Sep 172017
CCC Obstacle Course Race 2017

I still battled with my lower back this week but was able to compete in the Calgary Corporate Challenge’s OCR with my fellow teammates yesterday. If my back had been 100% I am sure I would we would have done better. We had no idea what or how many obstacles we would face until the competition, which ended up being 16. When we had practiced we had plenty of time to rest in between but running 16 as fast as you can like that hits your aerobic capacity very hard. If I ever do this again I will be sure to work more on increasing my cardio. Each team had a maximum time to complete the course in 12 minutes. We completed the course in [Read More]

Sep 102017
Operation "Get Jacked" has Officially Started!

So I started working with Alberto Nuñez from 3D Muscle Journey this week in preparation of stepping on stage again. After talking with Alberto we decided the best course of action at this point is to start a lean gaining phase. My only goal this time around is to bring a much improved physique from the one I brought to the stage in 2014, pictured left. Hopefully we can do this for 2019 but I told Alberto if we need to make it 2020 I am totally fine with that. As part of this lean gaining phase Alberto has me on a upper/lower split 4 days a week and the volume is much higher then I am use too. I got off to a rough [Read More]

Sep 092017
Back Working with Alberto Nuñez

So I am thrilled to report that I am officially back to being a 3DMJ coached Physique Athlete working with Alberto Nuñez! 3DMJ’s reputation in the Natural Bodybuilding world speaks for itself and it is truly an honor to be back working with them and especially Alberto. For those that don’t know Alberto was my prep coach for my 2014 competition season and he did a phenomenal job. The goal after competing was to continue working with Alberto in the off season with the goal of having him be my prep coach when the time was right. Unfortunately in late 2014 I had to stop training and working with Alberto due to a very stressful time in my life, I ended up quitting my job [Read More]

Sep 032017
Obstacle Course Racing or "OCR" for short

So my favorite show on TV is American Ninja Warrior on NBC and its something I always wanted to try if I got the opportunity. I have run a few 5K OCR’s before but there is lots or running in between obstacles, in American Ninja Warrior its a series of obstacles one right after the other and you need to complete the course as quickly as possible. So this year my company is competing in the Calgary Corporate Challenge in the White Division and when I saw there was an Obstacle Course Race I had to sign up. The race is on Saturday September 16th at COR.FIT Industrial location. We got a chance to go down and learn how to do the obstacles and practice [Read More]

Aug 272017
Scale Weight vs Fat Loss

One of the main tools that I use to determine if I am in a caloric deficit is to weigh myself first thing every morning after going to the bathroom.. I track this in a spreadsheet and I plot the weekly average over time. In the image is my average weekly weight from week 27 to this current week 35. As you can see my weight loss had leveled off at 199 lbs for week 27 to 29 at which time I decided to take a diet break on vacation for a week, hence the jump to 200.3 lbs. Once I got back I decided to continue to lose weight and try and get closer to my goal of 190 lbs. Things were back on [Read More]

Aug 202017
Block 1 - Week 3 Completed

I completed week three of this new training program and I have to say I am really enjoying it and my training has been super consistent even with doing other activities like the Rugged Maniac 5k OCR race and the Dragon Boat Race last weekend. Ten days ago I started taking 5 mg of Creatine Monohydrate every day. When I started training again in January I just wanted to get back in the swing of things and was not taking any supplements. Then when I decided I need to lose weight in March I felt taking creatine would throw off my weight tracking as you typically gain weight when you start taking creatine. In starting this new training program my goal was to get much [Read More]

Aug 132017
Block 1 - Week 2 Training Update

Just finished up two days of Dragon Boat Racing on top of this weeks training. We ended up coming in 3rd place on the D division final so very happy with that. My daughter Grace was just coming to watch today but we were short one female paddler so in order not to be disqualified she agreed to help us out and fill the spot. Very proud of her for doing this as it was pretty hard to come in with zero training to help us out so we were not disqualified and help us win 3rd place. Both Grace and I trained together last year for the Dragon Boat race but this year we had no plans on participating but due to being short [Read More]

Aug 062017
The Complete Strength Training Guide

I started a new training program this week that is offered for free by Greg Nuckols on his new site Stronger By Science. The nice thing about this program is that it can be used by beginner, intermediate and advanced lifters. You can read all about it and download the program yourself here. I like this program because it’s designed to add muscle and strength at the same time so it can be used by bodybuilders and/or powerlifters. Even though I have been lifting for a few years now, knowing how to create an intelligent training program with built in progression over time has been something that I have really not had a good grasp on. I understand the ideas and concepts in general but [Read More]

Jul 292017
Rugged Maniac 5k Obstacle Race

Today my daughter Grace and I competed in the Calgary Rugged Maniac Race. This was my daughters first obstacle race and my second time. Doing this with my daughter was so much fun and I am so proud of her. I smashed my shin pretty bad and got a nasty pressure cut from the impact but I was able to still complete the event. Below are some pictures from the event.