My Four Hour Body Diary

Tracking my experience following The 4HB and Paleo

[justhamade]

Grass fed beef patty free range egg and kale from the garden with some walnuts. Lunch for me and my #swolemate

[justhamade]

By any chance you know if squash is allowed?

I used squash. I would say it is ok as long as you don't make it a staple. Also if you make sure to have some good fat with it to lower the glycemic load.

[justhamade]

Walk/run morning cardio and playground workout with a new workout buddy. The little guy made it the whole way and ran quite a bit of it. #fitfam #fitdad #fitson #familyworkout #newworkoutbuddy #motivation #nikeplus

[justhamade]

Gym was packed at the hotel this morning. I was about to hit the treadmill but remembered where I was and headed outside to do some body weight circuit. Split squats, step ups, plank kick outs, plank elbow to knees, sit-ups, leg raises. #fitvacation #fitdad #fitfam #noexcuses #bodyweightcircuit #getoutside #vitamind #nofilter

[justhamade]

Quick back workout this morning - machine row then heavy wide grip pull downs. Had time for another workout tonight at the hotel. I usually don't like doing arms but limited equipment in the hotel gym so I did some @mountaindog1 "Arm Jacking" tonight - single arm cable curls superset with tricep push down, then hammer curls superset with overhead triceps. #fitvacation #fitfam #fitdad #smallpipes #gainz #intra-md #twoadays

[justhamade]

Vacation hotel breakfast cooked in the microwave scrambled or poached free range eggs and some turkey bacon from costco. Eating healthy and saving some money. #fitvacation #fitfam #fitdad #swomate

[justhamade]

#Flexfriday chest and bicep pump. Ab circuit with V sits, bosu ball crunch, cable crunch. Then chest with dumbbell incline press super sets, smith machine bench press. The a set of seated dumbbell bicep curls. #hotelworkout #nooffdays #vacationtraining #growtime #gainz

[justhamade]

Empty hotel gym workin on the twigs. Standing hamstring curls. Dumbbell stuff legged deadlifts. Smith machine squats. Dumbbell split squats. #gainz #offseason #vacationcarbloading #legday #splitsquats #nooffdays

[justhamade]

Trying to bulk and not get too fat. Stalled out at 162 lbs the last week. Need to eat more. #hardgainer #bulking #fitfam #fitdad #gainz

[justhamade]

Early morning farmer walks on the stairs. #nooffdays #fitfam #fitdad #maketime #cardio

[justhamade]

Some new toys at the gym #trx and a #prowler. The morning supplement ritual and a gourmet breakfast by my #swolemate @gialetiu #fitdad #fitfam #nodaysoff #growtime #nooffseason

[justhamade]

Some Hiit with my #swolemate @gialetiu

[justhamade]

Run on the #seawall after work with my #swolemate #nikeplus

[justhamade]

A little cardio and mobility on my active rest day.

[justhamade]

Increasing meal frequency and calories slowly. New goal to increase strength and size while staying lean. #growtime #fitdad #fitfam #vanfitfam

[justhamade]

I never remember to take a picture when training. Maybe that is a good thing and shows that I am focused. Had a really good hypertrophy leg day. Almost decided to sleep in and not go to the gym now that #200ktransform is over but I got up and got moving. Switched Speed squats for some hang cleans with front squats. @bodybuildingcom #fitdad #fitfam #growtime

[justhamade]

#200ktransform done. The last 12 weeks have been an amazing journey and learning process. Now it's time to take what I have learned and make it work long term. @bodybuildingcom @dymatize