running

Journal Entry 299 – David Goggins / Star Wars

Routine and David Goggins

I listened to a Joe Rogan podcast earlier this week and was really inspired by a guest named David Goggins he had on the show. David Goggins was a navy seal that grew up with a really hard childhood and slowly but surely made something of himself through the military. He then became and an ultra-endurance athlete to respect the memory of his fallen comrades in battle. His psyche is really incredible and it was a very enjoyable 2 hours listening to him. He’s one of the most motivating people I have ever heard. One of his most amazing accomplishments is losing 100lbs in 2 months before he joined the military so that he could enlist due to their height and weight requirements. Not many people can say they have done that.

Anyway, he inspired me to take reevaluate my own routine. I have decided to run at least 3-5 miles a day 5 days a week and do a minimum of 200 pushups every day. I also want to spend at least 5 minutes a day stretching as he recommends this highly for health and stress relief. Due to my schedule, it can be tough to get into the gym and do cardio on Friday and Saturday, so I decided I will make these my heavy lifting days. So basically only lifting heavy 2 days a week for the time being.

Star Wars

I have also been really into Star Wars recently for some reason. I have watched movies 2-6 and will probably finish The Force Awakens today. I really enjoy some of the philosophy behind it and it’s a pretty powerful story. It definitely has some goofy elements that I’m not a huge fan of, but still.

My favorite character by far is Anakin Skywalker. He had way more power than any other character and I really enjoyed his story. Darth Vader is an awesome character, but it does suck how Anakin was literally half dead when he put the suit on. Darth Vader’s suit was a walking life support system. I guess it shows how powerful of a character he really is if he was basically dead but still ruled the entire galaxy!

Favorite movie was Revenge of the Sith. Let’s face it, that lightsaber battle was amazing and powerful between two friends. I also liked how the two had the exact same fighting style, which makes perfect sense because Obi-Wan taught Anakin for 20 years.

Runner-up Favorite Characters were Luke Skywalker, Padme and Kylo Ren.

The most overrated character was Yoda. Yoda was a troll. He was supposed to be this all knowing creature, but couldn’t sense that Chancellor Palpatine (who was the leader of the Galactic Senate for two decades) was the emperor. The emperor was the most evil character by far and “reeked” of the dark side / negative energy. How the hell did he not “sense” that through the force. Also, the lame/strict Jedi rules eventually led Anakin down the path of the dark side, which ruined his life and the lives of the entire Jedi Order and many other countless individuals who were killed by the Empire. He was also mean as hell to Luke when they first met. He told him he was “too old to train.” Yoda knew about Luke since he was born. Why didn’t you seek him out sooner to train rather than waiting 20 years? Yoda also acted like a goofy old man. I mean he wasn’t all bad because he did teach Luke, but like I said VERY OVERRATED.

As a final note, the Sith Code is better than the Jedi Code. Just saying. 😉

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Journal Entry 251 -Weekly Update

Weekly Update

A big snow storm last weekend canceled my trip to Chicago. We tried to rebook the flights 4 times, but all of them were canceled. I watched the airport website periodically through the day to see what time the flights started to take off and it wasn’t til about 7:30 PM before the first flight left from Richmond. Although, even if the flights didn’t get canceled, I still wouldn’t have been able to get to the airport. The Giants ended up getting destroyed by the Packers so I really didn’t miss much. I also didn’t have to freeze to death in Wisconsin as I watched my favorite team’s season came to abrupt end. So there was some positive to the whole situation.

I ended up spending the weekend with Sarah snowed in. We didn’t go anywhere all weekend, except the gym, which we can walk to her from her apartment. I just ended up doing some cardio. Considering we couldn’t really go get food, we basically cooked all of our meals. I think it’s the most cooking we have done in a long time. I didn’t mind at all being snowed in. It was relaxing to just to stay in and not go anywhere. Especially with my favorite person ;).

Workouts

I did a leg workout for the first time in a long last week. My legs hurt so bad I could barely walk down the steps. Going on a decline hurt worse than going on an incline. I also had a hardtime even standing up from the couch. I was somehow able to do cardio pretty easily though and the cardio actually helped to recover my legs quicker than complete rest.

This week my setup was the same as the previous 3 weeks, but I missed my leg day on Wednesday this week. Sarah and I had to go sign an application for a new apartment, which we will be moving into in a couple of weeks. Really can’t wait for that. I decided to skip leg day though after that brutal aftermath of my last one.

My setup this week was:

  • Monday – Chest / Tris
  • Tuesday – Back / Bis
  • Wednesday – Cardio (Morning)
  • Thursday – Push (Shoulder focus)
  • Friday – Pull
  • Saturday – Cardio / Abs
  • Sunday – Cardio

Strength was good most days, although a couple of workouts I felt gassed out very quick. I have only done cardio 3 days a week too.

Next week I plan on doing 2-3 miles cardio every morning (30 minutes max) and then lifting at lunch. I want to work on increasing my speed (MPH) when running, so I think I’m going to cap it to a 2 mile run and just slowly increase speed each day.

Nutrition

Still been taking the moderation approach. Calories still in the 2000-2500 calorie range. Protein has been lower recently at around 120-140grams. I used to average in the 180-200gram range. Carbs have been in the moderate range of 150-250grams. Fat is usually around 50-70 grams, but usually in the mid 60’s. Nothing has really been off limits. Panda Express and Chipotle are probably my two new favorite places to eat.

Journal Entry 249 – New Plan

Average Weight:

177lbs

Average Nutrition:

2100 Calories / Protein 163g / Carbs 233g / Fiber 45g / Fat 65g

Blog:

My plan worked. I did nothing, but run this week and made sure to kept it between 30-40 minutes max. I actually had the urge to lift by Wednesday, but that’s when I realized I haven’t lifted in over a week. My last lifting day was Tuesday of last week, which means it has been 11 days of no lifting.

The goal of restoring my urge to lift has succeeded though. I stumbled on an article I read in the past called Grow Like a New Lift Again by Greg Nuckols. The article presents reasons why you can and should periodize your training to include a good week to a month off training every 6-10 weeks. You should then follow this with a month of heavy volume for each body part (bro split) and then a month of high frequency (full body) training. This not only provides variation but also prevents burnout (which I have experienced recently).

The whole thing looks like this:

  • Layoff
    • 12 days to a month
  • Bro Split
    • Week 1: 3 sets of 5-12 reps and 3-4 exercises per body part. The frequency for each muscle is done once a week.
    • Week 2: Same but do 4 sets of 5-12 reps for each exercise
    • Week 3: Same but do 5 sets of 5-12 reps for each exercise 
      • The Idea is to increase in intensity each week.
    • Week 4: Deload. Use the same exercises and layout, but do higher reps and light weights.
  • High Frequency Traning
    • Week 1: Hit muscles/movements 3 times a week at least
    • Week 2: Same, but increase intensity 
    • Week 3: Same, but increase intensity
    • Week 4: Deload
  • Repeat 

As for the nutrition for this program, he really only stated to be in a calorie surplus during the lifting phase. This means a small deficit during the layoffs and deloads would be a good idea to balance out the fat gains. So if the layoffs lasted 2 weeks the whole cycle would be 10 weeks. 4 weeks in a deficit and 6 weeks in a surplus.

I can see myself doing this. I tend to get very bored doing the same routine over and over and this provides a very simple template to structure training in a way that can provide ongoing gains and variety. I will probably start this at the beginning of next year.

I’m also 99% sure that I will cancel my Gold’s Gym membership and join Crunch Fitness. This is a new gym in my area and they are all new. It’s also very close to where I will live next year and what you get for the money (only $25 a month) is well worth it.

Journal Entry 248 – Taking a Break

Average Weight

  • 177lbs

Routine 

  • Sunday – No Cardio – Full Body
  • Monday – Cardio – 5 miles
  • Tuesday – No Cardio – Full Body
  • Wednesday – Off – Nothing
  • Thursday – Cardio – 4 miles running (7 miles total through daily activity)
  • Friday – Cardio 4 miles running (7 miles total through daily activity)

Nutrition 

  • Calories 2000 / Protein 160g / Carbs 219g – 38g Fiber / Fat 66g

I think I’m going to a week off from the heavy weights. My main focus next week will be to do cardio every day for 3-4 miles and 30-40 minutes a day. No longer than that. Cardio serves me really well in terms of lowering anxiety and increasing my mood and energy levels. I can not say the same for lifting only. It has to do with the blood flow through the body and the turnover of new cells in the brain and body, but I really want to focus on cardio right now. Cardio also works much better in terms of amount of time doing it. I can get it and out of the gym in 30-40 minutes take a shower and be ready to go. Lifting always takes way longer unless you only lift one muscle a day. But the problem with lifting is it doesn’t give me nearly the mental benefits that cardio does.

Don’t get me wrong, lifting will always be part of my routine, but at the moment I am very tired of lifting weights and the whole crowded gym scene, which will unfortunately only get worse in the next couple of months. I keep trying to think of ways to make me look forward to pumping iron, but nothing seems to be working and even when I get a good looking routine down, I realize that it takes too much time to do it. This to me means I need a break. I guarantee in a week from now I will have a renewed motivation to lift again.

My plan is to do 100 pushups and 50 pullups a day everyday for the next week on top of the running. I can easily do cardio in the morning and knock out the calisthenics at night when I get home. I usually just do a little bit every 20 minutes or so until I’m done.

Although now that I think about it, since the Holiday’s are coming up an organized routine is probably not a great idea, because let’s face it, that ain’t going to happen. 😉

 

Journal Entry 247 – Thanksgiving Aftermath

Average Weight –

  • Last Week – 180lbs
  • This Week – 176lbs

Routine this Week:

  • Sunday – 50 minutes of cardio / high rep lifting
  • Monday – 45 minutes of cardio
  • Tuesday – 30 minutes of cardio / Back and Biceps
  • Wednesday – 35 minutes of cardio
  • Thursday – 30 minutes of cardio / Shoulders and Traps
  • Friday – 20 minutes of cardio / Arms
  • Saturday (Today) – 30 minutes of cardio / high rep lifting

Average Nutrition –

  • Last Week – 2600 Calories / Protein 140g / Carbs 300g / Fat 85g / Fiber 40g
  • This Week – 1952 Calories / Protein 150g / Carbs 225g / Fat 63g / Fiber 52g

I missed last week’s post due to Thanksgiving and lots of travel. I went to North Carolina on Wednesday, down to South Carolina on Thursday and then back to North Carolina on Friday. We stayed most of the day Saturday and returned to Virginia Saturday night. I had a lot of errands and football watching to do on Sunday, so I didn’t have much time to post.

The eating was a straight up feast though for 4 days last weekend. Saturday was by far my lowest calorie day. Wednesday through Friday was full of all kinds of junk. Cheese dips, crackers, taco dip, apple crisp, deep fried turkey, stuffing, and countless desserts. The average nutrition I posted below was a simple estimate. It was most likely far worse.;)

This week I really wanted to clear some bloat and water weight, which I more or less did. 4lbs of scale weight, but I also look way better than last week. I ran at least 3 miles every day, except for yesterday. The only reason is because I went Christmas shopping and had a ton of walking already and hit the gym late, so I just felt like doing one mile. The reason I didn’t have a chest day this week was because I hit it on Saturday of the previous week.

I haven’t been going to the “real” gym expect for a couple days a week. I have mainly been using Sarah’s apartment gym in the mornings out of convenience. For shoulders and arms this is very doable, but chest and back workouts can get very limited in this gym. I may just start driving to Gold’s early so I can get some better lifts in again.

At the moment I have been doing a bro split with one muscle group a day. The main reason for this is because I want to run 3 miles a day and this is the only way I can squeeze a lifting session into a 30-minute block of time to keep the workout at a total of one hour. I have been reducing rest periods and lifting quicker. I always lift after I run due to personal preference. I haven’t been feeling the super heavy weights and greatly prefer the volume of 8-12 reps right now. The great thing about this range is you need way less down-time between sets and can move fast. I’m usually drenched after my workout and after I take a shower feel like a million dollars.

Journal Entry 246 – I’m Engaged!

I got engaged to my girlfriend Sarah last night! This is something we had talked about for awhile, but I wanted to do it before the Holiday’s and before we moved in together. I had the luxury of meeting her family multiple times(which is much bigger and closer than mine) and she has met my parents several times. We were practically living together now anyway, as I would stay at her place half the week and she would stay at mine. I’m really looking forward to starting our life together and just have to stick it out for a couple of months until we get our own place. Depending on where we move I may change gyms, but not sure yet. I love Golds, but there’s a chance that a huge ACAC may be right next to where we live and since I workout in the morning it would be within walking distance.

In terms of training and eating, my weight has been higher on the scale than I would like to be. I weighed in at very high 180lbs earlier this week. I think this is due to my training, to be honest. I also had a BIG eating weekend last weekend, but my training could also use some work. I love making strength gains, but I hate waiting 2 minutes between sets and the neural fatigue that comes with heavy weights. Sometimes it’s hard to motivate myself to go to the gym. Neural fatigue does not mean strength and size gains. Your muscles are well equipped to take a beating, but neural fatigue just makes your body tire not your muscles. I love the rush of moving and sweating when I workout. Going to the gym for an hour and sitting on the bench to lift a heavy a** weight for 5 reps is really losing its luster for me. I do plan to include some heavy sets of barbell bench once or twice a week, but I will probably superset this with a back move and get back to my higher rep training. I will admit even though my strength wasn’t going up when I was doing my lift everyday experiment, my size gains did appear to be way better. I could also eat with reckless abandon and it just didn’t seem to negatively affect me.

So I plan on moving into a daily lifting plan with higher reps and smaller rest periods. Also, I want to run 1-2 miles before each workout. I have been sticking to 6 mph, but I think I’m going to increase this to a 7-8mph to get my speed up. I was talking to someone at work who ran a marathon in 3 hours and 30 minutes, which he said was about 8 mins a mile. That was shocking to me. 8 mph is not easy and to maintain that for an entire marathon is very impressive. I always liked running and was pretty good at it, so I’m definitely keeping running in my workouts. I may take a couple days off from lifting and do some long runs, but I will play that by ear. I also like the luxury of lifting from whatever gym I’m at instead of feeling forced to go to Gold’s to lift heavy wieghts. Sarah’s gym is WIDE OPEN in the morning before work. There is like a max of one person in there and they are usually on the treadmill. An open gym is like a playground for me. It just instantly puts me in a good mood.

As for eating, I don’t plan on changing that much to be honest. Still largely winging it, but I like eating a lot and putting into good use in the gym. The heavy training (at least only heavy training) wasn’t having the effects I was planning for on nutrient partitioning and I just seemed to be gaining body fat.

Journal Entry 242 – New Shift

Starting on the 31st of this month, I have been told my hours are going back to 9-6 Monday – Friday. This has several advantages from a lifestyle standpoint with my girlfriend, because I will get to see her every night. It does prevent an interesting challenge for the gym though. I wrote last weeks post undecided on what I was going to do and I can honestly still tell you I don’t know haha. I will either have to go early in the morning waking up about 7 or after I get off work at 6 PM. I prefer the night approach as of right now because after making a list of pros and cons, the night shift has more positives. The only huge negative of the night shift is the amount of people that will be in the gym at that time. This makes certain exercises very hard to do. The main problem with the morning shift though is I hate the feeling of being rushed in the gym and the only way to avoid this is to wake up really early. Then I feel like I’m forcing myself to get up, when I don’t want to. I also feel the night before I have to go to bed super early, so that I don’t wake up extremely tired. With the night shift I can avoid this by simply getting up at 8 AM or so and just go to bed by 12 AM. This still gives 8 hours of sleep and I can just hit the gym later in the day when I’m more awake. I can also schedule my dinner to be the postworkout period, which I plan on having a huge feast at this time.

Since I will be doing this schedule 5 times a week, I actually have figured out an eating plan that I plan to do with this setup. Basically a modified intermittent fasting plan, that I think will work very well. It’s also very simple:

  • Wake up – 8AM – Coffee
  • Meal 1 –  10 AM – Protein Pudding with berries – 200 calories
  • Meal 2 – 12 AM – Coffee and Quest Bar – 200 calories
  • Meal 3 – 2 PM – 1 bag of Popchips Ridges and Diet Coke – 350 calories
  • Totals 750 calories
  • Workout 6:20 PM – 7:30 PM
  • Meal 4 – 8 PM – 12 AM – Dinner / Postworkout Feast (Mixed Carbs, Fats and Protein) 1000-2000 calories

So no matter what I’m doing in the gym (workout wise) this will likely be the way I eat during the day. As for the feast at night, it will vary probably every day. This is what I call having structure, but also a lot of flexibility. I tend to snack during the day, so that bag of Popchips can last me awhile and kind of fuels me while I work. I also really like having something salty around lunch and I’m trying to avoid meal prep and preparing food during the day, so this is a really good alternative. Also I’m getting about 50 grams of protein during the day, so if there is any advantage of “stoking protein synthesis” then it will be taken care of. The only days this layout wont be in place is on Saturday and Sunday, but that calories will be similar.

As for workout, I have some ideas running through my head, but I don’t want to update the blog until I know for sure that’s what I’m doing. It will include a lot of barbell benching though ;).

Also I want to do a supplement update that I haven’t done in awhile:

  • 5 grams of Creatine Monohydrate
  • 5000 IU of Vitamin D
  • 1 Digestive Enzyme
  • Food Staples daily:
    • 1 can of leaf spinach (for magnesium and many other micros)
    • 3 eggs a day (eaten at anytime during day – for micros)
    • 1 bag of broccoli (micros)