It's beginning to look alot like Christmas...

Last Christmas I gained 15/20 lbs. This Christmas, while its not over yet, I am down 5% body fat from the begining of the month. So what's the difference? This year I have a plan.

It is really easy to let the holidays take control over everything. Your time, your diet, your paycheck. But like everything, if you go in with a real concrete plan, you are way more likely to succeed. For the month of December, I cleaned up my diet and decided how I am going to eat at which parties. Not that I won't have a treat or two this holiday season, but I refuse to eat a dozen cookies just because they are there. I'll report back on January 1st to let you know if my planning worked!

Below was today's workout, stay tuned for my Christmas Eve Double header!

 Workout Log 12/22

Warmup - dynamic stretching, light kb swings

Light Squat, 4X5, worked up to 125 lbs

Press
3 warmup sets
3@ 45 lbs
3@ 55 lbs
7@ 61 lbs

Deadlift worked up to 1X5 @ 175 lbs

10 Min
10, 55 lb Swing at the top of every minute
Minutes 1 - 5 were crazy easy, minutes 6 - 10 were KILLER!

Routine

So last week I got out of my routine. I skipped my Monday workout...and said...."I'll get it done tomorrow." Was that a big mistake. I ended up not doing my whole program for the week cause I thought I could rearrange my schedule and make it work. I think getting into a routine is the most important part of meeting goals. If you make a plan and stick to it, you will see results. However, if you make a plan and don't get in the routine of doing it, then it will be difficult to reach your goals.

Now that I am working full time, I am really trying to get into a routine.  It is so much easier then when I was in school, but I am still trying to figure everything out. I am going to do my best to commit to my plan, so when I compete in my first powerlifting meet next summer, I will be proud of what I have accomplished.


Monday - Volume Day

Squat 5 X 3 @ 170
Pressed 5 X 3 @ 62
Deadlift 1 X 5 @ 195
Kipping Ring Pullups 3 X 8

2 Work Outs, a Grill, and a Funny Video

 I feel like it is so much easier to eat well in the summer time. There is so much fresh produce around  and its so nice out I just don't want to eat really heavy food. Today was so nice, we grilled out. We made burgers, avocado salsa, and grilled veggies. And of course I put my burger on Ezekiel Bread!



Check out this video. It made me laugh. People will come up with any excuse to whine about working out and Mark Rippetoe calls them out on it.

http://startingstrength.com/index.php/site/platform_the_iron_plate_problem


Saturday:

Squat: work up to 5RM @ 175
Bench Press: work up to 5RM @ 90 (got 4)
Ring Pull ups 5X2
3 Prowler Pushes @ 95 lb - up and down the driveway


Monday

Squat 3X5 @ 165
Press 3X5 @ 60
Deadlift 1X5 @ 185
Kipping Ring Pull ups 3X7

Workout Log - Heavy Day

Yesterdays workout:

Foam Roller/Stretching

Squat 5X5 @ 160lb
Bench 5X5 @ 80lb
 *light snatch and clean work to warm up  Deadlift
Deadlift 1X5 @ 180lb
Kipping pullups on rings 3 X (6,7,6)

Stretching

 Our new toy!

Dan pushing the prowler...I'm excited to use it on Wednesday's workout.

This picture made me realize that I make really funny faces when I deadlift.