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.

Tiring, but GREAT weekend

When I say tiring, I mean exhausted. Some people think that after a hard day of work they are tired. But in reality its comes down to their intake and expenditures. For example, if you intake nothing but coffee, chips, pizza, and microwaved meals and alcohol (the typical workaholic menu), you will probably feel exhausted after a regular day of work. But lets say on the other end of the spectrum, you eat nearly perfectly. For example, all the food you eat comes fresh, and not preserved at all (yes expensive and time consuming, but VERY healthy). You eat just enough to get you by without over-indulging, or under-eating. Just enough carbs to replenish your glycogen levels, some healthy fats that your body needs to function. And just enough protein to repair and rebuild all the tissue in your body. And lets not forget lots of water, and plenty of REM sleep (deep sleep).

Now lets look back...are you exhausted because of the amount of energy you expelled? Or are you tired due to a lack of actual energy being ingested? 99.9% of the population either gets too much energy (and not enough exercise) causing weight gain, or not enough energy (and too much exercise), causing injuries or something of the sort.

Saturday and Sunday, I can tell you I didn't meet my recommended nutritional needs, causing massive amounts of tiredness, and stomach aches. Thus my output level of success in what I was doing dropped dramatically.

So next time you blame your tiredness on the amount of work/energy being expelled (used), just think back....did you get enough sleep in the last couple weeks? Did you get proper nutrition leading up to that point, and during that day? Did you get enough water? Did you have the proper mindset going into the point that begun feeling tired?

Here's a couple vids since I last posted.

Busy, busy, busy!

Sorry for not posting in a couple days, it has been a fast couple days, and this weekend doesn't look any slower. After playing hockey everyday for anywhere from an hour to maybe even 4 hours, you tend to not want to do anything but sleep. Not me, working out too, yoga, and even did some Ab Ripper 2 nights ago. AWESOME. I am feeling sore, but great. I feel lighter and stronger than ever.

I'll post a couple videos tomorrow, and maybe one tonight on my highly touted leg workout. Diet is going good, trying to limit my fat intake as much as possible, maximizing carbs, and getting just enough protein, making sure to not over-do it.

But today, Saturday, and Sunday won't give me much more rest either. Going to be on the ice for a solid couple hours today, along with working legs hard. Then tomorrow, I should be on the ice for close to 8 hours doing a goalie clinic. Gonna need to pack on the carbs the next 72 hours. And Sunday, I should be on the ice for another 3 hours. LOL, gonna crash hard after that!

Also, I am going to take my monthly pics probably Sunday night, and then again a month from that, and 3 weeks after that, to show my transformation over this spring training period.

Should be epic. I'll post a few vids over the next 24 hours.

Thanks for stopping by.

Hardcore day in the gym, tomorrow lots of skating

So, today was pretty laid back. Had a great diet, around 4K cals, 700g carbs, 180g protein, 55g fat, lots of nutrients. Went to the gym, lifted hard, doing lots of pyramids, bi's and forearms, really gonna probably be sore tomorrow.

Going to do P90x ab ripper tomorrow, along with probably track, and 2 hours on ice.

Nothing else to report on my end. Can't wait for playoffs to start on Wednesday.

And, I think I might start taping when I go to lift, maybe, maybe not, but I would like to show everyone how hard I go in the gym, and to doc what I do.

We'll see, shout out to this new guy I met on the Tube.

Sub him up.