SquatNinja

A Quick Lunch Break Workout

2016-07-21T20:28:00Z

So I haven't been able to post as often as I would like. But today I was able to get to the gym over my lunch break today. My wife had been out of town the last couple of days so I had all 3 kids and was not able to make it to the gym much yet this week.

Today when I woke up I was feeling pretty good. I was 2 cups of coffee before I ate anything. I was getting ready for work, changing diapers etc. Just getting little people ready for the day.

My breakfast was a smoothie. It consisted of:

1 banana
Some frozen pineapple chunks
Fresh blue berries
Coconut Milk
2 Scoops of Muscle Pharm Combat Protein: Cookies and Cream

I blended it all together and drank half of it. I wasn't close to full yet so I added

1/4 cup of instant oatmeal
2 tablespoons of peanut butter
A couple of heaping spoons of unsweetened greek yogurt

Blended it all again and finished it. I add the oatmeal to keep me full. If I don't add it I will be hungry by 9am and that makes for a really long morning. I had 3 more cups of coffee before I went to they gym and a monster sugar free energy drink while I was driving. (I have 3 young boys, I need my caffeine.)

At the gym today I had a pretty good workout for the amount of time I had to get it in.

EMOM x8 High Bar Back Squats 345#. I work up to that weight in 50# increments of 5-10 reps at each weight. For me it gets my legs ready and blood flowing.
EMOM x8 Deadlifts 415#. This was the first time I have done this many reps without straps at this weight. Last week was the first time I was able to pull over 400# without them. So that is good
Bench Press - 135# until Failure, 165# until failure x 2 135# until failure. My bench is sorely lacking so I have been trying to put in some high rep work a couple times a week along with my low rep "Heavy" weight work.
Abs: 4 sets

TTBx7
Ab Curls on the cable machine - 60# x 10 reps
Ab Twist on the cable machine - 30# x 8 reps

I was able to get this all done in about 35 or so mins. When I squat unless I am doing EMOM the only rest I take is loading the bar and drinking water.

My lunch was not good...it was a DQ burger and DQ chicken sandwhich, but hey its my first cheat meal of the week. So I am not worried about it, it tasted pretty damn good though.

As far as dinner goes, I am leaning towards eggs and bacon. Mainly because it is easy to make and healthy. But we shall see what the night brings and how the kids behave.

The Gabe D workout

2016-07-18T03:38:00Z

I wasn't able to make it t the gym today so I did one of the favorite workouts of Gabe. 100 burpees for time, he really loves this workout, so I figured since I didn't have a lot of time I would get something in. Since I haven't done this in a while my time was off, But I finished, 9:20.

Even though it was a short workout it's better than nothing.

I was also able to get some meal prep done today and cooked up about 10 meals for lunches and dinners for my wife and me this week.

I made a butternut squash Mac and cheese and a spicy cod with roasted potatoes and broccoli. Both recipes i got from the app FitMen Cook. They were both deceptively easy to make. I spent about 90 mins cooking for the week.

Here is a video of the 100 burpees

www.youtube.com/watch

Who is the squat ninja?

2016-07-14T21:49:00Z

First, I saw squatninja on corygfitness.com and thought is was pretty awesome. If you want you can get the tshirt here.

Well I am just a normal guy I have a full time job sitting behind a computer monitor, so I have a pretty sedentary day, not much moving. Working out is pretty essential if I am not going to look as round as the Pokémon's all over the place right now.

My goal is to make it to the gym 5-6 times a week but I usually only get there 4-5. I will basically be journaling here. What I did for a workout, how I was feeling that day, how the workout went and what I ate. I will try and update it daily or as close to that as I can.

I might include some pearls of wisdom I find along the way or other blog articles that I read that I find interesting.

Let's start with my lifting goals. By the end of August I want to be able to lift the follow weights in a single workout at 180-185 lb body weight:

Deadlift 500 lbs
Back Squat 400 lbs
Bench 300 lbs

I am getting closer, here are my current totals at 177 lb weight are

Deadlift: 465
Back Squat: 385
Bench: 235

I have been adding about 10 lbs every 3-4 weeks to my dead lift, and a little less than that on my squat. I struggle the most adding weight to my bench totals. To compensate for this I have added 2 extra days of bench press to my workouts on top of my normal chest day.

Well those are my current goals for the summer. Keep checking back to see what is happening.

Justin