Super Set Saturday - Week 5 (not Jake from State Farm)

Another week in the books!

Wow, this week has been one of the best ones yet.  I've waited all week and it's been super tough containing my excitement over writing this post.  Just one of those weeks where things all fall into place exactly how you wanted them too, things start taking shape well ahead of where you thought they'd be at this point.  First it's rivalry week here in Dallas and being a Philadelphia Eagles fan this week is always full of fun and banter between friends.  Can't wait for the game this weekend. GO BIRDS!!!

A Few exciting things have happened:

I was selected to be a brand ambassador for "Man Sports" A nutritional and muscle building supplement company.  I'm excited to represent their brand as I've used their products and they are some of the best products that I've taken on this journey.  as a partner with them they have provided me a discount code which I'll provide below, so you can get great supplements at a discounted price, this is a win win scenario.  

I was also selected as a partner for an apparel company called NuroFit.  This is a small startup company with a vision statement that I am proud to stand behind.  "We work to build a community of individuals looking to improve their overall wellbeing through both physical and mental fitness." Link will be provided below with a unique discount code as well.  Every purchase made on their classic section a % goes to the Brain and Behavior Research Foundation in support of mental health.  Can learn more about the BBRF here: https://www.bbrfoundation.org/

I'm really excited to work with both of these companies and help them and myself grow.

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***MAN SPORTS*** https://mansports.com/ref/lostmyself

Discount code for 10% off purchases - Lostmyself

***Nurofit*** https://www.nurofit.ca/
Discount code for 15% off purchases - Ken15

***Facebook - @losingmyself2findmyself

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***Twitter - Hodgdok

Quote of the week:

Everyone thinks of changing the world, but no one thinks of changing himself - Leo Tolstoy

I think all too often while we have good intentions we often times think big picture and ignore the picture in front of us.  You can change so much in the world by taking the time and changing yourself first.  I never thought I'd be able to affect people's lives the way I have just by simply bettering mine.  Your positive energy carries over to the next, and just smiling can make the next person's day better.  Don't wait for the world to change go out and make a difference and change one thing about your world and watch the magic happen.  

  

Workout of the week: Legs

Cardio - 20 minute warm up cardio 

Resistance Band leg lifts - Resistance band leg raises out then forward and back 10 reps each angle x 2 sets both legs to warm up

Leg Extensions - 3 sets 10-12 reps each increasing weight each set

Leg Curles - 3 sets 10-12 reps each increasing weight each set

Crunches  - 75

Seated Leg Press - 10 reps each leg, 10-12 reps both legs x 3 sets

Leg Curles - 10 reps each leg, 10-12 reps both legs x 3 sets

Leg Extensions - 10 reps each lg, 10-12 reps both legs x 3 sets

Crunches - 75

Cardio - 10 minute cool down

Sauna - I usually sit in the sauna 10-15 minutes post workout everyday.

Had to switch my leg routine up a bit, this one is different than the last I posted.  I'm currently dealing with a micro tear of my Achilles Tendon where it attaches at the heal so doing squats and heavy leg presses haven't been the smartest thing to do.  So backed off of those for now and mixing it up a bit hoping to heal this thing up.

It is important to remember every few weeks to switch up the workouts a bit, would love to hear some input from you all about what I should do next.

Meal Prep of the week:

This week I made my absolute go to favorite Mississippi pot roast in my instant pot. Weather has cooled down a bit here and just called for a hearty meal.  Being on Keto I stick to Keto safe veggies and added Celery, Onions, Radishes, dredge the beef in hidden valley ranch seasoning and let it all come together.  I ate every last bit of this and can't wait to make it again in the near future.

This upcoming week going to grill up some Carne Asada, make some homemade salsa and enjoy myself.  As I can't do tortillas and rice and beans and make great tacos I'll more than likely just eat some salads with the meat and salsa as my dressing.  

What I'm excited about next week:

What I'm excited about, heck I'm just excited to be here sharing all of this with you guys.  I'm really excited about mixing up the workouts and changing the routines up a bit.  I'm excited to get out and play some golf this week, trying out some new golf balls as I'm told my swing has improved and I'm hitting the ball better (Thanks coach Billy).  I'm excited to kick off these partnerships and share with you guys all of my success.  I'm excited to try out these new Man Sports supplements I'm about to order, my NuroFit T-shirts will be here any day and I can't wait to represent these great companies.  As always I love hearing from you, Love hearing your stories and really love hearing your input on diet, exercise and any questions you have I'm always available to help.  

Question of the Week: 

Why are you so strict? Why do you never have a cheat day?

Man this questions comes up ALL OF THE TIME.  I've got a couple of answers for you so here we go.  First I'm strict because if I allow myself freedom I'll take advantage and the old saying goes give an inch take a mile, I'm more apt to take 10 miles.  That's just my personality when I started this journey I stated from the jump that I'm going in both feet and not slowing down.
Cheat days are great for restarting your system I agree but I'm not the type of person that's going to give myself a cheat day just because.  I've got to feel like I've earned it.  I've had a few cheats along the way but they all came at milestones in this journey.  The first was in May when I traveled back home to visit my family and was able to enjoy some things in moderation and get right back on the grind when I got home.  The second was when I went to Philadelphia in September, this was planned the entire time, I was going to bust my ass until that trip and enjoy the city for all of its splendor.  So yes it's ok to cheat, it's ok to be less strict at times, but make yourself earn it.  Don't give yourself a cheat just because its Saturday, or a birthday.  Earn that shit.

Shoutout of the week:

I think this is going to become my favorite section of this whole blog.  If I've learned anything on this journey its been to never let those that helped you along the way go unforgotten, so many people have played a vital role in my everyday life and I'm truly blessed to have them there.  This weeks shoutout goes to: Jake M

Jake - Was the first person I ever met at the gym.  4 years ago when I first started going to the gym and failed miserably Jake and I became friends.  We'd give the friendly head nod to each other and that eventually turned into conversation.  Over the next 4 years I've watched Jake grow and he's helped me more than he probably realizes.  

I started flirting with going to the gym regularly about 2 years ago, Jake was there and was super nervous and barraged me with some questions about home buying, getting married everything.  Our bond grew over just friendly chatter back and forth with him being a diehard Cowboys fan and me of course being a Eagles fan who wears something Eagles related everyday to the gym.
Jake first and foremost is a man of faith and he has helped me and grounded me numerous times when I was stepping out of line.  He's invited me to his church with his wife numerous times I think its high time I accept and go spend some quality time with them.  I've watched Jake evolve the last couple of years with marrying his beautiful wife Kirsten, and buying homes.  Jake always has a positive attitude, he's always got something good to say about everyone.  Who wouldn't want a guy like that on their team?  Jake has answered late night texts, he's been at the gym to encourage me when I didn't want to keep going.  He has shared my story to people he feels are in need.  So when I was going through the list of people that needed a shoutout my boy Jake needed to be on of the first handful.  

We gotta get out and play a few more rounds of golf together bud.  I'm excited for your next chapter of life and your positive attitude are always welcome.  Thanks for being a great friend man.

Super Set Saturday - Week 4 (Gentleman's Club)

Another week in the books!

Seriously where has this week gone.  Furthermore where has this past year gone.  Celebrated the entire week knowing I completed an entire year of transformation.  I was super emotional, as its been a long time since I've committed to another like this.  I've always given up a couple of weeks in but yet here we are talking about it.  Here we are sharing stories and trying to help others better themselves each day as well.  I really cannot tell y'all enough how thankful I am for you.
Didn't get to do a whole lot this week, I'm striving to branch out and do something out of my comfort zone each week.  One of my mini victories was I fit into a size XL tshirt.  This is a huge milestone for me as when I started this journey I was wearing a size 6xl tshirt.  

So once again thank you for stopping in again this week, thanks for the texts, thanks for the messages they all keep me moving forward each and everyday.

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Quote of the week:

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending... - Carl Bard

After years of wallowing around wishing I could start over, I finally let that go and started a new beginning searching for a better ending.  This journey has opened my eyes to a lot of how I used to be, exposed some short comings and I've vowed to not go back to where I was.  It's been a crazy ride and I'm still learning new things about myself everyday.   

Workout of the week: Arms

Cardio - 20 minute warm up cardio 

Standing Biceps curls - 3 sets 10-12 reps each 

Tricep pulldowns - Reps of 30,20,10 raising weight, rest 1 minute then reps of 10,20,30 lowering weight x 3 sets

Crunches  - 75

Seated Biceps curl (preacher curl machine) - Reps of 30,20,10 raising weight, rest 1 minute then reps of 10,20,30 lowering weight x 3 sets

Crunches - 50

Skullcrushers - 3 sets 10-15 reps last set till failure

Assisted Pullups - 3 sets 5-8 reps last set till failure

Cardio - 10 minute cool down

Sauna - I usually sit in the sauna 10-15 minutes post workout everyday.

It is important to remember every few weeks to switch up the workouts a bit, would love to hear some input from you all about what I should do next.

Meal Prep of the week:

Well I didn't end up making Chili this week, so that is going to be pushed till this week which is great because its been a bit cooler.  As for what I did for the week, I made a Keto friendly take on beef and broccoli, because one of the things I miss most on this diet is good Chinese food.  Beef and Broccoli, with cauliflower fried rice was my go to meal most of the week.  Thursday night I ordered some dry rub wings and enjoyed those as well.  For breakfast I stuck to some eggs with sausage and a couple strips of bacon with a cup of black coffee.  A lot of people overthink their meals on Keto and I'm here to let you know keep it simple and just sub out what's not allowed and simply sub something in or leave it out.  You will not miss anything I promise.
I came across a few Keto friendly snacks this week first F-Bombs Cheese crisps my gym had them for $1.00 a bag and they normally are closer to $6 so I bought them all.  I also stumbled across these protein bars by a company called Grenade called Carb Killa.  First they have a ton of interesting flavors and if you are doing strict Keto you will probably stay away from these as they do contain Malitol.  I do not have any weird spikes from Malitol so I indulge on occasion.  

What I'm excited about next week:

Next week marks 1 year of going to the gym. I just worked on my diet for the first couple of weeks and then decided one day to walk into the gym and make things happen.  I'm also excited to announce I need new jeans again.  I'll be down to a size 40, holy shit a size 40 I haven't seen that since High School.  I'll post some pictures next week in what I started out in and where I am today so stay tuned.  I'm also excited to start planning a big trip next year.  I plan on hitting my goal and with that I have neever been to Europe and I'd love to make a trip and explore while enjoying how I've changed my life.  Also contemplating buying a mountain bike, I have a couple of friends that bike a lot and I think it would be fund to add some trial riding into the routine along with Golf. 

Question of the Week: 

How do you track your macros, and workouts?

I've used so many different trackers for this, what I've settled on is an APP called Carb Manager.  Carb Manager the free version to be specific.  It's very plug and play, put in your goals, your measurables and it spits out a formula for you.  A huge database of food and you can even scan barcodes if its not in there and manually enter things.
For my workouts I have a Samsung Galaxy watch that tracks: Steps, heart rate, sleep, workouts everything.  If you are an Android user and looking for a smart watch I do recommend this one.  It's also waterproof and I use it when I swim as well.

Shoutout of the week:

I think this is going to become my favorite section of this whole blog.  If I've learned anything on this journey its been to never let those that helped you along the way go unforgotten, so many people have played a vital role in my everyday life and I'm truly blessed to have them there.  This weeks shoutout goes to: The Gentleman's Club

Justin S

Not even sure where to start for this shoutout.  Justin and I have been close since college, and we are constantly badgering each other with something.  Justin does whatever he can to assist his friends whenever he can.  He's my goto guy when I have car problems, or need some car repairs.  He's more than that though, he will drive 4 hours to help you move, or just to hangout and make sure everything is ok in your life, even when things aren't falling into place for him.  

When I told Justin what I was about to start on, he told me to jump in with both feet and don't look back.  Don't listen to what the haters say and just keep driving forward.  He's listened to me gripe over and over again this past year and he's always there to listen too.  When Justin started his journey to get back into shape he wasted no time in coming to me and asking me things and picking my brain for the knowledge I have learned so far.  I hope you pick your journey back up Justin and keep grinding, shit will get better and easier I promise.  I can give you the same advice you gave me, jump in with both feet, don't look back and stick your middle finger up to the haters.  

Wade BWade is another important brother from another mother in this journey.  Wade is my pledge brother from my fraternity and though we don't talk every week when we do it's always full of insight and praise for one another.  I've complained and you've listened, when I've wanted to quit you've offered some tough love that has kept me going.  I look forward to every chance we get to chat, and or see each other even though we live across the country from one another.  When you and the next member of the gentleman's club came to visit I was ashamed of who I had become and when you guys left I started making my life better.  Friends like you are a once in a lifetime find and you went as far as take time off just to come visit me when I was back home.  I look forward to our next conversation and hope I can inspire you just half as much as you've inspired me.
HiggzMy dorm room Kool-Aid drinking, music sharing, back road driving signing at the top of our lungs brother.  Much like Wade and Justin you were there from the jump.  When you were here you were all about getting your steps in even on vacation.  That started to fester with me that it didn't matter what I was doing I could always squeeze in at least some steps.  You are one of the busiest people I know and still made time to go to the gym, walk around and do something.  We should chat more often but when we do it goes for hours and feels like we never stopped chatting from the previous time.  My goto guy for a quick playlist for the gym, or a playlist to get me out of my feels.  Music influences me as much as my friends and thats just one of the million reasons i'm grateful to have you guys in my life.  You've had a great 12 months and its going to just keep getting better, I'm proud to call you brother.

***I normally like to include pictures with my shoutout of the week, but these guys all live far i'll pots a pic with them the next time we get to hang out****

Face Change in a year

One year of gym gains

5 mile record on the stationary Bike

T-Bar rows Personal Best

CarbKilla bar

Super Set Saturday - Week 3 (#OUDNA)

Welcome back again.

Another week in the books, another milestone has been shattered.  First thank you all for continuing to stop by and read what I've got to say weekly, it means a lot, don't be afraid to leave a comment or drop a follow to help me grow this movement.
So this weeks milestone I gained 7 lbs when in Philly but I've officially lost it and have actually jump started my weight loss again.  I had stalled out for a bit and was still losing inches but the number of pounds was not dropping.  This could be a multitude of things but I'm sure working out and lifting heavy things 6 days a week was adding more muscle mass.

This week marks 1 year since I've started this journey and it's been a rollercoaster of emotions all week as I look back on Facebook memories and photos of that time.  I can honestly say those were some of the darkest times of my life and I'm glad to be able to share this journey here with you today.  

I'm inching closer to 200lbs loss and I honestly can't wait for that day, I guess if you counted the weight I gained back and then lost again I'd officially have lost 202 lbs so I guess we did it?  

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Quote of the week:

Everybody comes to a point in their life when they want to quit.  It's what you do at that moment that determines who you are!! David Goggins

First off if you do not know David Goggins story or have never seen or heard him on a podcast, radio show whatever do yourself a favor and go find something on youtube.  I wanted to quit at life 09/30/18 I wanted to just end it all and not deal with pain, emotions, struggles any of it.  I won't go into details of what happened that day but a higher power decided it wasn't my time to go.  A friend had recommended listening to David Goggins on the Joe Rogan experience and boy did that have a huge part of changing my life around.  I've never been on to quit at anything and he drove that point home in those 3 hours about life, that day I cleaned out my cupboards, emptied my fridge and decided we were starting over and going to win this fight.  I still battle everyday with past emotions but my mind has gotten clearer and I'm starting to smile more, see life with a renewed energy and passion.  

Workout of the week: Back 

Cardio - 20 minute warm up cardio 

Lat Pulldowns - Shoulder width grip - 3 sets 10-12 reps with a goal of raising the weight each set.

Upper Rows - 3 Sets 10-12 reps

Seated Rows should target mid back using reverse grip  - 3 sets 12 reps 

T Bar Rows - Squated position with head looking up back at a 45 degree angle - 3 sets 8-10 reps

Crunches - 50-75

Shrugs - 3 sets 10-15 reps last set till failure

Crunches - 50

Assisted Pullups - 3 sets 5-8 reps last set till failure

Cardio - 10 minute cool down

Sauna - I usually sit in the sauna 10-15 minutes post workout everyday.

It is important to remember every few weeks to switch up the workouts a bit, would love to hear some input from you all about what I should do next.

Meal Prep of the week:

Got over Keto-Flu pretty quickly end of last week and did some pretty basic meal prep for this week.  Half of the week consisted of grilled chicken salads with Mixed greens, celery, onions, tomato, cucumber, bacon pieces, shredded Cabot cheese.  Second half of the week was Grilled Chicken and Broccoli.  Have to change it up nightly so some nights I used Salsa, others I used a homemade bbq sauce that I made a month ago.  Breakfast most days was just a cup of black coffee, 4 eggs scrambled with some bacon or sausage.  Next week we have a cool down so I'm going to fire up the instant pot and make up some venison chili.

What I'm excited about next week:

Next week officially marks 1 year of putting it all together.  Who wouldn't be excited about sticking to something so life changing for an entire year.  I'm excited enough to share all of this with you guys.  I'm also excited because I purchased tickets to fly home and see my family for Christmas and my Birthday which I haven't done or been able to do for 15 years.  This is going to be super exciting and I'm looking forward to this trip.  

Question of the Week: 

What has kept you going? I lose motivation quickly

What has honestly keep me going was the initial results I saw right from the start.  Motivation goes away after a while but its the desire and will to want to continue that pushes you forward.  I've set goals for myself small goals at first that I could crush and those turned into larger goals.  Another huge factor that has kept me going is you all.  Hearing compliments, seeing pictures, quick messages about how I've inspired you that's all fuel to keep us going.  

Shoutout of the week:

I think this is going to become my favorite section of this whole blog.  If I've learned anything on this journey its been to never let those that helped you along the way go unforgotten, so many people have played a vital role in my everyday life and I'm truly blessed to have them there.  This weeks shoutout goes to:

Lewis B

I don't even know where to begin with the amount of motivation this man has given me.  This all started my first day at the gym, I'm sitting on the bench in the locker room in tears because I felt pain I hadn't felt, muscles that hadn't been worked in years were crying and Lewis comes in smiling ear to ear in an amazing mood.  He glances at me and asks if I'm ok and wanted to know my story.  So we chatted for a bit about each other and I told him I wasn't sure if I was going to make it on this journey.  Lewis gave me one piece of advise that I try to give everyone now when I see them.  HE simply said "Just come back tomorrow".  So that next day tired, sore, wanting to quit I went back because I promised him I would.  He greeted me at the gym with that same smile as he was leaving and said "Just come back again tomorrow".  I did I came back for the 3rd day and he wasn't there but that set off a chain reaction that it wasn't so bad to just keep coming back.
Lewis and I have become great friends over this one saying, he's helped me along the way with workouts, motivation and looking further into life and bettering myself as a whole.  Turns out we live in a super small world and he happens to have gone to school with a coworker of mine and that has spurred some interesting conversations.  Lewis takes his time everyday we see each other at the Gym and comes by to chit chat or just say hello.  When they talk about #OUDNA and being a cut above the rest he demonstrates this daily, there's no wonder he's accomplished what he has and will continue to accomplish what he sets his mind to in life.  Thanks for being a friend and listening when I wanted to just complain. #BOOMER

Lewis and I 

See you all next week!

A few highlights of the week:

My favorite Eagle retweeted me

Last Fireworks at Rangers ballpark

Last night game at the ballpark

1 year my life has changed