Day 9

BODY WEIGHT: 194.2 lbs

Told you my weight was going to go back down! haha

Thank goodness for intermittent fasters proving it doesn’t matter when you eat, you’ll still make gains if you put the same ingredients in the body and do the same exercise that gets you ripped and jacked.

Didn’t have my first meal until noon, which was a 33oz smoothie.

As I prepare my morning smoothie, my brain is involuntarily, obsessively, scanning forward and back through my anticipated schedule. Searching, seeking, scanning for any and all opportunities to insert some intense exercise. 5 minutes here. 3 sets there. 20 reps there. Computing logistical requirements, calculating caloric expenditure, metabolic gains, glycogen uptake, afterburn fat loss. Imagining myself crushing a set of push-ups to failure right now, while the blender is blending, despite my shoulders and triceps being so sore excites and fills me with anticipated satisfaction. Every set and rep log feels like money being deposited in my bank account. So much winning to be had. So much gains to reap.

My brain cells are reorganizing. My addiction pathways are shifting dramatically from craving inactivity and junk food to exercising hard and nourishing.

All of this happening without effort. Without willpower.

I busted out a set of pushups while the blender was on. Felt amazing. 2 weeks ago, a set of pushups just hurt and felt uncomfortable.

Then, I was out the door to do some long drives to some real estate business on a bunch of properties we bought all over the state. I didn’t get back until 6pm, with nothing more than water consumed during that time. At 6pm, I had to jump right onto a live stream that I was guest hosting and didn’t finish until 7pm, where I finally got to have my second meal of the day. 37oz of smoothie, 7 mandarin oranges, 1 banana, 1 small apple, and kid left-overs. The kid-left overs was a handful of cooked white rice with a glop of beans on top. I was fine until the rice and beans.

For the first time in history, my stomach turned a little right after I ate the beans. I preferred the whole foods so much more. So I dumped a half a bag of kale and an entire container of mushrooms in a pot and steamed it up.

Ate the whole thing. Felt 1000x better.

I did not workout until late late. Just finished it right now. It’s midnight my time. I did an intense 30 straight minutes of non-stop Tummy Tightener style workouts. Nothing but 45s work, 15s rest exercise pairs.

I’m still sweating as I type this.

I paired up 6 different exercises, splitting them up into 3 10 minute rounds. I completed a total of 30 sets at 45 seconds each. With the average gym exerciser’s time under tension per set is 20 seconds, I did the equivalent of 68 average gym sets in 30 minutes. Can you now see how the results come so fast? This is only the beginning. Before long, I’ll be doing 45-60 min sessions.

Check out the names of the exercises in the workout section. I can only type them once, the names are so long. It makes my fingers tired.
NUTRITION

33oz smoothie spinach, mango, banana (ran out of chia and flaxseeds!)
33oz smoothie
4oz smoothie

7 mandarin oranges
1 banana
1 small apple
1 handful of white rice
1 handful of beans

8oz steamed kale
1.5 lbs steamed mushrooms
Braggs and Sriracha

WORKOUT

Pushups 30

45s Right leg rapid frontal hops 15s rest
45s Pushups 15s rest
45s Left leg rapid frontal hops 15s rest
45s Pushups 15s rest
45s Right leg rapid frontal hops 15s rest
45s Pushups 15s rest
45s Left leg rapid frontal hops 15s rest
45s Pushups 15s rest
45s Right leg rapid frontal hops 15s rest
45s Left leg rapid frontal hops 15s rest

45s single leg right arm overhead triceps extensions 15s rest
45s right leg Romanian deadlift to opposite arm curl 15s rest
45s single leg left arm overhead triceps extensions 15s rest
45s left leg Romanian deadlift to opposite arm curl 15s rest
45s single leg right arm overhead triceps extensions 15s rest
45s right leg Romanian deadlift to opposite arm curl 15s rest
45s single leg left arm overhead triceps extensions 15s rest
45s left leg Romanian deadlift to opposite arm curl 15s rest
45s single leg right arm overhead triceps extensions 15s rest
45s single leg left arm overhead triceps extensions 15s rest

45s bicycle crunches 15s rest
45s floor cobras 15s rest
45s bicycle crunches 15s rest
45s floor cobras 15s rest
45s bicycle crunches 15s rest
45s floor cobras 15s rest
45s bicycle crunches 15s rest
45s floor cobras 15s rest
45s bicycle crunches 15s rest
45s floor cobras 15s rest

8 Comments

  • Gabrielle

    Reply Reply February 10, 2017

    Great workout Thomas im impressed

    Thomas today i have been extremely bloated and very gassy. All week ive felt amazing no bloating flat stomach so im wondering why when i havent changed my diet some days i get bloated and others u dont?

  • Eric

    Reply Reply February 10, 2017

    Greatly appreciate the videos, Thomas! Thanks!
    I’m wondering if you can post your stats at some interval (beyond just body weight)? I know you’re not officially doing any kind of zig zag yet, but I’m hoping to put together a schedule of cardio and lifting regiment for myself (with nutrition specifics for each day). Despite being a part of Smoothie Shred from the beginning and a paid VMP members, I feel pretty lost on what would get me the best results. And yes, I’m the personality type that needs a very defined and specific schedule (even if there’s some flux in sets and exercises). ๐Ÿ™‚
    Appreciate all your help!
    Eric

    • admin

      Reply Reply February 10, 2017

      Eric, I want to help, but I’m still not clear on what you are asking me to post. Stats?

      • Eric

        Reply Reply February 10, 2017

        Sorry, I meant things like your waist and biceps measurements and then some type of analysis of your weight fluctuations. I’m not sure if that will ultimately get me a clear picture of the schedule for myself, but I’m hoping it will provide a clearer picture on the results you see and how they correlate to certain nutrition and activity.
        My belly fat is my nemesis that I’ve struggled to shed, and as a result I’ve been hesitant to eat 3 meals to uncomfortable fullness. I’m lifting according to the VMP guidelines and seeing some gains, but maybe I should suspend that activity and instead do 6 days/week of HIIT cardio and/or strength exercises like you’re doing here thus far?

        • admin

          Reply Reply February 12, 2017

          Eric I haven’t implemented up and down days yet. I’m getting my brain addicted to veggies again. Then you’ll see me doing a zig Zag strategy. For you, 5 down, 2 up would be the way to go. You can do circuited vmp workouts for your down days, not caring about setting personal bests.

          • Eric

            February 14, 2017

            Thanks so much for this, Thomas! I needed this strategy to propel me forward so I’ll change over to a 5 down and 2 up schedule. I appreciate it!!!
            (and I’ll send you a new tape measure ๐Ÿ˜‰ LOL)

        • admin

          Reply Reply February 12, 2017

          I’ve only taken a before body video and pant size. I haven’t measured circumference for no other reason than I can’t figure out where I placed my tape measure. Lol

  • Kathryn

    Reply Reply February 10, 2017

    I’m MAJORLY sore from my squats from Wednesday, only my quads though, but they are SORE. I’m a little unsure of what to hit at the gym because I planned deadlifts but I’m not sure my quads can deal. My glutes are not sore at all so I think I might try for the GHR and use various kettle bells or dumbbells and see what I can do.

    I cannot tell you enough how helpful this is.

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