Month: October 2013

Journal Entry 85

Morning Weight – 167 lbs

Workout

  • Abs and Body-weight
  • Planks
  • Side Planks
  • Reverse Crunch
  • Frog Situps
  • Pushups
  • Dips
  • Hip Extensions

Just decided on some light body weight exercises and ab movements yesterday.  I got into the habit of skipping abs and really need to devote some days to hitting those a little bit harder. Especially the TVA which is activated during all lifting movements.

Nutrition

5 oz Chicken 1 whole egg onions and peppers pepperoni chicken sausage 2 cheese wedges

5 oz Chicken
1 whole egg
onions and peppers
pepperoni
chicken sausage
2 cheese wedges

Cabernet Sauvignon

Cabernet Sauvignon

2 whole eggs Red meat pepperoni spinach

2 whole eggs
Red meat
pepperoni
spinach

Journal

Going to start writing my posts the day after instead of the day of from now on.  Its a little bit easier that way.

I tried the double chocolate chunk flavor Quest Bar yesterday and it was epic.  Basically tasted like chocolate fudge. Definitely made the leap into my top flavors.

Fall

Fall

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Journal Entry 84

Morning Weight – 166.5 lbs

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Workout

  • Back/Shoulders/Traps/Biceps
  • Pullups 5×10-4
  • Reverse Band Pull
  • DB Row
  • Lateral Raise
  • Shrugs
  • Cable Row
  • Biceps Curl
  • Machine forearm

Supersetted each move today.  Heavy chinups did my back in early and got a really good pump in my back which is rare. Focused on middle and rear delts today since I focused on front delts yesterday.  Finished with some limited biceps action, since all the heavy back work was more than sufficient to fatigue the biceps.

Nutrition

Lunch Today Chicken Pepperoni Veggies Whole Egg

Lunch Today
Chicken
Pepperoni
Veggies
Whole Egg

Protein Pudding Apple

Protein Pudding
Apple

Chilli Nachos 5 oz chicken 3/4 cup black beans peppers and onions 2 tbs tomato paste 1/3 cup diced tomatos 1 serving special K cracker chips

Chili Nachos
5 oz chicken
3/4 cup black beans
peppers and onions
2 tbs tomato paste
1/3 cup diced tomato
1 serving special K cracker chips

Trying out a Mexican chili recipe from bodybuilding.com today.  Really cheap and easy to make.  Probably going to use some Special K chips to act as tortilla chips to dip in the chili.  Should be real good.

Journal

Quest bars came yesterday.  Time to try the new flavor tomorrow morning, which I’m sure will be epic.  They even threw in a free bar, cookie dough flavor.  Good customer service is always a good thing for repeat business.

Journal Entry 83

Morning Weight – 168.8 lbs

Workout

  • Chest and Triceps
  • Bench Press 6 x 12-4
  • INC DB Press 4×12
  • Dips 4×6
  • CGBP/Flys/Triceps Pushdown

Only got up to 185 lbs on bench today.  Pretty disappointing after a high calorie weekend, I was expecting better strength gains.  Repped 70lbs DBs for the Inc DB bench and pyramided down to 60lbs.  Used the weighted vest on dips and got about 6 reps for 4 sets.  Then finished with a tri-set with two tricep moves and a chest isolation move.  Also did about 50 pushups between sets.

Nutrition

Sunday Dinner Whole Eggs Red Meat Veggies

Sunday Dinner
Whole Eggs
Red Meat
Veggies

Chicken Pepperoni Veggies Butter

Chicken
Pepperoni
Veggies
Butter

Lunch Today Chicken Pepperoni Veggies Whole Egg

Lunch Today
Chicken
Pepperoni
Veggies
Whole Egg

Pumpkin Cheesecake Greek Yogurt

Pumpkin Cheesecake Greek Yogurt

This weekend was far from good nutritionally.  Saturday was probably the most unhealthy day I’ve had in a long time.  It included a lot of processed foods and beer.  I went a little lower in calories on Sunday to make up for the excess on Saturday.  That being said I got a bison cheeseburger wrap, which I’m sure was high in fat and calories, but was one of the best things I have ever eaten. Then we had some pizza for dinner, which was good, but nothing special.

After Saturday though I was glad to get back to healthy eating and eating my normal diet.

Journal

No workouts this weekend.  I visited VT, which was awesome and was good seeing old friends. The only problem was watching that God awful football game in which we lost do Duke.  Logan Thomas has no buisness being QB if he continues to play this bad.  I dont like the reputation we are getting for being overrated and letdowns each season.  Something has to change here soon.

As for the NFL, the Giants won and every other NFC East team lost.  Time to start our epic 10 game win streak and win the NFC East. 😉

Bison Cheeseburger Wrap (epic)

Bison Cheeseburger Wrap (epic)

Downtown Blacksburg for the VT game

Downtown Blacksburg for the VT game

Tailgating for the Duke game (tailgating was fun to bad the game sucked)

Tailgating for the Duke game (tailgating was fun to bad the game sucked)

Journal Entry 82

Morning Weight – 166.5lbs

IMG_2563

Workout

  • Back and Biceps
  • Chinups (weighted) 5×6-8 reps
  • DB Row 5×8-10 reps
  • Shrugs 5×15 reps
  • Cable Row 3×12
  • INC DB curl 3×8
  • Machine reverse curl 4×10
  • 21’s x 1
  • Reverse Band pull 3×10

Good workout today.  Its getting cold outside and for some reason that makes me not want to workout, but I manned up and did it anyway.  Started with heavy chins with 25lbs added weight and moved to DB rows.  Did 5 sets each of those, because there by far the best moves to do for back. After I supersetted some shrugs and cable rows and finished with some biceps.  Although by time I was done with the back exercises, my biceps were basically done.

Nutrition

5 oz chicken Onions, Spinach Pepperoni Whole Egg

5 oz chicken
Onions, Spinach
Pepperoni
Whole Egg

6 oz red meat Tbs of Grassfed Butter 5 oz white potato Pepperoni Veggies

6 oz red meat
Tbs of Grassfed Butter
5 oz white potato
Pepperoni
Veggies

The Banquet Beer

The Banquet Beer

Ordered $50 worth of Quest Bars yesterday.  Main reason is for the new flavor double chocolate chunk that was just released, which has the potential to be the best flavor ever created. 😉 Looking forward to trying it out.

Journal

Saw a full rainbow and a double rainbow for the first time in my life yesterday. Hoping its a sign of good luck in the future.

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Double Rainbow

Double Rainbow

Journal Entry 81

Morning Weight- 167lbs

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Workout

  • Shoulders/Traps/Abs
  • Seated DB Press 5×8-6
  • Upright Row 3×10
  • INC Lateral Raise 5×10
  • Shrugs 5×10
  • Farmers Walk 4 x 1 min

I wanted to do more volume for shoulders but after heavy presses with 55lb Db’s in each hand for 6 reps they were done.  Incline lateral raises were a nice change up and towards the end 10lbs started to feel heavy.  Tried farmers walks today and those are really hard.  The grip strength started to fade very fast, especially after shrugs.  I’m definitely going to start working those in though as they felt really effective for my traps, grip strength and abs.

Nutrition

2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach

2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

Aiming for around 2200 calories again today.  The Spaghetti Squash last night wasn’t nearly as good as the first time I had it, but not bad.

Just learned today that there is a new quest bar flavor out, so I’m definitely going to be getting that ASAP.

Journal

Giants won last night for the first time all season.  1-6 and we still didn’t look great, but winning really felt good and hopefully it will start a hot streak.  The Giants are an incredibly streaky team, so it is possible.

A few more pics of fall.  Love this season.

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Journal Entry 80

Morning Weight – 169lbs

Chest and Tricep Workout

Chest and Tricep Workout

Workout

  • Chest and Triceps
  • BB Bench 6×12-3
  • INC DB Bench 4×8
  • Dips 4×10
  • Flys 3×8
  • CGBP- 3×10
  • SkullCrusher 3×10

Got 195lbs for two reps on bench.  Pretty much what I got last time so no increase or decrease.  The workout felt good though and strength levels were high throughout.  Supersetted chest fly’s and dips as well as close grip bench press (with dumbbells) and skull crushers.  Triceps and chest was pretty pumped afterward.

Nutrition

1/2 chicken sausage 5 oz chicken pepperoni onion

1/2 chicken sausage
5 oz chicken
pepperoni
onion

Spaghetti Squash

Spaghetti Squash

Game Fuel for the Giants Game

Game Fuel for the Giants Game

 

Aiming for about 2200 calories today.  Having spaghetti squash for dinner, which is a pretty awesome substitute for pasta.

Journal

No workouts over the weekend, except for some pushups.  A lot of pizza and football though, which is always good. 😉

Giants 0-6 tonight against the 1-4 Vikings.  I’m pretty pumped for it, although I know that anyone that isn’t a Giants fan or Vikings fan could probably care less.  Time to start a 10 game wine streak and make the playoffs.

Fall Shot

Fall Shot

The Art of Moderation

Moderation should be considered an art and skill that everyone should learn to master.  Moderation may be viewed as something similar to average and many people striving to be better may completely jump over middle ground and land at the extreme.

The question becomes why go to extremes, when middle ground will get you anywhere you want to be?

When reading nutrition information the internet is a breeding ground for incorrect information.  It truly is amazing how much information is on the web, but sorting through the wrong information and getting the right information is a very difficult and time consuming task.

Many times people showing that certain things are harmful TAKE THINGS TO EXTREMES.  For example, coffee in moderation is good for you, but 20 cups a day is not. Moderate drinkers (2-3 drinks a day) live longer than nondrinkers and alcoholics. A 20% calorie deficit is healthy, but some seem to think that eating zero calories will bring better results (not exactly).  It seems that every time someone says something is bad or good for you, they take an extreme example that is completely out of context.

Even gluten, which might as well be called the devil, is fine for most people without celiac disease in moderate amounts. Yes it can cause bloating and GI distress, but a little bit is unlikely to affect most people.  The same goes for sugar, salt and almost everything.  A lot will cause trouble, but in moderation these are healthy to eat and are actually healthier for someone than going to extremes and cutting out all sources.

There is one example online of an underweight man that went on a variety of elimination diets. Elimination diets are diets that try to exclude certain foods from being eaten for health reasons.  This man jumped from diet to diet and eliminated almost all sources of foods until he was eating grass-fed beef, sweet potatoes and green beans at every meal (that’s it).  Eventually his health got so bad he gave up entirely and went on a diet of pizza and beer and basically ate whatever he desired with no restrictions.  2 months later his health was completely restored.  When the doctor asked him what magical elimination diet he tried to achieve this health, the man replied the pizza and beer diet.  The doctor was of course dumbfounded, but the point is this man ate like a normal human being and trying to be EXTREMELY HEALTHY actually harmed his health.

Examples like this can be applied to many more cases in almost every scenario, not just nutrition.  As I stated with alcohol all the research showing the negatives of alcohol are on binge drinking.  Most people I know don’t binge drink every night, yet someone reading the research might fear one drink a night might harm their health because they were reading incorrectly applied information.

Missing middle ground and jumping to extremes can bring some pretty serious OCD (obsessive compulsive disorder).  This OCD comes from trying to be too perfect to maintain the extreme protocol and many go to extensive to measures to make sure nothing interferes it.

Moderation truly is an ART, that many need to learn to master.  There is such a place called middle ground and many people frequently miss it.  I’d argue some of the happiest people on Earth have found middle ground and learned to embrace moderation.  These people usually are sociable, non-stressed, don’t worry about every little detail and are generally enjoyable to be around.  They know the world isn’t perfect and neither are they so why try to be if you don’t need to be. Moderation tends to reduce stress and chronic elevations of cortisol as well. Chronic elevations of cortisol are one of the worst things a person can experience, because of the profound amount of stress it brings both psychologically and physiologically.

Bottom Line – Be a Moderate.