Journey Through 2016

[Joshua H]

thursday week 2, workout 3, block 1, weight was 176.2

5-630pm

5 minutes row, 1100 meters

DYNAMIC MOVEMENT PREP SERIES

PRIMARY MOVEMENTS
Seated OHP 3x8+ @70% (95lbs)

ACCESSORIES
neutral grip pull downs 3x15-12-10
seated cable low rows 3x15-12-10
Side Delt band raises 4x15

arm combo 1: bicep blaster bb curls w/ supine db tricep extensions 2x15
arm combo 2: db hammer curls w/ vbar tricep cable press downs: 2x12
arm combo 3: machine preacher curls w/ overhead rope tricep extensions: 2x10
arm combo 4: unilateral cable d handle drag curls w/ one arm cable overhead extensions 2x8

CORE
front/side plank iso holds: 2x20 sec each

5 minutes row, 1200 meters




New MACROS!!!

As of yesterday they are.....


225p, 250c, 65f (6 days week) with Sunday as a refeed day with 350 carbs! (welcome back pancakes!!)

[Joshua H]

saturday week 2, workout 4, block 1, weight was 176.6

1-230pm

7 minutes bike

DYNAMIC MOVEMENT PREP SERIES

PRIMARY MOVEMENT
bb bench (67%) 3x10

ACCESSORIES
hammer low rows 3x20
close grip grip pull downs 3x20
pec deck 3x20
rear delt band fly 4x15
db curls ss with kb kick backs 4x10-15 each

CORE
front/side plank iso holds: 2x30 sec each

7 minutes bike


Tomorrow is weekly carb up day! 350 grams of fun loving carbs coming up! Highest carb intake I have had since 6+ weeks out from show. Never went over 330 even during peak week.

[The Solution]

Weight needs to come up! Your just like me.. i am 3 weeks post show and still around stage weight.

[Joshua H]

Weight needs to come up! Your just like me.. i am 3 weeks post show and still around stage weight.

Agreed Bob. Working it as per coaches feedback and my input. 179.8 today. Little jump for sure. Had lots of big veggie based meals yesterday and I weighed in pre sh$t this AM which I can be sure skewed the number. However I weigh in at 8am every morning regardless, nude, post piss, pre food or drink, same scale etc etc.....for consistency. Caffiene tends to induce a "gastro-colic reflex" if you know what I mean......lol.

Today's carb up should keep the weight moving in the right direction.

PS.....10K challenge in likely to happen around Dec 21 or the week of at some point. Be back home, no work that week, full range of kitchen, time, ect.......oh the fun!!!!

[The Solution]

If your doing the 10k better off just buying stuff. While I love cooking too. sometimes its nice to let your mind free for a day and buy some goodies you wanted.

[Joshua H]

Yesterday was an awesome refeed day! Plain and simple! Whats not to love about that coming 2 weeks off a 20 week prep!?

Anywho....weight coming back up nicely. 180.6 this AM from 175.0 on show day 2 weeks and 2 days ago.

Yesterdays workout was workout 5 of week 2, block 1. Tomorrow is week 3 workout 1. Today was cardio only and soft tissue work.

Yesterday:

5-630pm

7 minutes elliptical, dynamic movement prep, foam rolling

squats 67% 215lbs 3x10
sumo deads 77% 3x3

angled leg press 3x20-16-13
donkey calf press 4x20

tri-set: 3x20-13 reps each
leg extension
prone leg curl
cable kneeling rope crunch

7 mins upright bike. stretch.....done!

[Joshua H]

If your doing the 10k better off just buying stuff. While I love cooking too. sometimes its nice to let your mind free for a day and buy some goodies you wanted.

been thinking on this a bit.....I LOVE to cook, bake, grill etc.....its fun for me, creative release, joy of the process type thing i guess......but....time is money. would be nice to have foods made or not required to be made for some of it yes. i also want it to be really fun to watch as well. many videos i have seen for 10k challenges film the shopping trip before the carnage even starts. i like that. plus thats half the fun.....planning the 10k!

i got some time....thinking it through so it is every bit as awesome as it should be!

[The Solution]

I am 100% with you on that one man. We cook all day everyday and plan all of our meals. One time of just hey i want this or that won't kill you. especially since its a 10k challeneg which is not the best for us anyways. Its a 1 day YOLO that you will lose all the water weight in 2-3 days anyways. I say go out and hit up some places you want to and grab some things you have been eyeing for a while that you plan, and then crush it.

[Joshua H]

I am 100% with you on that one man. We cook all day everyday and plan all of our meals. One time of just hey i want this or that won't kill you. especially since its a 10k challeneg which is not the best for us anyways. Its a 1 day YOLO that you will lose all the water weight in 2-3 days anyways. I say go out and hit up some places you want to and grab some things you have been eyeing for a while that you plan, and then crush it.

the main reason i hold off other then it being a vaca week after dec 21 and no work to worry or fuss with.... is that i want to let my capacity to even eat near 10k get back up. i do not think 10k would be possible right now as i find even a large salad like the one pictured above at SOUP has me pretty full, not stuffed but quite full. 2 meals that size would have be stuffed to the max for sure. and id need 6-7x that much to hit 10k in 15 hours.

however, salads of course is NOT smart way to get low volume and high cals! that said some rules i am applying to the 10k cheat day challenge will be (taken from others)...


minimal to no veggies/salads greens (the day before yes to clean out system)
minimal fluid calories so not to "cheat" the days intake much
minimal dairy until last meal since im super lactose intolerant
minimal to no flour until last meal since it makes me go hypo quickly
50/50 mix of self made meals and meals bought or dinning out
all calories must be consumed between 8am and 11pm (normal first and last meal times)

[Joshua H]

tuesday week 3, workout 1, block 1, weight was 181.0


545-715pm

5 minutes row, 1100 meters

DYNAMIC MOVEMENT PREP SERIES

PRIMARY MOVEMENTS
flat bb bench 5x3 @77% (155lbs)

ACCESSORIES
bilateral d handle pull pull downs 4x15-12-10-8
bilateral d handle seated cable low rows 4x15-12-10-8

tri-set combo: 4x15 each
lateral db raises w/ bands
db tate press
incline db curl

CORE
4x20 bench leg raises

5 minutes StairMaster

[Joshua H]

wednesday: week 3, workout 2, block 1: weight today- 177.2....dropping?

5pm-630pm

5 mins row warm up + 10 mins dynamic movement prep

primary movement:
squats: 5x3@ 77% (250)

posterior chain movement:
bb good mornings: 4x10 @ 135lbs

assessory movements:
seated calves: 4x15
prone leg curl: 4x15-13-11-9
leg extensions: 4x15-12-10-8

core:
ab crunch machine: 4x12

5 mins arc trainer cool down.

[The Solution]

yeah dude.. almost 4 weeks post show.. still nothing on my end as well.
We are soaking it up.

[Joshua H]

block 1, week 3, workout 4/5: weight today 176.6 (still dropping??)

1230-2pm marine corpse gym

dynamic movement prep series

prime movement
4x5 bench @ 82% (160)

assistance movements
prone db row on elavated bench 4x10
bw dips (chest) 4x10 slow neg
bw wide pull ups 4x8, slow neg
preacher curl machine 4x10

core
2x20 swiss ball crunch
2x20 decline leg raises

10 minutes incline power walk

DONE!!

[Joshua H]

yeah dude.. almost 4 weeks post show.. still nothing on my end as well.
We are soaking it up.

yeah i know. 3 weeks today and only net 1.5lbs up.....cardio at 40 minutes PER WEEK now even.

my job has lots of residual cardio however so perhaps thats part of it. hitting macros spot on daily so not that. will see what coach pete has to say via pics and weights tomorrow morning if we feed the fire a bit more! plus its refeed sunday! shitty part is i be on planes for 7 hours of the day or airport layovers......shitty day for a refeed!

[The Solution]

Pack a lot of rice cakes, granola, and dried fruit. All are very portable and easy to put in your carry on.

yeah i know. 3 weeks today and only net 1.5lbs up.....cardio at 40 minutes PER WEEK now even.

my job has lots of residual cardio however so perhaps thats part of it. hitting macros spot on daily so not that. will see what coach pete has to say via pics and weights tomorrow morning if we feed the fire a bit more! plus its refeed sunday! shitty part is i be on planes for 7 hours of the day or airport layovers......shitty day for a refeed!