Had some issues in July and got off track. Workouts now are sporadic at best. Nutrition intake is terrible. "You don't wait for motivation, you go out looking for it with a club." Unknown Author
I need to get myself in gear!
Thursday, September 19, 2013
Monday, July 15, 2013
I'm still alive!
Just a quick update, I'm still here. I've been off the workouts for several days. I became sick after eating too much one night and haven't had the appetite to eat heavy. I worked out once a few days ago and became sick again. Hoping to be back up and running soon. I have so far to go still! Bradley
Sunday, June 30, 2013
I love this lifestyle. 5 Months Before and After Pictures
until Saturday January 25 2014
a Saturday 6 months and 26 days from today
Weight: 188
Here are the five month before and after pics. I have made progress.I still have a long way to go. I'll be very happy to make new pics once I shed the few pounds of fat hiding my abs.
There are days when I cannot workout due to work or other constraints, but they are few. I have been doing this long enough to know that on days when I'm not "feeling" it, all I need to do is start my routine. I change clothes, start some music, make sure I've had a snack and start thinking about what I want to accomplish. I go pull out my workout log and draw the same pattern grid on the page that I've drawn for all 80+ workouts since this all began. I've logged over 80 workouts now and I love to flip through the pages and think about all that work I've put in. Little by little I'm clawing my way toward my goal. Today is roughly the end of the fifth month since I began. My entire body feels different. I feel stronger than any other point in my life. I am proud of my work. I have a very satisfied feeling of sticking with it for longer than any other time in my life. Looking back, the time I hurt my back early on, and just about the three month mark I missed several workouts and started to waiver. I feel determined again of late. I have not been gaining weight as quickly as I had hoped and I am really shooting for 190lbs. I am really excited about the next month and my future progress. Thanks for all your support.
P.S. I have begun using weights during the pull-ups and dips. I am really eager to close the gap between the pull-up and the complete muscle up.
Feed The Wolf!
Bradley
Thursday, June 20, 2013
History will remember me!
219 days
There was a time in the beginning where I was being postive for postive's sake. That time has passed. I have reached a level where I can tell a difference and it's very exciting. All those times I thought I was stuck with a slender, skinny physique and could not gain, I was wrong. I was not being rational. The method is out there. Track food, don't workout so long that your body eats itself, and keep doing it. Over and over. I had a great week. I must bump up my caloric intake. Weighed in at 188 yesterday. I should get another killer workout in today. I feel strong. I am very excited about where this is going.
Bradley
until Saturday January 25 2014
a Saturday 7 months and 5 days from today
There was a time in the beginning where I was being postive for postive's sake. That time has passed. I have reached a level where I can tell a difference and it's very exciting. All those times I thought I was stuck with a slender, skinny physique and could not gain, I was wrong. I was not being rational. The method is out there. Track food, don't workout so long that your body eats itself, and keep doing it. Over and over. I had a great week. I must bump up my caloric intake. Weighed in at 188 yesterday. I should get another killer workout in today. I feel strong. I am very excited about where this is going.
Bradley
Tuesday, June 11, 2013
Get Started My Friend!!
until Saturday January 25 2014
a Saturday 7 months and 14 days from today
 |
| Today's Workout -I can't flip this because aliens are invading my front yard (or I don't know how) |
Super hot day and full of Cici's Pizza! I'm getting really close to 190 lbs and I think I will start a 10 lb cut (or weight loss) when I get there. I gotta enjoy some pizza while I can. I'm getting really tired of the mid-section thickness that goes with bulking! Super good work out today. In case you just got here to my blog, my strategy right now is to gain weight while doing short, intense workouts every other day. I am trying to add as much lean muscle to my body as possible. I have gained 20 lbs in the last 3 months and it's almost time to shave off some of the fat that comes along with gaining. If you are thinking about getting in shape, then the best way to do it is start and stay positive. No matter how many days you miss or how bad you ate yesterday, your next workout and your next meal are whats important. You CAN change yourself. Look how many people do it! Everyone has doubts, throw the fear away and just move forward little by little. I am subject to doubt everyday and many times a day. I just feed the wolf of belief. I know I can. Thanks for your support and know that you have mine. Get started my friend!
Bradley
Saturday, June 8, 2013
Leg Day, Gotta Do It!
231 days
until Saturday January 25 2014
a Saturday 7 months and 17 days from today
I woke up and very stiffly began a calisthenic leg day today. Squats and Lunges with some crunches thrown in. After a few sets, I was feeling good and proud to be after it. Sometimes it's difficult to get started and I hear that small voice telling me to skip it or do it later. Luckily I'm getting pretty good at squashing the "do it later" mentality. I did really well eating today and I believe I got in about 3500 calories with plenty of protein. I'm working harder to not skip leg day. I always feel like the guy in the photo above after a few sets of squats!
Bradley
Thursday, June 6, 2013
Alabama Heat!
until Saturday January 25 2014
a Saturday 7 months and 19 days from today
Workout: UpperBody-Dips, Chin-ups, Crunches, Forearm Roller
Just finished a killer workout and I'm feeling pretty motivated. It's super hot here in Alabama today and I was almost ready for a nap. I decided I'd better get my workout done first. I grabbed my music and my workout log and headed out for some progress. It only took me one set and one Franz Ferdinand song to feel good and pumped and I tore through five sets of most of my exercises. I have really grown to love my pull-up bar in the front yard. I spent about $200 bucks making it and I have already got enough use out of it to make it worth it. Came back in to cool off and had 40 grams of whey protein and a large handful of raisins. I got a very big compliment yesterday on my size. It makes me think something is working. One day at a time. I'm on the brink of something amazing!
Hit it hard today!
FEED THE WOLF
Bradley
Monday, June 3, 2013
Holy Moly, I'm struggling!
The last week or so has been characterized by a slow, steady drop in enthusiasm combined with a to do list at home of a million things. I have been letting my workouts slip to a lower priority on the list. I can see how detrimental this is to my progress. It gets into my mind that I'm falling. That I'm failing just like many times before. How can this be? I ask myself. I had so much motivation only a week ago. It's time that I spent some time feeding the wolf and really remembering why I want this. It's time to look over my progress and realize how far I've come. I have frequently remembered this quote lately, "If not now, then when?" and also " If you are tired of starting over, don't quit." I do not want to slack off on my goals. But, I am human and I must realize that I am susceptible to many diversions during the course of this year. There will continue to be many things that attempt to break my focus, things that will be momentarily more fun but will only result in the prevention of this serious goal I have set. I must reset my pattern of eating and working out and think often about the final results. Most recently I weighed 185.6. I would like to weigh 190 by the end of June. Thats only 1 pound per week roughly. In order to do that, I will have to track my food intake more accurately. I use the "MyFitnessPal" app on my phone but I've been slacking on the food entries.
So, in short here are my today goals.
So, in short here are my today goals.
- Think about why I am doing this
- Think about the final results
- Reprogram my brain with fitness thoughts and refocus on my target
Have a great day!
Bradley
Sunday, May 19, 2013
Video of the muscle up progress! The quest for symmetry...
251 days
until Saturday January 25 2014
a Saturday 8 months and 6 days from today
Weight: 185
It's hard to believe I've gained almost 20 pounds now in the last two and a half months. I will soon be at the big 190 lb mark. I have never weighed 190 in my life! What else is strange is when I am talking to someone and they discover I am eating so much and TRYING to put on weight. With a world full of folks who would love nothing more than to lose a few pounds, here I stand trying to grow. It is difficult to explain but the fact is, I reduced my body fat percentage and realized that I had burned off a lot of muscle during this phase I went through trying to finish a 100 mile race. So I could not have the lean beefy body I wanted without first hanging some muscle back on my bones. Thus began the quest of building muscle and overeating.
Yesterday was terrible. I have a project going on at home and I worked all day and barely ate anything. It's the first time in awhile that I've actually let myself feel hunger and man, the food tastes so much better when you're starving yourself. I kinda tweaked my back working yesterday so maybe all will be well and I can get in a good workout today or tomorrow.
I promised a video of my muscle up progress and here it is. My lovely wife filmed it for me a couple days ago. I have a long way to go before it's perfect but I'm happy to get above the bar now. As mentioned before in the blog, you can see that the lawnmower tire and giant dog are present and ready for action. Maybe you can understand my son, he's good at cheering me on.
My Muscle Up
Don't allow yourself to miss a workout and focus on the negative. Forward movement, one step at a time. Whether you took a day off or two weeks, get back at it and move forward. We both know that it will be worth it in the end. Thanks for stopping in!
barbrothersdc.com
Feed the Wolf!!!
Bradley
Thursday, May 16, 2013
Small results + time = large results.
254 days
until Saturday January 25 2014
a Saturday 8 months and 9 days from today
Chipping away at the stone.
I'm up to 185 lbs.
Yesterday I started my work out and had to just push through it. I was still very sore from earlier in the week and didn't get much done. I forced through my planned sets anyway to avoid laziness. Today was a different story. Schedule was perfect and when it was time to get to work, the right song came on (Digitalism-Miami Showdown) and I tore the place down. When I left the gym I knew that I had made some serious headway today. I love the feeling of getting it done right. I'm really going to try and make a short clip of the best muscle-up I can muster for everyone soon. On a couple occasions I have done 3 in a row but usually I can only get one at a time. I have yet to stay symmetrical when doing it. I'm seeing big gains in strength so it's just around the corner. Can't believe how far I've come in confidence and strength in 3.5 months. This feeling is addictive. Keep rocking!
The Wolf stay's hungry around here!
Bradley
Thursday, May 9, 2013
The Lawnmower Tire
261 days
until Saturday January 25 2014
a Saturday 8 months and 16 days from today
Weight 182
I had a great workout in the rain a few days ago. It's always cold and miserable for the first few minutes and then it becomes something better than normal. Once the blood is flowing and the endorphins kick-in I begin to feel like Superman with the Top Gun background music. I always get a lot accomplished on those days. Time for me to get to work now. It's a chest and upper body day. My favorite.
Have a great one friends!
Become the master of yourself.
Feed the Wolf.
Bradley
Saturday, May 4, 2013
State of the Journey
266 days
Start weight 176
Lost down to 168
Current weight during bulk-182 Pounds
I have made myself sit down here in front of my computer to formulate a plan. Or, to solidify what is taking place right now regarding my year long journey. Three months ago I decided to really take my fitness to the next level. I have worked out for the majority of my adult life in different ways. The last few years have been more focused on endurance sports and have no doubt contributed to my withering away or more scientifically the catabolism of much muscle from my bones. Tired of seeing the skinny version of myself in the mirror and inspired by those around me including my wife and her progress towards her half-marathon I am moving toward my strongest, fittest, and most dramatic transformation I have ever achieved. I have learned a lot along the way and I'm finally working within the parameters that are giving me great results. Muscle is built slowly (1-2) lbs per month if I'm doing it all right. I have good days and bad days. Occasionally I skip a workout day and recently I have been just doing whatever exercise that I've wanted at workout time. But I am certainly making great forward progress. I have at times felt stronger, but I have never felt the growth that I have had lately. I workout very hard for 30 minutes. I usually choose 3-4 exercises and do 3-4 sets and 5-15 reps trying to stretch well and lift heavy. I am very good at sticking to pre and post workout nutrition. I do not like working out heavy early in the morning because I usually pull something. I'm eating 3000+ calories a day right now but sometimes that too is hard especially if I avoid garbage. I weigh 182 lbs at present. I am working toward 190. I hope to be there by middle to late June. At that time, I will probably begin a fat cutting month or two and then begin bulking again. I would like to reach 200 and then cut fat back to 190 by my goal date next January. That means I would have added 20 lbs of muscle in a year. It's a very optimistic goal but I think it could be possible.
The Plan-
Workout 3-4 times per week. Usually a day on then a day off.
Eat 3300 calories per day
I am going to make a list of exercises that I do and have a good rotation.
Make goals for each muscle group so that I will not skip muscle groups
Sorry for the intermittent posts. It's busy here with great weather and of course family first. Thanks for checking up on me. I am more confident than ever that this will be a success.
Keep moving toward your goals. One day at a time.
Feed the Wolf!!!
Bradley
until Saturday January 25 2014
a Saturday 8 months and 21 days from today
Start weight 176
Lost down to 168
Current weight during bulk-182 Pounds
I have made myself sit down here in front of my computer to formulate a plan. Or, to solidify what is taking place right now regarding my year long journey. Three months ago I decided to really take my fitness to the next level. I have worked out for the majority of my adult life in different ways. The last few years have been more focused on endurance sports and have no doubt contributed to my withering away or more scientifically the catabolism of much muscle from my bones. Tired of seeing the skinny version of myself in the mirror and inspired by those around me including my wife and her progress towards her half-marathon I am moving toward my strongest, fittest, and most dramatic transformation I have ever achieved. I have learned a lot along the way and I'm finally working within the parameters that are giving me great results. Muscle is built slowly (1-2) lbs per month if I'm doing it all right. I have good days and bad days. Occasionally I skip a workout day and recently I have been just doing whatever exercise that I've wanted at workout time. But I am certainly making great forward progress. I have at times felt stronger, but I have never felt the growth that I have had lately. I workout very hard for 30 minutes. I usually choose 3-4 exercises and do 3-4 sets and 5-15 reps trying to stretch well and lift heavy. I am very good at sticking to pre and post workout nutrition. I do not like working out heavy early in the morning because I usually pull something. I'm eating 3000+ calories a day right now but sometimes that too is hard especially if I avoid garbage. I weigh 182 lbs at present. I am working toward 190. I hope to be there by middle to late June. At that time, I will probably begin a fat cutting month or two and then begin bulking again. I would like to reach 200 and then cut fat back to 190 by my goal date next January. That means I would have added 20 lbs of muscle in a year. It's a very optimistic goal but I think it could be possible.
The Plan-
Workout 3-4 times per week. Usually a day on then a day off.
Eat 3300 calories per day
I am going to make a list of exercises that I do and have a good rotation.
Make goals for each muscle group so that I will not skip muscle groups
Sorry for the intermittent posts. It's busy here with great weather and of course family first. Thanks for checking up on me. I am more confident than ever that this will be a success.
Keep moving toward your goals. One day at a time.
Feed the Wolf!!!
Bradley
Sunday, April 28, 2013
Refocus
The last week I have slacked off slightly. I have started doing just the workouts that I like and omitting crucial muscles like legs. I need to get back to a plan. I lost my appetite last week and have not been eating as much as needed. I have been in a mental struggle to decide if I should start cutting again. I'm going to write a solid plan in the next few days and get this train pointed in a solid direction.
Tuesday, April 16, 2013
MUSCLE UP GOAL-BAM! New Goals Reached
284 days
until Saturday January 25 2014
a Saturday 9 months and 9 days from today
I am growing. I am realizing new strengths now more than ever. I have truly created a new habit by working out almost everyday now. Mentally, getting up and working out is part of my day that I look forward to. I am not always in the "mood" to exert a high work load. But, by building a routine of changing clothes, stretching, eating a preworkout snack, getting my journal/workout log and headphones ready and thinking about what I'm going to do. My body will usually get on board and get fired up. I am still limiting my workouts to about 30 min. This prevents any anxiety about working out because it takes almost no time, it lets me workout at a higher intensity, and keeps my body from breaking down muscle for energy while I play. I will say that many times I get to the end of my workout and start to do just another set or another exercise and I have to make myself get out of the gym. Once I'm warmed up, I want to burn every muscle I have got and make progress but I don't think that is the best method right now. I want to gain weight and add muscle mass.
Since I have started eating 3300-4000 calories per day my physical strength has shot forward. My pull-up max has moved from 8 to 12 reps continuously. My entire upper body feels stronger and I am noticing an decrease in flexibility from the new growth. My weight is in the low 180's now and I am hoping to get above 185 in the next couple of weeks. I am rapidly losing my cut look due to the caloric increase but my results later will be more pronounced if my muscles have grown.
This past week I realized one of my key goals when starting this program. I did my first sloppy muscle up. the next day I did another and the third day I did 2. I am very excited about this accomplishment and look forward to improving my form and number of repetitions. After putting in so much work, I was beginning to wonder if I'd ever do it and then BAM! I'll try to put a video up soon of me doing one so I can look back on how rough they were in the beginning. Steady progress my friends. Little by little. I'm only 2.5 months into my transformation and steady on course. 2013 will always be the year I got serious and made it happen.
Thank YOU for your continued support. Keep your goal in the front of your mind and make any progress towards it daily. It's tough when you expected results already and they are not visible yet, hold the line, keep moving forward. The world is yours to take.
If you see someone in the gym that looks out of place, say something encouraging. Imagine that they are putting themselves out there to be better. Make a positive difference in their life by being a friend. It might be all they need to change the course of their life. How amazing would it be to give that Dad or Mom 5 or 10 more years with their family by being healthy just by making them feel welcome and in the right place.
Have a great workout!
FEED THE WOLF!!!!
Bradley
Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.
10 Consecutive Pull-ups (12 Consecutive Pull-ups 7 April)
1 month of Excellence in Training (February 2013)
1 Month of Excellence in Diet (February 2013)
10 Good Handstand push-ups (7 against a wall on April 16 balance improving with strength)
1 behind the neck pull-up (March 31, 2013)
1 muscle-up (April 12, 2013)
Explosive Pull-up/ Toe Touch
Body Fat 10% (Got close to 12% before starting bulk)
Human Flag
Pull-up with behind the back clap
Kuki Push-up
Body Fat 6%
One-arm pull up
One-arm leg raises on bar
Wednesday, April 10, 2013
Fear of Failure- Be the one
290 days
It's a freaking great day to be alive and able to move forward with my goals. Ever noticed that right before you do something big, you always get those butterflies that tell you to turn and run or that little voice of doubt in your mind that tries to tell you that you're not worthy or qualified? I think it's fair to say that in life most people get this feeling before they put themselves out there. That makes it normal and ordinary. What makes a person extraordinary is having the mental strength to battle that feeling with self assuring thoughts and to step out of the crowd anyway. We each have our own goals in life and face different types of fears each day. One of the greatest of these is fear of failure. I face this fear often and I constantly work mentally to stay focused on the positive and moving forward. It can be tough. Not just with fitness but other things as well. I hope you are talking yourself up and realizing your true value. Put yourself out there and make a difference. All those other people who did it are just people like you and me. Have a great one!
Feed The Wolf!
Bradley
until Saturday January 25 2014
a Saturday 9 months and 15 days from today
It's a freaking great day to be alive and able to move forward with my goals. Ever noticed that right before you do something big, you always get those butterflies that tell you to turn and run or that little voice of doubt in your mind that tries to tell you that you're not worthy or qualified? I think it's fair to say that in life most people get this feeling before they put themselves out there. That makes it normal and ordinary. What makes a person extraordinary is having the mental strength to battle that feeling with self assuring thoughts and to step out of the crowd anyway. We each have our own goals in life and face different types of fears each day. One of the greatest of these is fear of failure. I face this fear often and I constantly work mentally to stay focused on the positive and moving forward. It can be tough. Not just with fitness but other things as well. I hope you are talking yourself up and realizing your true value. Put yourself out there and make a difference. All those other people who did it are just people like you and me. Have a great one!
Feed The Wolf!
Bradley
Sunday, April 7, 2013
All Kinds of Gains, 10 Pull-up Milestone
293 days
Weight: 178.6!!!
Good Morning Friends! It's a very exciting morning for me. Despite the reduction in the blogs, I am still wholly dedicated to my task and making great progress. April 7, marks the end of a couple weeks of "bulking" and the results are coming in. I weighed this morning and I am happy to say my weight has climbed to 178.6. I was about 168 last month when I cut most of the fat off. I have noticed a slightly less dramatic ripped look but my abs are still visible meaning much of that new weight is muscle. In addition to that, I reached another milestone yesterday while working out....I finally made it to 10 consecutive pull-ups, up from 7 when I started.
Just a quick look at my strategy right now, I am working out for 30 minutes or less and targeting 3-4 muscles. Some days I have done two of these sessions. During the workout, I go heavy on the weight in order to stimulate the muscle as much as possible in a short time. After my workout, I immediately begin eating heavy and get my body back into anabolic (fat storing, muscle building) mode. Nutrition has been focused on 3300 calories a day. I try to get 20-30 g of protein with each snack and I'm shooting for 200 g of protein per day. I eat simple carbs 30m-1hr before a workout to prevent catabolic consumption of my muscles. (Catabolic reactions are the breakdown of organic molecules for energy.)
This all seems to be working for now. I am not sure how much bulking I will do before another cut but as of now, the muscle gains are good and fat percentage is down so we keep going. I'm still working hard on my "muscle-up" and looking forward to being strong enough to do those on the pull-up bar. Handstand push-ups are also going great with 10 reps now not a big problem. I just want to be able to do them freestanding. Have a great day and stay after your dreams. We are doing it now.
Stay at it!! Stay focused!!
Feed the Wolf!!!
Thanks for checking in friends, I value your support and I'm very excited about where we are going.
Bradley
until Saturday January 25 2014
a Saturday 9 months and 18 days from today
Weight: 178.6!!!
Good Morning Friends! It's a very exciting morning for me. Despite the reduction in the blogs, I am still wholly dedicated to my task and making great progress. April 7, marks the end of a couple weeks of "bulking" and the results are coming in. I weighed this morning and I am happy to say my weight has climbed to 178.6. I was about 168 last month when I cut most of the fat off. I have noticed a slightly less dramatic ripped look but my abs are still visible meaning much of that new weight is muscle. In addition to that, I reached another milestone yesterday while working out....I finally made it to 10 consecutive pull-ups, up from 7 when I started.
Just a quick look at my strategy right now, I am working out for 30 minutes or less and targeting 3-4 muscles. Some days I have done two of these sessions. During the workout, I go heavy on the weight in order to stimulate the muscle as much as possible in a short time. After my workout, I immediately begin eating heavy and get my body back into anabolic (fat storing, muscle building) mode. Nutrition has been focused on 3300 calories a day. I try to get 20-30 g of protein with each snack and I'm shooting for 200 g of protein per day. I eat simple carbs 30m-1hr before a workout to prevent catabolic consumption of my muscles. (Catabolic reactions are the breakdown of organic molecules for energy.)
This all seems to be working for now. I am not sure how much bulking I will do before another cut but as of now, the muscle gains are good and fat percentage is down so we keep going. I'm still working hard on my "muscle-up" and looking forward to being strong enough to do those on the pull-up bar. Handstand push-ups are also going great with 10 reps now not a big problem. I just want to be able to do them freestanding. Have a great day and stay after your dreams. We are doing it now.
In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.
Stay at it!! Stay focused!!
Feed the Wolf!!!
Thanks for checking in friends, I value your support and I'm very excited about where we are going.
Bradley
Tuesday, April 2, 2013
Building Project Burns all my calories!
298 days
The last few days have been spent on a building project at my home. My calorie counting has suffered from the all day work. Unfortunately, I don't think I could have eaten enough calories to gain any weight during these few days. Every muscle I have is sore. Tomorrow I will focus on entering all my food again and try to get my calorie count back up to 3300. I am also planning a good workout tomorrow. I'm finding that it can be expensive to eat as much as I'm eating. Also, if I limit myself to "good" carbs and protein, I really can't fit that much into my stomach in a day. I'm eating poptarts some because they are heavy in calories (400 for two) and those simple carbs should sustain me while my body builds muscle. Of course I'm drinking a protein shake with the poptarts. They also digest quickly so I can eat again. Almost out of strawberry protein powder. Time to start over on chocolate.
Thanks for stopping by.
Work Hard tomorrow!
Bradley
until Saturday January 25 2014
a Saturday 9 months and 23 days from today
The last few days have been spent on a building project at my home. My calorie counting has suffered from the all day work. Unfortunately, I don't think I could have eaten enough calories to gain any weight during these few days. Every muscle I have is sore. Tomorrow I will focus on entering all my food again and try to get my calorie count back up to 3300. I am also planning a good workout tomorrow. I'm finding that it can be expensive to eat as much as I'm eating. Also, if I limit myself to "good" carbs and protein, I really can't fit that much into my stomach in a day. I'm eating poptarts some because they are heavy in calories (400 for two) and those simple carbs should sustain me while my body builds muscle. Of course I'm drinking a protein shake with the poptarts. They also digest quickly so I can eat again. Almost out of strawberry protein powder. Time to start over on chocolate.
Thanks for stopping by.
Work Hard tomorrow!
Bradley
Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.
10 Consecutive Pull-ups (Up to 8 on 17 Feb)
1 month of Excellence in Training (February 2013)
1 Month of Excellence in Diet (February 2013)
10 Good Handstand push-ups (At 3 against a wall 17 Feb)
1 behind the neck pull-up (March 31, 2013)
1 muscle-up
Explosive Pull-up/ Toe Touch
Body Fat 10% (Got close to 12% before starting bulk)
Human Flag
Pull-up with behind the back clap
Kuki Push-up
Body Fat 6%
One-arm pull up
One-arm leg raises on bar
Friday, March 29, 2013
3300 Calories and 30 min Workouts- Ectomorph
302 days
until Saturday January 25 2014
a Saturday 9 months and 27 days from today
You don't wait for motivation, you go out looking for it with a club.
Thanks for checking in on my progress.
Hope your training is rocking along. If not, what are you waiting for? Start.
Feed The Wolf,
Bradley
Saturday, March 23, 2013
Great Workout!
308 days
Just finished a short but great workout at home! I even did many pull ups with no problems. I'm inside now eating like a horse! No, not corn and oats but close. Protein pancakes with my son with lots of syrup. Let the growing begin. I'm gonna weigh tomorrow and see where I am. Third day of bulking again, eating too much is tough. It is so great to be able to make progress. I'm very content today.
until Saturday January 25 2014
a Saturday 10 months and 2 days from today
Just finished a short but great workout at home! I even did many pull ups with no problems. I'm inside now eating like a horse! No, not corn and oats but close. Protein pancakes with my son with lots of syrup. Let the growing begin. I'm gonna weigh tomorrow and see where I am. Third day of bulking again, eating too much is tough. It is so great to be able to make progress. I'm very content today.
Thursday, March 21, 2013
Maybe.....
I had a short workout this morning and miraculously did not injure anything. Learned a few things in my research. I am an ectomorph. The body type that refuses to grow and burns all calories that enter. I am lucky in that I can cut fat quickly as noted by February's success and quick retrieval of my abs. But, this means I will have to eat like my life depended on it in order to grow out of this slender body. I have set the daily caloric goal at 3000 calories again starting today. Additionally, I learned that my two hour workouts are most likely burning up any new muscle that my body has built. My new focus will be short workouts with weight that will only permit 6-8 reps and only 3-4 sets. I'm really fascinated with how much science has learned about building muscle. I realize I have a world of stuff to learn and I'm actively seeking a more rigid plan to mimic. Reflecting more on my recent injuries, I have also noted that both of them were in the morning before my body truly woke up and became limber. I should be able to combat or prevent to some degree any future maladies by waiting until later in the morning for my workout so that I am adequately flexible and by doing several minutes of warm-up stretches and light exercises. Feels great to be back. (Fingers crossed) I'll weigh soon and post it. I'm curious of what my weigh is doing. I expect it to be about where it's always been around 175.
Bradley
Bradley
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