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  • 2009



    2009 goals:

    Become certified strength & conditioning specialist = pass the CSCS (asap)

    Graduate in May (ideally, summer is okay too, just finish school before fall)

    Learn yoga & pilates (post graduation) and do them

    Find a job/career post graduation (can live off teaching this summer, but come fall need $$$)

    Clean up diet , show discipline

    Pick up a competitive sport again, think big.

    Read books, learn more about everything, keep active always, don’t get lazy, ever.







    Lift hard(er) -- train for performance, think like an athlete & be the best. Bigger faster stronger – but no steroids ever ever. Integrate movement/F isolation. Primary lifts: cleans/jerks/presses/snatches Secondary: benches, squats, deads, rows, shoulder press


    Keep up training focuses on sprinting and multidirectional movements. Incorporate lots of plyometrics (upper body and lower body !)


    **Mega increase in aerobic capacity (begin duration cardio this spring, increase intensity a lot by summer, maintain through fall/winter/rest of life. Ideally include various methods: jogging, swimming, cycling, rowing, step ups,etc.)


    Keep limber & loose (active dynamic warmups + static cooldowns, stretch stretch and more stretch)


    Do situps or crunches or some kind of core workout as well as pushups daily (in future, find house/apartment with ability to do chin-ups/pull-ups from a hanging bar and include those daily, maybe even throw in hanging leg raises)--- do more and more repetitions each day.


    Goals for 12/31/2009:

    Bodyweight of 215 (or less) in maintenance without compromising performance/strength – LEAN OUT MORE!

    Live the dream/Be the dream

    Have steady work; keep goal of head coach alive.

    Solid developing plan what to do next, back to school (sport nutrition, life coaching, positive psychology), AASP certification.. pursue sport coaching ...


    More backgrounding to come ...

  • #2
    staple supplements used nearly year round:

    bulk whey -- scivation and xtreme peptides 10lb bags

    muscle milk and syntha 6

    purple wraath (workouts) and xtend (mornings, other times of day)

    xtreme peptide casein prebed w/ peanut butter and a banna

    just bought black star labs relentless for a couple months of post workout protein (ideally use golden finish, but never on sale )

    international liquid egg whites for shakes and egg meals

    orange triad multi

    fish and flax oils

    white blood prebed (3 bottles on hand atm)

    looking to add bulk glutamine to staple list
    looking to add green tea + yerba mate tea to staples



    other random supplements on hand at the moment:

    powerfull + blue gene for spring
    white flood + caffeine pills for whenever
    old expired left over ephedrine hcl to use for summer cut
    reduction for summer cut
    random creatines -- size on, green magnitude, bulk CEE powder




    diet info:
    typical grocery list: (organic as much as possible)

    lots and lots
    of fruits and vegiies (bulk of diet after lean proteins, especially during peak growing seasons)
    fish, chicken, turkey, pork, steak
    natural peanut butter, almond butters, etc.
    yogurt with granola
    eggs (1 dozen for cooking meals, 1 dozen for hard broiling for snacks)
    skim milk for shakes
    natural juices - especially grape + orange
    whole grains -- breads, pastas, pizza crusts etc.
    oats (steel cut + others)
    nuts (almonds + other), seeds (flax, sesame, sunflower)

    Comment


    • #3
      campus opened back up today and i put in my first solid workout of the year. hit it up with the girlfriend, so intensity wasn't the highest, but after not doing much the past 2 weeks it felt good and was a good way to ease back tinto it. wont be doing any olympic/explosive movements this week prolly, just basic compound stuff and next week ill begin snatches cleans jerks etc again.


      did a warmup, was mediocore for me -- about 30minutes or so with an easy 3minute jog first than the active dynamic stretching and everything


      weights were like this

      circuit A
      squats: 10x135,185,235,235,235,235,8x235,10x185,135
      DB bench: 10x50, 75 (rest of sets)
      widegrip barbell bench: 135 pds, most sets were just pushes at the bottom -- doing the bottom 1/2 of the rep -- last set was 10 full reps


      calf raises: 10repsx500 some pounds (??) x3 sets
      plyo med ball chest throws: 10repx 6kg ball x3sets
      step ups: 10rep each leg x20pd DBs each hand x3sets



      started powerfull again, got a day or so of the original version than im gonna run a bottle of the newer version

      back using size on preworkout, got like 1/4 tub left than ill be using green magnitude

      3 scoops PW intra workout (tons and tons left)

      2 scoops golden finish post workout (1.25 tubs left)

      included 1 scoop glycergrow pre,intra,post -- will increase to 2 scoops intra eventually. think i need to buy more, got like 1/4 tub left =x


      got 2 weeks to ramp up intensity of workouts, once school starts again i hope to be right where i left off at the end of fall, if not better.


      weighted at the end of the fall (before break/holidays) 12/27/08: 222pound


      weight as of today (beginning of spring) 1/5/09: 226.4

      not bad holiday gain... too bad ive got a ton of cookies and pie i brought back to the city with me haha






      was doing well studying for the CSCS..g ot 150pgs into the textbook.. than i had a new years layoff .. today i hope to read another chapter or 2..

      girlfriend starts work back tomorrow and i should be abloe to get back reading multiplre chapters a day

      development of my website died off as i began cscs reading.. need to ramp that up tooo

      Comment


      • #4
        weights today consisted of 2circuit sets and an ab circuit set


        first one -- 4 sets through, 10 reps each
        DB shoulder press - 45s and 55s
        lunges across room -- 20pds at side, 35pds overhead, last set w/o weight going backwards


        2nd circuit -- 3 sets 10 reps each
        pushups
        bodyweight dips
        romain/captain chair leg raises


        ab circuit - 3 sets through
        situps / str leg situps / reverse situps
        knee crunches
        supermans

        Comment


        • #5
          Subb'd!!! Great goals for the year man. Particularly like the yoga one!

          Comment


          • #6
            I've always been interested in different means of exercise, and the flexibility/relaxation that people talk about from yoga sounds appealing


            I'd love to have enough $ and house space to buy a kettleball set too (and about everything other fitness equipment made!haha)

            Comment


            • #7
              Love yoga. It really helps with the mind/body connection since you have to be aware of every part of your body in a pose.
              laurie@controlledlabs.com

              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

              Comment


              • #8
                Originally posted by bull.dogz View Post
                Love yoga. It really helps with the mind/body connection since you have to be aware of every part of your body in a pose.


                Alot of the movements i do in the active dyanmic warmup and even my workouts incorporate mind/body connection (kinesthetic awareness) --- mainly moving in a backward direction (lunges, jumping jacks, skipping/jogging, lower body plyometrics, etc.)


                this summer, depending on circumstances, i may have alot of down time do get into yoga/pilates (hopefully..maybe/maybe not... a job would be nice right after graduationg )



                cscs update
                doing well studying for the test... ripping through about 2-3 chapters a day. think I am going to register for the test soon, so I'll have to take it within 90days (or something like that).. I'd love to get it done before the 20th (school starts) but dont want to rush myself and fail it...

                Either way, I should have enough spare time the first week of classes to wrap up studying and get the test done before 2/1/09 - and if not, def within 90 days

                will need to check finances, just spent 330$ on a parking permit for the spring yesterday.. duno if I can throw down another 300 or so for the registration fee haha

                workout later today -- going to hit some rows, front squats, & chinups (single arm + normal), anterior+medial+posterior deltoid raises

                thursday workout: bench, rdls, pullups, dives, calves, abs
                friday workout: oly squat (overhead), plyo pushups, arnold presses, lateral stepups, and bi+tri work

                should feel good by the weekend ! haha
                Last edited by jiritt0; 01-07-2009, 12:22 PM.

                Comment


                • #9
                  great workout today

                  did lat pulldowns instead of pullups -- my arms/shoulders were dieing, i tried a couple pullups and knew 3sets of 10 wasnt going to happen.

                  blasted the calves real good. did seated calf raises - lat pulldowns - and standing cvalf raises in a circuit ... during the standing ones i did first set toes in, 2nd set toes out, and 3rd set toes straight ahead

                  feelin good. real good. next monday Im going to start a fresh bottle of the new version of usp powerfull -- my old one ran out yesyterday


                  going to purchase some glutamine, lucine, dried egg whites, and glycergrow soon .. gotta check finances


                  finished up reading through the scientific foundations parts for the CSCS yesterday... now reading should be alot easier as I can into the applied principles (exercise testing, selection, facility maintance, yaddayaddayadda...)


                  only like 300 some pages til i finish the text.. than its go time for the exam maybe

                  Comment


                  • #10
                    good end of the week lift on Friday. hit everything I wanted. also knocked out a ton of CSCS reading during the day. Only like 75pg/3chapters left, which I hope to read this morning !!

                    Sadly, I realized I registered for two dreamweaver CS4 training courses on mond and tues next week, each 3hours long.. which will damper my studying ! I was really excitied and hoping to take the test before class starts on the 20th but that loss of 2 days may detract from my progress

                    just bought some gear and a dvd from petecarroll.com --- a tee shirt and dvd supporting his coaching philsophy, "win forever" .. im expecting it to be really beneficial for me as I hope to venture into coaching in the future here... pretty excitied to get it and check it out, plus it supports a good cause - his foundation supporting LA and trying to prevent gang violence

                    Comment


                    • #11
                      great goals there buddy hope you can stick to it!
                      Current Stack:
                      CL-GM,WF,GG,PW,OT, ON 100% Whey

                      BB.com Bodyspace

                      Comment


                      • #12
                        50% lift today

                        worked out early in the morning -- i think taking 2 red acid with not much water messed my stomach up real bad. i feel like pulking for a long time -- til about 1/2 through the weights


                        warm up was weak, didnt do alot of things i usually do cos i thought it make me puke

                        weights was decent once i got into it and started feelin better


                        did 4 circuits of this

                        DB bench - 10rep x 75pd
                        farmer walk across room - 65pd DBs
                        str leg kicks with shoulder stabilization barbell bench press - 12 reps with 155 pd locked out


                        than we did a circuit of DB flies using 20pds

                        12 incline DB flies
                        10 pushup rows
                        12 decline DB flies



                        got some korean lunch (delicious) than sat through a 3 hoor training seminar on dreamweaver CS3 which sucked cos I taught myself everything covered -- hopefully tomorrows is a little more educational.

                        Comment


                        • #13
                          jan 22 --- scheudled to take the CSCS

                          Comment


                          • #14
                            Originally posted by jdiritto View Post


                            2009 goals:

                            Become certified strength & conditioning specialist = pass the CSCS (asap)

                            Graduate in May (ideally, summer is okay too, just finish school before fall)

                            Learn yoga & pilates (post graduation) and do them

                            Find a job/career post graduation (can live off teaching this summer, but come fall need $$$)

                            Clean up diet , show discipline

                            Pick up a competitive sport again, think big.

                            Read books, learn more about everything, keep active always, don’t get lazy, ever.







                            Lift hard(er) -- train for performance, think like an athlete & be the best. Bigger faster stronger – but no steroids ever ever. Integrate movement/F isolation. Primary lifts: cleans/jerks/presses/snatches Secondary: benches, squats, deads, rows, shoulder press


                            Keep up training focuses on sprinting and multidirectional movements. Incorporate lots of plyometrics (upper body and lower body !)


                            **Mega increase in aerobic capacity (begin duration cardio this spring, increase intensity a lot by summer, maintain through fall/winter/rest of life. Ideally include various methods: jogging, swimming, cycling, rowing, step ups,etc.)


                            Keep limber & loose (active dynamic warmups + static cooldowns, stretch stretch and more stretch)


                            Do situps or crunches or some kind of core workout as well as pushups daily (in future, find house/apartment with ability to do chin-ups/pull-ups from a hanging bar and include those daily, maybe even throw in hanging leg raises)--- do more and more repetitions each day.


                            Goals for 12/31/2009:

                            Bodyweight of 215 (or less) in maintenance without compromising performance/strength – LEAN OUT MORE!

                            Live the dream/Be the dream

                            Have steady work; keep goal of head coach alive.

                            Solid developing plan what to do next, back to school (sport nutrition, life coaching, positive psychology), AASP certification.. pursue sport coaching ...


                            More backgrounding to come ...
                            Originally posted by jdiritto View Post
                            staple supplements used nearly year round:

                            bulk whey -- scivation and xtreme peptides 10lb bags

                            muscle milk and syntha 6

                            purple wraath (workouts) and xtend (mornings, other times of day)

                            xtreme peptide casein prebed w/ peanut butter and a banna

                            just bought black star labs relentless for a couple months of post workout protein (ideally use golden finish, but never on sale )

                            international liquid egg whites for shakes and egg meals

                            orange triad multi

                            fish and flax oils

                            white blood prebed (3 bottles on hand atm)

                            looking to add bulk glutamine to staple list
                            looking to add green tea + yerba mate tea to staples



                            other random supplements on hand at the moment:

                            powerfull + blue gene for spring
                            white flood + caffeine pills for whenever
                            old expired left over ephedrine hcl to use for summer cut
                            reduction for summer cut
                            random creatines -- size on, green magnitude, bulk CEE powder




                            diet info:
                            typical grocery list: (organic as much as possible)

                            lots and lots
                            of fruits and vegiies (bulk of diet after lean proteins, especially during peak growing seasons)
                            fish, chicken, turkey, pork, steak
                            natural peanut butter, almond butters, etc.
                            yogurt with granola
                            eggs (1 dozen for cooking meals, 1 dozen for hard broiling for snacks)
                            skim milk for shakes
                            natural juices - especially grape + orange
                            whole grains -- breads, pastas, pizza crusts etc.
                            oats (steel cut + others)
                            nuts (almonds + other), seeds (flax, sesame, sunflower)



                            Serially though, good luck thar.
                            Last edited by adrian andras; 01-13-2009, 01:07 AM.

                            Comment


                            • #15
                              Awesome goals JD. Looking forward to your log. My initial goals are cut down to around 235-245 and then clean bulk to around 260. As usual get out of debt and refocus my efforts towards my family.
                              Do or do not. There is no try!

                              Comment

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