Brain Weiss's Healthy Body Challenge journal sponsored by Healthy Bodies Fitness. 

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Brian   formidable_oniwolf@yahoo.com
 
This was my Macro for yesterday the 7th C= 204 P= 189.2 F= 28. As for today the 8th I did my chest and triceps. Bench Press 185 lbs 8x, 225 lbs 6x, 255 lbs 1x, 265 lbs 1x, just wasnt fealing it today so went back to 250 lbs and did doubles for 3 sets and 1 more for a single. Incline dumbells 80 lbs 7x, 85 lbs 5x, 90 lbs 5x. Did something new for Triceps today and wow talk about fealing the burn >.> Time Under Tention Tricep pull downs, 30 lbs for 1 minute, 60 lbs for one minute, 62.5 lbs for about 1 minute 50 lbs for about 1 minute. Basicaly 4-5 sec up and down there awesome and it was something I learnd at the 3DMJ mini camp over the weekend also did some over head squats with the broom stick to just strech out those hip flexors. Was tired and for got to do shoulders today so ill do them when I do legs in a couple days. C= 176 P= 208.5 F= 24.7
Mar 09, 2010 12:22 AM
Cindy  
 
Aw, yer mom is so sweet, what great support. I too would like to add how great the 3D M J was for us all. You're right about learning so much about the nutrition! It was awesome working out with everyone and egging each other on. That is the way it should be. The guys were very good at pushing us and coming up with great ways to torture us...gotta love 'em. THANK YOU GUYS!
Mar 07, 2010 11:37 PM
Brian   formidable_oniwolf@yahoo.com
 
Alright!!! I want to first say Thanks to The guys at 3DMuscleJourny, Jeff, Eric, Alberto and that blasted Brad Loomis guy :D. Todays mini camp with 3DMuscleJourny was AWESOME!!, that was some of the most fun I have had in... well a long while :). I learnd a lot of new things not only about lifting the weights properly and different work outs but proly most importantly nutrition!! So Cheers to you all at 3DMuscleJourny!!! and everyone that participated today. I for got to add in my back work out for thursday the 3rd and well I cant find the papper I wrote it on so ahh that one and the macros is to be concluded at another time lol, and Brad those Turkish Get Ups!! dams those things they realy show just how bad my conditioning realy is lol Only able to put up 225 after that for bench thats just embarrasing lol. Oh and good luck at your compitition Luis!!
Mar 06, 2010 11:20 PM
Brad  
 
I had fun teaching you the Turkish GET UP tonight Brian. Your arms and delts are really leaning up. I could see them firing and going nuts as you were trying to stabilize that kettlbell over your head. Keep it up bro.
Mar 03, 2010 12:30 AM
Brian   formidable_oniwolf@yahoo.com
 
Hmm how to put this.... Turkish gainers are the E- VILLL of all the kettle bell stuff I have done so far lol, they realy zap it outa ya but dam they are fun :D I tried to do chest and tri's work out after the kettle bell class but dam I couldnt realy do much >.>. Bench Press:185 lbs 7x 225 lbs 3 sets of 3x I literaly could barely do them lol. Incline Dumbells 55 lbs 7x 60 lbs 7x, 75 lbs 6x. Tricep Dumbell extentions 55 lbs 10x, 65 lbs 10x, 90 lbs 3x, did a couple military press sets and UPright row sets for shoulders then finnished off with some ab's, also did 25 min of cardio in the morn n. F= 57.6 C= 239.5 P= 249.5. My fat intake is alil high couldnt resist the Pork today :D
Mar 02, 2010 11:37 PM
Brian   formidable_oniwolf@yahoo.com
 
Thanks mah, and you used my e-mail adress instead of yours lol. Started today off with some kettle bell and eliptical stuff in the morn n then did the Strength class Leg work out later which was cool, did Front Squats which I have never done be for. Warm up with some regular body wait squats and light weight dumbell stuff then went on to do the actual Front Squats: 89 lbs 10x, 135 lbs 2x, 165 lbs 4x, 205 lbs 3x, 225 lbs 2x, 235 lbs 3x, Back Squats: 135 lbs 6x, 245 lbs 3x, 295 lbs 2 sets of 2x. was a good work out I must say. C= 215.5 P= 179 F= 51.5
Mar 02, 2010 02:08 AM
Mom   formidable_oniwolf@yahoo.com
  http://Brian Weiss
Brian, I have watched you from the very beginning of your work outs. I was'nt sure if you would stick with it. But you have proved me wrong and I have seen you transform your body to a all new Brian. I think you have done a excellent job and you look great. But there's one thing I miss and thats my teddy bear. Keep up the hard work. I am very proud of you. Love, Mom
Mar 01, 2010 09:44 PM
Brian   formidable_oniwolf@yahoo.com
 
I took these last couple days to relaxe and just kick back, I refuled yesterday with C= 336.3 P=197.7 F=52.6 and todays are well i didnt write it down but my intake dont change to much so its proly around any other typical day :D lol, Oh and I see where doing legs this week for strength training class hmm now would be a good time for the flew to strike me down LOL :D
Mar 01, 2010 12:50 AM
Brian   formidable_oniwolf@yahoo.com
 
Ahh I did miss that, thanks for adding that in for me Brad. Today was Bench Press Strength traing class, and it was good one. Warm ups on the Machine press dont remember how many reps forgot to write it down but we did like 2 or 3 warm up sets on it then moved over to Barbell Bench press 135 lbs 10x, 225 6x, Sets: 270 lbs 3 sets of 2x each i just couldnt pull of the 3rd rep in any of those sets ><. Floor Press: 70 lbs did 3 sets but for got how many reps, once again forgot to write it down. Incline Dumbell press: 85 lbs 5x, 85 lbs 3x. chest was done :D Tricep cable pull downs: 40 lbs 13x, 90 lbs 8x, 95 lbs 5x, 100 lbs 2x Burn out set 50 lbs 12x. Did some ab's to and called it a day. Intake: C= 240.4 P= 204.3 F= 44.1.
Feb 26, 2010 12:59 AM
Brad  
 
You forgot the back off set of squats with 225lbs x 6 after that last set with 315 Brian. Good job today and have fun walking manana. I like the macros and the refeed. Go about 3 days like today and then get another refeed day.
Feb 25, 2010 12:17 AM
Brian   formidable_oniwolf@yahoo.com
 
Today was leg day and dams did I make it a good one. Started off with a 10 min warm up in the cardio room then went on to Squats: 185 lbs 10x, 225 lbs 6x, 275 lbs 3x, 313 lbs 2x, 2x, 1x, Hack Squats: 150 lbs 10x, 195 lbs 8x, 240 lbs 5x 285 lbs 2x and after that my hip flexors were screaming lol so I called it a day. C=214.9 P=187.3 F=45.7
Feb 24, 2010 09:41 PM
Brian   formidable_oniwolf@yahoo.com
 
Well the Strength and Conditioning class was called off tonight do to lack of people ; ; but Brad did show me some of the polymetrics,(Thanks Brad) I think it was called that, we were gona do and that stuff there is prety tuff. I am going to try and work that into my morn n cardio. Alas I didnt want to not do anything so, I decided to do back and biceps . Dead Lifts 185 lbs 7x, 225 lbs 8x, 275 lbs 6x, 315 lbs 3x, and 1x... Cable Rows 140lbs 12x, 180 lbs 10x, 200 lbs 6x, 212.5 lbs 6x... Cable row pull downs 110 lbs 10x, 150 lbs 8x, 165 lbs 6x, 170 lbs 5x... Kettle Bell Biciep Curls 18 lbs R 12x,L 12x, 26 lbs R 6x L 6x, 35 lbs R 7x L 5x, 44 lbs R 2x, L 2x... Burn out 18 lbs R 13x L 13x... C=347 P=162 F=42.9
Feb 24, 2010 01:20 AM
Brian   formidable_oniwolf@yahoo.com
 
Ill try and keep up the intake to were it needs to be but im still getting used to the new way of eating. Today I did about 30 min of cardio in the morn n, and then went back and did kettle bell class which you all no is painfully fun lol, C=204 P=190.8 F=31.4
Feb 23, 2010 01:33 AM
Brad  
 
Workouts are looking good Brian, but don't go too low on those macros. That is a little too low a fat intake and I'd keep them carbs up over 200g. Your a big dude and I bet you're tired cause you are not getting enough...........Otherwise keep it up bro.
Feb 22, 2010 11:51 PM
Brian   formidable_oniwolf@yahoo.com
 
this is for the 18th, We did the Strength and Conditioning class today, all i can say is OUCH!!! that was a hard and sore week for me i must say, but I guess im just a gluten for punishment cause im looking forward to next weeks work outs already :D C=182.4 P=162.2 F=23.9
Feb 19, 2010 03:57 PM
Brian  
 
for got to add daily intake for the 17th C=182.4 P= 160.2 F= 23.9
Feb 19, 2010 03:48 PM
Brian   formidable_oniwolf@yahoo.com
 
this post is for the 17th, Kettle Bell class was was painfully fun and i was realy sore from the day before. After kettle Bell class I went on to do back, but didnt do a whole lot being i was burnt out. Dead Lifts 185 lbs 6x, 225 lbs 7x, 275 lbs 2 sets of 3x. Cable Rows 160 lbs 10x, 170 lbs 10x 170 lbs 7x. Kettle Bell Bicep Curls 18 lbs 10x 26 lbs 10x 35 lbs 7x.
Feb 19, 2010 03:46 PM
Brian   formidable_oniwolf@yahoo.com
 
Dam Brad, I just now read your post of the fantasy camp, I no you talked about it but holy shit, that must of realy been fun :D
Feb 17, 2010 01:39 AM
Brian   formidable_oniwolf@yahoo.com
 
Thanks Brad, even no you told me many times over about the intake, I still thought I was doing good till I actualy saw my intake, just like they say, you wont learn till you see for your self or something like that :D, after that I had to get rid of alot of my regular foods I ate like my pork products ; ; back to chicken and every so often steak I go lol but ima miss my bacon in the morn n :D.Today was leg day >< ohhh how i dread these days lol, I started off with Squats: Warm Ups 135 lbs 12x, 185 lbs 8x, 225 lbs 8x, 275 lbs 6x Sets: 285 lbs 2sets of 2x,and 285 lbs 1x... Hack Squats which I like better: Warm ups 105 lbs 10x, 175 lbs 10x, 220 lbs 7x, 265 lbs 7x Sets 310 lbs 3x, 310 lbs 2x. I was lil wah-ba-ly walking after the work out which is always a good thing :D even no I Hate it lol, but the best thing is, the painfully fun kettle bells are tommorow :) along side my back work out, so... sore legs + dead lifts + kettles bells can some one call me a doctor please LOL :D. Intake today was C=266.9 P=185.5 F=37.6
Feb 17, 2010 12:09 AM
Brad (your nemisis)  
 
Brain your nutrition is spot on for getting all shredded while at the same time not loosing any muscle mass. Try to keep consistent with those macros and then every 3 or 4 days give yourself a high day of about 275g of carbs and that should keep the energy on an even keel. Keep it up brother, you are doing fantastic.
Feb 16, 2010 06:51 PM
Brian   formidable_oniwolf@yahoo.com
 
DOH!!! I forgot to add in my 20 min cardio on the eliptical and 10 or so min playing with the kettlebells :D
Feb 16, 2010 01:40 AM
Brian   formidable_oniwolf@yahoo.com
 
Befor I type my normal work out routine spread, I would like to say that the class's Brad has prepared for the HBC have realy help me out along side talking With Brad about various work outs and nutrition stuff which has help keep me motivated, so...thanks Brad... but your still my enemy or nemesis MUAHAHAHA LOL :). Bench Press warm ups 135 lbs 10x, 225 lbs 6x... Sets 270 lbs 1x and 3 sets 270 lbs 2x... Floor dumbbell Bench press 70 lbs 9x, 70 lbs 7x.. Incline Dumbbell press 90 lbs 3x, 80 lbs 7x, 80 lbs 5x... shoulder upright row 55 lbs 7x, 60 lbs 6x 65 lbs 7x. Tricep over head extentions warm up 55 lbs 15x, sets 85 lbs 7x 85 lbs 8x 90 lbs 3x, also did some ab's. total intake for food today was P=223.9 C=201 F=46.7
Feb 16, 2010 12:56 AM
Brian   formidable_oniwolf@yahoo.com
 
Well todays Bench Press Strength trainning class was awesome, Grats to Jonnie and Sue they both got new PR's aswell as I did :). Warm ups... 155 lbs 10x, 225 lbs 6x Sets 255 lbs 3x, 275 1x ,( 285 lbs 1x :) , 290 lbs 3/4 of the way >< it barely eluded me lol ill get it next time :D and burn out set 225 lbs 8x. Incline dumbbell press 85 lbs 3x 2sets. Military press 125 lbs 10x 175 lbs 3x i kinda just jumpd into the military press today so was just testing it out you can say. Tricep downward cable extentions Warm ups 35 lbs 15x, 80 lbs 7x Sets 85 lbs 5x, 90 lbs 4x, 95 lbs 3x and burn out set 55 lbs 14x, also did some stomache so all and all it was a good work out. Oh and thanks Brad for the template if I did this right my intake today was C=182.5 P=179.3 F=51.1 give or take alil. Well ima take the next few days to rest, cause come next week im going back to working out harder like i was doing.
Feb 11, 2010 10:37 PM
Brad  
 
Gosh it was fun training you two days in a row Brian. Really enjoyed it, but probably not as much as you!! If you are familiar with Miscrosoft Excel I would be happy to provide a spreadsheet for you that adds up your macros, IE Protien, Carbs and Fats. It's super easy to use as you just punch in as you go, or at the end of the day. Rest up, tomorrow is Press day!
Feb 10, 2010 04:47 PM
Cindy  
 
Brian did Brad give you the exel spreadsheet that can help you add up all your intake? If not you might ask him for it.
Feb 10, 2010 02:37 PM

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