Tag Archive: fat loss

Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!


I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!


I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12


Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?


Today was a rest day.  I did an hour of Spin, running lots of errands, time to reflect.

So what does FF stand for?  Check out the title of my video link above.  Fat F*#%

What is an FF Mentality?  You think that you can’t compete physically, and the only way you can approach the world is by being funny, or by doing something poorly and poking fun at yourself while you do it.  You don’t feel like a competitor, you feel like comedy relief.

Look at the video above again.  While I find that clip hilarious and that movie hilarious, that was how I approached my physical activities growing up.  I didn’t think I could do the sport WELL, so I jumped in and did it and goofed off, or at the very least, didn’t allow myself to expect to do well.  I cultivated this mentality of being ready to swing and miss and then go sit back down, to slip and fall off the diving board and make people laugh, then go sit back down.  When it was my time for the spotlight, I got ready to make them laugh.  You become the opposite of an athlete, you become a clown.

This summer is about dealing with that mentality, about stepping into the spotlight and not only competing, but having them take you seriously.  I have put in a lot of hard work off and on in the gym over the past few years, I am very comfortable there and am all business when it is just me, but when I have a workout partner or a trainer, I still have this tendency to slip back into the “make them laugh” mentality.  It was a way of socializing while I grew up, and it’s hard to shake.

Even when I thought about making my Fusion bench press video, I long considered making it as goofy as possible.  I didn’t think instinctively I could just do it cut and dry.

I still have this nagging fear that people are watching me when I work out, and are laughing at me.

I recognize that for me to advance in my training, for me to build the body I want, for me to win this Body Transformation challenge, I have to shed the identity of clown, and reclaim the identity of athlete.  Everyone starts out as a kid being told the object is to win the game, but in the first few tries, you start to get shuffled into this pecking order.  And the athletes grew up fit, and the fat kids grew up funny.

If you try hard, if you train like an athlete and consistently show up and put in the work, guess what?  You are an athlete.  Stop doubting yourself.