Training Log: 1/29/20

PM Training:

RDL: 8x3 Sets/ 6x2 Sets(245-295#)

Tim Kennedy: You Can't Train Like A B*tch And Fight Like A Warrior

Training Log: 1/28/20

PM Training:

Hang Clean & Press-8(115-125#) x6 Sets
1 Arm DB Rows-12L/12R(110#)x5 Sets

-Then-

Run the Rack Alt DB Curls x3 Sets;
30# x30 Total Reps
35# x20 Total Reps
40# xMax Reps

Training Log: 1/27/20

PM Training:

Stone over Yoke: 4x 90sec Max Reps
1: 9 Reps(145#)
2: 10 Reps(145#)
3: 6 Reps(180#)
4: 9 Reps (145#)

WOD: Kobe Bryant Tribute WOD

18min AMRAP of:

Bar Muscle Up-5
Power Clean-8(145#)
Box Jump Over-24(24"0

Training Log: 1/26/20

AM Training:

Front Squats: 4 Sets of 6 @70%, 2 Sets of 4 @75%

-Then-

6 Rounds of:

Hang Clean & Press-8(115-130#)
1 Arm DB Rows: 15L/15R(110#)

PM Training:

3x 6min Rounds on the Heavy Bag

-Then-

10min Trail Run

-Then-

3 Rounds of:

Strict Pull Up-10
1KB Racked Squat-7L/7R(55#)

Training Log: 1/25/20

AM Training:

3 Rounds of:

Double Under-50
DBall OS-10(100#)
Strict HSPU-10
Pull Up-10
HSW-24ft

-Then-

4 Rounds of:

Tricep Push Downs-15-20(50#)
Strict Chin Up-15

Training Log: 1/23/20

AM Training:

100 Eight Count Bodybuilders + Pull Up

Throwback Thursday: 2013 Training

Training highlights from 2013: One Arm Chest 2 Bar Chin Up, KB Juggling, Stone Lifting, Windmills...Still grinding and training hard after all these years!

Training Log: 1/22/20

PM Training:

Deadlift: 8x2/6x2/4x1(250-300#)
Mixes Grip Pull Ups-14
(2 Sets of: Close Hand, 2 Sets of Wide Arm, 1 Set of Regular)

-Then-

4 Sets of:

Seated DB Presses: 12-15 Reps(35-40#)

-Then-

Sandbag Carry-100ft x5 Sets(200#)

The Holographic Universe

Interesting talk by Michael Talbot, Author of The Holographic Universe

Training Log: 1/21/20

AM Training:

Bench Press 6x6 Sets @70%
Sled Pull/Drag(75ft/75ft) x5 Sets

PM Training:

Partner Workout:

2 Rounds of:

Assault Bike: 100 cals(Switch Every 10cal)
Swings(A)-80(53#/35#) (Switch Every 10 Reps)
Burpee to Plate-60(I go/ You go)

(1 st Round at: 10:48/ 2 Rounds at: 23:13)

-Then-

5 Rounds of:
Tricep Pull Downs: 12-15 reps(60#)
Negative Pull Up: 6 Reps (5 sec decent)

Training Log: 1/20/20

PM Training:

Back Squat: 7x3 Sets, 5x2 Sets
DB Deadlift-10(80#)

-Then-

For Time:

9-12-15 of:

DBall OS(100#)
Burpee to Plate
T2B

(8:54)

Training Log: 1/19/20

Strong Sunday: AM Training

5 Rounds of:

DB Bench: 10 (80#)
Pendlay Rows: 12 (165#)
Weighted Chin Ups: 12(25# + Chains)

-Then-

4 Rounds of:

Yoke Carry: 200ft(50/50x2)260#-300#
Weighted Ab Wheel-12(25#-35#)

-Then-

50 Bar Muscle Ups

-Then-

3 Sets of 5 Knee Jumps

Training Log: 1/18/2020

AM TRAINING:

Power Clean: 3 Rounds of:

20sec Max Reps/40sec Rest @65%
30sec Max Reps/30sec Rest @70%
40sec Max Reps@ 75%
1:20 Rest

-Then-

20min AMRAP of

2 Rounds of "Holleyman"
200M Row
4 Rounds of "Holleyman"
200M Row
Continue Laddering Rounds by 2's

-Then-

Back Squat + Front Squat (% of BSQ)
50% x5+3
60% x4+3
65% x3+3
70% x2+2
75% x2+1(2 Sets)

PM Training:

4 Rounds of:

6min Heavy Bag, Then Immediately, 200ft Natural Stone Carry
(90sec Rest Between Rounds)

Training Log: 1/17/2020

AM Training:

4 Rounds of:

DB Reverse Lunges: 30 Total(50# DBs)
Ab Mat/Butterfly Sit Ups: 30
Renegade Rows: 20(50#DBs)
DB Floor Press: 20 "
Burpee: 15

(24: 30)

-Then-

4 Sets of:
Trap Bar Deadlift: 8 Reset Each Rep @94%
Tricep Push Down-14-18 Reps @60#

Real Talk: Wes Watson

**Adult language Warning**
 

Training Log: 1/16/20

AM Training:

4 Rounds of:

Weighted L-Sit Neutral Grip Pull Ups-12(25# Plate)
Plate Plyo Push Ups-12 Total(45# Plates)

PM Training:

Push Press: 6x3Sets, 4x2Sets

-Then-

5 Rounds of:

Power Clean-5
Push Press-5
Box Jump Over-20(24")

The Truth About Abs

Being in the fitness industry for over 10 years I'm still shocked at the nonsense that's is being sold out there about fat loss. Six pack in just six minutes a day, ridiculous ab toning machines and devices. People buy in to them because everyone wants the quick fix. No one wants to hear the truth about years and years of hard work staying on track on their nutrition and training.

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Not everyone wants abs, but the majority of those who start their fitness journey do want to lose fat, tone up and look fit.  The "secret" to getting abs and looking ripped is a low body fat percentage. A low body fat percentage comes from your nutrition FIRST and your training SECOND. You have to eat in a way that causes a calorie deficit. And this is what almost all diets do. This is also why almost ALL diets work, the problem is most diets are not sustainable. Once you're off the diet, you gain all the weight back, plus some. The solution is to find a nutrition plan that you can sustain long term. Remember, It's a lifestyle! Find foods that you like to eat, that are in line with your goals. There are a lot of tasty low calorie foods and recipes out there. You DO NOT have to just eat salads all the time! Don't forget about what you drink. Drinks have calories too, you may be surprised just how many calories your favorite beverage has. Google it, and be amazed!!

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As far as training goes you can do any type of training and see results as long as your nutrition is on point. However, If you want to pack on muscle, look ripped or toned, you must do some kind of resistance training. For the ladies, don't worry you won't get "too bulky" if you decide to start weight training. You don't just accidentally pack on muscle like a body builder, powerlifter or even your favorite CrossFit athlete. That takes even MORE hard work!
You don't have to do endless ab exercises to lose fat and have visible abs. Direct Ab training is the one thing I do the least. I'm more concerned with strengthening my core. There are many types of training regiments out there, find one that you like and like to do. It doesn't matter if it's Strongman/woman training or Yoga. Keep moving, keep your nutrition on point and you will see results.
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Remember, in order to see your Abs you must have a low body fat percentage. Below is a example of body fat percentages for Men and Women:

Check out this Video by Alan Thrall on the Truth about Abs:

Training Log: 1/15/20

AM Training:

Back Squat: 6x6 Reps @70%

-Then-

Strict Press: 6x6 Reps @70-75%

-Then-

4 Rounds of:

Weighted Dips-10-12 (44# KB)
Farmers Walk-200ft(50/50 x2)Drop Every 50ft) 140# Each

Lunch Time Training:
Heavy Bag: 2 x 6min Rounds

PM Training:

Stone Over Yoke:
4 Sets of: 90sec Max Reps

1: 10 Reps 145#
2: 6 Reps 180#
3: 6 Reps 180#
4: 6 Reps 180#

Training Log: 1/14/20

AM Training:

5 Rounds of:

Strict Pull Ups(Thick Bar/Slow and Controlled) 10
Dive Bomber Push Ups-10

-Then-

2 Sets of:
Bar Muscle Up(Strict As Possible) + Straight Bar Dips 6+6

Training Log: 1/13/20

AM Training:

Front Squat: 4 X 3 Reps @70%

-Then-

5 Sets of:
Max L-Sit Pull Ups(1 min-90 sec Rest Between Sets)

-Then-

4 Sets of:
2DB Strict Press 8-12reps(40#)
2DB Squat Jump-12-15 Reps (40#)

PM Training:

Deadlift: 8x 3 Sets, 6x 2 Sets, 4x 1 Sets. (265#-300#)
Weighted Ring Push Up-18 x5 Sets(45# Plate)

-Then-

5 Sets of 
2 DB Bent Rows 12-14 Reps(70#)

Training Log: 1/12/20

AM Training:

4 Rounds of:

Hindu Push Up-15
Jumping Lunges-30 Total

-Then-

DB Bench 9 x 6 Sets
Farmers Walk-200ft(150# Each) x5 Sets
(50/50 Drop and Reset Each 50ft)
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Looking for some good reads?
Check out my Book List here>> http://jesus-gaitan.blogspot.com/p/books.html

Knife and Axe Throwing

On the weekends and sometimes on lunch break I like to head out to the woods and throw some steel. I like to stay active, so I consider this active recovery from my fitness training. It's also much cheaper than shooting, which I love but can get very expensive. Here's a short video clip of me throwing Knives and Axes. Here I demo the No Spin with single and double stacked knives, Half Spin Throw and Axe Throwing. I'll be making a video soon an how to throw knives.



If you're interested in getting into knife throwing, I recommend theses knives for beginners. They are balanced well and are heavy enough to throw from a good distance. Some other throwing knives I've bought were too light, not good if you want to distance throw. These are the same ones I use in the video above.
 

Rethinking Happiness

Darren Brown's book "Happy" is one of my favorite reads of 2019. I highly recommend it. He really gets to the root of what  happiness is. It is something that we all chase but it's also something that has no real "destination".
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 There's a lot of people, authors and speakers, out there in the self help industry that try to sell the path to happiness, yet there are still so many people that are depressed and miserable. I'm not a fan of "self help" books, and I have read many. A lot of self help books, motivational speakers,and motivational quotes/memes can get you fired up and motivated in the short term but they rarely do anything for long term change. Darren Brown cuts through all the BS out there and shows the flaws in the self help industry and what we really CAN do to create happiness.
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You can get your copy of Darren Brown's book, Happy here>>>

Training Log: 1/10/20

AM Training:

10 Rounds of:

Eight Count Body Builders-10
Pistols-10(5/5)

PM Training:

5 Rounds of;

Box Squat-10 (185#)
DBall OS-10 (100#)
(HSW Practice)

-Then-

5 Sets of 5 Front Squats @70%

Training Log: 1/9/20

AM Training:

Hang Power Clean:
3 Sets of 5 @65%-70%
2 Sets of 3 @70%-75%
1 Set of 2 @75-80%

-Then-

Eight Count Bodybuilders + Pull Up W/30# Vest-50 Reps

PM Training:

RDL: 2 Sets of 8 Reps, 2 Sets of 6 Reps, 2 Sets of 4 Reps(235-285#)
Strict HSPU-10 Unbroken Reps x5 Sets

Throwback: Iron Core San Diego

Throwback to my Iron Core days in San Diego, 12 Years ago where I first got my start as a Coach. I Coached the 7pm Classes, Private Trainings and ran the Power and Size class. You can see me in the black and white video clips. I was juggling Kettlebells and hitting Weighted Pistols even back in those days. I was surrounded by an amazing cadre of Coaches.

Training Log: 1/8/20

AM Training:

5 Rounds of:

DB Bench-8-10reps(80#)
2DB Bulgarian Split Squats-10L/10R(70#)

-Then-

3 Rounds of:

Strict HSPUs-5-7Reps
2DB Renegade Rows-16 Total Reps(80#)

PM Training:

Stone Over Yoke: 90sec Max Reps x4 Rounds
(150#-180#) 3min Rest Between Rounds.

-Then-

4 Rounds of:

Log Clean & Press: 8-6-5-5 Reps
Empty Sled Sprint

Atlas Stone Lifting: Rounded Back

Training with Atlas Stones is one of  my favorite lifts in Strongman Training. Whenever someone who has either never lifted a heavy stone (bodyweight plus), or know's nothing about stone lifting sees someone pick up an atlas stone with a rounded back, they cringe. This is a normal reaction especially since we are taught not to round our back on lifts such as the Deadlift. And while the stone lift closely resembles a deadlift, a rounded back is a part of the stone lifting technique. In order to get a solid grip on the stone with your hands and forearms, you will have to wrap your torso around the stone, this will cause the back to round. 

Strongman Training is programmed every Sunday, Wednesday and Friday at our gym. If you're interested in learning more about Stone Lifting or Strongman Training, contact me. gaitan.jesus@gmail.com 

Training Log: 1/7/20

AM Training:

4 Rounds of:

Bench Press: 10@60%
Farmers Walk-200ft(50/50x2 Drop and Pick Up  Each 50ft)
(140# Each)

PM Training:

Back Squat: 8x3 Sets(65%), 6x 2 Sets(70%)
DB Alternating Strict Press-10-15 Each Arm
DB Alt Curl-10-15 Each Arm

Training Log: 1/6/20

5  Rounds of:

Push Press: 8x3Sets /6x2 Sets(140-160#)
Neutral Grip L-Sit Pull Ups-18
Sled Push-200ft(100/100) 155-185#

-Then-

3 Rounds of:

Weighted Dips: 14(25#+Chains)
Plank-1min

Full Body Workout: Bench- Lunge- Carry

A couple times a week I like to do Full Body Workouts. An Upperbody Push Movement, a Lower Body Exercise and a Carry.

5 Rounds of:

DB Bench Press: 10-14 Reps(70#/80#) Front Rack Lunges: 12(@Bodyweight +) Farmers Walk-200ft(50/50 x2, Drop each 50ft)

Training Log: 1/5/20

AM Training:

4 Rounds of:

DB Bench-8 Reps(80#)
Swing(R)-20 (88#)
Bear Crawl-100ft(50/50)

-Then-

Front Squat: 4x4 @75%
-Then-
Back Squat: 2x6reps at 75% of Front Squat

Intermittent Fasting

Intermittent Fasting (IF) is something I've been doing daily since 2009. I started IF because of my busy schedule. I originally did the "Warrior Diet" style of fasting( 20hr Fast. 4 Hour Eating Window.) IF worked great for me because I was busy all day running the gym. During the fasting period I drank coffee( 2 cups) and ate either an apple or a banana. Once I got home I had a 4 hr window to eat my daily calories. Because I came home late I usually didn't eat many calories, which put me in a calorie deficit. Because of that I had a very low body fat percentage and because I trained and lifted at least 5 times a week I was very lean, weighing 123-125 pounds. You can see old profile pictures on my Facebook page.

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I continued this for about 3 years then wanting to gain more muscle mass I decided to changed my fasting period to 16/8 (16 hr fast, 8 hr eating window). With the 20/4 I wasn't able to eat enough calories to gain more muscle(I now weigh 130-133 lbs). I still fast in the morning because I feel great training fasted and I'm not hungry when I wake up. I now eat a late lunch and dinner(2 meals a day). This works best for my schedule. I'm not around food during the day so it's easy for me not to eat.

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I get a lot of questions about IF and whether it's a great way to lose fat. First I'd say that there are many ways to lose fat. There are many great nutrition plans, the best always being the one that you can stick to long term. I'd recommend IF for people who have a busy schedule and have a hard time eating during the day. I DO NOT recommend IF for those who work at home or who are round a break room full of snacks. It's very hard to say NO to snacking or eating during the day when you're in those situations, and lets face it, our will power isn't that strong. If you're in those situations it's probably better to meal prep and eat during the day. 

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IF isn't a magic pill. It worked for fat loss for me because I was in a calorie deficit. I could have achieved  the same results on a different nutrition plan, eating 3 or 6 meals. I choose to fast because it works with my schedule, I don't count calories and don't meal prep. 

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Listen to what Layne Norton has to say and decide if IF is something you'd like to do. If you have questions from me about my experience with IF, feel free to leave a comment or send me an email.

Training Log: 1/4/20

The weather in South Central Texas has been great lately! Cold in the mornings(30-40s) but nice and warm in the afternoons(60-70's) Decided to do my entire day's workout outdoors. I have a Pull Up Bar Station, Rusted Barbell and Metal Plates. Noting fancy or nice, but it gets the job done! Here's what I did today:

Lunch Training: Outdoor Rig

5 Rounds of:

Hang Clean & Press-10(115# Metal Plates)
L-Sit Chin Up-15

PM Training:

Heavy bag Training
3x 6 min Rounds (2 min Rest Between)

-5min Rest-

3 Mile Run

Outdoor Training: Stones, Tree Climbing, Axe Throwing

Some clips of my outdoor training. I do a variety of training outside, Axe/Knife Throwing, Tree Climbing, Stone Lifting, Trail Running. I like to stay active, so even on my "off days" away from the gym I can't help but put in some kind of work.

Training Log: 1/3/20

AM Training:

10-20-30-40-50 of:

SkiErg Cals
Row Cals
Burpees

Training Log: 1/2/20

AM Training:

100 Ring Dips
(25 wings(A) Every Break)53#

PM Training:

Back Squat: 7 Sets of 6(185-205#)

-Then-

Deadlift: 3 Sets of 8(255-265#) 2 Sets of 6(270-275#)
Neutral Grip L-Sit Pull Up: 14-18reps
Seated DB Press-12-15 Reps(35#)

Happy New Year!

Happy New Year, Everyone! 2019 is gone, 2020 is here and it's

another year filled with opportunities to make Gainzz and set PRs! Gainzz and PRs don't always have to be about weights. Set PRs in life. 

2020 will be what YOU make it. 

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If your'e wanting to get fit, lose fat, build muscle and be healthier this year, physically and mentally, then you've come to the right page. I'll be sharing information and methods to help you reach your goal(s). Be forewarned, there's no short cuts or magic pills here. You'll will have to put in work. You'll have to make changes and they won't always be comfortable, but if you want your results to last, you'll have to make sacrifices. 

2020 a new year, a new decade, let's make it what we want it to be!

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If you're in the South Central Texas area and want to train with me or at my gym, hit me up any time.

email: gaitan.jesus@gmail.com