Healthy Strong

Imagine getting paid for all your Facebook Friends

2010-07-27T10:21:00.000-04:00

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I figured, for $30 it is worth a try.

http://www.aaachoo.com/index4.php?siteId=4933

Healthy Sweet Tooth Ideas

2010-06-04T11:18:00.001-04:00

Hey People - long time no post for me - but I am working hard at getting fit. Dropping fat and gaining muscle can be a slow process when taking care of a family.

I suffer from a compulsive sweet tooth, one of the reasons why I was overweight my whole life. My favorite was crushing up a dozen oreos in a glass of milk and slurping it down. So now that the weak of stomach have dropped off I will give you some ideas for a great sweet tooth cure while you are watching your diet like a hawk.

(This is not to endorse any particular products, just what I have used and what works for me)

Muscle Cake Batter - Not really used to make cake, but it comes out with a batter-like consistency and tastes great. This is a great post work out dessert.

1 Cup Plain Greek Yogurt (Fage or Oikos)
1 Cup Incan Warrior Breakfast
1 Scoop ON Whey (Double Rich Chocolate)

[i]First - make some Incan Warrior Breakfast: (season to taste)[/i]

Quinoa, Imported, Organic
Cinnamon
Spices, nutmeg, ground (1 tsp)
Spices, allspice, ground (1 tsp)
Milk, Skim Milk
Dry Roasted Whole Almonds (Unsalted)
Dole Frozen Blueberries
1 Apple

Directions (From T-Nation.com)

1) Toss quinoa, water, spices, and salt into a pot and bring it to a boil. Once it reaches a boil, reduce heat, cover, and simmer for 15 minutes or so. You want most of the liquid to be absorbed.

2) Add milk and simmer for another 10 minutes. Then add apples, blueberries, and pecans.

3) Let sit for 10 minutes covered so it'll thicken, then scarf in down.

For a less carb loaded treat:

Whey Pudding:

1/2 Cup Greek Yogurt or Probiotic Vanilla Yogurt
2 Scoops ON Whey Double Rich Chocolate

Mix it real good. Seems like a lot of powder, but the yogurt will mix into it and make a pudding-like treat. Toss some blueberries or other anti-oxident rich fruit and consume with a smile.

There are tons of variations, and I am sure there are better ones than I make, but these cure my cravings and keep my numbers right on, so guilt-free sweet love for me!

Keep up the faith brothers and sisters, a healthy body makes for a healthy mind- and these are the magic keys to the kingdom!

Scott

Still Going...

2010-05-12T17:48:00.002-04:00

Trying to be as healthy as I can, more in mind and spirit these days than body, though the body is not out of the equation. I am still losing body fat - intermittent fasting and staying at a deficit while managing to lift here and there. On days I don't lift I do enough body weight exercises to stay on top of the game.

I have been preaching up and down about fitness and nutrition, but I am living proof that if you don't feed the mind with health thoughts your body will not matter if your mind goes south. Daily self-suggestion opposing any negative thoughts you may have is a good start. Just like they say that if you repeat a lie enough times you yourself begin to believe it. Trust me it is true. The best thing you can do is write out who you want to be, then begin to suggest to yourself that you already are that person. You will begin to notice that your conscious mind will start to act on impulses and thoughts given to it from the subconscious mind - therefore bringing about actions and events that will fulfill this new self image. It has happened for me in just a few days and I am only at the beginning of my journey.

I will reach my goal of 170lbs, then I will concentrate on building muscle. I will be that guy who walks in the room, gets a few glances and people say, "He must spend all week at the gym."

I raise my glass of ice-water to your health.

Scott

Log 4-27-10

2010-04-27T15:15:00.001-04:00

"B" Modified

Age 37
5'7"
184lbs
Forgot to get a BF reading - Tomorrow AM

RFESS: R&L: 5/5/5/5/5

OHP: 45x3 / 95x2

115: 5/5/5/4/3

bad - I should have nailed these. Too long of a rest between WO.

RP: 175: 1x5

Chins: 5/5/5/5/5/5

Sits: 15/15/15

Log 4-21-10

2010-04-21T10:00:00.001-04:00

Inadvertently took 5 days off.

Age 37
5'7"
188.2lbs
BF% reading on Sunday

Modified B

RFESS: (L&R) 5/5/5/5/5

OHP: 45x3/95x2

115: 5/5/5/5/2.5

SO CLOSE!!!!

Rack Pulls (Deadlift substitute)

170: 1x5

Pulls:

5/5/4/4/3

Sits: 15/15/10 - kind of got lazy :(

Taking the kids to the playground for some exercise.

Log 4-15-10

2010-04-15T23:16:00.002-04:00

Age 37
5'7"
187.8
19%

Mod A

RFESS: 125: L/R: 5x5

Bench: 45x10 / 155x2

170: 5/5/5/4/4

Come on!

Inv. Rows: 12/12/10/10/6

Push ups:

13/13/13/13/13

No situps no carido

not slacking, ran out of time - another day where a nap was more in line with how I was feeling yet I still lifted.

Nutrition has been a bit off the past few days. Not horrible, just not ideal.

Log 4-13-10

2010-04-14T13:35:00.001-04:00

Age 37
5'7"
187.9lbs
19%

Beginner B modified

RFESS: both Legs @ 5x5

OHP: 45x3 / 95x2

110: 5x5

Rack Pull:

170: 1x5

Chins: 6/6/6/6/6

Sits: 13/13/10/10/6

Cardio on Wednesday. I'd rather do it post workout for optimum fat burn, however the planets did not align properly for this....

Log 4-11-10

2010-04-11T20:39:00.001-04:00

Age 37
5'7"
189lbs
19%

Modified A

RFESS: L: 5x5 R: 5x5

Bench: 45x10 / 160x2

170: 5/5/5/4/3

Inv. Rows:

11/11/11/11/8

Push Ups:

13/13/12/10/6

Sit ups:

13/10/10/6/6

Post WO: Cardio 31 minutes

Log 4-9-10

2010-04-10T07:19:00.002-04:00

5'7"
189lbs
19% BF
Age 37

Beginner B modified

RFESS: 115lbs (R) 5/5/5/5/5 -

Left leg I did two sets of 5 then I felt that I pulled a glute muscle. Went body weight for the remainder of the sets.

OHP: 45x3 / 95x2

110: 5/5/5/4/4

RP: 165: 1x5

Pulls: 5/4/3/3

No sits and no cardio.

Not happy with today but there was a lot going on and my first inclination was to take a nap instead of work out - so it is still an accomplishment.

Log 4-7-10

2010-04-07T18:26:00.001-04:00

Age 37
189.8lbs
5'7"
20%

RFESS: 110 (L&R) : 10/10/10/10/10

Bench: 45x10 / 155x3

165: 5/5/5/5/5

Inv. Row:

11/11/10/5/5

Pushup:

12/12/12/12/12

Sits:

13/13/13/13/13

Cardio later tonight

New post WO meal:

organic greek yogurt - 2 scoops whey - 2T flax seeds - splash milk - handfuls of fresh fruit
YUM

Log 4-5-10

2010-04-05T18:50:00.001-04:00

Age 37
189.8 lbs (Back under 190, hooray)
20% BF give or take 3%
5'7"

Modified Workout B

RFESS: 105: (R): 5/5/5/5/5 (L): 5/5/0/5/10

Lost balance and made up for the set at the end

OHP: 45x5 / 95x3

105: 5/5/5/5/5
Only could manage 3/3 last time. Got it now, moving on.

Rack Pulls:

160: 1x5

Chins: 6/6/6/3/3

Sits: 10/10/10/10

Post WO Cardio - 30 minutes

Completed 21 hour fast at 5:30

Log 3-31-10

2010-03-31T14:59:00.001-04:00

Age 37
5'7"
191lbs
20% BF

Beginner "A" Modified

Feels good to have my mind back and my body is coming back strong!

RFESS: 100: 10/10/10/10/10 (5 per leg per set)

Bench: 45x10 / 155x3

160: 5/5/5/5/5

Just trying to get back my strength - when I stopped working out a while back I was benching 200.

Inverted Rows:

11/11/10/5/5/

Push ups:

11/11/11/11/11

Sit ups:

12/12/10/3/3

I didn't run after the WO because I was pretty tired due to lack of sleep. (Wife had to leave early today and we were up chatting last night about a puppy) besides I have run for 30 minutes Sat/Mon/Tues - I think I can take today off!

Post Workout meal:

Baked chicken breast marinated in Anchor Bar Medium Wing Sauce (no cal)
Lettuce/Spinach salad
handful of almonds
splash of FF Parm Italian Dressing
FF Croutons

Whey Shake (double whey/half milk half water)

Desert: handful of blueberries

Good times!

Log 3-29-10

2010-03-29T08:46:00.000-04:00

Age 37
5'7"
191lbs
20% BF

ESE Fasting 24 hour period ends at 7:00pm

RFESS (Rear-Foot Elevated Slit Squats): (L): 5/5/5/5/5 (R): 5/5/5/5/5

OHP: 45x5 / 95x3

105: 5/5/5/3/4

Rack Pulls:

155: 1x5

Pull ups:

4/3/3/3/2

Sit ups:

20/10/5/5

Post WO Cardio: 30 minutes

(With three kids, the only time to do this is before the crack of dawn - I get up between 3:45 and 4:45 depending on my wife's schedule)

Log 3-27-10

2010-03-27T15:06:00.001-04:00

Age 37
5'7"
191lbs
approx 20% bf

SL Beginner "A" Modified

RFESS:

65 R: 4/5/5/5/5
65 L: 5/5/5/5/5

Bench Press: 45x10 / 135x5

155: 5x5

Inverted Rows:

10/10/10/10

Push Ups:

10/10/10/10

Sit Ups:

10/10/10/10

Post WO Cardio - 30 minutes steady state.

Log 3-25-10

2010-03-25T11:24:00.000-04:00

Age 37
5'7"
191 lbs
20% BF

Now I am doing the rear-foot-elevated split squat instead of Front or Back squats. Lower back problems and my legs need the least amount of work. Besides, I did these with an empty bar in back squat low bar position and these really burn, with no torque on my back. Balance is a issue right now, but I can fix that with practice. Lack of good balance on my left side caused me to do only 5 reps per set on the left side.

RFESS: Bar (45lbs)

R:7/7/7
L: 5/5/5

OHP: 45x5 / 95x3

100: 5/5/5/5/5

I'll get these back up to 120 in a few weeks and some good eating.

Rack Pull:

145: 1x5

Still cautious on these due to my back. With proper form I will be fine, just need to be mindful.

Chin ups:

5/5/5/3/3 - felt good, next time will be 5x5

Sit ups:

Trying to make the grade for the Sheriff's test. Need 36 in 1:00 - and I did it down to the second. I want to beat this by 10 seconds.

No cardio this week since I am still trying to baby my back. Running will begin again Sunday.

I feel healthy, I feel happy, I feel terrific!

Post WO meal - Slice of Gluten free bread, 2 Free range eggs, 3 slices uncured bacon. 8 oz skim milk...coffee.

Week 1 Day 2

2010-02-25T08:58:00.001-05:00

2/25/10

Beginner "A"

Age: 37
5'7"
190lbs
20% BF plus or minus 3 - I am going to take a new measurement on Monday.

Front Sq.

95x3

140: 5x5 Sinking deep, feeling it more on my hamstrings and glutes than I have before. Must be the better form.

Bench: 45x10

135: 5x5

Yes, this was easy considering I have been at heavier weights. I am focusing on better bar control and lift speed.

Inverted Row:

5x5

I am thinking about doing a bent over row on weekends. It is too noisy in the early morning, don't want to wake the kids.

Push Ups:

13/10/9/5 - I know...better next time.

Sit ups:

By far my biggest need for improvement.

15/10/10

Tried to hit the treadmill, but I noticed some leg discomfort and decided to nix it. I ran tuesday post wo and wednesday afternoon, don't
want to overtrain.

Day three is Saturday and I am stoked to actually complete one full week staying true to fitness and nutrition goals. I fasted from Tuesday
evening until Wednesday afternoon. Was shooting for 24hr but I only made it to 16. I wanted to at least get to 16. I noticed a headache, but it went
away while I was running. Probably not drinking enough water, if that was possible :)

Will start a M/W/F routine Monday.

Scott

Week 1 DAY 1

2010-02-23T09:03:00.000-05:00

190lbs
age 37
5'7"
20% BF +-3

Modified beginner B

Warmed up with Thoracic mobility.

Front Squats:

95x3

135: 5x5

Worked on form. Broke parallel, felt good.

OHP:

45x5

95: 5/5/5/4/4

Form much better. Thoracic mobility drills getting my elbows out more and the bar down.

Rack Pull:

145: 1x5

Chins:

3/3/3/3/3
I know I can do more, but I am really focusing on form.

Situps - prepping for a police fitness test, so I will do these every wo.

Finished with 30 min on treadmill.

Also shoveled a buttload of snow.

Log 1-19-10

2010-01-19T14:09:00.001-05:00

Age 36
5'7"
191lbs
20% bf

Front Sq: 135x3 / 155x3

160: 3x3
165: 3x3
170: 3x3

OHP: 45x3

95: 3x3
100: 3x3
105: 3x3

Rack Pulls:

170: 1x5

chin ups:

5/3/2.5/2/2

Sit ups: Trying for 36 per minute

32

Log 1-17-10

2010-01-19T14:08:00.000-05:00

New routines - 3 work sets of 3x3

Age 36
191lbs
20% bf
5'7"

Front Sq: 95x3 / 135x3

155: 3x3
160: 3x3
165: 3x3

Bench: 45x10

135: 3x3
155: 3x3
160: 3/2/3

Inv. Row:

5x5 - 30 second rests

Push ups:

17/10/9/5

Sit ups:

15/10

Running 30 minutes on rest days.

Strength Log 1-12-10

2010-01-12T17:48:00.001-05:00

1-12-10

Age 36
5'7"
190lbs

approx 21% body fat

Front Squat:

135: 3/3/3
155: 3/3/3
160: 3/3/3

OHP:

45:3
95: 3/3/3
100: 3/3/3

RP:

165: 1x5

Pulls:

3/2/2/1

Sits:

22/8

Doing a lot of shoveling of snow really fast which gets my heart rate up pretty nice.

Practice Week Day 2

2010-01-05T15:27:00.000-05:00

While my 3 year old napped:

Front Sq:135x5

155: 5/5/5/3/3

Bench: 45x10 / 135x5

155: 5/5/5/3/3

I.R.: 5/5/5/5/5

P.U. : 10/10/10/5

Sits: 6/6/6/6/6

One more session and it is back to it for real!

Practice Week Day 1 Sunday 1/3/10

2010-01-04T10:00:00.001-05:00

Stats are not important right now. I am concentrating on my form and motivation.

I do a modified 5x5 Beginner for my lower back issues.

Front Squat:

105: 3x3
135: 5x5

OHP:

45x5
95: 5x5

Rack Pulls (at the knee)

135: 1x5

Chins:

5/5/4/4/3

Prones:

30s x 3

Couldn't run, no time, running Monday night.

Training Log 3.0

2010-01-04T09:52:00.001-05:00

Entry number one - quick recap. Joined Stronglifts in January of 2008

My stats were:
Age 35
5'6 1/2"
My guess on weight and BF%
Approx 22% body fat
Weight about 200lbs

Read my log, I am proud to say that it influenced some people. I needed to read it again to get it back:
http://stronglifts.com/forum/scottymouth-s-training-log-t8865.html?hilit=Scottymouth%27s%20Training

By August of that year I was down to 185, lifting stronger and feeling great. My body fat was down to around the 12-14% mark. Mehdi even listed my story in his success stories blog and Gyminee.com (Now Dailyburn) awarded me free Pro membership for life because of my story. I was loving the new me - lifting weights, running, helping others to accomplish their goals. I trained through a few slight injuries, the flu, etc. Honestly, I rarely missed a work out. When I traveled for work, I still ate clean and got in my work outs.

Then the bottom fell out! A series of circumstances - death in the family, extended traveling with a demanding schedule, lack of sleep and laziness. I used to get up at 4am, eat, lift at 5, run at 6:30 and start my day. I just couldn't do it anymore.

I have been laid off twice in two years because of this economy, and now I am a work from home dad of three. But I decided that I need to get it back again. I missed the feel of that barbell, the clanging of the plates, the sore feeling first out of bed, and the euphoria after a run. So I started this new log - and will keep it up.

I am also going to start looking over other logs again. The motivation I got from this forum kept me going when times were tough.

So here are my goals: (Mainly fitness and body comp oriented. Achieving these goals will allow me to progress to weight lifting goals)

1. Stay on a strict - clean eating, weight lifting and cardio regimen for ALL of 2010! I will still use the Eat Stop Eat method because it works. This means working out 3x week and running 4-5x week. (I am also trying for a law enforcement job, so I need to raise the bar as I am only one month from 37 year old!) I will take 2 weeks off every 12 weeks.

2. Be physically fit enough to pass the Monroe County Sheriff's fitness test by 16 February 2010.

2. Achieve 14% body fat by 1 March 2010.

3. Squat 1.5x my body weight by 1 August 2010.

4. Achieve 10% Body Fat by 1 December 2010

So let's do this!

Cheers,
Scott

Log 11-3-09

2009-11-03T10:33:00.000-05:00

Gotta keep motivated, so I switched up my routine.

F.S.:

155/165/175/185/195 X5

OHP

45/95/105/110 x5
115: x3
115:x1

Chins:

5x5

I completely forgot about prones! This is testament to how long it has been!
Better on Thursday!

Log 11-1-09

2009-11-02T10:12:00.001-05:00

Oh Man, has this year ever been a challenge!

Front Squats:

135, 155, 165, 175, 185 all x5

Bench:

45x10

135, 155, 165, 175 x5
185x2

Inverted Rows:
8x5

Push-ups:

10/10/

I am determined to get myself back again.

Fasting today, only 20 hours, but the next fast will be 24.