Super Sore

I am sore, sore, sore. That 30/15 workout is tough. Luckily, all I have on the schedule today is some stretching. One hour of stretching. I use the X Stretch taken from the P90X routine. It was just what I needed. Some of the moves were painful due to the soreness, but I had to work it out.


Diet

No need for a ton of calories today.

Calories – 1600

Carbs – 190g (%)
Protein – 145g (%)
Fat – 40g (%)


In good health,
Joe

Push/Pull

Today’s workout was truly going to be a challenge. A big double and I am looking at about 3 hours of total workout time. The wife has been gone all weekend, so I needed to readjust my schedule. I wouldn’t be able to do my first workout until I put the baby down for a nap. The second one would have to wait until she got home.


AM Workout

My second 30/15 routine followed by Killer Abs. Both of these are taken from Tony’s 1-on-1 series. You are looking at about an hour and a half of total workout time. First, the 30/15 routine. This one is pure evil. It was just as hard as the first time I did it. Halfway through, I couldn’t wait for it to be over. At the same time, I wanted more. Arms burning, back shredded, chest begging for a break. It doesn’t get any better. My numbers were better than last week. I ended with 295 push-ups and 176 pull-ups. The ratio came out to be about 24/14. I am going to be hurting pretty bad tomorrow.

Next was the Killer Abs. No problems here. 490 reps in about 20 minutes.


PM Workout

30 miles on the bike. Due to the snow, I was forced to do this one on the trainer. I finished at 22mph average speed. There was nothing special here. Just straight, consistent riding. I switched gears every 6 miles to get progressively more challenging. I was in the big chain ring throughout the workout. Point Break playing on the tv made the workout go by somewhat faster.


Diet

Calories – 2200

Carbs – 190g (41%)
Protein – 200g (44%)
Fat – 70g (15%)


In good health,
Joe

Paying The Piper

Today was tough. After a previous night of grilling, wine and Belgian beers with a friend, I awoke to feeling like absolute crap. It was a long day with the kids. My wife is gone for the weekend, so it was all me. I will not make this mistake again. I did not workout until 9:30pm and I didn’t eat much throughout the day. Everything I took in was just about burnt up on my run.


Workout

7-mile run, 8-minute miles.

In a word, brutal. It was tough and I really wasn’t up for it. I pushed through after many thoughts of just stopping. I brought it on myself and that is no excuse not to get my workout in. It is a nice reminder of what not to do.


Diet

Calories were low today.

Calories – 1500

Carbs – 189g (57%)
Protein – 100g (30%)
Fat – 42g (13%)


In good health,
Joe

Swim Bike Repeat

Today is my last double of the week. I am looking forward to a day off on Monday.


AM Workout

40 minutes of intervals on the bike. I felt very tired on this ride. I need more carbs in my system. After the workout, I had an English muffin and felt much better. Anyway, I did work up a good sweat on the bike.


PM Workout

1 mile of straight laps in the pool. I started off great, but my shoulders and chest were really hurting when I was finished.

I think a lot of this has to do with taking the prior week off.


Diet

Calories – 2900

Carbs – 247g (40%)
Protein – 281g (46%)
Fat – 86g (14%)


In good health,
Joe

Sluggish

I think I am going to need to pick up the carb intake. It looks like I am getting a lot, but I am only getting 1.5 servings (bread, pasta, rice). My workouts have felt sluggish and my energy has been low. I am going to keep this pace up for the next two weeks and then I am going to up the carbs to two servings.


Workout

Today was my first Tony 1-on-1 yoga and I must say I am much happier with the time. It is only 45 minutes. It goes through a vinyasa sequence, abs and then some stretching. It felt great.

Before yoga, I practiced some kettlebell exercises. I went through some swings, get-ups and cleans. I am still getting use to the moves, so I am going slow and taking my time.


Diet

Calories – 1500

Carbs – 137g (43%)
Protein – 139g (44%)
Fat – 42g (13%)


In good health,
Joe

Tony's 1-on-1 Thirty Fifteen Overview

This was easily one of THE hardest workouts I have ever done. It is about 65 minutes in length. You are looking at 24 sets of push-ups and pull-ups. I was sore for over a week the first time I did it. It is a repeat workout. You have 6 different push-up/pull-up exercises performed twice. The goal is 30 push-ups for each set followed by 15 pull-ups.


The Exercises:

Standard Push-up (sets 1 & 3)
Wide Grip Pull-up (sets 2 & 4)
Military Push-up (sets 5 & 7)
Lever Pull-up (sets 6 & 8)
Wide Push-up (sets 9 & 11)
Navy Seal Pull-up (sets 10 & 12)
Close Grip Push-up (sets 13 & 15)
Chin-up (sets 14 & 16)
Staggered Hand Push-up (sets 17 & 19)
Switch Grip Pull-up (sets 18 & 20)
Standard to Military Push-up (sets 21 & 23)
Opposite Hands Pull-up (sets 22 & 24)


In good health,
Joe

Time For Arms

I am feeling pretty good today. Surprisingly my legs are not shot from yesterday’s double pounding. My chest is still pretty sore from Sunday’s workout. I am hoping it is fully recovered by my next 30/15 on Sunday. This morning’s workout went pretty smooth, no interruptions.


Workout

Today was Just Arms followed by Killer Abs. Both of these workouts are taken from Tony’s 1-on-1 series.

I tried to lift as heavy as possible. I feel like I am really increasing my strength. I added some shoulder exercises to the workout to make it a total shoulder and arms routine.

Killer Abs was next. 480 reps for the abs is always pure joy.


Diet

Calories were a little high. I went to a late night concert, which meant a little late night food when I got home. Most of my fat was from almonds, peanut butter and hazelnuts.

Calories – 2500

Carbs – 255g (47%)
Protein – 187g (35%)
Fat – 99g (18%)


In good health,
Joe