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Kyle Harris Training/Nutrition Journal

Kyle

[TD="align: left"] ~ 2 - 8lb. geese
~ 3 tsp. grated onion
~ 4 tbsp. grated carrots
~ 2 bay leaves
~ 1/2 tsp. marjoram
~ 1 tsp. sage, crushed
~ 1 tsp salt
~ 1/2 tsp. pepper
~ 2 cups white wine

[TD="align: left"] Carefully remove the breasts from the bone. Remove the skin....side note... the skin is fatty/greasy, this is why I remove it.

In a large dish, combine the remaining ingredients. Marinate the breasts in the mixture for at least 8 hours. Turning occasionally. Remove the breasts and pat dry.

Place on broiling rack and broil each side for 11 minutes.

Serve and Enjoy!
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THANKS TANK!
 
Been slacking on updating, however I have not been slacking in the gym. Finally last week I started to really get after it. Strenght was getting back to where it was pre-flu and I was feeling good. Diet was eating every 3 hours but with cheats and not weighing everything. Yesterday started a new rotation in my split (I'm training everyday I can with coaching and schooling there are days I won't be able to train so I have no set day/split - just a "rotation" - Legs, Chest, Back, Shoulders, Arms, Repeat). I've done Thursday thru today and may take a day off tomorrow, depends on everyone's schedules. But the new rotation started yesterday and I got after it!

LEGS (monday)
Squats (after warmups) - 275/8, 295/8, 315/6, 315/5 (not great weight, but a$$ to heels and the first time over 300 in a while)
Smith Squat (mimicking hack squat - 1 min rests) - 135/10, 155/10, 175/10, 195/10, 215/8, 235/8
1 Leg Leg Press - 200/10, 225/10, 250/10, 275/8, 275/7
Leg Press (Feet Wide) - 400/12, 500/12, 500/10
Lying Leg Curl - 60/10, 80/10, 100/10, 100/9, 100/8, 100/7
SS: Leg Ext - 70 X 15 w/ Seated Leg Curl - 115/12 4 sets

TUesday (5:30 AM Chest) - After 20 minutes of shoulder warm up b/c shoudler was being a pain
DB Bench - 80/10, 90/10, 100/8, 100/8, 100/8, 90/10, 80/10
Inc BB - 135/15, 155/10 X 5
Seated Cable Fly - 40 X 10 X 5
 
After an off day Wednesday was back in the gym last night for back and some cardio.

BACK
WG Pull Downs - 60/15, 80/10, 100/8
WG Pull-ups - 6 sets of 8
CG Pull-ups - 4 sets of 8
T Bar Row - 135/8, 170/8, 195/8 X 4
UG Pull Down - 150/10, 160/8, 160/7, 150/10
Overhand Cable Row - 120/10 X 3
25 Minutes cardio intervals

There is a 5 K I want to run in on April 28. It's a benefit for a scholarship foundation that is for my wife's cousin who passed away from brain cancer about a year ago at 22 years old. I was very close to him. I'm trying to make sure I get some running in 2-3 days per week for now and will slowly increase. Yesterday I put the treadmill at 4.5% incline and walked at 3.6 MPH and cycled that with running at 5.5-6 MPH. Wanted to go 6 the whole time, but at 6 my knee hurt, at 5.5 it didn't. Slow, I know, but it's been a while since I actually RAN for an extended period of time. I would run for about 4 minutes then walk for 2.
 
‎"Don’t just lift the weights…ATTACK THEM! Tear them apart! Treat every rep as if it were the last you would ever perform. Lift like your life is on the line. Look at the weights and then listen as they mock you… “C’mon wimp! You can’t lift us! Go home and curl up on the couch with your dolls, some potato chips and watch Oprah!” Then, go ahead and retaliate with the kind of ferocity that you are saving for your worst enemy! Do whatever it takes to psyche yourself up. Yell…growl…slap yourself…think of people you hate (or taxes). Just get PISSED OFF! Then, channel all of that intense anger and emotion into every rep of every set. You cannot simply whisper at your muscles, you must scream at them! Don’t just workout…GO TO WAR!" --COACH ERIC BROSER


Just dropping by Kyle.....Hope all is well!!
 
Great quote by Coach Broser Tank. Thank you!

Last few workouts:

LEGS
Squats - 245/8, 265/8, 295/8, 315/8, 335/6, 335/5
Leg Press - 400/10, 500/10, 550/8, 550/8, 500/8 (might have been 600 and 650, can't remember)
Lunges - 50/10, 55/10, 55/8
Ly Leg Curl - 70/10, 90/10, 100/10, 100/8, 100/8
SS: Leg Ext - 80/12 X 3 (might have been 15 reps)
Seated Leg Curl - 125/12 X 3

CHEST
DB Bench - 80/10, 90/8, 100/8, 105/8, 105/6, 105/6, 80/12
Inc BB Bench - 135/10, 175/10, 185/8, 185/7, 175/8, 135/15
Inc DB Fly - 30/10, 35/10, 35/8, 35/8 + 10 Neutral Grip Presses + 20 push-ups
Inc Cable Fly - 40 X 10 X 5

BACK
Pull-ups - 6 sets of 8
CG T Bar Row - 135/10, 160/10, 175/8, 185/8 X 3
UG Pull Down - 150/10, 160/8, 160/7, 150/8
Machine Row - 150/8 X 4
SS: Machine Pullover/St Arm Pull Down - 50 (both machines)/12&10, 10&8, 10&8
BB Shrug - 135/10, 185/10, 225/10, 245/10, 265/10, 285/8 X 3

Exhausted today. Have trained 6 straight days. Taking today off. I have also been doing some cardio. I have been doing some intervals and trying to increase the time I run. Did not run yesterday, but with being off the weights today I will run. Up to 180 and holding. Not as lean as I'd like to be, but still definitely not fat.
 
Weekend training went great.
Friday did biceps and triceps. Nothing spectacular. Started w some wg pull ups then did some cg pull ups db curls bb curls and cable curls. I did weighted dips, cg bench & cable ext for triceps. I did bi exercise then a tri exercise. I finished w a nice run.

Saturday - Legs
Bike 7 min
Squats - 315/6 335/5, 5, 4
Leg press 400/10, 500/8, 600/8, 650/8, 600/8
Hack squat - 200/10, 250/8x2
1leg leg curl - 50/10, 55/10, 60/8x2
Sldl- 135/10, 185/10, 225/8x2
Leg ext - 70/10x4 30sec rest
Seat leg curl - 100/10x4 30 sec rest

Felt weak on squats. Hips amd knees hurt. May have overdone the running thurs and fri

Sunday chest
Db bench - 100/6 105/6 110/5 110/4 105/6 110/4 105/6
Inc bb bench 135/10 185/8 205/6 225/6 235/5 225/6
Db fly 50/7 x4
Pec dec 150/12 170/8 180/8
 
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