Today’s Workout Log

Workout

Circuit (Do one set of each exercise, one after the other, with no rest. Then, rest 2 minutes, and do second set of each exercise in a row, etc.)

• Push-ups - Body-weight - Sets: 10/10/10
• Y-Squats - Body-weight - Sets: 10/10/10
• Chin-ups - Body-weight - Sets: 8/6/4
• Lunges - Body-weight - Sets: 10/10/10
• Shoulder Presses (upside down with feet on bench) - Body-weight - Sets: 10/8/4
• Step-ups (onto bench) - Body-weight - Sets: 10/10/10

Workout Journal Notes

I got in over 150 reps today, adding in an upside-down shoulder press.

With this body-weight circuit, I think I’m hitting all the major muscle groups with a well-rounded plan.

I’m going to stick with a similar routine for at least the next few weeks to assess the results.

I’ll be making minor adjustments like adjusting reps/sets or substituting similar exercises here and there, but the bulk of the program will remain the same, being a body-weight-based circuit.

Current Stats and Measurements (February 8, 2009)

• Height - 6′3″
• Weight - 196 lb.
• Bodyfat - 19%
• Biceps - 14.1″
• Calves - 14.8″
• Thighs - 24.1″
• Waist - 33.3″
• Chest - 43.1″

“How to Get Abs” Progress Pics (February 8, 2009)

Before (Mid to Late 2005)

Current (February 8, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)
• Why I’m DONE with Carbs, must see to believe! (1)
• What’s your Max Bench Press? Here’s mine, beat that! (0)
• Two Changes: 1 Physical, 1 Dietary - What were the results? (0)
• Still working my way back into the higher weights… (0)

Today’s Workout Log

Speed Camp

Warm-up

• 20 minutes of dynamic stretching and jogging drills

Workout

Core Work

• Plank for 2 minute
• Superman hold for 1 minute
• 200 leg kicks from Superman position
• 20 slow push-ups

Circuit

• 10-yard run up steep hill
• 10-yard walk back down
• Repeat up/down’s for 2 minutes
• Right at 2m, run 100 yards across and 100 yards back
• Rest for 1 minute
• Repeat all for a total of 4 circuits!

Workout Journal Notes

It’s never a good sign when we start with core work, because it means the main workout is going to be so brutal that we won’t be able to do core afterward!

That was certainly true this morning…

I continued to feel great during core, knocking out most of the moves with relative ease.

I’m still not sure exactly what to attribute that to, but it’s like something just kicked in a few weeks back, and my core has been much stronger ever since, especially in the various holding/stabilizing exercises.

Then, it was on to one of the most tiring circuits we’ve ever done.

After running up and down a steep hill for 2 minutes straight, we had to go immediately into a 200-yard shuttle run that was absolute torture.

Not only that, we had to do it again… and again… and again… for a total of 4 circuits.

Those 200-yard shuttles had me gasping for every ounce of oxygen I could find, and I barely knew where I was by the end of the fourth one!

Still, there’s no better feeling than finishing a grueling workout like that and seeing it’s still bright and early on Saturday morning.

And I definitely needed it, since I ate like a monster while out of town this week.

I wouldn’t be surprised if my measurements explode tomorrow, so check back to see the carnage!

Current Stats and Measurements (February 1, 2009)

• Height - 6′3″
• Weight - 188.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.1″
• Calves - 14.6″
• Thighs - 24.2″
• Waist - 32.8″
• Chest - 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)
• When’s the Last Time You REALLY Changed Up Your Workout Routine? (0)

Today’s Workout Log

Off day

Workout Journal Notes

I’m making my way back home today, so no workout, but I’m sure I’ll more than make up for it tomorrow morning at Speed Camp!

Current Stats and Measurements (February 1, 2009)

• Height - 6′3″
• Weight - 188.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.1″
• Calves - 14.6″
• Thighs - 24.2″
• Waist - 32.8″
• Chest - 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)
• When’s the Last Time You REALLY Changed Up Your Workout Routine? (0)

Today’s Workout Log

Workout

Circuit with 2-minute rest between each

• Push-ups - Body-weight - Sets: 25/20/15/10/10/10/5
• Lunges - Body-weight - Sets: 10/10/10/10/10/10/10
• One-arm Rows - 10-pound medicine ball - Sets: 10/10/10/10/10/10/10
• Tricep Extensions - 10-pound medicine ball - Sets: 10/10/10/10/10/10/10
• Y-Squats - Body-weight - Sets: 10/10/10/10/10/10/10

Workout Journal Notes

I’m still out of town, but got in a great hotel room workout.

I got a little mixed up on what set I was on halfway through, but I really think I completed one more set.

In the interest of erring on the side of too little, rather than inflating my numbers, I went with one less, but either way, I completed well over 300 reps.

Current Stats and Measurements (February 1, 2009)

• Height - 6′3″
• Weight - 188.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.1″
• Calves - 14.6″
• Thighs - 24.2″
• Waist - 32.8″
• Chest - 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• Wow, what a relief! Mind Over Matter - Here’s the scoop… (0)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)

Today’s Workout Log

Bowling for 3 hours

Workout Journal Notes

I made a fairly impromptu trip today, so much of the day was spent driving, but I did manage to get in a solid 3 hours of bowling.

My high score for the night was 166, not terrible, but I like hanging closer to the more respectable 200’s…

Current Stats and Measurements (February 1, 2009)

• Height - 6′3″
• Weight - 188.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.1″
• Calves - 14.6″
• Thighs - 24.2″
• Waist - 32.8″
• Chest - 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• Wow, what a relief! Mind Over Matter - Here’s the scoop… (0)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)

Today’s Workout Log

Warm-up

• 5 minutes at ~60-90 RPM

Workout

Intervals

Exercise Bike on Level 5 of 10

• 30 seconds at ~140 RPM
• 30 seconds at ~60 RPM
• Repeat for a total of 15 intervals (15:00)

Cool-down

• 5 minutes at ~30 RPM

Total Distance: 6.91 miles

Workout Journal Notes

First HIIT in two weeks, so I picked up right where I left off, instead of adding another 5 RPM.

It was probably a good decision, because 140RPM was definitely harder today than it was in my last HIIT session, but I started to hit my stride in the last few minutes, so I’ll be ready for 145RPM next time!

Current Stats and Measurements (February 1, 2009)

• Height - 6′3″
• Weight - 188.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.1″
• Calves - 14.6″
• Thighs - 24.2″
• Waist - 32.8″
• Chest - 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Walkbacks Are for Wimps, and I’m a Wimp! (0)
• Suicides on Steroids - Oxygen Please! (1)
• Sprinting Onto Geek2Freak.com! (0)
• Running in the Rain, Feeling Like Rocky Balboa (0)
• More Cardiovascular Endurance Training Than I’ve Done in the Last 10 Years, Combined! (0)

Today’s Workout Log

Workout

• Decline Push-ups - Body-weight - Sets: 10/10/10
• Single-Leg Squats - Body-weight - Sets: 5/5/5
• Wide-grip Pull-ups - Body-weight - Sets: 5/5/5
• Ball Prone Jackknifes - Body-weight - Sets: 10/10/10

Workout Journal Notes

My legs are still feeling Saturday’s insane 100-yard lunge drill, but at least I can comfortably walk now!

I’d say they are at about 85-90%.

Strangely enough, single-leg squats actually felt slightly easier than last week once I got going, so I’ll be increasing to 6 reps next time.

I really want to improve on those, because they are such an advanced exercise, and I seem to be lagging with a lot of room for improvement there.

My current plan is to get to the point where I can do consecutive 10-rep sets with my butt going down to the bench, then I’ll start doing deeper squats back at 5-6 reps, until I can bang out 10 true, deep single-leg squats.

Current Stats and Measurements (February 1, 2009)

• Height - 6′3″
• Weight - 188.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.1″
• Calves - 14.6″
• Thighs - 24.2″
• Waist - 32.8″
• Chest - 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• Wow, what a relief! Mind Over Matter - Here’s the scoop… (0)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)

Today’s Workout Log

Speed Camp

Warm-up

• 20 minutes of dynamic stretching and jogging drills

Workout

Circuit 1

• 10-yard sprint uphill
• 10-yard walk back down
• Repeat for 5 minutes

Circuit 2

• 100 yards of continuous deep, slow lunges (KILLER!)

Circuit 3

• 10-yard sprint
• 10-yard jog-back
• Rest ~6 seconds
• Repeat for 5 minutes

Core Work

• Plank for 1 minute
• Superman hold for 1 minute
• 50 leg kicks from Superman position
• 20 slow push-ups

Workout Journal Notes

This was one of the coldest sessions yet (since I wisely skipped the SIX-degree morning a few weeks ago!), it was in the 20’s.

Once we got going and warmed up, it really wasn’t too bad, except for my hands. Even though I was wearing two pairs of gloves, it felt like I had 5 icicles on each hand in place of fingers.

I felt really good on the first phase of uphill sprints and lead the pack for nearly the entire 5 minutes.

That’s the first time I’ve lead in several weeks, so my experiment of taking yesterday off must have worked.

Just to be sure it wasn’t a placebo effect, or even if it was, I’ll be trying it again next week to compare.

After hill sprints, we did one of the toughest things we ever have: Deep, slow lunges for 100 yards straight!

It sounded easy enough, but less than half way in, my legs were absolutely torched.

Luckily, my height came in handy, since my strides were so long, and it only took me 71 lunges, compared to most people’s 80-100.

That certainly did not make it feel any easier though! I could barely walk to “base camp” to get water afterward.

We took about a 3-5 minute break to allow some sense of feeling to come back to our legs, then immediately hit a sprint drill for another 5 minutes.

Needless to say, I’m sure I’ll have some Super Bowl-sized soreness in my legs tomorrow!

Current Stats and Measurements (January 25, 2009)

• Height - 6′3″
• Weight - 191.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.2″
• Calves - 14.7″
• Thighs - 24.25″
• Waist - 33″
• Chest - 42.25″

“How to Get Abs” Progress Pics (January 25, 2009)

Before (Mid to Late 2005)

Current (January 25, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)
• Two Speed Camps for the Price of… 10 (0)
• Treadmill Workout Fatigues Leg Muscles Right Off the Bat! (0)

Today’s Workout Log

Workout

Off Day

Workout Journal Notes

Since this was low-intensity week anyway, I wanted to test something out.

My hardest/heaviest workouts are usually on Friday, then I go to speed camp the very next morning, usually less than 12 hours later.

I’ve been steadily improving my endurance ever since I started speed camp several months ago, but I’m just curious if I will notice a marked improvement in my strength and stamina tomorrow, having taken a full rest day today.

If it feels about the same, then I will continue the same schedule I’ve been using, but if I do feel a big difference, I’ll tweak some things to allow for maximum output in every workout, including speed camp.

Current Stats and Measurements (January 25, 2009)

• Height - 6′3″
• Weight - 191.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.2″
• Calves - 14.7″
• Thighs - 24.25″
• Waist - 33″
• Chest - 42.25″

“How to Get Abs” Progress Pics (January 25, 2009)

Before (Mid to Late 2005)

Current (January 25, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)
• When’s the Last Time You REALLY Changed Up Your Workout Routine? (0)

Today’s Workout Log

Workout

Low-intensity cardio

Exercise Bike on Level 5 of 10

• 30 minutes at ~60 RPM for 6.26 miles

Workout Journal Notes

I hit the exact same mileage as Tuesday’s low-intensity cardio, right down to the hundredth of a mile.

Tomorrow is the last day of low-intensity week, so I’ll be doing a similar workout to yesterday’s.

Then, it’s back to speed camp on Saturday morning! I hope the relatively warmer weather holds up until then…

Current Stats and Measurements (January 25, 2009)

• Height - 6′3″
• Weight - 191.4 lb.
• Bodyfat - 18.5%
• Biceps - 14.2″
• Calves - 14.7″
• Thighs - 24.25″
• Waist - 33″
• Chest - 42.25″

“How to Get Abs” Progress Pics (January 25, 2009)

Before (Mid to Late 2005)

Current (January 25, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein - Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Other Posts You'll Find Useful:

• Yikes! One of the most fatiguing circuits yet! (3)
• WOW, so much for “Light Load” week! (0)
• Wow, holiday special speed camp kicks butt! (1)
• Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again (0)
• When’s the Last Time You REALLY Changed Up Your Workout Routine? (0)