Day 3- Legs + On Eating Meat

Ran into my old workout bud, Joe B, last night...He was playing keys at the Blue Whale and sounded amazing. We caught up over gluten-free muffins and (d'oh) I was having a Sapporo can ($4). Unfortunate.... We talked for a minute about our fitness regimes, but didn't get fully into it, as it was between sets. Both of us have gained some pounds- tho' still within range of being fit.

My Daniel Craig workout is really awesome.. Been stoked to be getting back to the gym daily and pushing myself back into lifting. Joe would be proud of some of the lifts- bench, pull-ups, dead-lift, squat, and maybe more judgmental of some of the more fine-tuning based ones- like Leg ext. or anything bicep-curl oriented. Overall, it's been a great protocol so far, and a nice separation of body parts.

Today's leg workout- 4 sets x 10 reps
Squat
Leg ext
Deadlift
(Lat Pull Down)
Lunge

I tried not to overdo it...My lower back's always a little tweaky so kept it light on most exercises, esp Deadlift- my all-time favorite exercise for back injury. I actually only did 2 sets, but followed with 2 sets of Lat pulldown, since was feeling that in my back...

Beyond that- just made a killer beef broth with rib bones I cooked, and some t bone steak remnants. Getting back into winter beast mode- and really want to get back in shape. There is a part of me, for sure, that has some qualms about eating red meat. I was a vegetarian for 6 months- and I'm sympathetic to vegans. My sister and her family are vegan...But overall, I come back to a selfish point of view, that essentially, my system runs better on meat. I feel better and stronger with meat- and the evolutionary perspective is undeniable. Nevertheless, it's good to be cognizant of where you're food is coming from.

Cheers oh ye silent ones...
G

Day 2- Tuesday- Chest/Back

Getting back to it, folks...for real.

Hit chest and back hard today. Met the most enthusiastic desk attendant today. Guy was like, "what you working today?". I go, glumly, "Chest and Back." He's like- "NICE!!" It was cool. I was like- "oh hell yeah- Chest and back!!"

Went in there and killed it-
1- Incline Bench press- 4 sets x 10 reps
2- Pull up- 4 sets x 10 reps (had some assistance w the machine)
3- DB Flies
4- Decline push up- 4 sets x 10 reps.

Chest is feeling it....Then hit the sauna. Came home. Whey protein shake.

Grass fed beef chili a little later. Feeling good!

Up tomorrow- LEGS...

Remember- 80% of your effort has to be diet. Exercise just stokes the metabolism. But it's what you put in that determines what you get out. ( I just made that up)

And reprint from last time-

1- Have a regular time and place
2- Keep a journal and write down your goals
3- Have a partner if possible
4- Drink water
5- Forget bread and beer; also sugar of all kinds (reduce fruit intake)
6- Get rest
7- Enjoy movement and enjoy the process
8- Show up
9- Motivational music
10- Be where you are at. Be competitive- but                                                                                               ultimately, recognize it's about personal best.

Get James Bond Fit- in 3 weeks

So I've decided to move on from the LL Cool J workout book. I did Phase 1 and Phase 2...but at phase 3, demanding 6x a week, with an unusual split routine, I just didn't find the motivation. Sorta fell off the wagon last week, drinking beer, eating burritos, chips, bagels, and pastries. I did learn some good things from the book though. They recommended cardio after lifting and alternated betwen steady state and high intensity intervals. Additionally, there are some nice tidbits about what inspires LL, and the first chapter about honing the mind to get ready to train is great. Maybe I'll get back to it at a later date with a partner.

For now- I've gone back to the old Daniel Craig routine from MH. I did this routine way back in 2003 when Casino Royale came out. MH has done a good job of recycling the exact same material. I'm sure Craig, almost 50, has changed up his routine in 10 years- but alright. This is what's published.

http://www.menshealth.com/fitness/workout-daniel-craig

I did the Monday workout today- though swapped out bench press for power clean. It was nice to get back to some bigger movements- like bench and pull-ups ( I did overhand grip). There were also some regulars in the gym in great shape- so that's inspiring. If I curb my drinking habits and get back to eating clean, I bet I can be in decent shape by the end of the month.

 Some important aspects that people forget are:
1- Have a regular time and place
2- Keep a journal and write down your goals
3- Have a partner if possible
4- Drink water
5- Forget bread and beer; also sugar of all kinds (reduce fruit intake)
6- Get rest
7- Enjoy movement and enjoy the process
8- Show up
9- Motivational music
10- Be where you are at. Be competitive- but                                                                                               ultimately, recognize it's about personal best.

Monday's Workout
Power Circuit, Reps: 10 of each exercise, Sets: 3

Clean and Press, Weighted Knee Raise, Weighted Stepups, Pullup, Incline Pushup, Triceps Dips

Phase 3- November

Good morning, blogheads.

So what's new in Gabeland...you know- this and that.

Surfed Trestles yesterday. Was accompanied by about 50 amazing OC  high school surf kids...I go- is it vacation week? This kid in the water said they were all part of a surf team. How cool is that? They had a coach on the beach. I moved down the beach to Middles. They were good though- and the waves were dope. I had my new, used 6'8. It was ok...sorta want to just get a Wavestorm 9'0 from Costco. A little tired of trying to shortboard. Paddle forever just to get out there.

Phase 3 refers to the LL Cool J Platinum 360 workout...it's now moved from a split routine to a 3 day rotation...Mon is chest, tris, Tues- Legs, Wed- back...with steady state and interval training thrown in. I think it's a logical plan- but kinda crazy with rest day being Thurs. You begin the cycle again on Fri.

It's a plan. Couldn't get a partner to join me. What a shocker. I'll post the workout later. It's def volume and it's def bodybuilding.

Have a great Tuesday!

Had a crazy last few days...still managed to stick to the program.

Live cd recording Fri...hit phase 2, workout 4 before it- legs. The running has been tough.

Sat was off, though I swam in the pool casually. Been hot here. Sat night was Ojai and sitting in w my friend.

Sun I went to Vegas. Played a show there.

Mon- phase 2, week 2, day 1. Upper body. Running. Drove home from Vegas.

Today is Tues...feeling spent...but have phase two, week 2, workout 2 coming up.

It's about long term vision. Overcome the challenges now to achieve your goals. Major challenge is motivation and energy. So what do you do? Remember why you're doing this...why go to the gym? Bc you're getting into the best shape of your life- again- NOW!

So go do it.

Phase 2, Day 2- Lower Body workout

Day 1 was cool. Upper body. Chest. Back. Shoulders. Arms. 30min steady cardio. Day 2 is lower body- squats, leg presses, etc. which is cool since lower body exercises work your core also. People seem to think you can spot reduce your stomach but it actually has to do with decreasing your overall body fat. The key is to keep muscle. When you build muscle, your metabolism is fired up...so that helps reduce fat overall. Day 2 is also interval training in a basic way. I've never done cardio on the same days as lifting- and never done four x a week in the gym. So should be cool. Gotta watch the diet though- and stay inspired. This is a two week phase before phase 3 and 4- which are more advanced. Phase 1 was too basic for me- using machines and steady state cardio. Seems like a decent program- tho maybe a little brief on each phase. Can always double them. The cardio should be challenging at this point.

PHASE 2, DAY 1- Platinum 360 workout

Vision. Determination. Focus. It begins today.

8 weeks from now I'm going to be in the best shape of my life.

4 two week regimens. A lot of cardio. Weights. Disciplined eating.

You can do it too.

We all have obstacles. But we can move past them. Physical is just one side of becoming your best you...Physical. Mental. Spiritual. Financial.

LL seems like a good role model. At beyond 40, he's still in great shape...and his stage name stands for Ladies Love Cool James.