Hey,

So today was the first day of the week, and I did not make it to the gym.. As a matter of fact I have been super sick for the first time in a long time.  I worked out really hard on friday, and was feeling pumped for the weekend, later that night I began feeling really fatigued and decided to head home after a big dinner.  Spent the next two days laying around and attempting to eat, just to have it come right back out.. no fun at all.  Anyway I am feeling a little better tonight and will try my best to fall back into my routine by tomorrow evening.  please make sure to post any questions or comments you may have!  Otherwise, sorry about the lack in posts for the last couple of days, but now you know why!!

Hey!

So this picture is JP (front), Me (back) and my best buddy/ the man who got me addicted to fitness/ article contributor/ Steve… Well today was a good day, and yeah I do say that a lot but its always true.. just about everyday is a good day and as long as you keep a positive mind, it will continue to be so!  I actually once wondered what life meant (to me), and the answer I came up with was.. Life is the “Pursuit of Love”, to love what you do, to love yourself, and to love the people around you…. when I came upon this as my answer I realized that I had two of the three covered and always had a positive attitude but often found myself not liking what I did for a living.  I owned my own business but felt it was not the legacy I wanted to leave behind, nor did I feel like I was making a positive influence on the world.. So I sold my company off in pieces, liquidated my self completely and then skipped to Ft Lauderdale, FL to spend some time on the beach and relax to find what it was I truly “loved” and wanted to do…. So here I am.. working in the industry I truly have a passion for.. FITNESS!  Now this may or may not have mattered to you, but often I wonder what people did before they found what they felt was the business for them, so I wanted to share how it was I came to be writing fitness articles on the Internet, and now you know!!!

Here was my day!

Meals: 8am- 11pm

-Peanut butter cookies (220 cal, 6g protein)

-Snack Bar (120 cal, 4g protein)

-Tv Dinner Healthy choice (310 Cal, 18g protein)

-Snickers Energy/Protein bar (220 cal, 16g protein)

-Fiber one (1 of 2) pot-tart 20 min before workout (+/- 100 cal)

Workout

-Protein Shake (200 cal, 25g protein)

-Dinner my friends made, steak vegetables (+/- 425 cal, 20g protein)

-Random snack, cheese and beef jerky (160 cal, 8g protein)

Total:  +/- 1855 cal, 97g protein

Workout Details:

-Ran around the track for 5 min for mild warm up

-Dead Lift 3 sets 8 reps @ 175 lbs

-Dead Lift 2 sets 6 reps @ 235 lbs

-Jumping Military press using barbell, 3 sets 10 reps @ 85 lbs

-1 set of Non Assisted pull-ups to failure

-tired so then went off to play basket ball for cardio and indoor soccer for about 45 min

Workout Notes: So this was by no means on my top 10, but still felt good and will add to my goal, felt great about today in general, so fell good about any activity!  haha sorry about the corny comments in this article, but want to start being more personal in my posts so you can get an idea of who I am, and why I want to help!

2/22/10

Today.. Ahhh today..

Feeling the effects of my binge pizza eating of saturday, and my pure lazy’ness of yesterday, although I did make it to the gym to do a little cardio last night, but it was pretty much just to get me prepared to push it hard this week.  So I woke up this morning and decided to start it out right, realized I didnt have much to eat in my house, so ate the following on the road today, but killed it in the gym with a great back and biceps workout!!

Meals: 8am-11pm

-Healthy Choice tv dinner (yeah for breakfast)(240 Cal, 15g protein)

-Fiber One snack bar (150 Cal)

-McDonalds Bacon Angus Burger with cheese and fries (not proud of this)(1000 cal, 80g of fat!)

-Snack bar (120 cal)

Workout

- Protein Shake (25g protein, 200 cal)

-Tv Dinner (210 Cal, 15g protein)

-Half Can of Ravioli  (120 Cal, 6g protein)

Total: 2120 Cal, +/- 90 g protein

Workout Details:

-3 laps around 1/5 mile track for warm up

-3 Sets of 10 reps super slow, Wide Grip non-assisted pull-ups

-3 sets of 10 Lat-Pull-Ups 120 lbs

-3 sets of 10 seated rows 100 lbs

-3 sets of 10 reps, Bent Over Row 70 lbs

-3 sets of 10 reps, one arm smith machine bent over row (bar plus 20 lbs)(+/- 65 lbs)

-3 sets of 10 reps regular inside pull-ups

-Sit-ups, and hanging leg lifts to failure

-basketball/soccer for about 30 min for end cardio

Notes: now this is not that intensive of a workout, I have for sure done a lot more lifting in a one time session, but what really set this one above from the rest was the way that I worked out.  I pushed every second of this, with little downtime between sets and breakneck cardio at the end, I will for sure see the results if I continue out the week with similar workouts, but never the same

Hey,

Back at it again.. Took the weekend to hangout and get a little bit of work done, decided to go out for some drinks with my friends on friday, and that caused me to order 2 large pizzas from Papa Johns, and go to town all day on some serious grubbing!  need a day like that every once in a while.   I am going to hit the gym hard tomorrow but until then, its still the weekend, enjoy yourself!

Hey!

I woke up this morning and just knew it was going to be a great day! First a good breakfast and now I’m ready to take on my day! Time to go make some money and then get my butt to the gym to workout for the day…today is chest and triceps day…one of my favorite!!  Here are some of the details

Meals: 5:30 am – 11:00 pm

- High Fiber Oatmeal (one packet) and cup of coffee for the car

- One giant banana

- One piece of 12 grain toast with peanut butter

- Cup of yogurt, strawberry fiber one

- Buffalo chicken deli sandwich w handful of multi-grain chips

Workout

- Protein Shake (30 grams)

- Banana

- Bertollis Lemon Shrimp w/vegs

Workout Details: Chest/Triceps Day 7:00 pm

- Regular Dumbbell Bench Press 3 sets of 8 reps 65 lbs

- Incline Dumbbell Bench Press 3 sets of 12 reps 40lbs

- Dumbbell Flyes 3 sets of 10 reps 30 lbs

- Dips 3 sets of 12

- Tricep Cable Extensions with straight bar 3 sets of 10 reps 100 lbs

- Tricep Kickbacks 3 sets of 12 with 10 lb dumbbell

- Finished of workout with 25 min of Cardio on the treadmill, good jog pace with a steep      incline!

Notes: Was a very successful workout today! Did a lot of reps and pushed myself hard to finish every set, very little downtime in between sets. Good Cardio at the end and ate healthy all day. I feel very confident that I’m progressing very well and soon can push it even harder! Trying to get ready for the Beach in  March!!

Let me know if you have any questions on anything or suggestions.

Thanks!

Well…

Today was pretty good, was feeling pretty good this morning, got up early and did some mild cleaning over at my buddy’s place.  Decided to come out to his place and workout with him in Monticello MN, pretty nice community center out here, only five bucks to workout, play ball and or swim.. over all pretty cheap.  Anyway, crashed out at his place and shot over to the gym to take some pictures to use as diagrams, so now there will be a link next to ever part of the workout, so you can see what I mean, since some terms are hard to understand.   Let me know if there is anymore you need or want to learn…

Current weight: 157 lbs

Height: 5’ 10”

Estimated body fat: 8%

Meals:

-Oatmeal High Fiber (Packet oatmeal)

- Roast beef Sandwich, peperjack cheese on 9 grain bread

-Mac and Cheese tv dineer (a healthy one)

-Chocolate and Oats fiber bar (I love these things)

-Some Goldfish

Workout: 6:00pm

-Protein shake (30 grams)

-Chicken Pasta with red sauce

-water, banana and fiber bar

Workout Details:

-5 Min of mild stretching and jogging in place

-2 sets of 10 wide grip pull-ups

-3 sets of 10 squats with 135 lbs

-2 sets of 10 body weight slow squats

-3 sets of 10 reps with 275 lbs

-3 sets of 12 reps seated calf-raises with 115 lbs

-3 sets of 10 reps laying down leg curl with 90 lbs

-3 sets of 10 reps seated leg raises with 100 lbs

-3 sets of kneeling leg kick backs with 65 lbs

-finish with 2 sets to failure hanging leg raises and some minor abb ball sit-ups

Workout Notes:

Overall a pretty good low weight high rep leg workout, I have been wanting to increase my stamina and get some of my agility back I use to have when I was around 16-18.  Not to say that I am not in the best shape of my life, just don’t want to loose my random skills of back flipping off walls and other useless fun activities

Please Note: These are Chest and Triceps workouts only.   These are by no means all of them, and commonly you will find variations using different types of weight.

Incline Dumbbell Press

Dumbbell Press

Dumbbell Press

Decline Dumbbell Press

Decline Dumbbell Press

Dumbbell Fly

Dumbbell Fly

Downward Fly

Downward Fly

Regular Fly

Regular Bench Press

Regular Bench Press

Incline Bench Press

Incline Bench Press

Seated Reverse Dips (Triceps)

Seated Reverse Dips (Triceps)

Weighted Reverse Dips (Triceps)

Weighted Reverse Dips (Triceps)

Standing Skull Crushers (dumbbell)(Triceps)

Standing Skull Crushers (dumbbell)(Triceps)

Seated Dumbbell Skull Crushers (Triceps)

Seated Dumbbell Skull Crushers (Triceps)

Decline Barbell Skull Crushers (Triceps)

Decline Barbell Skull Crushers (Triceps)

Close Grip Bench Press (triceps)

Close Grip Bench Press (triceps)

Kick-Backs (Triceps)

Hey,

So Today was a good day!  Pretty nice back here in the Minneapolis MN, was about 30 degrees, sunny and gave me the energy I needed to hit the gym hard this evening.  Ate pretty light throughout the day, mainly cause i was on the run most of the day, but still managed to finish with one of the best calorie burning workouts i have had in a long time.  Anyway here is what I ate throughout my day, and the best part.. my workout!

Meals:

-Oatmeal (high fiber)

-Fiber bar

-Banana and snack bar, diet coke

-roast beef sandwich on wheat bread no cheese

-peanut butter toast 1 slice 20 min before workout

Workout:  7:30pm

-protein shake (25 grams)

-15 gram protein snack bar

-tv dinner with 15 grams of protein and a huge glass of water

-some multigrain chips

Workout Details:

-5 min of light jogging around the indoor track

-3 sets of 8 reps super slow, Lat Pull-Ups

-3 sets of 10 reps Deadlift using dumbells at 60 lbs each (120lbs)

-3 sets of 10 “reps good-mornings”  45 lbs bar with 30 lbs on it (75 lbs)

-mild running around the track for 5 min

-3 sets of 10 reps jumping military press with 35 lbs bar and 50 lbs on it (85 lbs)

-3 sets of 10 reps hanging leg lifts

-3 sets of 15 super slow abb ball crunches

-25 min of soccer juggling, and kicking against wall (insane cardio)

-20 min of basketball game with 5 other guys (we won!)

Notes:  This was killer, I was pushing it from the moment I stepped in there.  Cardio at the end is for sure what put it over the edge though.. my buddy talked me into playing 3 on 3 with some other guys at the gym, despite my always saying “dude i suck to bad at basketball to actually play, but i will shoot around for cardio”  haha anyway the truth is I can hold my own, on defense and if you give me some space I can hit 3 pt’ers like its my day job!

So… Do i just write 1/29/10 or do I have to put 2010 now eveytime??  haha, anyway so here was my day.

Been waking up a little earlier than usual, roughly 5:30 am every week day, roll out of bed, jump in the shower, and then off to my first meeting for the day, got a good workout in later this evening, and here are the details:

Meals: 5:30 am – 11:00 pm

-High Fiber Oatmeal (one packet) and cup of coffee for the car

-Bowl of canned ravioli

-Steamed tv dinner

-fiber one snack bar

-Roast beef sandwich with cheese and chips

Workout

-Protein shake (30 grams)

-bowl of cereal

Workout Details: Chest Day

-Regular Bench Press 3 Sets 10 reps 155 lbs

-Incline Bench Press 3 sets 8 reps 135 lbs

-Incline cable fly 3 sets 10 reps 40 lbs each side (80 total lbs)

-regular cable fly 3 sets 8 reps 50 lbs each side

-Body weight dips 3 sets 10 reps

-Kickbacks 3 sets 10 reps 10 lbs

-Hanging leg lifts 2 sets to failure

-Finished with 8 min cardio consisting of 4 min incline walk and short jog to finish out.

Notes:  Pretty successful workout, pushed it hard, went super slow and concentrated on form instead of strength.  Small amount of downtime in between every set.  Overall very happy with today’s eating and workout, will see results if continue path in this manor.

Let me know if you have any questions or suggestions.  Thanks!

Well welcome back world!  With some well needed time off, we are about to endure on a 90 day fitness regiment to go from current weight of 155 lbs to 175 lbs of lean and powerful muscle.  I will be trying out for the Minnesota Vikings in the spring and will show you every step of my complete diet, nutrition, supplements, and detailed training program every day for the next 90 days!  Please feel free to ask any questions you may have!   I will be up loading pictures of day one and then show you current picks at the end of every week.  If you like the results, then simply go back through my blogs and you will be able to see exactly what I ate and how I trained to get the results you desire!  This site is not intended for any sale of products, although we do advertise suppliers that we believe have products worth buying, we are not selling anything!  So let us begin!

Current State:

Weight: 155lbs

Height: 5’10″

Body fat: 8%