Yesterday and todays workout

Yesterday was a TUT workout. Time under tension for those unfamiliar with the abbreviation. That being said it can be done in 3 second positive negatives or a variance. I always employ 5 second negative and a 2 to 3 second positive. The science backing TUT workouts almost negates oly lifting, yet adding the two together to a program may be very beneficial to some.

As most of you know I am now running the cafe at www.momentumlclimbing.com Climbing and the conditioning for it is new to me. I have been specializing in fighters and athletes diets for close to a decade now, however climbers and TUT on the wall, presents a new challenge.

That being said metcon conditioning will be included as well. For the time being I believe it will follow a two metcon days a week, two climbing days a week, two TUT day and see how that works in the pertaining to improvement in climbing ability. Granted the curve will be on a steep curve due to being new to climbing as it is.


As for diet, as some may or may not know, I do Intermittent Fasting, most information ot be found on that is from www.performancemenu.com or www.robbwolfe.com who I consider a brilliant biochemist and a good friend in the community. Its a five hour window of eating etc. I won't post yesterdays diet as work made it way off track, but todays was a little more simple.



So. Yesterdays workout was quite simple. DB bench press with a neutral grip 6 sets of 6 with the cadence I described above. Then to hammer curls(yes folks we know I don't like curls and vanity exercises but I am experimenting to prevent climbing injuries etc) 4 sets of 6. We also have a Free Motion machine. http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&storeId=10001&productId=10465&langId=-1&parent_category_rn=10010&top_category=10009
I performed a version of standing DB rows, 15 reps each side, metcon failure was the goal and it worked well, the machine provides constant tension for a TUT workout and the stability needed only enhances what I was looking for. I then did a standing chest press completing the same amount of reps. Both exercises were 4 sets of 30.



Todays workout was new to me. I have yet to climb, and today was the first day. I had a beautiful friend of mine Debi, come with me as a partner is pretty much needed. I think we each did the wall three times. Let me say that my hands and forearms are sore. This will negate the need for any sort of grip training as it is indicative of climbing.


Diet is simple for the day. Pre and during workout I used the same as I do for lifting or metcon days. One serving of Cytomax by cytosport. I use the herbal version. I also add in two servings of BCAA 500 Powder from Optimum Nutrition. Having found pre and peri workout nutrition to me be of more importance or almost more than PWO has led me to trying this formula. Normally I use the product "Vendetta" but haven't used it for quite some time now. Also has four shots of espresso. Post workout today wasn't a shake, as I decided to go to lunch wit the pretty friend. So for lunch it was half of a seared ahi tuna roll, and a cobb salad with salmon, shrimp, avocado, egg, olives, and bleu cheese crumbles. Tried a wasabi dressing that was actually quite good. Now in a little while I will drink a Muscle Milk shake by cytosport as well. Dinner will be salmon and 3 cups of veggies along with 24 almonds.


I hope everyone had a great holiday weekend.

It's Official

As of today at 1pm I became the new manager for the cafe at www.momentumclimbing.com one of the largest climbing gyms in the United States. We also have a full weight room, as well as cardio equipment. A yoga/Martial Arts room, and a altitude training room.





The cafe itself at present time has smoothies, coffee, tea and pastries. While the coffee and tea won't change, the smoothies and pastries will. I have yet to decide which protein company we use, and supplements such as BCAA's as well. Also included will be some different salads etc that will vary day to day. Its going to be a work in progress, but it will be a new nutrition hot spot for Salt lake City.








Personal training by myself will all be performed at this gym, as will nutrition consultations. Its a beautiful cafe and gym, and I can help you with anything from improving climbing, to fight performance, to just being more fit, and learning some new things about Nutrition.




This is a huge step for me, and the training that can be provided here will be amazing. Yoga is offered here as well although that is not something I will be teaching at this time. Please stop by and check us out, I will take time out to talk business with anyone.

As I get this blog started, let me fill some of you in on what it is going to entail day to day etc. I have spent the last nine years or so training clients in both fitness and nutrition counseling. I have worked with clients from "soccer moms" to UFC fighters. During this last year, I myself became very ill, and I am still recovering from it at this point in time. It slowed down my training and has made me look at my diet and training in a new light, although not completely new lol.


What you will find in my diet area is rather simple. I am going to list what I eat each day. I won't list the time or how much was consumed at that time, as that is the way I make my money. However I will list exactly what supplements I take and how much. Mind you I don't take all that many and not always in the doses that the companies recommend.





As for my workouts. I will be employing various modes of training. I am now the Cafe manager at www.momentumclimbing.com and I will be coaching out of there as well. I will be climbing 2 days a week, and attending yoga classes there as well 2-3 days a week. I have been in contact with Dan John www.danjohn.org, and I am hoping to get with him once a week for olympic lifting coaching. Wednesday and Friday Mornings I will be completing METCON workouts with different movements. Riding bikes, and hiking will be involved as well.

I will post my workouts on here daily, and as you can see they will vary, but due to my illness this last year, I am going about my recovery in a holistic approach. If anyone is interested in training or nutrition consultation they can drop by or just call the cafe as well.




Another thing that will be posted on here from time to time is articles I write about sports nutrition, or supplements that are new to the market etc. I believe in science backed methods. Although science is ever changing and some of us like to keep up with it hahaha.

For the philosophical side of me you can read my other blog at www.mmaathletes.blogspot.com


Check back often for new food ideas, workouts, and studies on nutrition.