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60 days of perfection.

Workout programs. Some work, some don’t. Often the reason they do not work is a lack of compromise.

For my next physical challenge, I will be doing 60 days of zero-compromise body-work. Starting Sunday, this includes dialing in a body-builder diet that keeps me in induction/ketosis for 60 days to maximize fat burning, adhering to a 5 day a week heavy lifting schedule with 2 days of very needed rest, and a supplement routine that is dialed to a “t.” So what changes will 60 days of perfect exercise/diet/supplementation have on my body? We will see…

 

Here’s how it all looks.

 

Exercise

Day 1 – Push

15 minutes of cardio

Bench – 7 sets – 6 reps

Wide db bench – 5 sets – 6 reps

OH db press – 6 sets – 6 reps

Side db raise – 5 sets – 6 reps

Front db raise – 3 sets – 6 reps

Tri pd – 5 sets – 6 reps

Tri throwbacks – 5 sets – 10 reps

Dips – negatives to fail

Push-ups – negatives to fail

Planks to fail

Day 2 – Legs1

15 minutes of cardio

Squats – 6 sets – 6 reps

Split Squats – 6 sets – 6 reps

Leg press/calf raise supersets – 5 sets – 8 reps

Leg Ext – 3 sets – 15 reps

Leg Curl – 3 sets – 15 reps

Body Squats to fail

Glute kickbacks to fail

Day 3 – Pull

15 minutes of cardio

Deadlifts – 6 sets – 8-6-4-4-2-1

Bent over BB rows – 6 sets – 6 reps

Lat PD – 5 sets – 6 reps

Cable rows – 5 sets – 6 reps

DB curls – 5 sets – 6 reps

BB curls – 5 sets – 6 reps

Planks to fail

Day 4 – Rest

Day 5 – Chest2/Shoulders/Cardio

15 minutes of cardio

Bench – 7 sets – 6 reps

OH db press – 6 sets – 6 reps

Tri pd – 5 sets – 6 reps

Push-ups – negatives to fail

Planks – 3 reps to fail

Treadmill

Day 6 – Legs2/Back

15 minutes of cardio

BOBB rows – 6 sets – 6 reps

DB curls – 5 sets – 6 reps

Squats – 6 sets – 6 reps

Lunges – 6 sets – 12 reps

Leg Ext – 3 sets – 15 reps

Ball Leg Curl – 3 sets – 15 reps

Calf Raise – 5 sets – 8 reps

Body Squats to fail

Day 7 – Rest

 

Diet

Unsweetened coconut milk, protein shake (190 calories) 30g pro

Unsweetened coconut milk, protein shake (190 calories) 30g pro

Unsweetened coconut milk, protein shake (190 calories) 30g pro

5 eggs 30g pro

1 protein bar 30g pro

2 cups broccoli, 1 cup cheese 40g pro

1L green tea w 1 oz chia

5L water

5 string cheese sticks (30g pro)

Unsweetened coconut milk, casein shake (190 calories) 30g pro

 

Micro’s/Supplements

Multivitamin

Creatine

Tribulus

Caffeine

Arginine

Fish oil

CLA

ZMA

DHEA

BCAA

ALA

Acacetin

Super Citrimax (Iodine)

CoQ10

Cyclodex (proprietary anti-aromatase blend)

 

 

 

 

 

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Final Results

This challenge is DONE! 30 days of insane lifting, constant glycogen exhaustion, and a whole ton of learning along the way…what a month it’s been!

Some final results that are interesting:

Weight change: +1 lb. Also, it’s worth noting my diet has been pretty much not controlled – I just have eaten whatever I want whenever I want it.

Body change: My pants definitely fit easier. Fat has noticably burned off in the areas it goes fastest: my calves, neck, face, and shoulders. A noticeable improvement in vascularity, especially around my calves/shins, biceps, forearms, and shoulders.

Increase in volume for legs (first day to last): 115,225 lbs. to 198,170 lbs. (+72%). Even though the point of this month of training has been driving volume higher, one-rep maxing is also an indicator of success. Squat one rep max increased from 316 to 508 and deadlift one rep max increased from 338 to 372.

Increase in volume for chest (first day to last): 14,065 lbs to 30,665 lbs (+120%). The biggest jump was around bench press, where my top 8 rep bench press sets went from 120 lbs. to 170 lbs. Top 8 military press sets went from 60 lbs. to 80 lbs. Top 12 rep bicep curl set went from 40 lbs. to 50 lbs. Top 15 rep tricep pushdowns went from 50 lbs. to 60 lbs. One rep max’s also increased anywhere from 20-40% for every exercise.

Increase in volume for back (first day to last): 28,045 lbs to 55,405 lbs (+98%). Barbell rows went from a top set of 8 reps of 160 lbs up to 210 lbs. Lat pulldowns and cable rows increased in the same way, going form 150 to 180 lbs and 120 to 210 (!!!) lbs, respectively. I definitely noticed cramping and stiffness in my wrists and forearms and I believe I could have continued the volume growth if my ancilliary muscles and tissue grew in the same way the larger muscles did. Pretty awesome growth, though.

Pain-points: The muscles feel tired and a little sore but nothing that is bad-pain. I have a bit of tenderness in my right ankle and my hands (grip strength has been a recurring issue) but my problematic knees feel the best they’ve felt in a few years.

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Day 17 – REST

Day 18 – Legs 12/6 -167,320 lbs.

Day 19 – Chest 12/7 – 24,600 lbs.

Day 20 – Back 12/8 – 46,055 lbs.

Day 21 – REST

Day 22 – Legs 12/10 – 96,495 lbs.

Day 23 – REST

Day 24 – Chest 12/12 – 27,510 lbs.

Day 25 – Back 12/13 – 50,480 lbs.

Day 26 – Legs 12/14 – 165,660 lbs.

Day 27 – REST

Day 28 – Chest 12/16 – 30,990 lbs.

Day 29 – Back 12/17 – 55,405 lbs.

Day 30 – Legs 12/18 – 198,170 lbs.

Total through Day 30 – 1,600,080 lbs.

 

Onto the next challenge!!!

1 meeelion pounds

Woohoo! We did it! I hit the 1m mark a couple days ago. It was actually a weird leg workout and I had an accident in the middle of it – and didn’t finish the workout. Nonetheless, I’m sticking with it, even though my body is noticeably fatigued at this point. I’m going to roll with a couple more rounds of each exercise, then take a break for a few days over Christmas, and then up this routine to the next level.

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Day 17 – REST

Day 18 – Legs 12/6 -167,320 lbs.

Day 19 – Chest 12/7 – 24,600 lbs.

Day 20 – Back 12/8 – 46,055 lbs.

Day 21 – REST

Day 22 – Legs 12/10 – 96,495 lbs.

Day 23 – REST

Day 24 – Chest 12/12 – 27,510 lbs.

Day 25 – Back 12/13 – 50,480 lbs.

Total through Day 25 – 1,149,855 lbs.

penultimate update

Day 20 and I’m now a mere 30,000 pounds away from hitting my goal for this challenge! I’ll post more observations in the next update…but a couple things I’m noticing now:

  1. It got a lot harder to do cardio this cycle. Glycogen getting low?
  2. Deadlift max # dropping. Loss of grip strength for sure. But…
  3. Volume continues to grow! Up, up, up!
  4. Maybe a 2,000,000 lb. challenge is next?

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Day 17 – REST

Day 18 – Legs 12/6 -167,320 lbs.

Day 19 – Chest 12/7 – 24,600 lbs.

Day 20 – Back 12/8 – 46,055 lbs.

Total through Day 20 – 975,370 lbs.

1 Week Down… Surprises!

I just finished my second cycle of lifts and I’m genuinely surprised.

I hit the ground running when I started this adventure a week ago. I blasted through the first 4 day cycle and expected to feel residual fatigue during the second round. Instead, my volume has actually increased up to 18% per day from the first round and with MORE cardio – and my body feels amazing. What makes this also interesting to me is that my diet has remained relatively similar – averaging about 2,700 calories a day and only really adding a protein shake during my workout and some supplementation (creatine, caffeine/green tea, ZMA, fish oils, multi-vitamin).

The question I’m asking now… what will round 3 be like? Is round 2 an abberation, a product of me better fine tuning my weights I’m lifting and knowing better how to pace myself? Or will my volume continue to grow without much of a valley or drop off? Time will tell.. let the experiment continue!!!

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Total through Day 7 = 327,745 lbs.

1,000,000 lb. challenge

Big thanks to my wife for the suggestion to put this on my blog site here.

I was recently reflecting on my life and realized that the last couple of years, I have not been challenging myself with high-bar adventures like I previously did. Being adventurous is an important part of who I am and I think  several factors have caused me to compromise that. I’m bringing that part of me back to finish up 2015 and usher in 2016.

One challenge I’ve recently embarked on that I’ll be blogging about is what I am calling the “million pound challenge” where I will be lifting 1,000,000 lbs. of weight volume within a month. Here’s how it works:

-It’s a million pounds of volume. What that means is 10 sets at 100 pounds = 1,000 lbs of volume.

-I’m working with a 4 day split – 1 day of lower body, 1 day of chest/arms/shoulders/cardio, 1 day of back/abs/cardio, and 1 day of rest. The routines start out with complex movements (multi-joint) which have the highest benefit and fatigue factor and work down to isolation workouts (single body parts). My entire routine is listed on bodybuilding.com.

Today I just finished day 5 of the challenge. Days 1-4 weren’t what I’d call easy but I started with a full load of glycogen in my muscles and plenty of energy…just a bit short on time. Time will be a challenge, especially for the legs workout which takes about an hour and 45 minutes. I felt more stiffness and fatigue in the gym today on the second go-around for the legs workout for sure. I’m counting on an increase of this in the future.

So far so good though!

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Total through Day 5 – 276,405 lbs. Right on target!

Want to hike with me?

If you would be interested in receiving info about meet ups and open hiking invites, be sure to “like” my facebook page. That way I can send you event invites and special notifications.

Tips On Using Your Bladder…

Mount Whitney Quest

Hey guys-

I don’t usually do this but I believe this may be worthwhile to many of my readers and fellow hikers. A friend of mine with an expansive knowledge and amount of experience hiking Mount Whitney has begun his own hiking blog/website, Mount Whitney Quest. Give it a glance, I promise you won’t be disappointed! -Matt

to blister or not to blister, that is the question…

A week ago, I made the decision to give Whitney a shot before the snow hits. I have stayed in decent shape through hikes, being on my feet at work, and assorted other workouts. Estimated dates for my Whitney attempt are the 27th and 28th…so next week.

I joined a gym near work last Tuesday and have been alternating upper and lower body workouts with weights, along with pushing my cardio to wake up my usually very strong cardio engine. By alternating groups, I’m able to harness the benefits of active recovery, whereby I’m still active but I am able to allow the previous day’s muscles the relax moreso by using them in minimal ways.

I did 5 gym days in a row, took Monday off, and went on a hike yesterday up Romero Canyon. The first 2 miles of the hike went up over 2000′ and I was able to nail that in less than an hour, which is a great time for me. Then I reached the fire road and set out to go much higher along a 400’/mile incline. This is where things got interesting. I was wearing my Quest 4D boots from Salomon, a great GoreTex boot I’ve had for some time but haven’t worn in about a year. Just after reaching the road, I felt hotspots starting on both ankles. I took a break to adjust the patterns on my laces and to apply moleskin… and then I continued onward. My left ankle felt pretty fine, but my right ankle’s blister got much worse. Finally, at 3.5 miles in, I took of my shoe again and found a blister about 2″ in diameter. Moleskin won’t help with that.

It was decision time: to hike or not to hike.

   1. If I continued to hike, the blister would most likely worsen. I could tough it out and really get in some more miles, get a better idea of where my fitness level is for Whitney, but there’d be a good chance that blister would get so bad it’d last into next week’s big hike. 

   2. I could turn around. By doing this, I’d be going downhill, changing my stride, and thus taking most force off of my heel blister. It would also allow the blister to heal in time for next week.

I decided on choice 2. My leg strength felt surprisingly very strong, my cardio was great as evidenced by my ability to keep a surprisingly steady pace without breaks, and pushing on to make this a 15 mile hike instead of an 8 mile hike probably would not be worth the benefits considering the damage it would do on my blisters.

My question…what would you have done? Was I right?