Monday, October 31, 2016

16th Cycle: 2.1

Military Press (Max: 150lbs)
WeightReps
105lbs3
120lbs3
135lbs3

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Pullups

SetsReps
15
24
33
43
52

Dips

SetsReps
45

Shrugs

WeightSetsReps
45215

Friday, October 28, 2016

16th Cycle: 1.4

Squats (Max: 255)
WeightReps
165lbs5
190lbs5
215lbs1

Front Squats

WeightSetsReps
105lbs510

Back Extensions

WeightSetsReps
25lbs510

Situps

SetsReps
515

Neck Flexion

WeightSetsReps
25lbs110

Thursday, October 27, 2016

Civilize the Mind


Civilize the mind but make savage the body.  That's the motto of this blog and my personal goal in life.  I've done a good job making savage the body.  I'm down 50lbs, I am stronger, faster and in better condition.  But I've also tried to civilize the mind,  I am constantly trying to learn.  Whether taking a class, watching a documentary, listening to a podcast or reading a book.  At the beginning of the year, I set a goal to read 12 books in 2016.  Not a huge goal, but a goal.  I finished my 12th book tonight and have a list of books to read a mile long.  I have no set style of book I like or don't like,  I want to be entertained, but I also want to learn.  I've found a good mix.  I go through phases where I read a lot then I won't read at all for a week.  

I still have plenty of room to improve both phsyically and mentally and I am continuing to grow every day.  Trying to be 1% better today than I was yesterday.  Both physically and mentally.  

As Wolf Brigade Gym's Greg Walsh says, "A strong body governed by a weak mind is no more useful than a sports car powered by a hamster wheel."

16th Cycle: 1.3

Bench Press (Max: 230lbs)
WeightReps
145lbs5
170lbs5
195lbs2
185lbs3

Barbell Rows

WeightSetsReps
120lbs510

Dumbbell Military Press

WeightSetsReps
40510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25110

Skull Crushers

WeightSetsReps
50110

Face Pulls

WeightSetsReps
50410

Tuesday, October 25, 2016

16th Cycle: 1.2

Deadlift (Max: 285lbs)
WeightReps
185lbs5
215lbs5
240lbs7

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, October 24, 2016

16th Cycle: 1.1

Military Press (Max: 150lbs)
WeightReps
95lbs5
110lbs5
125lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs310
45lbs210

Pullups

SetsReps
15
24
33
43
52

Saturday, October 22, 2016

Weekly Body Fat Measurements

Back when I started this process I set a goal of getting to 185lbs.  I am at 186lbs currently and looking at myself in the mirror and I think its time to reevaluate my goals.  Instead of setting a goal weight, I decided I want be as strong as I can be with a body fat % somewhere between 10-15%.  The methods I used aren't perfect and in fact they don't match up.  I think that's due to human error on the body fat calipers.  I have not used them regularly so I'm not sure if I doing it correctly, but I will be able to tell if the body fat is going down as long as I remain consistent in my measuring methods.

Civilize the mind, make savage the body.

Body Weight
186lbs

Body Fat Caliper Method

Body PartMM
Chest8
Abs28
Thigh10
Body Fat %14.2%

Dave Draper Method

Body PartInches
Neck17
Waist36
Body Fat %19.436%

Friday, October 21, 2016

14th & 15th Cycle Deload: 4.2

Bench Press (Max: 225lbs)
WeightReps
90lbs5
110lbs5
135lbs5

Squats (Max: 245lbs)

WeightReps
100lbs5
120lbs5
145lbs5

Ez Bar Curls

WeightSetsReps
45lbs110

Dumbbell Shoulder Raises

WeightSetsReps
15lbs110

Sit Ups

SetsReps
115

Triceps Pulldown

WeightSetsReps
50lbs110

Face Pulls

WeightSetsReps
50lbs110

Wednesday, October 19, 2016

14th & 15th Cycle Deload: 4.1

Military Press (Max: 145lbs)
WeightReps
60lbs5
75lbs5
85lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs210

Pullups

SetsReps
15
24
33
43
52

Walking

Time
30 mins

Sunday, October 16, 2016

New Nutrition Plan

So starting today I am trying a new nutrition approach.  I am going with a combination of intermittent fasting along with a sort of modified atkins diet.  The plan is to have a fasting period of 20 hours, followed up by a 4 hour feeding period.  I am going to have to make some scheduling adjustments.  I currently train 3 times a week at 9p.  I plan to start the feeding period after training so eating at 11p at night is not ideal.

I am going to remain in a caloric deficit until I am below 15% body fat.  Closing in on that number, but still have a bit to of fat to burn.

For my nutritional intake values, I want to have 5-10% of calories from carbs and the rest divided between protein and fat with at least 1g of protein per lb of body weight.  I think the one large meal a day will help me get more protein in actual food instead of protein shakes while also opening up my selection of foods to include other healthy fats and vegetables.

Trial and error.  I made it through 20 hours of fasting today with no issues.  That 20 hour period included a conditioning workout.  I am interested to see how it effects my strength workouts.  Stay tunes for updates.

Preparatory Men



Madmartigan

Time
11:46

Walking

Time
44 min

Friday, October 14, 2016

15th Cycle: 3.4

Squats (Max: 245)
WeightReps
180lbs5
205lbs3
230lbs1

Front Squats

WeightSetsReps
105lbs110

Good Mornings

WeightSetsReps
95lbs110

Situps

SetsReps
515

Thursday, October 13, 2016

15th Cycle: 3.3

Bench Press (Max: 225lbs)
WeightReps
165lbs5
190lbs3
210lbs1

Barbell Rows

WeightSetsReps
115lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25310

Skull Crushers

WeightSetsReps
45310

Farmer Walks

WeightReps
801

Tuesday, October 11, 2016

15th Cycle: 3.2

Deadlift (Max: 275lbs)
WeightReps
205lbs5
230lbs3
260lbs3

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, October 10, 2016

15th Cycle: 3.1

Military Press (Max: 145lbs)
WeightReps
105lbs5
120lbs3
135lbs2

Dumbbell Incline Bench

WeightSetsReps
45lbs510

Pullups

SetsReps
15
24
33
42
52

Dips

SetReps
16

Shrugs

WeightSetsReps
45215

Plate Raises

WeightSetsReps
25210

Saturday, October 8, 2016

Discipline over Motivation

Discipline always trumps motivation. Motivation is about emotion and too many times, we rely on emotion to raise our performance. Unfortunately, this can quickly wear you down and if you aren't motivated, lead to lackluster or missed training sessions. 
Discipline doesn't care how you feel, what the weather is or if you've had a bad day. Discipline will carry the strong. Discipline will drive success. Discipline doesn't need a "hype" video or loud music. Discipline over motivation.

Pushups

SetsReps
511

Walking

Time
40 mins

Friday, October 7, 2016

15th Cycle: 2.4

Squats (Max: 245)
WeightReps
170lbs3
195lbs3
220lbs1

Front Squats

WeightSetsReps
105lbs510

Good Mornings

WeightSetsReps
95lbs510

Situps

SetsReps
315

Thursday, October 6, 2016

15th Cycle: 2.3

Bench Press (Max: 225lbs)
WeightReps
155lbs3
180lbs3
200lbs3

Barbell Rows

WeightSetsReps
115lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25310

Skull Crushers

WeightSetsReps
45310

Farmer Walks

WeightReps
751

Wednesday, October 5, 2016

Madmartigan


Saw this video yesterday, so I gave it a shot today.  Ten burpees and ten 25m sprints for 5 rounds.  I believe they do the sets continuously, but I'm still not in good shape, so I did it with a 2 min rest between reach round.  Still a brutal conditioning workout.  Thanks to Atomic Athlete for sharing this.


Madmartigan

SetsRest
52:00

Tuesday, October 4, 2016

15th Cycle: 2.2

Deadlift (Max: 275lbs)
WeightReps
190lbs3
220lbs3
245lbs7

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, October 3, 2016

15th Cycle: 2.1

Military Press (Max: 145lbs)
WeightReps
100lbs3
115lbs3
130lbs3

Dumbbell Incline Bench

WeightSetsReps
45lbs510

Pullups

SetsReps
15
24
33
42
52

Dips (Bands)

SetReps
115
215
310
410

Shrugs

WeightSetsReps
45215

Plate Raises

WeightSetsReps
25210