Grizzly Adam

Well I have added a couple pounds but it is because of my new beard. Yes I will be growing a beard for the summer. Please see the attached photo. Ok for important business.

Workout yesterday:

Press 3*5 120 pounds

Squat 165 pounds 3*5

Met cons: carried 20 pound dumbbells for 6 lunges and could not go any further. did lunges for 200 meters.

Met cons: Jump rope with heavy rope for 10 minutes and jump rope with speed rope for 10 minutes. Than did speed bag for 10 minutes.

Under the Magic Number

Weight: 229!

Monday the 22nd:

My coach gave me this work out and it was grueling.

Ran 200 meters 5 times.

In between the 200 meters 10 push ups and 10 air Squats.

I also timed this and it took me 10 minutes and 15 seconds.

I was sweating profusely.

After that I did jump rope for about 15 minutes. I did the Heavy rope and the speed rope.

Dinner last night:

Strawberry and blueberry smoothie
Gilled chickend with cheese
Brocolli and cauliflower.

NO STOP

Weds

Workout:

Press 110 3 *5

Squats 150 3*5 ( need to improve this)

Thursday:

Started with 2 35 pounds dumbells and did weighter walks

Got around the track once and realized I need like weight:

The next 5 laps I did with 35 total pounds over my head.

These were equivalent to a 1 mile walk

In between each lap I did 10 pushups

After I did Jump rope(heavy and speed) for about 15 minutes I then went to the speed bag for about 10 minutes!


EAT HEALTHY and Work Hard over the weekend!!!

Compliment day 1

As I was getting off the bus to work from the train station today, the driver asked me" Hey bud how much weight have you lost. You look good"! That is how you know things are going in the right direction!

Yesterday's Workout:
10 minutes of Pain:
5 Pull Ups (assisted)
10 Push Ups
15 Air Squats

I got through 5 and a half round before the 10 minutes expired. I did finish the last set after the time limit.

After this part of the workout I was pretty tired, but decided to continue on. I went on to do 15 minutes of Jump Rope( heavy, speed,).

I also incorporated some speed boxing bag in there.


Yesterday's meals:

Breakfast:

1 Chicken Sausage boiled
1 hot dog boiled

Snacks: 2 scoops Of peanut butter
Snacks: 2 handfuls of Almonds

Lunch:

Turkey with string cheese.

Dinner:
Dine out:

Blackened chicken with blackened shrimp and seasonal vegetables:

I also had a cup of potato leak Soup!=


My Coach is at a motivational conference today, so hopefully I will learn some more motivation techniques today!


Keep up the good work!!!!!!

WE will not quit

All,

I apologize to any of my readers out there for a delay in my posts. I will not quit you! Do not quit on me! It has been 5 days since my last post so I will give you some updates. Over the past 5 days I have been eating mostly foods very low on Carbs. I have not eaten a piece of bread in a week. I have noticed the difference.

I slipped up once when I ate a piece of cake this past Saturday night. I will not do this again. Remember the results you want are possible. Do not let anyone tell you otherwise.

Motivation Techniques:
Pair up with buddies that need to get in shape(Push each other!)- This helps quite a bit!
Listen for people criticizing you and take that to heart( this technique works for some) I love this technique, personally. I love when I overhear people saying I'm fat or have some extra pounds( Use that as motivation and think how they are going to feel when there GF is eying you in a couple of months!)

Monday's Workout:

Ran 1 mile( 8mins 15 secs) I think I may have counted a couple of laps twice. It was only 3 years ago I was running sub 6 minute miles.
Jump Roped for 15 mins
35 push ups

Morning Weight: 232.5

Goal: 224.( July 9Th)

Over the next couple of months I will be updating my goals.

We Can Do This!

Don't let the temptress get you

Yesterday afternoon I felt zapped. Immediately, I thought how great would a blue Gatorade be. Well, the truth is I bought that blue Gatorade. The nice thing is I have a lot of great people around me who daily remind me Don't give in. Thanks Coach! I have not drank this blue Gatorade. Not only that, I am going to leave this blue Gatorade at my desk to remind myself don't give in to the temptations!

Yesterday's Food:
Breakfast:
4 slices of Turkey Bacon
Snack: Couple scoops of PB
Lunch: Half Turkey roasted
Snack when got home: handful of peanuts
Dinner: I got lazy and got a grilled chicken ceaser salad.


Yesterday's Workout Thanks to my Coach:
Warm up Squats no weight to get form down
Work Weight(135) Did 3*5 Squats( I am really feeling this in my inner thighs)
Dead lifts:
Warm up to get form down
1 set of 5 142 pounds
Chin ups:
2 sets of 5 needed some assist from the Coach

Team relay with carrying 45 pound bar over head or 35 dumbbells(rotated with teammate when got tired of carrying one or the other)

Last thing was we sprinted against each other. While I may not have been the fastest I felt like I was moving pretty good.

Morning Weight this Thursday 234. Yikes added a couple of pounds. I need to really follow the good food bad food list. I am going to be strict in the next couple of months to come.

Wednesday, May 10th

Food Intake on Tuesday the 9Th:

Breakfast:
2 hot dogs no bun

Lunch:
Turkey Roasted plus small carton of creamed spinach

Snack: Peanut Butter Pretzels
5 Scoops of Peanut Butter

Dinner:
2 Hamburgers no bread
boiled broccoli and boiled Cauliflower

Workout:

12 minutes of Sweat:

3 pull ups (assisted with 50 pounds)
4 push ups
7 Squats

Not stop for 12 minutes:

By the end of this workout I was drenched!

A girl at the gym came up to me afterwards and said "now that was a workout!"

I don't know if she was more impressed by my good looks or my awesome workout. It may have been a combination of both :-)

Let's not discuss the weekend

Do not let this title mislead you! Although, I did have a great time at the Jersey Shore this weekend, I managed to maintain some healthy habits.

While I do need to cut down on some of the liquid carbs from the weekend, I managed to cut down on some carb intake.

What did I do to control this carb craze?

I managed to order a chicken cheese steak with no bread, ordered salads at Wawa.

Workouts:

Saturday: played tennis for an hour outside also did 100 push ups
Sunday: 200 push ups


Monday:
15 minutes elliptical
2 minutes highest difficulty arm spin machine

Bench Press:
135 12 times- warm up
175 10 times
205 8 times ( 2 assisted at the end)
-----------------------------

Machine chest:
45 on each side
3*5 press down machine

Machine Chest:

Butterfly
3*5 110

Squat Machine:
90 pounds: 12
140 pounds 10
160 pounds: 8

Leg Curls:

60
Each leg separately
3*10 12 times

3*5 assisted pull ups(50 pounds on assist machine)

3*7 non assisted dips

Back Extensions:
3*10

2:00 minutes arm spin

Farmers walk
1 lap around with 30 pound dumbbells
12 push ups
1 lap around with 30 pound dumbbells
12 push ups.


Morning Weight Tuesday: 232

Goal for July 9Th: 222

Rocky Rocky Rocky

So I am pretty sure the training that my coach helped me with yesterday the great Rocky Balboa would have been proud of.

Workout:
3 by 5 Press (100 pounds)
3 sets of 5 pull ups (thanks to the help of my coach)
10 sprints 7 with 50 pound sand bag. 3 with smaller sand bags
1 sprint with no sand bag


Meals yesterday:
Breakfast: Blueberry muffin and a banana
Lunch: Turkey sandwich with tomato and lettuce
Snack: apple
Snack: 3 Swedish fish(Bad)
Dinner: 2 and half grilled hamburgers(on the George Foreman) and a steamed fresh bag of vegetables.


Morning Weight: 232

I will post pictures of the workouts when I receive them.

Stay Active America!

Can you hear me Sparta?

So what guy doesn't want the body of Leonidas from the movie 300? Ok, so maybe there are some that don't want chisseled abs, arms of steel, legs of titanium, but that is not me.

Over the next few months I will be tracking my progress to achieve these results.

A little Background about me:

I would consider myself a decent athlete. Throughout High School and College I played a lot of sports including: basketball, baseball, soccer, tennis. In college I rode in a very competitive bike race called the "little 500" at Indiana University. At my peak physical condition in college I was 6 foot 1 and 180 pounds.

Four years removed from my peak physical condition I now am 6 foot 1 and 235 pounds. This past year I am down 15 pounds. I got to 250 pounds and I said "Enough"!

Now you may ask why am I writing this blog? The truth is as entertaining as this may be for you to read, I am doing this for me. This blog will help me keep track of my workouts and the meals that I have been eating. This will ultimately help me get the body that will turn heads at the beach and may help me star in the next fierce warrior movie. LOOK OUT Leonidas!

Yesterday's Workout
8 negative Pullups
6 sets of 5 dips
40 pound dumbell walk( In between the walk 4 sets of 12 pushups)

Yesterday's Meal
Breakfast: Woops slept to late
Lunch: grilled chicken ceaser salad
Snack: Fuji Apple
Snack: Piece of cake( I need to cut this out!)
Snack: 2 pieces of American Cheese
Dinner: Buffalo Chicken Salad


Special Thanks to Nicole Hanson for getting me started with this blog!
Read her blog:
http://28thyearplan.blogspot.com/