by Brandon on January 28, 2009
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
Body-weight day today, and single-leg squats were as hard as usual! I really want to get great at those though, so I’m going to keep practicing.
Tomorrow I’m going to get in another low-intensity cardio session, keeping with the theme of the week.
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
by Brandon on January 27, 2009
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
Thankfully, all of my soreness from the ultimate two-a-day was completely gone this morning.
I hit the bike for some low-intensity cardio, since this is low-intensity week.
Tomorrow will still be body-weight work, but it will be more challenging with some single-leg squats and decline push-ups.
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
by Brandon on January 26, 2009
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft tissue work
Workout
Bodyweight Squats and Push-ups
Workout Journal Notes
Saturday’s monster two-a-day finally hit me this morning, all at once!
It wasn’t my worst soreness ever, and in many ways it felt strangely refreshing, but I was definitely feeling every little stabilizer in my body.
I just did about 20-25 bodyweight squats and push-ups throughout the day to keep active and alleviate the soreness.
I’m not sure why it took an extra day for it to kick in, but it’s already nearly completely gone, so I’ll be ready for my regularly scheduled HIIT tomorrow.
This week was body-weight week anyway, so the timing was perfect, but it was still a bit of a surprise!
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
by Brandon on January 24, 2009
Today’s Workout Log
Speed Camp
Warm-up
- 20 minutes of dynamic stretching and jogging drills
Workout
Core Work
- Bicycles for 1 minute
- Superman hold for 2 minutes
- 8 slow push-ups spread out over 2 minute
Circuit 1
- 40 Jumping Lunges
- 20 Squat Jumps
- High-knee run in place for 1 minute
- Rest 2 minutes and repeat for a total of 2 circuits
Circuit 2
- 5 minutes of running in circles up and down a steep 10-yard hill
Circuit 3
- Run at 80% for 10 seconds
- Jog at 40% for 20 seconds
- Repeat for 6 intervals (3 minutes total)
- Rest 3 minutes, then repeat for 6 more intervals
Bikram Yoga Workout (about 6 hours later)
- 90 minutes of hardcore stretching and posing
Workout Journal Notes
I did it! Speed camp and a full 90-minute Bikram Yoga class back-to-back for the ultimate 2-a-day!
It started off with speed camp this morning and the weather was great compared to the frigid temperatures we’ve had the last few times.
It was about 50 degrees, but today’s workout was still plenty tough!
We focused a lot on power and short distances today, and everyone was spent by the end of “Phase 3.”
Then, since today was Free Bikram Yoga Day in Richmond today, I decided to revisit my old nemesis.
The heat of the virtual steam room wasn’t quite as bad as it seemed my very first time, probably just because I knew more of what to expect, even though it’s been several months since my last session.
I thought my body wouldn’t have much left after this morning, but I managed to get through the full 90 minutes pretty well.
Of course, my long, lanky body still rejected a few of the more graceful poses, but I really do love the feeling of sweating so profusely and stretching everything out.
In fact, it feels like it may have actually helped relieve my body from this morning’s work, but tomorrow morning when I wake up will be the real test!
Tomorrow is measurement day too, so be sure to check back for the updated stats and measurements.
Current Stats and Measurements (January 18, 2009)
- Height – 6′3″
- Weight – 187.2 lb.
- Bodyfat – 19%
- Biceps – 14.1″
- Calves – 14.6″
- Thighs – 24″
- Waist – 32.4″
- Chest – 42.25″
“How to Get Abs” Progress Pics (January 18, 2009)
Before (Mid to Late 2005)
Current (January 18, 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
by Brandon on January 23, 2009
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft tissue work
Workout
Superset 1 (Do one set of first exercise, then immediately to first set of second exercise, then rest for 2 minutes, and repeat…)
- Incline Bench Press – 125 pounds – Sets: 5/5/5/5/5
- Trap Bar Deadlift – 165 pounds – Sets: 5/5/5/5/5
Superset 2
- Squat – 115 pounds – Sets: 5/5/5/5/5
- Wide-grip Pullups – Bodyweight – Sets: 5/5/5/5/4
Workout Journal Notes
Today was another great “Heavy Friday,” and I completed all reps and sets on the weight exercises, though I was pretty close to the upper limit on a few, but that’s what feels so good!
I dropped only 1 rep on Pull-ups, but again, that’s because of my new focus on going all the way down, arms completely straight, so I actually expected to drop 2 or 3.
Tomorrow is Speed Camp day AND I may head over to Bikram Yoga later in the afternoon, because it’s Open Day at the local studio which means the session would be free.
I haven’t done it in months, but I really did enjoy it in some sick, masochistic way, so I’ll definitely try and be there.
Current Stats and Measurements (January 18, 2009)
- Height – 6′3″
- Weight – 187.2 lb.
- Bodyfat – 19%
- Biceps – 14.1″
- Calves – 14.6″
- Thighs – 24″
- Waist – 32.4″
- Chest – 42.25″
“How to Get Abs” Progress Pics (January 18, 2009)
Before (Mid to Late 2005)
Current (January 18, 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
by Brandon on January 22, 2009
Today’s Workout Log
Warm-up
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
Total Distance: 6.86 miles
Workout Journal Notes
Today finally felt a little challenging at 140 RPM for the high intensity intervals.
I still completed all 15 minutes and plan to increase another 5 RPM next time, but it was the first time that I really had to try to hit 140 on a few of the later intervals.
I’m confident I can top out at 150 RPM at least though, so that should be on Thursday, after completing 145 this coming Tuesday.
Tomorrow is heavy-load Friday in the weight room!
Current Stats and Measurements (January 18, 2009)
- Height – 6′3″
- Weight – 187.2 lb.
- Bodyfat – 19%
- Biceps – 14.1″
- Calves – 14.6″
- Thighs – 24″
- Waist – 32.4″
- Chest – 42.25″
“How to Get Abs” Progress Pics (January 18, 2009)
Before (Mid to Late 2005)
Current (January 18, 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
by Brandon on January 21, 2009
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft tissue work
Workout
Superset 1 (Do one set of first exercise, then immediately to first set of second exercise, then rest for 2 minutes, and repeat…)
- Incline Bench Press – 85 pounds – Sets: 12/12
- Trap Bar Deadlift – 115 pounds – Sets: 12/12
Superset 2
- Squat – 75 pounds – Sets: 12/12
- Chinups – Bodyweight – Sets: 10/6
Workout Journal Notes
I’m still slowly, but steadily, increasing on all exercises. It’s been a while since I’ve done high-rep work in the 10+ range, but my muscles are adjusting pretty well.
It can only help to target some of the endurance-based muscle fibers that I’ve been ignoring for a while.
As time goes on, I’m getting more and more into the overall concept of balance, as it relates to working out, eating, and everything in between.
My chin-ups were down a few reps from last week, because I’m really concentrating on going all the way down on the bottom position (arms fully extended).
Current Stats and Measurements (January 18, 2009)
- Height – 6′3″
- Weight – 187.2 lb.
- Bodyfat – 19%
- Biceps – 14.1″
- Calves – 14.6″
- Thighs – 24″
- Waist – 32.4″
- Chest – 42.25″
“How to Get Abs” Progress Pics (January 18, 2009)
Before (Mid to Late 2005)
Current (January 18, 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
by Brandon on January 20, 2009
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft tissue work
Workout
Intervals
Exercise Bike on Level 5 of 10
- 30 seconds at ~135 RPM
- 30 seconds at ~60 RPM
- Repeat for a total of 15 intervals (15:00)
- 5-minute cool-down at ~30 RPM
Workout Journal Notes
Again, I got through the intervals fairly easily at a new personal best of 135 RPM for the high-intensity intervals.
Next time, it’s 140!
Current Stats and Measurements (January 18, 2009)
- Height – 6′3″
- Weight – 187.2 lb.
- Bodyfat – 19%
- Biceps – 14.1″
- Calves – 14.6″
- Thighs – 24″
- Waist – 32.4″
- Chest – 42.25″
“How to Get Abs” Progress Pics (January 18, 2009)
Before (Mid to Late 2005)
Current (January 18, 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
by Brandon on January 19, 2009
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft tissue work
Workout
Superset 1 (Do one set of first exercise, then immediately to first set of second exercise, then rest for 2 minutes, and repeat…)
- Incline Bench Press – 105 pounds – Sets: 8/8/8
- Trap Bar Deadlift – 145 pounds – Sets: 8/8/8
Superset 2
- Squat – 105 pounds – Sets: 8/8/8
- Neutral Grip Pullups – Bodyweight – Sets: 8/8/6
Workout Journal Notes
Today was the first day since I’ve hit the weight room again that I really struggled getting the last rep on a couple of sets, but it felt great to be giving that kind of effort!
I was still in control enough to maintain good form, but I was right there at the edge.
Tomorrow is HIIT on the bike, and I’ll be upping the RPM’s again to 135 this time…
Current Stats and Measurements (January 18, 2009)
- Height – 6′3″
- Weight – 187.2 lb.
- Bodyfat – 19%
- Biceps – 14.1″
- Calves – 14.6″
- Thighs – 24″
- Waist – 32.4″
- Chest – 42.25″
“How to Get Abs” Progress Pics (January 18, 2009)
Before (Mid to Late 2005)
Current (January 18, 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
by Brandon on January 17, 2009
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft tissue work
Workout
Low-intensity cardio
Exercise Bike on Level 5 of 10
- 45 minutes at ~60 RPM
- 9.29 miles
Workout Journal Notes
Saturday is usually speed camp day, and I knew it was supposed to be really cold.
Last night, I thought it may be kind of fun to get out there in even more extreme temperatures than usual…
Then, I woke up this morning, looked at the digital thermometer, and saw a SINGLE DIGIT for the first time that I can remember — 6 to be exact, not that it matters once you go below 10!
I’m all for cowboy’ing up, but the reward didn’t seem to outweigh the risk in this case.
The 20’s would have been exciting and different, then teen’s would have been brutal, but SIX degrees is just asking for trouble!
I’ll be interested when I talk to Paul to see if anyone showed up. He never called or emailed to cancel, so I’m assuming that at least a few brave (aka insane) souls showed up.
So, I went with good ol’ old-school low-intensity cardio. I know it’s become the red-headed step-child of exercise since the HIIT revolution, and I even prefer HIIT myself most of the time, but I think the boring slowdio still has its place every once in a while.
Tomorrow is measurement day, and I’m really excited to see where things have gone since the big Binge-a-thon that started the New Year!
Current Stats and Measurements (January 11, 2009)
- Height – 6′3″
- Weight – 189.8 lb.
- Bodyfat – 17.5%
- Biceps – 14″
- Calves – 14.75″
- Thighs – 24.2″
- Waist – 32.9″
- Chest – 42.7″
“How to Get Abs” Progress Pics (January 11, 2009)
Before (Mid to Late 2005)
Current (January 11, 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
