Rest

• Slept at 12:30 AM
• Woke up at 9:00 AM

Today is a planned overfeeding/do what you want day

Feeding 1 9:30 AM

• Omelette- spinach, eggs
• Blackberries
• 1 tsp Fish Oil
• 8 oz water

Feeding 2 4:00 PM Brownstone Diner

• 4 Black Forest Pancakes- chocolate chips inside, cherry compote on top w/ butter and syrup
• Scrambled eggs
• 2 Pork sausages
• 24 oz water

Herman’s Place 6:30 PM – 9:00 PM

• 3 Black Label on the rocks drinks

Training session w/ friend 9:30 PM – 10:30 PM

This is the friend I am helping to lose weight. I was definitely impressed by her performance. I know these exercises are not what she normally does. Kind of how yoga was to me initially. After the session we also spoke about her nutrition plan. Given she needs to do this in a short amount of time, habits I normally recommended were thrown out the door. It’s going to be a tough next few weeks for her but I have confidence that she’ll be successful.

Hanging out with friends 1:00 AM – 4:00 AM

• 4 Black Label on the rocks drinks
• 1 Budweiser
• 2 shots of Patron

Feeding 3 4:30 AM

• 1/2 Bison Burger w/bacon
• Onion rings
• 1/2 Omelette- tomato, feta cheese, onions

January 7, 2012

Always take time to appreciate the beauty in your surroundings. I know I do. And every single time I always find myself wondering how all of it was created. It truly is amazing.

Rest

• Slept at 12:00 AM
• Woke up at 7:40 AM

Workout

• Pre-workout NOS sugar free energy drink
• 1. Thrusters 110x12x3
• 2a. RDL 225x12x3
• 2b. L Chin Ups Neutral Grip BWx12x2, BWx6x2
• “125″ Circuit 25 reps @
• 3a. KB Goblet Squat 16 kg
• 3b. KB Double Arm Swing 32 kg
• 3c. Squat Thrusts
• 3d. Superman Push Ups (26 reps)
• 3e. Partner Plank w/ Alternating Reach (26 reps) substituted SB Ab Rollouts w/alternating knee tucks

Feeding 1 10:25 AM

• 2 handfuls of trailmix

Looked over 4 Hour Body at Barnes and Nobles this afternoon. The book is not bad. The author takes a very minimalist approach to fitness and nutrition. He promotes the idea of doing the smallest amount of work that provides the most bang for your back or results in this case. That way it is easier to follow as well as adhere to.

Feeding 2 2:20 PM

• Omelette- tomato, broccoli, egg whites

Feeding 3 5:40 PM

• Chobani plain yogurt
• Blueberries
• Almond Slivers

Feeding 4 8:25 PM My friend Herman’s place

• 3 Lemon basil chicken breasts- salt, pepper, pan fried in olive oil and butter, lemon, basil
• Home made tomato sauce- tomatoes, onions, mushrooms, tomato paste, salt, pepper, paprika, chili powder, basil, garlic, beef broth, roasted pepper, parsley
• 16 oz water

A life of learning is a life well lived. I will always remain a student of life.

Books, people, experiences…

There’s always something to learn.

Rest

• Slept at 11:40 PM
• Woke up at 7:50 AM

Weight

• 176 lbs

Feeding 1 8:15 AM

• Omelette- spinach, egg whites
• Blueberries
• 1 tsp Fish Oil
• 16 oz water

Workout 9:15 AM – 10:30 AM

• Pre-workout NOS sugar free energy drink
• 1. KB Snatch 32kgx10x3
• 2. KB Diagonal Swing 16kgx10@sidex3
• 3. KB L Sits into Planche Push Up w/ 1 knee tucked BWx5@sidex3; last set did 6 reps w/ both legs extended and 2@side with 1 knee tucked
• 4. Inverted L Rows BWx6x2, BWx7x1; leg lowering negative on last rep of last 2 sets
• ViPR circuit 4 rounds, 40 secs on:20 secs off, 1 min rest between rounds
• 5a. Alternating Side Lunge w/ Reach 10kg
• 5b. Shovel 12kg switching sides @20 secs
• 5c. Alt Side to Side Push Press 16kg
• 5d. Zercher Squat + Zercher Good Morning 16kg

So apparently whenever there are three of us working out today, we do more, and we finish faster. The rest is naturally built in waiting for each person to go. I don’t know what it is but a lot of people I know are really motivated right now. The energy is pretty damn good.

Feeding 2 12:15 PM Greenwich Village Meatball Shop

• 4 meatballs- spicy pork w/pesto sauce and an egg
• Market Salad- same as yesterday
• 24 oz water

So I have another project on my hands. It’s fitness related and I’m pretty excited about it. I won’t say anything about it now but I’m looking forward to seeing how everything unfolds. 2012 should definitely be an interesting year.

Feeding 3 4:45 PM

• Handful of trail mix

Client 5:45 PM – 6:45 PM

Client 7:00 PM – 8:00 PM

Feeding 4 8:50 PM

• Steak- from two nights ago
• Creamed Swiss Chard
• 1 tsp Fish Oil
• 16 oz water

There are two great things about water. On one end it is gentle and can easily adapt to the environment it is in.

On the other end it can be unwavering, changing anything it touches.

In a life where we find ourselves constantly adapting to the environment around us, we mustn’t forget that we are also powerful enough to transform the environment we live in.