Journey Through 2016

[Sunnyday]

Sorry the job fell through but glad to see you've got a show on the horizon. I'll be tagging along.

[Joshua H]

3 weeks down and the pics are in. 198lbs, 12% via BIA.

plan going well so far. just staying the course and riding things out as they are until i see need to change or adjust them. the show flyer is attached just to be clear what show i am doing in august.

these pics make it so clear i still need bigger arms so bad for my height and frame! ugh!!IMG_20160528_203727.jpgIMG_20160528_203754.jpg

https://drive.google.com/file/d/0BxK...ew?usp=sharing

I still have kept out the HIIT since starting tapper plan. i save that for later on when the LISS stops working as well. something new to keep up the sleeve when leaning out gets harder. for now i prefer to save any and all strength and food energy i have for the gym and the lift sessions.

thats all for this week now folks. keep in touch and pray these arms get some size at some point!

[The Solution]

Who is your coach mate?
Plenty of room for change

[Joshua H]

Marc Lobliner is my guy I bring in at 10 weeks out. I have done my own prep for my past 4 shows up to that point and its worked very well. The second look from trained coach beyond my own eye as a coach to others; helps from overthinking in the end. He has helped me with my last 2 shows at the 10 week mark. At 12 weeks as of these shots.

[The Solution]

How do you like working with Marc?
Is he pretty detailed and responsive or does he just give you a generic program and food plan? I know he use to do that in the past with the ebooks he made.

[Joshua H]

I do my own training plans as that's my job/career/background. My diet I do myself as well most all year accept for the last 10 weeks pre show. I do this because I lose muscle and strength so easily by under-eating just a little bit or even just a bit too much cardio from highly variable work demands each day (leading Navy PT sessions, runs, rucks, hikes etc) puts me in bad spirals. Marc has been very good at responding to and adjusting my cardio and diet based on my weight flux and pictures I send every 5 days. Training I have honed it very well on for my own needs/feel/experience etc.

So I use Marc as a sounding board and 2nd opinion for diet and cardio manipulations in those last 10 weeks and more so in the final month and it was a nice partnership we had the last 2 go rounds. Only had to call him 3-4 times in that 10 weeks, emails and text most the time is all I needed from him.

[Joshua H]

Yesterdays snapshot of the lower body push day workout with my brother paul who is 6'1'' 218lbs at 25 years old and just started lifting at all 3 years ago! he rarely does legs and trains in a moderately equipped gym at home a few times a week and he looks like this! how the hell we share 99.9% of the same DNA blows my mind!

paul.jpg

24 hour fitness PB

dynamic movement prep, pillar prep, hip mobz.....

squats: medium stance, high bar placement
135x20
135x15
155x15
165x15
185x13
185x13
195x11
195x11
225x9
225x9

horizontal single leg press:
3x8 reps with slow negative

seated calves:
3x16-20 (failure point)

leg extensions:
3x20

core/abs:
palloff press 2x15 each side
feet elevated plank iso hold 2x45 sec
climber's butterfly crunch 2x20
swiss ball crunch 2x20
double crunches 2x20
supine pike 2x10

Rocked this all out in 65 minutes flat! Damn good session even in a slight rush and today my quads is feeling it good! Did lots of walking today for brothers last day in town seeing beaches and what not, tours, etc. Today was 100% off day, no gym, no cardio no nothing. Just a day to recharge mind and body.

Back to biz tomorrow!

[Joshua H]

upper body push day:

6-715pm, MCRD gym

pillar prep, shoulder and cuff mobz, dynamic movement prep....

incline smith bench press
6x12-9 pyramid with 3s negatives and wide grip

seated db presses
5x6-8 + 1 drop set of 12 reps

seated dip machine
4x12 with iso hold at lock out

tri-set: pec fly machine x13, cable laterals x20, overhead plate tricep extensions x15
3 rounds

flush set of tricep straight bar press downs: 1x25

5 minute elliptical cool down (quads sore as hell yet) band stretching....done!

pump city after this workout! felt awesome. back at it tomorrow for more!

peace out all!

[Joshua H]

yesterday was lower pull day, here she be.....

dynamic movement prep, pillar prep, foam roll....


BB RDL: slow eccentric till plates tap floor
135x10
135x10
155x10
185x10
205x10
225x10
245x10

wide high angled leg presses, heels driving plate, deep 1 sec iso hold at bottom
3x15 at 7 plates total

seated leg curls
1x20
1x14 rest pause

prone leg curls
1x20
1x14 rest pause

leg press calf press
3x20 with 1 sec hold at bottom

ab circuit:
butterfly sit ups
reverse crunch
side crunch left
side crunch right
sueprmans 2 sec hold, 2 sec rest

3 rounds

in and out in 75 minutes and it was a good one! really good mind muscle connection for this one!

today was off day from weights.......cardio session looked like this:

outdoor light jog warm up 5 minutes........band pnf stretching, foam rolling....

half mile woodway curve treadmill run at 7.5mph
walk .25 miles at 4mph
repeat 3 more times

bw chin ups to fail
bw dips to fail
5lb plate windmills x20

2 rounds of that for a nice quick arm pump n' flush

I have a 5 mile, 25 obstacle mud run coming up june 25th here in socal for a work event i am having a command team do. need to work the stamina via running a bit. enough to at least look presentable on day of. my spin classes 4x a week help out already but i wont be on a bike come race day either!

[The Solution]

how fast is fatloss coming a week? What the kcals at?

[Joshua H]

Macros at 275 protein, 215 carbs and 60 fats. Down to 197lbs as of yesterday mornings weigh in. Started at 202.

Pics here take right out of bed yesterday morning.
week 3a.jpg
week 3b.jpg

Only doing cardio once every 3rd day and its either HIIT or LISS pending what other cardio I got from work or not that day.

I do almost all my carbs pre and post workout meals and trace carbs in other meals.

Today is an off day so just some HIIT coming up later this evening.

I leave for Clearwater Beach FL Wednesday morning for the ISSN National Conference which we be epic given the speaker line up. Just need to find a gym locally I cna hit up while there now!

[The Solution]

How do you feel like your shaping up in your prep ?

[Joshua H]

at 3 weeks in its early yet. strength still high and in fact improving. weight down 5lbs and not hungry at all. sleeping well. focus is good, energy in the gym solid day to day.

taking it week by week as long as physique keeps changing as needed i am a happy camper.

[Joshua H]

Back at it after 4 days in Clearwater FL for the ISSN National Conference which let me just sat was amazing! Getting to hear the latest research and science and trends in the field of sport nutrition was just outstanding. Talking with other fitness and nutrition pros was like a fat kid in a candy store! Layne Norton's finale talk on weight regain and metabolic adaptation was outstanding as well and well recieved by all from the feedback I was getting. Golden information all 3 days!

I still managed to nail 3 good workouts at the local gym (clearater beach fitness) next the host hotel (owned by former WWE bushwacker Luke Williams). I also got in 1 brefoot beach run which proved to be an ass whooping indeed! I need to start doing them back here in SD weekly now! It literaly does not feel anything like boring ass cardio at the gym even though it is the same thing in comparison, running is running.....but the environment makes all the difference in the world!

Being that I just got back to town yesterdat around 10am and then had to head 2.5 hours north to LA for a friends birthday and then back home at 1030pm.....let me no time for pictures yesterday. This morning I did weigh in however at 199.7. Up 2lbs since last week. Not gonna fret just yet as the travel surely played in the weight change. I kept my diet spot on and even enjoyed some blackened grouper and sushi on several occasions while in Clearwater Beach. I may have undereaten if anything as shakes had to take place of several meals via airports and planes.

No changes to diet and training at this point. I will post pictures yet today after I get them done. Also getting a skinfold check today by my go-to guy so will see where I fall on the fat scale!

Peace out folks!

[The Solution]

Any info you can share from that conference? Would love to hear some cliffs!