Hey boss. Great to see you and jc and jax are doing the 12 week challenge. Now that the Holidays are over, I'm thinking about getting into it too.
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01-09-2013, 07:17 AM #61
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01-09-2013, 07:35 AM #62
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01-09-2013, 02:53 PM #63
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
1/09/2013 day 8/84
TRAINING
-9am 45min jog
=9min shadowsparring
-2pm 18min 6mph run
=15min intense heavybag session
TOTAL-1233cals
FOOD(CALS-%f/%p/%c) 2673-64/28/8
THOUGHTS and JOURNAL
-morning run was pretty easy, same with later run, really hit the wall on the third round of bagwork though...
-I was originally thinking of 2wks SKD, might carbmeal once this week though if another wall comes up
-started playing infamous 2, not bad, glad I gave it another try
-stayed home from work today, something yesterday gave my bowels fits, might be why i dropped that weight so fast
so wanna make one of those tire bags!!!!Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-10-2013, 05:40 AM #64www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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01-10-2013, 12:16 PM #65
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01-10-2013, 04:03 PM #66
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
1/10/2013 day 9/84
TRAINING
-5am 18min 6mph run
=15min intense heavybag session
-10 am 25min powerwalk
-2pm fast legs/pull
1.powercleans 95x8,8,8
2.frontsquats 95x8,8,8
-deadlift 280x3,3,3
-pullups 20x3,3,3
-5pm 18min 6mph run
=20min intense heavybag session
TOTAL-1316cals
FOOD(CALS-%f/%p/%c) 2766-65/30/5
THOUGHTS and JOURNAL
-lift was easy and breezey, good form on deads after watching rips
-cardio was alot easier today, did a few rounds on the tires(pic above) do to nice weather
-infamous 2 has me hooked!!!
went total beast with the leg kicks today, felt GREAT
and motivation
Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-10-2013, 06:08 PM #67
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-11-2013, 12:54 AM #68
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01-11-2013, 11:44 AM #69
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01-11-2013, 12:15 PM #70
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-11-2013, 12:32 PM #71
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
I used to spar regularly with some JKD bros, good stuff man!!! until later comes, you could do a make your on makiwari board and follow up with some China hand conditioning(really helped me come back after a broken hand).
also, if ya wanna build hand power and grip strength, I just started doing this one after reading it on an MMA forum and I am hooked, get a resealable plastic container, 2 bags of rice,. Pour rice into container and walla, instant jhand conditioning. just shove your hand in it and clench unclench your fists.
Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-11-2013, 01:08 PM #72
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
That's awesome bro! There's this place not too far from where I live (about an hour away), but it got pretty expensive driving out there. Training days were also during the week, mainly in the mornings.
What's a makiwari board?
I take it the china hand conditioning is the rice in a plastic container right? Once I do that, I just put my hand in, ball my fist and then unclench? How often do you do it for? And how long?
Broken hand? how'd that happen bro?Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-11-2013, 05:30 PM #73
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
a makiwari board is a hard board for conditioning the hand, I made mine real cheap out of two phone books taped together, never attached it to anything.
some iron fist work
I sadly broke my hand slipping a kick with an open hand. stupid move on my part... fun to come back from...Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-11-2013, 05:38 PM #74
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
1/11/2013 day 10/84
TRAINING
-5am 18min 6mph run
=15min intense heavybag session
-10 am 25min powerwalk
-2pm heavy push
-bench 185x5,5,5
-arnold press 55x5,5,5
-dips 25x5,5
-5pm 18min 6mph run
=20min intense heavybag session
TOTAL-994cals
FOOD(CALS-%f/%p/%c) 2757-62/29/9
THOUGHTS and JOURNAL
-cardio was a breeze
-lifting bench was fine, arnolds were a bit rough, migh scale them back
-the joys of home ownership, gotta drop 500 on fixing the AC... yay.
-got my carb meal supplies for sunday. thinking 3.5k will post pics
a lil motivation in honor of Pryor
Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-11-2013, 08:38 PM #75
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-11-2013, 08:40 PM #76
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Dang, the anticipation of practicing jeet kune do is unreasonable...who know's when I'll be able to. One day for sure! That's one of my goals in life.
Okay bro. Idk how you get through those heavybag sessions. When I was 15, me and my older cousin boxed one another. I think we did 2 rounds of 2 min. I was done after that. I was so winded it wasn't even funny. Your a beast my dude!Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-12-2013, 01:07 AM #77
Go with the Makiwara Board. Just touching rice will throw you out of keto. Newb mistake.
www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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01-12-2013, 02:20 AM #78
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-12-2013, 04:10 AM #79
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
here's a dude who did it like i did, I used electrical tape but it is whatever on that
heres a link on training protocal
http://www.bluecottagetkd.com/files/...a_Training.pdf
just promise me you won't turn into this guy
I bet I can put up a better vid by nightfall bro.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-12-2013, 04:12 AM #80
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01-12-2013, 04:21 AM #81
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
1/12 STaT CHECK
12/31 234.40lbs@15.26% 35.78fm/198.62lm 14.0c/16.0a/21.0t
01/11 223.60lbs@13.50% 30.19fm/193.41lm 12.0c/15.0a/18.0t
WOOT WOOT, not sure how my weight went up from the midweek weigh in but I took my pinched 3-4 times because I couldn,t believe it. Very excited with this progress!!!
smashed my goal of 32lb fat mass for this week, I guess the running and other lower intensity cardio is paying off(at least for now), going to roll this train til the end of the tracks(I got some aces up my sleeve for when it does, he he he)
GOAL for 1/19 27lbs fatmassMyfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-12-2013, 06:36 AM #82
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01-12-2013, 09:52 AM #83
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01-12-2013, 10:05 AM #84
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
Well, it's two different paths. I've done both and for me it seems weekly helps me keep up my training intensity=fat loss
However, I am also trying to stick to carb meals instated of carb ups do to my mental and dietary strengths.
I'd say try both, log both, an use the data to pick the one that works beat for you broski!!!Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-12-2013, 01:02 PM #85
- Join Date: Mar 2011
- Location: Portsmouth, Virginia, United States
- Age: 40
- Posts: 419
- Rep Power: 195
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01-12-2013, 01:59 PM #86
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01-12-2013, 04:38 PM #87
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01-12-2013, 05:32 PM #88
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01-12-2013, 09:41 PM #89
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
-
01-12-2013, 09:41 PM #90
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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