esqinchi

+1 to this, especially for the beer!

Tuesday, December 31, 2013: NYE Workout (a/k/a Leg Day) 1. Front Squat - 2 x 15 @ 70lbs 2. Squat Jump - 2 x 20 3. Walking Lunge w/ Rotation - 2 x 12* @ 35lbs 4. Lunge Jumps - 2 x 20 5. Bulgarian Split Squat - 2 x 15 @ 50lbs 6. Reverse Lunge to Front Kick - 2 x 12* 7. Straight Leg Deadlift - 2 x 15 @ 70lbs 8. Stability Ball Hamstring Curl - 2 x 25 9. Pistol Squat - 2 x 12* 10. Side Lunge - 2 x 12* @ 70lbs Solid leg session today. Commitment means training legs on New Year's Eve, right? Had kind of a shit end to the day when my car broke down while my wife was about to drive it home from work. I believe it is the alternator. Couldn't have come at a worse time, since we are currently under contract for a house. Anyhow, I'll deal with that tomorrow, or the next day, or next week... Maybe I'll just sell it as is to whomever wants to come pick it up. Came home, warmed up my tootsies, and sat down with this beer to ring in the new year, and as a final jaunt before I dive into my resolutions. Happy New Year all!

Monday, December 30, 2013: Core Day (Repeat Twice, Rest 1 Minute Between Rounds) 1. Situp Vup x 20 | Cross Toe Touch x 20* 2. Burpee x 20 3. Stability Ball Pike x 15 4. Side Plank w/ Rotation x 15 5. Jacknife x 15 @ 25lbs | Reverse Crunch Tossback x 20 (done w/ a partner, who pushes your feet down as you pull your legs up) 6. Mountain Climbers x 60 seconds 7. Bicycle Abs x 40 Probably should have done three sets of this, but I wanted to get the evening on the way, and those SitUp Vups made me feel a bit queasy. Either way, got a decent sweat in before heading to wholefoods to get some dinner, and a few special beers for tomorrow evening. Picked up the following: 2009 Goose Island Christmas Ale (an awesome English brown ale), Bruery Reuze (a geuze style sour ale), Revolution Cross of Gold (locally made golden ale that I am currently obsessed with), and my wife got some Metropolitan Krankshaft (a kolsch ale). I might even break out the Goose Island Gillian that I've been holding on to (ale made with strawberries, white pepper, and, I believe, honey - not vegan! sorry...). Anyhow, regarding training, I felt a little underwhelmed with this workout today. For some reason, I feel like getting more static cardio in, even though I know it's not all that conducive to my goals. Maybe a little here and there wouldn't hurt. It would certainly help with my VO2Max, and overall endurance. I wonder if that would allow me to lift more, or train for longer if I did more static cardio. Anyone have any ideas?

Thanks bro, I'm looking forward to the challenge haha. Sent yo ua link too btw.

Tried BCAA's for a couple weeks and noticed no changes. Also tried HMB for a couple weeks and didn't notice much. My trainer swears by HMB, for quicker recovery after training, and training longer/harder/etc. I tried the green coffee extract for a few weeks, but didn't notice much either. Pretty sure the only supplements we may need are standard vitamins, maybe add in some vitamin D during winter, or B-Complex. No plans for NYE, other than making something tasty, and having a couple beers before I begin my resolutions. I hear you're out to get sauced! Hope you have a good time bro!

Saturday, December 28, 2013: Resolutions Log Was thinking tonight of some resolutions I might have for 2014. I don't normally make resolutions, but I thought it might be fun to test myself, and gain something at the same time. Anyhow, I didn't spend a lot of time on these, just some things that I thought of over the last few minutes: 1. Minimize consumption, or eliminate processed foods / eat only whole foods. 2. Limit cheat meals to twice per month, for three months; including alcohol (do I include processed foods in this?); re-evaluate in April. 3. Be smarter about money (trim unnecessary expenses, consider what I want vs. what I need more often). 4. Eat more calories throughout January, then cut again in February; higher numbers on training days, lower on off days. 5. Stop fearing the number on the scale; keep it under 170lbs. 6. Adopt raw vegan diet in June. 7. Do more for animals in need, way more. 8. Add another training day in per week. I guess this can be a running list...

Dude you're killing it over here! ChestFly can be tough. Have you ever tried it on an incline bench? When your hands come together at the top, turn your palms in toward your face. Personally I found 35lb dumbbells to be pretty tough for 12 reps. Looks like you had a nice holiday man. Have fun tearing it up on new years eve, maybe I'll see you on tv haha. Any resolutions?

Saturday, December 28, 2013: Saturday Pump 1. Bench Press - 3 x 10 @ 165lbs 2. Front Raise - 3 x 12 @ 50lbs (stayed light on these so as to not aggravate my shoulders) 3. DB Chest Pullover - 3 x 12 @ 60lbs 4. Squat - 3 x 12 @ 275lbs 5. 24" Box Jumps - 3 x 12 6. Wide Leg Deadlift - 3 x 12 @ 90lbs 7. Assisted Pullup - 3 x 12 @ 20lbs assist 8. Assisted Dip - 3 x 12 @ 20lbs assist 9. Farmer Carry - 3 x 200' @ 90lbs In and out quickly today, as we still have company in town. Ready to have my normal life back, especially w/ respect to diet, and for the holidays to kind of go away. Need to keep this entry short as I am pressed for time, and have too much to do Looking forward to next week when things settle down a bit. Have a good weekend!

Thanks mate, I try to have fun every time! Christmas dinner was good man, had some chili with grilled polenta on top - I love polenta! Ate a bunch of snacks on top of that though, causing me to gain a couple extra this week - no worries, I'll shave that shit off by next Friday How about you? Solid eating? Boxing Day? Oh yeah, we bought a house! haha.. found another one, and are currently under contract. I'll DM you a link to the property if you want.

Thursday, December 26, 2013: Post-Christmas Quickset 1. Stability Ball Alternating Single Arm Press - 3 x 20 @ 35lbs 2. Delt Raise - 3 x 12 @ 50lbs 3. Skull Crushers - 3 x 15 @ 35lbs 4. Sumo Squat - 3 x 12 @ 70lbs 5. Single Leg Deadlift - 3 x 15 @ 35lbs 6. Angle Lunge - 3 x 12 @ 70lbs 7. Supinated Curls - 3 x 12 @ 50lbs (need to work on biceps more) 8. Standing Arnold Press - 3 x 12 @ 50lbs (need to work on these as well) 9. Stability Ball Close Grip Press - 3 x 12 @ 70lbs Felt good to get a quick workout in after eating pretty much anything (and everything) I want over the last couple days. I'm up to 166lbs (from 160 as of last Friday), which is not surprising, but also kind of a bummer to have to work all that off! Anyhow, my parents are still in town, so I'm gonna go enjoy some time with them. Cheers all!

Wednesday, December 25, 2013: Christmas Day Workout Got a quick one in... 1. Triple Situp 2 x 12 2. Stability Ball Knee Driver - 2 x 20 3. Oblique Crunch - 1 x 20 4. Reverse Crunch w/ Pulse - 2 x 15 5. Hanging Knee Raise - 2 x 15 6. Bicycle Abs - 2 x 40 7. Russian Twist - 1 x 25 @ 25lbs Had a great holiday, which continues through the rest of this week - so I'm not going to spend much time on this post!

Tuesday, December 24, 2013: Christmas Eve Training! 1. BB Bench - 3 x 12 @ 155lbs 2. Double Row - 3 x 12 @ 90lbs 3. Slider Pushup - 3 x 12 4. Goblet Squat - 3 x 12 @ 50lbs 5. Single Leg Box Jump - 3 x 12 on 12" box 6. Bulgarian Split Squat - 3 x 12 @ 60lbs 7. Seated Lat Pulldown - 3 x 12 @ 105lbs 8. Bent Over Front Pulldown - 3 x 12 @ 50lbs 9. Hi-Lo Woodchop - 3 x 12 @ 40lbs 10. Battle Ropes(!) - 3 x 30seconds 11. Medicine Ball Slam on Bosu - 3 x 12 @ 10lbs 12. Ski Jumpers - 3 x 12 @ 40lbs Felt great to get in and train hard after a couple days off. I love those battle ropes so much! The single leg hops, plus the bulgarian split squats were pretty brutal; felt like giving up - but NO! haha. Filmed a short video of me doing the last set of nos. 10 - 12. Haven't filmed any training before, but maybe it could help me work on form. That's it for today - maybe I'll train tomorrow morning. Have a happy holiday everyone! https://www.youtube.com/watch?v=sDGy3j-Q_8s (Sorry, the "youtube" function is not working for me. If someone can get it to work, I'd appreciate a repost here - thanks!)

Dude, I was dying all day yesterday from hangover haha, such a pantywaist! Hope you have a merry christmas as well bro!

Saturday, December 21, 2013: Fully Body Heavy/Hiit Day 1. DB Bench - 3 x 10 @ 140lbs 2. DB Pullover - 3 x 12 @ 60lbs 3. Kettlebell Snatch & Press - 3 x 12* @ 25lbs 4. Squat - 3 x 12 @ 265 5. Box Jumps - 3 x 12 on 24" box 6. Deadlift - 3 x 12 @ 155 7. 3 Way Assisted Pullup - 3 x 12 @ 25lbs assist 8. Elevated Plyo Pushup - 3 x 12 9. EZ Bicep Curl - 3 x 12 @ 50lbs 10. Medicine Ball Decline Situp w/ Rotation - 2 x 12 @ 12lbs 11. Back Extensions - 2 x 12 @ 25lbs 12. Bicycle Abs - 2 x 30 Fuckin straight up murdered it today! Had a shitload of energy, since I got the munchies last night ( ) and ate a ton of fruit, and almonds. Got some upsetting news on Friday - my trainer is moving on to another job, which royally sucks for me (but good for him). Feels like I was dumped haha! I'm pretty sure I can make it on my own from here on out, but I still have 29 sessions left to go - so I'll have to take them up with another trainer there. Feeling a bit uneasy about that prospect - I have trust issues. Anyhow, I came home, had a pear, some almonds, and then whipped up some bulgur and garbanzo beans in spicy sauce. No pic because I was starving, and downed that shit straight away. Friends coming over tomorrow for some beer and American football (snooze! I much prefer soccer). Will return on Monday for sure (maybe Tuesday though, if I'm hungover Hope you guys have a good weekend!

Haha nice man . . . Yeah DB deadlifts can be tough; calling in on the balance, and all those other tiny muscles in there you never knew you had! I like the wide leg deadlift with db's because it just murders the hamstring. Hope you have a fantastic weekend mate, and a happy holiday!

Dude 176kg is a pretty beastly deadlift! If you're doing db deadlifts, maybe try single leg deadlift, straight leg on a box, some good mornings, or even wide leg deadlifts - those are killer on the hammies!

Brussels sprouts, edemame, carrots, English peas, zucchini, bulgur, garlic powder, chipotle seasoning, hot curry powder, sriracha, chili garlic sauce, more sriracha, more sriracha, more sriracha . . . get it? It's spicy as fuck - and delicious! Macros - 380.3 cals, 24.92g protein, 33.92g carb, 5.97g fat.

Thursday, December 19, 2013: Leg Day 1. Front Squat - 3 x 15 @ 70lbs 2. Angle Lunge - 3 x 12* @ 70lbs 3. Lunge Jumps - 3 x 12* 4. Single Leg Deadlift - 3 x 15 @ 35lbs 5. TRX Hamstring Curls - 3 x 20 6. Reverse Lunge to Kick - 3 x 12* 7. Bulgarian Split Squat - 3 x 12 @ 50lbs 8. Straight Leg Deadlift - 3 x 15 @ 70lbs 9. Scissor Kicks | Corps Jacks - 3 x 60 seconds (30 ea.) Trainer bailed on me today as his daughter was getting stitches for a small injury. Never fear! I was able to get a solid workout in at home, and clear my head a little bit. Need to add more weight to the single leg deadlift - time to buy new dumbbells! I've got some extra time tonight, so I think I'll actually cook something; what a concept! SO FUCKING READY for a couple days off of work (Mon/Tues). I'm nearly certain I'll kill my co-worker if I have to hear her talk for another moment - so tomorrow is a headphones on all day kind of day. I'll post this, go make dinner, and come back with a pic.... I'm thinking some kind of bean/brussels sprout/peas/bulgur curry -mmmmmmmmmmmmmmmmmm.

Thanks man, it was a good day, but again I got nothing done at work. Turns out that a bunch of work I did over the last couple days proved useless (case were transferred elsewhere), which really pissed me off not only due to the loss of productivity, but also because the cases were interesting subject matter. I swear I will get something of substance done tomorrow! Thanks for the props on my bench! I've been working at it for a while. Wouldn't it be stellar to get to 200lbs someday??!?? Maybe I'll hang up my trainers then

Nice mate! Getting up there with the DB Bench! Tricep kickbacks always kill me so I "forget" to do them from time to time aha You ever try the one where you lie on a bench, DB's in hand, do a chest pull over, and when your arms are perpendicular to the floor, bend the arms toward your head for a skull crusher? One move, insane burn. You're killing it with those diamond pushups too man - putting me to shame! Have some pints for me - I'm jealous. Let me know what you're drinking so maybe I can try something new!

Nice training as of late dude! Interesting to see everyone here wishing to bulk a little in 2014 - I feel the same way. Finally going to try getting over my fear of gaining weight back. Let's get fuckin HUGE! haha

Wednesday, December 18, 2013: Core + HIIT Day (Two Rounds) 1. SitUp Vup x 20 2. Stability Ball Pike x 15 3. HighKnees / Buttkicks x 60 seconds (30 ea.) 4. Side Plank w/ Oblique Crunch x 15 | Side Plank w/ Rotation x 15 5. Side Raises x 20* @ 35lbs (need to add more weight to this) 6. Football Drills / Corps Jacks x 60 seconds (30 ea.) 7. TRX Knee Driver x 20 8. Bicycle Abs x 40 9. Heisman / 123's x 60 seconds (30 ea.) This felt too easy, so I probably should have done three rounds. Though, I was pressed for time and just didn't feel like rushing through a third round just to get one in. Not much to say today, really. Been out for lunch nearly every day this week, but have managed to order something sensible. I love when restaurants have nutrition calculators on their websites, so I can track my calories and macros. I even found a way to have Chipotle, and keep it under 350 calories - haha (nearly impossible)! Going to do a bit of cooking this weekend. I'm thinking maybe trying to make this south Indian vegetable curry I made a few months back (inspired by the dish of the same name I had at Sable Kitchen nearly a year ago - Sable Kitchen owned by a former Top Chef contestant). Maybe some of you have a recipe you could suggest? I also have these Brussels sprouts I was thinking about roasting in some Sriracha. Had another bowl of veggie soup for dinner tonight. Ready for the weekend!

Tuesday, December 17, 2013: Upper Body Heavy/HIIT Day 1. Bench Press - 4 x 8 @ 160lbs 2. Single Arm Row - 4 x 8 @ 65lbs 3. Squat Jumps - 4 x 30 seconds (brutal!) 4. Burpee + Pushup + Jump - 3 x 30 seconds 5. Inverted Row - 3 x 15 @ bodyweight 6. Lo - Hi Woodchopper - 3 x 15* @ 35lbs 7. Squat/Curl/Press - 2 x 8 @ 70lbs 8. TRX Iron Cross - 2 x 15 Felt good to get some heavy/hiit training in today. That second giant set was pretty taxing on the ol' ticker; I bet I got up to 160bpm every time. The squat/curl/press illustrated to me that I seriously need to work more on arms and shoulders. I guess its back to upright row, or shrugs, or military press. I need to do more lateral work on the shoulders though, so perhaps some delt raises are in order? The Iron Cross felt like a throwaway exercise, until I got to number 10 or so, then I really felt the whole back screaming. I love that I'm getting heavier on the bench press. Also, major excitement! I was doing some poses in front of the mirror the other day, and if I get my posture just right, I can start to see my serratus anterior poking through! They look like little chik'n nuggets haha! Came home and had a massive bowl of veggie soup. Been doing some heavy thinking lately re: where I want to live, what path my career should take, when/where to have children . . . all shit that is a bit out of my control at this point. Trying really hard not to let it get to me, but I have a pretty active imagination, which makes it difficult to ignore. I saw this cartoon today which read: "Stop rushing through life, it's not like you are going to get out alive." Good point (though a bit cheesy).

Yeah man, it was pretty unfortunate; and I'd be lying if I said it didn't turn me off to the whole idea altogether. Not sure though, maybe we'll jump back in there sooner than later.

You're killing it with those lunges mate! Nice work! Sorry I've been MIA - you can read about that in my post. Nice work on the curls too - motivating me to work arms more haha!