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

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%

Hey world!!

Well I have now been on my vacation to Ft. Lauderdale Florida, Manhattan New York, Asheville North Carolina, and back to Ft Lauderdale, for about two weeks and a couple of days.  Was able to free up some time to let everyone know that I will be back in Minnesota, aka the freezing cold, on the 8th of this Friday.  My birthday is the following day and I cannot wait to get back to my fitness regiment.  I have had roughly 3 weeks off of working out, which is good to do every once and a while, but I have never been so pumped to hit the gym hard.   Also this break of eating like crap and resting around has allowed me to have something to work on!  I will post pictures the day I get home before I get back into the gym and you will be able to watch day by day my progress, with pictures updated at the end of each week.  To let you know I may or may not try getting back onto Super Pump pre-workout for that period but I am also thinking about doing this all natural and just taking post workout protein to show you it is possible to get shredded without anything other than a multi-vitamin and protein.  Anyway sorry for the huge delay in my posts, but get excited and feel free to join me in progress posts starting this month on the 9th!  My birthday!  Start the new year off no matter what your current position is, and lets make 2010 the best year ever in terms of fitness and health!!

Also 2 things in the mean time before I get back:

-Feel free to post questions or comments for me to answer for when I get home.

-We will be refacing the site over the next two weeks, everything will be functional during the process, and don’t think your at the wrong site if when you log on it looks completely different!  This face was just a temp until we got the design we were looking for made, and it is almost complete so watch out for the new look and extra features, including a functional “Ask Blake” button, video feeds and tons of picture archives of my path!

Hey world!   Sorry about the delay in the posts for the last couple of entries.. so I am on vacation down in Ft lauderdale with my friend, it has been kinda crazy and have been eating like a king!  For sure not helping me with my fitness goals, but its vacation and you need to spoil your self every once in a while!  I will post some pics here soon, for an idea, last night we took the Bentley GTC out to dinner and then came back to take the Ferrarri F430 out for a rip down A1A to fly around town.. for the record neither of these cars are mine, I wish, but no.. hahaha.  My friend has a killer house down here on the ocean and has been kind enough to share the experience with me for a couple of weeks.  I will get some new entries up here asap, and try not to rub it in too much      oh and I just bought myself an early christmas present and birthday, so I can fit in with the class down here, got the SEIKO Chronograph 200M dive watch, with yellow face.. super nice, but got it on sale!

So Today is 12/10/09 and I am feeling pretty good after getting back into the gym yesterday!  Ate quite a bit today, I could tell that the workout yesterday kicked my metabolism back into order.  also hit the gym again today and did a hardcore chest workout.  Also I think that I may be feeling an effect of the Complex B vitamins I have been taking, and still don’t know about the Glinko Biloba yet.

Meals:

-Oat Meal

-Monster energy drink (10 cal) and sub sandwich from the gas station

-Chipolte (chicken tacos)

-Snickers Energy Bar

Workout

-Protein Shake (30 Grams)

-TV Dinner Beef roast

-Bowl of lucky charms

Workout Details:

-Smith machine incline bench press: 125 lbs 3 sets of 10 reps

-Downward chest fly: 100 lbs 3 sets of 10 reps

-Regular Bench: 150 lbs 3 sets of 10 reps

-Regular Fly: 100 lbs 3 sets of 10 reps

-Upward Fly: 80 lbs 2 sets of 10 reps

Finished with 20 min of basketball for cardio

Notes: Ran between my first three sets and did some mild abb work between later sets.  Pretty blood pumping workout, actually felt like i was going to black out a couple of times..

So was super tired last night and didn’t get a chance to work on my blog until now.   But here was my day for 12/09/09:

Woke up around 8am and went down town to Minneapolis with my brother to go do some long procrastinated paperwork.   After that I needed to head home so I could have enough time to get a workout in before going car shopping with one of my best friends.  Car shopping took forever, and if you know anything about what the weather has been like here in Minnesota for the last couple of days you will know why.  A normal 20 min drive took us and hour and fifteen minutes cause of traffic and accidents from all the snow we have received.  Anyway here is my meal and workout information for yesterday 12/09/09!

Meal Details:

-Bowl of Lucky Charms

-Roast beef peperjack cheese wrap

-Snack bar and Diet coke

Workout

-Protein Shake (30 grams)

-Turky Sandwhich and chips from gas station

-Beef Roast TV dinner

-Bowl of Lucky Charms

Notes:   Not a bad meal day, glad to have finally gotten back in the gym!   Also I started doing some research on natural supplements to take, and read about “Glinko Biloba” and decided to pick some of it up.  It supposedly provides your brain with the fuel it needs to supply a higher level of productivity throughout your day, pretty much like brain food.  Anyway I thought I would try it out and will let you know what I think.  Also at that time I picked up some Complex B vitamins that help convert food into energy.  I just have been feeling like I haven’t had the energy I usually do, and want to stay away from the energy drinks as much as possible, since for a while I was drinking like 2-3 Blue Monsters every day!    

Workout Details:  Have to Run but will update this.. quick note is it was a Leg day for me!