph

Squat Workout Max - 185lbs


Caloric Intake
1573

Carbohydrate Intake
135

Thursday, February 12, 2015

Motto


Week 5 Day 4

Bench Press       
Weight         Reps
130lbs(70%) 3
145lbs(80%) 3
160lbs(90%)+ 7

DB Military Press 
Weight Sets     Reps
20lbs 3 15

Dips*             
Weight Sets      Reps
170lbs 3 15

Ez Bar Curls  
Weight Sets      Reps
45lbs 3 15

Farmer's Walks
WeightSets     
70lbs1

Bench Workout Max - 185lbs

Caloric Intake
1726

Carbohydrate Intake
88


*assisted dip machine

Wednesday, February 11, 2015

Real World Strength

My physical abilities outside of the traditional gym exercises were nothing to write home to Mom about. I had to get out of my comfort zone to develop REAL World Strength, a type of strength that is needed for athletics, military, law enforcement, mental toughness and plain ol’ being a BadAss. 
As a father, it was imperative for me to develop a new sense of toughness, to keep my edge while the majority of men who hit their 30s began making excuses, I wanted to make myself into a stronger man, inside and out.
-Zach Even-Esh,

Read Zach Even-Esh's blog post, Odd Objects Lifting for Real World Strength.  I am just getting back into training, but I am definitely going to incorporate some of these things to keep things fresh, keep my body improving and to improve my overall strength.

I also started reading his book, The Encyclopedia for Underground Strength and Conditioning.  It its a more expansive, detailed version of this post.  Looking forward to get more into it and adding something to my routine.  As I tweeted to Zach, I'm just trying to be less of a pussy than I was yesterday and prevent being what he calls "uselessly strong."

My new DIY Weight sled inspired by Zach and ITS Tactical.


Walking (3.3)
Time Incline    Speed
35 mins1.5%3.2mph


Caloric Intake
1825

Carbohydrate Intake
117

Tuesday, February 10, 2015

Week 5 Day 2

Deadlift             
Weight         Reps
105lbs(70%) 3
120lbs(80%) 3
135lbs(90%) 10

Lunges  
Weight Sets     Reps
25lbs 3 10

Lat Pull Down
Weight Sets      Reps
80lbs 3 15

Ab Wheel RO
Sets Reps
3 10

Incline Sprints
Sets Incline     Speed    Time
5 1% 9.5mph    25sec

Deadlift Workout Max - 150lbs

Caloric Intake
713

Carbohydrate Intake
69

Monday, February 9, 2015

Motivation Monday

We must remember that one man is much the same as another, and that he is best who is trained in the severest school."
 -Thucydides

Week 5 Day 1

Military Press
Weight Reps
90lbs(70%) 3
100lbs(80%) 3
115lbs(90%) 6

Incline DB Press
Weight Sets     Reps
30lbs 3 15

Dumbbell Row
Weight Sets      Reps
35lbs 3 15

Push-ups 
Sets      Reps
3 5

Walking (3.2)
Time Incline    Speed
35 mins2%3.2mph

Military Press Workout Max - 127lbs

Forgot Farmer's Walks today.  Pissed me off when I remembered.

Caloric Intake
1829

Carbohydrate Intake
120

Sunday, February 8, 2015

Train to the Standard

It doesn’t matter how much you lift. It matters that you lift correctly—which will keep you from getting hurt—and that you lift progressively heavier.

How fast do you need to be able to run? How far away is your cover? I can hit a C-Zone at 100 meters in less than a second. Will it take me an extra half-second to hit it moving? Maybe, but maybe not, since it’ll be a bigger target (after all, I don’t have to hit you in the vitals to stop you or slow you down….I can do that after I slow you down). How far away is your cover? You better be able to get there faster than I can notice you’re moving, and then shoot you. It’s that simple. You need to run faster than you did last time you ran.

You don’t need to be a power lifter. You do need to power lift. You don’t need to be a sprinter. You do need to be able to sprint.

This was taken from Train to the Standard by John Mosby.  John is talking about training in the tactical realm, but the underlying point is that we constantly need to be better today than we were yesterday and better tomorrow than we are today.  The kaizen principle.  Constant self-improvement.


Walking (3.1)
Time Incline    Speed
35 mins1.5%3.2mph

Saturday, February 7, 2015

Week 4 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 229lbs


Blood Pressure
140/85


Another solid week in the book.  Restarted the cycle again on the exercises.  Increased weights on all the assistance exercises.  I increased my bench press and military press workout maxes by 5lbs.  I stayed the same on squat this cycle just to hone in on my form.  On deadlift, I dropped my workout max 100lbs.  I want to make sure my form is correct and give my back a gradual increase in weight to slowly get stronger to prevent injury.  As they say, if you are injured you can't get stronger.

This week I also started incline sprinting on the treadmill using the format in the article, Cardio for Strong People.  Really enjoying this whole process.  I feel like I am getting stronger and its a program that not the same old thing every day, so I look forward to going and working out.

My diet was a lot better this week.  I was more focused on keeping my calories and carbs in the necessary ranges.  I am also trying to find some good tasting healthy foods to help make the process easier and make for an actual life change.  For those of you that know me, you know my love for Mt Dew.  I've had countless battles with not drinking it.  I haven't had a single drop since I started this process, which for me is pretty good.  Previous attempts I would drink it on my cheat days.  Not this time around.

There aren't going to be any real changes in next week's training.  The only real one which isn't much is I will be dropping single leg RDLs from Squat day.  Other than that I will be progressing as normal.  I'm continuing on the 5/3/1 training, the walking program and sprinting programs I have started.  The sprinting program leaves a little wiggle room for how you progress.  I've decided to increase the speed .5mph every week until I reach the max for the level, then increase the incline by .5% until I reach the max for that and then progress on.  That will obviously depend on how the increases go, I may stay at a certain speed/incline combination for a week or more.  Slowly but surely trying to get stronger, leaner and in better shape.

Friday, February 6, 2015

Week 4 Day 5

Squats               
Weight         Reps
120lbs(65%) 5
140lbs(75%) 5
155lbs(85%) 10

Leg Raises
Sets Reps
3 10

Back Extensions
Sets      Reps
3 10

Single Leg RDLs
   
WeightSets    Reps
10lbs110

Incline Sprints
Sets Incline     Speed    Time
5 1% 9mph    15sec

Walking (2.4)
Time Incline    Speed
33 mins1%3.2mph

Squat Workout Max - 185lbs

Caloric Intake
1013

Carbohydrate Intake
66

Thursday, February 5, 2015

Week 4 Day 4

Bench Press       
Weight         Reps
120lbs(65%) 5
135lbs(75%) 5
155lbs(85%)+ 10

DB Military Press 
Weight Sets     Reps
20lbs 3 15

Dips*             
Weight Sets      Reps
170lbs 3 15

Ez Bar Curls  
Weight Sets      Reps
45lbs 3 15

Farmer's Walks
WeightSets     
65lbs2

Bench Workout Max - 185lbs

Caloric Intake
1920

Carbohydrate Intake
91


*assisted dip machine

Wednesday, February 4, 2015

The Iron - Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why.

I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time.

I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the black board. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no.

He told me that I was going to take some of the money that I had saved and buy a hundred pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away.

You couldn't say s--t to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble.

That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone.

It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

This article originally appeared in Details Magazine

Walking
Time Incline Speed
33 mins1%3.1mph

Caloric Intake
1906

Carbohydrate Intake
81

Tuesday, February 3, 2015

Week 4 Day 2

Deadlift             
Weight         Reps
95lbs(65%) 5
110lbs(75%) 5
125lbs(85%) 5

Lunges  
Weight Sets     Reps
25lbs 3 10

Lat Pull Down
Weight Sets      Reps
80lbs 3 15

Ab Wheel RO
Sets Reps
3 10

Incline Sprints
Sets Incline     Speed    Time
5 1% 9mph    15sec

Deadlift Workout Max - 150lbs

Caloric Intake
1473

Carbohydrate Intake
54

Monday, February 2, 2015

Week 4 Day 1

Military Press
Weight Reps
80lbs(65%) 5
95lbs(75%) 5
110lbs(85%) 7

Incline DB Press
Weight Sets     Reps
30lbs 3 15

Dumbbell Row
Weight Sets      Reps
35lbs 3 15

Push-ups 
Sets      Reps
3 5

Farmer's Walks
WeightSets     
65lbs2

Walking   
   
Time Incline   Speed
33 mins1.5%3.1mph

Military Press Workout Max - 127lbs

Caloric Intake
2149

Carbohydrate Intake
180

Motivational Monday


Sunday, February 1, 2015

The Jay Ferruggia Show

JFS
I recently started listening to The Jay Ferruggia Show.  It might be the best podcast I have ever listened to.  Its mostly a fitness/training podcast, but he touches on other aspects of life as well.  He has interviewed various people from other trainers, to oral health experts, to dating/sex experts, to sleep experts, to Navy SEALs, to UFC fighters and so on.  He also regularly does full episodes to answer listener questions.  I've learned something never every time I listen.  If you are interested in improving yourself, physically or mentally, you need to listen to this podcast.  


Walking   
   
Time Incline   Speed
33 mins1%3.1mph

Limber 11
10 mins