esqinchi

Saturday, December 14, 2013: Full Body Weights Day 1. Barbell Bench - 3 x 12 @ 150lbs 2. Single Arm Row - 3 x 10 @ 60lbs 3. DB Pullover - 3 x 12 @ 60lbs 4. Squat - 3 x 10 @ 265lbs 5. Box Jumps - 3 x 12 on 24" box 6. Wide Leg Deadlift - 3 x 12 @ 100lbs 7. 3 Way Pullups - 3 x 12 w/ 25lbs assistance 8. Decline Bench - 3 x 12 @ 145 9. Farmer Carry - 3 x 200' @ 90lbs 10. Weighted Decline Situp - 3 x 12 @ 15lb medicine ball 11. Transverse Medicine Ball Slams - 3 x 12* @ 15lbs 12. Bicycle Abs - 3 x 30* Shit week. Wasted my Thursday session stressing over property purchase, so I tried to kill it today. Long story short: Monday we offered on a property, lost it same day to someone else; Tuesday we offered on property, accepted and contract signed Wednesday, Thursday were misinformed that closing costs would be around $13k, freaked the fuck out, had a shitty training session that I bailed on halfway though - can't remember what we did, so I didn't record it down here; Friday, woke up at 4:30am in a cold sweat, woke my wife up and said "I don't think we should buy this house" - she agreed - canceled the deal; end of week. Lesson learned: Do not work with bullshit people. If they look sloppy, they probably work sloppy too. Really pissed off about this whole thing; has soured my taste for property purchase, at least for the next few months. Definitely will be working with someone else next time. Hardest part was that, after we canceled the deal, we learned that closing costs were only going to be about $1,400.00 - all of which could have been rolled into the loan. Thus, we could have showed up at closing with nothing more than our down payment! Had our realtor informed us of this up front, we would be moving in February. However, I do believe that neither of us were all that crazy about the house - so perhaps a blessing in disguise? Going out for vegan pizza and beer to celebrate our fortune/misfortune/end of stress! Here's what I ate after training (still hungry)... Lately I have been craving Indian food - so maybe I'll break out this cookbook we have and try something fun.

Thanks man, first thing I'll get when we find a place is a legit bench w/ barbell haha I usually make really simple shit like that: beans, bulgur, carrots, tomato sauce, hot sauce - and that's it!

Tuesday, December 10, 2013: Leg Day - Supersets 1. Squats - 4 x 10 @ 275lbs 2. Lunge Jumps - 4 x 20 (brutal) 3. Walking Lunge - 4 x 20 @ 90lbs 4. Transverse Rotational Box Jumps (24" box) - 4 x 20 5. Goblet Side Lunge - 4 x 20 @ 45lbs 6. Skater Jumps - 4 x 20 Dude, eighty box jumps. Also, PR on my squats! I wonder what my 1 rep max is on those? Definitely going to be feeling this tomorrow; so, instead of training, I'll just shovel some of this bullshit snow we are supposed to get over the course of the day. I felt great after this session too! I even took the stairs up to my car haha. Came home and had a bowl of soup on top of some bulgur. . . Here's a pic:

Damn son look at all that volume! Nice work on the DB press those are some pretty big numbers. And I see you're rocking the farmer's walk - nice! I bet your traps will be screamin' tomorrow. Great stuff!

Monday, December 9, 2013: TRX + HIIT Day (round 1 / round 2) 0. Jump Rope x 60 seconds 1. TRX Press x 20 / Staggered Pushups x 30 2. HighKnees + Buttkicks x 60 seconds (30 ea) 3. Pullups x 12 4. Jump Rope x 60 seconds 5. TRX Row x 15 6. Heisman + 123's x 60 seconds (30 ea) 7. TRX Curls x 15 8. TRX Tricep Press x 15 9. TRX "I's" x 15 10. Jump Rope x 60 seconds Typed out a full report, and then the website crashed. Short story - this was a solid workout that I could bust out in about 25 minutes. I have a lot of things in the fire currently, so I didn't want to spend too much time training tonight. Wife's veggie spiralizer came in the other day, so she made a zucchini "noodle" dish tonight... Here's a pic. Had to supplement with a bowl of soup since a single zucchini has about 45 calories to it lol. Training legs tomorrow (heavy weights + power exercises). Should be brutal.

Saturday, December 7, 2013: Saturday Pump Day 1. Barbell Bench - 4 x 10 @ 155lbs 2. Single Arm Row - 4 x 10 @ 60lbs 3. DB Pullover - 4 x 10 @ 60lbs 4. Squat - 4 x 12 @ 245lbs 5. Box Jumps - 4 x 12 on 24" box 6. Wide Leg Deadlift - 4 x 12 @ 45lbs 7. Assisted Pullup - 3 x 12 @ 25lbs assistance 8. Farmer Carry - 3 x 200' @ 90lbs 9. Assisted Dips - 3 x 15 @ 25lbs assistance Ripped through this today despite chatting with an acquaintance at the gym. Always feels good to get a solid pump in before plunging into the weekend. Thinking about working on arms a little more exclusively in the near future. Also, want to eat more sweet potatoes, and butternut squash. I'll pick some up at the store later. House hunting tomorrow - very excited! Other than that, I'll have a couple beers tonight, and get back at it on Monday. Here's what I had for lunch, and I took a progress pic (damn belly fat) right after training:

Nice workout man. I'm sure you'll be to 30kg for overhead in no time - and that will be HUGE! Sometimes I wish my wife would train with me, but I also love the solitude. I'll have toget back into overhead press to catch up haha!

Thanks dude! Funny you should mention barbell bench - my weight there is actually a bit lower. I have a helluva time getting much more than 140 up for 12. Haven't really tried much higher than that - maybe tomorrow! What confuses me even more is that my decline barbell bench press is the same weight as my flat bench barbell bench. Really weird, and pretty frustrating too. I wonder why we have these differences???

Thursday, December 5, 2013: Upper Body Heavy/HIIT Day 1. DB Bench Press - 4 x 8 @ 150lbs 2. BB Single Arm Row - 4 x 10 @ 90lbs (stuff the end of the barbell in the corner of a room, put a plate on the other end, lift) 3. High Knees Circuit - 4 x 20 seconds on/20 seconds rest/20 seconds on/20 seconds rest/20 seconds on 4. Wide Grip Lat Pulldown - 4 x 8 @ 130lbs 5. Incline DB Fly - 4 x 8 @ 70lbs 6. Jump Rope - 4 x 20 seconds on/20 seconds rest/20 seconds on/20 seconds rest/20 seconds on Down and dirty today. Worked with the trainer on this one. Felt really badass putting up two 75lb dumbbells for 4 sets of 8 - fuck yeah! I remember just two years ago I was proud to make it to 40lbs on my DB bench. Wish I could lift more on the Incline DB Fly, but it kind of aggravates my shoulders (specifically, the left side), and the trainer likes for me to twist my hands in to an underhand grip upon completion of the movement - it really gets a good squeeze on the pec at the top. Still though, super proud I could push up those 75's! haha Came home super hungry and ate a tasty stir "fry" (not fried at all), pictured below. Realized something today... I really want to devote my career to animal law, and animal rights law. Not sure how to get into that other than the obvious (applying for attorney positions at places like PETA, MFA, etc.). If anyone reading this knows someone in those organizations in the Chicago area, please let me know. Maybe you would be willing to put me in touch? Resting tomorrow, and then hitting it hard again on Saturday!

Yeah man, can't wait to see these properties - should be very exciting. Cool that you get cost effective housing from your dad; I bet that makes it easy to save up funds for a future purchase (at least, that's what I would tell myself ). I'll shoot HIITRob a message or something to ask him what's up. Really not sure I can avoid at least one beer this weekend. And not sure if it will be pizza, or a veggie burger/fries for a cheat meal. IM STARVING! haha

Wednesday, December 4, 2013: Core Day - Did the following as a circuit, two rounds 0. Jump Rope x 2 minutes 1. SitUp Vup x 20 / Triple Situp x 12 2. Oblique Crunch x 15* / Side Plank w/ Rotation x 15* 3. HighKnees & Buttkicks x 60 seconds (30 sec each) 4. TRX Knee Driver + TRX Pike x 15 5. Hanging Knee Raise x 15 6. Mountain Climbers x 60 seconds 7. Reverse Crunch w/ Pulse x 15 8. Weighted Stability Ball Crunch x 30 @ 25lbs 9. Window Wipers x 15 10. Plyo Reverse Crunch x 15 The TRX Knee Driver + Pike was brutal. I also just fucking hate Mountain Climbers. I'd rather do box jumps all day. Made another huge salad for dinner, but wasn't really in the mood for salad... Ate it anyhow, basically forcing it down. There is this Kristkindl Mart outside of my office building, which is selling all of these treats (including beer) as part of the holidays (none of them vegan, of course). It was difficult to see/smell all of that stuff today and maintain my distance. Not that I would ever consume something non-vegan again, but hey, pastries smell delicious whether made with dairy or not. Anyhow, back in action tomorrow - hopefully to lift something heavy.

Nice lunges man, you'll feel those tomorrow. Plus, dragging logs around a forest sounds like a workout in itself! I wish I lived closer to the countryside so I could get some outside exercise like that!

Tuesday, December 3, 2013: Full Body/Core HIIT Day (2 Rounds as a Circuit) 1. Burpees - 2 x 20 2. Squat/Curl/Press - 2 x 15* @ 30lbs 4. Straight Leg Crunch on Captain's Chair - 2 x 20 5. Oblique Crunch on Back Extension - 2 x 20* 6. DB Straight Leg Deadlift - 2 x 20 @ 100lbs 7. Ab Bicycle - 2 x 40* 8. BB Twist - 2 x 40 @ 65lbs 9. Lunge to Kick - 2 x 25* 10. Double Stair Jumps - 2 x 3 Flights (jump up 2 steps at a time) 11. High Side Plank w/ Rotation - 2 x 20* I feel like I'm leaving one out, but oh well. Felt great to get back to work after taking a couple days off; and after putting down way too much food over the last couple days. I think it might be time to mix up the training a bit, even though I've been on this HIIT + Resistance for about a month. I'm thinking I might switch from one heavy weight day per week, to two, and leave the remaining two days for HIIT/Resistance. On the heavy days I would increase weights, and lower reps; other two days would continue as before. Thoughts? Also, I just know I'll have the cravings for vegan pizza and beer this weekend, which I am really trying to avoid since I gained a legit 5lbs over the weekend (or hopefully it's just some lingering water weight). Either way, I'd love to hold myself to my promise that I won't drink for a couple weeks. I have to admit though, it will be tough. Going to look at some houses this weekend, which should be loads of fun - very exciting! House shopping is strange to me so far, since I am more used to direct retail buys. I usually know exactly what I want when I start shopping, but this will/should take much longer. Anyhow, here's what I had for dinner - can you guess what it is??? Did you guess: a salad? Ding ding!

Also, you could try Farmer's Walks if you have the space. Those are fun (I guess), and rock the traps.

Dude, I've got a killer trap exercise right here... Ski Swings Start Position: Dumbbells in each hand, neutral grip, hands at your sides, feet just inside of shoulder width, and knees slightly bent. Execution: Using your entire body, explosively swing the dumbbells out in front of you, and up over your head, as you straighten legs to fully standing (like a deadlift motion). One solitary motion, much like a kettlebell swing. Allow the DB's to swing back down (watch out for your knees!), meanwhile bending knees again, until the DB's reach just behind the waist. Repeat. 3 sets of 15 @ 25lbs. Await DOMS. Here's a diagram, maybe you know her? lol http://www.fitbie.com/sites/default/files/dumbbell-skier-swing-ex_0.jpg I love these, but haven't done them in a while. First time I did them my upper traps were sore for three days. Kind of gave them up after my shoulders started bothering me (thanks to front raises, not these). Nice workout otherwise bro!

Saturday, December 1, 2013: Full Body Day 1. Bench Press - 4 x 12 @ 145lbs 2. Kettlebell Snatch/Clean/Press - 4 x 12* @ 25lbs 3. Angle Lunge - 3 x 12 @ 70lbs 4. Rotational Box Jump - 3 x 24/16/16 (why did I do 24 the first round?!?!) 5. Bosu Single Leg Crunch - 3 x 15* 6. Battle Rope Waves - 3 x 45 seconds God help me if I didn't almost puke at the end of those rope waves; just absolutely brutal. I doubt all of those box jumps helped either. Still feeling really shitty due to overeating the last couple days. Had to come home and just sit for about half an hour before I felt even remotely normal again. Feeling super guilty for overindulging, and my digestion is all out of whack (heartburn, indigestion, lethargy, etc.). I know that a cheat meal is good every now and then, but I think I have been to liberal with the concept; possibly also falling into cultural expectations with respect to Thanksgiving - but at least I consumed no animal products! Resting tomorrow, and then probably back in action by Monday evening. Food today is as clean as possible: Oatmeal, apple, cinnamon, a huge salad for lunch, apple/grapes for a snack later, and then some hot soup for dinner. Absolutely no drinking, nor sweets, nor anything heavy, possibly ever again.

Not this year mate, as we are saving up for a down payment on a house here. Would be nice though, maybe some tech stuff on CyberMonday. Funny that you have the sales over there, yet forego the preceding holiday, haha! I'll admit though that I am still paying for my overindulgence on Thursday (which also spilled into part of Friday). Shoulder training is always brutal, kind of like leg days.

[quote name="mrbear666 awesome! It was a great day, though I wish I had made it through a few more pints instead of eating so much food - but you have to pick your battles I suppose! Tough life, eh? Looking forward to putting in some work tomorrow, but not sure which direction I will go: heavier weights, or more HIIT style training. You guys have plans for training this weekend?

Friday, November 19, 2013: Post-Thanksgiving Training 1. TRX Chest Press - 3 x 15 2. TRX "I" - 3 x 15 3. TRX Curls - 3 x 15 4. TRX Row - 3 x 15 5. TRX Tricep Press - 3 x 15 6. Single Leg Squat - 3 x 15 7. Single Leg Deadlift - 3 x 15 @ 35lbs 8. TRX Hamstring Curls - 3 x 15 Arguably the worst day to workout, as an American (or someone else who celebrates Thanksgiving by eating an inordinate amount of food). Knew I had to get something in today given I ate almost an entire pecan pie yesterday (which included 1/4 cup of corn syrup overall, at 200 calories PER TABLESPOON). Oh yeah, and about an hour before this workout, I ate a plate of leftovers, which included: (1) Mac & Cheese (vegan, of course); (2) Baked beans (vegan); (3) Two Dinner Rolls; (4) 1/2 cup cranberry sauce (includes copious amounts of sugar, and 2 cups of port wine); (5) Field Roast (a grain-meat roast); and (6) more pecan pie. Good thing is that I haven't been able to eat anything else today, and I might not even keep all of that down since I feel as if I could hurl at any moment. Lesson Learned: I am not made for binge eating/drinking, and will strive not to do so any longer - especially when it comes to eating.

Thursday, November 28, 2013: Thanksgiving Workout 0. Jump Rope 60 seconds 1. Oblique Crunch x 20* 2. Standing Bicycle x 60 seconds 3. Stability Ball Pike x 15 4. Squat Jacks x 60 seconds 5. Triple Situp x 12 6. 3 Way Plank x 60 seconds 7. Stability Ball Knee Drivers x 15 8. Plank Hopovers x 60 seconds (not executed) Felt like absolute dogshit doing this so early in the morning, plus I drank too much coffee (= jittery, and nausea due to dehydration). Did almost one round, and decided to throw in the towel. I'd rather gain a couple pounds from eating too much today than feel like I'm going to hurl on my day off. I'll have some water, and hopefully will recover. I am determined!

Haha thanks fellas, they've been a long time coming. Left arm isn't as presentable as the right - but maybe someday!

Wednesday, November 27, 2013: Giant Day 1. Squat - 3 x 12 @ 245lbs 2. Deadlift - 3 x 12 @ 165lbs 3. Side Lunge - 3 x 12 @ 60lbs* 4. DB Bench - 3 x 12 @ 130lbs 5. Single Arm Row - 3 x 12 @ 55lbs* 6. Chest Pullover - 3 x 12 @ 55lbs 7. Assisted Pullup - 3 x 12 @ 30lbs assistance 8. Decline Bench - 3 x 12 @ 135lbs 9. Standing Arnold Press - 3 x 12 @ 50lbs Had a half day of work so I put my regular Saturday session today. Nice to be in the gym when it's not too busy, and not on my weekend time. Also felt good to get a solid pump in before I stuff/drink my face off tomorrow. Need to work more on overhead press type stuff as those Arnold Presses were brutally tough; could also be due to the rope work I did yesterday. It's midday, and I ate lunch before I went to the gym, so no food pics today. I did have a Sun Warrior protein shake when I got home, which wasn't too bad. First protein shake in probably six months, maybe more. However, I did notice I was especially vascular today, so I had to take a pic of that of course! Hope you all have a nice holiday, if you are celebrating.

Nice lifts man, especially the overhead press. Haven't been doing those much myself, so I doubt I could manage 22.5kgs (50lbs, right?). Hey, what makes a banana cheeky? It's cool that you are helping young people. I think that many of them are misguided, usually by poor/absent parenting. It's a very serious problem here in the States. Many of them have no work ethic, or major entitlement issues. Good stuff man, I'm sure they can learn a lot from someone like you.

Tuesday, November 25, 2013: Full Body HIIT Day - The "46/33" Workout Round 1: 1. Kettlebell Swings x 46 @ 35lbs 2. Burpees x 33 3. TRX Knee Drivers x 23 4. TRX Pike x 23 5. TRX Supinated Row x 46 6. Two Way Pushups x 33 (Staggered, and 24" Incline) 7. Onnit Battle Rope Waves x 46 seconds 8. Onnit Battle Rope Jump & Slam x 46 seconds (brutal) 9. Three Way Box Jumps x 33 (front, side, side) on 24" box 10. Up/Down Plank on Bosu x 46 seconds Round 2: 1. Kettlebell Swings x 33 @ 35lbs 2. Burpees x 33 3. TRX Knee Drivers x 23 4. TRX Pike x 23 5. TRX Supinated Row x 46 6. Two Way Pushups x 33 (Staggered, and 24" Incline) 7. Onnit Battle Rope Waves x 46 seconds 8. Onnit Battle Rope Jump & Slam x 46 seconds (brutal) 9. Up/Down Plank on Bosu x 46 seconds This session was hard as fuck. These Onnit Battle Ropes (https://www.onnit.com/battle-ropes/) are absolutely no joke. Check out the videos they have on the website. I also really want some of those "Steelbells" for home use. I also felt like those kettlebell swings would never end. You know something is difficult when you are looking forward to doing TRX pikes, especially 23 of them in a row. Worst part is that the gym temperature was set up to 75*F, making it brutally hot in the room I was training in. I tend to lose focus when I'm uncomfortable like that, so that needs to change before my next session. Personally, I don't think a gym should ever be above 68*F for training purposes. Anyhow, felt really tired, hot, and pretty spent after this session. Came home and had a huge salad for dinner, see? What are you all doing for Thanksgiving (those who celebrate)? I'm planning on training tomorrow, and again Thursday morning. Then, it's on for some delicious craft beer, and amazing vegan treats. I'll post some pics of the spread. It's fucking freezing here, which I never seemed to mind when I was fat. Now that my bodyfat is so much lower, I'm cold all the time!

See mate, that's what I'm talking about. I should look into that. We are in the process of buying a house, which will hopefully have a decent basement that I can turn into a gym. First up on the order is a solid rack/bench setup. I'll look at Amazon, thanks for the tip. Have a good weekend bro.