Song of the Week

Anniversary Eddition!

This week's Song of the Week comes from the group we're set to see Wednesday at MSG:

Paramore - Emergency

What's This Ringing In My Ears?

When I first started working at the gym over two years ago, I pretty much took on any job opportunity I could get my hands on, whether it was checking the equipment, reorganizing the floor pieces or picking up a large group class to teach. Yesterday I took over the class I started with back in my very rookie days as a trainer - and I'm pretty sure I scared 15 out of the 16 women in the class with my music selection.

Yesterday's playlist consisted of the following songs:
Calvin Harris - You Used to Hold Me
Icona Pop - I Love It
The Fratellis - Chelsea Dagger
Bayside - Already Gone
Paramore - Emergency
AFI - Days of the Phoenix
Anberlin - Feel Good Drag
Paramore - Decode
Love, Robot - Criminal
A Day to Remember - Best of Me
Beloved - Insult to Injury
Black Tide - That Fire
A Day to Remember - All I Want
Cartel - If I Fail
Silverstein - Replace You

When Beloved's song came over, I walked over to one of my clients who was taking the class (who shares similar a taste of music) and said, "It's about to get heavy in here," and sure enough it did. One member gave me a look that showed her displeasure in the music as others stopped performing their crunches and started covering their ears. Needless to say, next week's playlist will be different, softer, and much more member-friendly, but I still might sneak in an "angry" song here and there.

Now Playing - Brand New - Jaws Theme Swimming 

Song of the Week

This is the "Holy Schnikes I'ts November" edition of  SofW.

This week's Song of the Week - A Day to Remember - Best of Me

If you have ever seen the show "Live from Daryl's House," MTB performed this song on the show and it sounds amazing. The YouTube version is OK, but if you ever see it on Palladia, definitely take a minute and appreciate the song.

Song of the Week

In light of seeing Silverstein on Thursday...

This week's Song of the Week:

Silverstein - Replace You

Song of the Week

It's funny how this blog keeps gettign away from me. It was a lot easier when I spent all my time in front of a computer at work. Anyway, I digress...

This week's Song of the Week:

Bayside - Already Gone

Saw these guys last month in Chicago at Riot Fest and they were awesome! One of my favorite sets that we saw that weekend.

Song of the Week

This week's Song of the Week is meant to be played at loud volumes.

Beloved - Insult to Injury
 

If you're constantly on the hunt for new music, check out SonicAwareness.net.

151... And Counting

One hundred and fifty-one days out from the triathlon. We're finally experiencing some spring-like weather in the area, making outside runs much more enjoyable. This past weekend flew by and unfortunately I didn't get a chance to get out and get some miles in. Yesterday I ran a short two miles (17:32) around South Orange and everything felt good. Tracy has already warned me I'm not going to like Wednesday's workout so that should be interesting!

My workout plan for this week is looking like this:
Tuesday - Lift
Wednesday - Run
Thursday - Run
Friday - Lift
Saturday - Rest
Sunday - Run

We'll see if this week continues to go as planed.

April 15 - Muse at MSG
May 17 - Birthday at Medieval Times
May 19 - Skate and Surf
May 25 - Attack Attack! at Gramercy in NYC

Now Playing - Bring Me the Horizon - "Sleep Walking"

The Next 48 Hours

... Are going to be rough. Tonight my roommate and I are going to see A Day To Remember in NYC as part of the Right Back At It Again tour. Tomorrow I'm working from 5:30 AM to 1:00 PM with two half hour breaks in there and then scattered clients until 9 PM. Thursday is just as rough, but at least I get out early to spend some QT time.

Now Playing - Parkway Drive - Anasasis (Xenophontis)
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Today's Workout: 20 min bike (4.85 miles) followed by a 1 mi run (7:53).

End of Week Musings

The Anberlin show this past Wednesday was awesome! They had really good energy and stage presence and played some serious hits. 

This song, "Modern Age" was awesome! Give it a listen!

See more Instagram photography of mine here.
I had some good lifts yesterday and earlier today. I'm working on building up my muscle endurance so the heavy lifting is going away for a while... until the fall. Here's how they went...

Chest

SS
DB press 60# - 15x, 15x, 12x
DB Fly 30# - 15x, 15x, 12x

SS
Incline DB Press 45# - 15x, 15x,
Incline DB Fly 30# - 12x, 12x, 12x

SS
Cable cross over 40# 15x, 15x, 18x
Stability Ball Pull Over 50# 15x, 15x, 15x

Back

Lat Pull Down 100# 12x, 110# 12x, 120# 12x
Single Arm DB Row 50# 12x, 12x, 12x
Pull Ups 10x, 10x, 9x
Rhomboid Row 40# 15x, 40# 15x, 50# 12x

SS
Stiff Arm Pull Down 90# 15x, 15x, 15x
Single Arm Cable Row 60# 12x, 12x, 12x

Reverse Lat Pull Down 90# 15x, 15x

OK, so I cheated

Yep, I cheated on my paleo diet and caved in and had a protein shake. One of my favorite post workout meals in fact is a protein shake especially after a hard and heavy lift. I know this may sound like an advertisement for our juice bar, but having a protein shake after a workout reduces muscle soreness and fatigue, reduces muscle breakdown and increases overall muscle protein synthesis. Consuming the protein in liquid-form provides for quicker absorption of the protein in your body.

 Enough about my cheating... Paleo is going well... almost too well. I'm losing more weight than I expected and wanted to, so I'm going to try and tweak it a little more. I know that may sound ridiculous to some, but right now I want to maintain my current weight. As we get closer to summer, I see following the paleo lifestyle as an excellent way of cutting down for time in the sun.The reason paleo is working well is because it eliminates all processed foods... even the carbs. So breads, whole grains, rice, beans - all gone. All of my carbs have been coming from fruits and veggie so my diet has tighten up a bit.

I'll be doing measurements early next week and post if there are any significant changes in my body composition.

That's it for now... Tomorrow, clients, back, abs, snow. Stay strong.

Now Playing: Paramore - Hero (Electronic Cover)

Song of the Week

Finally recovered from a long weekend. Back to the grind!

This week's Song of the Week:
Two Door Cinema Club - What You Know

Have a suggestion for a SOTW? Leave it in the comments section.