Sunday, March 7, 2010

Going Paleo

Hey there, fellow readers.

I know its been a long time (over a month) since I've written, but I thought it would be important to catch everyone up on a few things.

March 1st came and went, and I wasn't quite to my goal of 8% body fat. It became too challenging to watch my diet during the later stages of my run in THE MIKADO, and I sort of stopped keeping up with everything.

My pursuit of fitness never wavered, though. After reading THE PALEO DIET and going through Mark's Daily Apple, I've decided to switch over to a paleolithic diet. This consists of all the lean protein, vegetables, fruits and healthy fats I care to eat throughout the day, and cutting out grains and dairy. The key here is that I can eat ALL THE FRUIT I WANT. (I developed a passion for oranges and berries over the last few weeks.)

More posts to come. And I'll try to keep it from being the "Today I had a pear and lifted 50 lbs." variety.

Friday, January 15, 2010


Week two of trying to actually trying to gain weight started yesterday. I shouldn't be seeing results until next week, so for now I'm just trusting a wing and a prayer(?).


Bench Press: 5x4 120lbs. (Dwayne 'The Rock' Johnson was benching 135 when he was 13.)

Pull Up: 1x4 25lbs.
3x3 35lbs.

Step Up: 3x10 42.5lbs

Dips: 3x8

Today's Weight: 160.9 lbs.

Wednesday, January 13, 2010




Dumbbell Bench Press: 1x20 30lbs.
1x16 32.5
1x12 32.5

Bar Squats: 2x12 45lbs.

Band Assisted Chinup: 3x10

Ab Horse: 2x12

Monday, January 11, 2010


This is for 1/11/10


Warm Up: Jump Rope

Agility Ladder High Kicks w/ 10lb. ball
20 Wall Balls
Reverse Bear Crawl


Farmers Carry: 3x2 min. 24kg Kettlebell

1 Arm Kettlebell Snatch 3x10 16Kg


This is for 1/10/10


Dip: 4x4-6 25lbs.

Deadlift: 4x10 115lbs.

Pull Up: 2x8, 1x5 +10lbs.

Crazy Ab Pull Up Thing: 2x10, 1x10 +10lbs.

Overhead Press: 2x10, 1x8, 1x6 55lbs.

Saturday, January 9, 2010



75 yrd. Sprints w/ 30 sec. rest

7 reps


Trainer/Friend Mike Rapoza came up with an idea for my strength training days; featuring a heavy load/minimal (3-4) rep on the first day, medium load/medium (8-10)rep on the second day, and a lighter weight/high (20ish) rep routine on the third day. I'll be peppering the time in between strength training with the same conditioning stuff I've been doing, and hope to start sprinting here in the next few days.

Doing the sprinting is as hard to do as the lifting used to be. Very hard to motivate myself for those.

That being said, I ran out of time today, so legs were neglected.

Bench Press: 4x4 115lbs.

Pull Ups: 4x4 BW+ 25lb. plate.

Thursday, January 7, 2010


This is for 1/6/10

Started doing some modified CrossFit exercises today.

For time:

4 Sets of-

50 Wallball throws- 12lb. ball

15 Pull Ups


Tuesday, January 5, 2010


Hit a rut today. It's been 6-7 months now and all I've done is lose weight and put on very little muscle. I'm having a hard time being motivated to go in the gym and work. I need a detailed workout plan or something. That being said, here's the list for today's workout.

Squats: 4x10 85 lbs.

Dips: 4x8

Pullups: 25 reps

Dumbbell Bench Press: 3x8 40lbs.

Sunday, January 3, 2010



Pullups: 4x7
BW Squats: 2x15

Single Leg Raise: 3x10 each leg. 30lbs.
Pushup 3x12

High Pull: 1x10 70lbs.
2x8 80lbs.

Military Press: 3x7 55lbs.

Hanging Knee-to-Elbow: 2x12

Friday, January 1, 2010

A New Day

It's the first day of the year, which means I have 8 weeks to get to 8% BFI. That's .75%ish a week. Today's a gimme in terms of diet, which I plan on cheating using some baked Brie, a bottle of Jameson, and this:

I guess I should finally get around to giving you an idea of what I look like. Here's my first topless photo for you guys.

This is me 'round 162.5 lbs. Hope to get back to at least 170 in muscle in two months!