Gear ($9.99-$11.49 w/Free Shipping)

Through December 26, is running a free shipping special on their 11oz Classic White Mugs (typically $12.95), 11oz Ringer Mugs (typically $14.95), 11oz Two Tone Mugs (typically $14.95), 11oz Morphing Mugs (typically $18.95), and basic one-sided t-shirts ranging in size from youth XS to adult XL (typically $14.95) for $9.99 through December 26, 2006. Basic t-shirts with the logo on the back are $11.49, also with free shipping. Get an additional 6% cashback bonus if you are a member of or 10% cashback if you belong to

Pink Dumbbells Gear at

To get the $9.99 or $11.49 prices on the shirts, click on the Customize button on the display page for the design you want, then on the right, click the “Mens” tab and then choose the Basic T-Shirt thumbnail picture (first style on the left). You can have the design printed on any color of basic T.

Basic slogan T

Unfortunately, none of the Women’s style t-shirts are included in the sale.

The Morphing Mug is pretty neat, though. It changes from solid black when cold to white with the PDB logo revealed when a hot liquid like green tea is poured into it. :silly:

Morphing mug

TT Stage 1 W2D4: Day 3 of 5k Training

I just got back from the gym. I am really *not* digging the ~3 miles for 5 days/week 5k training schedule at all. I’m also working legs 4 days per week between TT and my two personal training sessions and doing 2 days of hard bike sprint intervals as part of TT, so you could say that my legs are hating me right now. I absolutely loathe the LISS run days. I don’t like to run 1 mile at a steady pace, let alone three. I’m going to experiment with doing HIIT for a full 5k next week and see if the time is comparable to my LISS stats.


The only bonus is that I am still eating a decent 2200-2400 calories per day, so at least I am not bonking out in the middle of my workouts. Thank goodness tomorrow is just TT with bike sprints. I don’t run again until my 2 mile HIIT on Saturday. :claplow:

I’m on track with food today, though I’ve only had a workout shake so far, but my oats and omelette breakfast are on the table, and I plan to be good today through dinner. It’s my father’s 64th birthday, so that meal might end up being a Chinese buffet trip. And yes, that would be a 10% meal according to Precision Nutrition rules, or a splurge/cheat meal according to all other nutrition plans.

I see a lot of fat loss challenges starting up around the web on January 1st, but I’m kind of glad that I’ll just be focusing on developing a new healthy habit (in my case, this will be integrating flexibility training into my workouts at least twice a week) during that month as part of the Healthy New Habit challenge while working on my 5k training and continuing to keep my calories at true maintenance. There is too much pressure and temporary enthusiasm going on during that month; the flame of motivation always ends up getting snuffed out as quickly as it was lit in the first place. I’ll be in much better shape physically and mentally to take on a cut after the 20th of January.

Leg Circuit with Trainer:
BB Squat (3 x 10-8-6 @ 115 lbs)
DB Jump Lunges/Mary Catherines (3 x 10 @ 10 lbs)
Plie Squats (3 x 10)
Plie Squats Pulse (3 x 10)
DB Burpees (3 x 15-12-10 @ 10 lbs)

3 Mile LISS Run – Treadmill (Avg. 6.3 mph for 29 minutes)

TT Stage 1 W2D3: Turbulence Training Freebies

I just received word via Craig Ballantyne’s Turbulence Training mailing list that two of his TT-related manuals are available for free download through December 25:

:dbell: TT Bodyweight 4-Week Workout Manual
:eat: Turbulence Training Fat Loss Nutrition Guidelines: By Dr. Chris Mohr

I’ve actually used the bodyweight TT workout while traveling on vacation, and I can wholeheartedly recommend it as a worthwhile (free!) download. My glutes were sore for FOUR DAYS after doing the one-legged squats in the workout. It’s a great plan to keep around if you are interested in functional fitness (i.e. the ability to do unassisted pull-ups, full push-ups, pistols, etc.), want to build up your baseline strength before getting into a full weightlifting program or need a structured bodyweight workout routine to tide you over when it just isn’t possible to get to a fully-equipped gym. Hey, I’ve said stuff like, “Oh, I’ll just do some unassisted bodyweight stuff like push-ups while I’m on vacation,” too, but when it came time to actually DO said push-ups, I just didn’t–because I didn’t have an actual training plan.

There’s something about seeing a program fully printed out or written down that makes it that much more concrete (and likely to be followed).


TT Warm Up Circuit x 2

TTFW Phase 1, Week 2, Workout A
1a) BB Squat (3×8 @ 130, 130, 135 lb)
1b) Eccentric Chin Ups (3×5 @ bodyweight; 5 seconds down)
2a) DB Split Squat (3×8 @ 40 lb)
2b) DB Incline Bench Press (3×8 @ 35 lb)

Core A
1a) Ab Curl Up (2×10 w/5 second hold at top of curl)
1b) Side Plank (2×4 on each side; hold 10 sec)
2a) Bird Dog (2×6 on each side; hold 5 sec)
2b) Plank (2×30 sec)

3.3 Mile HIIT Run using Cardio Coach 6 – 35 minutes (Speed range 3.8-9.0 mph, incline 0-5%)

TT Stage 1 W2D1: 5k Runs are Like Crack

I am such a moron sometimes.

After declaring my intention to never EVER run another 5k race again after the September Rock ‘n’ Run a few months ago, I got suckered into registering for the Seasons 52 Park Avenue 5k on January 20 by my friend Ed. The race is right between our birthdays (I’m on the 18th, and Ed is the 21st), and we sort of started a tradition this past January of running it with party hats on to celebrate the fact that we were over 30 but still fit. :jester: One year we will run with clip-on microphones and a portable karaoke machine boombox sitting in a baby stroller so we can serenade the masses with our gasped out renditions of such 80’s classics as Kajagoogoo’s “Too Shy” and Def Leppard’s “Photograph.” We are sticking with party hats shaped like birthday candles this year.

Even worse–and I am almost ashamed to admit this–I conned at least three of my co-workers and my fiance into running with us. Misery truly loves company. :biggrin:

In preparation for the awful January 5k, I took a look at my workout schedule on my Treo this weekend and re-organized it to mesh my TT workouts (M, W, F with HIIT ~60 minutes total) and personal training sessions (T/Th ~ 30 minutes) with a 5 days/week 5k training schedule (~30 minutes/session) and one YF flexibility workout (~30 minutes). I won’t have a full day of rest from workouts, but Saturdays will be very light with just a 2 mile HIIT run to do in the morning.

I plan to keep my intake at a maintenance level of 2400-2500 per day, so with the increase in cardio volume I may even lean out slightly in the next few weeks before I go into my full cutting mode. I do need to clean up my diet a bit, however. I’ve been following my meal plans through meal 4, but meal 5 usually turns into something that includes coconut macaroons or mint chocolate chip ice cream, and I have noticed that my body just doesn’t function as well the next morning when I exercise on these sub-prime carbs as it does on the clean stuff.

My workout schedule through 1/20/07:

Monday: TT + HIIT bike sprints (60 minutes)
Tuesday: Personal training + 3 mile LISS treadmill (60 minutes)
Wednesday: TT + 3 mile run (TT-style HIIT for 19 minutes, then LISS for remainder of distance) (70 minutes)
Thursday: Personal training + 3 mile LISS treadmill (60 minutes)
Friday: TT + HIIT bike sprints (60 minutes)
Saturday: 2 mile BFL-style HIIT run (20 minutes)
Sunday: 3 mile LISS outdoor run + YF Flexibility or Yoga Conditioning for Athletes (60 minutes)

I’m sure my brain will hate all the running, but my legs and lungs will adapt.

Following my new schedule, I got out to the gym by 7:30 this morning and did my entire TT workout, including optional core workout and HIIT bike sprints, in 64 minutes. I am going to work on cutting my rest times between supersets down from a full minute to 30-45 seconds in the future to shave off a few minutes from the workout.

I cut out a new party dress last night from one of the 99 cent Butterick patterns I scored from Hancock Fabric’s Saturday sale this weekend. I also picked up a ton of other Butterick and Vogue patterns at the sale and will hopefully be upgrading my wardrobe very cheaply over the next few weeks using the huge box of fabric I have been accumulating for the past few years. The only problem is that I really don’t want to sew too many fitted items right now since I am at the high end of my weight range and would have to take everything in once I get back down to 130. Sigh…

TT Weeks 1-4 Workout B
A1) BB Bench Press (3×8 @ 95 lbs)
A2) DB Romanian Deadlift (3×8 @ 40 lbs)
B1) Underhand Seated Row (3×8 @ 85 lbs)
B2) Stability Ball Leg Curl (3×15)

Core Workout B
A1) Ab Curl-up (2×12)
A2) 1-leg Hip Extension (2×10)
B1) Stability Ball Jackknife (2×8)
B2) Side Plank (2×6 per side)

Bike Sprints (10 minutes total for warm up/cooldown + 6 sets of level 12 (60 seconds)/level 8 (30 seconds) intervals

TT Stage 1 W1D3: Fun With Threadless

I remade another t-shirt recently, this time a 2XL men’s shirt from the $10 t-shirt sale (which, by the way, ends tomorrow–Dec. 14–around 11 am CST, so go now if you are in the market for some fun tees).

Here’s my version of Paper Tiger:

Paper Tiger V. 2

I also made a pretty nifty twisted halter top for workouts from the cut off leg portions of a pair of workout pants I am turning into shorts, but a pic of that will have to wait until I can locate my camera again.


– TT Warm Up Circuit x 2

– TTFW Phase 1, Week 1, Workout B
A1) BB Bench Press (3×8 @ 85, 95, 95 lb)
A2) DB Romanian Deadlift (3×8 @ 35, 40, 40)
B1) Underhand Seated Row (3×8 @ 85 lb)
B2) Stability Ball Leg Curl (3×15)

– Intervals: Treadmill Run
Warm Up – 5 min @ 4 mph/0% incline
Interval Set x 6 – 30 sec @ 10 mph/0% incline; 60 sec @ 4 mph/0% incline
Cool Down – 5 min @ 4 mph/3% incline

– Core B
A1) Ab Curl-up (2×12; 5 sec. hold)
A2) 1-leg Hip Extension (2×10 per side)
B1) Stability Ball Jackknife (2×8)
B2) Side Plank (2×6 per side; 10 sec. hold)

WO: 1 c. Frosted Mini-Wheats, 1/2 c. light soy milk
1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
2: 3 oz. chicken breast, 1 c. mixed vegetables, 1/3 c. oats
3: 2 oz. trail mix with almonds
4: 1 large orange, 3 oz. chicken breast, 3 c. lettuce and tomato salad, 2 T. Kraft Free Zesty Italian dressing
5: 4 oz. white fish, 1 c. sauteed mixed veggies, 2 T. cream of chicken soup, 2 whole wheat crepes
6: 4 egg white/2 whole egg omelette with 3/4 c. mixed veggies

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2000 calories (40% carb/35% protein/25% fat)

Free Gourmet Nutrition Dessert Cookbook

Dr. John Berardi, co-author of the Gourmet Nutrition cookbook for healthy cuisine and the brain behind the Precision Nutrition system, is offering a free download of the Gourmet Nutrition Desserts cookbook in Adobe PDF format for a limited time.

The recipes look quite tasty, and they work within the framework of PN or any other bodybuilding-style diet. (You know the drill–6 small meals a day, whole/unprocessed foods, lean protein, etc, etc.)

Download a copy now before it disappears!

Gourmet Nutrition Desserts

$15 off $50 at Maidenform Outlet Stores

If you are a male reader, you can ignore this post. Hmm…come to think of it, even if you are male, read this post and then pass it onto your girlfriend, wife, sister, etc.

So, while I am a fan of Champion sports bras for my workouts, I also love Maidenform’s One Fabulous Fit line of bras for everyday wear. These suckers are usually $24-$30 apiece at department stores, but I’ve found them for as little as $6 at my local Maidenform outlet store at the Orlando Premium Outlet center. If you have one of these stores nearby (store locator) you can snag this lovely $15 off $50 purchase coupon and load up on next year’s undies before January 1, 2007.

$15 off $50 at Maidenform Outlet

Yeah, yeah, I know Victoria’s Secret is the usual brand name people think of when it comes to posh undies, but honestly, their stuff never fits me properly. (Being a very deflated 34A with a wider, flat torso might have something to do with it. 😆 )

TT Phase 1 W1D2


Upper Body Resistance Tubing Circuit (30 min):
Seated Shoulder Press (3 x 10 Red tubing)
Front Raise (3 x 10 Green)
Lateral Raise (3 x 10 Green)
Bicep Curl (3x 10 Red)
Tricep Kickback (3 x 10 Green)
Standing Chest Press (2 x 10 Red)
Standing Flye (2 x 10 Red)
3-Direction Elevated Push-ups (2 x 3)

HIIT Bike Sprints (19 min)
Warm Up (5 min @ level 8)
Intervals (6 x 30 sec. @ lvl 11/60 sec. @ lvl 8)
Cool Down (5 min @ level 9)

WO: 1/2 scoop dextrose, 1/2 scoop chocolate whey protein
1: 1.5 c. Frosted mini-wheats and Rice Krispies combo, 3 egg whites, 1/2 c. light soy milk
2: 2 oz. trail mix with almonds
3: 3 oz. chicken breast stir-fried with 1 c. mixed vegetables, 1/3 c. oatmeal
4: 1 scoop whey protein, 1 large orange, 1 c. mixed raw veggies, 1 T. ANPB
5: 4 oz. sauteed pollock, 1/2 c. diced tomatoes, 1/4 c. fat free mozzarella, 3 c. lettuce, 2 T. salsa, 2 low-cal corn tortillas, 1 oz. walnuts
6: 4 egg white /2 whole egg omelette with 3/4 c. mixed veggies

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2200 calories (35% carb/35% protein/30% fat)