Alabama Heat!

233 days 

until Saturday January 25 2014

a Saturday 7 months and 19 days from today

Weight: 186.8

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

Building Project Burns all my calories!

298 days 

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

Super Underwear!!!

330 days

until Saturday January 25 2014

a Saturday 10 months and 24 days from today

Weight: 177 
Workout today-Full Body

3/1/13

I have new underwear and I'm gonna do 10 Pullups today! I haven't tried my max consecutive pullups in a week or two. I have a goal of doing ten all at once. Today might be that day. With my new superman drawers how could I go wrong?

SUPER motivated this morning. Woke up at 4:00 am eager to make some serious progress today. With my March training program, yesterday was a recovery day. I will be off every other day for a few weeks. I think I will do cardio on my off days. I have ate 3200 calories for the last couple of days and it's as hard or harder than trying to cut weight. I think I will reduce to 3000 calories. I'm pretty sure this is still a surplus and it will probably feel a lot better. My weight has shot back up just from the heavy eating. I'm ready to tear down the house this morning! I have already drawn up my workout grids and I'm itching to get into my zone. I no longer feel like a slob. I have been training hard for a month and I feel like an animal. The way I am supposed to feel. Strong, confident, and focused. I could not be happier with my results or my initial decision to engage this head on.

Time to get after it. Review your goals for today. If they are not clear, write them down. Review all the reasons you want this and make your move! If not today, then when my friend? Life is short. Be about it.

Live Excellently,
Burn the Ships,
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 (Up to 8 on 17 Feb)

1 month of Excellence in Training (Feb 27 2013)

1 Month of Excellence in Diet (Feb 27 2013)

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 13.9% Feb 19, Reliable?)

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
Increase to 180 lbs

Mud and Rain you cool me whilst I play

347 days 

until Saturday January 25 2014

a Saturday 11 months and 13 days from today

Height: 6'1"

Weight: 
Arms/ Upper Body

2/12/13

I heard a song yesterday while working out and the lyrics were talking about, "too busy writing your own tragedy." That was true for me for a long time. That time is over. The excuse well is dry. I had to go look for water and I want it bad. Just finished my workout for today. Up at 3:00 am and feed the wolf. Once I got focused, out into the rain again and hit the pull up bar. Today's workout is already a success. Now I just finish the day with solid nutrition and I win. Day after day. Step by step.

Yesterdays Nutrition-  Goal 1820, Intake 2066, Exercise -500, Net 1566= 254 below goal! Success!
Oatmeal with raisins, Eggs, Black Beans and salsa, Peanut butter, Protein Powder, Sweet Potato, Coffee with cream, 1-Banana, and a few turkey slices.

Yesterdays Workout- My legs were shaking and squatting for anything was not an option after yesterday morning. They are super sore today which leads me to believe it was worth it.


Stay focused my friends. Simple persistence. Precise discipline. Live Excellently TODAY.
FTW!,
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

1 month of Excellence in Training

1 Month of Excellence in Diet

10 Good Handstand push-ups

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10%

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

Dance in the Fire Baby!

350 days

until Saturday January 25 2014

a Saturday 11 months and 16 days from today

Height: 6'1"

Weight: Did not weigh
Cardio and Recovery

2/9/13

Nutrition- Yesterday I took in 2184 good calories and burnt 611 during my workout for a net intake of 1573. I finished the day with 247 calories remaining under my target of 1820. Success. I track my calories with the iphone app MyFitnessPal. Go to My Fitness Pal's Website for the online version. I watched a video yesterday on nutrition and was reminded that fruit juice is terrible for fat burning due to the spike in insulin levels. I will limit my fruit and fruit juice intake in the coming days. I drink very little juice but I do eat a orange and banana almost everyday. Here's a picture of supper. I only ate half of the salad and very little dressing.

Workout- I finished yesterday with a feeling of great accomplishment. I had access to an amazing gym and worked out so hard that I crawled through the rest of the day. It ended up being core and back workout series. It was inevitable that the arms got some too. Today will be all about nutrition and recovery with a pinch of cardio. Looking forward to weighing tomorrow just to see if anything has changed. I'm sure the weight will start to climb very soon. Also, I'm looking forward to getting back to my pull-up bar! I pulled a muscle yesterday just slightly in my upper left back. I just cooled it with those shoulder presses and subbed some other exercises to finish the sets. I did six sets yesterday. Here's my theory right now on effort during the sets. The sets vary but I like to make the first one easy for a warm up. I am not He-man YET so there's no need to go heavy out of the gate and injure something. The second is a little tougher and by the third set, I am feeling some serious pain. Usually somewhere in the fourth set I reach muscle failure and either have to stop or grab a smaller weight. On the last couple of sets, I go very hard. This, to me, is where you make your most progress. You have eliminated a large portion of your early stamina and now the reps are actually quite difficult. Before each set I take a brief moment and reflect on what I'm doing. Yes, it will be hard. Yes, I will want to let off when the burn begins. But, don't let your muscles beat your mind. THIS is where you must push through those boundaries and get that extra rep. THIS is where the rewards are truly built. Don't feel sorry for yourself or look around and see if anyone feels bad for your struggle, this is what you're here for. This is what you've waited for. This feeling of repulsive pain is the one that keeps others from succeeding. Push into it. Run into the fire and dance baby! This is where the party's at. Thrive in your power! You are winning! One single surge at a time you are building your empire.

 So in short, warm-up a set, turn it up on the next set, and then get down to business. Your ability to propel yourself forward into extra reps and deal with that bit of pain will determine your results. We are making history here, be about it! Live excellently today and remember if you quit, no day will ever be your day.

Feed The Wolf,
Bradley