Brad does on line training with clients all over California. He also has clients in New York, Virginia and Indiana. If you want fast results with the incentive of a encouraging coach, purchase online training in the services section of our catalog.
Monday - 8/25/08 A.M. Training Pre workout Nutrition - 4:30am 1/2 cup oatmeal, 14 almonds, 1 cup black coffee
Workout - Legs 6:00am
Front Barbell Squats - 2 sets 185lbs x 8 reps Regular Barbell Squats - 2 sets 250lbs x 8 reps Walking barbell lunges - 95lbs 1 x 8, 1 x 10 Dumbbell Stiff Leg Dead lift - 3 sets 90lbs x 10 reps Post Workout Nutrition - 7:15am 1/2 cup Cottage Cheese, 2 scoops Muscle XGF, 1g Beta Alanine
P.M.Training Pre workout Nutrition - 4:30pm MetRx shake 14 whole almonds Pre workout Supplements - 2 Myo D, 1 CLA, 1 Beta X, 5g Creatine, 5g GL3, 2 DX Workout - (400) 2 hand Kettlebell swings, (75) Snatches Swings: 44lbs x 25 reps, 52lbs x 25 reps, 62lbs x 50 reps, 70lbs x 50 reps (2 35lb bells), 72lbs x 50 reps, 62lbs x 50 reps, 52lbs x 50 reps, 52lbs x 50 reps (2 26lb bells) Snatches: 35lbs x 50 reps (25 each arm), 44lbs x 20 reps (10 each arm), 52lbs x 14 reps (7 each arm) Macros: Protein: 355grams Carbs: 158.5grams Fats: 69grams Fiber: 49grams Calories:2686 Not a bad day considering I ran a 5k yesterday and did about 4 small kettlebell demonstrations. Of course I had more than my fair share of carbs so I should be good and full of glycogen. The only thing I did not get in today was my Monday evening step aerobics class. No one showed. I left this mornings leg workout a little wanting, so I think I will add some leg presses next week to the routine. I would have this morning, but my 7am client showed up and at $100 an hour, I want to be sure and start on time!!! THANK YOU GOOD LORD for the income today. Two back to back inititial setups and 5 hour long sessions will help to pay the bills!!! Tuesday - 8/26/08 A.M. Training Pre workout Nutrition - 4:30am 1/2 cup oatmeal, 1 Tablspn all natural Peanut Butter, 1 cup coffee w creamer Pre workout supplements - 3 DX, 1g GABA Workout - Arms 6:00am 2 scoops VP2 and 6 BCAA 4500 during workout Barbell Curls - 95# 3 x 12reps Barbell Preacher Curls - 67# 2 x12reps, 1 x14reps Seated Overhead Tricep Ext with DB - 70# x 15, 75# x 10, 75# x 11 reps Lying Tricep Ext with Tricep Bar - 85# x 6.5 reps, 85# x 5.5 reps (Superset with Cable Ext 100# x 6 reps) Post Workout Nutrition - 7:30am 1/2 cup Cottage Cheese, 2 scoops Muscle XGF Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500, 1g Beta Alanine P.M.Training Pre workout Nutrition - Oatmeal/eggwhite pancakes with 2 tablspns All Natural Peanut Butter Pre workout Supplements - 2 Myo D, 1 CLA, 1 Beta X, 5g Creatine, 5g GL3, 2 DX Workout - 250 Cleans after a quick bike ride to the gym 1 arm cleans - 26lbs x20, 35lbs x30, 44lbs x40, 52lbs x 40, 62lbs x20, 72lbs x20 2 arm cleans (double bell) - 44lbs x20, 35lbs x20 Alternating 2 arm cleans - 26lbs x 40 Macros: Protein: 355grams Carbs: 158.5grams Fats: 72grams Fiber: 49grams Calories:2716 I did not want to walk away from this monrings arm workout wanting a little more like I did with yesterdays leg workout. That is why I did the super set right at the end, that really finished me off. As always my right elbow is really sore. It seems it does not matter, light, heavy, low reps, high reps, it aggrevates my elbow. Sometimes it ti sht right, as it is now, sometimes it is the left. My fat grams, and there for my calories, where just a smidge higher than yesterday due to the coffee creamer I had in my monring coffee. The clean practice that I had this evening was a butt kicker. As soon as I got off the bike, I grabbed the 12kg bells and started warming up doing cleans. Then I just kept doing sets as I unlocked the gym. The workout took me about a half hour and when I was done I was dripping with sweat and starving. Good thing I brought my cottagecheese/greek yogurt/VP2 pudding. I started eating it as soon as I was done. Thank you Lord for a client buying 20 half hour sessions today!! Wednesday - 8/27/08 A.M. Training Pre workout Nutrition - 4:30am 1/2 cup oatmeal, 1 Tablspn all natural Peanut Butter, 1 cup Black Coffee w creamer Pre workout supplements - 3 DX, 1g GABA Workout - Delts 6:30am 2 scoops VP2 and 6 BCAA 4500 during workout Kettlebell See Saw Presses - 44lbs x18reps, 44lbs x 11reps Drop set 26lbs x5reps Overhead Presses with Smith Bar - 165lbs x 6reps (3 sets) Front raises with dumbbells - 35lbs x 15reps, 40lbs x12reps, 40lbs x15 reps. Kettlebell Jerks - 52lbs x60reps (20L, 20R, 10L, 10R) Post Workout Nutrition - 7:50am 2 scoops Muscle XGF Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500, 1g Beta-x P.M.Training Pre workout Nutrition - Oatmeal/eggwhite pancakes with 2 tablspns All Natural Peanut Butter Pre workout Supplements - 2 Myo D, 1 CLA, 1 Beta X, 5g Creatine, 5g GL3, 2 DX
Workout - Step aerobic class 35 minutes and a half mile run Refeed night - Last meal of the day eaten in this order. 1 - 2 cups of greenbeans with salsa 2 - 3/4 cup of oatmeal mixed with 20 almonds, 2 Tablespoons of Raisins and 2 Tablespoons of Honey 3 - 6oz of Sweet Potato mixed with 2 tablespoons of all natural peanut butter. Daily Macros Protein: 314grams Carbs: 282grams Fats: 81grams Fiber: 40grams Calories:3075 This morning delt workout was a tough one. That is my weak area though and I need to make avery workout hurt, BAD!! I want to work up to 100 Kettlebell Jerks at the end of the workout. I got 60 in today. ONce I meet 100 jerks with the 52 bell, I have tom heavier sizes to go, 62lbs and 72lbs respectively. I will jerk them both for 100 reps before my Pro Debut next year. Thursday - 8/28/08 A.M. Training Pre workout Nutrition - 4:30am 1/2 cup oatmeal, 1 Tablspn Peanut Butter, 1 cup black coffee Pre workout supplements - 3 DX, 1g GABA Workout - BIke ride to the gym 6:00am: Back 6:30am 2 scoops VP2 and 6 BCAA 4500 during workout Barbell Deadlifts - 315lbs x5, 365lbs x4, 365lbs x3, 375lbs x1 Bent over barbell Rows - 225lbs x10 (2 sets) Weighted Pull ups - 35lbs x5 (2 sets) 35lbs x4 Dumbbell Rows - 110lbs x10, 110lbs x12 Straight arm pull down - 75lbs x12, 75lbs x6 Post Workout Nutrition - 7:50am 2 scoops Muscle XGF, 1g Beta Alanine Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500, 5g GL3 Mid Morning workout - Bike ride home at 11:30am P.M.Training Pre workout Nutrition-1 cup Trader Joes Nonfat Cottage Cheese, 1/2 cup Trader Joes Nonfat greek yogurt, 1 scoop VP2, 12 Almonds Pre workout Supplements - 2 Myo D, 1 CLA, 1 Beta X, 5g Creatine, 5g GL3, 2 DX Workout - Kettlebell Leg Training(150 goblet squats, 12 pistol squats, 24 double bell front squat) Goblet Squats-26lbs x10, 35lbs x10, 44lbs x10, 52lbs x10, 62lbs x10, 72lbs x10 (2 sets each) Pistol Squats - 35lbs x3, 44lbs x2, 52lbs x 1 (2 sets each) Double bell front Squat - 44lbs x10, 35lbs x15, 26lbs x20 Macros: Protein: 355grams Carbs: 158.5grams Fats: 65grams Fiber: 49grams Calories:2656 MAN!!! Those pistol squats hit my glutes and hamstrings HARD!! Every time I get done doing them, they feel like they are about to cramp at any second. Good workouts today, good nutrition, and tons of energy from the refeed meal last night. I had a hell of a time doing the straight arm pull downs. It felt like my triceps were burning, but it may have been my teres muscles directly under the triceps, it was hard to tell. Next week I am going to try using a dumbbell and doing them pull over style. Friday - 8/29/08 A.M. Training Pre workout Nutrition - 4:30am 1/2 cup oatmeal, 1 Tablspn all natural Peanut Butter, 1 cup Black Coffee Pre workout supplements - 3 DX, 1g GABA Workout - Abs, Traps, calves, forearns 7:00am 2 scoops VP2 and 6 BCAA 4500 during workout Shrugs with Smith Bar - 280lbs x12 (3 sets) Standing Calf Raises with Smith bar resting on knees - 280lbs 2 x12, 1 x10 Hanging Leg Raises - 1 x12, 2 x15 Dumbbell Forarm Curls - 45lbs x12 (3 sets) Quarter Get ups - 80 reps, 26lbs x20, 35 x20, 44 x20, 52 x10, 62 x10 Post Workout Nutrition - 8:30am 2 scoops Muscle XGF, 1g Beta Alanine Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500, 5g GL3 Mid Morning workout - Kettlebell presses 72lbs 1 x1, 1x2, 1x3 P.M.Training - None I want to try and get one evening off during the week for respite and one day off. I have been so gung ho the last few weeks that I have not wanted take a evening off. Good workouts today, but I went a little over on the macros. I got a little off on my meals and came home starving. That is never a good thing. I though I would have a couple table spoons of all natural peanut butter in stead of the avacado and only go over just a little. 4 Table sppons later I finally quit and made my chicken Salad. DAMN THAT PEANUT BUTTER. 20g protein, 7g carbs, 6g fats over for the day. I had the naturally more peanut butter which is higher in protein and lower in fat so that made the offense less damaging. Macros: Protein:370g Carbs: 166g Fats:75g Calories:2820 Fiber:48 Saturday 8/30/08 - Weekly Summary
I made some bread pudding that has the same marcos as my usual oatmeal and peanut butter breakfast last night. I was so eager to try it that I was up at 5:20am to eat it. I will post it below, my wife Jamie got it out of a book and thought it would add some variety. I made 4 servings of it to use the next 4 days. Workout - CHEST 6:30am Incline DB Press-(about 35 or 40 degrees) 80lbs 1x10, 1x8, 1x6 Last week - 80lbs 1x7, 2x5 Flat DB Press - 90lbs 2x6, 1x7 Last week - 90lbs 2x5, 1x4 Supine kettlebell seesaw presses - 44lbs 2x20 Last week - 44lbs 1x15, 1 x 20 Decline presses with smith bar - 265 1x5, 1x6 Last week - 225lbs 1x9, 265lbs 1x5 Drop set Decline Press (Smith bar) 265x5, 215x6, 165x9, 115x12 Last week - 265lbs 1x5, 215lbs 1x6, 165lbs 1x7, 115lbs 1x9 GREAT chest workout this morning. I really like this workout. I was thinking of adding some volume last week, but this week it felt perfect getting more reps. I have always used the progressive model to my weight training and I want to continue that trend. I want more reps, or more weight each week. As for today MISSION ACCOMPLISHED!! Right now I have set my magic number at 10. With the exception of the kettlebell presses, jerks, and getups, if I manage more than 10 reps, I go up the following week. WEEKLY SUMMARY! So with the exception of last nights little melt down with the peanut butter, a pretty good week. It is going to take weeks and weeks strung together over the next 11 months that is going to get me in the best shape I can be for my pro debut. So each week I will evaluate myself and see if I am sticking to the short term goals I have set for myself. SHORT TERM GOALS 1 - Keep my body fat around 10% regardless of what the scale says. 2 - Stick to my nutriton regimen only varying from it when I need to up the carbs for and event like last weeks 5k. Only allow 2 cheat days per month. 3 - Exceed the previous weeks reps or use heavier weight. 4 - Get my 5 kettlebell workouts every week. 5 - Get to bed by 10pm each and every night. Wednesday weigh in showed that that I am currently 172.5lbs and 9.1% body fat by my electric impedence body fat analyzer. Right where I want to be. So for now, I will just stick to the plan and work my butt off to put on QUALITY weight in the form of lean muscle. Long term, this is what I want to see. LONG TERM GOALS 1 - 10% body fat with a body weight exceeding 175lbs. 2 - Maintain some striations in my pecs, tris, and glutes. 3 - New personal bests. 500lb dead lift for reps, 375lb squat for reps, press "The Beast" 106lb kettle bell, over head, both arms. 4 - Maintain my cardiovascular fitness using my 25 minute 5k as a guage. Those are the goals I have set for myself. Here is the plan of attack as it seems to be working well right now. WORKOUTS Monday AM - Legs (Front squats, Regular squats, walking lunges, Dumbbell SLDL, Leg press) PM - 250 - 300 cleans and step aerobics class Tuesday AM - Delts (Standing Kettlebell SeeSaw Presses, Seated Overhead Presses with the Smith Bar, Dumbbell Front Raises, Kettlebell overhead jerks) (100 reps) PM - 400 - 500 Kettlebell swings and 100 snatches Wednesday AM - Arms (Barbell Biceps Curls, Barbell Preacher Curls, Dumbbell Overhead triceps extension, Lying Triceps Extension) PM - Step Aerobics Class and 5k Run Thursday AM - Traps, Calves, Abs, Forearms (Shrugs and Calf raises using Smith Bar, Hanging Leg Raises, Dumbbell Foreamd Curls, 1/4 get up) PM - OFF Friday AM - Back (Deadlifts, Bent Over Barbell Rows, weighted Pull-ups Dumbbell Rows) PM - 200 Kettlebell squats of different varieties Saturday AM - Chest (Incline DB Presses, Flat DB Presses, Lying Kettlebell Seesaw presses, Decline Presses using smith bar. Saturday PM - Turkish Get up, Swing circuit for 15 minutes Sunday OFF NUTRITION: Macros on regular days Protein:350 grams Carbs: 170 grams Fats: 70 grams Fiber: 48 grams Macros on Refeed days Protein: 314 grams Carbs: 285grams Fats: 81 grams Fiber: 40 grams So there is the plan for the most part, I will execute it with excellence, but give myself some room and not be perfect. If I have to move legs to Sunday I will be OK with that, if I mis my macros by a few grams I am OK with that, but I am not OK with an extra cheat day or missing a cardio of kettlbell workout! That will be grounds for an extra 200 swings on off days. TOUGH LOVE!! as Pavel would put it. So today I am planning a liesurely 5k run with Jamie and tonight is my scheduled refeed meal. Excellence of execution will be my motto. 2 weeks down, about 46 weeks to go. |
Pre workout supplements - 2 DX, 1g GABA
2 scoops VP2 and 6 BCAA 4500 during workout
Post workout Supplements - 2 Myo - D, 1 CLA, 6 BCAA 4500