Friday, February 24, 2012


A bit of a lengthy worrisome day at work; coming up on the end of my 7 days of Creatine loading, might shoot for 10 days, just gonna see how things go.

Rowing Machine: 15 minutes total; 10 steady state @ 70% and 5 min @ 30sec all out sprint, 30sec 60%

Food today was some left over BBQ pulled beef, I am so addicted to BBQ, and then a protein shake before starting my next fast.

Nothing too crazy to report today.

Thursday, February 23, 2012


Back down to my usual 155 weight range after a few stumbles last week.

Today is going to be an early morning workout because I have to attend a meeting this afternoon out at my job site before coming home, and I hate dealing with all the bros who come to the gym later in the day. Today would be an ideal example of why I need to invest in some worthwhile protein powder; I am going to fall back on my BCAAs to keep my body fueled enough while I fast until I get home around 6 tonight.

Wednesday, February 22, 2012


Back on the rigs for the next two weeks so my workout schedule is going to be a little off; but, this is the time where really buckling down and not punking out comes into play. I am hoping that knocking down some BCAAs and looking at some motivational posts on tumblr will keep my motivations high. In the past I have been struggling to get myself to go to the gym or to workout after work so I'm hoping to break out that cycle this time around.

I Won't be able to work out until 2 or 3 in the afternoon most days and will be fasting until after I workout.

Day 1 was a workout success
Rowing machine: 30 minutes and 6740meters total @ 5 min warmup 60%, 10 min of 30s all out and 60s 50%, finished off final 15min steady state at 75%
The last 12 minutes were brutal, my legs ached the whole way; but, I just kept chanting in my head "This is what separates the mediocre from the extraordinary."

Getting ready to break my fast with some fish and veggies.

Also I am looking for a good protein powder that isn't crazy expensive, if anyone has any recommendations feel free to add them to the comments section.

Tuesday, February 21, 2012


Felt a little off this morning and had a moment of "Oh you can just skip working out today" and then I heard another, very Wolverine-esque, voice go "Don't punk out bub!" Went to the gym and had a great lift today, just goes to show that even when you don't feel like it you can still get in a solid lift.

Bike: 10 min for 3 mi
Squat: 135 1x5, 260 5x5
Overhead Press: 115 2x5, 2x4, 1x5
Deadlift: 260 1x5, 225 1x7
Weighted Dip: 35lbs 5x10
Weight Chin: 35lbs 4x5, 1x6
Weighted Hang: 35 lbs 19s, 25s, 25s
Unweighted Chin: 10, 9, 8

Came home to awesome scent of BBQ pulled beef marinating in the slow cooker.....I am going to eat so much tonight when that is done.

Eating like food is going out of style today; planning to start a 2 week heavy cut tomorrow, which will probably turn into 4 weeks

Monday, February 20, 2012


Muscles are a bit sore from yesterday's weight training; planning to do some sprint work this morning.

Just finished my first real "cardio" session in forever.
Erg: 30 minutes broken down into 5 min warmup, 5 min of 20 sec all out and 40 sec 40%, 5 min steady state at 60%, 5 min of 20 on 40 @ 40%, 10 min steady state @ 70%.
Planks: 60 sec x 2 superset with 30 sec Side Plank each side.

Meal 1: Salmon, broccoli and peas
Meal 2: 1 sweet potato, 1 grilled chicken breast, 2 brats, 2 burger patties and some asparagus.

Just tracked all my food, and as usual it looks like I have been over estimating how much I actually eat; today I only came out around 1800kcals and this was a big day of eating for me.....FAIL

Added Meal 3: Another chicken breast with 1 tbsp peanut butter (I've had a huge craving for PB lately) This bumped my daily intake up to 2302

And some motivational pics:

Where do I find these women? Clearly my gym sucks.

Sunday, February 19, 2012


Had a good night last night. Ate SOOOOOO much pulled pork, and loved every minute of it; looking forward to leftovers today.

Attempting BCAA round two today, taking it slow and not drinking it all in a matter of minutes.

The new approach to BCAA this morning went swimingly, none of that queasy feeling.

Squat: 135 1x5, 255 5x5
Bench: 190 2x5, 1x4, 1x5, 1x4
Weighted Chin: 32.5lbs 4x5, 1x6
Weighted Dip: 32.5lbs 3x10, 1x9, 1x10
1 arm bent over row: 75lbs 3x10 each side

Watched a guy at the gym deadlift 4x 45's and 1x25 each side....needless to say it really lit a fire under my ass to get my deads up.

Saturday, February 18, 2012


Looking and feeling a hell of a lot better than yesterday morning; the puffiness has gone away and I have a nice low level post-lift sore going ( I absolutely love that feeling)

Still too early to comment on the effectiveness of the creatine in any major way, planning to try the fasted pre-workout BCAA before doing some sprint work today; so we will be seeing how that goes for me. It's looking like I am going to be munching on some pulled pork tonight before most likely heading out to party it up.

Alright, just drank BCAA powder for the first time; let's see what happens.
Body is starting to get all tingly, this is a rather odd feeling

Verdict for today's BCAA experiment: I think I overdid it and tried too much at once, either too much BCAA  or too much water in a very short time for my body. I got a queasy feeling as I started my workout and opted to just sit down with the dogs rather than push it too hard and see my insides come out.