Al–1961’s BodyBlog

The Gladiator Warrior discipline almost suffered breakdown last night.  I munched on whole grain crackers.  At least they were high in fiber & better than chips & other junk.  And all my other eating was clean, and no sweets. 

I found a Gold’s gym near the place we’re staying on vacation.     

I got an early morning workout in today.  It’s great having the early morning habit, as this doesn’t interfere with family activities while we’re on vacation.  WEIGHTS:  I’ve switched up, going light with lots of reps this week.  Worked chest today.  Whoa, lots of reps brings on the burn!  CARDIO:  45 min’s of intervals on the elliptical. 

Up for tomorrow:  Birthday cake & ice cream for daughter # 2 (turns 7).  Lordy Lordy, help me please!  (And no, I’m not breaking out into James Brown…..)

Don’t forget: 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

I hate jogging!  There I said it.  I did my first workout this morning while on vacation in FL.  I went for a jog.  I generally do interval workouts for cardio, on the treadmill or elliptical.  Today I jogged along A1A for 31.5 min’s.  I guess at a pace of 9 min miles (that’s what I usually do when I jog on the treadmill).  Quite a challenge this morning, doing it on concrete, on uneven surfaces at times, and into the ocean WIND!  My shins & lower back (scoliosis) will be sore tomorrow.  I guess I can’t complaine…….jogging at the beach.  I followed this up with 10 min’s of interval sprints.  Heartrate 160-170.  Finshed with a couple sets of crunches.

The Gladiator Warrior almost fell off the wagon last night.  I munched on those blue corn chips I’ve mentioned.  Thankfully, while carbs, they have 0 sugars.  But I really had cravings for something sweet!  I managed to keep that at bay.  Whew! 

Have a blessed Sunday. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.      

The drive to FL yesterday was long, especially since we got a later start than planned and Jensen Beach is further south than we thought.  We checked in at around 1am this morning.  My 8 & 6 yr old daughters did great in the van, though they did wake up arount 12:30am before arrival and they were LOOPY.  The Gladiator Warrior diet was pretty clean considering I was in the van for 12 hours.  Breakfast was a whole grain bagel with egg & sausage.  I had a turkey sub on whole wheat bread for dinner from Subway.  The snack food during the day was organic blue corn chips (0 sugars), nuts, and apples.  And……..NO SWEETS.   

Today, had a late breakfast, another bagel with egg & sausage.  Afternoon snack was turkey meat, and a banana with organic peanut butter.  Dinner will be chicken. 

No workout.  Today’s a rest day.  I’m at the beach in FL! 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

So my good buddy beekpr1 threw down the gauntlet yesterday…..no cheats for yours truly during my 11 day trip to FL (we leave this morning).  Hmmmm, no treats during family & Christmas gatherings, 1 wedding & 2 birthdays.  YIKES!  But the Gladiator Warrior is committed……I’ve made it to day 12 with NO TREATS in December, so I’m going to go for it!  I may not have access to any gym, so I got some workout suggestions from spring85sigma. 

WORKOUT THIS MORNING:  Another great workout.  Worked heavy on lats & upper back, with similar set rotation & supersets as workouts the past 2 weeks.  CARDIO:  50 min’s of interval’s on the elliptical.  Heartrate 155-170.  Whew! 

Here’s a repeat of a favorite quote from Calvin Coolidge:  "Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent."  Don’t let a bad workout or bad day discourage you…..persistence persistence persistence.  One more quote I read here on bodyspace:  "Abs are made in the kitchen, not the gym."  It’s all about eating clean…..

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.    

The Gladiator Warrior continues to transform into The Miracle Man…..no treats or junk so far in December!  While I was disappointed in my last progress pics, I’m starting to see changes in the mirror.  More definition in triceps & lats (and I think my triceps have even beefed up a little at the bottom part).   Also a little more lean in the back……in the last back pic, if you expand it, you can even see my scoliosis (curvature of the spine).  My "handles" haven’t been this lean since I was about 30 (turning 47 in 11 days).  My youngest turns 7 on the 18th;  now to get past 2 birthdays before Christmas without stuffing myself with cake…….This is all very encouraging.       

WORKOUT THIS MORNING:  Had a great workout.  Worked heavy on chest, with similar set rotation & supersets as yesterday’s workout.  CARDIO:  35 min’s of interval running on the treadmill.  Finished up with 4 quick sets of crunches for abs.  Heartrate 155-170. 

Have a blessed day.  As always,

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

Insomnia strikes again!  Up several times during night/morning.  Final time…..up since about 3am.  URRRGH.  On the upside, I’m becoming The Miracle Man.  At least in my eyes.  Mr. Chocolate Monster here has had no chocolate so far in December.  Or any sweets at all.  The gladiator battle continues…..     

WORKOUT THIS MORNING:  Still mixing it up a little, working shoulders today (delts & traps).  I lifted heavy 1 set, then 20-30 sec’s rest, then lifted same exercise with lighter weight & higher reps.  Then 60 sec’s rest, move to different excercise same muscle, and lift heavy.  Another 20-30 sec’s rest, then same exercise again with lighter weight & higher reps.  Another 60 sec’s rest, next exercise, etc.  I did this rotation from 1 exercise to the next, doing heavy set & light set per exercise, for multiple sets.  CARDIO:  30 min’s of intervals on the elliptical.   Heartrate 160-170.  Finished up with crunches for abs. 

Quote for the day (from Calvin Coolidge):  "Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent."  Don’t let a bad workout or bad day discourage you…..persistence persistence persistence. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.      

So I get home last night, and my daughters are all dressed up and they blindfold me.  They want to give me an early birthday celebration since we will be travelling on my b-day before Christmas.  My wife took this pic, which shows two of the reasons I’m so incredibly blessed: 

The Gladiator Warrior carries on……I did have a slight indulgence last night after dinner.  I munched on some organic blue corn chips & some fritos.  Both are obviously carbs, but 0 sugar.  But no sweets.  Otherwise, clean diet day. 

WORKOUT THIS MORNING:  Worked heavy on lats, with similar set rotation & supersets as yesterday’s workout.  CARDIO:  35 min’s of interval running on the treadmill, then another 15 min’s of intervals on the elliptical.  Yepper, 50 min’s of cardio to undue some of those chips last night.  Finished up with 4-5 additional rapid sets & supersets on the lats again. 

Have a groovacious day.  It’s a choice…….

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

What a weekend!  My Gators win SEC & go to nat’l championship game in January.  And the Navy Midshipmen beat Army 34-0.     

This weekend warrior, oops I mean Gladiator Warrior, is still keeping the diet clean in December.  Last night’s "snack" after dinner was a boiled egg & a protein shake.  I posted progress pics this morning.  Those abs are not giving up without a fight! 

WORKOUT THIS MORNING:  I mixed it up a little, working biceps & triceps.  I lifted heavy 1 set, then 20-30 sec’s rest, then lifted same exercise with lighter weight & higher reps.  Then 60 sec’s rest, move to different excercise same muscle, and lift heavy.  Another 20-30 sec’s rest, then same exercise again with lighter weight & higher reps.  Another 60 sec’s rest, next exercise, etc.  I did this rotation from 1 exercise to the next, doing heavy set & light set per exercise, for multiple sets.  CARDIO:  40 min’s of intervals on the elliptical.   Finished up with crunches for abs. 

Have a blessed day. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.      

GO GATORS….my man Tim Tebow.  On to the nat’l championship game.    

Diet was clean yesterday.  The gladiator warrior is battling on……so far December is strong.  No cheats.  Yesterday’s workout was heavy weights for chest & traps.  Did 30 min’s of intervals on the elliptical. 

Today is rest day. 

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.     

GO GATORS!  Beat Bama.  There, had to get that off my chest.    

The gladiator warrior is keeping on!  The diet is still going well.  I did have a few organic blue corn chips & some fritos last night.  Fortunately, they both had 0 sugars, and I followed that with a small protein shake.  The rest of the day’s food fare was clean.  Abs by Dec 31st??!!

ON DECK FOR TODAY:  I will get to the gym.  Yee haw.  Weekend’s are iffy for me for workouts, which is why I try to never miss a workout M-F.  Will be lifting heavy on chest, & possibly traps as well.  CARDIO:  My knees are sore this morning, esp the right one.  Probably from the hard interval runs on the treadmill yesterday.  So today I’ll do intervals on the ellipitical.   

Blessings,

JUST GETTING TO THE GYM IS A SUCCESSFUL WORKOUT.