Journey Through 2016

[Joshua H]

Todays day 4 of 5 workout session.....

power day 1

box depth drops 4x5

box squats 10x3 @ 50% and bands

plyo push ups 4x5

10x3 bench press @ 50% and bands

inverted trx rows 3x10

calf popper jumps 3x20

nordic leg curls 3x8


then my current acting coach or 2nd eye.....the mcrd gym fitness a director a former bodybuilder of good track record himself.....took me through a "demo" of a shoulder circuit he wants me doing 2x a week to get some shoulder fullness as he feels i lack (and i do)

in 12-14 minutes he toasted my delts like nothing else with some partial rep constant tension work for all 3 heads of the shoulder and different hand positions etc......no part of that short 12-14 minutes was fun.....delts felt that gonna blow up i swear to god!

[Joshua H]

13 weeks out this week. today is the end of week 1 of 6 week mesocycle II. very similar to Laynes PHAT program but slightly different based on my needs and weaknesses.

odd as hell is that i went down 4lbs and then back up 4lbs in 2 weeks time. diet the same, no cheats, cardio the same.

193.4 this morning from 189.2 last week. 11.4% BIA this morning from 10.2% last week. cant put my finger on whats up but it is what it is. dont see much lost progress in pictures myself. how i look matters more then the scale and BIA of course.

your guys thoughts?

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13 weeks f.jpg

[masterschamp]

You hit it right on the head.....how you look is al that matters

[The Solution]

Shoulder seperation and quad seperation looks improved.
Honestly man the last 2 weeks i barley changed on the scale, but my midsection is getting leaner and my belt is looser.. Just keep plugging away.

[Joshua H]

sitting at around 2600kals right now with flux in macro spread pending training day of the week i am going to a 4 meals per day between 11am and 11pm and this works well for me as i teach 2 fitness classes or group x classes for my command 5x a week in the am and trying to eat a full meal is always hard if not even practical. so i drop that meal and allow myself 4 larger more filling and satisfying meals this way as well. just a shot of bcaa and my am coffee is what ill go with around 730am and then eat meal 1 at 11am.

my workout plan is attached for those interested as well.


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

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cardio is now 2x a week on my rest days from lifting. its either 35 minutes of fast walking outside around my hilly neighborhood or a light barefoot jog on the beaches.

i am adding 8 minutes of intervals at the end of every workout session now this week. 1 minute warm up, 6 minutes intervals and 1 minute cool down. 30/30 work/rest with goal to get HR above 85% HRR by the 7th minute.

no other changes this week.

different doing all my own programming now with one one else calling the shots.

[Joshua H]

12 weeks out folks

193.4lbs this am. 11.6% on BIA. One VERY good week of training this week! Felt really good all 5 workouts and added weight on all major movements as well for that matter.

No weight drop this week but pics looks good to me. No changes to diet this week at this time.

Considering re-feed days once a week right now however.

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12 weeks out b.jpg

[The Solution]

no drop in 2 weeks. May need a slight calorie change, your eating quite a bit too.

[Joshua H]

My thoughts as well. Not wanting to jump the gun but not wanting to stay static either. Hardest part of being your own coach. Being yourself and being your own coach!

New macros below.

Still doing cardio 2x a week for 35 minutes LISS on my off days right away in the morning to get in done and over with. I hit some regen and soft tissue work after that as well. Wed and Sat each week. Other 5 days staying the same with 8 minutes post lift HIIT session that sucks..... but goes quickly thank god!

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Should be 225g protein all days. Not sure why MPF did 223 on low car days?

[The Solution]

Just hit your macros. so what is MFP is off 8 calories you lose that in your sleep

[Joshua H]

Just hit your macros. so what is MFP is off 8 calories you lose that in your sleep

Been the plan since day one. Just clarifying for those reading and wondering why numbers differ by 2 randoms grams on those days. Nothing more than a MFP glitch it seems.

[Joshua H]

Well the news I have now is that I have been asked to come out to Ithaca College in Ithaca NY for an interview as a student wellness director. Its next week Wed and Thurs I will be out there for interview.

If I like it, they like me.....I would start immedietly after my leave time already planned for Sept 2-10 for a wedding I am Best Man in......my brothers wedding in Wisconsin.

If this goes well and I hope it does......I will accept this position. I would then be on my way out to move across country to NY from CA in less then a month!

My head and heart have been all over the past week since getting the call to come out and interview in person for this job.

This not only throws a wrench in my prep plans but also a big change in my life of course, my life outside the gym and stage of course.

As a single guy with no kids or wife and the freedom to move where I want for whatever position I see best fit for my career goals, now is the time to do so.

The major factors I have weighing on me 24/7 right now are as follows and I will put them here to publicly let it out.....they say that helps right??

Ithaca living vs San Diego living (I dealt with 23 years of WI winters so I can hack that believe me)
$50k salary in San Diego vs $45k salary in Ithaca
Campus clinical wellness vs military afloat fitness setting
45 minutes drive from sister and her fiance vs no family at all west of Mississippi

The day I (assuming an offer follows) accept this position also puts an end to these 2 Nov shows I have put so much focus and time into as well. We physique athletes put allot of bank into those and to just "drop" it is never easy of course. That carrot at the end suddenly is not there type deal.

[The Solution]

Screw the stage if the job offer throws a wrench. This is a once in a lifetime opportunity. What is more important? your future job, or the stage that will ALWAYS be there!

[Joshua H]

11 weeks outs from show day! 191.2lbs and 11.1% BIA

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Great week of training indeed. Loving the combo of 3 split strength days and 2 full body power days. Keeping cardio to 2 just 2 days a week and 70 total minutes between them in nice. The brief interval sessions after lifting are a nice sting after the lift to power through as well. Feels like my old true athletic days as a college wrestler.

No changes planned for diet and macros at this time given the 2lbs weight loss seen this week from last.

I did pass on the NY job by the way. The decrease on salary to move across country to cold winters, no relocation and campus clinical wellness is just not the direction I planned to have my career go at this time. I am content doing what I do now but eagerly away the next bigger move I so badly desire. I do have some irons in the fire right now I pray to get responses on as well so will see!

[The Solution]

Hell yeah.. Stay out in Cali and enjoy the good food and sunshine!

[Joshua H]

OK so lets jump in to this one. Yesterday was upper pull day and it was awesome!!

530-715pm world gym pacific beach

neck machine, dynamic warm ups, 8 minutes treadmill warm up (legs sore from sundays killer workout)

snatch grip rack pulls
225x10
225x10
275x8
295x8
315x6
325x6
345x6
315x10

leg press standing bent over narrow grip overhand row variation
3x10 @ 2 pps

lat pull down machine
3x12 @ 110lbs

triset 2x through of db pull over, straight arm lat pull down, seated pull over machine
10 reps each just shy of failure..........gonna make these lats wide as shit!

chest supported t bar row with high hand grip (shooting for more upper back, traps
3x12 @ 45-25-10# plates

low back hyper bench
3x12 @ bw

incline db curls
3x12 @ 30's

preacher curl machine
3x13 @ 55lbs

old school nautilus bench press machine for standing shrugs with iso pause
3x15 @ 220lbs

5 minutes post workout treadmill walk


was shocked almost 2 hours had passed when i got done! kept a good pass and did not bs around at all. kept rests to 60-90 seconds also. workout went quick but somehow took 15 minutes more then most workouts do. i did add in a couple new exercises i wanted to play with so maybe thats all it took. felt way good either way. crazy part of this all is i did it on almost zero carbs!!

forgot my rice in fridge at home so my pre workout was ground chicken and grilled zucchini, meal before that was carrots, spinach and scrambled omega eggs. had no time to stop after work before hitting gym. figured id drag ass......certainly not the case however. used my aminos, glutamine, creatine and beta alanine as normal during the session and felt fine. i'll take it!