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
by Brandon on January 16, 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 – 115 pounds – Sets: 5/5/5/5/5
- Trap Bar Deadlift – 155 pounds – Sets: 5/5/5/5/5
Superset 2
- Squat – 105 pounds – Sets: 5/5/5/5/5
- Wide-grip Pullups – Bodyweight – Sets: 5/5/5/5/5
Workout Journal Notes
My back felt a little off today. I’m pretty sure it’s because of a new chair I just got.
It’s one of those zero-gravity deals, and I can’t completely blame it just yet, because I tried to beef it up by adding a giant back support thing.
Maybe I should just try out the actual chair, before going all Tim “The Toolman” Taylor on it!
It didn’t really hinder my workout at all, and I still completed all the reps, plus plan to increase on every exercise next week, but I’d still like my back to be… back.
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
by Brandon on January 15, 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 ~130 RPM
- 30 seconds at ~60 RPM
- Repeat for a total of 15 intervals (15:00)
Cool-down
Workout Journal Notes
I increased the high intensity intervals to 130 RPM (rotations per minute) and still felt like I had plenty left in the tank.
I’ll just continue to increase by 5 RPM each time, until I can’t complete the entire 15 minutes, just like increasing by 5 or 10 pounds on a given exercise until you can’t complete all the reps.
Of course, I could also increase the resistance of the pedals, but then it would be transitioning more toward a leg workout than just cardio, in case you were wondering…
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
by Brandon on January 14, 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 – 65 pounds – Sets: 12/12
- Trap Bar Deadlift – 95 pounds – Sets: 12/12
Superset 2
- Squat – 65 pounds – Sets: 12/12
- Chinups – Bodyweight – Sets: 12/7
Workout Journal Notes
Last week on the high-rep day (12 reps), I felt quite a burn with just the bar, but it’s always exciting to see how quickly the body readapts and muscle memory kicks in.
I played it a little safe, only adding a little bit of weight, but I quickly realized I could have handled a bit more already.
Still, I’m sure the easing back in is good for me, but I’ll be confidently increasing the weights a bit more next week.
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
by Brandon on January 13, 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 ~125 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
After feeling so good in last week’s interval sessions, I stepped up the high intensity intervals to 125 from 120 RPM, and I still felt great, so I’ll be upping it to 130 on Thursday.
Also, for those that have been following me here for a while (a looong while), you may remember I had major jaw surgery, which caused me to lose nearly all the muscle I had gained.
Well, I’ve just launched a new blog detailing the entire process with some video footage that you’ve got to see to believe! Check it out at Jaw Surgery Blog.
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
by Brandon on January 12, 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 – 95 pounds – Sets: 8/8/8
- Trap Bar Deadlift – 135 pounds – Sets: 8/8/8
Superset 2
- Squat – 95 pounds – Sets: 8/8/8
- Neutral Grip Pullups – Bodyweight – Sets: 8/8/6
Workout Journal Notes
I got a few pounds on the bar today, and it felt really good to get a decent pump going.
I always drop a bit in pullups/chinups after a little time off, but I also increase quickly after restarting.
Today I increased by 3 full reps over last week.
I’m also in the process of updating the Diet Log page to show even more detail, like when I eat, etc., since people didn’t think the last version was QUITE detailed enough.
I should have that done by tomorrow, so it might already be live by the time you click on the link above.
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
by Brandon on January 10, 2009
Today’s Workout Log
Speed Camp
Warm-up
- 20 minutes of dynamic stretching and jogging drills
Workout
Circuit
- 30 Froggies
- 15 Leg Extensors (per leg)
- Forward Broad Jumps for 20 yards
- High-Knee Spinners for 20 yards
- Walking Forward Lunges for 20 yards
- 40-yard Backward Sprint
- 20-yard Side-to-Side Forward Jumps (speed-skating style)
- 40-yard Sprint
- Rest 2 minutes
- Repeat for a total of 4 circuits (Circuits 3 and 4 were the same, but in reverse, starting with the 40-yard sprint and ending with the 30 Froggies)
Core Work
- 45-degree Torso Hold for 1 minute
- 10 slow push-ups spread out over 1 minute
Workout Journal Notes
Luckily, I held up pretty well and was at or near the front of the pack throughout the day.
I was a little nervous since my last speed camp session was over 2 weeks ago, but I think this week’s intervals helped keep my endurance up, and I felt surprisingly good for the whole workout.
The main circuit today was very leg-intensive, which made them feel like Jello, especially toward the end of each circuit.
You tell your legs, “Lift, go!,” and they barely oblige.
We still got in some upper-body work too, but it was nearly all in the warm-up and ending core work.
Now, everything is officially back in order, and I’ll be ready to start back at 100% on Monday!
Current Stats and Measurements (January 4, 2009)
- Height – 6’3″
- Weight – 195.2 lb.
- Bodyfat – 17%
- Biceps – 14.15″
- Calves – 15″
- Thighs – 24.3″
- Waist – 34″
- Chest – 42.75″
“How to Get Abs” Progress Pics (January 4, 2009)
Before (Mid to Late 2005)
Current (January 4, 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 9, 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 – 95 pounds – Sets: 5/5/5/5/5
- Trap Bar Deadlift – 135 pounds – Sets: 5/5/5/5/5
Superset 2
- Squat – 95 pounds – Sets: 5/5/5/5/5
- Wide-grip Pullups – Bodyweight – Sets: 5/5/5/5/5
Workout Journal Notes
Today felt like the first “real” workout of the new year.
Even though I was still only working with about 75% of maximum weights, it was the first time this week that I put any weight on the bar at all, while I ease back into full workouts.
Everything felt great today, so I should be ready to amp everything up to about 95% next week!
Then, of course, there’s Speed Camp tomorrow morning! Let’s see how well my endurance held up over the holidays — I’m strangely optimistic…
Current Stats and Measurements (January 4, 2009)
- Height – 6’3″
- Weight – 195.2 lb.
- Bodyfat – 17%
- Biceps – 14.15″
- Calves – 15″
- Thighs – 24.3″
- Waist – 34″
- Chest – 42.75″
“How to Get Abs” Progress Pics (January 4, 2009)
Before (Mid to Late 2005)
Current (January 4, 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 8, 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 ~120 RPM
- 30 seconds at ~60 RPM
- Repeat for a total of 15 intervals (15:00)
Cool-down
Workout Journal Notes
Intervals are feeling even easier already, as I was closer to 130 RPM and 70 RPM without feeling fatigued hardly at all.
Of course, the ultimate test will be this Saturday with my first Speed Camp in a few weeks!
The last one was one of the hardest ever, and we’ll see how I respond after the couple-week layoff…
Current Stats and Measurements (January 4, 2009)
- Height – 6’3″
- Weight – 195.2 lb.
- Bodyfat – 17%
- Biceps – 14.15″
- Calves – 15″
- Thighs – 24.3″
- Waist – 34″
- Chest – 42.75″
“How to Get Abs” Progress Pics (January 4, 2009)
Before (Mid to Late 2005)
Current (January 4, 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
