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!!

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.

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.