Starting Cardio Tomorrow

Assuming I feel better, I am going to start cardio tomorrow on my quest to 195.  I should be there soon, after all this sickness has had me throwing up quite a bit...

Supplement schedule may be switching up soon.  I may bump up Alphaburn to 2 caps per day.  One upon waking with my Slim FX and one around 2pm assuming I dont have a ton of energy.  I am going to experiment with it this week and see how that goes.

As far as my diet goes I havent been eating as much lately because of being sick, but in the upcoming weeks Im going to cut down between 3000 and 4000 calories which is roughly 500-1000 less than I have been taking in.  On top of that the cardio and intense lifting and practices should have me tightening up in no time.

Workout
Back Squat 45x10 135x10 185x10 225x8 245x6
Bench Press 45x10 135x10 185x8 185x8 185x5
Lying Leg Curl 90x12 105x10 110x8
Leg Extension 120x12 135x10 140x10
Kipping Pullups 3x8 BW
Crossover Step ups 2x8 each leg with a 50lb DB
Romanian Deadlifts 3x5 with 185lbs

Practice

Discus today and it was super cold out and VERY windy.  Apparently the temperature was 43 degrees with a 20 degree wind chill so throws werent the best but....
8 power throws
8-12 wheels
8-12 3/4 throws
8 Full Throws

A decent day for how shitty I've been feeling lately...

Cardio in the AM hopefully

Sorry for the lack of update.

I'm not entirely sure how I did at the meet, but it was an underperformance.  Supplement schedule has been the same and Tomorrow there will be a weight update as well as a food schedule and detailed report on the day.  Hopefully my injureies don't bug me too much and everything goes ok.

Ate like a champ

Well my pre meet meal was about 4lbs worth of steak and tons of other stuff. Time to get some shut eye and prepare for the big day tomorrow.
let's go.

Just practice...? Nope got a lift in.

202 lbsThis afternoon

Supplement Schedule was the same as well as the food schedule.  Running out of MSM caps for my joints though which is killing me...

Discus Practice 12 Power Throws
6 Wheel Throws
4 3/4 Throws
25 Full throws

Got a lot accomplished in Disc Practice although I haven't been able to reverse yet.

But no. I'm not done. I decided to lift. Shoulders. Fast and Hard.

Dumbell Front Raise 27.5x10 35.10 35.10 40x10
Machine Shoulder Press 70x10 80x10 80x8 90x10 100x10
Dumbell Lateral Raise 25x10 27.5x10 27.5x10 30x10
1 Arm Incline Rear Delt Flye 15x10 17.5x10 20x10 22.5x10

Felt Good.  Shoulders Actually a little sore. Got a nice tan going now to, all in all, not too bad of a day... Just wish my anxiety would go away.  Will update meet results on this blog or my other.
Bye...

Last weight session before my first outdoor meet

Supplement and food  schedule were about the same.  So no need to discuss that especially when I have homework to do. SO
The workout:
Hang Clean 135x6 135x6 185x3 185x3 185x3
Deadlift/Shrug 135x5/10 225x5/10 275x5/10 315x6/8
Landmine twists with a 25lb plate 4 sets of 10 reps each side
High Body Pulls 4 sets of 14reps
Barbell Press 115x6 115x6 115x6 115x6
Knees to elbows 2 sets of 8 reps
Seated cable row 165x8 165x8 165x8

PRACTICE
5 power throws
15 wheels
8 3/4 throws
10 full throws
I feel like this blog was kinda shitty so hopefully after easter when I'm not so busy ill be able to do better!

Hammer Day

So no lifting or cardio allowed today, just threw hammer.  Unfortunately I have had a lot on my mind so I havent threw very well.
12 Multi Turn throws
16 2 Turns
13 3 turns

Practice went well, just been extremely busy with homework.  Food and supplement schedule kind of followed the same order anyway so nothing special to report from there.
Getting after it again tomorrow.

April 2nd would have been better without classes.

My day in a nutshell went a little something like this
Woke up at 8am 1 Slim FX cap, 1 scoop of DAA
Breakfast 8:30
2 scoops of eggs
Peanut Butter and Jelly sandwhich
12oz skim milk

Class 9-12
12:15 Protein shake
class 1-130
1:50 1 AlphaBurn Cap and 2 MSM Glucosamine caps.

LIFT
Biking and stretches etc
Overhead Squat 75x10 80x10
Back Squat 135x8 185x8 225x5 245x6
Bench Press 135x8 185x8 185x6 205x5
Romanian Deadlift 135x8 155x8 155x8
Kipping Pull Up reps 3 sets of 8 reps with bodyweight
Dumbell Crossover Step up 2x8 each leg with 2 25lb Dumbells
Oblique Crunch 2 sets 50 reps
Ab rollout 2 sets of 5
Weighted side bends with a 39.7lb kettle bell 2 sets of 40
25 hanging knee raises
DONE
PRACTICE discus time
8-12 stand throws
12-16 wheel throws
12 3/4 throws
16 full throws
ALL were no reverse.. damn it hurts my shoulder hip and ankle!

Post workout shake with 2 scoops protein powder 2 tbs of peanut butter 1 scoop creatine and 18oz water.

SUPPER
Mashed Potatoes with Beef and black olives
Turkey Burger
Peanut Butter and Jelly Sandwhich
12oz of milk

Probably up to 3/4 of a gallon of water drank today.  Also May have a shake before bed
Waking up around 8 for cardio tomorrow morning. weighed in at 202 with sweats shoes and a tshirt on today.  Thinking alot could be water weight so far.

TIme to de-stress

My right arm Looks so much bigger in this... stupid camera angle.

April 1st. 1 month 13 days to be great!!

So while bust my ass in the weight room I will also be running a couple new supplements to help me on my fat burning log! :)  I have never been more excited to look better in my life. I honestly cannot wait until I see the before and after pictures!
If youd like to know how I am running the supplements just ask, but I can assure you they are all legal!  Also will start doing more cardio and logging my food intake!  Excited is an understatement, I feel like I'm Tim Tebow saying I'm so excited!
1045 Am 1 Scoop DAA and 1 Slim FX cap
Breakfast
2 Scoops of eggs With Tobasco
1 Peanut Butter and Jelly Sandwhich (wheat bread) with 1 tbs of strawberry jam and 1 1/2 tbs Peanut Butter
1 12oz cup skim milk
Pre Workout 1 alphaburn cap
Workout 2:30
Close Grip Bench Press 45x15 135x12 185x10 205x7 225x4
Dips BWx10 BWx8.5 (couldn't lock out)
Skull Crushers 65x10 70x10 75x10
V-Bar tricep Pushdown 30x12 57.5x12 65x12 72.5x10
Cable Overhead Tricep Extension 5x12 10x10 10x8
Tricep Rope Pushdown 25x15 25x12 30x10
EZ-Bar Curl 65x12 65x12 75x8
Dumbell Curl 35x10 30x9 30x10
1-Arm Cable Preacher Curl 10x10 15x10 15x10
1-Arm Dumbell Preacher Curl 25x10 25x10 25x9
Palm Up Forearm Curl 27x5x12 27.5x12 27.5x12
Arms=Dead felt good to get a decent workout in.  A lot on my mind though

Post Workout Shake
19oz Milk
2 TBS Peanut Butter
1 Scoop Creatine
2 1/2 Scoops protein powder
3 scoops swiss miss hot chocoloate powder (carbs and it tastes good :) )

Dinner
1 turkey burger
1 Scoop Italian Sausage w/ravioli
1 12oz cup of skim milk

overall not a bad day, cant wait for tomorrow!

FBGM!

Relaxing day. Soaked up some high school track at Foley High School over here in MN. Made $35 too! Ate alot.  Tomorrow starts the cut and  flippin the switch to beast mode.

10 AM is TOO FUCKING EARLY

...for practice.  DAMN.  Our first day of shot put outside and it's at 10am.  What. The. Fuck.   On top of that it was humid, which sucked and I didn't have any tape to tape my already messed up wrist.  Twas quite a shitty practice.  Oh well, I was only allowed to throw 3/4 throws and didn't get to take any fulls.  Life goes on.

Practice
5-7 Power Throws
6-10 Wheel Throws
8-12 3/4 Throws

All 3/4 throws were around 44-46ft which I suppose I cant complain about because I had NO wrist flick at all.

Then I got to lift at 11am!! WHAT A JOY!

Light shoulder/Hip/Knee/Leg Warm up
Front Squats 135x8 185x5 225x5 245x5 275x3 275x2
Bench Press 135x8 185x5 205x5 225x3 225x1 225x1 <Yes its weak as fuck. I know.
1 Leg Laying Leg Curl 60x10 65x10 75x10
1 Leg Seated Leg Extension 75x10 80x10 90x10
Rolled out afterwards and got a decent stretch in.  Didn't have time to do much more because I had a math test to get to.

Starting my cut sunday!!! PUMPED

JUST DISCUS TODAY

Well I decided since Im technically bulking until April 1st, I wont keep posting my diet, but when i start cutting I will definitely start posting my diet, caloric intake and daily calories burnt.  Obviously along with the practice/lifting/ any extra excercises I do.

NO LIFTING TODAY JUST DISC PRACTICE

It was a short practice, a lot of technical stuff and no full throws
8-12 Power Throws
12-16 Wheel Throws

Shoulder is DEFINITELY FEELING SORE. Gonna be hitting up the MSM and Glucosamine pills soon along with some Bio-Freeze to recover.  Tomorrow should be quite a fun day lifting, and if it doesn't rain I have a 10am practice!!

Expect a pic for sure the 1st day of April and definitely one a week after! (not an april fools joke)

Gonna be doin Wor(C)k from now on.

LIFT AND PRACTICE

The Workout
Light Stretching for shoulders traps and hips
High Shrug Pull 130x6 130x6

Hang Clean 185x3 205x3 225x3 (with straps) But a PR

Deadlift 225x5 335x5 405x1

Landmine twists 45x10 reps 4 times

High bar body pull 4 sets of 12 reps

Barbell push press 4 sets 6 reps by 145lbs

Low cable Row 165x6 165x6 165x6 165x6

Practice

Hammer Throw
Alot of Drill work, didn't count throws. Everything went better than expected.

Chill Day

NO LIFT
JUST PRACTICE

Discus
4-6 Power Throws
8-12 Wheel Throws
4-6 3/4 Throws
6-8 Full Throws

Hip hurt so I took it really easy. Just not a good day.

I ate alot too

FOUND OUT I AM 5'11" 3/4 202lbs 14.07% Bodyfat caliper tested 14.87% Underwater tested.  Actually very happy about that.

See ya.

Back to Lifting

Ate too much to keep track of today so I'll just post the workout.  It was finally good to be able to eat normal again...

Light Shoulder and Hip stretching series.

Back Squat
135x5
225x5
295x5
315x4
345x1/3 << knees started to hurt so i figured id drop it
225x3 slow and deep

Bench Press
135x8
185x5
205x5
225x2+3 helping reps <sore from yesterday and havent been lifting much lately...

Straight Leg Deadlift
205x5
205x5
205x5

Practice
6 Power Throws
6 Wheel Throws
4-6 3/4 Throws
7-8 Full Throws all around 46-48ft very slow technical throws

Ab workout
50 legs up Crunches
50 oblique crunches each way
10 ab rollouts
Some neck stretching then I was outta the weight room

Tomorrow I get weighed and get a BF% caliper tested, a picture ACTUALLY may be posted.

Peace

Actually Got a Decent Workout Today

ACTUALLY lifted today.  Definitely need to get my Ass in gear.  Starting April 1st I will be cutting a bit, trying to get down to a solid 200/195 for summer. Arm Day

Workout
Light stretch for a warm up Dead Hangs and Shoulder Rehab Stuff
Close Grip Bench Press
45 (bar)x15
135x12
185x10
185x10
205x6
225x1 (very slow negative portion then explode up)
135x8
155x4
These felt good.  Not as strong as I'd like but I'm not in the best shape right now so I'll get there.
Skullcrushers (idk how much the E-Z bar weighs so im going to assume 15 when i write the #'s)
65x10
65x10 (wide grip)
75x10
Tricep Press down
57.5x12
65x10
72.5x8
1-Arm overhead cable extension (no attatchments, just grabbed cable)
10x8
10x8
10x7
 Rope Pressdown
35x15
35x15
20x12 (VERY SLOW)
TRICEPS BURNT OUT
Biceps
Ez bar curl Wide Grip
65x10
65x10
65x10
Cable Preacher Curl
10x12
15x10
20x8
Staanding Dumbell Alternate Curl
30x10
30x8
30x8
Dumbell Preacher curl
25x10
25x10
25x8

21's (Curls)
35x7x7x7
35x7x7x7
^^Did those SUPER slow
Forearms
Seated Dumbell Forearm curl (palms up)
22.5x10
22.5x10

80lb Dumbell holds
2 sets of 15 seconds

Abs
Laying leg lift
1x25
Roman Chair
1x20
Decline Russian Twists with a 25lb plate

Biked 1.15miles in just over 6 minutes for a cool down

Will post meals later on, picture tonight as well.

OFF DAY

Played alot of basketball and did various other activites.  Had to work a track meet as well as sit in a track lock in.

Meals werent anything special, I just ate to recover.

Need to Sleep So Let's Get Right Down To It

The Workout
Light Shoulder/Hip Workout to start.
Front Squat, 45x5 135x5 185x5 225x5 275x2+1 185x3 (close stance)
Lying Leg Curl 90 105 110
SUPERSET WITH
Leg Extension 105 120 125
Kipping chin ups 5 underhand grip 5 neutral grip 5 overhand grip
Kettlebel swings 2x20 with an 18kg kettlebell

I dont remember what I ate today but the night just went to hell so I have more things to worry about.
Have to work a high school track meet tomorrow.  Probably won't be easy.  Oh well.

Relaxed Day

I feel like I got absolutely nothing accomplished today.  Let's just pretend it was my rest relax and recover day.  No lifting, A short, very short practice, and all I really did was end up playin basketball.

Practice-------------------------------------------------

Shot Put
6 Power Throws
6 Wheel Throws
4-6 3/4 Throws

Then Basketball??? Whatever I suppose.

The Diet

Breakfast 10:00am
2 1/2 Scoops of Whey in 18oz water.

Lunch 1:00pm
1 Footlong Black Forest Ham from Subway with tomatos black olives spinach, ya know everything.

Dinner 5:00pm
2 Turkey Burgers
1 12oz cup of skim milk
1 12oz cup of chocolate milk
1 peanut butter sandwhich on whole wheat

Late Night Snack ~10:00pm

1 1/2 scoops of whey with 12oz water

Hopefully going to get a good lift tomorrow.

Finding that INNER strength

Well wouldn't you know I actually felt pretty good in the weight room today.  Better that the average tired sore crappy I've been feeling lately.  Decided that from now on I only want to surround myself with the positive things in life.  I WILL NOT allow things that have made my life shitty or have affected my past affect me now.  Cannot wait until next Tuesday.  I am getting an underwater weigh in as well as my body fat tested.  Excited to see where I am starting at in this upcoming journey!

The workout---------------->

Light Shoulder/Trap/Leg stretch to get loose and such.
Hang Clean with High Shrug 135x6 135x6
Hang Clean 195x3 205x3 215x3 <<<< EASY!! PUMPED!!! Finally moving some F*cking weight
Deadlift 135x5 225x5 315x5 405x4 1/2/w straps (back started to pull) 315x4 (cooldown)  Not to happy with these but trying to make sure my back stays healthy
This was followed by a circuit done 4 TIMES with about 3 minutes inbetween one set. Damn us throwers need better conditioning.  The circuit is as followed.
Landmine Twists w/35lb plate 10 reps
High Barbell Body pull 10 reps
Over Head Barbell Push Press 140x6
Kettle Bell curl to Overhead press 22 lbs x8 reps
Low Cable Row 150x6 165x6 150x6 150x6
Also did abother ab excercise twice within this circuit as well
Rolled out on some foam afterward to loosen up the legs and back a bit.

Now on to Practice... HAMMER TIME
6 Multi Turn throws
6 1 Turn throws
12 2 turn throws

SOOOOO TIRED AFTER PRACTICE.  Whatevs I'm not a bitch i can keep goin.

MEALS
Breakfast 8:15am
1 12oz cup of skim milk
1 Scoop of eggs
1 english muffin
2 tbs of peanut butter and jelly

Lunch/Pre Workout 1:30pm
2 Cups of Pineapple
4 Tbs peanut butter
3 Tbs Jelly

Postworkout 5:00pm
Protein shake with
16oz Water
2 Scoops Protein Powder
1/2 cup of oats
1 Tbs Peanut Butter

Dinner 6:00pm
1 Turkey Burger
1 Glass Chocolate Milk

Wasnt hungry Idk Why
I may have a shake before bed, probably will, yup making it right now.

So tired, stressed, and somedays I feel like just dropping.  But I WILL SUCCEED and cannot wait to change my body. A picture will be posted tomorrow

-See Ya

DAY 2

OK-
So let me start off by saying i definitely need to get my ass in gear and my priorities straight.  I need to get rid of the things in my life that are holding me back and not hold on to them anymore.  Yea sounds rough but it is seriously the ONLY WAY I can focus on the things that are most important to me.  Well, I didn't lift today just had practice.  The Event; Shot Put.

Practice
~15 Power Throws
10-12 Wheels
4-6 3/4 Throws
5-7 Full Throws

Mainly just getting back into the swing of things after not throwing Shot for about 3 weeks or so.  Not to impressed with the distances but oh well. I'm sore, tired, and didn't have any chalk sooooo the shot tore the shit out of my neck.

Meals
Breakfast 9:30am
1 Bagel with 2tbs of Blueberry Cream Cheese and 2 Tbs Peanut butter
1 Scoop of Cafteria Eggs
1/2 cup of strawberry yogurt with granola
2 Slices of Ham
1 12oz cup of milk
Lunch 2:00pm
1/2 cup of pineapple with juice
1 peanut butter and black cherry jelly sandwhich

Supper 6:00pm
1 1/2 Turkey Burgers
2 Meat rolls from the cafeteria
1 piece of flatbread

Late Snack 11:00pm
1/4 cup of Pineapple

Hoping to get back in the weight room tomorrow and kill it.

DAY1

Let's start this blog off right.  I'm sick and tired of feeling sick and tired.  I want a better body.  I want to be a better athlete.  I want to walk in a room and have people say "Holy Shit".  If they stare let em' stare.  I want to turn heads. and Its going to happen.

Breakfast: 8:20AM
3 Whole Eggs
1 English muffin
2 Tbs of Peanut Butter
1Tbs Jelly
1 12oz glass of skim milk

Lunch 11:00am
Subway Footlong Ham Sub with spinach,tomato,black olives, lettuce, american cheese, and honey mustard. 1 small can of sparkling cranberry juice

Postworkout Shake 4:00pm
18oz Water
2 Tbs Peanut Butter
1 tsp coffee
2 Scoops Whey Protein
1/2 Cups of Oats

Dinner 6:00pm
2 Lean turkey Burgers
1 English Muffin
1 Tbs Peanut Butter
1 Tbs Jelly
1 12oz cup of skim milk
1 12oz cup of powerade

Workout
Light warm up with light weight for shoulders, legs, back etc.
Back Squats 135x5 225x5 270x5 315x3 225x3 < Shitty. Not satisfied.
Bench Press 135x5 185x5 200x5 225x2 < Shitty. But sore from this weekends workout.
Incline Dumbell Press 60x8 60x8 60x8
Romanian Deadlift 135x8 185x8 185x8
Crossover Step ups with 2 45lb Dumbells. 2x8 each leg.
Kipping Pull Up's BWx7 BWx4
300+ misclaneous reps for abs.  
A light stretch to finish.

Overall not happy with the workout and debating whether or not to go workout tomorrow or take the day off and just practice. We will see. 

Picture as of this sunday.