Tuesday, April 28, 2009


Today was Upper Body Day. I did 32 Round s of Tabata Intervals split between:
Freemotion LAT (9 reps average)
Burpees (6 reps)

8 rounds (4 minutes), then took a 1 minute break, and repeated 3 more times

Then I did a bunch of additional weightlifting, and I finished up with 5 rounds of Manmakers

Monday, April 27, 2009


Killer Leg Routine today:
Pistol Squats
Pause Squats
Box Jumps
Walking Lunges
Tabata Squats

Diet was Primal throughout the day.

Sunday, April 26, 2009


I did a 15 mile bike ride ride first thing in the morning. At 12 miles I started "bonking". I made it back home ok. Then I went to the Jersey shore for a few hours - got in a 2 mile walk on the beach and a lot of sun.

I ate primal all day, but I had 2 beers and a snack while watching a movie - still, my activities still outpaced the small screw up at the end of the day. Bodyfat % still down and other 0.5% since last measurement (a few days ago).

Saturday, April 25, 2009


Today was a 10-12 mile bike ride with 100 pull-ups and 100 burpees - did it all on an empty stomach about an hour ago in this gorgeous 85-90 degree weather at my local park.

BBQ Time now!!!

Friday, April 24, 2009


Today was an Rest Day, but I did a 12-15 mile bike ride.

Diet was pretty good - mostly Primal...except for 3 very strong beers (10-12% abv)

Thursday, April 23, 2009


Been eating clean (Primal) again for 4 days now and yesterday's workout was just plain brutal!!!

Dumbbell Bear Complexes - 35lb DB's for 20 minutes straight

Metabolic Pairing - 4 Rounds
Freemotion LAT - 180 lbs x 6
Burpees x 15

Manmakers 30lb DB's, 4 sets of 5 reps

Bicep Curls / Tricep Push-downs - 3 super-sets of 6 reps with 90lbs and 140 lbs respectively

This was the longest HIIT routine I've ever done, coming in just under 60 minutes - (90 minutes with warmup/cooldown and a bunch of stretching). I guess I just wanted to see if I could do it. Now I know I can try a routine I attempted in Nov 2007 - 64 rounds of Tabata Intervals with Freemotion LAT and Burpees. I only got 56 rounds in at that time. I'll get 64 this time! - I'm thinking I'll do this on the next Total Body Day

Details on on the routines above can be hound HERE

Tuesday, April 21, 2009


I've been extremely busy as of late, and I have not been posting here or anywhere else for that matter, nor have I been logging into fitday. My dietary issues continued, but I have been solid the last 2 days and mentally, I feel that I am back on track - finally!!!

I BBQ'd some ribs on Sunday, and I had London Broil the past 2 days. In addition to my daily intake of: berries, nuts, daily big ass salad, Greek yogurt, Shakeology, etc.

Workouts have continued all along. I am down the stretch, and I am looking forward to hitting my goal, and taking 10 days off to recover from nearly 4 grueling months

Monday, April 13, 2009


Had back to back rest days, and my diet sucked to say the least.

Back on track today - mostly primal meals, and a Great Leg Workout:
Deep Squats, Deadlifts, Front Squats, and more Deep Squats

OMG did I need that!!!

Going forward, I will only do Really Deep Squats - ALL the way down - what I used to refer to as Uber-deep. I no longer see the point in doing squats at only 90 degrees, and absolutely no point in partial squats (was never a fan of those anyway). Going as deep as possible is without a doubt the best way to go for proper form, and maximum muscle recruitment for maximum results!

Friday, April 10, 2009


Total Body - Anaerobic
Tabata Intervals on the Concept II Rower - 8 Rounds

6 Rounds of:
Pull-ups x 10
Manmakers x 5

4 Rounds of:
Clean & Press x 5
Burpess x 10

No rest between exercises, 75 seconds rest between rounds

Snatch x 6, 5 sets

3 Supersets of:
Tricep Pushdowns

10 minutes of various ab exercises

At work, I have access to 2 fantastic trainers that are well versed in the Oly lifts, and I got a lot of help today on my form. I was able to add 25lbs to the "Snatch" just by nailing the technique. Life is great!

For dinner I enjoyed an entire ribeye steak, seasoned and cooked to perfection! Served with green beans - YUM!!! For lunch I had a Big Ass Chicken Salad with Jamaican seasoning in the dressing - the chicken was also cooked in my homemade Jamaican Rub - DEELISH!

Wednesday, April 8, 2009


Legs - Hypertrophy
No rest between exercises. 75 second rest between rounds

6 rounds of the following:
10 Pull-ups
5 Manmakers

4 rounds of the following:
5 Hang Power Cleans
5 Manmakers

4 rounds of the following:
5 T-Bar Rows
5 Manmakers

Diet: same as yesterday - but leftovers...plus an extra chicken breast thrown in

Tuesday, April 7, 2009


Legs - Hypertrophy
A ton of deeps squats, step-up, and lunges

Standard primal diet throughout the day, and the highlight was dinner: London Broil served with caramelized onions and mushrooms in a balsamic reduction, and green beans cooked with chopped pecans, butter & a touch of honey. It does not get much better than that my friends!

Full Timed Intervals

Craig Ballantyne's Full Timed Intervals
He tacks this on to the end of a full body workout:

Feb workout:
1. Bodyweight squats 20 seconds work, 10 secs rest in down position; 8 rounds for 4 minutes
2. Push ups, 20 secs work, 10 secs rest in up position; 4 rounds for 2 minutes
3. Plank, 20 secs in plank, 10 secs in side plank; 8 rounds for 4 minutes
4. Touchdown lunges (forward lunge with hands in air) 20 secs of work, with 10 seconds of pushups; 4 rounds for 2 minutes.

No rest between any of these.

March workout:
1. Med ball woodchoppers 20 secs work, 10 secs rest holding ball overhead; 8 rounds for 4 minutes
2. Squat thrusts (sort of like mountain climbers, but both feet jump forward to just below chest while in push up position, then thrust back); 20 secs work, 10 secs in up pushup position. 2 rounds for 1 minute
3. Running ("High Knees") in place plus plank - 20 secs of running, 10 secs of plank; 8 rounds for 4 minutes.
4. Squat thrusts (same as 2 above); 2 rounds for 1 minute.


These have been added to the Master List

Sunday, April 5, 2009


Went for a walk, washed the Benz and my wife's car, and then rode my bike. Really enjoyed the beautiful weather today.

Diet was spot on today, all primal with the exception of the sugar in my morning coffee. Started off with Primal Pancakes with pecans, an Omelet, and Bacon for breakfast, and finished with a Spiced-up Big Ass Chicken Salad for dinner. All kinds of goodies in between including Shakeology...

THE Primal Breakfast

Primal Pancakes with Berries & Pecans, an Omelet, and Bacon - can you have a more primal breakfast??? I think not!!!

Saturday, April 4, 2009


Today was yet another Total Body - Anaerobic workout from HELL: Metabolic Pairings

4 Rounds of:
Cleans - 125 x 5 reps
Burpees - 12 reps

4 Rounds of:
Push Press - 135 x 6
Burpees - 12 reps

4 Rounds of:
Squats - 225 x 6 reps
Burpees - 12 reps

No rest between the 12 pairings. Only 75 seconds rest between rounds

Then I did 6 sets of:
Pull-ups - 10 reps (ALL clean)

In the words of Tommy Boy, "That's gonna leave a mark!"


For full details on Metabolic Pairings, how and why they are so amazingly effective, and for other insane routines, see:
Rick Stype's 96 Day Routine

Friday, April 3, 2009


After being sick for 3 days and then having 2 amazingly demanding workouts the past 2 days, my entire body was hurting today. Honestly, I feel like I wa hit by a truck, so today became a rest day...but then again, it's never a true rest day when you are a trainer. I still get a bunch of physical activities in during my sessions...

Still, I'll make up for it. I'll do Total Body Solution on Sunday, in place of the regularly scheduled rest day

I really did not eat much today either. Everything was Primal though, and my carbs came in under 50 grams. Although it was not planned, it was welcomed, especially after the binging that took place while I was sick. It's great to be back on track - 3 days of slacking was more than I could stand!

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Thursday, April 2, 2009


Got a killer upper body workout in today! More good news: Pull-ups are BACK in the routine!!!

Dips and Bench Press will have to wait a little longer though...

Wednesday, April 1, 2009


So after being out sick for 3 days, I did get my workout in as I said I would. Of course I was kinda out of it and I had a long day, so I ended up doing the wrong workout - DUH!

Instead of doing Legs - Power, I did Legs - Strength
I did 10 sets again in my typical ascend/descend manner. I had a spotter at my disposal, so I used that to my advantage. I did 340lbs x 3 - Another new record! - woohoo!!!