Al–1961’s BodyBlog

Last night I managed to stave off the inner beast of cravings.  Night time munching is my real weakness on the road to lower BF.  The kiddies had pizza and the wife & I had sushi.  I know there’s white rice, but we eat early.  All I had after the sushi was an apple.  No pizza & no munchies later.  And now, more flexibility for a cheat day this weekend.  I LIKE IT?!! 

A SMALL VICTORY, BUT EACH DAY’S VICTORY IS HUGE AT THE TIME.  AND, THEY ADD UP TO REACHING THE GOAL. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

We all have times when we fall short of our goal, or slip-up along the way.  I see many posts and profiles where consistency with eating clean is frustrating and a challenge.  (This is certainly the case for yours truly, as well)

It helps to keep in mind a quote I heard from Zig Ziglar:  "FAILURE IS AN EVENT, IT IS NOT A PERSON.  YESTERDAY REALLY DID END LAST NIGHT." 

For me, it also helps to remember that BB, exercise and nutrition are not the ultimate end goal.  Yes, I do want to have a muscular, cut and healthy body.  Yet my life is not all about having the perfect physique and level of fitness.  They should be tools to enrich life, not become our reason for living. 

Have a blessed day.  (And lift some iron and eat clean)

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

I had a terrible weekend as far as healthy eating is concerned.  I indulged the beast within with salty munchies, as well as sweets.  But I had a great weekend hanging with the family.  I took my daughters hiking Saturday, then my wife & I took them to a movie later that day. 

Resolved:  Keep a positive attitude inspite of the slip, but make myself feel the pain of penitence in my workouts at the gym this week.       

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.

THANKS to those who serve.  

Last workout this cycle - leg day.  Again, 6-7 sets per exercise, approx 10 reps per set (to failure EACH set), resting only 8-15 sec’s in between to lower the weight. 

This workout approach has definitely jump-started things.  My muscles are absolutely shot afterwards as they are totally fatigued & burning.  My quads were quivering as I walked downstairs from the leg machines.  An interesting aside — this workout takes less time since there is very little rest between sets, and the heartrate gets jacked up too. 

I plan to periodically add this into the mix to shake things up and keep the muscles from adapting.   

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.

This workout is killer.  Did same workout again this morning for biceps & lats.  Going 6-7 sets per exercise with only 8-15 sec’s rest between sets, and going to failure each set.  Then move to next exercise and do the same.  I was sweating after 5 min’s.  The last couple sets are pretty low weight as the muscles fatigue quickly. 

After weights, I did 20 min’s of running/walking HIIT cardio on the treadmill.  Sweating like a big dog by this time.  Then situps. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.

I repeated yesterday’s workout approach this morning for shoulders (delts & traps).  This kicks your butt.  If you do it right (approx 10 reps per set, only 8-15 sec’s rest between sets to lower weight, go to failure each set), the muscle group is thoroughly wiped.  Added bonus:  This kicks up the heartrate. 

 I was sooooore this morning from doing this with chest yesterday.  Savoring the pain…

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT. 

This morning I tried a different workout for chest & triceps.  Someone posted a blog within the last couple days using this approach for calves; I wish I could remember who, in order to give proper credit.  I normally don’t get sore on the same day after a workout.  I may get a little tight by evening, but usually don’t get sore the same day.  For this workout I started to get a little sore this afternoon! 

CHEST:

Bench:  6 sets x 10 reps (each going to failure, only 8-15 seconds between sets)

Flys:     6 sets x 10 reps (each going to failure, only 8-15 seconds between sets)

Bench:  6 sets x 10 reps (each going to failure, only 8-15 seconds between sets)

TRICEPS:

Extensions:  6 sets x 10 reps (each going to failure, only 8-15 seconds between sets)

Close grip press:  6 sets x 10 reps (each going to failure, only 8-15 seconds between sets)

That’s it.  My chest & tri’s were burnt after doing these.  Rest between sets only long enough time to lower the weight for the next set.  My last set on bench was with only the bar — not weights at all.  Give it a try. 

 JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.  

This morning’s workout was much better than yesterday.  I was ready for a hard workout.  Inspite of yesterday, I was a little sore, so yesterday’s workout wasn’t as horrible as it felt.  It feels good to make it through a tough workout, having pushed through the wall anyway. 

TODAY:  Lats & biceps.  I did heavy sets, plus supersetting with higher reps on a different exercise for the same muscle.  Next, 8 min’s warm-up jog on the treadmill, then 30 min’s HIIT on the elliptical.  I’m not a runner.  So I occasionally throw in a run on the treadmill to mix things up, but it’s not my regular thing.  I prefer the elliptical for its low impact on knees and ankles.  And once in a while, the life-cycle.  But our gym only has one good life-cycle. 

 JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.  

This morning’s workout was back to normal.  Much better.  I was raring to go, ready for a hard workout.  I was also a little sore, so yesterday’s workout wasn’t as horrible as it felt, which is usually the case.  Pushing through the wall on a tough day feels good afterwards. 

TODAY:  Lats & biceps.  I did heavy sets, plus supersets with different exercises and higher reps for the same muscle.  Next, 8 min’s warm-up jog on the treadmill, then 30 min’s HIIT on the elliptical.  I don’t like to run, so I will throw in a run here and there, but I usually do cardio on the elliptical.  Plus, the elliptical is low impact on the knees & ankles.  Occasionally, I’ll do the life-cycle, but our gym only has 1 decent cycle. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.