Overall Fitness

Optimum Anabolics - Day 85/I'm Special

2009-10-24T16:49:00.014-04:00

Maybe I'm not but for the next few weeks, my shoulders should feel like they're getting all the attention. Why?This week I started Jeff Anderson's program Muscle Specialization Secrets. The purpose of this program is to accelerate gains in a particular muscle group that is stubborn and/or lagging behind the others. If you will, the "red-headed step child" of your muscle structure is what we're

Optimum Anabolics - Day 84/Roger Staubach

2009-10-23T11:20:00.009-04:00

ovar gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Today marks the end of Week 12 for me on the Optimum Anabolics program.12 happens to be the jersey number of my all-time favorite QB, Roger Staubach. My man had more concussions

Optimum Anabolics - Day 83/3D Abs??

2009-10-22T11:11:00.026-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Here is some great information from my good friend, Jeff Anderson, talking about how to do some good ab sculpting while working out. It's important to note that while endless sets

Optimum Anabolics - Day 82/Kre-Alkalyn Pro

2009-10-21T15:32:00.015-04:00

You may recall from an earlier post that one of my supplements of choice is creatine monohydrate. It is the most studied, tested, and most importantly, proven supplements on the market today. Of late, I've been reading that creatine should really be the only supplement you take that is for muscle building. If you do any looking around on the internet, you'll notice there are all sorts of

Optimum Anabolics - Day 81/Tuesday

2009-10-20T14:09:00.013-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Just a quick workout and diet summary today.**YAWN**WORKOUT - BACKAll 3 supersets of the Week 12, Day 4 workout were focused on the back.Superset 1: Twisting DB Rows, Pull Ups (

Optimum Anabolics - Day 80/Poofy Product Review

2009-10-19T11:34:00.016-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));As some of you know, my skin, at times, can be as dry as a mouthful of saltine crackers and look like the bottom of a drought-stricken lake in August. This condition has me on a

Optimum Anabolics - Day 79/The Godfaddah (& Momma)

2009-10-18T15:37:00.004-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));This morning, Christina and I had the honor of becoming Godparents to little Brenna Elizabeth Sampson. Pretty cool, huh? Brenna is the beautiful youngest daughter of our good

Optimum Anabolics - Day 78/Deacon Dad

2009-10-17T14:44:00.014-04:00

Last September, my dad was ordained as a Deacon in the Roman Catholic (Cat-lick as we like to say) Church. Today, just a little over a year later, he had the opportunity to preside over his wedding ceremony and give the homily (sermon).Christina, my mom, and I managed to sneak in to witness the event and snap a couple photos.Despite a shaky start (he almost lost it when the bride came down the

Optimum Anabolics - Day 77/Double Ones

2009-10-16T08:16:00.010-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Week 11 on the Optimum Anabolics program has come to a close.Overall, it was a good week. My workouts when very smoothly. I ate a lot of food but everything was clean. Reviewing

Optimum Anabolics - Day 76/Choices, Choices

2009-10-15T09:42:00.012-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));With the approach of winter another season is also upon us...the so-called flu season. Time to get your flu shot, right? And the swine flu (H1N1) vaccine, too, yes?I have my own (

Optimum Anabolics - Day 75/Squashed

2009-10-14T14:40:00.016-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Shopping at and making meals from the fresh fare at the local farmer's markets also leads to, for the most part, seasonal buying. I definitely had my fill of lettuces in the spring,

Optimum Anabolics - Day 74/Homemade Protein Bars

2009-10-13T11:14:00.021-04:00

Optimum Anabolics - Day 73/That's A Crock

2009-10-12T14:35:00.014-04:00

Since we got the crock pot out of seasonal storage last night for the lamb roast, it seemed like a good opportunity to bring back a favorite breakfast recipe...Easy Overnight Oatmeal.This recipe is SO easy...4 C milk (or almond milk for us)2 C oats (gluten free for us)1 C chopped walnuts (I threw in some almonds, too)2 Apples chopped (local, organic)2 TBS butter (we used Earth Balance to keep it

Optimum Anabolics - Day 72/Gluten Free, Dairy Free Waffles

2009-10-11T14:30:00.019-04:00

There are times when I do not care for the internet. Today, I love it. Not too long before my wife determined it was in her best interest to not consume dairy or gluten, I had hooked her on homemade waffles (and pancakes). My mom could make a heck of a waffle so they were Sunday morning, post-church comfort food for me growing up. But how to make them gluten free, dairy free, AND taste good

Optimum Anabolics - Day 71/Soul Fitness

2009-10-10T20:41:00.008-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Too often my focus gets caught up in the physical aspects of life...workouts, nutrition, work, business, etc. Being in excellent Overall Fitness, however, involves balance and not

Optimum Anabolics - Day 70/Half Time

2009-10-09T20:30:00.028-04:00

Today marks the end of the 10th week on the Optimum Anabolics program. If I did my math right, that puts me right at the half way point. 10 weeks down, 10 to go. Despite not yet exploding into the Incredible Hulk, I am pleased with where I'm at (except for the heel pain) and am really enjoying the Optimum Anabolics workouts. My past experience with other programs would have me getting rather

Optimum Anabolics - Day 69/Ready, Set, STOP!

2009-10-08T15:28:00.013-04:00

Don't say it. Don't say "go".When it comes to working out and eating well most of the time, I really do not struggle for motivation anymore. Exercise, good nutrition, and Overall Fitness are just part of my life. However, I know others lack the motivation to treat their bodies well or, like me, have other tricky areas where they often trip up.I found this blog post on eliminating the various

Optimum Anabolics - Day 68/Lawn Fitness

2009-10-07T13:06:00.011-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Why shouldn't the health of our lawns be part of our Overall Fitness?After I gave our lawn a haircut this evening, I sprayed on a "lawn tonic" that I began using in the spring to

Optimum Anabolics - Day 67/The Losers Missed It

2009-10-06T15:25:00.013-04:00

Christina and I kicked back and watched Week 4 of The Biggest Loser this evening. One very important concept surfaced in this episode that was all but glazed over by everyone, including the professional trainers/coaches on the show.One of the contestants on the Purple Team is medically unable to participate in any of the boot camp style workouts until her inflammation markers (blood work stuff)

Optimum Anabolics - Day 66/Do The Splits

2009-10-05T14:01:00.010-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));In an effort to mix things up (muscle confusion rocks), I added a new exercise to the regimen this morning. Bulgarian split squats.Check out this 50 second instructional video on

Optimum Anabolics - Day 65/Supplements

2009-10-04T21:38:00.007-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); As I mentioned yesterday, Week 10 of Optimum Anabolics requires a switch back to a higher protein diet. I figured this was a good time to introduce some supplements that are

Optimum Anabolics - Day 64/Return To Protein

2009-10-03T20:33:00.004-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));For the past 3 weeks, the Optimum Anabolics program has required that only 30 grams of "true" protein (meat, fish, eggs, protein powders, dairy) be eaten each day. More specifically

Optimum Anabolics - Day 63/Niner

2009-10-02T19:49:00.008-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));How in the world is this the end of Week 9 already? Sheesh!The results are in!MEASUREMENTS:Weight: 181.5 LBS (UP 1.0 LBS for week, UP 2.0 LBS total)BF: 9.5% (according to the

Optimum Anabolics - Day 62/I'm going with...

2009-10-01T08:54:00.011-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));...Plantar Fascitis.I did some research on the net and it appears this is the problem with my left heal.Here is what Google Health had to say:The most common complaint is pain in the

Optimum Anabolics - Day 61/Product Review

2009-09-30T20:56:00.006-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Hello Hump Day!A product sample of Vitargo S2 by Genr8 was delivered to the homestead a week or so ago courtesy of my (relatively) new favorite internet radio station,

Optimum Anabolics - Day 60/Busy So I Need An Answer

2009-09-29T21:24:00.009-04:00

It was a crazy busy day today, so I thought it'd be a good time to ask a question about something that has me stumped.We bought the baked, not fried, organic blue corn tortilla chips at Trader Joe's this past weekend (see photo below). For a 7 oz bag, the price was $1.99. For a 16 oz bag of FRIED chips, they charge $2.99.How is it that the fried version costs more than the baked? Anyone?

Optimum Anabolics - Day 59/Pop A Squat

2009-09-28T08:35:00.010-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); My computer is loaded with audio files containing interviews with various experts and gurus on subjects ranging from financial advice to spirituality to nutrition to fitness. Some

Optimum Anabolics - Day 58/An Inside Look

2009-09-27T16:12:00.012-04:00

This afternoon, we did some re-arranging of the master bedroom. It's amazing what a difference just the slightest change can make.While in the switch-a-roo mood and having just purchased a stationary bike, it seemed like a good time to change up the home gym space, too.I snapped a photo while things were all nice and organized. Here is the new and improved look all set up to kick my glutes (

Optimum Anabolics - Day 57/Don't Blink

2009-09-26T18:26:00.010-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Do you ever have days that seem to go by so fast that when you lay your head down on your pillow you're wondering if you ever left the bed at all? Today was one of those days...no

Optimum Anabolics - Day 56/8's Not Enough

2009-09-25T11:00:00.014-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Week 8 of my journey through Optimum Anabolics has come to a close.First up, three progress photos...For comparison's sake, check out my Day 42 post. Not bad!Now for this week's

Optimum Anabolics - Day 55/I <3 Craigslist

2009-09-24T14:16:00.016-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Ever since my heel issue showed up during Week 2, I've been spending increasing amounts of time on the bike rather than running and jumping rope for cardio purposes. Slowly but

Optimum Anabolics - Day 54/BOO-cha

2009-09-23T21:07:00.023-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")I assure you this post has nothing to do with Stewart Scott from ESPN who is known for hollering out "BOO-YEAH!" during highlight clips. :)There have been several posts in the

Optimum Anabolics - Day 53/Arriba!

2009-09-22T17:00:00.017-04:00

Hey Amigos!Looking back on my day today, I had quite the Hispanic theme going. I had to drop off a business payment on my lunch break and wound up browsing through a new Mexican grocery store near my original destination. Lunch itself (see below) was raw tortilla soup with tostadas purchased from said Mexican grocery. Dinner included blue corn tortilla chips. Chulo! (that's Spanish for "cool

Optimum Anabolics - Day 52/Time, Words, Opportunity

2009-09-21T20:12:00.019-04:00

This past weekend we attended a wedding at a local Lutheran church. I'm not much of a religious guy so all the ceremonial happenings are usually just a blur to me. The part of the service (wedding or any other Sunday) that I have grown to find interest in, however, is the sermon.The wedding officiant brought up the three words "time", "words", and "opportunity". In particular he pointed out

Optimum Anabolics - Day 51/Sunday Cheffing

2009-09-20T16:28:00.016-04:00

It seems that lately Sunday's have been all about food prep. Today was no exception. Thankfully, eating is involved as well. :)After breakfast, I headed out and picked up some fill-in items at the grocery store that could not be purchased at the farmer's market.Once I got home and put the goodies away, it was time to hit the home gym. I followed that up with lunch, a shower, and some computer

Optimum Anabolics - Day 50/Wedding Day Market

2009-09-19T07:54:00.002-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));No, no. Not my wedding. :-)Even though we had to be at an 11:30 wedding ceremony today, I was determined to make it to the farmer's market. The fresh produce is almost

Optimum Anabolics - Day 49/Seven Down

2009-09-18T07:10:00.002-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Week 7 of my journey through Optimum Anabolics has wrapped up. Here's what I have to show for it thus far...MEASUREMENTS:Weight: 178.0 LBS (DOWN 1.5 LBS for week, DOWN 1.5 LBS

Optimum Anabolics - Day 48/Oil Change

2009-09-17T14:54:00.029-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));try {var pageTracker = _gat._getTracker("UA-10563871-1");pageTracker._trackPageview();} catch(err) {}A couple of posts ago I talked about Canola oil and the fact that there are much

Optimum Anabolics - Day 47/Motiv8

2009-09-16T16:49:00.026-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Not to worry, this post is not about personalized license plates. (`:I typically watch very little TV but for the past couple of years, Christina and I have been faithfully watching

Optimum Anabolics - Day 46/Canocrapola Oil

2009-09-15T16:24:00.020-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));I have been suspicious of Canola Oil for quite some time and rarely use it when cooking and/or baking. My suspicions were confirmed today when I received an email from a trusted

Optimum Anabolics - Day 45/Confirmation

2009-09-14T10:32:00.018-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Day 45 puts me right smack in the middle of Week 7 of the Optimum Anabolics program. After reviewing my measurements from Day 42, I was feeling a bit discouraged. It certainly

Optimum Anabolics - Day 44/A Day To Regroup

2009-09-13T08:15:00.019-04:00

After staying up way too late to watch the Bucks lose in the waning moments of the ball game, it seemed fitting that today should be a time to take a breath and then forge forward to the next week.For starters, we slept in today until about 8:30 ish...late for us, for sure.Once we were out of bed, properly re-hydrated and refueled, and caffeinated (at least I had to be), we sat down and planned

Optimum Anabolics - Day 43/Scott Goes Veggy (Sorta)

2009-09-12T23:10:00.011-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));One of the keys to producing change in the body is to keep it guessing. Our physical bodies are very adaptive and become efficient rather quickly. This is why we fall into routines

Optimum Anabolics - Day 42/Week 6 By The Numbers

2009-09-11T15:29:00.021-04:00

Week 6 has come to a close. Measurements follow a few progress photos...MEASUREMENTS:Weight: 179.0 LBS (NO CHANGE for week, DOWN 0.5 LBS total)BF: 8.1% (according to the calipers I have) (NO change)Neck: 15-1/2" (NO change)Chest: 39" (NO change for week, DOWN 1/2" total)Shoulders: 46-3/4" (DOWN 1/2" for the week, DOWN 3/4" total)Biceps: 13-1/2" (EVEN for week, NO change total)Waist: 33-1/4" (

Optimum Anabolics - Day 41/Mosquit-Oh! No!

2009-09-10T14:39:00.023-04:00

This morning was a bit rough.The pooch began barking a little after 4:00 a.m. as if the house had been surrounded by outlaws. I figured there was no point in going back to bed for just a few minutes so I headed downstairs, drove off the villains, and got ready for my workout.I stepped out the back door and noticed a vehicle with all kinds of flashing lights making a loud noise as it worked it's

Optimum Anabolics - Day 40/Too Chicken

2009-09-09T18:04:00.013-04:00

A recent article published by GM Watch described how chickens refused to eat the genetically modified (GM) feed unknowingly being given to them. The keeper of the chickens had the maize (corn) analyzed and reported the following:"It contained BT1 which makes the maize insect resistant, as well as Roundup which makes it weed resistant."asfvar gaJsHost = (("https:" == document.location.protocol) ?

Optimum Anabolics - Day 39/Dinner For Breakfast

2009-09-08T10:51:00.012-04:00

var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www.");document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));Or maybe the other way around?When I was a kid, my mom would occasionally declare that dinner that night would be something that we would typically have for breakfast. Scrambled

Optimum Anabolics - Day 38/Labor Day

2009-09-07T17:56:00.010-04:00

Today wound up being a rather muggy, cloudy Labor Day. It seemed our mood matched the weather...blah!We needed to do some fine-tuning on one of our empty rentals, though, so we found some energy and headed out after breakfast. It's not exactly how we'd like to spend a holiday day off but it was much needed. It's amazing what some cleaning and sprucing can do for the energy of a space!Once home

Optimum Anabolics - Day 37/Wanna Beer?

2009-09-06T17:37:00.012-04:00

"It's 7:30 in the morning!""Scotch?"If you haven't seen "Mr. Mom", you're missing out! Hilarious.Anyway, you may have noticed that a few of my posts have included alcohol in the "DIET" section for that given day (typically on a weekend).How can this be? Aren't you all about fitness and health? Where does alcohol fit into that?The answer, of course, is "it depends". :~)Remember, what is your

Optimum Anabolics - Day 36/To Market, To Market

2009-09-05T15:01:00.014-04:00

With this being a 3-day holiday weekend, our intentions were to get some rest. Most weekend mornings, the pooch comes up and nudges me some time between 4:30 and 5:30 A.M. to let me know it's time to eat. It seems pets know no holidays and do not discriminate between a weekend day or a week day. Anyone else have a pet that's as reliable if not more that their alarm clock? If your power went

Optimum Anabolics - Day 35/Week 5 Is In The Books

2009-09-04T15:55:00.017-04:00

Hard to believe another week has passed.My results continue to be rather so-so. Considering the program says this 3 week period (Weeks 4, 5, and 6) are designed to be easier on the muscles, I guess this makes some sense.One more week of light (relatively) lifting then it's back to pushing my muscles hard. Also, after 6 weeks of the same ol', same ol', my diet will change significantly. Stay

Optimum Anabolics - Day 34/Rollin', Rollin', Rollin'

2009-09-03T10:51:00.013-04:00

You may recall that I've been dealing with some pain in the soft tissue around my left heal over the last couple of weeks. Following the advice of my massage therapist/reiki master and after doing some searching on the net, I found that treating it with rest (first), static stretching, ice, heat, and massage was a great approach.I even got creative in my massage method based on the all too hip

Optimum Anabolics - Day 33/Chasing More With More

2009-09-02T09:59:00.006-04:00

Do you all have at least one friend or family member that is, in an attempt to be gentle, rather overweight but exercises regularly? They might even be pushing themselves hard at the gym but still stay the same weight or even gain. I'm sure you know someone like this and I'm no exception.One particular person comes to mind for me. Not too long ago, they told me that they had recently *added*

Optimum Anabolics - Day 32/Are You "In Shape"?

2009-09-01T09:48:00.000-04:00

My favorite answer to just about any question (much to my wife's chagrin) is "it depends".Yesterday, I was listening to 2 guys talk about the answer to the "are you in shape" question and I was very intrigued by the points they were making. In the end, it really does depend on your definition of "in shape".For example, take a sprinter and a marathon runner. For the marathoner, being "in shape"

Optimum Anabolics - Day 31/Anniversaries

2009-08-31T10:12:00.000-04:00

Today marks the 41st anniversary of my parent's wedding. Impressive, yes?A reason to celebrate? You bet it is!When asked if they could believe how long they've been married, the response was what you'd expect. "Nope! Time really flies!" was the reply followed by a chuckle.What's this got to do with health and fitness? Good question.One key to a long-lasting happy marriage is commitment.

Optimum Anabolics - Day 30/A Moment To Breathe

2009-08-30T11:27:00.001-04:00

Since we ran most of our errands yesterday and last night turned into a late night for this old-timer (haha), we were able to sleep until 8:00+ this morning. That's late for us anymore. The day was spent doing mundane tasks around the house, paying bills, and munching.After dinner, we took some time to chill and breathe a little. We didn't even clean up the kitchen!I had posted a couple high

Optimum Anabolics - Day 29/Scott Eats Parm (and more)

2009-08-29T15:05:00.000-04:00

Christina and I took the time after dinner last night to plan out our meals for the upcoming week. Exciting Friday night, huh? It was well worth our while, though, as we headed out to the local farmer's market early (relatively) this morning and picked up much of the produce we needed. I seriously cannot believe how much ORGANIC fresh produce we bought today! I'll post some pictures on Day 31

Optimum Anabolics - Day 28/Week 4 Wrap

2009-08-28T13:02:00.000-04:00

Today marked the end of Week 4. Sorry, what? Where in the world is time going? That's for another post, I suppose.Anyway, the end of the week means measurement time! Below are my stats and any changes in the tape and/or scales.Overall, I'm not too happy with my results...thus far. No worries, I'll be sticking to the program for two big reasons. First, the individuals providing testimonials

Optimum Anabolics - Day 27/The Memories

2009-08-27T09:40:00.000-04:00

Last night, Christina helped me go through some boxes of stuff that had been cluttering up our basement for the last several years. Most of the boxes were full of college text books, class notes, work books, and other academic paraphernalia. It's basically all worthless now but it did start a flood of memories for me.The memory flood continued as I got notice from a high school buddy that he

Optimum Anabolics - Day 26/It CAN Kill You! (A follow up)

2009-08-26T08:10:00.000-04:00

Yesterday I expressed my opinion on how I felt in general about eating chemical laden, highly processed meals, snacks, desserts, etc. As it turns out, I underestimated the effects even just one meal can have on your system.Check this out ==> The Effects of One High Calorie MealCan you believe that?!?One thing that was mentioned near the end is that the effects of that meal can disappear in about

Optimum Anabolics - Day 25/Go Ahead...It Won't Kill You!

2009-08-25T10:47:00.000-04:00

Before I list the days workout and food details, I thought I'd mention something briefly that I think plays a big part in our society's disease epidemic.Today was a milestone birthday for one of my co-workers (Happy Birthday Terri!). About 9:00, the office staff gathered in the conference room, sang the HB song (poorly...think Office Space here people!), and had cake.As the cake pieces were

Optimum Anabolics - Day 24/Bearing Weight

2009-08-24T12:25:00.000-04:00

It was back to work today but not before getting in the Day 3, Week 4 workout. This was a leg workout so the question was, would my calf muscles be able to do any work?Amazingly, the answer was "yes"! Timing is everything and the fact that this week's workouts are lighter than previous ones helped tremendously. Based on today's performance, I am hoping to be able to test out doing some cardio

Optimum Anabolics - Day 23/The Ego Gets A Workout

2009-08-23T20:17:00.000-04:00

Today was an interesting day for me. To start off, this week, Week 4, it's back to just 3 sets of each exercise (down from 5 sets last week). Each set stops 2-3 reps from failure. For a guy that's used to pushing things to the max, racking the weight before pushing out one last rep was hard to do!We also had a scheduled 5K race this morning at 8:10 A.M. My original plan was to workout before

Optimum Anabolics - Day 22/Company Comes Calling

2009-08-22T19:20:00.000-04:00

At times it seems that our weekends are busier than our weekdays. This is something I suppose we should work on. Today was no exception.I slept in (this is a relative term) a bit this morning and then headed right to the home gym for Day 1 of the Week 4 workouts. From the home gym, we immediately headed to one of our favorite places, First Watch, for some breakfast. What a breakfast it was (

Optimum Anabolics - Day 21/Take A Load Off

2009-08-21T07:56:00.000-04:00

This morning I got up at the usual time but did somethings that weren't the usual for me. For the past few weeks, this day on the Optimum Anabolics program would've meant that I'd be out doing a high intensity interval workout. Not today. Not with my calves and/or feet in shambles.Instead, I headed downstairs with the borrowed hand-held massager and newly purchased heating pad and grabbed some

Optimum Anabolics - Day 20/Listen To Me!

2009-08-20T10:26:00.000-04:00

Do you all ever have those moments when it occurs to you that it would be in your best interest to do one thing or another? Or do you have the voice in your head whispering to you that you just might want to do this or that or things could get ugly?Well, yesterday I had one of those moments with the voice in my head. You see, after my interval cardio workout last Friday, I was having some pain

Optimum Anabolics - Day 19/Loaded (Progressively)

2009-08-19T13:33:00.000-04:00

I'm not sure if it was my massage or the intense workouts this week, but I slept like a rock last night. This resulted in a really productive Day 5 workout. Thankfully, again, my legs were not really needed today as they are still sore from Day 17.WORKOUT - CHEST/ABS2 supersets of the Day 5 workout were chest related, followed by a superset of abs workSuperset 1: Incline DB Flye, Incline Push

Optimum Anabolics - Day 18/Reiki For The Body

2009-08-18T15:00:00.000-04:00

Getting out of the rack this morning wasn't too bad even after yesterday's leg thrashing. Thankfully today's workout, Day 4 of Week 3, involved zero leg participation. My back was next in line for punishment.After another good, sweaty workout in the home gym, it was upstairs for breakfast and a shower then off to work.Things at the office have calmed down considerably. Another round of

Optimum Anabolics - Day 17/Dogs Are Barkin'

2009-08-17T19:34:00.000-04:00

Here we are in mid-August in Central Ohio and The Dog Days of summer are in full effect. A little bit of heat and a humidity percentage to match. This equates to some serious sweating even for a guy who isn't really prone to that sort of thing.After waking up a touch before the alarm today (about 4:25 a.m.), I put on a "dry fit" shirt in the hopes of just keeping things under control. The

Optimum Anabolics - Day 16/Here, There, and Everywhere

2009-08-16T20:04:00.000-04:00

Today was fairly busy for a Sunday. I got up later than my weekday alarm time but was still out of bed early.After finishing putting the final touches on our meal plan for the week, I reviewed and checked my workout plan for the day, then hit the weights.I put myself through Day 2 of Week 3 and then struggled upstairs for breakfast and followed that up with a nice shower. Felt so good!The wife

Optimum Anabolics - Day 15/Learning To Be Free

2009-08-15T15:57:00.004-04:00

This was a weekend day but Christina and I had scheduled some training on the Emotional Freedom Technique (EFT) for today from 10:00 to 6:00. That meant the Day 1 workout of Week 3 needed to be accomplished first thing so we could get out the door.Week 3 adds a "pump" set of high reps at the end of heavy lifting for each exercise. To really keep things interesting, the rest periods between

Optimum Anabolics - Day 14/Finally Friday

2009-08-14T21:02:00.002-04:00

It was the second "off day" with no weights today. I was up at 4:30 and ready to hit the cardio again to stretch the legs and lungs.WORKOUT - CARDIO (HIGH INTENSITY INTERVAL TRAINING)Here was today's intervals:Bike, Intensity 1 (warm up), 5:00Jump Rope, Intensity 2, 3:00Jog, Intensity 2, 5:00Sprint (all out!), Intensity 3, 30 secondsJog, Intensity 2, 4:00Bike, Intensity 2, 2:00 ±Jump Rope,

Optimum Anabolics - Day 13/Take Me (Back) Out To The Ballgame

2009-08-13T20:55:00.002-04:00

Knowing that today was going to be much less hectic at the office, I headed downstairs with enthusiasm ready for some early morning cardio. What a perfect morning...moonlit skies, no wind, and a dry 58*! August weather is on the way, though, so I'm not planning on getting used to it for another month or so.Speaking of August, it's a fine time to take in a ball game. This time, my sister called

Optimum Anabolics - Day 12/Storm Before the Calm

2009-08-12T20:58:00.000-04:00

The morning started off as usual at home then things got crazy right out of the gate at the office. Today was bid day which means papers flying, phones ringing, calculating, and re-calculating. Once the dust settled, we picked up about $6.5 million dollars worth of work! Good day!WORKOUT - CHEST/ABS2 supersets of the Day 5 workout were chest related, followed by a superset of abs workSuperset

Optimum Anabolics - Day 11/Hot Cross Buns

2009-08-11T20:38:00.000-04:00

Yeah, you know you're singing it! "One a penny, two a penny..." (~:Fans, I have never felt such deep, consistent muscle soreness like I have today after yesterdays leg workout!Seriously, it was so intense, the seat warmers in the car got their first use in like 6 months! Now you know where the title for this post came from. (~:The culprit, you ask? Lunges! Damn them!Today was nuts at work

Optimum Anabolics - Day 10/Lego My Mango

2009-08-10T21:48:00.000-04:00

Since I'm all about piling on the suffering, not only was today Monday, it also was leg day. Day 3 of Week 2 of Jeff Anderson's Optimum Anabolics Program.I actually got up about 15 minutes before the alarm was set to go off. I find it's better if I just go ahead and get out of bed rather than sleep with one eye open for a few more minutes. What would you do?I tip-toed by our passed out pooch,

Optimum Anabolics - Day 9/You Call That A Dog?

2009-08-09T21:14:00.000-04:00

This morning I drug my booty out of bed around 6:30 A.M. and, after letting the pooch out, mixed up my oaty cake batter for my post-workout meal. I wanted to head to the couch with a spoon and gobble it down! Awesome! :~)After that it was workout time at Scott's home gym. Just like yesterday, I followed up the Optimum Anabolics arm routine with some short bursts of light cardio (see the

Optimum Anabolics - Day 8/Got Greens?

2009-08-08T19:14:00.000-04:00

Day 8 meant it was time to go back to the weights. Sweet! Even though it was the weekend, I chose to keep to my morning workout schedule...albeit a tad later than the usual 4:45 A.M. (~: We planned on running errands today so I didn't want to have to worry about when my workout was going to be fit in later in the day.After working out and eating breakfast, the wife and I finished up our meal

Optimum Anabolics - Day 7/How Do I Measure Up?

2009-08-07T15:32:00.000-04:00

When following a specific program, it's important to track your progress as you go along. No sense it spending week after week busting your butt to find out your body is much the same as before you got fired up to hit the gym and eat well.The Optimum Anabolics Program keeps a 5 day weight routine followed by 2 off days (cardio optional). Taking measurements before the next 5 day weight cycle

Optimum Anabolics - Day 6/The roof, the roof

2009-08-06T19:38:00.000-04:00

...the roof is on....ok, it's not on fire, but I couldn't resist. (~:We are getting a new roof as I type, though, thanks to 2 hurricane force windstorms last fall and spring. Crazy Ohio weather!I'm really glad I got my cardio workout in this morning since there's roofing debris EVERYWHERE around our house right now. It didn't hurt that it was a gorgeous 57* outside this morning and the moon

Optimum Anabolics - Day 5/Getting Things Off My Chest

2009-08-05T20:34:00.000-04:00

What things you ask? Dumbbells mostly! (~:I can't believe the first round of 5 workouts is in the books already!It was a pretty typical Wednesday for me. Out of bed to workout, fix up a tasty breakfast, shower and then off to work.After work, I ran a couple of errands, blended up a Green Monster (see below), mowed the lawn, then applied a super cool organic "lawn tonic" to the freshly cut

Optimum Anabolics - Day 4/Take Me Out To The Ballgame

2009-08-04T21:08:00.001-04:00

To help ease the pain of a Monday after vacation, one of the companies that supplies stone to the construction company I work for took us to a "business man's special" today. An afternoon at the ballyard. Fantastic!Muscle building foods? Uh, no, not so much. I had a couple beers, too, but, hey, it was a ball game and someone else was buying!WORKOUT - BACK (JACK)All 3 supersets of the Day 4

Optimum Anabolics - Day 3/Walking Is Going To Be An Issue

2009-08-03T20:29:00.000-04:00

This Monday meant it was back to work after a week-long vacation. The 4:30 a.m. alarm came too quickly this morning mostly because I did not sleep well. Not good since a formidable leg workout was in store 1st thing. Yeah, my weekday workouts typically begin with a warm up around 4:45 a.m.Here we go!WORKOUT - LEGS, LEGS, FOLLOWED BY LEGSAll 3 supersets of the Day 3 workout were leg related.

Optimum Anabolics - Day 2/Rubber Arms

2009-08-02T19:28:00.000-04:00

Here it is, Sunday. Meh. This particular Sunday was mentally tough since the post-vacation work week lies ahead. A good part of the day was spent in preparation for the new week to come...meal planning, grocery shopping, laundry, paying bills, etc. Exciting stuff! (~:WORKOUT - ARMS/ABSThe Day 2 workout included 2 supersets of arms followed by a superset of ab work.Superset 1: DB

Optimum Anabolics - Day 1/Back At It

2009-08-01T20:02:00.000-04:00

Hello there again, fans! My blogging hiatus has ended! Additionally, the Wife and I are back from a 5-day bed & breakfast vacation up at Lake Erie.You know what that means? Time to get back after it! Ok, perhaps we'll just ease into it...Over the course of the next 24 weeks (maybe more??), I'll be reviewing and tracking my progress as I follow Jeff Anderson's (aka The Muscle Nerd) build and