Week 2- Day 2- Tuesday- Arms/Shoulders

Was in Santa Cruz and SF over the wkd. A lot of driving....Stayed true to the diet though. Had tequila sodas on Sat night and a couple of light beers on Sunday night- so not terrible. Was majorly fatigued from the drive today. Nevertheless- I'm committed to seeing this program through. So this is what's up:

Work out from home means- ARM/SHOULDERS

1- Bicep curls- seated-10 reps x 4 sets, 1 min rest

2- Lateral Raise- seated- 10 reps x 4 sets, 1 min rest

3-Dips- Two barstools- 10 reps x bodyweight x 4 sets, 1 min rest

4- Shoulder press, seated-  10 reps x 4 sets, 1 min rest

5- Owen crunches- 2 sets x 25 reps

6- Rev roll ups- 2 sets x 25 reps (tough)

7- Bicycles- 2 sets x 10-20 (not good)

8- Push-ups- 4 sets x 25 reps

It's all about getting back on that horse. Fall off. Get back up. Fall off. Get back up. Missed a day. Get back on. Fucked up your diet. Correct it today. Keep a journal. Recognize patterns. Keep going!

Day 5- Friday- power circuit

So how's today going to go down?

3 setsx10reps

Clean and press
Hanging leg raise
Pull ups
Decline push up
Step ups
Dips

Power. Interesting idea- training for power. There's actually a scientific meaning for this word as it relates to fitness, different from
Strength. Power is the ability to implement strength. And also interesting that the circuit is mostly body weight exercises. Being able to pull yourself up or pull yourself out or lift a weight over your head are important skills in life. If you're any kind of athlete, endurance matters too. My feeling is that we are all athletes. Our bodies carry us through life and enable us to meet challenges. Additionally, our minds and are bodies are entwined. Food and mood are intertwined. I always feel better coming out of the gym. Endorphins.

Ending week 1, I think it's been a successful program. I have a lot of stressful things in my life and flakey people right now. Trying or organize creative projects in LA and see them through with people of differing backgrounds and levels of commitment is difficult and frustrating. And having your friends and family drop off since they're too busy with raising kids and having families is tough too. But I like the idea of Strength training and training for power too.

But of all the maxims, the most important is Show up! When you show up consistently over time, anything is possible. Focus. Intensity. Perseverance. Believe in You.

Day 4- Arms and Shoulder

Thursday- Nov 12, 2015

Excited for today's workout...I actually love working arms and shoulders. Legs is probably my least favorite day. But Arms is a lot of fun. You feel strong and powerful...Think that was initially why I started lifting. So it's nice to get back to that feeling of strength. That's one reason I try not to work to failure. I like to feel like I still have gas in the tank.

Coming up-
4 Exercises- 4 sets- 10 reps
Incline Bicep Curls
Tricep Dips
Lateral Raises
Shoulder Press

I'm also going to do sprints today- as my cardio conditioning blows these days.

I have to say- have not been successful at not drinking during the week. Mon- Ojai. Tues- Blue Whale Wed- Seven Grand... My social life revolves around music and drinking. I'm not drinking beer much- but still, most of the time, if you drink at night, you will eat at night. Beyond that, the money expenditure is not good. I've begun to see more and more that money is actually an integral part of health. Getting organic foods, paying for a gym membership, having gas to get to the gym, etc- it all costs money.

Beyond that- I've been pleased with my return to Paleo eating. Just made scrambled eggs for breakfast. The eggs were pricey, $6 for 12 at the local Farmer's Market. Veggie fed, Free range. Local farm. Cooked in extra virgin olive oil w spinach and tapatio. Having cheapo MX espresso too, as I write this. What you put in your body, determines what you get out. Also- sleep, and relaxation are important. Believe it or not, my thinking is the more you can align yourself with the rhythms of the earth, the healthier you will be. If you go to sleep when it's dark and wake up when it's light- that's pretty much what you're body is dialed in to do. If you work nights, and hang out under flurescent lights- no bueno.

I'm also getting down with the fish oil and some other supplements. Strive to get healthy and you will get wealthy.

G

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!