Mentally, it felt good to be back...physically, it felt like week 2.

Man, 10 days off felt like I've been out of practice for >2 months. Yesterday's workout was rough for me. The others looked like they were flying and tolerating well. I felt like I was training at the RPE of week 2 back in January. Trained at Cliffside Park today with Scott...felt tiny bit better...but still pretty deconditioned and weak. Thus proving the physiological fact that we lose 2 months of gains in just a fraction of the time we're away from training. It stinks but I have to keep pressing...I have fitness goals and objectives to meet. In approximately 2 weeks, I'll be back to where I was. So, to all those who are doubting me...unfortunately, you're hatin for no reason! =) I recommend you stop waiting and start training.
Anyway, diet has been relatively good and I've gladly refrained from drinking alcohol. Oh, by the way, about 3 weeks ago...I checked my blood pressure. I've had borderline hypertension for a few years now (mostly due to stress and being neurotic)...approx 140/90. 3 weeks ago, my blood pressure was 118/69!!! I was definitely happy about that. The intense program definitely helped return me to normal levels of BP. I'm now wondering how my cholesterol is doing...about a year ago, I was above 200. I know I know...I'm way too young to be in those ranges. If you only knew what I use to put my mind through on a given day...you'd know why I had numbers of a obese 50 year old man. Mostly stressing about meaningless things. Anyway, I feel I've made some huge strides with my life perspective. Still have long ways to go, but I don't just sit there for magic to happen...I try to pay attention to my mind/body/soul for health. It's kind of new to me since I've neglected at least 2 out of 3 at any given point for at least the last decade or so. It's either change my views/perspective or embrace a stress-filled life of 50 or so years.
Hope the 5 of you who read this blog are doing the same. Life is too damn short and we need to stop fixating on useless...completely meaningless things.

Aiming for a return tomorrow.

I've been waiting for my sinus and upper respiratory sytem to feel back to training shape before making the return. My hearing is still a bit muffled and blowing my nose has been gross. Not much of a cough though...which is good. I really tried not to make a visit to the MD since I knew I wanted to try and heal myself without anti-biotics. So far so good...it appears to be on its way out. It's been more about working and studying for the last week or so. There is no need to rush back to training until I feel close to 100%. I've been doing ok with diet.
Been thinking, reading, and researching like a man on a mission. Things are really coming together nicely...and I'm not talking about business or work. There is still much to sort through in regards to those two areas of my life. More importantly, some real personal things in my life are starting to make sense and it's giving me direction. I'm enjoying a bit of "fresh air" and a bit less "weight" on my shoulders.
I'm aiming for tomorrow at Paramus around 5:30. Text me if any of you are interested...I should know by noon. Thanks!

oh well..

So...I hate to admit it, but I think I went a bit overboard on Monday. The fact I haven't been able to sleep through the night due to a kink in the neck/shoulder blade for a week prior to Monday didn't help either. It appears the most injurious thing I do during a 24 hour period is sleeping. First, it was the phantom shoulder pain which suddenly went away within 12 hours...now, the kink in the neck. The neck is feeling much better, but now I have to deal with this cold. WAHHHHHH!!! I just want to do my thang... =)
Well, lesson learned...don't spar with Joel then workout like a mad man after days of interrupted sleep. The worst part of this is that I knew it on Monday. My gut told me to hold off or maybe just do one or the other. Unfortunately, my ego and pride got in the way. I have to keep reminding myself to establish a nice pace...a gradual increase in intensity.
Well, it looks like training for the next few days is not an option. If I'm able to breathe through the nose again by Sunday, I'll try to sneak into the gym. Otherwise, the goal is to recover by Monday and get back on track.
By the way, some really cool things have been happening in my life. I won't go into details since I'll probably bore you. Basically, I've been able to connect with some really grounded people who I respect tremendously. They are definitely lending another level of perspective which provokes productive thought and action. It's always good to have friends who know you and challenge you to reach your potential. Life is not all about work, paying a mortgage, or accruing as much $$/toys. It's about appreciating what we have...the ability to make the best of our work, a roof over our heads which protects, and the opportunity to succeed enormously...and the people (family, friends, and even strangers) who give meaning to this blink-of-an-eye-moment called life. It's amazing how time has flown by and how much of it we've filled with completely insignifcant/meaningless "things" and stresses. It's the big picture we so often forget to keep as our "lens" through which we view life. Anyway, I can go on and on about this stuff... Hopefully, Sunday we shall resume...

Wednesday's workout...snow blowing and shoveling!

Got myself a bit of a sinus cold...I think. The tossin and turnin during the last few nights due to the kink in the neck = horrible sleep = sinus cold. boooooooo.

I'm still aiming to put myself through a great workout tomorrow at Cliffside Park. Other than sniffles...I feel ok. Besides, snow day gave me an excuse to be a bit relaxed with my diet today and my body's itching for some training. The weekend diet will be kept strict to make up for the snow day relaxation.

We ventured out on the road and had a good time as a family. We grabbed lunch at Mitsuwa (a supermarket with a nice Japanese food court) then watched a movie at the Edgewater Cinemas (The Tooth Fairy!!). The Rock is a softy or is having a hard time landing serious roles. It was a fun flick and the girls really liked it. I have never seen Mitsuwa that empty, but we thoroughly enjoyed it.

Snow blowing with my little Honda blower was a productive workout. Did some shoveling as well. I wanted to get at least half the snow off the pavement before it all comes to an end tonight. Tomorrow morning whould be a nice little workout as well. I dont mind the snow...but raking is a pain in the ass!

Haven't cooked much in the last few months, but felt inspired tonight. Chef Taylor put together his famous seafood pasta!
Thin spaghetti, canned anchovy or paste (for amazing flavor), extra virgin olive oil, tons of garlic, onions, sundried tomatoes, sliced tomatos, some tomato sauce, basil, parsley, whole shrimp, sliced artichoke hearts, capers, black pepper, salt, and some parmesan cheese. mmmm mmmm. The girls loved it!

Anyway, tomorrow should be another fun day!

oh...last thought for tonight...

If you have a problem with me stating my actual thoughts on this blog....uhhhh...stop reading it! Please. This is a blog and no one is forcing anyone to read it and get offended. Thank you and I hope all 6 of you continue to follow/enjoy my blog! Until tomorrow...

Great workout!!! Probably the toughest yet!

Superbowl weekend was relaxing but fun. Spent most of the weekend with my 3 ladies. Bella and Sofie can't get enough Sushi...especially Bella. She's not one of those people who you meet and they say "oh, I love sushi..", but when you ask what type of sushi they like...they say "yea, I like the non-fishy type...eww the raw stuff is not my thing". Duh!! This is usually about the point when I want to immediately stop talking to that person. People!!! You don't like sushi!!! You like california rolls! =)
Anyway, my older one loves the real stuff. I mean she'll ask specifically for the fish roe, sashimi, and anything stinky and slippery. When we grill or stew fish, she will always ask for the eyes and slurp them up like how other kids suck and chew on skittles. Gotta love Bella! Don't worry, we're not irresponsible parents who would give massive quantities of mercury-tainted tuna and bottom feeders to our child...stop judging us. =) She only gets a sushi or two.
The superbowl party I attended was chill/fun. Christine and Sofie (Sofie wasn't feeling well) stayed home while Bella and I went over to my close friend's house. Christine is not a huge football fan and would be more interested in the choice of wines offered at the residence. I stayed until half time and returned home with Bella. I'm really getting comfortable resisting unhealthful foods. I ate a burger and a huge plate of salad...and I didn't even touch the beer. Felt good and enjoyed the game/company very much.

Now for today's workout details. One month ago, I promised Joel (BD's boxing trainer) that I'd spar with him at the 1 month mark of my program. It was exhausting but I felt much better than a month ago. I could tell Joel was pushing much harder and at one point even looked like he was out to do some real damage. Actually, the guy is a cardio machine...he simply doesn't seem to fatigue. I even got sloppy a few times and punched in face. I think he knew that was going to happen because he put in a mouthguard before we began to spar. We went 2 rounds and he basically turned me into a punching bag by round 2. For every 1 shot I got in...he probably hit me 2 or 3 times. It felt good though! Thanks Joel.
After my boxing warm up, we started the training program. At this point, I was pretty much spent and felt like I had sprinted a mile. We had the biggest group so far...to join me for my workout (we had 9). It was also one of our most efficient workouts. It was non-stop ass whoopin and we were all business. There is no doubt today's workout was very motivational and people seem to be getting a sense of what my workouts are about. Basically, non-stop...intense...circuit/cross training. It will test you physically and mentally. The weak of mind will struggle quite a bit, but with practice and a bit of motivation from the others...people catch up and start to get it.

I always find it interesting when people make an issue of others trying to get fit. I don't know if it's just envy/jealousy, but all they have to do is ask instead of gossiping and complaining about the group getting too big and hogging their gym. It's like they would rather hate on the group simply trying to get fit than simply ask to join in. I don't get it and it's getting kind of annoying. People! Either leave me alone or ask for help. No matter how you look at it, the workout group brings so much energy to the gym and helps create an environment which all gyms should possess....an environment where you can feel the actual pursuit of fitness/health instead of a bunch of people going through the motions. Get with the program and please take your complaining else where...this comment/suggestion box is full!!

Today's workout:
-Warm-up: Boxing 2 rounds (sparring with Joel)
-3 cycles of the following 2 stations (switch every 30 seconds):
1. Plyo push ups on medicince ball
2. Bilat KTC (Abs)
-3 cycles of the following 2 stations (switch every 30 seconds):
1. 25 lbs plate chest push and pulls
2. 25 lbs plate squats
-3 cycles of the following 9 stations (switch every 30 seconds):
1. Crunches
2. Push ups
3. 25 lbs kettle bells lunges
4. KB 20 lbs bent over punching rows
5. Box jumps
6. Bar hops Bilat
7. Dummy man alt kicks
8. Heavy bag alt. pushing
9. Rest/timer
-Stairs: Run up 2 steps at a time and down 1 step at a time. (7 or 8 times)

Today's Meals:
-Breakfast: Super shake and fish oil
-Lunch: Huge grilled chicken cobb salad with cranberry/italian dressing on the side
-Snack: Whole avocado and banana
-Snack: 35g of protein (whey isolate)
-Dinner: 5 egg whites scrambled with turkish eggplant side (leftover from Sunday) and some of Christine's lasagna with skim ricotta cheese (a taste)
-Tons of water!!!

Bring on Month #2!!!

So far so good...
Body Composition: 13.7% (exactly 30 days ago, it was 16.6%)
I had Scott take the measurements again. He said I looked a little less "pudgy". Ha! Nice! Thanks Wallace!
Overall, I definitely feel leaner. More importantly, I feel significantly more fit (increased muscular endurance/strength, cardiovascular endurance, and tolerance to fatigue). Unfortunately, the pictures taken today may not be a true comparison since we failed to use the flash. Oh well... I still feel there is noticeable change.

The pictures on the left side are from day #1 (30 days ago). The pictures on the right are from today!







Today's workout:
Warm up: Versaclimber 5 min and Stairmaster 5 min
-Did 3 cycles of the following 4 exercises (change stations every 30 seconds)
1. Jumping up pull ups
2. Modified deadlifts (30 lbs DB)
3. Squating straight bar row/twists (42.5 lbs)
4. Jumping lunges
-3 cycles of the following 6 exercise stations (rotate every 30 seconds)
1. Suspension unilat reach/rotations on TRX straps
2. Unilat cable squat cable row/twists (35 lbs)
3. DB bent over alt rows (punches) (20 lbs DB)
4. Leaning Bilat heel raises
5. Leaning speedmountain climbers
6. Rest
-3 cycles of the following 6 stations (rotate every 30 seconds)
1. Hold the heavy bag for the person kneeing
2. Alt kneeing the bag
3. Crunches
4. Bicep curls to shoulder press
5. Tubing alt bicep curls (blue)
6. Lateral raises (10 lbs DB)
-Stairs (simply went crazy on these...)

Meals:
-Breakfast: had 2 hard boiled egg whites with my super shake and fish oil
-Lunch: Chicken and rice
-Snack: Protein shake (35g of whey protein isolate)
-Dinner: rice, indian kidney beans, some lean ground beef, and split pea soup
-Tons of water!!

Duty calls...

Had a maven full staff meeting today. A few brave ones were put through a workout by Scott "Da Managa" Wallace! Feedback was positive and he did us proud. Jerry and I had another meeting to attend...although we missed out on the workout, the meeting was definitely worthwhile. We're really trying to put the right team together for 2010 and beyond. I really hope the full timers we've hired in the last year come to truly realize the opportunity they have in front of them...maven's success is greatly tied to the extent this realization leads to consistent performance from the star players. Nothing will go unnoticed and staff performance above and beyond a job description will be rewarded accordingly sooner or later. I guess only time will tell...

Tomorrow should be a busy day. Have a few real estate counter-proposals to send out and a few meetings to attend. 1 month measurements and pictures are tomorrow!! The workout will be one of the most intense I've put myself through so far.

Diet was excellent today...had 5 meals/snacks (my body's craving more protein so I've made an attempt to increase my intake).

Until tomorrow....

Dirty looks from other members!! Now I know we're training!

Got some dirty looks from other members today! I guess 8 people training together in one area of the gym can earn some "looks". They weren't looks of disgust or even dislike...instead, they were looks of annoyance or maybe envy. Instead of hating on us, all they have to do is ask to join in! Unfortunately...for them...we have every right to do what we do. It was fun and intense today. 4 die hard ladies and 4 brave men got together and truly put on a show for each other and the "spectators". Man, the first cycle was tough on everyone. I could almost hear "what the hell am I doing" from each pant exhaled by the 8. I originally had 3 cycles planned...but realized today was not a good night to die! I have some important meetings scheduled this week. =)

Here goes another soap box!!
People who spend hours on the cardio machines and do absolutely no resistance training. Yes, most of these people are women and they are typically afraid of resistance training due to their understanding that they will bulk up and begin to look manly. Women!! Unless you are taking physician prescribed hormones or naturally have abnormally high levels of testosterone in your body, you will not begin to look like the incredible hulk. It takes a very intense meathead workout regime/diet and some extra hormones to give you enough hypertrophy of muscles to actually "bulk" up.
Chances are...you or I were not born with a surplus of already efficient metabolically active tissue called muscles! Most or all of us have to train our muscles so they become more efficient fat burning centers of our body. That is why you need to resistance train as well. Resistance training helps muslces reach their potential as the "firepit" which fat is broken down into energy components and released via heat (calories). If you aren't seeing much reductions in dress size after 5 days a week of running 10 miles on the treadmill....try adding a regular resistance training regimen to your routine. Oh and you may want to eat more than 2 meals a day. Less meals a day = lowering your basal metabolic rate (basically the calories you burn when you are simply sitting still). Your body will respond to what you expose it to. If you eat small portions frequently and healthfully, your body will adjust your metabolic rate to accommodate and increase the rate at which calories are burned. If you eat no breakfast and a rabbit dinner, it will slow the basal metabolic rate to make sure it conserves energy combustion thus slowing your metabolic rate. Ok...enough on this topic.

I'm going to take it a bit easy tomorrow at Cliffside Park. Why you ask? I'm feeling slightly tired. Maybe I'll get a massage and hang out with the old Korean folks in the steam room and sauna! On second thought...massage sounds good on its own.

Wednesday is my 1 month mark!! Prior to working out on Wed, I'll have Scott once again measure my fat % and take pictures. I'll post the pictures next to the shots I took a month ago before beginning this crazy program. Hopefully, you'll also see the difference I see and feel. I'm pretty sure my body composition has improved. Wednesday's workout at Paramus should be another crazy one.

I completely forgot to take some pictures of tonight's crew and a video clip or two for posting. Tonight would've been a great night for some video footage. Oh well...

Today's workout:
-Warm-up: TM 5 min/Bike 5 min (the gym was packed!)
-Two cycles of the 8 stations below (30 seconds each station) NO REST!
1. Full plyo push-ups/Plyo push ups on knees
2. Line Ski hops side to side
3. Reg push ups
4. 25 lbs plate squats
5. DB push-ups
6. Soccer dribble kick ups
7. Lunges
8. REST station
-3 cycles of the 4 stations below (30 seconds each station) NO REST!
1. Knee/kick heavy bag
2. Hold for the kicker (keep time)
3. Push ups on knees
4. Crunches
-6 cycles of these 2 stair activities. NO REST!
1. Two legged hop (3 stairs at a time going up). Fast walk down 1 step at a time.
2. Run up 2 stairs at a time. Fast walk down 1 step at a time.
-3 cycles of the following 5 stations. NO REST!
1. Dip bar ab KTC rolls (12-10-8)
2. Dip tricep progressives legs straight/knees bent (25-20-15)
3. Suspension KTC Abs or Hip Pike TRX straps (20-15-10)
4. Narrow grip push ups on elevated surface (20-15-15)
5. Crunches (25-20-20)
-RPE: 17 -TIME: 75-80 min


MEALS
-Breakfast: Super Shake and fish oil
-Lunch: Thai (spicy chicken, rice, and tom yum soup)
-Dinner: 5 egg whites scrambled, small block of ahi tuna, seaweed soup with rice.
-Tons of water.

Week 4!

Week 3 came to an OK end. Met 10 hours of continuing education requirements online today. Waited until the very last day to meet the final 10 hours. Maybe that'll explain to you how much I dread physical therapy continuing education. New Jersey's finest lawmakers decided to require 30 hours of conitung ed every 2 years from all licensed PTs. Althought most PTs can go under the State's radar and never get caught, it would be a gamble. I already got busted once and learned my lesson. I hope they pick me again to do the random audit!! Bring it on!!!!!!!!

Today was all about completing the 10 hours and doing some proposal work for a real estate client of mine. Oh...and I watched the last few minutes of the grammys. Enjoyed Lil Wayne and Eminem's performance. A bit tired of seeing and hearing about Taylor Swift. I don't get it! She is an ok singer at best..can't dance at all..and can't act (really tired of the "surprised I won speech"). Hey, but who am I to criticize her for winning pretty much every music award in 2009 and prob 2010. She must be doing something right. Beyonce and Alicia Keys make her look like an amateur.

Have had a kink in my neck region for the last 2 days. Woke up with it on Friday morning. It's usually s a sign that I need to replace my pillow. The online courses just made it feel worse. I'm contemplating going for a massage tomorrow. Hopefully, it'll be gone tomorrow and I'll be ready to face a kick ass week without any annoying kinks.

Had a hard time sleeping through the night on Friday...woke up at 5:20 am. Since I couldn't fall back asleep, I decided to attend Joel's boxing class at BD. I usually don't attend since I like to get started later on Sturday mornings. It was a good class...the warm up was 30 minutes though. I did like the end when all of us had a chance to hit focus mits. Contrary to what non-fighters tell you, it always feel great to punch things. After the class, I did some push ups, abs, and shoulders.

My diet on Saturdays/Sundays are not as strict as the rest of the week, but is still pretty lean and natural.

I apologize for the ESL level grammer and spelling...have to write the posts in the morning. The late night postings stink!!

Last night turned out to be a maven staff workout!

Was it the fact it was Friday night and I was the only one without dinner plans? Is the training taking its toll on the crew?? Is it me!!! =) It worked nicely...haven't had the maven crew join in on a workout in a long time. Even Dr. Yoo carved out 40 min in his busy schedule to flex his triathlon muscles! Dr. Murphy and Bhairvi made me proud to call them members of TEAM MAVEN! The gym was empty which allowed us to to do half the workout in Studio 2. My other business partner Rob Gromb joined in at the 30 min mark of the training session. He's going to join me every other Saturday for some intense training. I'm excited to have someone so exprerienced in intense military style training as my buisness partner for Jato Fitness cencept.

Now for one of my random ramblings...
I keep having the same conversations with guys. It starts with them saying "Uhhh...yea I think your workout is good for cardio BUT...". I can't help but chuckle. That statement pretty much means this to me "Uhhh...yea I think I don't like getting my ass kicked that badly...I don't know if I can hang with these women". Yes, I've concluded that this common assumption is true...majority of the men out there are not as tough as women. That's why they stick with 5 minutes of rest in between sets and lift heavy things rather than train their bodies/minds.

It definitely seems to be harder for guys to change their perspective from a body-build LIFTING regime to an actual TRAINING program. If they were to switch, their goals would actually be obtained. They would no longer need to compensate with useless supplements and excuses. Instead, there would be discipline, consistency, and actual long-term results. Yeah yeah...a bit harsh huh? Waaahhh...get over it and start TRAINING!! The ability to lift heavy things only impresses contractors and female neanderthals (not many of these walking around in the metro area). I believe this has both mental and physical reasons....Mentally, it's tough to accept the fact that we don't need to lift heavy symmetrical things to increase strength, muscle endurance, and overall fitness...Physically, cross-training programs are grossly more taxing on our systems (basically, it's another level of "burn" which is tough to deal with). Unless you are an aspiring body-builder or an aspiring "meathead" who simply can't get themselves to use lighter weights and sometimes no weights...cross training is for you. It's the best way to obtain overall fitness safely, effectively, and efficiently. I've come to this conclusion after 15 years of trying every program out there and studying the science of fitness/exercise. For those of you who still feel there is an argument to dead-lifting the front end of cars for overall health/fitness...please come speak to me or put that talent to use and try out for the worlds strongest man contest! I will gradly help you realize your faulty thinking and rationale. =)

Yesterday's MAVEN workout!
-Warm up: 3 min each of the following - TM/VC/Bike
-IN STUDIO 2:
1. Full Plyo push ups: on the up cycle...hands and feet leave the floor (15-15-10)
2. Burpees: (15-10-10)
1. KB swing alt hands squats: (15-15-10)
2. Push up crunches: (15-10-10)
1. Sumo squats with opposite weighted ball lifts: (15-15-10)
2. Pushups with under body reach: (15-10-10)
1. Push up plus for serratus on dip bars: (15-10-10)
2. Suspension knee to chest abs TRX straps: (15-15-15)
3. Triceps extensions rope cable: (15-15-15)
4. Leg lift progressives abs: (15-15-15)
5. Dips progressives: (15-15-15)
6. Planks crunches with 25 lbs plate on butt/back: (15-10-10)
1. Bicep progressives 30 lbs: (15-15-10)
RPE: 15 TIME: 70 min

Meals:
Breakfast: super shake and fish oil
Lunch: Korean (eel and rice and salad)
Snack: raw meal bar
Dinner: Japanese (east): sushi
Snack: Protein shake
Tons of water!!!

Training group is growing...

It's been fun training with people who are so motivated and driven. Everyone gets into a zone as soon as a new cycle begins during the workouts. It's been taking a bit longer due to the learning curve when a new program/exercises are taught. The group is really starting to click and feed off each other...it's been fun. David joined us for the first time today and did well. He's been on a new program and has been wanting to see what all this buzz is about. Hopefully, I didn't disappoint! =) Dave, stay consistent and stick to the diet program. We need to get your metabolic rate back up to par with your body. A few of the guys who have been sticking to the workouts told me recently that they do feel the improvement in muscular endurance and recovery. Great feedback! I'm almost done with week 3 and still feel awesome.

Yesterday was packed with meetings and business stuff...thus no postings and no workout. Today definitely made up for it.

The TRX suspension straps are really drawing some good attention. I'm catching the members and trainers at the gym eyeing my new toy. You could see the curiosty in the glances and stares. It'll be kind of fun to start seeing people bring in their own TRX straps to supplement their workouts! Love starting things!

As I was leaving the gym, a few of maven staff (smurphy and mihee) were using the TRX straps and drawing a crowd...gotta love it! Hopefully, all maven staff begin training consistently. Go Maven!!!

Today's workout:

Warm up: Treadmill 5 min/Bike 5 min/Stairmaster 5 min

1. Suspended rows TRX Straps (attempted as many fully suspended rows then feet on ground rows): (15-15-10)

2. Lunges (two 25 lbs plates): (15-15-15)

3. Standing striaght bar row/twists 42.5 lbs: (15-15-15)

4. Modified deadlifts 30 lbs DB: (15-15-15)

5. Pull-up assisted on dip bars: (15-15-15)

6. S/L 10 lbs reach overs (hams): (15-15-15)

1. Suspension horiz abduction TRX straps (VIDEO CLIP-Ginette) (arm straight): (15-12-10)

2. Shoulder presses 25 lbs DB: (15-15-15)

3. Lateral raises 10 lbs plates: (15-15-15)

4. Thera band flashers (yellow): (15-15-15)

5. Rope bicep curls 25 lbs: (15-15-15)

6. Arm circles with 5 lbs DB: (15-15-15)

1. Advanced reverse crunches "screws" (VIDEO CLIP-Scott): (15-12-12)

2. Suspension maintain ab crunch on elbows with oscillations/twists TRX Straps: (15-15-15)

3. Knee to outside elbow "pissers": (15-15-15)

1. Relay stairs (6x)

2. Cycle through knee heavy bag/hold bag for partner/push ups (switch every 30 sec): 5x

RPE: 16 TIME: 90 min

Meals:

-Breakfast: Super shake and fish oil

-Lunch: Japanese (sushi bento box)

-Dinner: Seaweed soup/rice, meat/veggie dish, some side dishes

-Tons of water!!

-Got home a bit too late for another snack.

Suspension training def adds some fun to the training!

Pouring rain! Gotta love the down pours in Jersey...

It was another great day...love kicking off a week this way! Good energy, productive, and balanced. One of the biggest self challenges I've faced during most of my professional career has been maintaining balance. As people who know me well can attest, I've been more extreme and passion driven than balanced. What I realized is I can be passionate, highly motivated, and productive while maintaining balance in my life. In fact, I've been even more productive since changing my perspective on life, work, money, and people. I still have ways to go and will continue to improve myself. Going to the extremes of workaholism and "vacation-phobia" was very detrimental to my mental, psychological, spiritual, and physical well being. Believe it or not, I used to see people's need to take vacation as a sign of weakness...basically, the weakness which seperated the leaders from the followers. Man, was I wrong. The extreme work ethic and drive to succeed WAS my weakness. My insecurities and fears basically drove me to out-perform everyone anywhere I worked. However, long term happiness was completely absent. My life was work and the pursuit of success. Am I not pursuing success anymore? No way! I view success a bit differently now...success is reaching my potential in more ways than $$, positions, toys, and respect. I feel strongly that money will be the least of my problems as long as I strive to reach my full potential and do what I'm suppose to do. 2010 will be a year to remember for I know many things will become clearer to me. I must stop myself before I go off rambling a bit too much...

Today's workout video clip:

-Warm up: Treadmill 5 min/Bike 5 min/Stairmaster 5 min

-Training:

1. Incline push ups (legs up): (20-15-15)

2. Plate squats (25lbs plate): (20-20-20)

3. Suspension push ups (VIDEO CLIP-Me)(TRX straps): (15-15-10)

4. Box jumps (16 inches): (15-15-15)

5. Ball push ups (VIDEO CLIP -Alain)(medicine ball): (15-15-15)

6. Lunges: (15-15-15)

1. Plyo bench push ups: (15-15-15)

2. Suspended pikes (VIDEO CLIP-Me)(TRX Straps): (15-15-10)

3. Push up plus (hit up serratus anterior): (15-15-15)

4. Leg up-medicine ball lifts-crunches: (15-15-15)

5. Cable straight bar/arm trunk rotations (VIDEO CLIP-Alain) 25 lbs: (15-15-15)

6. Side hip pikes (obliques): (15-15-15)

1. Stairs: 2 up and 1 down (8x)

1. Biceps: Bilat DB curls 30 lbs/Alt DB curls with tricep extensions 20 lbs/forearm DB twists at shoulder ABD of 45 degrees 15 lbs/Thera tube suspended preacher curls (15-10-10)

RPE: 17 (maintained HR of 150-165 bpm for 70 mins) TIME: 75 min.

Today's Meals:

Breakfast: Super shake and fish oil. Have gotten some requests on what the ingredients are for the super shake I drink. Here is it: 2 tablespoons of gogi berries, 1 tablespoon of pure cocao powder, 1 heaping tablespoon of hemp powder protein, 2 heaping tablespoons of hemp seeds, 1 heaping tablespoon of raw sunflower seeds, 1/2 serving (25 g) of whey protein isolate, 1 banana, 1/2 cup of frozen berry mix, 1 serving scoop of green vibrance (packed with greens and good bacteria), and fill to top with coconut water. Wait 15 minutes and take fish oil capsule with glass of water. Love my magic bullet! If you don't have one...get one!!

Lunch: Greek food (chicken souvlaki??spelling/greek salad and split pea soup)

Dinner: Cod, some lean beef (leftovers from weekend), vegetable soup, and herb salad. Took a serving of pure glutamine a great protein supplement (equivalent to a few egg whites) an hour after dinner.

TONS of WATER!!!

Happy for my parents!

As of last night, my parents are in Seoul, South Korea. As some of you know, they moved there after 26 years of living in the States. I dropped them off at JFK on Saturday night and got a call from them last night...as they settled in their new apartment. Although we'll miss them very much, I'm really happy for them. They get to finally take a "vacation" after about 2 decades without taking one. My father has worked so hard to support us for the last 35 years and consistently led by example as all men should. My mother has given us nothing short of her very best every day and is the epitome of strength. They are without a doubt the best parents anyone can have and I owe them more than I can ever give. Thank you mom and dad...love you!
I know what you're thinking..."didn't know Taylor had feelings...". For my family, close friends, and a few select causes, I'm like jello. Yeah, I got feelings but no tear ducts...they closed up 2 decades ago due to lack of use! =)

This weekend was a bit odd as you can tell by the lack of posts. I trained on Saturday morning without a set program. I basically improvised and took it relatively "easy". Wrapped my hands and put on some 16 oz boxing gloves and gave the heavy bag a good ol fashioned beating. The poor bag got some real nasty kicks to the liver and spleen too! Did a bunch of different push ups and crunches.
To my ego's surprise, my wife finally let one of her friends know that I'm looking better already! She never tells me this stuff to my face...I guess to protect me from my huge ego! Thanks hon!?!? Muscle memory is beautiful thing.

Overall, I still maintained an excellent diet over the weekend. Had some beef on Saturday and Sunday night. I'm definitely getting leaner by the week. Lastly, just wanted to add that my buttocks are making a come back as well! Pants are starting to feel a bit looser at the waste but tighter around the hips.

Looking forward to another kick ass week. Plannning on training at Paramus on Monday (bet 5-6pm), Wed (bet 5-6pm), Friday (bet 5-6pm), and Sat (bet 8-9am). Cliffside Park on Tues (bet 3-4pm).

If anyone is interested in joining in any of the days this week, text me the day of and I'll let you know a more exact time. Thanks!

Workouts picking up some steam!

The workouts are definitely picking up in intensity. The group training is helping to motivate the guys. We need some gals representing! Anyone?? It might be just me but I doubt it...I really feel and see a difference after only 2 weeks of consistently sticking with my program. Next week will begin the incorporation of the TRX training straps. It's going to get fun!



Today's workout team: Andre, Victor, Scott, and Alain


WORKOUT:
Warm-up: Treadmill 5 min/Jump rope 5 mnin/Versaclimber 5 min/Bike 5 min (level 8 maintaining over 90 rpm)
Training:
1. Burpees (VIDEO CLIP-Alain): 5x5
2. MMA kicks to heavy bag: alternating 6x20
1. Bent over barbell rows (VIDEO CLIP-Scott): 95 lbs (15-15-15)
2. Jumping pull-ups: (15-15-15)
3. Lying pull-ups: (15-15-15)
4. Bent over alternating rows: 10 lbs plates (15-15-15)
1. Incline hip extensions: (12-12-10)
2. DB modified deadlifts: (15-15-15)
3. Leaning bilat heel raises (VIDEO CLIP-Andre): (20-15-15)
4. S/L line toe jumps (VIDEO CLIP-Andre): (15-15-15)
1. Plate rotations around head (VIDEO CLIP-Me): 25 lbs plate (15-15-15)
2. Ant delt raises with DB (VIDEO CLIP-Me): 25 lbs DB (15-15-15)
3. DB lateral raises: 10 lbs DB (15-15-15)
4. Thera tubing lateral raises: Yellow (15-15-15)
5. Thera tubing bicep curl progressives (Bilat/Bilat twists/Alt twists): Red (25-25-25)
1. Stairs: 2 up and 1 down (x8)
Abs:
1. Supine leg twists: (10-10-10)
2. Reverse curls: (12-12-10)
3. Knee to same side elbow with crunch: (15-15-15)
4. Crnches: (15-15-15)
RPE: 17 TIME: 90 min

MEALS
-Breakfast: Super shake and fish oil
-Snack: Protein shake with frozen fruit, banana, and water
-Lunch: Korean rolls (kim bap)
-Snack: Raw meal bar from whole foods
-Dinner: kim bap covered and cooked with 3 egg whites, kim chee, and spinach soup
-Snack: Trader Joe's granola and veggie chips (just a little)
Tons of water!!

Busy day...

Yesterday was quite busy for me. It's funny how things end up pulling you back in when you try to focus on other ventures/jobs/projects. I guess it's a good problem to have, but it can get a bit confusing. If January is any indication of how 2010 will go for me, it's going to be a fun sporadic year. I've had the privilege of meeting some wonderful people in the last few weeks. It's true what people say...when you least expect things or take a step back from the situation, things begin to natural unfold. Without boring you with my rambkings, it's becoming clearer to me that life is very short and it's essential for all of us to make the best of our relationships and to maintain a broader perspective on life as we know it. Sometimes the "meaningless" and "trivial" things in our lives are what ends up tranforming us and bettering us. Like some of you, I'm always in search of the "big" moments in life to define who I am. There is no doubt in my mind my perspective is changing...


Yesterday's workout: Scott, Kent, and Chris joined me.
Warm-up: TM 5 min/Versaclimber 5 min/Rowing 5 min/Jump rope 5 min
Training:
1. Dips: (20-15-10)
2. Push-ups: Legs up on bench and flat (20-15-10)
3. Bench Push-ups: (20-15-20)
4. Railing Push-ups: (20-15-10)
1. Box Jumps: (20-12-10)
2. Plate Squats: (25-20-20)
3. Lunges: (15-15-15)
1. Dip progressives (25-20-15)
2. Tricep narrow push-ups (20-15-10)
3. TB tricep extensions (15-10-10)
1. Stairs: Up 2 and down 1 (x8)
Abs:
1. Leg lift progressives: (15-10-10)
2. Obliques-side plank raises: (10-10-10)
3. Crunches: (20-15-10)
RPE: 16 TIME: 75 min

MEALS:
Breakfast: Super shake and fish oil
Lunch: Japanes (Sushi lunch box)
Dinner: Korean food (some beef and pork) and korean side dishes
Snack: korean rolls (kim bap)

Maven Seminar today at cliffside park..

Decided not to work out yesterday..but I did eat very well and will be ready for a great workout today (it's 12:44 am Thursday). The last ten days have already improved my strength, muscular endurance, and aerobic conditioning signifcantly. Week 4 will be when the real fun begins. Ordered my TRX system today. Looking forward to incorporating it into the workouts. My gluts are quite sore today...they're making fast comeback! Noticed the pants are getting a bit tight around the buttocks. Rest of the body feels great!

TODAY'S MEALS:
-BREAKFAST: Super Shake and fish oil
-LUNCH: Chicken/egg white, vegetables, and lentil soup
-LUNCH 2: Same as lunch (smaller portions)
-SNACK: Protein bar
-DINNER: 5 egg whites, fish, korean rolls, and spinach soup
-TONS OF WATER!!

These are some pictures from the seminar today.

Professor Yoo flexing his brain & me flexing my gluts!

Maven PT spread & Professor Murphy demonstrating stretches

Bhairvi (Grad student) presenting

The topic was low back pain. For it being the first monthly seminar to be held at our Cliffside Park office, we had a great turn out. Ten attendees signed up for the complimentary rehab screen. Jerry (my business partner and brother in law), Scott, and I had a great manager's meeting after the seminar. It's a challenge successfully growing a company, but we all seem to agree maven has so much potential to explode and set the standard. We're on our way!

Rob Gromb (my business partner for Jato Fitness) is due to join me today for my workout. He and I have been close friends for about 6 years now. He was the head drill instructor and physical training instructor for the Passaic County Police Academy for 15 years before moving on to the county court. Prior to Academy work, he was a detective (CSI) and saw some crazy crazy things. He pretty much graduated every law enforcement class to come out of PCPA in the last 15 years. He's definitely a badass...and hundreds of cops thoughout passaic county can back that statement.

Today's workout is going to be one of the toughest! I can't wait!

Good job guys!

Today's workout was one of the more intense sessions I've had since the launch. Alain, Scott, and Sean decided to join me in a kick ass workout. Today's program focused on the "pulling" muscles of the body (mainly the back muscles, hams, and biceps). The guys stuck it out and drew some attention from the other members as we rotated from exercise to exercise with minimal rest in between sets! It was intense and motivating as everyone was looking to give it their best. Let's just say the guys made me proud! Hopefully, they had a great workout and will join me again soon...

TODAY'S WORKOUT:
-WARM-UP: Treadmill 5 min (start at 6 degrees at 3.8 mph then increase by a degree every 30 seconds)/Speed jump rope 5 min/Versaclimber 5 min/Rowing 5 min
-TRAINING:
1. Mid-grip pull-ups then jumping pull-ups for set 2 and 3 (15-15-10)
2. Standing cable bilat rows 20 lbs then seated alt. lat pulldowns 27.5 lbs (20-15-15)
3. Straight bar vertical standing alt. rows with trunk twists 35 lbs (VIDEO CLIP-Taylor) (20-15-15)
4. Dip bar pull-ups (VIDEO CLIP-Alain)(assisted going up and eccentric non-assisted going down) (15-10-10)
1. Lunges 25 lbs plates (15-15-10)
2. Deadlifts 30 lbs DB (VIDEO CLIP-Sean)(15-15-15)
3. Kettle bell S/L alt ham/hip extensions 25 lbs (15-10-10)
4. S/L heel raises then S/L line jumps (15-15-15)
1. Bent over DB rows B then alt. 20 lbs (VIDEO CLIP-Scott)(15-15-15)
2. Standing DB upright row 25 lbs plate (15-15-10)
3. DB shoulder press 25 lbs (20-15-15)
4. Lateral raises 10 lbs (20-15-15)
5. Bicep DB curl progressives 20 lbs (Bilat curls-Sup curls-Alt. curls) (15-10-10)
1. Stairs (UP 2 steps at a time..DOWN 1 step at a time) approx. 10 times 2 flights of stairs
ABS:
1. Dip bar KTC with posterior tilts (very hard exercise but we tried) (10-8-6)
2. Alt KTC on mat (15-10-10)
3. Plank crunches (15-10-10)
RPE: 17 TIME: 1 hr 30 min (tougher with a bigger group but we managed)




TODAY'S MEALS:
-BREAKFAST: Super shake with fish oil
-LUNCH: Greek (salmon steak, rice, and greek salad)
-SNACK: protein bar and natural energy drink
-DINNER: Fish, some rice, arugula salald, and lentil soup
-SNACK: Egg white protein shake 25 g of protein
TONS of WATER!!

Productive day!

Plowed through a stack of bills for Maven, a few phone calls, emailing, and had a few meetings. It's definitely easy to fall behind when there is so much on the plate...or not. Actually, I fall behind because I choose to not be as productive. It's so easy for us to blame our seemingly stressful lives as the reason for not doing this or that. When it comes down to it...we just choose to not make time for what we supposedly have no time for. It really is about prioritizing what needs to be done and being efficient actually getting it done. For most of my professional career, I loved being busy for the sake of being busy regardless of how little I was getting done. I guess this is something most of us struggle with...efficiency and productivity while maintaining a balanced life both professionally and personally. Is it impossible? Absolutely! Is it easy? Absolutely not! It takes tons of conscious effort, discipline, and practice to create new habits. Unfortunately, most of us quit or get distracted way before habits can be formed and engrained. Even before good habits can be formed, there has to be a perspective change. For example, if we continue to see our lives as out of hand and out of our control, it will be. However, if we train our minds to think of our lives as our lives, we regain control of it and are able to reorgainze and manage it. I'm getting there. It's been a rough inconsistent road, but it's finally beginning to click and 2010 looks to be a pivotal year for me. Hopefully, some of you will choose to regain control of your lives and develop new habits, which will likely enrich and enliven you daily as you begin to live out your dreams...instead of simply hoping for them.

Had a pretty intense workout today. Scott, the birthday boy from my last post decided to join me. He took a few weeks off due to various reasons (mostly fighting off a cold which he had to get on antibiotics for). I hope he enjoyed our workout and got a glimpse of what true cross-training is all about. I took a few pictures of him performing squats.

TODAY'S WORKOUT:

-WARM-UP: Treadmill 5 min (3.8 mph/begin at 6 degrees incline/increase incline a degree every 30 seconds), Versaclimber 5 min, Speed jump rope 5 min

-CROSS TRAINING:

1. Dips (20-15-10)

2. Push-up progressives (ONE SET: Floor plyo/Flat/Bench) (15-10-8)
1. 35 lbs plate squats (25-20-15)

2. 16" box jumps (15-10-10)

1. Gravitron dips 40 lbs of assistance (20-15-10)

2. Cable chest fly/press 30 lbs (20-15-10)

1. Side lunges (15-15-10)

2. 16" box S/L step ups (15-10-10)

1. Dips progressives (VIDEO CLIP) (ONE SET: legs up/legs on floor/knee at 90) (25-20-15)

2. DB tricep extensions (VIDEO CLIP) (20-15-10)

3. Railing focus push-ups (VIDEO CLIP) (emphsize horiz abduction) (20-15-15)

ABS:

1. Leg lift progressives (ONE SET: leg lifts-twists/KTC alt/KTC bilat) (15-15)

2. Pelvic tuck-KTC-Pelvic rotation (TAYLOR ORIGINAL) (15-15)
3. P-Ball crunches (20-15)

RPE: 16 TIME: 60 min

TODAY'S MEALS:

-BREAKFAST: Super shake and fish oil.

-LUNCH: Japanese (chicken teriyaki lunch box)

-DINNER: Fish, some rice, arugula salad, and a little kimchi jigae (a korean favorite)

-SNACK: 1/2 a Korean pear

I'm back!

Friday and Saturday was pretty much taken up by the continuing education course I took in White Plains, NY. Lets just say my crackberry came in handy and I was very happy at 5:35 pm Saturday as I left Burke Rehab Hospital to head back home. It was worth 12 cont ed credit hours!
I didn't get to train on Friday and Saturday but the rest was good for the body. My diet was very good for both days even though I didn't end up working out. Went out last night for Scott's (maven manager) B-day and had 1.5 Amstel lights. It was good fun celebrating with a nice bunch of people. I also had a chance to hang out with Bill...a good friend and old business partner. Got home around one but I knew I had/wanted to workout this morning. It felt great getting in the gym after a few days off! I don't know if it's just me wanting to see it, but I could already tell a difference in only a week. I'm looking forward to the month point when I'll take my measurements again and strip down for photos!!
As I posted about a week ago, my parents are moving back to Seoul, South Korea next Saturday. I'll miss them very much but I know they'll be happier there and that's what matters. Skype is awesome. It was basically the defining factor in making my parents feel relatively comfortable with the decision to "leave" us. They have both given me everything a parent could give a son without ever asking for anything back. For this, I can't thank them enough and I owe them so much. I've been blessed with the most amazing parents.
Today I had my cheat meal for the week. What was this you ask? Japanese ramen! It was my first time trying "home made" japanese noodles. Saw an episode of Man v Food where Adam hits up an authentic ramen joint in LA. According to my informal survey, there are no good places in the mtero area. So we went to the only place we knew...Mitsuwa. One word to describe the experience...SALTY!!! Probably will never try Japanese ramen again...unless it was in a ramen house in JAPAN. I've also never had such a strong adverse response to unhealthy food. Immediately after we finished eating, the salt and MSG (I assume they loaded it up since I'm pretty sensitive to MSG) gave me an intense headache and almost made me feel like I was coming down with a cold. Sudden fatigue and drowsiness hit both of us like a brick wall. We went straight to the fruit aisle to buy a bottle of veggie juice and a few tangerines. Downed a bottle of water as well. It's like the healthy diet during the last week already caused my body to have adverse reaction to crap. It's a good thing! Everyday this past week provided evidence of why it's important to have a healthful daily diet. Basically, stay consistent....whether you eat crap everyday so you have an adverse reaction to healthful foods or eat right and so your body hates the wrong. My energy level and my mood was directly connected to what I ate/drank. I'm actually looking forward to Monday when I know it begins another week of non-compromising healthful living. It's getting easier and easier to eat right.

TODAYS WORKOUT:
-WARM-UP: Treadmill 5 min/VersaClimber 5 min/Speed jump rope 5 min
-RESISTANCE TUBING:
1. Lat straight arm pull (20-20-15)
2. Straight arm horizontal abduction/Wide grip row (20-20-15)
3. Bilat bicep curls/Alternating (25-20-20)
4. Flashers (20-20-15)
1. Shoulder presses (20-20-15)
2. Lateral raises (20-20-15)
1. Bicep progressives (20-20-15)
2. Bench push-ups with crunch (4 sets of 15)
3. KTC and alt (20-15-15)

The workout was a bit shorter than usual, but felt as good.
I'll make sure to put up more pics and videos of the exercises from my workouts.

TODAY'S MEALS:
-BREAKFAST: Super Shake and fish oil
-LUNCH: Nasty Japanese ramen (felt like crap for about 2 hours)
-SNACK: Bottle of veggie juice and a tangerine
-DINNER: Fish, rice, and korean side dishes
-SNACKS: Trader Joe's granola (as you can tell, I like Trader Joe's snacks)

Weird/crazy week so far...in a good way.

First of all, thank you to the 3 of you who are actually reading my posts and supporting Jato Fitness.
It's been a good week so far. Unexpectedly met some really interesting people in meetings and have been thinking more than usual. It must be the healthy meals and crazy workouts. Overall, I feel real good and things are really starting to come together. What you ask? I'm not even sure yet...but I know I'm looking and trying to figure myself out.
I'm due to attend a continuing education course to renew my physical therapy license tomorrow and saturday. Two days of vestibular rehab education. Fun!!! Oh well, I'll try to make the best of it. This also means I won't be able to work out until Sunday. Christine (my wife) is going to a work party tomorrow night and I'll be staying home with my monkeys. On Saturday, there is a possibility I'll be going out for Scott's B-day for a little bit. We'll see.

Today's workout:
-Warm-up: Treadmill 5 min/ Rowing machine 5 min (level 8)
-Cross-training:
1. BB bent over row Bilat/Alt 40 lbs (15-15-10)
2. Pull-ups (shouolder width grip) (15-8-5)
1. BB modified deadlifts with shrug 70 lbs (15-10-10)
2. Lunges holding 25 lbs plates (15-10-10)
1. Standing cable unilat row/twist (20-15-15)
2. Lat pull-downs (20-15-10)
1. Squats (20-20-20)
2. Leaning Bilat. heal raises S/L (20-15-15)
1. Lateral raises DB 15/10 lbs (20-15-15)
2. Plate ant delt raises 25 lbs (15-10-10)
3. DB lateral raise circles 5 lbs (15-10-10)
4. Bicep progressives 40 lbs BB/20 & 15 lbs DB/Alt (15-10-10)
5. Forearm twists with slight lat raise 20 lbs DB (15-15-15)
Abs: Basic crunches (4 sets of 35)

Meals:
-BREAKFAST: Super shake and fish oil
-BREAKFAST 2: 1/2 of 3 egg white omelette and slice of white bread
-LUNCH: Turkish food (yogurt dip, 3 small slices of turkish bread, turkish beef patties, roasted vegetables, garden salad)
-DINNER: Yellowtail roll, spicy salmon roll, a bunch of korean side dishes, popular korean soft tofu soup (asked for less spice and salt)
-Tons of water!!!!

So far so good! 1st week almost done!

It's been a special week so far. I'm about to complete my first week of training as I make a return to high-level fitness and document every step. Although the training has been exciting, what has made this week so special is that I've had the opportunity to meet with some incredible people through networking and friends. Every meeting started out with discussions of business and/or real estate...but quickly moved on to more meaningful topics such as life philosophy, money/success, and the pursuit of happiness (which sounds cheesy but happens to be one of my favorite movies). I can't help it, I like happy endings (get your minds out of the gutter!). I feel 2010 will be a pivotal year for me in regards to discovering my true potential and figuring out myself. Thinking too much has gotten me into trouble before but I feel I'm actually on the right track and in a good frame of mind. Due to my tendency to be self-reliant and independent, receiving help/quidance from others has always been a struggle of mine. That's why I'm attached to my Kindle and reading books written by authors who I can't help but respect and learn from. Many of them have devoted their lives to researching and "figuring out" things for us. However, New York Times best selling authors can only do so much for my personal/professional growth and learning due to the absence of a friendship/relationship between the reader and author. I feel 2010 will be a year when I'll find a person who I can seek a life-transforming mentorship from. Many highly successful and content people I know speak of having a mentor who challenged them and guided them during confusing times. You can say I'm "hungry" for some guidance. As you can tell, I'm pretty much using this blog as my diary...but I'm trying not to ramble on and on too often.

Todays' workout:

-WARM UP: the usual (TM walk 5 min/Versaclimber 5 min/jump rope 5 min)

-CROSS TRAINING:

1. Push-ups (ONE SET: flat & bench) (20-15-10)

2. Dips (20-15-10)

1. Speed step-ups: (3 sets of 30 seconds)

2. Heavy bag MMA kicks (alternating): 3 sets of 30 seconds)

1. Railing plyo push-ups (ONE SET: plyo & non plyo) (25-20-15)

2. Cable chest press 20 lbs (focusing on full contraction of pecs every rep) (20-15-15)

1. Mini squat jumps (20-20-20)

2. S/L DB heel raises 25 lbs plate (20-15-15)

1. Tricep extensions with rope attachment 20 lbs (25-20-15)

2. Bilat standing tricep extensions 10 & 8 lbs (20-15-15)

-Abs (VIDEO clip of one cycle)

1. Leg lift progressives (15-10-10)

2. Side plank obliques (10-10-10)

3. Basic crunches (25-20-15)

MEALS:

-BREAKFAST: Super shake and fish oil

-LUNCH: Thai food (chicken/rice noodles in a light peanut sauce) & tum yum soup

-DINNER: Arugula/avocado salad with cilantro dressing, a small block of salmon steak, a little rice, alittle potato/egg salad, a bowl korean vegetable stew. Now that's a meal!

-SNACK: Trader Joe's granola and a oatmeal cookie

Amazing...

Had to give you a final update on the shoulder before bed.
With acitve ROM, I have no pain as of 12:27am. I'm simply blown away by what happened with my shoulder today. It felt 85% better after the meeting (which was just before 5pm). Right now, I feel at 100% (basically, what it felt like before the onset of pain this morning). Can do a push-up pain-free!?!? Crazy but completely and utterly true! Man....

Instant healing??

Something really crazy happened today. As I posted this morning, I woke up with intense left shoulder pain, which I believed was originating from an inflammed supraspinatus and the long head of the biceps (slept on the shoulder for ?? hours). For most of the day, the pain was very limiting and sharp. I was almost non-functional with the L arm due to the intense pain. I was even considering holding off training for a day or two until the acute pain diminshed. Then, around 3pm I headed into a 2 hour meeting. There is no doubt in my mind the pain was intense when I arrived at the meeting site...since I remember having a hard time putting on my suit jacket as I got out of the car. To my total surprise, my shoulder pain had improved 85% post-meeting. I can't explain it. I've had bouts of acute pain in pretty much all my joints at one point or another. Never have I had this happen where such acute pain was present, then without a "clicking back in" or "popping back in" episode it returns to pretty much normal. As I'm typing on my laptop right now, I keep moving it just amazed at the absence of the pain from this morning. What I'm trying to say in a very verbose way...I'm definitely happy about it!

As you can assume, I headed straight to the gym after my last meeting. My friend Sean joined me in the training session today. He's been wanting to lose a few pounds and get ready for road biking and golf season. Held up well considering he hasn't resistance trained in a long time and has been restricted due some orthopedic issues. Hope he sticks with his goal to train 3 times a week. I felt great once again and was extra careful with my exercise selection to prevent re-injury.

The following is a picture of Sean doing dips.

My workout today-DONE...

Warm-up: Treadmill 5 min (begin with 6 degrees/3.8 mph. increase incline a degree/30 sec)

Resistance Training:

1. Bench push-ups (25-20-20)

2. BB bent-over rows 50 lbs (20-20-20)

1. Seated row 35 lbs (20-15-15)

2. Hi standing unilateral cable row/twists 30 lbs (15-15-15)

1. Modified deadlifts 35 lbs DB (15-15-15)

2. Lunges 20 lbs DB (15-15-15)

Rowing machine (level 10 intense) 5 min

1. DB bicep curls (ONE SET: Bilat curls - Bilat hammer curls - Alt bicep curls) (10-10-10)

2. Dip progressives (ONE SET: legs straight - knees bent at 90 degrees) (25-20)

1. Kettlebell squats 25 lbs (20-20-20)

2. S/L KB contra floor reach 15 lbs (15-10-10)

Abs:

1. V-twists KTC (25-20-20)

2. Crunches (25-20-20)

3. Plank crunches (10-10)

RPE: 15 TIME: 50 min

MEALS:

-BREAKFAST: Super shake (30g of protein) and fish oil

-LUNCH: Cuban food (chicken steak, lentil/bean soup, salad, and some rice and beans) mmm

-DINNER: 1/2 of whole fish, 3 small meat patties, a little potato egg salad, and baby bokchoy-oyster mushroom dish

-SNACK: Trader Joe's granola (love this stuff)

-SNACK: whey protein shake (25g)

Until tomorrow!

Holy shoulder pain!!

Felt great last night, but woke up this morning with intense left shoulder pain. Woke up on my left side with my left arm folded under my body. As I tried to role over to get up...the shoulder pain was sharp and painful. Self-evaluated and I believe it's my supraspinatus and the long head of the biceps. Prognosis: a few nights of sleeping on my back should return it 100%..hopefully. I've had issues with my right shoulder in the past but the left one has held up to this point. It's amazing how the wrong static positioning of a joint for a length of time can actually cause injury. This is the case for probably the majority of low back pain diagnoses out there. My body hasn't felt this good in a very long time...except for this shoulder "injury". Will keep you posted on the progress. I'll make a last minute decision whether to train today or not. Even if I didn't train today, I'd still be on track for 5 days this week. We'll see.