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Progress & Goals
103.7 Lbs.
LEAN BODY MASS
18.3 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
I always train in a circuit manor. My rest periods are non existent unless im chugging water. Like everything my workouts are always changi
Monday:
Morning
Quads, Hamstrings and Glutes
walking lunges holding a 45lb plate over my head 25 reps
straight into Burpees 15 reps
straight legged dead lifts 95 pounds 20x
repeat above circuit 4x
Dumbbell Sumo Squats 15x
GHD with 25 lb plate 15x
Jump Squats 15x with naked 45lb bar on back
repeat circuit 4x
Leg Extensions 20x
pronate hamstring curls 15
split lunge jumps alternating 15 on each side
repeat circuit 4x
Hack Squat, deep to hit glutes 95 pounds 15x
Dead lifts 95 pounds 15x
box jumps 15x
repeat 4x
followed by a HIIT session on the treadmill lasting 20-30 minutes
i'll sprint as fast as I can for 30-45 seconds then walk for 1 minute Incline is set to 3.5%
evening 3 mile run steady and slow mainly to unwind and clear my mind.
Tuesday: (Muscle Group? Timing? Sets? Reps?)
Chest Triceps morning workout
Stair Master 30 minutes 110/steps per minutes holding a steady pace the entire session
Max push ups without stopping
flat bench dumbbell chest press 15x
dumbbell overhead triceps extension15x
sprint on treadmill for 3 minutes
repeat 3x
Incline Dumbbell Chest press
Single arm cable Triceps press down
decline push ups (feet on bench) 15x
repeat3x
Cable pec flys 15x
Rope Triceps press down 15x
run on treadmill 3 minutes
repeat 3x
Crossfit 671 session in the evening, workouts always vary
Wednesday: (Muscle Group? Timing? Sets? Reps?)
Swim/run morning
free style swimming in the ocean no fins, current usually depends how far I swim but typically 1000 meters followed by a 3 minute rest then right into 4 mile street/sand run
evening- crossfit 671 workouts always varies
Thursday: (Muscle Group? Timing? Sets? Reps?)
Back/Biceps
Max pull ups
3x
Lat pull down 15x
e-z bar bicep curls15x
jumping pull ups 25x
repeat 4x
seated row 15x
alternating incline Dumbbell bicep curl 15x each arm
sprint 3minutes
repeat 4x
Bent over Barbell row 15 x
Preacher curls 15 x
Burpees 20x
repeat 4x
One arm Dumbbell row 15x each side
Cable Bicep curls 15x
row machine 5 minutes
Repeat 4x
cardio
HIIT session on stair climber 40 minutes 3.5% incline
Friday: (Muscle Group? Timing? Sets? Reps?)
morning
Ocean Swim Free style 1000 meters with 4 mile run, ocean/road
afternoon
Shoulders/rear delts
dumbbell Seated shoulder press 12reps 4 sets resting 45 seconds in between sets
dumbbell seated lateral raise 12 reps 4 sets resting 45 seconds in between sets
dumbbell bent over rear delt fly 12 reps 4 sets 45 seconds in between sets
Barbell front raise 12 reps 4 sets 45 seconds in between sets.
evening crossfit 671 workout
Saturday: (Muscle Group? Timing? Sets? Reps?)
I round 50 reps of everything below
Jumping pull ups
wall ball throws
back extension
box jumps
100 jumping rope
hack squats 65 pounds
walking lunges
barbell push press (bar only) 45 pounds
pushups
1 mile run
all as fast as I can.
sometimes, i'll add in crossfit evening session
Sunday: (Muscle Group? Timing? Sets? Reps?)
rest day, spent being active with my family, Swimming in the ocean or anything outdoors. Just time with the family
My Nutrition Program View My Full Nutrition Program
EAT TO LIVE NOT LIVE TO EAT
I always eat clean all year around, my ultimate goal is not to gain size but to maintain, Its more important for me to stay lean rather than going through a bulking stage. I like to have myself always 4 weeks out from anything including photo shoots and competitions. My diet is 90% clean the other foods that make up the other 10% are Ketchup, Creamer in my coffee, Stevia and the occasional diet soda. I keep carbohydrates coming from whole grains fairly low and I eat a lot of veggies. I've never met a vegetable I didn't like. My fruits & sugars stay low too, consuming less than 25-35 grams daily. And the only dairy I consume is the creamer in my coffee and reduced fat cottage cheese. When Im preparing for a show, I'll increase my carbohydrates anywhere from 6-4 weeks out. Its important like anything to keep changing your diet. Just like training your body will become accustom to the same foods everyday. I never count the amount of calories I put into my body during the day I just listen to my body It wants to eat every 2-3 hours regardless if im training for a show or not. When Im hungry, I eat & I eat well. When Im 6 weeks out from a competition, I make sure my food timing is on, eating every 3 hours.
Coffee with
Coconut Banana Pancakes
3egg whites
1 1/2 TBSP of Coconut flour
1 Tsp cinnamon
2 packets of stevia
1 tsp Vanilla extract or Banana extract
Toppings 1/4- 1/2 chopped banana and 1/4 cup raw walnuts.
Meal 2: Time? 10am
3-4 Chicken breast tenders
sauteed veggies
any seasoning will be sea salt and Garlic
and sometimes Ketchup
Meal 3: Time? 1pm
1/2 Sweet potato (or sweet potato fries)
2 tilapia filet with lemon juice
5 asparagus spears baked
almonds
Meal 4: Time? 4pm
1-2 Low Carb Black berry muffin
5-6 egg whites
1/2 cup oatmeal
1/4 cup chopped walnuts
stevia to sweeten
1 TBSP cinnamon
1 Tsp vanilla seasoning
1 Tsp Baking powder
1/2 cup blackberries (this can also be blueberries)
Makes 4-6 muffins
Meal 5: Time?(this is dinner for me 7pm)
no carbs, just protein usually Salmon filet baked with grilled veggies
Meal 6: Time? 9 pmHemp protein shake with Spinach and frozen blueberries
Meal 7: Time? 10 pmhot tea before bed with 1 tsp of honey.
tea type varies, decaffeinated.
My Supplement Program View My Full Supplement Program
My supplement program is pretty simple. I eat extremely good, getting most of my nutrients from whole foods.. i will begin got update this.
Because i am extremely active I must take a recovery to help rebuild my muscles and heal my body . I will take Cellucor R3 5 pills post workout or right before bed. I also like to take a pre workout occasionally and thats either 2 scoops of cellular C-4 or 3 scoops amino energy by ON/ABB. I don't take a pre workout every time because I don't want my body to get used to the supplement but when I need that little extra boost, I'll take a pre workout. When Im getting ready for a photo shoot or a show I will take the fat burner Super HD by cellucor 2 pills in the morning and 2 in the afternoon, this is taken no more than 4 weeks prior and then I will cycle off. I am not sponsored by CELLUCOR, I just really like their products. Im pretty simple when it comes to supplements..
Juice in the morning and use the NOW Supplements Pea protein
Amino Energy ON/ABB 2 scoops 30 minutes before workout pre workout, if needed
Cellucor R3 recovery post workout supplement, helps to rebuild I take 1 serving which is 5 capsules right after workout or right before bed. ( I love this product, high in anti- oxidants)
I also take b-12, Vit C, CLA, Fish oil & Bcaas
for evening time, if im hungry I'll blend Non flavored pea protein with some extract and a Tbsp of Nut Butters.
Cellucor Super HD fat burner 2 capsules in the morning 2 in the afternoon I will cycle this, only taking it 4 weeks out from a show. Then I come off of it completely.
My Motivation Program View My Full Motivation Program
ashleyhorner how many of you guys do intermitted fasting? Follow Dr. Sara Solomon she has been doing this for a while.
Apr 19, 2013 | Like
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