So i had a chance to go to my gym for the first time as a member and not an employee. That was exciting. My wife went with me. That was even more exciting.

Here was my workout as it was one big megacircuit done 3 times through with zero rest during the whole thing and it took 40mins total:

35lbs Kettlebell swing warm ups
1. 35lb Kettlebell Clean to squat to overhead press (10reps Each Side)
2. 35lb KB walking swings (20 reps)
3. JC Band Back Rows (10 reps each side)
4. JC Band Chest Flyes (10 reps each side)
5. 20lb Med Ball V twists  (10 reps each side)
6. Explosive lunges  (10 reps each side)
7. 1 1/2 min of Skaters on the Slide Board
2 min rest

Yeah, I killed it! Was there any doubt? I did a very exhaustive job of studying everything. In the end, the thing i screwed up on was a question over something I do every single day and know inside and out like the back of my hand. Luckily, it was the ONLY thing I really screwed up on and I completely crushed the rest of the review process.

It was one of the hardess round table interview/review types of situations i've been in. Luckily, things like that make you stronger when you step up and prepare yourself accordingly. I got an A grade on my review and even got an 98 on my white glove facility review just before.

More later, i'm exhausted.

tomorrow is my 90 day review. Today i did the following...

I just did 55mins of cardio. RIT, random interval training. 1 mile warm up, 15 mins of stair sprints, 1 quarter mile jog, 5 40 yard dashes, 5 60 yard dashes, another quarter mile, 10 min of stairs and another mile jog home. Burned 1314 calories, 153 avg hr, 181 max.

So i did cardio with my wife and newborn son today. We walked for 40 mins. It was nice, but I am getting a schedule down to start psuhing it. I am going to do an 18 week personal make over macrocycle broken down into 6 week microcycles of periodization. Here is the breakdown:

1. 6 weeks of foundational 2 days of full body workouts w functional movement and active rest during workouts to help with muscular endurance and cardio conditioning. 1 day of yoga or pilates for flexibility, 1 day of boxing or kickboxing cardio and 1 additional cardio day.

2. 6 weeks of 2 times per week triset and core enduring strength training broken into upper one

 

Wife is asking me to go to the grocery... i will blog in a few.

Rhonda kicked my ass in a 30 min session. It was great. The next day i did a Pilates session in our Pilates studio on the Reformer, the Cadillac and the Electric Chair: yes, all Pilates apparatus, look them up. Saturday i am going to do a killer full body functional blast and then do cardio. Then I will study for my 90 day review that i have on Thursday. Good times!

JI: Gianni is great. My wife Jessi is great. I wish I could see my daughter more, but my ex wife is witholding my parental rights from me and has a day in court coming very soon. It's funny that i pay child support and make a full effort to talk with my daughter. Then I hear about all of the dead beats that run from their responsibilities and the other parents BEG to have bills paid and have the parent be a part of their life.

Rhonda: Just take care of yourself for the love of God. I'm praying for you!

Keep it green folks!!!

Hello Faith,
Your plan seems like too much overkill on 3 days that should be spread out over 5 days and broken down to shorter sessions. You were vague on your nutrition and i would like to see a specific break out of how you are going to eat. Also, before you even think about supplementing with anything you need to have your nutrition on lock down. Give us a little more information and we can help!

I really need to workout! It has been a week and i feel like a chump! Gianni slept last night so i did too! I feel good enough to workout today so at some point i should. The pile of work i have at work is out of control, but the world didn't stop without me. It is time to allow just a little more time for myself. JI: I will check in at least every other day on you. No worries sir and Get Get It!! Rhonda: enough cake and give JI none! You guilted me into not having pizza at the pt meeting so now it is time for you to practice what you preach. We need to sit down and work through what we are both doing to get back in shape. Then i am going to work with Audrey to develop something for my wife post natal.

The witness of my sons birth is equal only to that of my daughter. Baby Gianni is such a blessing to our family.

So my wife gave birth to my son last night. Up to wednesday I have consistently worked out like a champ. Rhonda has been a big help AND I hope she understands my absence as of late from BodyBlog due to life. I have comitted to eat well during this hospital stay of 3 days and I am going run tomorrow morning. I am very proud of Rhonda and JI! You guys are on it. Keep it up because I will be meeting you at the top very soon!

I've been consistent over the last 2 weeks with my workouts. Rhonda and I make a good team.

Rhonda really whipped my ass today. We did a 30 min wo session. It was more cardio than muscular, but it's straight bootcamp style like I love. Today I let me ego as a trainer go and just listened to what she had me doing. Once I let the control go it was a lot easier for me to just "do". I also ate very well for the last few days so I didn't have Chinese food put me to the point where I was about to puke.

It's so funny being the person i'm so used to training. I can't wait to progress further and get back to where I was 3 months ago. She will have a challenge in being able to train me in 30 minutes once we are at months end. GET GET IT!

So i find myself not making time for "me" anymore. This is something i would get onto past clients about and i am doing every bit of it myself. I am doing a sprint weight loss challenge at work with one of the trainers, but we are helping one another in several areas. Since she is a single mom and I am a married over worked and soon to be a father 2 times over we are both holding one another accountable to taking care of ourselves. So far it is working. I am going to sit down in the near future and plan out my life like i used too. In fact i will do it on thurs of this week since it is my day off. Things have settled enough at my new job that i have a good sense of my place and what my job entails. Now i have physical goals- steadily work to get my 6 pack back. , mental goals- work through one task at a time until completed, spiritual goals- get to church at least 1 time per month, fatherly goals- get a lawyer and have time for my little one that will be born any day now, and financial goals- taxes paid and have bb as a second income w trainers making a living doing the virtual thing. It is time! Ji: keep it up. i will follow you daily! I love the goal push. Rhonda: your fam is gone, now it is time to shine. Keep posting, it holds you accountable!

I straight up hammered my upper body and core today. The cool thing, I also gave the workout to Rhonda to do and she killed it a few hours after. It's good to know that 3 months removed from personal training that I still got it!

Goldenguy: Great to see you here. Crossfit is the shiz for sure. I'm extremely impressed with their system. I only worry about people getting hurt in it so pay mind to any aches and pains that are off balance in your body. With that being the case you could really expose yourself to injury. If you need any help please feel free to ask me.

Rhonda: Get your butt on here and post your workout!

JI: Where you at?

I did them. Gonna do upper with Rhonda and Daniel tomorrow. This one is one of my workout protocols though. Metabolic workout for sure that will get us to the puke zone!

Rhonda wrote me up a good full body workout. I'm still a fan of split routines and hope we can graduate to them quickly because I feel like i get the best results from them. I've watched some of the other contestants working and there is no way they are eating as clean and pushing themselves as intensely as I am right now.

Today I did a cardio bootcamp for myself over a 40 min period. I started with a full out sprint on the Arc Trainer at level 6 resistance for 1 mile and it only took me 5:58 to complete. With my HR around the 85% range I pushed like 21 big dogs through the rest of my cardio bootcamp. I did the following over the next 32mins without stopping  to rest between exercises:
1. Side to side shuffle forward and back agility ladder (AL)
2. Lateral Skaters on the slide board (40 reps)
3. 10 Plyo hops onto the high box
4. Cariocas f and b on AL
5. Lateral Skaters on the slide board (40 reps)
6. 10 Plyo hops onto the high box
7. Side steps up and back on AL
8. One Leg High Knees up and back on AL
9. Hop Scotch up and back on AL
10. Lateral Skaters on the slide board (40 reps)
11. 28 total rapid hops over shin high benches
12. 10 Plyo hops onto the high box

According to my body bugg i burned 2800 calories today. 520 from my intense 40 min cardio bootcamp. It felt good. Tomorrow I will focus on putting goals, measurements and the profile Rhonda typed up for me. i'm going to help Rhonda as well and develop a functional training metabolic progression workout that I used to do with my old athletes. I'm pumped and off and running. Food has been 100% and will keep going.

I've got a new trainer and workout partner for this challenge at work. I've aligned myself for the next 7 weeks with one of the www.equinox.com tier 1 trainers named Rhonda Julian. I'll give a little background on her once I get her to write up a brief blurb. 

So i've commited to win this challenge and to blog all about it here. I think 7 weeks of updates and focus on my physique is very doable.  I want my flabs to abs. More later folks... Gotta get to bed.