Bangin' the iron pile

Last night we had a great session. Of course, ironically it was on the bench press. Everyone loves to bench eh?

Things started out a little loose but as we got through the warm-ups we pulled it together. It must've been a combination of the "shut up and lift" mentality we all seemed to have and the fact that the gym was busy as hell and all eyes were upon me. The pressure was on for me to put up, as I can never seem to shut up.

I want to welcome "Kapow" to the 300 club. He put up a pretty solid stroke on 3 bills at the tender age of 16. Nice work buddy.
And he did it after all his work sets on the 5/3/1 method. Leave it to the young bucks to want to go big all the time. (It was supposed to be a down set)

I've got a very special guest coming to the blog very soon. (hopefully later today) So stay tuned for a great interview.

Prowler Playoffs

So now that we have a good 4 inches of snow all over the place, (I think it sucks and I don't care how much you spent on that new Snow mobile) our prowler season has come to an end. It's very unfourtunate that we dragged the regular season out too long and didn't get a chance to have a true playoff season.

I'm sure some of the crew was temporarily relieved by the coming of the snow and the end to our prowler sessions. Especially Dirty Frank, who's broken schedule had him coming back to more plates on the prowler after every layoff he took. We eventually worked up to 3 plates per horn on the prowler and were getting pretty good at double ups with that weight.

We will now be focusing our attention to the rower. The anxiety is still there when I look at that long, slender bastard. 500 meters has been our standard. I look forward to working back up to 3 500's at the end of each training session, as one has been kicking me in the guts lately.

It's going to be a long winter.

To make sure we can crown a true prowler cup champion at the end of next season, I've already laid out the playoff schedule for 2009.

I already miss that scraping sound, but not the nausea, pounding head, dizzyness, stupids and massive prowler hang-overs.

Jello Legs Johnny

If you like to squat and you feel that low back and hamstrings are beach muscles then you have probably met Jello Legs Johnny. For most people it's a love/hate relationship with Jello Legs Johhny. We love the fact that he signifies a great amount of effort in our training, but we hate the way he makes going to the can a true pain in the ass (no pun intended) for a day or two later.

Most people know ol'Jello Legs. He always shows up around the middle of a squat session and sometimes overstays his welcome. Sometimes he just comes running into your life like a screaming freight train as you grind out anything over 10-12 reps while squatting. This is the case when you know he's coming as you have set it in your mind that you are going for 20 reps with a weight on the bar that you have only ever gotten 12 with. Oh yes, he'll be here shortly my friend, just step under that bar and get to work.

Other times the dirty bastard is a little more sneaky in his aproach. While doing lunges for example, he's nowhere to be found during the training and sometimes you won't see him when you're leaving the gym. But when you wake up a 1am to let the dog out for a leak, you are less than impressed to find Jello having a pants party as you nearly fall on your face when you take that first step off the bed.

Any way you slice it, if you want to be fit or strong or both, Jello legs Johnny is going to become a close companion. He's there to remind you that you've worked hard.

I'm sure you can guess why I'm writing about Jello Legs today.

Here's what I did last night.

Safety Squat Bar Box Squats- 225X5, 315X5, 365X5, 385X3, 430X1

Hack Squats- 15 reps, 20 reps, 20 reps, 20 reps (all sets with 3 plates per side, this is where I met up with Jello)

Super Man back Extensions-4 sets of 15 reps with a 25lb plate

Hanging leg raises-4 sets of 25

Rower-500m X 1:27.2

Good times, hamstrings and low back are feeling very real today.

Let's get one thing straight..........

I'm gonna start by saying that what I'm about to say may offend you.



It's blows my mind how many people, both male and female walk into our gyms or talk to me on the street and make a comment along the lines of "Oh, but I don't want to get big bulky muscles" 0r "I'm already big enough, I just want to tone".



What the fuck makes you think you are just going to walk into the gym, pick up a barbell and instantly explode into a rippling mass monster?

This guy just started last month

I've been at this game for over 10 years. I've had a strong desire to be a "rippling mass monster" from day one and let me tell you from experience that it's not easy to get "big bulky muscles". It takes huge commitment to training, eating and the "get huge" lifestyle. By NO means do I feel like I am there yet, but I work hard week in and week out, stuffing myself with food and training like a madman even when I'd rather be at home in bed. (wait a minute, there's no place I'd rather be than training my ass off at the gym or at Pete's Garage.) So it's a little bit of a piss off when people assume that they will end up looking freaky after they've spent a month in the gym.



99% of the people I deal with in the gym and personal training business, just want to lose fat, be healthy and look good naked. I have no beef with that at all. It's actually something that I admire in all of our clients. They've taken the step forward to making themselves look and feel better by hiring us to help them. But just to reassure everyone, even if you trained as hard and as heavy as possible for a full 12 months, chances are you won't have to have the door frames widened in your home due to growing a pair of shoulders that block out the sun. And that's assuming that you're nutrition, rest and recovery are all spot on.



Next time you come across a massive freak of nature, ask him or her how long they have been working at becoming what and who they are.

The Way of the Rack

Just about every (half decent) gym in the world has a power rack. Although it is becoming more common place for the powder puff, big box store gyms to not have a rack, it pretty much is a staple all around the world to have a power rack.

A good or great weight room is built around a good or great power rack.

I always think of the rack as the place where great strength is built. Without the rack, where would one squat, perform Good Mornings and Rack pulls?

Yes I am aware that one can always improvise to get the job done without a rack. I have improvised many times. I even built a pair of olympic style squat stands so I could get more done in my small gym if the rack was occupied.

When the rack is occupied...........

It better not be for barbell curls. Lets just leave it at that. This rant has been beat to death so I will leave it alone today.

Honor thy Rack, Love Thy Rack.

When I walk into any gym, when I see a beat up rack with the paint worn clean off, I know I'm in the right place. These are the places where strength is built.

Tastes Like Kevin Bacon

The title comes from the last song I heard on the radio on my way to work this morning.

How important is having a good sound track to fuel your training?

I didn't think it was too important. As long as it wasn't the talking of lame ass DJ's on regular radio when I was about to attempt a heavy set or a sweet slow song about love or sadness, I was usually okay.

I make it a habbit to keep my training playlist stocked with the likes of Sabbath and Slayer. Hatebreed is also good back ground noise when trying to train your ass into a pulp.
But I never really rely on having "the" perfect song playing at any given time. I try to keep focused on the lifts and the music is just background noise.

It is common to hear guys whining about having to train with really shitty music playing and how it ruins their session. I guess everyone is different but c'mon, how dependant can one be on the music?
I definately agree that a good playlist helps, but the lack of good riffs should not be reason to throw the session down the toilet and act like a spoiled Trust Fund Boy.

Now when performing cardio music is becomes a very integral part of my ability to work hard.
I hate doing cardio on any of the typical gym machines. (treadmill, bike, stair climber) My "Hard as Fuck" playlist is a staple of my cardio sessions. And the other night I found out just how important it is. My ipod ran out of battery power.
WOW!
My speed dropped instantly and even my best efforts to speed back up seemed helpless.

I guess to conclude here I will just have to say don't be a baby if the radio is sucking when you are lifting iron, and make sure your ipod is charged up with good muzzak and battery power before you climb onto that bike for some intervals.

Yeah, What Dave said.

If you've known me for any amount of time since I've really gone over the deep end for strength and performance, (shortly after I caught myself covered in oil, wearing a banana hammock on stage in front of large crowd) you've probably heard me talk about a guy named Dave Tate. (And if you haven't heard of Dave then you better set up an appointment with me immediately so we can cover the basics......)

Anyways, Dave keeps his training and life in general log on his website http://www.elitefts.com/ and recently he's been spending time supervising his son in kindergarten class. He's started a series of articles about observations made in kindergarten and how he applies those lessons to our everyday adult life. I have found it very entertaining and insightful.
32 things I learned in kindergarten

This week he talked about "that person" that always seems to get in our face and blabber on about something we really don't give two shits about, putting you into an awkward situation of, "do I tell them to piss off, or just stand here in agony and listen?". It prompted me to quickly evaluate my own behaviour and habits. (thanks Dave)

Something that is on my plate daily that this lesson can be applied to is our impending location change in Renfrew. I get asked daily about when we are moving. Hell I've been asked twice this morining and it's ten after 7 am.
I often have to apply Dave's lesson #14. I just give my best guess and it usually makes me feel okay. But after so many set backs I now don't give a strait answer at all. Because I just don't know when we will move. I know we will, but I don't know when.

So after all the rambling here's a training montage to help get your blood boiling to train your ass off.

RED DRAGONS!



How about that 590 raw bench. (black t-shirt, huge goatee, watch it again, it's the last frame of the clip)

Never felt Better

I've always tried to follow my instincts in terms of how I feel when training. If I'm feeling really good, I go all out. Try to hit a PR whether it be in reps or weight.

If I'm feeling a little off, I usually just soldier through as best I can and get the job done. This usually means going all out anyways and often ending in disappointment due to missed lifts.



I've always understood that a deload is neccessary every so often to allow the body and nervous system some time to recover from the pounding they have received in the past 3-4 weeks.

I've planned many deloads into my training but the mistake I've always made is that I don't plan the work-outs during the deload. I usually just leave my training log in the office and say something along the lines of, "I'm gonna take it easy tonight and train bodybuilding style". This is what I feel has lead to missing the boat many times on the deload.



I've recently been following the 5/3/1 method for the raw lifter from Jim Wendler's III manual .

Without spending an entire post on the method, lets just say it's a "Keep it simple, stupid" type method with minimal workload for maixmum strength gains.
(I want to mention that this manual is the shit for trainees of any skill level and is super easy to follow. If you are serious about getting stronger then you must own this book.)

The part that I feel has made a big difference in my success is that I trust Jim's knowledge and have just shut off my brain and followed the method exactly the way it's laid out.



So last night was the first real deload day for deadlifts. The deads were easy but got me sweatting, I killed my accessory work and even the prowler felt easy.



Best of all I woke up this morning and was able to get out of bed pretty easily. (Usually the morning after deads I struggle to sit up in bed or even move for that matter)



I have to say the deload was great and I'm glad I was able to let go of my ego and just do what was written on the page.

Piss Pucks in Party Town

I used to be pretty good a snowboarding. Good enough to make my paycheck by teaching kids how to ride a half pipe and giving mountain tours at Lake Louise.

How does this tie into piss pucks? What in the hell does any of it have to do with training?

I once read an interview article in a snowboarding magazine about a Canadian guy who had run the ranks of pro snowboarding and had become an action film maker. He was widely known for being a total loose cannon and his party stunts such as breaking beer bottles over his own head.

Something that stood out in that article and has always stayed with me was his piss puck analogy.

"There are two types of people, givers and takers. Givers always contribute something beneficial to others around them throughout their lives and when they die, givers go to party town to spend the rest of eternity. Takers on the other hand, never contribute and are only out to satisfy their own selfish needs. When takers die, the also go to party town. But they go as a piss puck. All the givers get to spend eternity drinking their face off and pissing on the takers"

So now, how does this tie into your training?

Well have you ever trained in a group or with a training partner?

If you have it doesn't take long to identify the givers and the takers. Givers are contributing to the improvement of the group by helping in whatever way is best suited to their individual abilities. The new guy loads plates and helps spot, the veterans are always coaching and teaching the new guys. The givers work for the best interest of the group which in the end helps them achieve success too.

Takers usually don't contribute much to a training group. They bring a poor or negative attitude, they always seem busy or in a hurry to leave when someone else needs help or it's time to clean up. And they usually don't have much good advice or coaching cues to offer the other lifters in the group. Ultimately they may benefit short term from the coaching and labour of the givers but in the end they hold back the progress of the group and themselves.

What are you contributing to the people around you?

Wild Weekend

Yeah, what makes for a crazy weekend for me may have most people snorring due to boring. This weekend we left the house early and headed for Toronto in a rented box truck.

I was on a mission to deliver a shiny new pair of Prowlers to the brand new athletic facility at Upper Canada College. Now you are probably scratching your head and thinking, "never heard of that college before", and that's because it's a private boarding school for high schoolers. I'm not sure how long it's been around for but I saw team pictures on the wall dating back to the 40's.

Anyways, the important thing is that the athletic department now has 2 prowlers that will be helping them get their athletes in peak condition like never before.

When we arrived a couple of the coaches from the school wanted to have a prowler session to try them out and asked us to join them. Of course it was pouring rain. No problem they have a bubble that covers half of their turf football field. unfourtunately for us the weekend security gaurd couldn't access the light switches so the bubble was out. We sucked it up and did a bunch of pushing pulling and suicides in the rain.

It was a great prowler session despite the cold soaker we were experiencing.

Here's what I did on the prowler:

Thick rope hand over hand pulls (100') into a low handle sprint (100') X3

15yd suicides (high/low handles)

1 suicide race against one guys training with us. (Yes I won, and my prowler had an extra 50lbs on it)

Tonnes of fun and a long late drive home.

The Aftermath (Recovering from the Safety Squat Bar)

Well, just as I expected the Safety Squat Bar blasted the crap out of my back, hips and quads.

Sometime around 3pm yesterday things really started to tighten up. The penguin walk was starting to develop from some seriously tight legs and man was my upper back tight.

Obviously if you want to get the most out of the next training session, not to mention be able to function at work the next day, you need to take some action on the recovery front.

Drum Roll Please!



If you haven't heard or used a foam roll, check it out here.


Now that we are on the same page, let me tell you why I feel the foam roll is so damn important to a quick recovery.

Because I've used it many times and it works!......DONE DEAL

I rolled out my quads (or I.T. Bands for those of you that like to get technical), my groin, my upper and lower back, I even rolled way up onto the traps. Standing up after the 10 minutes of restorative work, I can immediately feel the difference. My legs are still tender but I can move very freely and even drop into a deep oly squat position with ease.


So why are you still limping around for 2 days after your crazy squat session?

Grab a foam roll, recover faster and keep moving forward in the quest to be BIGGER AND STRONGER. (or in the case of most ladies just stronger and sexy looking)

The Safety Squat Bar

If you've never seen one in the gym than you probably don't know what your missing. And yes I am talking about the safety squat Bar.

This bar is fresh on my mind this morning because it was loaded on my back last night. I can already feel the stiffness coming. It will soon take over my posterior chain (from the back of my knees and in this case to the bottom of my neck).

Simply put the safety squat bar blast you pretty much from head to toe.

So for eveyone that has squatted with this bar, I know you are feeling a slight bit of sympathy for me and maybe a bit of jealousy if you don't have regular access to one yourself.


Why is this bar so different?

Whay makes it blast the back differently that a regular bar?

It's so simple that you may almost miss it. It's the offset position of where the plates are loaded in relation to the bar that sits on your back. The offset causes the bar to almost always try and twist itself true. And that my friends is why it you feel it in the back.

There is no substitute for this bar. It should be in the toolbox of every serious lifter or athlete looking to perform better.

I build 'em and sell 'em here.

I gaurantee it will drive up your squat, deadlift and overall performace.

The Ultimate SupersetTraining Workout For Fat Loss

Until recently, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a chosen exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals (Generally 3 sets of 10 is common). For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to digest for people new to fitness, they are also an extremely inefficient way to organize your training. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on TSN, and then make their way back to the bench to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one exercise. That means you’d need at least in hour to perform four different exercises! This is pure bullshit. If you need more than 1-2 minutes rest, we better have a talk about conditioning.

A much more effective and time saving method to ordering your exercises is using the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though circuits and trisets are excellent alternating set options, I believe superset training is by the far the best option time and time again.

Here is an example of some superset training we use in our

Ultimate Fat Loss Boot Camp:

Exercise#1a- Squats

Exercise#1b- Dips

Bridge: 100 jump Ropes

Exercise#2a- Pull-ups

Exercise#2b- Leg Raises

Bridge: Jogging Burpees

Perform each superset up to four times for total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of two different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core



I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come.

Stay Strong

Paulv

www.ultimatefitnessgyms.com

Shut up and Train

Sometimes we don't need to think about it, talk about it, worry about it, or whatever.

We just need to shut up and lift.

How do you make this happen?

Plan your work-out the day before, write it down in your training journal and be ready for battle when you get to the gym.

Plain and Simple.

Here's my plan for tomorow night.

Safety Squat Bar Box Squats-(using the 5/3/1 method, this is the "3" week)

GHR-4 sets of 15-20

DB lunges-3 sets of 100' (turn @ 50')

GHR sit-ups with a mini band-3-4 sets of 20

Prowler-3 dubs with +180lbs (minimum)

My Supplement Staples

Supplements have been around for a long time. They work great but you've got to remember that they are a SUPPLEMENT to your nutrition plan and not a magic pill or potion.

It suprises me that there is still so much confusion surrounding supplement use and what supps are required for an individuals needs.

Here's and example of my current supplement use:

Protein Powder- I go through a 5 pounder of Whey Fusion in about 2 weeks. I use it in breakfast shakes when I'm running late. I drink it pre and post training, and I also drink a big 3 scooper in the middle of the night when I wake up to take a leak.

Waxy Maise-This supplement has been around for a while and used to go by the name Vextrago. It is a high molecular weight carbohydrate. So what the hell does that mean?
It passes the stomach very quickly and it pulls water and other nutrients with it. It is unmatched as post training carb source. It's also an easy way to get a lot of carbs in if you are trying to gain mass.
I take 1 scoop pre training, 1 scoop during training, and 3 scoops post training.

Beta-Alanine- This amino acid is cheap and easy to add to your supplement regime. This amino helps you build new muscle proteins. Which means a leaner more muscular body. It also helps your muscular endurance. I've broken more rep records in my training than ever before using beta.
I take 1 tsp pre-training, and 1 tsp post-training.

Creatine- If you haven't heard about the strength and endurance gains that creatine help you get, then you better stop living in your cave. It's been around for a long long long time. It is NOT steroids. It will NOT make your balls shrink, it will NOT cause water retention. Wake the hell up.
I use CX-3. I take 3 caps pre-training, 3 caps post-training and 3 caps with breakfast on non-training days.

Z-test- This is THEE ulitmate MAN supplement. It is a Zinc, Magnesium, vitamin B6 complex and tribulus. Tribulus is a herb that tells your body to produce more of it's own natural testosterone. I always feel well rested, have crazy vivid dreams and fell frisky as hell with my Z-test. It's very popular for older guys too. It helps you feel the "love" again. If you know what I'm sayin'
I take 6 caps before bed. I live on this stuff.

Neo-Lean Fat Burner- As I'm ramping up my nutrition and trying to be a lean 240lbs for the LW worlds, I've been adding in some extra morning cardio and Neo-lean is my fatburner. Its strong enough to keep me feeling alert and energized on the stair climber at 5:30am and I can also notice that I stay warm and sweat a little bit all morning.
I take 2 caps before my morining cardio with a double espresso, and I take 2 caps in the afternoon when I start to feel lazy.

And last but definately not least.....

L-Leucine- This is the most important of the BCAA's (Branched Chain amino acids) It helps keep your body in an anabolic state. This is important if you are trying to gain muscle, deal with a lot of stress and/or do a lot of endurance training.
I take 5g pre-training, 5g during training (with my waxy) and 5g post training.

It seems like alot, but let me tell you I'm progressing forward like never before, I'm lean and I feel unstopable under stress.

Not Just For Girls

I run a fitness BOOTCAMP. We have based it loosely on crossfit style training.
It's a crazy work-out. I often use the WOD's (work out of the day) for my cardio intervals. It's no joke. I'm often beaten to a sweatty pulp and feeling my muscles screaming from head to toe.

If these work-outs can kick my ass and make my muscles burn why is it that the average male gym rat turns up his nose at our bootcamps?

Lately there has been more and more guys trying it and loving it. They get leaner and build muscle at the same time. Let's face it, the average guy primarily wants to look better with his shirt off, and that's exactly what getting leaner and building muscle does.

These BootCamps are not just for the ladies!

They will kick your ass guys, I gaurantee it.

I think a men's night is in order. An introduction to the best goddamn 45 minutes of training you will ever find.

I can't wait to see the look of dispair and the change of attitudes after the first men's night.


Does this work-out look like it's "too easy for a man" or "only for women" ???



So....are you ready to try my BOOTCAMP now?

Indestructable Ankles

I was talking with a client about how trashed her ankles are from years of playing basketball and it reminded me about this great video that was recently posted on Defranco's Training systems.

Enjoy!

A New President

So, all the hoopla and hype will finally come to an end and the americans will find out over the next 4 years if they chose the right man for the job. Unless you've been living in a basement gym you're probably aware that the U.S. presidential election was yesterday. And even here in Canada it seems as if the campaigning has been going on for at least the last 2 years.



Well, I'm glad its over.



Here's a great work-out plan if you are in a hurry and have nothing but yourself and a few feet of floor space.

Burpees X 10
Push-ups X 20
Sit-ups X 30
Body Squats X 40
Jumping Jacks X 50

Here's a sample of good Burpees


Try and do 3 sets without any rest between exercises.
If you really want to test your mettle do 3 sets with no rest at all.

To make this interesting lets see who can do 3 sets the fastest. Video your work-out and email it to me. paul@ultimatefitnessgyms.com

The winner will get a free UF serious about strength T-shirt.

Show me some speed kids.

How to "Make time"

I've always felt pretty strongly that if you don't have time to do something, then it simply isn't as important to you as you may think.

I got asked again yesterday, how I ever find time to train.

My answer is always the same. "I make time, because training is most important to me."

So here's my big tip on making more time to train. (or do anything productive for that matter)

I've said it before and I'm sticking to my guns here. Turn off the fucking TV.

How many hours of TV do you watch per night? Per week? Be honest with yourself. Lying about your bad habits doesn't affect me any.

What's more important? Watching your favourite show or losing that spare tire around your waist?

My living room is probably pretty dusty, and the $20 yard sale TV I bought in 2001 is still not hooked up to any cable or satellite.

Take a little pride in your training and just say no to that show. After a month you won't even miss it.

Reaching greatness (or just not fatness), requires great sacrifice. Just think about how you could benefit from getting rid of your entertainment equipment.

Pawn your $10,000 worth of TV and Surround bullshit. That could be spent on a lifetime gym membership, personal training and nutritionist. For that kind of coin you could have me move into your house and cook your meals.

The $50-$70 per month you spend with your digital cable provider can be spent on good food, supplements and some regular massage therapy appointments.

Another weekend another great event training session for me. As I write this monday morning, I'm already thinking forward to next saturday's events session.

Just to give you an idea of what I do at these events sessions and how I eat on my most intense training day of the week, I'm going to give you a snapshot of my training log from Saturday including my food journal.

Saturday Nov 1st 2008;

8am- 8 egg whites, 1 whole egg, 1-3/4 cups of oats, multi-vitamin

10am-4oz round steak (cubed), 1-2/3 cups of brown rice

Noon- (Pre-training shake) 1 scoop waxy-maise, 1 scoop vanilla Whey fusion, 1 tsp beta-alanine, 1 scoop L-Leucine

12:30pm- Atlas stones- 205lbs stone front squats and 255lbs stone loads (as warm-up),
300lbs stone load to 54" platform for 3 sets of 2 reps,
320lbs stone load to 54" platform X 1 rep,
350lbs stone load to 54" platform X 1 rep,
385lb stone load to 54" platform X no lift
385lbs stone load to 51" platform X 1 rep

650lbs timber frame carry- 4 carries of 60-75 feet.

650lbs tire flip/205lb atlas stone carry- alternating flips of the tire with a partner for 150' and then carrying the stone back on the shoulder as fast as possible.

During the training I sipped a waxy-maise/L-leucine combo

3:30pm-(post training shake)- 3 scoops waxy-maise, 1 scoop whey fusion, 1 tsp beta alanine, 1 tsp glutamine.

4pm-1 scoop whey fusion, 8 plain rice cakes

5pm-4 oz round steak, 1-2/3 cups of brown rice

7pm- 4 oz round steak, 1-2/3 cups brown rice

9pm-4 oz round steak, 1-1/2 cups of brown rice

11pm-1-1/2 scoops whey fusion.

1:30am (wake up from sleeping)-3 scoops whey fusion, 4 tsp olive oil.

That was my day in a nutshell, in terms of training and nutrition.

I always look forward to saturday events for the simple fact that events are a ton of fun and leave you blasted afterwards.