MP45 Day 21 I think…Rest Day

Today was an amazing rest day from the gym. Much needed before we have a couple 2/days this week coming up. Time to really hit it hard and shed some more fat and build some crazy muscle. It was nice to focus on diet and relaxing today and prepping for this week coming up.

Few pics of what I put in my body today and I am excited to share workouts and diet from next week! I would love to hear what you are thankful for this week. I am thankful for COFFEE!!!! That stuff gets me Jacked! Thanks for stopping in and make it an amazing day. Cheers-Jer


MP45 Day 19 Death by Cardio

So today I got to have some real fun when it comes to cardio…. It had a lot to do with incline Dreadmill sprinting… jump rope… 36in box jumps( of which I slipped on 1 rep, RIP shin) plyo jumps over bench… the nine…. I pretty much crawled out the of the gym today…of course with a smile on my face! I am soooo looking forward to day 20 being a rest day. I NEED IT! My legs are pretty much exhausted. Next week is a new routine and pretty similar diet.  Thanks for stopping in and have a great day!!!

MP45 Day 18, Dem Legs

So for legs and abs I got to run solo on the workout this time around and it was intense! LEGS! Tons of reps for the legs left me feeling pretty unstable by the end of the workout and very tired. I know I will be feeling the lasting muscle soreness after this one. We incorporated some box jumps and about 100 body weight squats for the workout warm up… I think just the 100 body squats got me pretty fatigued….that was just the beginning. After a large amount of strip weight sets and super/giant sets, I finished up with a nice ab killer. Very happy with a hard day of work and looking forward to cardio for day 19. Cheers!

Day 17 MP45 Pushhhh

So today we got a good taste of pushing exercises. Chest, shoulders, and triceps. Over all great workout and really forced some blood into the muscles. We aren’t really pushing hard for big weights, just focused on getting the needed number of reps and getting some good concentration.  Shoulders

I had a great chat with one of the personal trainers at the gym this morning that asked me about my goals and the workout and we chatted about fruit being in the diet. His outlook was that apples are a great source of fiber which is important in our diet. I will do my best to keep to the meal plan and rock and roll. Body fat is about 15% right now and the goal is to be at or under 10% by end of the year! Have a great day!

MP45 Day 16 Stairs…..

Tuesday morning cardio…Stairs….most fun of my life Over all, a short cardio session but very high intensity. I think we had about 36 sprints up the stairs with a few short breaks between sets. I was really feeling it in my chest breathing wise. We got through it and did a nice cool down on the dreadmill… Had some great food today which I am always all about sharing and tomorrow we are hitting shoulders, chest and tri’s. Back is getting really good and sore from day 15’s workout. Getting closer to that half way mark and I feel like things are just picking up! Thanks for stopping by. Jer

MP45 day 15 recap

We are into the 3rd week of MP45 and I am stoked! Rise of the free weights! We focused on back and abs today. Got some awesome dead lifts in today with a few variations of of the lift and got a good back burn going. Over all the diet was on point today and I am looking forward to some cardio tomorrow morning.

I really find that my focus is very much on point when I have a great diet plan and exercise routine in place to where I don’t have to put extra time and energy into thinking about what I am going to eat next, when I’m going to eat, and what I am going to work out today. Does anyone else feel some comfort in some parts of life to let someone write it out for you and then you just get it done? I definitely don’t feel like that in every area of my life but sometimes I am okay with just following steps to get where I am going and seeing progress along the way is a great byproduct of taking action. In an early blog I spoke about “Halo effect” and when you align 1 part of your life with something you are stretching for and pushing hard into other parts of your life, business, family, spiritual can be effected by this “halo” of accelerate growth. Its pretty cool to watch. I am also reading through the Miracle Morning which I am very excited about. Your morning is a very powerful time if you are intentional about it. Make it a great day! Thanks for stopping in- Jer

Mp45 Day 13…Run, Run, Run

Day 13 was a lonely success as my training partner had to opt out of the cardio this AM due to some ankle issues.  Overall the running was tough. I went to an indoor tract to get the accurate distances 100m 200m and what not. I felt slow and I think it took me about 30 minutes to run about 3 miles or so, broken up in the shorter runs/sprints. It was nice to get it done first thing in the morning. Week 2 is completed for this workout set. Day 14 is a rest day, my legs are going to need it. Focus on my diet and prep for week 3! RISE OF THE WEIGHTS!! Headed for a 3 day a week workout implementing a lot of free weight exercises! I’m stoke. Thanks for stopping in!! 

Mp45 Day12 Success

Day 12 was great! Second day of lower body destruction 🙂 Almost got my training partner to “hurl town”…but he made it through….great work Jrod! The lower body workout for mp45 this week has been brutal in so many ways. Weather its holding the weight at the top of the rep for 5 seconds or massive amounts of body weight reps then going and sprinting on a treadmill or bike.

Overall I am feeling great body wise and the diet is pretty on point. I didn’t take any photo’s of my food today so you get a pretty picture of the fresh snow we got 🙂 Tomorrow is a track day.. have to go to the dome( indoor track) and get some fun times in. I hope you are having an amazing day today and are striving to better yourself spiritually, mentally, and physically. Cheers! Jer


Day 11 MP45 complete

Had another amazing day on the diet and the workout. I am feeling much stronger and the workout are getting more and more challenging. Today the cardio added some incline sprints that kicked my butt good and the workout was a great challenge. Of course I have added some great photo’s of some of what I ate today as I stayed on track with my diet. Its late tonight so I am keeping it short and to the point. Tomorrow we have lower body and sat I think is a full cardio day. Keep up the hard work if you are currently working out and  Drink lots of water!!!! Let is snow! -Jer


MP45day 10, Scallops

Rest days are nice. Just going to leave it at that. Our lower body workout yesterday has my legs and abs sore as can be…lots of stretching and foam roller today. Other then the moaning and groaning that came from me today…the slow up and down the stairs… no sudden movements…and “spot that landing”… overall the day was great!

I had a wonderful treat for dinner tonight(thanks Mom!), Steamed broccoli, scallops wrapped in bacon over a bed of brown rice…. I think I ate 6 of the scallops.. For $25/lb they better be amazing! Fresh Alaskan Scallops are hard to beat.

Tomorrow is back to upper body and I’m looking forward to increasing weights and getting some good muscle break down. Thanks for stopping in and have an amazing day! – Cheers, Jer