First training cycle

Upper body day A

Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Barbell shoulder press - heavy 5 sets of 10 reps
Wide grip pull ups - 80% effort x 5 sets, reps vary
Barbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps

Lower body day A

Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80%  of other day's weight 5 sets of 10 reps
Leg curl - 5 sets of 10 reps
Calf raises - 3 x 12 reps
Leg Raises - 4 sets

Upper body day B

Pull ups - 5 sets of ? reps, max effort
Barbell rows - Heavy  5 sets of 10 reps
Incline bench - 80% of other days weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
Barbell Press - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps

Lower body day B

Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight  5 sets of 10 reps
Leg Press -  heavy 5 sets of 10 reps
Leg extension - heavy  5 sets of 10 reps
Calf raises - 3 x 30 reps
Leg raises

You follow this same routine for 4 weeks.  Then for the next 4
weeks you keep the exact same exercises in the same order
but change the reps for to 5 instead of 10.  So the next 4
weeks are 5 sets of 5 reps.

The final 3 weeks of this program is the power lifting phase. 
During these 3 weeks you keep the exact same exercise
in the same order but do 5 sets of 3 reps. Then you take
a week off for the 4th week and start fresh with 5 sets of 10.

A quick overview of this program is:

4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.

Back on AD

After 4 months of doing a cutting cycle and preparing for my first ever fitness show, is time to plan for the future. Besides business plans, I am preparing for the next Naturals Bodybuilding show closest to next summer (2010).
I have 3 days back on a Ketogenic diet and I'm just waiting to feel my body adapting for me to have my first carb spike.
I've been keeping my diet simple and sees that as the days go by my I feel hungrier for the food I am supposed to eat which is a good thing since I am bulking up. I will be giving updates of my diet, some recipes here and there but right now I wont play with numbers only details.

As soon as I get up I have 200grms of DHEA, 1 tsp of glutamine, 1 tsp of leucince
I am aiming to put in my mouth around 3 OZ of meat with 10 almonds or nuts as my first meal.

Other supps Glutamine and leucince first thing in the morning, pre and post workout and last thing at night. 15 grms of fish oils and pre workout luekic and BCAA's

After that, during the whole day I eat until I feel full and my meals have con sits of:
Eggs with bacon/steak/chicken
Beef chilli
Beet stew
Chicken, bacon, egg salad
Pork Loin with homemade sauce
Steak

Snacking on leftovers or full fat cheese, protein and peanut butter or whey with coffee and cream.

M1

Pork skins

Cucumber (4am)

M2

2 eggs

1 organic sausage

3 strips of bacon

fish oils

M3

2 beef/pork patties

1/2 eggplant

Fresh Zucchini salad:

2 peeled zucchinis. Grate them or julienne

Drizzle olive oil

Sprinkle some salt

Pinch of ground pepper

Pinch of cinnamon

1 tablespoon of coconut flakes

M3

400ml of cold cofee

Natular whey (35grms)

2 tbls of cream

cinamon

PWO

2 servings of Nitro thch

creatine

M4

1/2 chicken breast

cucumber

M5

About 1/3 of a chicken

Sautee mushrooms in butter

Fish oils

Day 2 week 2

M1

Steak and eggs

Coffe and cream

Fish oils

M2

Beef patties

Salad

M3

3 oz of tuna in olive oil

M4

Beef patties

Zuchini

Caramelized onions

Fish oil

week 2

Well I must confess that yesterday Sunday after 4pm I had a maad evening! It started with Nachos and Chiken wings n 2 pints of beer. Then a medium french vanilla with a boston cream donut. Followed by one box of chips a hoy.

Monday

M1

Coffee and cream

M2

Steak, bacon and eggs

Black coffee

PWO

Creatine+2 servings of nitro tech

M4

4 Eggs n cheese on the fly

Pork skins

M5

2 small cans of olive oil tuna

M6

Ham and egg salas

pork skins

tea n cream

Fish oils

Lift:

BS 2x5@290

BP 2x5@205

DL 5x375

In 5 min:

Do 100 DU's

Row AMCalAP

got 37 cals did the 100Du's in 1:45min I think

Day 6

Breakfast

2 eggs

Ground beef

3 strips of bacon

Coffee w/cream

M2

2oz of cheese

Pork skins, alot of them!

Lunch

Fast fry steak with onion

Pork rings in vinegar

Veggies

Dinner

Beef stew

Then out of the blue I had 6 donuts from Tim Hortons and a Ben an Jerry's. It tasted like a piece of heaven

Day 4

Meal 1

About 1 cup of Beef Stew

Breakfast

2 eggs

3 strips of bacon

1 1/2 beef paties

Fish oil

Coffee n cream

PWO

2 scoops of nitro tech, 1 tsp of creatine

Same lift as Monday

Lunch

Paleo Chilli

Then some more chilli

Snack

60 grms of whey with flax seeds

Dinner

Chilli

FIsh oils

Then went out and had:

Chicken salad

Tea with cream

And a tiny slice of piza form mi wife's

Day 4

Breakfast

Pork Sausage

3 eggs

3 slices of bacon

coffee with heavy cream

Fish oil

Lunch

300 grms of ground beef/pork

1 cucumber sliced

Snack

6ogrms of whey

1 teaspoon of ground flax

2 tbls of coconut flakes

Dinner

Beef stew with cabbage

1oz of mozzarella cheese

Piece of ark chocolate

Fish oil

Day 3

Meal 1

Cup of beef stew I'm doing on the slow cookedr since last night. Waking up @ 5am and running a WOD at 6am, really just put any protein in my mouth to get my metabolism going.

Breakfast

3 beef patties

2 eggs

coffee with heavy cream

Lunch

Beef Stew with cabbage.

This one's been in the slow cooker for 12 hours and is delicious.

BTW anyone on a budget and going for paleo or high protein, go to Fortinos. The have great prices and every week they upsale meet. 3 weeks ago turkey breast @ $2 a pound, 2 weeks ago whole chikens at $5dlls, last week, Ground beef and stew beed @2.25 a lbs.

Eventhoug I eat mostly grass feed and free range, this saves the cents for buying my supplements.

Pre W.O.

30 grms of whey 1 teaspoon of creatine

Post W.O.

2 Scoops of Nitro tech, 1 teaspoon of creatine

Meal 5

2 samll cans of tuna in olive oil (starving and on the go)

Dinner

Beef stew, 2 plates I served

Lettuce and olive salad with hommade dressing (1 egg yolk, 1/4 cup olive oil)

Fish oils

4 tblsp of cocunut flakes

tea with hevy cream

Workout

BSquat 3x5@290

BPress 3x5@205

DL 1x5@395

Today I'm visiting Danielle n Jennifer at Crossfit Altitude @ Burlington. Just saying hi and taking some new heights. I hope I don't get tempted in to the WOD as I always do.

Meal 1

Small beef patty

1 zucchini

2 tbs coconut flakes

8 grams fish oils

Meal 2

300grams of ground beef

2 Zucchinis

Coffee with heavy cream

(note: organic zucchinis were on sale so I bought 4 lbs for $2.95)

I was not tempted to do the WOD so I'm now at home enjoyin a good 300grams of cocunut curry ground beef (all grass fed) with borcolli. and since I felt a bit hungry after I ate the rest of that seasoned liver. A total of about 400grms of meat.

Meal4

40grm of whey

3 tbs heavy cream

Cold coffee

Dinner

Same as lunch

Fish oil

Day 1

I'm taking on the Anabolic Diet and Starting Strenght Novice Program. Today is day 10 of the workouts but day 1 with the diet. I'll be posting the workouts, foods and other stuff.

I'm taking on the anabolic diet because I've been wanting to for awhile. I'm not WAMing (weigh and measure) food but eye balling and not consuming lots of calories. My goals are to improve strenght and keep body fat intact or even lower.

I'm supplementing with fish oils and snacking on whey for the budget. My friend gave me a tub of nitro thec so I'll use it only on the post workout. it has 5 grms of carbs so I need to keep it under control, I can't pass the 30grms of carbs a day mark. I was given a container of creatine wich I'm on the loading phase as well. This just because it was a gift!

I'll put approximations in weigh but there no formality

Meals today

Meal 1

150grms of pork loin

shake with 2 eggs, 3tbl spoons of heavy cream, 2 teaspoons of coffee, 1 scoop of whey

Post workout

2 scoops of nitro tech

Meal 2

2 Free range chicken hind quarters wrapped in bacon

Cabbage salad with shit load of olive oil

2 table spoons of coconut flakes

Meal 3

1 scoop of pure whey

1 cup of cold coffee

3 tbls of heavy cream

Cinnamon

2 hard boiled eggs

Meal 4

2 3oz beef patties

2 oz beef liver

zucchini

asparagus

butter

Coconut flakes and pure dark chocolate.

Workout:

Squat 3x5 290lbs

Press 3x5 125lbs

PClean 5x3 175lbs

3 sets of

5 strict pull ups

12 military push ups

Resting in between round without failing

Its been awhile

Today I'm transforming and committing to myself and my community in creating and enrolling, starting with me.

My workout today

OHS 40% of 1RM, 5 reps on the min loading 10 lbs every min until failure

Started @ 135 and went to 175 but didn't had time to load up the bar for 185.

30 Man makers @ 36 lbs kbells

15 sec row 45 sec rest x 5

Update

Workouts of last week:
For time:
3 rounds of:
10 Push jerks (115/75)
10 Push ups
Then do 100 air squats
And the repeat,
3 rounds of:
10 Push jerks (
115/75)10 Push ups
Time: 9 min 12 sec

-EDT Power hang clean @145 x 4 reps, finished all 14 sets in 15 min (4 resp every min by the min), need to add more weight
Push press: 5 x 2 @ 205

- For time:
Row 1000 mts
Then do 10 rounds of :
10 pull - ups10 ring dips
13 min

- 7 rounds for time of:
3 push jerks 155#
6 pull ups
9 swings @ 50 #
6:12m

- Hang power snatch practice 10 doubles @ 115#
6 rnd of
Max reps of OHS @ 135 Score: lowest 9, highest 13
1min rest
Max Muscle ups: lowest 1 highest 4

- EDT stenght bias
Full clean (squat clean) @ 155# + 2 Front squats, 14 set, finished all, next time @ 165#
Alternating double Tabata
Kettelbell swings 2 pood
Box Jumps
Scored 10 every single round

Cindy

I've finally did Cindy for the first time today. Thats right I've never done a full Cindy. First time today got 24 rounds plues 5 pull ups. Not bad I'll say. My goal next time it to get 27. Honestly I'm still thinkin of dropping down to 205, still got some fat around me. take 10 lbs off me and I'll probably get better met-cons.

As for my buddy Dave he got 28 rounds, I knew he would, he is the record hopder for max pull-ups and push ups in the Box.

Food today: Had kept it on the Zone. Only modification I'll start is having a high Fat PWO ice cream made with cocunut milk and Vanilla whey. I haven't respond well to my carbs afterwards.

Back in the Zone

After a month on Thriving on a low carb paleo diet, I have to start watching my pocket and decided to go back in the Zone. Why?? portion control, optimize performance. I'm not on the typical Zone guidelines on a 40/30/30 ratio (C/P/F) but on a 50/45/5. Trying to lean down a but, honstley doing box jumps at 207 was easier than at 217lbs. So I'm experimenting.

Imoved 5 of my carb blost to my post workout meal and the rest I just sparingly have veggies with my meals, I don't count the, and I don't coun't my Fat intake, I really don't mind it.

I've been feeling hungry but again, adaptation. Eating 19 blocks of protein is easier on the budget if you are only consuming gress-fed beef and free range pultry. I will continue until my set weight or until I see a drop in performance, something that hasn't happpend.

Todays WOD:

Clean @ 80% 1RM (200lbs)
15 min, max single in 16 min with at least a in of rest in between reps.
Got 12. Once I get 15 is time to go up on weight

Max rounds in 15 min of
4 Box squat, on the 1 foot box @ 190lbs
8 Millitary push ups

Then I practice my "pose" running for about 10 min and ate!

meals until now:
1.- Hom made pork sausages (4p), tsp of fish oul and almonds (<12f)
2.- Sweet potatoes and vanillla whey (6c, 4p)
3.- 1/2 of my cob salad
4.- 1/2 cob salad (3p l;ots of fat!)

Rest day

So today I'm taking a rest day. The past few days have been hard, but hard!
After monday and a Tabata FGB WOD, yesterday we did a 3min max pull-ups, max reps of 3 min squats and 15 min row for distance. Again... HARD!!

Oh yeah and a first time Hot yoga session after my lift on monday, my shoulders are still stiff!

Well, I'll rest and my next post will be Saturady on me wife's birthday. It'll be tuff.

Some Strenght

Today I wanted to practice my box squats, I really whant my RAW Strenght to go beyond ordinary.
I did 3 rounds of:

8 box squat to the 12 inch box @ 170 lbs
8 Deadn hang pull ups
8 Ring dips

Then

50-40-30 Double Unders mixed with
30-25-20 millitary push ups.

Good one!

Had some Grass-fed Beef Stew for lunch

Tuna and almonds in the afternoon

Bison and almonds for breakfast

I'm trying to rotate nuts and meats. So each day I'll be eating a single type of meat, fish and nut.
Tomorrow is turkey, salmon and pine nut day.

yes we did it again

SOrry the post before this one was kinda messed up. We did Frianabeth again today.

I got my time down by 30 seconds.

honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.

Its fun and awesome to see all the bars set up for the WOD.

FEEDING THE MACHINE: Frianabeth it was!!

FEEDING THE MACHINE: Frianabeth it was!!

The Chief

Yesterday I had a one on one session with my client Ross. Ross has been trianing with me for over a year, hes got great results and I've been lucky enought to work with his lovely wife and daughter. My time with them has been more than rewarding, they ar enow both involve in fitness as a lifestyle.

Anyway, we are both close enough to know our favorite beer and eating habits. Long story short, he gave me "shit" about eating meat, again. 

Just to let everybody know, it was something I was thinkin for over 2 months. It wasn't easy but I had to try again. Just so everybody know, I'm happy right now, I feel much for my wife but she's been suportive as usual. I love you Aleks.

Today my friend Shawn came back and him and my friend/business partner James did:

'The Chief'

Max. rds. in 3 minutes of:

3 Power Cleans 135#/95#
6 push ups
9 squats

Rest 1 minute, repeat for a total of 5 cycles, count every round during each cycle.

We battled hard, I was happy to workout with both gain. I love it. The WOD was hard and kill our quads. Happy with the scores... 30 for me.