Evansville Fitness Blog » Good to Great http://www.evansvillefitnessbootcamp.com/blog Evansville Fitness Bootcamp Fri, 25 Sep 2009 13:58:56 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Follow Me From Good to Great http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-4/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-4/#comments Fri, 27 Mar 2009 02:51:13 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-4/ Thursday March 26
I got to sleep in today!!! Didn’t wake up until almost 7. That doesn’t happen very often. I definitely enjoyed it.
7:30am 6 eggs, cheddar cheese, pear
10am 1/2 cup oatmeal, 8oz oatmeal, 1 scoop metabolic drive, orange
12:45 workout
Did a 60 minute boxing workout today w/ Jimmy Campbell. AWESOME!! A fantastic way to get some great cardio. The boxing workouts and the bootcamp classes are a great complement to my weight workouts and are going to be a major part of my Good to Great journey.
2:30pm Pure Pro Shake, banana
5pm orange
7pm White Chili (chicken, white beans, onions, cheese)
Hope you are having a great week!

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-4/feed/ 0 Follow Me From Good to Great http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-3/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-3/#comments Thu, 26 Mar 2009 13:14:20 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-3/ Tuesday March 24
5am Pure Pro Shake
8am 5 eggs, cheddar cheese, 1 pear
12pm Cinch meal replacement shake, 1 scoop Metabolic Drive
4pm Pure Pro Shake, banana
5pm Workout
Jump Rope and boxing drills w/ punching bag. 20 minutes. Moderate pace. Just enough to break a sweat and feel like I did something today.
6:45pm raw carrots, broccoli, and celery
They have a veggie tray at Chuck E. Cheese! Who would have guessed?
7:30pm home-made chicken enchiladas (now you know why I stuck with the veggies at Chuck E. Cheese)

Wednesday March 25
6am Bootcamp Workout
Great workout today. Lots of backwards jogging. Really hit the hamstrings.
7am post-workout shake 3/4 cup Physique, 1 scoop Metabolic Drive
10:15am Pure Pro shake, banana
12pm Workout Back and Biceps
I had intended on doing legs today, but my hamstrings are really tight from bootcamp class.
Circuit
Pullups x6 Inverted Row x8 Barbell Curl 55×10
No rest between exercises. 10 times through the circuit. Total 60 Pullups 80 Inverted Rows 100 Barbell Curls.
1pm post-workout shake 3/4 cup Physique, 1 scoop Metabolic Drive
5:30pm 9oz filet, asparagus, house salad
9pm grilled chicken breast, mixed veggies, a little bit of rice
Really good day today. 2 good workouts, good nutrition, and got a lot done.

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-3/feed/ 0 Follow Me From Good to Great http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-2/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-2/#comments Tue, 24 Mar 2009 01:31:47 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-2/ Monday March 23
Today was a day of atonement. Normally I do have a “cheat” meal over the weekend, but this Saturday got a little carried away. I went to my niece’s 2nd birthday party Saturday afternoon, and then went to a friend’s home who was grilling out. So, my day started off with a healthy breakfast and meal #2, and then between 12:30pm and 7pm I had 3 cheeseburgers, 2 brats, birthday cake and ice cream…………Tasted great, but didn’t feel so great by the end of the night. The good news is, I was right back on track on Sunday and had definitely taken care of my cravings for the week.
6am Bootcamp Class
Had a good workout teaching the class. Definitely got my day off to a good start.
7am Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
10:30am Cinch Shake, 1 scoop Metabolic Drive
12pm Workout
2 Board Bench Press 135×10 185×6 275×3 300×3 305×2 275×6
1 Arm DB Push Press 65×5 each arm 3 sets
Medicine Ball Pushups x10 each side x20 each side
DB Pushup/Renegade Row 25×6 each side
Dips x5 x10 x15 x20
1:20pm Post-workout shake 3/4 cup Shaklee Cinch 1 scoop Metabolic Drive
4:30pm 1 serving Nitrotech protein powder
7pm BBQ Pork Steak, corn, green beans, roasted potatoes
9pm 1 Pear
I was on kind of a liquid diet today. Not something I would recommend doing every day, but the shakes were quick and convenient and got me back on track after the weekend.
Quote for the day: You don’t have to be great to get started, but you do have to get started to be great.
What is keeping you from getting started? How can I help?

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-2/feed/ 1 Follow Me From Good to Great Day 22 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-22/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-22/#comments Wed, 18 Mar 2009 23:08:49 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-day-22/ Tuesday March 17
Happy St. Patrick’s Day
6am 1 Cinch Bar
8:30am 1 cup Oatmeal 2 scoops Biotest Low-Carb Metabolic Drive
11am Cinch Bar
12:30 Workout
Deadlift 135×5 135×5 225×5 315×3 435×3 315×9
Leg Extension 215×8 225×8 235×8
Seated Hamstring Curl 165×8 170×8
Cut the workout short. Hips and low back were tightening up a little more than usual from the deadlift. Trying to be smart in my “old age” and not be a hero.
2:45pm 1/2 cup oatmeal 8oz skim milk 2 scoops Biotest Low-Carb Metabolic Drive
7pm Grilled Chicken Caesar Salad and peanuts at Texas Road House (Yay me! No cheese fries and no rolls!!)
10pm 1 Orange
Quote for the day: “You either have results or you have excuses.”
If you aren’t getting where you want to be with your fitness program, what is your excuse?

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-22/feed/ 1 Follow Me From Good to Great Day 21 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-21/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-21/#comments Tue, 17 Mar 2009 11:51:42 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-day-21/ Monday March 16
I am back on track. 3 weeks into my Good to Great challenge my strength levels are really good and I am starting to see some changes in the mirror.
6am Cinch Snack Bar
7:30am Cinch Meal-Replacement Shake, 1 scoop Biotest Low-Carb Metabolic Drive
9:30am 1 cup Oatmeal, 1 tsp Peanut Butter 2 scoops Biotest Low-Carb Metabolic Drive
12pm Workout Chest, Shoulders, Triceps
Bench Press 135×10 185×6 265×3 270×3 275×3
After each of the following sets I did 10 pushups immediately for a total of 100 pushups for the workouts.
Cybex Incline Press 165×6 165×5
Cybex Chest Press 275×6 275×6
Cybes Military Press 150×6 170×6
DB Side Raise 35×6 35×6
Dips x10 x10
2:15pm Sushi
6:45pm Pork Roast, Egg Noodles, Green Beans
9:30pm 1 glass red wine
I’m looking forward to Tuesday’s deadlift/leg workout. Stay tuned. Hope your week is off to a great start!

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-21/feed/ 0 Follow Me From Good to Great Days 16-20 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-days-16-20/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-days-16-20/#comments Tue, 17 Mar 2009 02:24:24 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-days-16-20/ Wednesday March 11 – Sunday March 15
Ok. I’m back. Did you miss me? Hope you had a great weekend. Time for me to get back on track with my blog here. My nutrition was steady for the rest of the week with the exception of Saturday night. Cheat night. Yes, I have one too. Unfortunately, this cheat night, I didn’t just fall off the wagon, I drove the wagon straight off the cliff, horses and all. It started with a Totino’s frozen pizza for dinner at about 6pm and ended with Taco Bell (a lot of it) about 10pm. The good thing, My nutrition was REALLY good the first part of the day and I was right back on track Sunday. I was able to get rid of some cravings and get ready for the week ahead.
I had some good workouts as well.
Wednesday Legs
Squat 45×10 45×10 135×6 225×5 325×8 275×10
Barbell RDL 225×8 315×8
Leg Extension 215×8 3 sets
Supersetted with
Body-weight Squat to Med Ball 20 reps each set
Friday Back and Biceps
Pullups 5-10-15-20-25
Each set supersetted with
DB Curls 30×5-10-15-20-25

Cybex Seated Row 165×20 Cybex Bicep Curl 70×20
The combination of the Pullups and Curls wore me out. My biceps were still sore Monday morning.
Back on track. I promise to stay up to date this week.
P.S. I think I am going to be teaching some early morning bootcamp classes again soon (6am). Let me know if you are up for the challenge!

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-days-16-20/feed/ 0 Follow Me From Good to Great Day 15 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-14-2/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-14-2/#comments Thu, 12 Mar 2009 00:52:22 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-day-14-2/ Tuesday March 10
5am 1 Pure Pro Shake
7:30am 1 Golden Delicious Apple 1 oz Almonds
1pm 5 oz Chicken 1 Banana 1 oz cashews
4pm 1 Granny Smith Apple 1 oz almonds
7pm Home-made Lasagna, salad, 1 roll (gonna have to train hard tomorrow)
I had intended on doing some cardio today, but didn’t follow my own advice I always give others. I didn’t schedule a time for it, and just like everyone else, other things came up and the cardio didn’t happen.
Lesson for the day: Schedule your workouts and stick to your schedule.

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-14-2/feed/ 0 Follow Me From Good to Great Day 14 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-14/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-14/#comments Tue, 10 Mar 2009 10:47:18 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-day-14/ Monday March 9
Two weeks in. I am starting to feel a little more consistent with my nutrition. My workouts are feeling good as well.
5am 1 Pure Pro Shake
7:30am 1 oz almonds, 1 Golden Delicious Apple
10:30am 5 oz chicken, 1 oz cashews, 1 banana
12pm Workout
Bench Press 135×10 185×6 255×5 255×5 225×10
Incline DB Press 100×9 Flat DB Press 100×7
Incline DB Press 85×7 Flat DB Press 85×7
Dips x10 superset with Pushups x10 3 sets of each.
1:15pm Post-workout Shake 3/4 cup Shaklee Physique, 1 scoop Biotest Low-carb Metabolic Drive
3:30pm 1 oz almonds, 1 granny smith apple
6pm 1 Pure Pro Shake
7:30pm Mahi Mahi, rice, corn
10pm 1/2 cup oatmeal, 1 scoop Biotest, Low-carb Metabolic Drive

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-14/feed/ 0 Follow Me From Good to Great Days 12 and 13 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-days-12-and-13/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-days-12-and-13/#comments Mon, 09 Mar 2009 20:30:18 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-days-12-and-13/ Saturday March 7
8am 1/2 cup Oatmeal, 1 Banana, 1 Scoop Biotest Low-Carb Metabolic Drive
10:30pm 1 Orange
12:30pm 2 eggs, 1 Fat Free Yoplait yogurt, grapes
2:30pm Quick Workout
Hindu Squats 100 Pushups 100 Crunches 200
Needed to get the blood flowing. Didn’t take much time, but I felt great after I finished. Once again, proving that you don’t have to avoid exercise unless you have at least an hour. 10 minutes of something active does wonders for you.
3:30pm Orchard Harvest Salad w/ chicken from Panera, 1 “chunk-o-bread”
6:30pm 1 Pure Pro Shake
10:30pm Grilled Chicken Caesar salad

Sunday March 8
8am 1/2 cup oatmeal, 1 Banana, 1 scoop Biotest Low-carb Metabolic Drive
12:45pm Chicken Taco Soup
2:45pm 2.5 oz almonds
4:30pm 1 orange
7pm Chocolate Chip Pancakes (my night to cook), Yoplait fat-free yogurt
9pm grapes
Hope you had a great weekend!

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-days-12-and-13/feed/ 0 Follow Me From Good to Great Day 11 http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-11/ http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-11/#comments Sat, 07 Mar 2009 14:08:30 +0000 Tony Maslan http://evansvillefitnessbootcampblog.com/2009/03/follow-me-from-good-to-great-day-11/ Friday March 6, 2009
Happy Friday!
6am 1 Banana 1 Pure Pro Shake
815am 5 eggs, mixed vegetables, 1 orange
11am 1 oz Cashews 1 Pure Pro Shake
2pm 1 oz almonds 1 Pure Pro Shake
6:30pm Left-over night! Chicken tetrazzini and chicken enchiladas (interesting combo, I know)
No workout today, planning a backyard bodyweight workout for tomorrow!
Have a great weekend!

]]> http://www.evansvillefitnessbootcamp.com/blog/follow-me-from-good-to-great-day-11/feed/ 0