For the past few weeks, my goal has been to focus on protein and water intake. I have done so well with protein that I have neglected fats and carbs, routinely consuming a lot less than I should. Last week,…
Whiskey Row 5K
This was one of the most unique, most rewarding, and most fun I have had at a 5K in recent memory. Other than completing my first 5K, this might be one of my favorite memories at such an event. A…
Figuring it out
Yesterday morning I woke up, weighed, and found myself at a weight I have not been at in perhaps two years. It makes sense to me to document this, not as a way to brag (Because let’s face it, I…
Leaderboarding Again
I am nearly done with week 6 of the latest FBB training cycle and have been enjoying myself in the gym more than I have in recent memory. One aspect of the program is the introduction of a leaderboard, something…
Vacation Fatness?
Last week the family and I were out of town, and normally anxiety sets in for me in terms of missing workouts and eating like an unsupervised child. I remember years ago when I was weightlifting, I used to count…
Nutrition + Progression
Weekly Goals 4 days of lifting Moving every day intentionally Only caffeine in the mornings No energy drinks Daily Goals Be at or under calorie goal Water intake Blood pressure measurement Steps: 9,000 – 10,000 Higher protein intake Limit snacks…
FBB PUMP40 – Week 8
Day 1 Intensity Superset E3:00 x4 Wide grip bench x6 Pendlay row x12 Seated cable row 4×10 DB hammer curl 4×10 Standing chest press 4×10 EMOM x6 Hanging knee raise x15 Ab crunch machine x10 Day 2 E2:00 x10 –…
FBB PUMP 40 – Week 7
Day 1 Intensity Superset E3:00 x4 Wide grip bench x6 BB Bent over row x10 Intensity Superset E3:00 x4 Gorilla row x5 e/a DB deficit pushups x10 Tricep press down 4×10 Day 2 E3:00 x8 – Pause BS x5 Lying…
FBB Pump 40 – Week 6
DAY 1 E1:30×4 – 1 1/4 close grip bench x8 E1:30 x4 – Biangular lat pulldowns x8 Supinated bent over row: 4×8 Tricep press down (V handle) 4×10 E0:45 – Hanging knee raises 4×15 DAY 2 E3:00 Box Squat…
Nutrition Progression
Last week I purchased an annual subscription to Lose It! premium. I have historically used My Fitness Pal to track macros but Lose It was suggested to me as a better alternative. Whenever I have tracked what I was eating,…