Day 11 of 30

Today is day 11 of 30. For our situp and pushup challenge we have 65 today.
Being Tuesday it is also Shoulders, Legs and Calves day. 3 sets of 6. This is also day 30 of 365.

A few announcements:

  • After the pushup and situp challenge I will be doing a Pull-up challenge.
  • Also in December I will be putting on a Can You 24 Challenge. By ordering a 24 day cleanse pack from my Advocare store, you will receive a post holiday cleanse and jump start your New Year with a great weight-loss, and plateau breaking, supplement routine. I will also be providing support throughout the 24 days, as well as a workout to help enhance the program.



First off- Day 9 of 30- today is 60 pushups/situps

OK, So yesterday around noon I came home and was followed from the front of my neighborhood to my house by the FedEx truck. I contemplated stopping and getting my package without having the driver go all the way to the end of the neighborhood. I thought better of the idea, I mean it would be pretty embarrassing if my package wasn’t the truck or if the driver had other deliveries, or I don’t know, the driver thought I was going to rob them.

With all that said I finally got home and got my package! It was my next months supply of supplements and vitamins. It was like Christmas!

Photo Oct 24, 11 53 36 AM


Going along the lines of supplements, I want to also provide you with my grocery list for the upcoming week. On top of the supplements here are the items I eat on a daily basis. These items account for around 2000 calories and the only things not on the list are dinners. My wife does an amazing job with dinner and I just have whatever wonderful meal she makes.

Take the list and divide the amounts by 7 and you get what I eat in a day. There are other options and I can help you if you need some ideas. Here’s the list:

Photo Oct 24, 8 37 26 PM

Day 4

After 3 days of working out I haven’t been anymore or less sore than in the past. I did’t really expect to feel sorer, but I know there is a day coming when I will just want a break. Until then, I am just pushing forward.

Today was a mixed bag of exercise. I decide I needed to do a little more running than I had been doing, and after lifting I went on a 1.5 mile jog. For flight school I am required to complete 1 and half miles in 12 minutes and 53 seconds. While this isn’t a blistering pace, the trail used is made of mulch and sand. This absorbs energy and slips slightly causing peoples’ time to slow. Anyway I completed the trail in 12:42.

Prior to running I about 45 minutes in the gym lifting. Today was shoulder day with some calf work. I like shoulder days because it is much shorter than the other lift days, but I still get a good pump and am left feeling sore and wiped out. Here is the routine:

  • Dumbbell Shoulder Press 4×12-15
  • Side Lateral Raise 3×12-15calf
  • Single arm front cable raise 3×12-15
  • Rear Delt Flyes 3×12-15
  • Dumbbell Shrug 4xAMAP
    -the shrug is another exercise that I like to use the heaviest possible dumbbell and just burnout my shoulders
  • Seated Calf raises 4×25
  • Leg Press Calf Raises 4×25
    -If you have never done calf raises on the leg press machine, it is time to start. The added level of stretch and the extended range of motion is the ultimate workout for calf muscles. This is a top 5 exercise in my book. (more on top 5 tomorrow)

Get up, Get active, and Get fit! Keep up the hard work and let me know how things are going for you.

Coming up tomorrow- Leg routine, Top 5 exercises, and a new idea for the Blog.

Back in the gym (Day 3 of 365)

After a nice run Tuesday- 2 miles on Perdido Key Beach- It is time to get back in the gym. A little play on words there, it is Back and Bi day.

After some spark and muscle strength I was ready to go and pumped for my lift. I really like that the supplements help me physically without causing jitters, and that I can very clearly feel the strength difference when I take them. Without the supplements I don’t lift as much and feel sluggish throughout the hour plus I am in the gym.

Anyway, back to the workout. Before laying out the workout for you, I want to explain to you my thoughts about single arm rows and other forms of rows. No matter what routine I follow, I make adjustments for these exercises. Since I am working for size and strength, I want to taxed my muscles as much as possible and in as few reps as possible. Hence the typical 4 to 6 reps of heavy weight for strength gains. As much as I like Jim Stoppani and his research and workout routine, I still modify his back routine slightly. I believe that in order to lift big in the shoulders and chest, you have to be able to pull big with the back. Your back controls the weight as you lower it, and helps to stabilize everything as you lift back up. Have you ever seen a heavy lifter or world record holder with a small back?

To modify the weight and reps, I ignore rep count on back days and setup heavy weight. Right now that means I use 100+ pounds for one arm rows. I strive to perform this exercise with the largest dumbbell in the gym. For now I am going to start at 100, it has just been too long since I hit the weights hard. The other modification is to do pull-downs using my body weight or as close as possible. With both exercises I do the recommended sets and just knock out as many reps as possible.


That’s EXACTLY what I look like in the gym

So now the workout for today:

  • One Arm Row 4 sets of AMAP
  • Seated wide grip Pulldown 3 sets of AMAP
  • Standing Pulldown 3 sets of 12-15
  • Straight arm Pulldown 3 sets of 12 to 15
  • Reverse Barbell Curl 4 sets of 12 to15
  • Incline Dumbbell Curl 3 sets of 12 to 15
  • One arm high cable curls 3 sets 12 to 15
  • Hip raise 3 sets of 30 reps
  • Crunches 3 sets of 30 reps
  • Oblique Crunches 3 sets of 30 reps

Don’t forget your protein after a day like today!!

Day 2

Today is Day 2 of 365. Last time I didn’t make it to day 2, so yeah- high five!

It’s a pretty easy day because of my Medical Exam. I haven’t eaten since 7pm last night because of the blood work required at todays exam. After I have lunch I plan on going for a two mile run with my wife. It has been awhile since I ran on the beach, and I think today is the day. I mean I live in Pensacola after all! Why would I run anywhere else?


Shall We Try Again?

In the midst of moving from Norfolk to Pensacola, two things happened. First I didn’t make time to blog, and second I didn’t work out. I pledged to workout 365 days in a row, however with long days on the road, and a couple of 40oz curls, I took time off.

At first this did not really bother me. I was accomplishing my move and as a family, we were starting a huge, and new chapter in life. But once I arrived at the new house, I began to feel like this:


Unfortunately I was out of my element and out of rhythm. Even buying new running shoes, and completing a 5K with my wife, couldn’t get me back in gear. I had lost momentum and was enjoying my down time.

However, that is not me. I will never be able to ignore working out and taking care of myself. I didn’t spend 4 years of my life studying exercise science because I liked the theory of it. I did it because of my love and passion for being healthy. Nothing beats taking care of yourself and others, and after a little pep talk, I was back.

So today it is official. I am restarting the 365 days of exercise. Today’s routine- weight lifting for strength and size.

I have posted a few of the exercises in the past, but here is the complete workout for my new Day 1:

  • Bench Press 4 rounds of 12 to 15
  • Incline Dumbbell Press 3 rds of 12 to 15
  • Incline Dumbbell Flyes 3 rds or 12 to 15
  • Cable Crossover 3 rds of 12 to 15
  • Triceps Pushdown 4 rds of 12 to 15
  • Overhead Cable Tricep Extensions 3 rds of 12 to 15
  • Standing Calve Raises 3 rds of 25
  • Seated Calve Raises 3 rds of 25

The first few exercises felt pretty hard, but after the Muscle Strength and BioCharge kicked in, I began to really feel the burn and pump, and by the end of the workout I felt like this:


I am not big on pre-workout supplements, and I don’t drink caffeine, but the animo acid supplements by AdvoCare have been great. Some days you just a little pick me up in your workout, and I have found BioCharge to be the best one out there.

Tomorrow I have a huge medical exam for flight school, but I will be sure to get in a workout and let you know how it goes!

365 Day Challenge: Day 1

Day 1 was today, August 19, 2013 and it just so happened to be a leg day. A midst the packing and preparing for the upcoming move to Florida, I found a little time to get to the gym and get in my leg routine.

Here is the routine:

4 sets of 12-15 Back Squats
3 sets of 12-15 Leg Press
3 sets of 12-15 Leg Extensions
4 sets of 12-15 Romanian Deadlifts
3 sets of 12-15 Leg Curls

3 sets of 20-30 Weighted Hip Thrusters
2 sets of as many crunches as possible
3, 60 second Planks

While completing the workout I used Advocare’s new BioCharge intra-workout supplement. On day two I am going running and will use the supplement again. I will post a review of the supplement after a week of usage. If you are interested in more about BioCharge please click the picture below.


Also around the corner, I will post a few pictures and my starting stats for the year long challenge. I will update those at regular intervals and track all my progress with you.