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T2 - Week 3 fitness plan vs actual

Week 3 of 21 Game Plan (Nov 29 - Dec 5):Weights Plan for this week: Body Transformation for Men   ActivitySat Sun Mon TueWedThu Fri WeightsD1CNS/Core D2Chest/Back  D3Legs  D4Shd/Arms  Hiit Cardio     HIIT  HIIT ExtraMovement  hillwalk  hillwalkhill walkhillwalk   Week 2 Actual: ActivitySat Sun Mon T...

November 29, 2008 | comments (0) | T2 - Tracking

T2 - Day 14 he shoots... he misses!

Day 14 (P1W2D7):  Played ice hockey & what a workout. I was toast.. and I couldn't seem to hit the net even if it was 10' wide.. LOL! I had a great time, awesome cardio and that's what counts. I did play a better defensive game but had a tough time keeping up with all those speedsters in offensive rush.I did meet my goal of the 4 weights workouts and 2 hiit-style cardio with a mix of other movement through week. To ramp it up, I could do...

November 29, 2008 | comments (1) | T2 to BDay

T2 - Day 13 Shoulders & Arms

Day 13 (P1W2D6):   Had a great workout this afternoon which was focused on shoulders & arms. I really like the superset of barbell press, row & twist.  The 3 pak sure works the upper body & core. Next priority for tonight is finishing the last assignment of my web tech course.  Tomorrow is ice hockey which is extreme HIIT for me.. trying to keep up with all those youngsters. Ok, I sound very old saying that.. hah!&...

November 27, 2008 | comments (0) | T2 to BDay

T2 - Day 12 Legs - squats & more squats!

Day 12 (P1W2D5) - Legs on the menu for today. Had a great workout consisting of front squats, box squats wave load, split lunges, alternating step-ups and finished with back hyperextentions. Dang it, I know I'll feel it next couple days. Hopefully not too sore for Friday nights hockey.Had another awesome day for work. My wife & I were going to go to a drop-in dance class tonight but decided to stay home and play with the kids. Tomorrow w...

November 26, 2008 | comments (0) | T2 to BDay

T2 - Day 11 cardio = priceless

Day 11 (P1W1D4)Was going to do legs weights today but realized best to do hiit today as my legs are usually toast the day after legs day.. so just did 40m on elliptical - cardio coach 2, L9,9,7,10/11. 540cal's. Great hard workout. Felt quite tired before it, feel an energy boost now.  Thats what I love about this - not only am I investing in my body for future, but I get the immediate energy reward. AND my mind..  I love how my mind ope...

November 25, 2008 | comments (1) | T2 to BDay

T2 - Days 8 - 10

P1W2D8:  started week 2 of workout plan - Today was CNS. Great workout. Improvement over last week's CNS especially on glute-ham raise.  P1W2D9: due to previous late night poker game, I took day off as a rest day. Had a great day spent with family. We did get out to local field and threw a fisbree around for awhile.P1W2D10: back to gym for a chest/back workout. Good improvement over last week's dismal "dips" performance. then ...

November 24, 2008 | comments (1) | T2 to BDay

T2 - Phase 1 Week 2 Fitness tracker

Week 2 of 21 Game Plan (Nov 22 - 28): ActivitySat Sun Mon TueWedThu Fri WeightsD1  D2  D3 D4  Hiit Cardio   HIIT   hockey  Movement do do do  dodo    Week 2 Actual:  ActivitySat Sun Mon TueWedThu Fri WeightsD1CNS D2Ch/Bk  D3LegsD4Arms  Hiit Cardio  &...

November 23, 2008 | comments (0) | T2 - Tracking

T2 - Day 7 HIIT

P1W1D7 - 1st week is done and a fabulous week it has been. Feels great to "follow the plan".Today had a great cardio hiit:  27min: 5 min warmup, 18m 45s intervals, 4m cooldown. 365cal.Another great day at work - I put my Intention to be 100% fully giving to my client calls and therefore I put 100% Attention to them.  That paid off with them stating the great value they recieved.  It's amazing by just fully & completel...

November 21, 2008 | comments (3) | T2 to BDay

T2 - Day 6 Shoulders & Arms

P1W1D6: today's focus was on shoulders & arms.superset:- db cuban rotation: 8x10,6x15,6x15- straight-arm cable pressdown: 8x50,8x60,8x60superset waveload:- db push press: 10x25,5x35;10x30,5x40;12x30,7x40- lat pulldowns/pullups: 12x90,3+2n;10x100,4xfb;10x110,3xfb (totally sucked at pullups! - will focus over next month to build up strength on themsuperset:- bb corner press: 8x45,10x35,8x40- bb corner row: 6x45,8x35,8x35- bb corner twist: 4x45,...

November 20, 2008 | comments (0) | T2 to BDay

T2 Day 5 - Dance

P1W1D5: today was rest day from weights & hiit cardio but still "movement" on tap. My wife & I had our last class of dance lessons for this round & we did a review of about 4 of the dance styles. The jive especially had has moving.  I sure need to practice more though! We're going to sign up for more classes.. even though we are still learning, we sure are having a blast at it.Tomorrow back to the gym for a shoulders/ar...

November 19, 2008 | comments (1) | T2 to BDay

T2 - Day 4 Legs

P1W1D4:  today was legs. Again, a little lighter than normal due to recent time off from weights. Still a great workout.- bb front squat: 3x8x95- bb box squats: 10x95,5x115;10x105,5x125;10x105,5x125- bb split squats: 3x8x85- alt bb stepups: 2x8x105- hyperext: 3x10x10Later tonight will go for a walk with family & dogs.  I've been thinking a lot over past few days as to "why I will commit to do exercise & proper nutrition eve...

November 18, 2008 | comments (0) | T2 to BDay

T2 - Day 3 HIIT Elliptical

P1W1D3:Just finished 40m elliptical cardio coach 2 series ; 544c; L9,9,7,10,11   Awesome cardio session. I felt a little tired before but now feel a burst of energy and as always happens, some nagging worries I was carrying today have vaporized into thin air..  Tomorrow is LEGS!  ...

November 17, 2008 | comments (0) | T2 to BDay

T2 - guiding principles tracking

The Izzo 5 & 4 Agreements:  P1 P2 P3P4 Reflect More     Risk More      Love More     Enjoy More     Return More    Be impeccable with your word     Don't take anything personally     Don't make assumptions     Always do our best  &...

November 17, 2008 | comments (0) | T2 - Tracking

T2 - Phase1 Week 1 Fitness tracker

Week 1 Plan (Nov 15 - 21): ActivitySat Sun Mon TueWedThu Fri WeightsD1 D2  D3  D4  Hiit Cardio  CC2   INT  Movement dodo  do dodo   Week 1 Actual:  ActivitySat Sun Mon TueWedThu Fri WeightsD1D2 D3  D4  Hiit Cardio    CC240/544    ...

November 17, 2008 | comments (0) | T2 - Tracking

T2 - Day 2

P1W1D2:Great day today. Went for an over hour trail walk with family & dogs along the Pitt River area.. nice fall day. Then hit the gym for a chest/back+ workout. I sure feel the layoff of last couple weeks - it was tough to do 10 dips when only a month ago I was doing twice that. My goal is to finish this 5 week phase (of 21 week plan) to be back to my lifting stats of last few months.. then move past that into phase 2+- reverse & bench ...

November 16, 2008 | comments (0) | T2 to BDay

T2 - Day 1

P1W1D1:After a week off from weights to rest shoulder problem, it was great to start up this new 21 week challenge. 1st 5 weeks will be "phase 1" and be an excerpt of the BT for Men plan. I decreased the weights a little to test out shoulder ok. - rear bb lunge: 8x65,8x75- bb deadlift: 8x115,6x125,4x135;8x125,6x135,4x145- romanian deadlift: 8x115,8x125,8x115 (shoulder twinge so put 3rd set back to 115)- superset: swissball leg curls: 3x...

November 15, 2008 | comments (0) | T2 to BDay

T2 - Phase1 Plan & Starting stats

Phase 1 will be Weeks 1 - 5 (Nov 15 - Dec 19)- Workout plan: BT for Men- Weights: Sat, Sun, Tue, Thu- HIIT Cardio: Mon, Wed or Fri- Rest Day: Wed or Fri- Nutrition:  Precision Nutrition: starchy carbs 1st meal (oatmeal) & PW only- Supplements: Power Drive pre-workout, Whey Protein- Sleep: 8 hours (in bed by 10pm) - skip tv, computer etc.; have next day clothes/lunch readyGoals: - lose 2% body fat while maintaining or adding lean muscle- ...

November 14, 2008 | comments (0) | T2 to BDay

3 Year Roadmap - 90 Day Plan (Oct - Dec 08)

3 Year Roadmap - 90 day action plan for Q1/12 (Oct - Dec/08): Guiding principles:I:  I am 100% responsible for my lifeM: I am a man & that means being a strong yet loving father, husband & friendZ: Zen - fully living each moment with all senses & connection with higher powerW: Warrior - I am leader not allowing doubt or need for others approvalACT! - I take ACTION as thats the only way to move forward4: I live by life based on th...

October 9, 2008 | comments (1) | Top 10 in 3 years

The List

It's begun. The 10 list of things to accomplish in 3 years. I don't need to climb Everest or cross the Sahara to make it a big thing.. it just needs to stretch me from where I am now to what I can be each & every day from then on. 1st, the core that must be happening before/during the Top10:- loving passionate husband- a father that spends time guiding, teaching & just having a fun with my 2 boys- connecting & being there for my exten...

September 27, 2008 | comments (0) | Top 10 in 3 years

Lesson #9: willingness to learn

I find I learn from so many on the site. What stand out the most is the willingness of so many to open up and share their inner selves & learn & grow from it. Plus the amazing support some on the site have of being willing to take the time to respond or reach out to the others. I don't do that enough. I perhaps get too self-absorbed with self and could do much more in sharing and supporting others. I also really get a lot of motivati...

September 5, 2008 | comments (1) | Transformation Lessons

Lesson #8: Lowest level habit

1 of my lowest level habits over my life has been too worried about what others think. Avoiding stressing my opinions or worried about how someone may react.. This has improved over past couple years but something I need to continue to be focused on. That its ok to be ME and express my thoughts, feelings and what I want without those fears of others reactions. In fact, people appreciate and respect others way more when they see & hear that pe...

September 5, 2008 | comments (1) | Transformation Lessons

Lesson #7: Right Environments

How true this is!  I have done a much better job of this as per health, nutrition over past months. I know the core foods that have to be available in the fridge.. my wife is very supportive in this and always picks up my basics. I also surround myself with reading & materials that support a healthy mind & body. I also am very strict on not hanging around or feeding people that focus on negativity, gossip etc. I find that "poiso...

September 5, 2008 | comments (0) | Transformation Lessons

Lesson #6 - Progress not perfection

A great lesson. Our society is bombarded with the quick fix, instant gratification and it takes real discipline to not get caught up by it all. I feel what really helped me get more focused on "progress" was reading the book Mastery by George Leonard over a year ago. Helped me realize that mastery is in the journey itself, not the end result and that one must enjoy the reality of the plateau and through that, further progress will come....

September 5, 2008 | comments (1) | Transformation Lessons

Day 40 - sax practice log

this blog only for friends

August 15, 2008 | comments (0) | Saxophone

Back at it!

this blog only for friends

August 1, 2008 | comments (0) | Saxophone

Lesson #5 - POPP

Lesson #5 : The Power of Positive PressureMy Transformation timeline is July 7th - November 10th.My rewards are strength, confidence, fulfillment & sense of purpose. A true energy source and love and appreciation for all the gifts and opportunities in my life.  The reward really comes down to a positive inner feeling. It becomes the fuel to drive action on all areas of my life.My penalties: simply living the same way. There are lots of p...

August 1, 2008 | comments (1) | Transformation Lessons

Transformation Lesson #4

The Power of Purpose:If I look at the reasons behind the "why" of getting to my optimum shape, the driving force is that I know with a stronger & healthier body, I will love myself even more and therefore can "give more" to others. First & foremost this is for my wife & kids and then for my extended family and friends. Third and a big transformation goal is more connections with others. When I feel better & hav...

July 22, 2008 | comments (1) | Transformation Lessons

Transformation Lesson #3

Focus on nutritionI am very familiar with Bill's advice on nutrition - right combo's, right portions, right times.. and have been following that over past year for most part. Where I need to focus more attention is on portion sizes. Over next 18 weeks, I'll also integrate the precision nutrition system of earning starch carbs as post-workout meal and ensuring raw veggies in 5 of 6 meals minimum. If I am meeting my exercise goals on a consistent b...

July 8, 2008 | comments (0) | Transformation Lessons

Transformation Lesson #2

Transformation Lesson #2:Ok, so what's my exercise plan..  it's.. lots of it! I'll be doing the Summer Prep Plan off precisionnutrition.com. It consists of:12 week plan that has 4 weights workouts per week20m light cardio after every weights workout1-2 hiit sessions per weekincreasing time doing steady state (outdoor) cardio like paddling, biking, hiking, etc.After 12 weeks, I'll start the 16 week Eric Cressey Maximum Strength programI also ...

July 8, 2008 | comments (0) | Transformation Lessons

Transformation Lesson #1

Transformation Lesson #1:As I look at my starting photo (July 7th), I actually feel pretty good as I am looking back at the progress I've made over past year.  I've gone from 182lbs to 165lbs and about 5" in pant size. I'm feeling so much better than I was a year ago. This was very gradual progress which I prefer.As I look inside, I see someone that is more or less at peace with himself and so greatful for the amazing gifts I have in my...

July 8, 2008 | comments (1) | Transformation Lessons

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