Al–1961’s BodyBlog

IRONY & BEATING DOWN THE INSOMNIA BEAST.  It’s time to retire the Gladiator Warrior.  The plan on Dec 1 was to be a clean eating warrior machine.  To drop BF & bring out some abs.  I’ve dropped 1.5-2 lbs since Dec 1, despite indulging in a big way over vacation, birthdays, wedding & family foodfests during the FL trip.  And the pants are a little looser.  The irony is that the mirror doesn’t indicate any BF progress to my eyes.  But in today’s pics below I think I’ve added some muscle mass.  Go figure!  And……..I got a good night’s sleep last night.        

WORKOUT THIS MORNING:  Lifted for higher reps w/ lower weights on delts & triceps.  Really good burn.  Cardio was a mixed bag.  With a good night’s sleep, I planned to push hard for 30 min’s of interval runs on the treadmill followed by 10-15 min’s of intervals on the elliptical.  But the chest congestion is still rearing it’s ugly head during cardio.  My legs were able & willing, but the lungs couldn’t follow.  More cough cough, wheez wheez, etc.  I had to stop at 25 min’s of interval runs & call it a day.  Did manage to keep the heartrate at 160-170, but probably because I couldn’t breathe.  Finished things up with another 4 rapid sets each on the delts & tri’s with supersets. 

Well, it starts over tomorrow.  This is a lifetime lifestyle choice, not just a short-term diet.  HAPPY NEW YEAR!  And…….as always: 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

I need some Joe.  And a box of toothpicks for my eyelids this aftn.  The Insomnia Beast paid another visit…..2 nights in a row.  Downside:  I got up 2nd night in a row since I couldn’t sleep.  Got about 1-1.5 hrs sleep each night.  Upside:  I was very hungry when I got up around 1:30am this morning, but I did not succomb to munching.  Feel good about that.  And yesterday was clean diet all day. 

WORKOUT THIS MORNING:  I still got up and hit the gym.  My weight workout wasn’t bad.  Worked lats & biceps, with low weights/high reps (15-20 per set).  Cardio, on the other hand, was grueling.  I managed to grind out 30 min’s of intervals on the elliptical, with heartrate 155-165.  I had planned to jog 3 miles on the treadmill followed by 10 min’s of sprint intervals, but I just didn’t have it this morning.  My legs felt like lead weights.  Finished with 4 rapid sets again on lats & bi’s with supersets, then some crunches for abs.  Not a bad workout all in all.  But I’m definitely going to be in survival mode today, and living the motto: 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.       

Now, could someone pass the Java Joe please……….

PART II:  Cough cough, wheez, cough cough cough, wheez, etc. 

Fortunately, the chest congestion was better this morning.  A friend recommended rubbing eucalyptus (vaporub) on the chest.  I tried it last night.  Less coughing during the night & at the gym this morning.  I’m sold!  And I didn’t sound as much like I was coughing up a lung during cardio today.     

Other than some movie popcorn, this weekend was cleaning eating.  No nighttime visits from the Munchy Monster!  I did have another visit last night/this morning by the Insomnia Beast.  I’m very ready for that guy to go away…….

WORKOUT THIS MORNING:  Chest.  Lots of reps at lower weight on various chest exercises with barbell & dumbbells.  Will continue this higher rep cycle this week, then change it up next week.  Followed this with cardio of 35 min’s of intervals on the elliptical.  Finished with rapid sets of incline & decline push-ups, with incline flyes in between. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

Cough cough, wheez, cough cough cough, wheez, etc.  HELP!!!

Getting over chest cold & massive congestion still abounds.  Cardio kicked my butt!  Could not breath.  Everytime I coughed, I’m sure everyone at Gold’s Gym feared I was coughing up a lung.  Last night I had some corn chips & popcorn for a movie night at home.  Otherwise, yesterday was a very clean diet day. 

WORKOUT THIS MORNING:  Shoulders (delts) & triceps.  Still doing cycle of low weights & higher reps (15-20 per set).  The aforementioned cardio was a grueling 30 min’s of intervals on the elliptical.  Followed this with 4-5 rapid sets with rotating exercises to hit the delts & tri’s again.  Finished with fast sets of crunches, leg raises & sit-ups. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

Time for damage control.  It’s amazing what 8 or 9 days of going off a clean diet & indulging in birthday, holiday & wedding treats can do.  But today’s a new day and time to get back on track.    

It turns out I was pretty crazy hitting the gym on Christmas Eve, after being up for 24 hours from a late start on the long drive back from FL.  I had been coming down with something and felt progressively worse after working out.  Yesterday I was wiped out.  Massive chest congestion, headache, body aches, sneezing, coughing coughing coughing, etc.  Fortunately, being healthy overall helps……I started to recover last night. 

WORKOUT THIS MORNING:  Not a stellar workout since I’m recovering, but at least I made it in.  Worked lats and biceps with low weight & high reps (15-20 per set).  CARDIO:  40 min’s of intervals on the elliptical, at less intensity than usual.  Finished with 4 rapid sets/supersets on lats & bi’s again. 

Hope everyone had a Merry Christmas.     

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

Well the Gladiator Warrior fell off the chariot!  Birthday cake, wedding cake & family feasts galore while on FL vacation.  And my wife’s family tends to eat late dinners, as in 9-10pm.  Way too late for this camper!  But we had some great cuisine.  Plenty of authentic Chinese fare (my wife is Chinese).  One of her cousins made sushi & sushemi one evening.  Mmmmm.  Ok….I’ve dusted myself off, and jumped back on the chariot wagon.  Maybe Ben Hur can pull me along.  (One of my favorite movies BTW)     

Call me crazy…….we arrived home at around 4:30am this morning.  I tried to go to sleep, but was wide awake.  So……I got up & went to the gym.  Fortunately, I worked out throughout the vacation, so diet damage was not as bad as it could have been.  (A small pat myself on the back…….) 

WORKOUT THIS MORNING:  Chest.  Low weight & high reps.  Followed by 45 min’s of intervals on the elliptical.  Then I did another 4 sets of incline flyes with 30 sec’s rest between sets.  Finished up with crunches for abs.  I’m gonna need an afternoon nap………  

MERRY CHRISTMAS!!  The Savior is born!    

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

GLADIATOR OBSERVATION: I don’t want to age to senior citizenship with poor fitness & health. The place we stayed the past 6 days for vacation in Jensen Beach had quite a few guests who were > 60. So many people that were in such poor shape: couldn’t get around very well; a challenge getting up stairs; couldn’t enjoy a simple walk on the beach as they should; etc. It was a reminder that this deal is not just a program to get lean. It’s a lifetime lifestyle of healthy eating & exercise. My own parents had poor quality of life their last 10 years each. I attribute most, if not all, of their decline to poor health choices. I do not plan to follow that path. I may get cancer, have an accident, etc. But I do not want to experience a steady decline in my 60’s, 70’s & 80’s to the point of having many health problems, and getting around with a walker or wheelchair. I want to be active throughout those senior year decades.

WORKOUT THIS MORNING: Lats & upper back. Light weights & high reps (15-20). CARDIO: 45 min’s of intervals on the elliptical. Followed by 4 quick sets each again for lats & upper back, and supersets. Finished up with crunches for abs.

ON THE FOOD FRONT: I had a piece of birthday cake last night. Otherwise, clean eating yesterday & today. I had a wedding rehearsal dinner feast ahead for tonight, but daughter #1 is sick. I will stay with her while the rest of the family goes to the dinner.

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.

OK, time for the Gladiator to get back to training mode.  Time to bring the discipline back to the forefront & bear down, after a few days of holiday/vacation cheats.  

Last night was daughter #2 birthday party (turns 7 today).  Pizza & cake.  I "tested" the homemade NY style pizza daughter #1 & I picked up.  And, of course, I had cake.  After all, my name was on the cake too…….I turn 47 this coming Monday.   But the rest of the day was clean, and my mother-in-law made this awesome Vietnamese soup noodle dish.  Lots of meat, veggies, sprouts, angel hair noodles, and spice.  Yummy & healthy.     

WORKOUT THIS MORNING:  Triceps.  Again, light weights & high reps (15-20) with lots of burn & a great pump.  CARDIO:  35 min’s of interval running on the treadmill.  I may squeeze in a short upper back workout this afternoon/evening.  Another great vacation workout. 

Leaving the beach today, heading for Tampa.  I WILL MISS THE BEACH. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

And then reality set in……..    

Yep, more family came in last night with more Christmas goodies.  I munched out on more cookies last night.  I was also ticked with myself on a family matter.  Yes I admit it……..my name is Al and I’m a Stressoholic.  I’m not one to stop eating when under stress.  I tend to chow on the munchies when stressed.  Plus, the inevitability of 2 birthdays, family, a wedding and holiday feasts galore has set in.  I will relax some on the diet fare over the next week, but I don’t intend to go whole hog.  Yesteday’s success:  We took the girls to an ice cream shop in the afternoon.  Yours truly had zip, zilch, nada.  Also, went for a family bike ride yesterday afternoon.  So…….I will eat clean this coming week, with some giving in to the family events swirling around me. 

WORKOUT THIS MORNING:  Shoulders.  Worked delts & traps.  Again, light weights & high reps (15-20) and burn burn burn!  Wowzers.  CARDIO:  30 min’s of intervals on the elliptical.  Finished with 4 quick sets on delts (20 sec’s rest between sets), with supersets on last 2 sets.  Great vacation workout. 

God is good.  May His blessing pore out upon you today.   

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

Well, the Gladiator Warrior fell into the pit of Christmas treats last night.  I munched out on a slew of Christmas cookies.   I’m going to call it my vacation cheat night for the 1st half of December.  And, I’m not going to berate myself over it…….it was quite an accomplishment going > 2 weeks without ANY treats.  Now, to maintain warrior discipline for the all too tempting 2nd half.

WORKOUT THIS MORNING: On the upside, I had an awesome workout.  Workout cycle this week is lighter weights, higher reps (15-20 per set).  Today I worked lats & biceps.  Holy Smimoly!  High reps burn!  CARDIO:  35 min’s of intervals on the elliptical.  Finished up with 4 rapid sets again, each, for lats & bi’s (30 sec’s rest between sets). 

Have an awesome day.  Christ came 2000 years ago.  I love the Christmas season.     

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.