On the Seventh Day...

Finally....Rest Day...has arrived. (in my best Rock voice)

I should be used to this but this week was tough. Sore from day one aand it never went away. I powered through every training session including the dreaded cardio.

Tuesday and Wednesday were rough. The soreness made doing the Tabata intervals very interesting. Tuesday I opted to go easy with my Leverage Hammer from Ironmind and my 12lb med ball. I do swings with the hammer and ab work with the med ball. Wednesday was all Kettlebell!

Thursday I woke up with some sore abs, a realtively new experience for me. Chest and back were on the agenda.

HS Chest Press 200lbs 10x10 30 seconds rest, incline flye 60lbs 3x10, key press 50lbs 3x10.
Low wide grip row 130lbs 10x10 30 seconds rest, chest supported dumbbell row 60lbs 3x10, HS pulldowns 180lbs 3x10
Deadlifts 200lbs 10x10 60 seconds rest. This is why I do no cardio on Thursdays. This is a gasser with 30% of my max.

Friday was an easy day of forearm and grip work with a little cardio. Started with wrist curls then moved onto Twist Yo Wrist, another Ironmind product. This is a great take on the wrist roller. It looks like a giant yoyo. I finished with the grip machine and then moved to the Elliptical for 25 minutes. Went HIIT on level 10.

Today is rest day. Although I will be working most of it I plan to relax as much as possible before I go back on Sunday for more. Stay Strong and Work hard!

How I made myself walk funny

Yesterday was arms and quads. I was not prepared for the beating I provided those body parts. It was one of those workouts where I was sore before I left the gym and setup like concrete by the time I went to bed.

So lets get to the gory details...

hammer/dumbbell/barbell curls 10x10, 30 seconds rest, 40/20/40lbs. Was tough to make it through all 10 sets but I did it.

On to triceps!
rope extension/rope pushdown/rolling extension 10x10, 30 seconds rest, 60/60/30. This had my tris on fire. Finally found the feeling in the lower tricep that I have been searching for. Anyone curiopusabout rolling extensions let me know. I will geta video posted.

Then the real butt kicker, quads...
squat machine/ lunges on smith machine 10x10, 30 seconds rest, 320/160. I about died on this superset. Brutal is a mild term for this, but I loved it. almost a puker too.

Then I finished with Elliptical for 25 minutes, HIIT. Was going to up the level but I did not. Barely had the gasd in my legs to finish this.

After that I sat out by the pool and did a few laps. Food was spot on and I was not starving. Finished my day watching Rocky 4 and my Blackhawks lose horribly.

Time to rumble!

So it begins. I got in the gym early to avoid the Sunday crowd, yes my gym is busy on Sundays. The plan was for shoulders and hams. Executed the plan...

Hammer Strength Shoulder Press 140 10x10 30 seconds rest. This was brutal. The last 5 sets I had to rest pause the reps.

Side, Front, Rear Laterals 30 3x10 1 minute rest. Felt really good and failed perfectly on the last set of each exercise.

Upright Rows on smith machine w/ wide grip 135 3x10 30 seconds rest. Nice way to finish shoulders. Did reps slow up and down.
SLDL and Standing curl 160/80 10x10 30 seconds rest. This was a gasser. Thank all the deities I had straps.

Elliptical 25 Minutes HIIT Level 5. This was too easy. Bumping the level to 7 tomorrow.
Was surprised after 2 weeks off my weight stayed at 224 at 12% bodyfat. I still question that reading but at least it is a number to go by. Wonder waht I will weigh tomorrow after I get rid of the pizza I ate...

Got home and then headed to Wally World to stock up on food. Chicken and fish by the bag is a great deal. Also managed to find some dark chocolate PB for my cheats.  Also I added the final piece to my Rocky collection. Founf Rocky Balboa in the 5 buck movie bin!

New Challenge Accepted

So I decided to give the Strong to the Cor challenge on Bodybuilding.com a go. Something inside is liking the changes my body has been going through. I figured why continue and see what another six weeks can do.

I did take the last two weeks off from the gym to rest, heal, and catch up on stuff. I also laid out my plan for training and eating. Going to be very similar to what I have done before. Theone major change is a gym cardio/ab/grip day. Also since the weather is nice I am going to hit the pool for recovery.

Training...
Sunday Shoulders/Hams/Elliptical
Monday Arms/Quads/Elliptical
Tuesday & Wednesday Tabata intervals with kettlebell, medicine ball, and hammer
Thursday Chest/Back/Deads
Friday Cardio/Abs/Grip
Saturday OFF!

Gym days will be a variation of HIIT 100s. Startingat 30 seconds and dropping 10 seconds rest every week and then going back up. Deadlifts will be 10x10 with 60 seconds rest. This is brutal andwhy I am doing no cardio that day.

Eating is very easy. Followingthe Warrior Diet. I keep calories low during the day and keep away from most carbs until training. After training I gorge, but I keep it clean. Trying to keep calories between 1500 and 2000. The food I eat is mainly chicken, eggs and turkey. I throw in greens, rice and oatmeal to balance out my eating.

Supplements I keep pretty simple: fish oil, aminos, D, C, E, and melatonin. I plan on ading in a couple shakes per day for the extra calories.

Really excited to get going again. Amazing what dedication and desire can do for you...

Good luck to everyone in the challenge!

Just answer the question...

I have been neglecting this blog. Have not had much to say recently. But this struck me as something that really needed to be out there.  I have thought about this a lot recently..what are my dreams and goals. What ideas have I put aside?

I have gone ahead and set my goals. Brought back some of my old dreams and ideas, even found some new ones. I refuse to live a life of "What if?"

Pizza fueled insanity

Saturday I was craving pizza, my weakness, I had a free one coming from Papa John's so I ordered 2. In about 2 hours I devoured one and saved one for the Sunday. The scale hated me in the morning I was bloated and feeling like crap. Then I went to train...

Shoulder and deads were planned. The carbs certainly helped here. I had the energy and looked full. 10 sets of 10 on presses and deads were quite easy. 205 for the deads felt light even with a minute rest between sets. I did have to use straps the alst three sets, the grip was taxed like Wesley Snipes. Surprisingly I was not craving pizza so I spaced out the servings throughout the rest of my day.

Those carbs helped me through a grueling arm and quad session today. I superstted tris and bis 4 different exercises in 2 supersets. Super painful by the end but gotta have arms... Squats were just downright nasty. 10 sets of 10 with 30% of my max. 205 was just flying up and I was  happy to be hitting these ATG through all the sets and reps. Same as thedeads I was resting 1 minute.

Cleaning up the diet is my plan, 10 more weeks left... Checking the diet crystal ball I see a lot of chicken breasts and broccoli in my future.

Let's start this again

I decided to enter the Summer Shred at Bodybuilding.com. Was planning to enter a bb'ing or physique contest but the money just isn't there for me. Didn't realize just how expensive it is...Strongman is defintely cheaper. So the Summer Shred is perfect for me. I can challenge myself and actually have a reason to train and diet in a totally different way than ever.

The big difference for me is that I have to increase volume, decrease rest, and not try to lift heavy. I can definitley say my conditioning is questionable, but I know it will improve.

So here is my training:

Sunday: Shoulders and hams
Monday: Arms and Quads
Tuesday, Wednesday, and Friday: Kettlebells, Abs, and Grip
Thursday: Chest and Back
I will do low intensity cardio on gym days, just the treadmill for 45 minutes. Will alos be throwing in a 70 minute bike ride at least once a week in place of the Kettlebells.

Here is what today was like...

Side and rear raises 30x10, 3 sets, 1 minute rest
Seated dumbbell press 45x10, 10 sets, 30 second rest
Cable upright row 150x10, 3 sets, 30 second rest
Deadlifts 315x3, 10 sets, 1 minute rest
Pull thrus 120x10, 10 sets, 30 second rest
Treadmill 45 minutes, 3mph, 7 incline

That's all folks!

Week One

HURT

Hurt is an understatement...I have not pushed myself this hard maybe since boot camp and that was a long time ago. I got back in the gym and expected to be in pain but nowhere near this. I was in the gym three days and three days at home doing kettlebell cardio, abs, and grip. Gym days were shoulders and hams, arms and quads, chest and back. Also on those days I managed 30 minutes on the treadmill.
A lot of sweat and groaning but I managed to push through all the workouts. I started weighing in at 243 and weighed 246 today. a WTF moment but an easy fix...no more creatine!  I am tracking all my food intake to see what I am eating and then make adjustments. Really eye opening to see how much food I am eating. Again I noticed an overabundance of carbs and will be adjusting little bit each week.
Bumping the cardio this week by five minutes. It really hurt today...I fell victim to a nasty cramp in the front of my right calf. I paused a bit and kept going just lowered the incline and speed to accommodate. Kettlebells have been perfect, 10 intervals 1 minute each and 1 minute rest. I hope I can stop sucking wind soon. Lifting is going well too, just watching rest periods. I will probably bump volume before weights.

RESPECT...

is earned, it ain't give to no- damn- body! ---Ray Lewis. Appropriate given his return and his last season. He really has earned it. What I have discovered this week is that too many people demand it or expect it without  ever giving it. I see it in the gym, I hear it at work, I even have experienced just common lack of it in the grocery store. Amazing that people will not care for anyone but themselves and look down at others. But I warn most people, you will here it from me when you disrespect me. Of course when I speak up then I appear to be the a-hole. I guess it is because the majority of the human race lacks the guts, balls, and self respect to say a damn thing. Ladies and gents my prescription is to reach down and grab a pair of proverbial testicles.

GOALS

I hope everyone has them. You have to if you want to achieve anything. Share them too, it is good to have people that will throw in support and encouragement. I love it when you reach one sooner than the date you have set. Oh yeah...set a date otherwise it is just a wish. I have set my goal to close the #2 Captains of Crush Gripper. I almost had it last week, this week seems possible. I would be way ahead of schedule and on my way to trying the number 3. Go out and grab hold of a goal then make it happen!

Time to make something happen...

I took a month off from the gym partly because I spent a week with my daughter and the majority of it due to work. That's what happens when you do customer service during the holidays. After the wonderful stress of working so many hours I forgot what day it was, I needed the gym just for stress relief.

If anyone remembers I decided to step onstage in 2013. Originally I was thinking bodybuilding  but since i have an allergy to banana hammocks I opted for physique. The contest is July 6 and is the Orlando Metropolitan. I have done something that is quite the shock to me...I have written out an eating plan which allows me to keep tabs on my food intake and make adjustments as necessary. Training is different too, slow reps, more volume, and of course the dreaded cardio. Physique requires a more "athletic" look so I plan to train that way.

These next three months I will be focusing on shoulder, chest, and arms. Three areas that need to pop onstage. Of course I not neglecting my legs, I never will. Love training my legs, now I can just train them stupid...20 rep squat stupid. One other thing I will be focusing on is my grip. I plan to get my #2 CoC closed before April. Since I do not respond to low intensity cardio I plan on HIIT with kettlebells for now. Gym days will be treadmill hell though.

Here is what I did today....

HS seated shoulder press  200 x 5,3,2,2  These reps were slow 5 seconds up and 5 seconds down. That was painful!

Side/Front/Rear raise  15x10 5 sets

Smith wide grip upright row 155x8 4 sets

Dumbbell Clean and press  50, 70, 90, 110 great way to finish the shoulders and a nice ego trip for me!

Romanian deads on smith 315x8 4 sets  135x20

Treadmill 30 minutes 6.5 incline 3.5mph

Weight this morning was 243, my goal is 220.  Bodyfat is 15%

Stay tuned for more...

Thicker is better

It's true! I got my newest toy delivered yesterday and decided to take it to the gym, Fat Gripz Extreme
Was I in for a treat. I know thick bars are the best for grip training but I had no idea what to expect with these things. A bit bigger than the regular Fat Gripz, the Extreme version is definitely for experienced.

I added these on to the HS chest press and was amazed at how much easier it was to press. I was not gripping the handles like a boa constrictor around a small animals neck. I was actually using my hands as hooks. 320 went so easy I decided to jump to 360 and banged out 5 sets of doubles. My next experiment was with Zerchers. This was ok, probably something I might do again. Felt awkward but effective, adds a little different stress to the lift. The final kicker was Behind the Back wrist curls...wow is all I can say. % sets of 6 reps with 135 was all I could handle.

I also did some back and other chest work today. Was surprised at how long I was in the gym which included 35 minutes on the treadmill. Thankfully I was fueled up with Shock Therapy and Atomic 7 from Universal Nutrition. I have decided that I enjoy the simplicity of their products and the fact they work for me.
The company has been around for almost as long as I have, so they must be doing something right.

I checked my weight and bodyfat today. Happy to say I am under 250...248 to be exact. I was surprised by the bodyfat readout I got, 14%. Serious? Really? Well I suppose it could be off since it was my first time. I would guess I am probably about 16%. I will do it again to see if there is a difference.

Like Al Pacino in Godfather 3, I cannot get away from strongman. No, I have not flip flop like Romney but I have decided to do a strongman competition in December. It is for fun and charity and I somehow convinced myself to do it. So if you are anywhere near Bradenton Beach on December 9th come out and watch, Brawn at the Beach.



 

Born to rage...

So I caught this video from National Geographic this morning...




Was certainly a little eye opening for me. Not that I am violent, but I think the "warrior gene" could explain a whole lot about me. Anyone that knows me has probably witnessed a little of my temper. Funny how the gangbangers, Buddhist monk, and Navy Seal all had it. All of them were soldiers in a sense, disciplined in their training, and focused. Yet all could leave the violence and focus on other pursuits.
Strange how much focus and discipline played in all their lives. I find it very similar to my pursuits in the gym. There is a certain level of focus, discipline, and insanity needed to to this stuff.


So grabbing my stuff I headed to the gym fueled by a cream cheese danish, coffee, and some Limp Bizkit. Was shoulders and triceps today.
I was dreading the gym since I took the whole week off after feeling like hell since Wednesday. My feelings were for nothing because I actually did better than I have in a long time.
Shoulder presses were 250 for 6 sets of 6 reps, nailed 5 giant sets of laterals, front raises, and rear laterals. Ended the shoulder session with some high pulls. The high pulls were a little too light so I need to add some more weight next time.
Triceps were brutal. I started with Lockouts on the Smith, 300 for 4 singles! Last time I could not budge 275... Finished the tris off with pushdowns, 50lbs. 20 reps, 7 sets. That was all I could handle, except I did cardio on the treadmill. 30 minutes, wanted to do 45 but my right calf was cramping the whole time. Want to talk about pain?!?!
That's it! Looking forward to watching some football and eating some food...

plate stealing, bar bending, pr setting...

WOOOOOOOOOOOOOO!!!!!!

So the anger management sessions continued. Seems like the world is setting me off. Everything from work  to the douchebag parking his motorcycle in the handicap spot at the apartment. I tried to get it all out in the gym but this crap is ceaseless. I used to think a friend was nuts when she told me she would leave the gym more angry, but now I know how she felt! 

Went back in with a vengeance to exorcise this demon. What happens? I set a PR, 815 on rack pulls. Have not trained this heavy in a long time and was surprised how easily it went up. Too bad there wasn't any room left on the bar. I had more in me....The workout was fueled by a sample of Sudden Impact, normally it is a drink but the guy that makes it is trying a pill form. Wow is all I have to say...Still jacked from it. May I suggest finding some and trying a bottle out. 

The rest of the training was great. I hit chest and lats before the rack pulls. Went heavy on all of those and was thrilled with my numbers. Made it a goal to get 20 reps total and did it. I ended the workout with wrist curls, light but that was all I had after rack pulls. If my hands feel like it I will train Captains of Crush tonight.

On to other things...I was thrilled that I received a really cool gift from someone very special. She went to Coors Field took the tour and brought me home a media guide for the White Sox. It is sooooo cool. Gotta love those kind of surprises. I also got to see Argo. What a great movie and story! I recommend seeing it. 

That's all for now....gotta buckle up for Sandy!

Moobies, Barn Doors, Popeye, and Douchebags

I was not sure about training today. Was feeling burnt out and tired. Tuesday I rode 35 minutes back an forth to work. Great cardio and leg training but exhausting overall. Throw in a schedule change at work and my body and mind are saying "WTF dude??!!"

Chest, Back and Forearms were on the agenda. I decided to go lighter and add more reps. The goal for back and chest was 30 reps total, thats the set and the rest pause reps. Did that with 230 on chest press, incline flyes with 30's, rows with 230, and 120 on pulldowns.
A few twists were added on incline flyes and pulldowns. On the flyes I stretched at the bottom each rep and then did my final stretch in that position for 30 seconds. That hurt! On pulldowns I did them with a rope, which is more like a row, but you feel them in the lats!

Forearms were crazy. Did Twist Yo Wrist on the low cable. Only used 25 and managed 4 sets of 5 reps. Then I dropped to 15 for 8 and 10 for 6.  Could barely write or move my fingers! I finished off with wrist curls behind the back. 225 for 5 and then 25 rest paused reps. That was all I could stand.

Ended my training with some easy cardio on the treadmill. I really hate cardio....

overtime, workouts, debate and grip

What a week it has been! I worked some OT and was not happy. Not because I didn't want to work, I love the extra cash and my job is easy...I hate sitting around doing nothing and then being asked to leave early. Totally ruins my day off. Oh well, I took it out on the weights.

Had three great workouts this week. Was thrilled that I made all of them. let's hope the streak continues!
Legs, chest, and shoulders were all toasted this week. Have the "good" soreness which makes me think I am growing. I still have to figure out the best way to get the biceps to grow...

Last Sunday's shoulder workout was insane. I did a seated press with 320 for 3. Was it ugly! Shoulder held up but I had to ice it later. During the week I managed to hit legs really well. Then I killed chest and back on Thursday. I am a real fan of the Hammer Strength machines. They have always felt good.

Today I switched up my shoulder routine and started with upright rows on the smith. Worked up to 325 for 3 singles then finished off with 205 for seven sets of seven. One thing I have added is front raises and think it has helped with my shoulder issues. Also band pull aparts before lifting have done wonders. Got done and could barely lift my arms!

Cardio has always been an issue for me but I think I am starting to like it. I am alternating treadmill for 35 minutes and HIIT on the elliptical. Seems to be working since I am down another couple pounds.

So I normally don't mention politics but I have to...I watched the debate this week and was appalled. This election is a circus and I am disappointed to be an American. For once I would love to have a politician tell us the plan they have to make our lives better and our country stronger. But that will never happen. These wonder people just spout off talking points and then let the drooling heads on TV and radio elaborate for them. The worst part of that is most people buy into it and never educate themselves on the truth! Let me present an example...
A former coworker called Obama a socialist, communist, and fascist. I politely asked him to tell me the differences between those three titles he bestowed on Obama. He had no clue. Now the educated readers or at least the ones that can type Wikipedia into Google can figure that out. I was amazed at the lack of basic   fundamental history and government knowledge. But let me express my real anger at the fact that Paul Ryan dismissed the Supreme Court in the debate when the abortion issue was brought up. In essence he said the decisions of the SCOTUS  do not matter. Appalling to think this man could be VP and throw aside the basic foundation of our government, if you don't know it is called Checks and Balances. Anyway...don't send me hate mail about politics, I refuse to argue about it. This was just my observation and opinion.

And finally let me talk about grip... I have always wanted to close the #3 COC and be ranked among the top grip guys on the planet. So with inspiration from a friend who will make an attempt to close the #3 and #4 on the same day. I have decided to add COC training on shoulder day, as a second workout. Warmed up with the trainer, then sets of 5,3,1 with the #1. Moved on to the #2. This was tough and I had only enough to get it closed quarter of the way. Then I forced closed the #2 and did negative holds, 10 count each hand two times. Finally I repped out the trainer for 25 reps each hand. Typing this was a bitch! A lot of work ahead of me...

Leg Day

Let's face it leg days is a love hate thing for most of us. Lately I have hated it so much I have avoided it like Mitt Romney paying taxes. But who wants to be this guy?

So I did legs... Took a lot to get my ass in the gym. Tried watching WSM finals, that only made it worse. Then I listened to some music and videos I saved on youtube just for motivation...so bad I fell asleep during a HellYeah song.  When I woke up I said "Eff it" and made my way to the gym.

Started with biceps...Seated barbell curls and cable curls. I like the seated barbell curls because they take out the forearms and stress that brings to the elbows. Cable curls are my favorite because I can keep the biceps under constant tension.

Then the fun began! Calves first, standing raises with stretches at the bottom. And the moment I dreaded heavy leg work on the squat machine. Before you all go beating me up cuz I am not squatting, my shoulder has made it difficult to get my hands on the bar. Hoping all the prehab/ rehab work help fix that. I did 540 for 8 then 15 rest paused reps. Breakfast almost came up after that. I ended my leg training with Romanian Deadlifts, 315 for 8 and 13 rest paused reps.

Since I rode twice for 30 minutes yesterday I decided to forget cardio today.

Not the greatest of training days but I will take it.

rollin' like a freight train...

Yes I was...after yesterdays headache filled evening I was ready to roll over some weights. I had help from a sample preworkout that a a dude in the gym makes.  I was a little stoked and felt great. Pump was good but not insane...might need a little more Arginine.

Shoulders and tris were on the schedule tonight. Started with Hammer shoulder press worked 250lbs 7 reps. Managed four sets, my goal is seven. Next stop was Side raises supersetted with Front raises. This was brutally insane... 5 sets 10-15 reps. Made it to the Smith Machine for widegrip upright rows, 135 7 sets 7 reps. Finished my shoulders with face pulls 120lbs 15 reps 5 sets....this train was not stopping! Triceps were the final stop 120lbs 10 reps 5 sets and one last set with 50lbs for 20 reps.

I did jump on the treadmill for 30 minutes. Have to do the nasty cardio!

Refueled with chicken and rice and ready for my last 4 days of vacation. Hope I can relax and enjoy them. 

welcome back...

Yeah I know..WTF? I can't help it the tune is catchy and allows me to get my groove on. Don't tell anyone but I was doing the dance before i went to the gym...

I took two weeks off from the gym to nurse my shoulder and catch a couple baseball games. Check my Instagram for the pics... The games were great and thanks to someone really cool and dear to me for the great seats! The shoulder has not been so kind, even with time off it hurts. Sleeping can be difficult and a chore. I toss and turn just to find the right spot and then it starts to ache... Oh well I will survive and figure this out.

Retooled the training to allow me one day for shoulders and arms, one day for chest and back, and one for legs. Going for volume on shoulder day and doing DC for the other two. I hope breaking it up this way will save my shoulder.

So back to the gym...

Did chest, back and forearms today. Hammer strength chest press and incline flyes for chest. Warming up on the press I could hear my shoulder popping. As I added weight it actually felt better. I also made sure my form was correct, rolled the shoulders down and locked the lats. The incline flyes were a new twist and something I will continue with. Went too heavy for the work set and the form got sloppy.
Back was my usual row and pulldown shrug. Did the shrug on a HS pulldown, not a good idea since you really cannot lean back and get the traps involved. I did my stretches after both and was amazed to have a pump from the stretch!
Finished the day off with wrist curls done behind the back and twist yo wrist on a pulley. 255 for the curls was intense and then I did a static hold after finishing the reps. Did a lot of reps with the TYW and got serious cramps in the forearms!
Finally I did cardio...dreaded cardio, but I need it! 30 minutes on the treadmill 5.0 incline 3.5 mph. Jammed out to some Wicked Tinkers for that...

I feared seeing what the scale was going to read but I got on it anyway. Surprised I was down to 250...
Not bad for a couple weeks off.

seen trouble all my days...

Gotta love a great cover like that. Really sums up me...one turd slinging through a fan moment after another.
Certainly have to say I have slung my share and lately things are not so turd covered. Maybe karma is coming around...
I had to sling some nasty wet ones today in the gym though. One bonehead ruined my groove by walking in front of me and breaking my concentration. Sad part is after I raped his, and eveyone else's ears, he actually admitted he was wrong and turned out to be a nice guy. Finished my workout, went home and here I sit typing...

I did manage to get my shoulder healed up enough to tolerate incline pressing, 300 for 7 then another 11 rest paused reps on the Hammer Strength. Did some side raises on the crossover cable, then pushdowns. After a long rest I finished with heavy pulldowns and Pulldown Shrugs, a new favorite of mine! What is a pulldown shrug you ask? Sit at a pulldown machine, grab the bar and try to squeeze your shoulder blades together...you will feel the top, bottom and sides of your traps.

What really made me happy was my weight. I got on the scale and weighed 253 fully clothed and soaked in sweat. Seriously impressive since I have not done much in the last week except eat! Another thing to make me happy was my narcissistic check...my measurements were the same after a 5lb drop. Unfortunately my waist has not dropped any.

That's it! Just remember your gym etiquette dear reader!

lifting and cooking

Thinking "Reborn" will be a great song for a posing routine! Found this one on my ipod while training today.

So I found out what it takes to make yourself sore while doing DC training...Learning to do the reps properly. Last few workouts have been brutal and I can not only feel it but see it. Measurements changing in the right directions for all bodyparts. Weight is down too with just a lil extra cardio and some cleaning up of my diet.

Not going into too many details as far as my last few workouts but I have found doing a ham exercise as the widowmaker is really nasty! Last 2 leg sessions were like that and I really felt them. Another thing I found is that too much pressing in one workout is not really smart. I did inclines for chest and then close grip for tris...stupid! Got buried with 315 and then 275 on the close grip press. Of course my mindset has to get away from the amount of weight to performing the exercise properly.

Have to work on finding the right stretches to do between exercises. So far the standard leg stretches work along with hanging from the pullup bar. I use dumbbells to stretch the tris and bis, which can be awkward and painful, but who wants small arms anyway?

Diet is cleaned up nicely and going well. Added a lot more protein from good sources, my freezer is loaded up with about 20lbs of chicken breasts. Limiting my carbs helps a lot. Finding my body responds better to rice than anything else. I still throw in pasta just because I can make some good pasta! My favorite is to make pasta then add 3 whipped eggs along with parmesan.

Well that's all for now...

 

oh Henry...

He was speaking to me today through my ipod. No I have not lost it, well not completely, but I heard the same song from The Rollins Band twice in the last two days. Both times it powered me through some wicked training.

Hit my second and third day back to back due to an interview and training at work. Good thing about that is I did get in an hour of cardio riding my bike. Because of the interview I will be getting in that cardio as I head into the office twice a week. Can't beat that...

So yesterday I did biceps, forearms, calves, hams and quads...very brutal! Today I hit chest, delts, tris, back width and thickness...even more brutal! Feeling a bit sore, a lot tired, and seriously famished. Time to eat some good food and snack on some bacon jerky...yes bacon jerky!

8/8/2012
barbell curls 100x8, 5, 5, 2
wrist curls 205x10, 6, 4
calf raises 250x8 with 10 second pause/stretch at bottom ----feeling this today!
standing leg curl 150x12, 8, 12
squat machine 540x8 rest, then the widowmaker 20 straight reps with 540
----stretched deeply after each exercise

8/9/2012
dumbbell flyes 50x10, 6, 4
machine shoulder press 250x8, 4, 3, 2, 3
pushdowns 100x20, 20
machine row 290x8, 7, 6, 4
kelso shrug 220x10, 8, 10 ---what are these you ask? i shall explain...


The Kelso shrug...sit at a pulldown station, grab the bar underhand, then shrug back as if starting a row. just try to squeeze the shoulder blades together. thrus me you will feel the middle of your traps!

After both lifting sessions I got on the treadmill for 20 minutes.

Now I think I will take a nap....