Deload coming!

I know a deload is coming nearer, going to start a new deload for the Holiday break on the 23rd of December.  In the next 2 weeks, I will not be going NEARLY as hard as I was in the last last few weeks.

I will be focusing more on just upperbody and core.  I expect to not work Low-Back or Legs at all this week.

My METRX stuff should be coming in soon!

Off Day, day of finishing HP series

Yesterday was awesome.  Nothing but me and relaxation.  Hit the Sauna and Whirlpool for an hour or so.

Also, today at 10:06am, marks the time of which I finished the Harry Potter Series.

After a back day

I ALWAYS go to the gym with the mindset of breaking PRs and killing it.  But after hitting back yesterday, I must say I need to take a break from all things that hit my low back.  I can't even bend over now.

Off day today, then back to it tomorrow for Bi/Forearms.

Shoulder day today, Back day tomorrow!

SHOULDER DAY today. I am never sore after a shoulder day, but I pretty much guarantee after this new Pyramid I did today, I will be killer sore tomorrow in my delts.


DB Shoulder Press x6x3x50 lbs each

Standing DB Lateral Raises x7x3x25 lbs each

Bent Shoulder Raises x7x3x25 lbs each

Upright Rows x6x5x115 lbs

Lying Side Raises x12x2x15 lbs each

Cable High-Low RC Pulldown x8x3x30 lbs each

Delt Deck Machine x12x3x140 lbs

Standing DB Lateral Raises Pyramid x 8/8/8/4/4/4/8/8/8/50 x 5/10/15/20/25/20/15/10/5/0 <AMAZING workout for shoulders....now a staple for my shoulder days.

Behind Back Forearm Curl x10x4x115 lbs

Seated Forearm Curl x10x4x40 lbs each

Seated Reverse Curl x10x4x15 lbs each

Last 2 workouts, Legs and Chest/Tris

Last 2 workouts:


(Lift x Reps x Sets x Weight)

(12/6/11, Legs)

ATG Squats  x5x5x185

Hack Squats ATG 6x9x 90/180/270/360/450/460/270/180/90 lbs

Leg Extensions  x6x5x220 lbs

Hammy Machine  x6x3x140 lbs

Standing Calf Raises  x7x6x270 lbs

Ab Circuit  -  TO HARD FAILURE

(12/7/11, Chest/Tri's)

BB Bench  x23x1x135 lbs (PR!  Last time I tried 135 in May, I only got out like 15.)

BB Bench  x4x1x185 lbs

DB Bench  x6x1x75 lbs each

DB Bench  x4x2x80 lbs each

Cable Flys  x6x3x60 lbs each

Various Hand Position Inclined Pushups ~30 reps, 3 sets

Tri Pulldown  x6x3x132 lbs

One Arm Tri Reverse Pulldown  x12x3x24 lbs each

Tri Kickbacks  x10x2x20 lbs each

Tri Overhead Extensions  x7x2x50 lbs

That is all

Repped out 135 23 times on Bench today, not even to true failure. Could only do 15 I think back in May.

That is all.

Will post todays workout later, but first...

I am truly AMPED for a good Chest day tomorrow.  Planning on trying to break a PR on 135 for over 20 reps.

LEGS DAY!

PUMPED!  Gonna rip up legs tonight.  I am thinking of doing a 5x10 on Squats!  Maybe a few ATG squats?

LETSSSS GOOOOO!

Sansa Clip Zip Review and Workout

Hit Bi's and Forearms hard today, along with a really good PT Shoulder workout (really felt the burn)


BB Straight Bar Bicep Curls x6repsx5x90,100,100,90,90 lbs

DB Hammer Curls 5x3x45 lbs each

Ab Circuit -Great burn-

Incline Bench DB Hammer Curls x5x4x40lbs (2) / 35 lbs (2) --60deg (2) / 45deg (2)

(Single Set) Cable Rope Bicep Curl Pyramid x 15/12/7/4/1/3/6/10/12reps x 35/55/75/95/115/95/75/55/35lbs

(Single Set) Reverse Grip Curl Cable Pyramid x 10/7/4/1/3/5/10reps x 35/55/75/95/75/55/35lbs

Behind Back Forearm Curl x7x3x95lbs <<SuperSet'd>> Seated Forearm Curl x10x3x45lbs each

Seated Reverse Curl x10x4x10 lbs / 15 lbs each 2 sets of weights, switching SuperSetting, 10lbs slow, 15 lbs fast

Seated Forearm Curl 7x3x40 lbs each <<SuperSet'd>> Seated Reverse Curl 15x3x15 lbs each

PT Shoulder Work --GREAT burn--


Tried out my Sansa Clip Zip for the first time at tonights workout....below is the review. 9 stars out of 10.


http://forum.bodybuilding.com/showthread.php?t=140259913

Bi's and Forearms!

OH yes, after a 2 day break, its back to the gym.gonna hit Bi's and Forearms.  I'll try and catch a video, hopefully gonna break a PR on the Curls!

Deadlift Video, Shoulders tomorrow?

My deadlifts for today. Broke my PR, got to 335lbs (from 315). I didn't post an earlier part where I failed out at 365lbs.

I can tell I need to work on my form, but feel free to give me feedback.

-Note, I hurt my right leg hamstring on my first lift (365). Like it felt like it popped. But it feels fine now, and I was able to do everything else fine. Just felt bad at the time and while I was in the movements of lifting.

Chest/Tri's yesterday, Off day today, back PR tomorrow!

BB Bench x1x3x205 lbs
BB Bench x4x6x185 lbs
Decline BB Bench x5x6x155 lbs -- shoulder started hurting
Seated Calf Raises x3x10x90 lbs
DB Bench x5x6x70(x1)/75each(x4)
Tricep Pulldown x3x6x120/132/132lbs - SS - Tricep Reverse Pulldown x3x6x96/108/108 lbs
Low-to-High Cable Fly x3x6x55lbs

Off day today, going to hit Back tomorrow.  Thinking I'm going to break my Deadlift PR.

Bi's and Forearms today, Chest/Tri's tomorrow?

Hit Bi's and Forearms +Abs today, very good workout, didn't break my PR though.

FAILED at 125 lbs EZ Bar Curl

EZ Bar Curl x1x1x115 lbs

EZ Bar Curl x6x3x85 lbs

DB Preacher x7x2x30 lbs each

Hammer Curls x5x4x45 lbs each

Ab Circuit
Chin Ups

Inclined Bench DB Curls x3x7x35/25/30 lbs each

Forearm Curls x3x8x45 lbs each

Reverse Forearm Curls x3x8x15 lbs each

Forearm Superset x3x10x30/10 lbs each

Ab Circuit

JUST GOT ACCEPTED TO TEST OUT A NEW PRODUCT; MET-Rx AMPED (new formula)

I'm going to start logging it, then review it when I'm done with the tub. PUMPED to try it out!

Leg day yesterday, Bi's today?

Hit legs hard yesterday, here is a video.

Thinking Bi's and Forearms today.....hmmmm...

Relax day yesterday and Legs day today

Yesterday's relax day at the gym went really well.  Deep Massage+Whirlpool+Sauna was like an orgasm.  Fell asleep afterwards for 3 hours too.

Today I'm going to hit legs.  Lots of Squats (going to try for a new PR) and lots of Calf Raises (among other things).

Rest day, Massage, Sauna, Whirlpool....

Rest day today. I got a massage at noon, so I am going to try and continue my rebuild today and drink lots of water, hit the sauna and whirlpool. Maybe some stretching and yoga moves.

Back to full on workout tomorrow. Probably legs or back.

Shoulder workout didn't hurt?

Well, I know this may sounds dumb. But, I hit shoulders today. 

Yes, even though my shoulders have been giving me problems as of late, I walked in the gym and thought, well I will try my Physical Therapy routine (the exercises the Therapist told me to do). Then after doing those, I was like, well that was a good warm up, how about hitting shoulders, really.

After doing my PT routine. I hit a superset of DB Shoulder Press, Bent Over Lateral Raises, and Seated Lateral Raises....shoulders felt FINE, not a single ounce of pain. Then I hit Rear Delt Machine (the opposite of the Chest Fly Machine). Then series of 4 sets of Upright Rows. Amongst a few other workouts to hit my shoulders a little more gently, I felt great afterwards.

I tried to stay away from doing something that would target my Anterior Fibers of my Delts, along with my Clavicular fibers in my Chest, which is where I think the problem is. I also never went below 6 reps/set.

Sholder Update, Thanksgiving

After going to the Doc for the shoulder, we concluded another look at an MRI Arthrogram would be something we'd need to get a better look at any changes that have been made. Only problem is the MRI itself is on Dec 9th, and the follow up is on Dec 16th (day after my bday). So I guess its just back to icing it ALL the time.


On Wednesday I ripped abs and core at the gym, too many workouts and sets to explain, just I was really sore yesterday and pretty sore today when I woke up to go to the BFriday deals in my area.

I took the day off the gym on Thanksgiving to just enjoy things and heal up everything including my shoulders. I might take the day off today also, or go in and kill legs. All up in the air with the shoulder thing. Its a day to day, feel it out deal.

Today and Shoulder

If my shoulder feels up to it I might hit the gym but not sure yet.  I got my orthopedic surgeon appointment today to start the process of figuring out what the next step is.  He will probably order MRIs.  :thumb:

Hurt shoulder, Bench day video

Shoulder is feeling better today, I have an appointment to go to the Orthopedic Surgeon tomorrow, but I will still workout.  Lots of Ice is helping the healing I think.  I'll just shy away from shoulders and high back workouts this week until I get a MRI and maybe some PT.

Going to hit Bi's and Forearms today.

Video from Sunday (bench day)

(FROM MY YOUTUBE DESCRIPTION)

This is a form check video, I will add annotations regarding my thoughts and details on all the weights.

*Notes*

Songs - Ajapai - Brain & I Need A Doctor - (asian trash boy remix)

I usually will only drop the weight to 1"-2" from my chest due to Shoulder Problems unless it is lighter weight.

In the future I plan on allowing more time between sets, I noticed by watching this video (before I edited it), that I only give myself about 45-90 seconds, I hope to increase that to 3 minutes because I feel I am getting really worn out after only one series of an exercises.

Also in terms of form, I feel that my Bench form wasn't bad, but I need to quit moving my feet and move them closer to the bench and closer to my upper body. On Decline, I feel that I did a pretty good job but I will probably try and bring my hands in a little more.

Please feel free give your serious thoughts and constructive criticism.

Blown shoulder

I blew out my should pretty bad yesterday. Dumb move on my part really. I went for Bench at 215x1 and got it pretty much, my spotter used 2 fingers and basically stabilized the weight. Went for 9 more sets of bench, I will post a video later tonight or tomorrow if I am feeling up to it. But after all this, I suppersetted Cable Flys and Dips. Was on my last set of dips and my should gave out, THEN like and idiot I tried to finish my workout (triceps). It didn't feel (THAT) horrible, but I got into the showers afterwards and couldn't lift my arm.  It felt bad for a hour afterwards, I've had ice on it for about an hour and half since, and it is feeling better, but I hope I don't have it bad. I was PUMPED to start my bulking again after my deload. 


I might take the day off today, or I might go in and just TEAR my abs up. Hope it gets better overnight!  I'm going in to see the Orthopedic surgeon on Wednesday.

The end is coming!

So with the end of my deload coming tomorrow, I am really pumped to get back to training and bulking hardcore.  I will take B&A's on Monday morning before I start into cycle 2 of my workouts.

I will also be taking a Pre-Workout starting this cycle.  I will be testing out Jack3d, NO Explode 2.0, Spark (advocare), and a couple others.  After I find one I really like, I will pick one and use it from then onward.  Unless I get picked for a couple testing opportunities on BB.com in which case, I will take those.

Lastly, I am going to tweak my workouts a little.  First and foremost, I am going to be going into every workout with a different attitude (heavier, less emphasis on form, and go HAM).  Along with trying to add more Upper Back workouts and trying to hit a few different workouts that I haven't been doing previously.

I will try and upload more videos of me and my workouts.

For starters, here is a video of me doing Ass To Grass Squats.

Slap tear history

I thought I would update my log with a post regarding my Shoulder problems in the past.

I guess I will make this a long post, so I will start at the beginning.  I started training (lifting) when I was 14.  (Before then, I was a AAA hockey player, and even after)  When I was 13 I fractured my jaw in 2 places from a slapshot and was forced to stop playing and do nothing for 6 months.  So I dropped a lot of weight while recovering and bottomed out at 110lbs, 5'6", 13.8 years.  Over the next year, I went on a mission to put weight on and then some.  I finished my serious bulking phase at 160, 5'8" at 15.5 years.  I guess it probably all started there, where I didn't do a lot of shoulder, lat, rhomboid work.  Right as I turned 16 I felt the first pains of what I came to know as my messed up shoulders.

It felt like someone was stabbing Anterior muscle fibers of my shoulder.  After 3 years of procrastination and pushing-through-it-ness.  I called it a done deal and got into the doc to check it out.  I got MRI's, and X-rays on both shoulders.  At first they told me I had severe arthritis.  But after getting the MRIs they told me I had a SLAP tear.  Or a tear/lesion of the Labrum in my shoulder.  I had the choice of surgery and 6 months out, or Physical Therapy and 2 months out (with obvious uncertainty if it would be 100%).  Since I was still playing hockey (Junior A), I felt that it would be wise just to do PT and see how it went.

It went well (started in March 15 of 2011, ended in June 1 of 2011), going 3 times/week.  I would say the pain went away about 50% of the time, and strength was increased by 50% in the surrounding muscles.  I stopped my PT and went to my summer training camp (5 days/week of training for 12 weeks) where I didn't do any PT work.  I think I learned a lot on how to apply moist heat pre-workout and ice afterwards.  Which definitely has helped me manage the problems.  I left my hockey team at the end of September for pressure and political reasons, at which time meant that I wanted to start my bulking phase again and my PT routine.

I started back to Hardcore bulking on October 1st, doing a 3 day on 2 day off routine of Chest/Tris - Back - Bi's/Forearms - Legs - Shoulders/Traps - Abs/Forearms.  I am trying to get back to my PT Routine, but it's not easy, I usually don't want to do anything after my main workout (too drained and sore).  But, I would say I have started doing the PT stuff once or twice a week.

11/17-11/20 I am still under deload so I will try and post about things that matter to my story before getting into a daily workout log mainly starting on the 21st.

Tomorrow I will post my thoughts on my nutrition plan.  If I go to the gym tomorrow (it kills me to be on a deload and do nothing), I might do just Abs and rip them up, but not sure if I should just wait until monday.

Goals for next week

Sooooo...after actually doing my workout today, I realized I am no where near ATG. I might be at 20degrees past Parallel but nowhere near how low I thought I was.

Ab day either tomorrow or Friday, then back to HARDCORE on Monday.

Goals for next week are 115 on Bicep Curl, 215 Bench, 365 Deadlift, and 275 Squat.

Shortness of Breath?

I think I might have an Anemia, everytime I try and breath in I can't go to capacity.  Its strange though, if I curve my back I can only breath about a 1/4 as much as full, but if I might it arch I can breath in full.

Going to the Chiro/Massage tomorrow, if not better on Thursday morning, I am going to the Doc.

Middle of Deload

So, in the middle of dis herr deload.

Yesterday was my first time back in the gym for 4 days off.  I went in trying to do a full body routine at 50-75% weight, emphasizing all movements.

I am thinking of skipping today, going tomorrow for hardcore abs.  Then going Thursday for another full body.  Then skipping Friday-Sunday for the last of my deload until getting back to hardcore again on next monday.

Deload Next 2 Weeks

That is all.

Chest & Tri Day

I hit the Chest and Tri's yesterday. I jumped in with 70's @ 8R @ 3S on Dumbbell Bench. Then hit the same weight on Decline Bench. After both series, I could bearly squeeze my chest, but I felt like a beast, I'll tell yall why in a sec. But I was so tired I had to do an Ab Circuit while I waited for everything to recover. Came back to the Bench area, and thought, why not just do Barbell Bench, could bearly hit 145 @ 8R @ 3S, which is about 30-40lbs less than what I knew I could do without being juiced from the previous two sets.

Anyway, I was flash-backed to a few pictures a while ago where I was 13, and just fractured my jaw (slapshot). I weighed 110-120. I could only dumbbell bench like 35s@6@3, and dumbbell press like 15s@6@3. Nowadays I could do more than double that on bench, and more than triple that on press.....

(A guy at the gym from Advocare is going to let me try a few samples of his "Spark", I might also try and start becoming a distributor for the company too, well see.) I know I preach about not using Pre-Workout stuff, but I feel that when you are trying to 1RM, it is had to get yourself jacked up with only music and natural foods.

Back on the ice today

Got on the ice today, thought I would be really rusty, but wasn't at all.

Everything was like I had never left except for shooting at stand-still which was garbage.

Hands actually felt better.

Didn't get the burn to play again though.

LEGS

I had a SICK leg day a few days ago.

I am really starting to like the Hack Squat Machine.  Hit 320x6x3 going past maybe 60 degrees.  Feel like a fucking beast.

My in-between sets were a 40(ish)inch Box Jump x3, everyone in the gym thought I was nuts....I was like dude, there are people that can do like 65inches.

I am going to be on the ice tomorrow for the first time in over 6 weeks.  Looking forward to it.  Lastly, I am going to hit Chest tomorrow, hoping to break the 200lb (reality, not theoretical barrier).  Actually I am hoping to SMASH it.  Or maybe I will just KILL chest and tri's then for my last workout before my deload/stretch week, I will trash the 200lb barrier.

#Ohyeahdontknowwhatimthinkin

Breaking PRs every week feels good

Broke another PR today.  Hit the EZ BAR Curl for 100 lbs even, 3 reps, slightly swinging but not as much as last week.  2 weeks ago I got it for 95 swinging a lot.

Flu Shot + Shoulder Workout

After getting a Flu Shot yesterday, I pumped out a Shoulder/Trap workout today.

Hit 90lbs (+Smith) x2 reps for my PR for Overhead Press.  Definitely feeling quite a bit stronger in my shoulders since October 1st.

Chest workout and a Surprise!

After a couple days deload, I felt that my immune system was back up to par.  I'm still probably only feeling 75% but, nonetheless.  [URL="http://www.kyle-maynard.com/"]No excuses.[/URL]  I benched yesterday, and didn't do very well in my opinion.  Maxed out at 195lbsx1x1 on plain Bench.

After watching 'So you think you can bench', I definitely will be changing the way I bench in the future.  First, I will try and learn to pull the bar apart, and squeeze it more.  Second, I will start Arching my back, using my legs to push off, to use the entire body during the workout.

After trying to max out (tried 215 and failed);

Decline Dumbbell Bench 65(ea)x10x3
Close Grip Bench, Holding it at top for a 3-5 count 135x8x3

Low Cable Flys 60x8x3
Dips Bodyweight 8x3

Low Cable Flys
Benching Bar, working on Form 45x10x5

Benching Bar, working on Form 45x10x5
Incline Pushups Body weight 15x3

Seated Tricep Overhead Extensions 45x10x3
Tricep Kickbacks 20(ea)x10x3

Weighted Legs on Floor Dips B+35x9x4
One Arm Tricep Cable Pulldowns 40x8x3

After this workout, I know for sure that my Chest is severly behind my Triceps.  I think if my Chest was up to par with my Triceps I could probably bench upwards of 275ish.

BTW, just got my....

YEAH BUDDY.:thumb:

Day off...

Took a day off today, felt like crap. Got a slight sinus cold. Might even take tomorrow off if I really feel like crap, or just go in and sweat it out, do some cardio.

If I do go in, I will bring my FLIP and do Bench. I want to first show what my form is like (horrid, I'm sure, after watching "so you think you can bench"), and what my max is.

Then once I get my form down really well and everything in a few weeks or months, I'll repost and show the difference.

New Gym First Workout

I had a great workout tonight. I am really liking the new gym, it has every free weight from 1-100 with 2 pairs of each weight. Lots of really good cable machines. Lots of really good free range cables. But whats awesome is the men's locker room and stuff. There is a whirlpool, sauna, tanning beds, big screen TV, and like 20 other things that are awesome. I think I might move in there.

There are 10 tennis courts, and a track (all indoor), 2 bike and plyo rooms. Enough about the gym though.

I maxed out at 95lbsx3 on the EZ Bar Curl, it should be noted that I was swinging what felt like, quite a bit.

Really warmed up well, with heating up my shoulders for an hour, then dynamic stretched them.

Dumbbell Curl 45lbs each x 6 reps x 3 sets
Preacher Curl 65lbsx6Rx3S
Forearm Curl/Rev Curl 35lbs/15lbsx15ishx3
Cable Curl Twist 90 degrees 35lbs each x 6reps each direction x 3S
Chin Ups (Bodyweight) 15x2

Now lets just all pretend you all read all that.

Caz big-ish Update

After a few weeks of debating, I am going to stop playing hockey this season completely. Focus on working, living life, and bulking up.

I have set a goal of weighing 210 by March 1st. No goals in terms of lifting yet, as I have yet to get a solid gym membership yet. I don't know exactly what I weigh now, but I think it is probably 185ish. What is more important to me is being stronger and bigger. I desperately need to work on my front delts/clavicular pecs, along with my forearms, abs, and hamstrings.

I'm back on Creatine fulltime, and feel stronger up top than ever before.

I think I need to rethink my bulking process too, I am thinking about cycling workouts every 2 weeks. Maybe supersetting for 2 weeks, low rep maxing for 2 weeks, plyometric/stretching for 2 weeks. Any thoughts, please let me know. I'm just thinking P90x style in terms of 'muscle confusion'.

Lastly, I am seriously thinking about getting even more flexible, I'm already in the 95th percentile, but I would like to be far more flexible. Thinking everyday yoga or something.

New things

I am starting to really settle in in Kzoo.  I have a PT job now, just need to look for a FT one in the mean time.  After figuring out what I will be doing next, either playing in the NA or walking on next year.  I will start changing things up for my workout, get a settled program.

I need to find a legitimate gym, then I will start going my vids again I think.

I think I may start coaching/teaching the game again.

If I do decide to try and walk on, my goals will be to Bulk all winter long, to get up to 200 lbs, then cut down to 6% BF before June 1st.

Workouts are going good.  I'm focusing on just maintaining or bulking slightly.  Doing mostly muscle group training.  I'm trying to drop my Caloric intake down to 2000calories, which is tough considering I'm use to eating upwards of 4000 calories/day.  I'm also dropping my protein to 150g, and upping the quality of the protein I am getting (more amino acids).

I got a job working for a local Elementary School, working as a lunch/recess aid.  Which is pretty fun work, the kids are a riot.

I am really enjoying playing the Battlefield 3 Beta, putting up a 2-3 k/d every game.

After arriving back in Kzoo, I feel a great burden has finally lifted from my shoulders.  I know I can finally move on to whatever I want to, at my leisure.  Coaching, Teaching, Playing, or nothing at all.

The future is certainly bright again.

Heading back to Kalamazoo today.  10 hour drive, don't know what the future might hold.

After over a month of silence, I think I am will try to get back to Blogging.  I am making some serious changes in my life including leaving my current hockey team.  Not sure what the future holds.  The great part about the future is that it is only bound by your imagination.

Update on Training Camp

Well, without saying what is needed (like 5 paragraphs). Training camp is going well.

I ran a 23min 15second 3.3 mile run. On monday.

And then today I ran a 11min 40second 1.7 mile run.

Its been a wicked couple weeks of workouts. Lots of icebathes. Lots of plyometrics. Lots of sprints. Lots of sore feet.

Thinking of changing caloric intake

After reading a little up on the issue and doing a few small/simple formula's I feel that I need to decrease my caloric intake a little during training camp do drop a few pounds of fat until the season really gets started.

First, I will be eating 175g of Protein from now on, instead of closer to 200-225.

Second, my BMR is ~1975kcalories. By playing hockey I need to add roughly 1000kcals/hr for that, along with exercise I would need to add even more. In other words, on a hockey+workout day, I might ingest 3500calories instead of my 4250-4500 now, and on a off day, I will probably only ingest 2500. I feel that after a month of trying this, I will have a better guesstimate on my maintenance kcal needs. All in all, I will be watching over each day how much kcals I need. Soon I will be getting a calorie, and heart rate monitor so hopefully I can watch these figures even closer.

Thoughts on Day 2 and 3 of Training camp coming soon today.

Training Camp

So over the next couple weeks or so, I will be posting regarding my Training Camp for this upcoming hockey season with my team.

Day 1 (8/15/11) - After getting a lot of politics(ish) stuff out of the way, training camp finally arrived. I went in with a different attitude than I have previously because I knew a good percentage of the team and knew the coach and surrounding cast.

The day started out for me at 9am wake up, with a good breakfast of bagels and Wheaties.

After arriving at the rink at 12 noon, we had a team meeting until roughly 1:30pm. At which point we were given workout gear, and sent outside to what we thought was the warmup to a day of testing. No.

We worked out outside for roughly an hour doing calisthenics/plyometrics/cardio work.

We then moved into a cycling room where we worked our legs on the bikes for around 15 minutes of hell. Then we tested our Bench, and Squat, both numbers I won't disclose because I feel they are inferior to my PR's.

After all this we went back outside to do a timed 2.2mile run. I finished with a time of 15minutes, 23 seconds, which is pretty good considering how much stuff we did prior.

2 weeks of Food Averages

Daily Food Averages

For week of 7/19-7/25

4095.6cals

497.6g Carbs
32.9g Dfiber
46.6% Carbs

158.7g Fat
45.7g SFat
23.5g PolyUnSat
56.9g MonoUnSat
3693.6mg Omega 3
19161.9mg Omega 6
0.86g TransFat
34.1% Fat

194.4g Protein
19.3% Protein

For week of 7/26-8/1

4052.6cals
529.7g Carbs
39g DFiber
50.4% Carbs

161.7g Fat
41.9g SFat
19.3g Poly Unsat
65g Mono Unsat
1645.6mg Omega 3
16670.7mg Omega 6
1.19g Trans
34.7% Fat

152.6g Protein
14.9% Protein

Keep in mind that I was on a mild vacation from the 20th to the 1st, and from the 26-31st I was on a Carbs diet for the 5 game weekend.

Thoughts on tryout with Port Huron (+Game 3, 4, 5)

Looking back at the weekend, I felt that I have no regrets, which in the end, is all I can ask for.

I give myself a A- on the all 5 games + the testing. I would have gotten a A+ had I scored more.

Game 3-5 on Saturday were a lot better, I was able to keep my energy levels up through all the games through proper rest, nutrition, and warm up methods.

By game 5, I was still able to go 100% without sacrificing for anything, which really helped me.

I didn't get picked for the All-Star games, which I figured might have been the case. I did absolutely nothing wrong, was in the top 25% on the weekend, but the team already had their team picked and there were only 3-6 spots to fill.

If the team was ONLY looking for players who could score, then they will fail later on when they can't skate, or have hockey sense worth a crap.

Now I'm back to Maryland for training with Network, 3 more weeks, then moving to whatever team I sign with. Lots of decisions to make. :/

Str8Geno!

Port Huron Weekend :: Game 2 & Testing

Bench Test, Shoulder Width (+2 inches), 2 inches off chest: 135lbs, 18reps (semi-failure)

Pull Up Test, Shoulder Width, Palms Facing Forward: Body (180lbs), 16reps (semi-failure)

Stand and Jump Test: 8 Feet Flat

I felt that if I had a good night of sleep I could have done slightly better in all tests. It wasn't as good as the testing I got at Network but I did really well compared to everyone else.

I felt I could better 8 feet on the Jump, but honestly, I wasn't positive.

Game 2:

I played pretty well overall. Played very well in the first period. Not very well in the 2nd, just not putting things together. 3rd period went okay, but again not amazing. I played really well, really quick, made the best of the situations I was in, but never scored.

I give myself a B+ on the day. B- for game 1, A- for the testing, and B+ for game 2.

Port Huron Weekend :: Game 1

Game 1 was a game where everything was easily predictable. I knew going in that everyone would be going hard in the first period and trail off from there. I played pretty well the first period, not getting the puck too much though. The second period was a crap-shoot, I started getting tired and double shifted a couple times when the Center's were switching up accidentally. I played well towards the end of the 2nd period, and going into the 3rd period I played very well. Almost scoring on two occasions. I felt a little grogy, drained and light headed, but I think it was mostly due to not having a great night of sleep. My problem was sleeping soundly. Last night I didn't get 2 hours of straight sleep. Maybe 7 hours of sleep, but not REM sleep. Sucks. I really needed it to, didn't play up to my potential in game one.

Hopefully game two is much better along with Combine testing afterwards. I will update after that, later tonight.

GohardorGohome.

Thoughts on future physically

http://www.leangains.com/2010/12/maximum-muscular-potential.html<<

To take it all in. I would be somewhere between 170 and 177 ish. I'll go with 174. Which is okay. I honestly don't want to drop any more weight than where I am right now. I would like to stay at 180 until next March.

I need about 5 lbs of baby fat for hockey to burn in case I need reserves in games or what-not. So I could perhaps get down to 5% BF, but I would need that extra 2-3% for energy to burn in case I have nothing left from being on the ice.

For now during this upcoming season I will be doing the same workout I am doing now, lots of Cardio, plenty of Plyo and dynamic stretching. Maybe hit the gym and tone the muscles I want to be tone that would atrophy otherwise every week or so in a circuit workout. My only goals physically will be to increase my flexibility, thru yoga most-likely.

Starting next March I will go through 2-3 months of Lean Bulk, along with more Physcial Therapy for my Shoulders.

Edit - Thought of one more thing I would like to change physically dramatically. I would like to pack on some muscle to my core (abs mainly), and increase my VO2 Max.

Leading up to Tryout

So the last few days has been a not-so-good draw on my nutrition. But now all the partying is over, the next 3 days its all loading up on food, and tons of cardio, core work, and plyo. Friday I have 2 games, Saturday I have 3, Sunday I might have another 2 if I make the All-Star games.

So I'm probably going to eat close to 6000 calories tomorrow and thursday. Looking to figure out how much Carbs and Fats in percentages I should be having during that time.

Watch out, this weekend is going to be off the chain.

Last week's averages

This past week 7/12-7/18 averages were....

3879.4 Cals

445.4g Carbs
32g DFiber
44.7% Carbs

151.9g Fats
41g Sat Fats
35.1g PolyUnsat
55.8g MonoUnsat
6265mg Omega 3
28163mg Omega 6
1.2g Trans Fats
34.7% Fats

195.3g Protein
20.6% Protein

My thoughts.....I am sticking to 200g of Protein, 150 is near impossible to achieve with my caloric intake, and at 150 I am noticing muscle atrophy in my upperbody.

I started eating some fatty fish and macadamia nuts.

I would still like to see it become 40%C, 40%F, 20%P though.

Sunburned....

I have learned my lesson, that is all.

My first week of Fatty diet, daily macro averages.

4052Cals

528g Carbs
39.7g DFiber
51%Carbs

136g Fats
39.7g Sat Fats
27.3g PolyUnsat
44.7g MonoUnsat
1789.7mg Omega 3
25754.1mg Omega 6
1.11 Trans Fat
29.3% Fats

197.4g Protein
19.7% Protein

My thoughts, I need to drop my Protein and Total Carbs down a little. I want to get my I want to be looking at 3500cals, 400g Carbs, 200g Fat, 150g Protein. It will be hard though.

Things to do before I die

After I finished this list, I saw how much shallowness there was in my first few things, then as I wrote on, I saw the depth in thought come in. Interesting....hope to read this in like 5 years, so what I've accomplished, maybe again in 50.

Run a Marathon.

Go Skydiving.

Go Bungie Jumping.

Shoot a Sniper Rifle.

Eat Vodka Flavored Sherbet/Ice Cream.

Experience/Participate (in) a MLG Event.

Play High Level College Hockey.

Play Pro Hockey.

Play Pro Golf.

Design and Drive a Car.

Fall in Love.

Dive from at least 25 feet.

BMX a little.

Participate in a Iron Man Challenge.

Be in the 1500lb Club. (Bench, Squat, Deadlift)

Design, Build, and Live in my own house.

Travel to Dubai's Man-made Islands.

Record my own music album.

Do some Modeling.

Write a book/screenwrite a movie of my life/hardships.

Get down to 5% Body Fat.

Watch an Atomic Bomb detonate with my own eyes, with some distance in between preferably.

Live a period of my life with a debilitating disability.

Go to the follwoing artists Concerts: Metallica, I am Abomination, Skrillex, Eminem, and Lil Wayne.

Live in one place no longer than 2 years, forever.

Have children, make sure they live care free lives, and help them along with success.

On that note, live long enough to tell stories to my Great-Grand kids.

On that note, live to see future in which I can't imagine now.

Travel beyond Earth's Atmosphere.

LASTLY, pull off a feat that was previously thought to be impossible, but through Mental and Physical training and staying completely in the moment, achieved.

Be remembered for having a fullfilling life, being kind, and helping everyone I ever meet in some way at my Funeral.

Wicked workout, weird eats though

Had a pretty funky day yesterday. Woke up around 10am, and my billet dad asked me if I wanted to go on a bike ride. I was like....uhhh let me wake up for 5 mins and eat, and then yes.

We road appox 40 miles over appox 4 hours. Sooooo tiring, but fun also.

Not sore today, but here is where the story gets weird.

Came home and had an amazing meal, of Pancit Canton (Lo-Mein), and Beef Lumpia (DELICIOUS!), killed my macros, but I think I deserved it.

Macros for the day were, 50%C, 31%F, 19%P ....and even worse yet, 3500cals, 470g C, 130g F, and 180g P.

I don't think I had that much fat in the past 5 days combined!

Now, gonna kill it the next week!

Small update

10 mile bike + Plyo + Sprints, Feel like a beast. My 40yd dash feels like something in the 4.6-8 range. My 60 yd shuttle feels about 2 full seconds faster since I started keeping track back in March.

Pulled Groin, Sticks, and Happiness

Good couple days of workouts this week, really cutting down nicely. Inching closer and closer to my goal of 6% BF.

After Wednesday's off-ice workout at Network I pulled both my groin's my right more than my left, and now I am resting them for a few days.

I think I need the break, but also I don't like the fact that I am sitting on my butt a lot.

I broke 3 sticks in the past week, not very happy about that, hoping to get a few sticks starting July 3rd and rip it up.

I have been really unhappy lately, sad about life, under pressure to play really well, and worried about a bunch of stuff. My parents splitting up doesn't help, money's tight, and its all climaxing. Its hard to perform when your always thinking, 'I better not break this stick or else I will need another one, and my parents can't pay for it', so you shoot with less punch.

Hopefully things will get better.

Simple update

I am getting closer and closer to my goal in life of 6% BF. I think I'm around 8-9% now, lots more of my abs showing. Gonna take B&A's this week and take my weight, so later in August I will release them as then we can see a better time line of changes.

Didn't workout at all Friday, Saturday skated for a couple hours, and made a local Junior A team, didn't do anything yet today, but have Network today, might shoot out back and bike a little before I go.

GO HAM!

Current maxes

24" Vertical (recorded) , 30" Vertical (Unofficial)
4.7sec 40 (Unofficial)
I don't bench due to a small tear in my labrum.
385 deadlift (Official)
315 squat (Unofficial)
45" Box Jump (Official)
Under 5min mile (Unofficial)
Under 1min 400yds (Official)

Changing it up a tad

Today at workouts we did a new workout where we cycled through one set of quick feet, then we used these to get better at our sprinting, then we did some "burpies", lastly we did some reaction time tests with basic usages (tennis balls dropped from 5 feet). All were for 4 minutes straight, then rest.

After (and more excitingly) we did 6 400m dashes. I have never actually done these to see how fast I could go, and actually I don't know what time I got on the 400, but I think it was close to 55-65 seconds, not sure though. Hopefully I can do it again (and time it), it was a straight away, and I was winded after all of them. Before this we were on the ice for an hour or so.

Liked it, but I think I may be sore tomorrow. :)

Tired

Man, I slept like 14 hours today. Woke up at 8am to eat, and went back to bed for 3 more hours.

Hopefully its paying off. Off-ice my explosiveness is better, but on-ice I seem to be struggling as of late.

It turns around, one way or another.

Might go biking tomorrow, well see.

Bad couple of days

Protein intake has sucked the last couple days, my diet went to shit after a couple of cheat meals.

But see, unlike most people you gotta just move past it. I understand what mistakes I have made, and now I can change it up.

One or two minor bad days won't kill you. I stuck to my diet in all regards other than Protein, and now I am ramping it back up, simple.

Hoping to get out and ride my bike a little today, probably get some shots on the ole net too.

28 miles

Biked 28 miles yesterday.

BPM was around 90 for 1/3, 120 for 1/3, and 160 for 1/3. Great sweat, not sore today, hopefully I can do it a lot more.

GINO!

Bring on the Icebath!

Little update on my stuff guys....

Recently relocated to Maryland to start training with some Pros and College guys over the summer.

Testing Day 1 (June 5th) - Was in great shape, and tested really well, can't wait to see how I stacked up. I know my 20yd Dash was 2.5sec. My Vertical was 24in (should have been closer to 30 if I was truly warmed up, and didn't have to drive 9 hours the day before....but no excuses I suppose). And we did a test called "Wingate" really hardcore, but I was in the top 5%.

Day 2 and 3 (June 6, 7) - LOTS of Plyo, and Dynamic stretching, and I THOUGHT I was in good shape going into this, I definitely over-estimated myself. Very sore all June 7th and June 8th. Mainly my Glutes.

Our workout went something like this (all PM and times);

June 6th; 5-530, Hardcore Dynamic Stretching. 530-645, Hardcore Plyometrics, lots of Lunges and squat-like movements (15-20 sets).

7-8, On Ice, Lots of Skating.

815-9, Jog, 9min mile pace.

9-930 cool down static stretch.


I went through a gallon and a half of water from 4-11PM that day.

June 7th, almost identical workout except no run, and different workouts in the plyo.

June 8th, Dynamic Stretch, In Gym workout whole body core work.

More pucks on the ice, and just a cooldown.

Today should be much more simple, then a break Friday (I might do yoga on my own, and bike a bit). Note, that everyday I am taking shots in my backyard too, 100-150. Then we have a setup game Saturday and a Lecture on Nutrition, Psycology, and such. Then back to the Plyo on Monday.

I like being sore.

New home, new beginnings...

So June 4th, I (not my family) moved out to Maryland to train the entire summer for the upcoming hockey season.

The move went great, 8 hour drive, then lots of rest June 4th.

June 5th was a great workout day, 10 miles on the bike, then lots of plyo, P90x ab ripper. Then at NH we did even more plyo, testing, and some other fun things.

June 6th was a good day, lots of working out, learning my new billet family's in's and out's. Simple life, its looking like it will be something like this the whole summer long;

Sleep - 1am-9am

Stretching, Fueling up, Shooting, and having fun, maybe do a little work 9-5.

Workout 6-11pm

June 7th, fairly sore, but feeling good about the workouts I did in March-May, otherwise, I would probably be much more sore.

We will see what the future brings....already seeing gains, and ripping it up on the ice.

Crazy tired

Still tired but got a weird story, so ill keep it short.

Jammed hard all day, 10 miles on the bike, shooting on goalies, worked out, got home around 8, showered, and fell asleep.

Woke up at 1AM, was hungry, ate a huge protein shake and some goldfish. HAHA

Gonna through up some more B&A's in the next couple days before I move out to MD for training.

Peace.

Yesterday

I have the burning desire to get better. Some days I don't actually get on the ice I feel like I didn't accomplish anything.

Yesterday I biked about 6-7 miles, hardcore, pushing 30mph the whole time. Plus working with the puck a lot juggling.

Went to the gym and worked Bi's and Forearms, no rest.

Today I have to get started packing for Maryland, not sure if I will be able to hit the ice, or what yet, we will see.

Sick meal, recipe time!

New recipe....sort of.

3x Dannon Greek Vanilla Yogurt

1 Cup of Blueberries

1 Cup of Blackberries

20 Raspberries

.5 Pint of Strawberries

Works out to about 71% Carbs, 2% Fat, 27% Protein. 673cals, 120g carbs, 2g fat, 47g protein. LOTS of vitamins, minerals, REALLY empowering food. 2 hours later you'll feel more pumped than on 2 Scoops of N.O Explode if you eat it on an empty stomach, and its reasonably cheap, at my store it would cost roughly, $5-$7. SICK meal.

Full workup on all the nutrients/macros here.

Turning new pages

So I think I might starting more frequent and in smaller portions.

We'll see how things go. I think it will just be tid bits on how the workouts are going and my thoughts on random things that involve that, and current events in my life.

Well, the last few days have been sick, hockey EVERYDAY, golf, and biking. Feel like the best shape of my life, mad tan, and no worries. I really am starting to enjoy riding my bike anywhere and everywhere, great workout at about 20-30mph, especially early in the AM when no one is around, and the sunrise is gorgeous along with the view. Its like an out of body experience.

Next few days are huge for getting in top shape for maryland, get some tan, and packing up. 10 hour drive, not sure what I will jam to all the way there. Maybe some comedy, maybe some I Am Abomination. Maybe some podcasts. Not sure yet.

FINALLY a update....

So, I stopped doing the video series around April 25th, and stopped blogging around the same time, due to the fact that I felt it was clouding my judgment, and I felt I started working out, just to do the videos and blog, not for the results.

I may start up the blog again (on a regular basis), and I might start the videos up again, but both will be under different terms.

Now, over the past month that I have kept quiet about my situation, I have had some sick gains.

First, I will go over diet, for the weeks of April 26th, and May 3rd, I was planning on a cutting timeframe. Over those 14 days I averaged 3184 Cals, 555.7g Carbs (66.3%), 47.3g Fats/12.9g SatFats (13.5%), and 157g Protein (20.2%). I went from 187 to 179. While adding perhaps 1-2 lbs of muscle, losing 5 lbs fat, and 4 lbs of water. (Basically I know I gained muscle, and lost fat and water (due to being a little more cut).

Second, I will go over diet, for the weeks of May 10th, and 17th. I had a hockey tryout the weekend of the 13-15th, so I knew I had to gain back some water weight, and bump up my carbs and fats slightly. But for the rest of the time I was still in cutting phase. SO the only reason the numbers are elevated is because of the reasons above, and for those 3 days I averaged something like (don't have exact numbers) 4500cals, 700g carbs, 75g fat, and 150g protein. We were doing like 6 hours of working out every day in that timeframe so I needed it, and thus burned it off....but here we go. 3661 Cals, 628g Carbs (66%), 62g Fat/16g SatFat (15%), 168g Protein (18%). Right now I am at about 184lbs so I definitely gained more weight through that time, but I presume it is minimal fat, 1-2 lbs water, and 3-4 lbs muscle.

I have changed up my workouts a little too. For the week of April 26th I did the same old, same old workouts.

1) 3 Sets(ea workout), 6-8 Reps(ea set), 4-6 Workouts/Muscle group, 20-40 secs between sets, 60-90secs in between changing workouts, 2 workouts supersetted at a time.

From the 5th-12th I did nothing but Plyometrics and Cardio ramping up for the Tryouts starting on the 13th. On that note, I made the cut :).

Starting back on the 16th, I didn't play hockey all week, for a small break (haven't had a break in at least 2 months), and due to a concussion, but I gym'd all week, and I mixed it up.

I'm not sure if it has a title, but basically I did;

2) 4 Sets(ea workout), 12-15 Reps, 4-6 Workouts/Muscle group, 0sec rest between sets, 60-90secs in between changing workouts, 2 workouts supersetted at a time.

I actually saw better gains in that week than in the last 3 months. So when I am on my own working out, I will start doing 1 week of each off and on.

Starting June 4th, I will be training for my next hockey season in Maryland. We will be on the ice 5 days a week, and off-ice 5 days a week. I will probably also do my workouts too, depending on my level of tiredness.

Another thing I started doing was riding my ROAD bike a lot of places, instead of driving. For two reasons, first to cut back on gas used, and second to get some more cardio.

Below is my before and after pictures. Nothing too amazing out of these pics, if the picture had 3 images in them, it was March 17, April 20, and May 23, if only two pictures it was just April and May.

Noticeable gains in the entire arm.

Noticeable Fat Loss in Obliques.

Small, some really small changes. Other than tan :)

Lots of improvement in Posterior Shoulder. Noticeable improvements in LowBack, and some smaller ones elsewhere.

Differences in Seratus and Upper Chest, along with 'Lovehandles'.

--

I will keep doing the B&A's but I will probably hold off from releasing any more for at least until August. I just wanted to give you guys an idea on my build.

FUTURE

So after much debate, I am probably going to be going to a new workout routine, and new nutrition plan. First being the Workout, basically I am adding biking 10 miles a day to the routine, plus I will be working out with Network hockey (I will post my workout there on here) all summer, but I will probably continue with my rehab of my shoulder. I will stop the whole lifting routine I am going through now.

The diet is going change as follows. Starting the second week in June (5th), I will be moving into this....workout days, 4000cals, 700g carbs, 70g fat, 225g protein. Rest days/less workout days, 3000cals, 500g carbs, 50g fat, 225g protein.

I will post BA's as they happen. And I might start blogging more often and in smaller portions, or slightly more often and same potions.

Been a while

Soooooo, yeah been a while huh?

Figured I wouldn't be lazy tonight and I'll post.

Rehab is going great, shoulder feels stronger and stronger everyday. Having some shoulder pain RIGHT NOW, but usually the pain is non-existent.

Training is going good, working hard and everything going smoothly. After building for the past 6 weeks, I am now going to change up my routine a little and stop trying to build as much as tone and try and slim down a little for the upcoming tryouts in May. Right now I am 185ish, I want to get down to a 175 with maybe only 2 more pounds of muscle, but about 10-15 pound of fat lost. Its going to be hard, but lots of cardio and lots of plyo is what the doctor ordered.

I can feel myself putting on a lot of muscle and feeling a little heavier in my 40s (dash) and such because of it. Along with being a little tired when I really shouldn't be, and in the tryouts being in tip-top shape is a major plus.

I definitely want to blow the doors off peoples expectations of me next year, and making a NA team is paramount. My family and I need the financial relief too so it is a real necessity instead of a 'want' thing.

I am also dropping my caloric intake way down, and along with everything else. I will be doing something like 3000c, 500gC, 40gF, 150gP for the next 3-4 weeks. Along with twice as much Creatine.

Hopefully I get the results I want.

Along with all this, I have started my own hockey instruction lessons. Its doing good, already have a few students, and shooting on goalies is working out too, making a pretty good income for what I love to do. Over the next few months I think it might take off as long as I am presistant to get myself and service out there. Once I start making a $100-200/day which I will make happen (now I'm only at about $200/week), it will be a lot easier to feed my dream.

Gonna post a few vids later.

Goin hard

So after weeks of preparation, I have finally started my own business. Its pretty simple, I teach kids, adults, and anyone in between how to skate. I started with a few kids and moved right into a few adults. Its going good, getting anywhere from $20/hr, to $50/hr. Loving every minute of what I do.

Working out is going GREAT too. In the gym almost everyday, stickhandling a lot still too. And on the ice almost everyday. GOIN HARD for next season.

Diet is going good also, I'm really starting to pack on the muscle and a couple days ago I did my 1 month picutres, so maybe we can get a good snapshot of my training phases, should be wild to see afterwards.

Latest vids.