Day 8

BODY WEIGHT: 195.2 lbs

Can you tell I’m almost 1 pound up from yesterday? Why? Obvious. This will happen every time you eat restaurant food that has a lot of fried and salty ingredients. No, it’s not 1 pound of fat, it’s about 1 pound of water retention and food mass.

Today started off with a 8oz smoothie and a few sips of tea that Brooke made. It was the left-over smoothie after she poured for herself and the kids. Then I made a full blender full of my daily drinker. I drank 34oz of it and poured the rest into a jar.

If you can, always try to fill the smoothie to the top of a jar that you’re going to use to store it for later. It will keep it fresher much longer, due to how little air you are keeping in the jar.

A few hours later I drank the remaining 34oz of smoothie and ate a few mandarin oranges. I swear those things are like crack for kids (and some adults).

During the day, I did some dropsets using dumbbell biceps curls. I love dropsets so much. They are just so efficient and productive. They can exhaust the entire spectrum of muscle fiber types in just a few minutes. I use them for small muscle groups as often as I can. The only down side to them is that’s it’s too difficult to keep track of reps for each weight. If you break to write down how many reps you did at a certain weight, it’s too late. The effect is gone. You’ll never be consistently accurately measuring your performance, because the seconds can vary so much with writing. Really, the only way to do it is have someone else record your weights for you, but that’s just not very feasible for a lot of people.

Here’s some video that I filmed which captured one of the sets that I did.

After this I took Solomon to baseball practice. That’s where things got interesting. I see most moms and some dads sitting on the bleachers looking bored out of their mind. I took this 1 hour opportunity to crush some high intensity interval cardio. I had not done any HIIT cardio in almost a year. This was going to be interesting. Using the seconds timer pro app, I set a HIIT timer for 20 sets of 15s sprint, 45s jog.

My legs were so tight and inflexible that my sprint looked like anyone else’s jog. My jog was pathetic. There are turtles that can move faster than me at my jog pace. Nonetheless, my heart rate was through the roof, and it was kicking my butt. I had to stop after 5 minutes and take a walking breather. I didn’t count my walk time as part of my workout. Only jogs and sprints. Then after a few minutes, I did another 5 minute round. Took another walking breather. I did this for a total of 4 rounds of 5 minute HIIT cardio sessions, totalling 20 minutes of total work. That felt great. And it felt embarrassing to see how out of shape I had become.

When I got home, all I could think about was Tracy Evans’ tofu nice cream. So I blended up a block of silken tofu, a scoop of Orgain protein powder, banana, frozen mango, and grapes. The result? Delicious, but runny. Next time, I’m going to use firmer tofu, but 100% worth trying again. Delicious.

I also randomly got an urge to eat 4 full-sized oranges and an assortment of uneaten steamed broccoli left-overs from the kids’ meals.

My nick-name at home is “The Eatening.” You know, like the Happening?

Lastly, I knocked out some dropsets for side lateral shoulder raises and dumbbell bent rows. 39 hard sets plus 20 minutes of HIIT cardio. Now we’re getting to some decent workouts. Think about the fact that the average person working out at the gym does on average a total 24 sets in an hour and they’re done. That just isn’t going to work… for long.


8oz spinach, mango, chia, banana smoothie
2oz tea
34oz smoothie
34oz smoothie
3 mandarin oranges

4 regular oranges
3oz steamed broccoli

Runny Nice Cream
1 silken tofu block
1 banana
1 scoop Orgain protein chocolate
Handful frozen mango
Handful grapes


  • Kathryn

    Reply Reply February 9, 2017

    I didn’t realize the drop sets had to be that fast in terms of rest, thanks for the video – totally helped.

    In the muscle building video you talk about the rest time for pyramids and said – whenever you feel ready. I don’t really know what that feels like. Until I can figure that out, is there a rest period you don’t recommend going beyond?

  • Ashley

    Reply Reply February 9, 2017

    Agreed with Kathryn! Your videos are reeeeeeally helpful to see real time workouts.

    By the way, so far, I am really glad I signed up for this because it’s one thing to be told what to do and then go do it myself always be wondering if I’m doing things right and I end up having so many questions; versus on the other hand, and it’s a whole better experience to get to watch how it’s done and see what a workout is supposed to look like.

    Request! Your other workouts are short clips to show the excercise, will you post the whole clip sometimes with the larger muscle groups? That would be helpful to see real time on that too.

    Thanks for doing this Smoothie Transformation Thomas!

  • Tammy

    Reply Reply February 10, 2017

    You said to stop when you don’t meet the same weight/rep range from your last work out on the upside of a pyramid set. But what if you don’t meed your weight/rep range on the downside. Does it just then become more of a drop-set anyway and you keep on going?

    Getting stronger already and down 5 pounds from 2 weeks ago =)

    • admin

      Reply Reply February 10, 2017

      No, don’t worry about your down pyramid performance. By hitting a new repetition max on the way up, you could have caused more microtrauma than last time, making performance suffer more on the way down. This is a good thing!

  • Tracey

    Reply Reply February 10, 2017

    yeah!!! glad you liked the tofu ice cream. you gotta use frozen fruit.

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