Journey Through 2016

[Joshua H]

26 weeks of offseason check up!

week 9 is down of block 3 in cycle. deload week is done as of todays workout. rest day tomorrow and then new block begins with a super focus on arms baby! Pete is ramping this sit up to really get these arms to blow up for me in the next 5-6 weeks time.

weigh in as of today was 201.5 with a weeks avg of 201. kcal intake avg was 2925.

pete has me moving my macros up to the following as of tomorrow.

230p, 375c, 90f with flux allowed of course.

[The Solution]

You be training arms 2-3x a week?

[Joshua H]

You be training arms 2-3x a week?

2 direct sessions yes, high reps and then low reps. also have 1 day of support work after back and chest/shoulder day. with high and low reps again but lower volume. looks freaking amazing and cant wait to start it!

[Joshua H]

OK sooooo sorry gang! Been MIA with being at sea, work travel, leave time, life itself!

However I hope to be back on the ball every Sunday with pics and stats now. So here we go.

200lbs today this AM out of bed. Weekly weight average of 7 days was 200.2.

Thats 1lb down from last week. I wound up eating normal intake but work duties has be subbing in for several classes and a weekend hike I did not really plan on till last minute so expenditure was slightly higher than a normal week.

Pete has bumped my macros up to the following:

420 carbs, 225p, 95 fat with +/-20g for protein and carbs and +/- 10 for fats each day.

Still doing 4 meals a day around 10-2-6-10 give or take an hour tops. Works very well with my M-F work day and lift times so sticking to it.

This 2nd week of the new block 3 mesocycle is going great! Arms heavy for sure with those getting drilled 3x a week now! Love it!

Pics below.200lb front.jpgback.jpgleft side.jpgright side.jpg

[Joshua H]

29 weeks into my offseason folks.

todays weight was a shocking 199.8lbs. dropped under 200 for the first time in a month. my weekly avg was 201 flat however.

i lead 5 spin classes of 45 minutes each this week vice my normal 3x30 so the added DEE likely is a large cause of that drop.

pictures here taken this morning right out of bed. end of week 3 on this new mesocycle today.

i head to sea june 19th for 32 days so thats gonna change things up diet wise and training of course. unless i get word on 1 of 2 jobs i am a finalist for that will be where i am. pray i get 1 or both offers this week however! dream jobs in both settings!

awaiting my coaches words on changes to macros going forward.

199.8.jpg
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[The Solution]

What jobs did you apply for?

[Joshua H]

Rota Spain, Naval base MWR Fitness/Nutrition Director, 3 year term

Army 53rd Engineering Batallion, Fort Bliss TX, Head Tactical Strength and Conditioning Specialist, 2 year term.

[The Solution]

Do you have a cert for training and conditioning?

[Joshua H]

CSCS, TSAC-F, as primary's yes, CPT, CES, CISSN, USAW1 as support certs.

Both required 5+ years full-time experience in the field and an advanced degree. I got both those in the bag!

[Joshua H]

34 weeks of offseason down this weekend folks!

205lbs on the average the past 2 weeks.

coach pete has me at about 4000 kcal average now. loving the increases. much of this is due to my 5x a week lead of spin classes for work. i burn about 600kcals a session (from HR monitor matched to weight) so i have to compensate for that with added intake.

on week 8 of mesocycle 4 in my program. going to be in vegas tomorrow till saturday for the NSCS National Conference. Hosted at Paris Hotel. I am speaking for the NSCA Bodybuilding, Fitness and Figure Competitions SIG among others as well as speaking on a formal session about Navy Fitness at sea for fitness professionals. My first presentation beyond state and regional NSCA events so super excited!

Found a 24 hour fitness gym 4 miles from the strip I can use for my 2 workouts I need to hit while in Vegas so no changes needed to the game plan.

Plan to hit 1 good buffet dinner for sure as I always do when in Vegas. I try a new one every time. This year it looks like the Cosmo Hotel's Wicked Spoon buffet is where I m headed with some peers of mine. Looks AMAZING!

Take care ya all!

[The Solution]

Damn dude have fun in vegas!

[Joshua H]

34 weeks of offseason baby!

vegas was great and NSCA national was amazing as always.

I did not wind up hitting any buffets this time amazingly enough, had dinners out at some kick ass steak and seafood places however with peers of mine. I ever had a informal interview with U of Michigan Athletics about a strength coach position they have open and need filled before August 1! Fingers crossed for that one now as well as my hopes to the one I have had on dock for 3 weeks now. I go to St Louis this week Wed to Thurs for an onsite interview with Monsanto HQ for a new role as direct of food and fitness engagement. Stoked for that one! I will know within a week of that interview if I got the gig or not.

204.6lbs this AM, week of training went well even with 4 days in vegas. deloading this week coming up with travel and some big all day events going on which goes into more travel next week also. by end of the month i will know if i have a new job, new city to move to or not......anxious and excited is and understatement!

[The Solution]

Good work man... how do you food prep for all this traveling?

[Joshua H]

1 day away from 36 weeks of offseason baby!

It has been a whirlwind of travel from vegas for 4 days, st louis for 3 and then a smaller road trip for 4 days to northern CA for a training I lead! This past 2 days has been the first 2 back to back days I had in my own home in 15 days!

Shockingly the silver lining to the travel is that it got me away from normal work days of leading 2-3 daily 40-50 minute group x classes which helped out with my deload week last week and recovery in general. Still got all my lifts in 100% without issue so that was good to keep on track.

I had to make use of Subway and Flame Broiler almost daily while on travels mostly and then lucky for me I had an AirBnB home with a killer kitchen to make meals in for my 4 days in NorCal and do meal prep as normal. I should be a poster boy for subway, souplantation and flame broiler I kid you not!!

Pete and I found this week here and the next 3 to be a prime time to have me mini-cut based on weight gain rates, pics and how I feel as well as actually having 4-5 weeks of steady no travel schedule. I am 201.0 as of today so already down from last weekends 205 week average. Macros since Monday have been:

220 protein
250 carb
60f

Sundays he has me do a refeed of

375 carb
60 fat
210 protein

I am doing 0 cardio outside of work as well and even that has went way down to just 2x a week for 45 minutes which I can hack easily.

Speaking of work.....this coming week will be BIG for me! I am to hear back for possible offers for 1 job and invites for onsite interviews for 2 others.

Monsanto is the one I already did onsite for and may have an offer coming this week.

Sports Med and Sports Performance Clinic in Hudson, WI has opening for Director of Strength and Conditioning I have had great skype interviews with and wait next step for onsite invite.

Fusion Sport in Brisbane AU has opening for a sports scientist which I also had 2 skype interviews with that went very well. Hope to be getting last word this week on last interview stage before an offer.

Pay on all jobs is way more than I make now, better promotional potential, better work-life balance and room to grow/expand. I am simply at the end of where I can take my job now even though I still enjoy what I do very much.

Very anticipated week ahead so I need to be patient and see what happens for now.

[Joshua H]

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blood bio markers from last weeks labs are in. all looks very good! no over training, no early signs of over training or even over reaching and thats good since we not shooting for that (now anyway)

also had RMR test done this morning. 2350 was my number. nice to see if was within %15 of prediction equation from harris-benedict and mccardle-katch equations. shows that those equations still have merit when only age, bf, gender, height and weight are known. which like hell i could have had the same RMR test done the week around my show to see what it showed then!