Al–1961’s BodyBlog

The Stairmaster……..Master of the Universe.  At least in my universe.  It’s the King of cardio equipment for me.  Revs up my heartrate from 0 to 60 in a blink.  When I’m in a rush & need a quick HIIT session, the stairmaster is the ticket.  Did the trick this morning.        

 EARLY wake-up…..My 7 yr old comes into our room around 1:30am.  Not sure why, as I was definitely into deep REM sleep & groggy.  Next thing I know, my wife has her crawl into bed with us.  Now daughter #2 is a fidgety perpetual motion machine.  She NEVER stops moving or talking, and this carries over to sleep time.  So now she’s giving me the Triple P action now…….LOL.  Pushing, poking & prodding.  Yours truly ends up on the couch downstairs for the duration.  No more deep sleep.  I finally just get up at 4am.  Have you seen those funny commercials where folks are way out of their element, but say "But I good a good night’s sleep at a Holiday Inn Express"?  That won’t be me today.  Can you say afternoon slump?      

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Military press  (5 sets, superset on 3rd & 5th sets w/ lateral DB raise)

–  Arnold overhead DB press  (4 sets, superset on 2nd & 4th sets w/ lateral DB raise)

–  Front DB raise  (4 sets, superset on 2nd & 4th sets w/ lateral DB raise)

–  Curlbar tricep extensions  (5 sets, superset on 3rd & 5th sets w/ DB kickbacks)

–  Close grip bench press  (4 sets, superset on 2nd & 4th sets w/ DB kickbacks)

–  Reverse grip cable tricep ext’s  (4 sets, superset on 2nd & 4th sets w/ regular grip cable tricep ext’s)

CARDIO:  21 min’s HIIT on the stairmaster.  Heartrate 160-175.

Just getting to the gym IS a successful workout!      

EARLY wake-up…..My 7 yr old comes into our room around 1:30am.  Not sure why, as I was definitely into deep REM sleep & groggy.  Next thing I know, my wife has her crawl into bed with us.  Now daughter #2 is a fidgety perpetual motion machine.  She NEVER stops moving or talking, and this carries over to sleep time.  So now she’s giving me the Triple P action now…….LOL.  Pushing, poking & prodding.  Yours truly ends up on the couch downstairs for the duration.  No more deep sleep.  I finally just get up at 4am.  Have you seen those funny commercials where folks are way out of their element, but say "But I good a good night’s sleep at a Holiday Inn Express"?  That won’t be me today.  Can you say afternoon slump?      

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

Details to follow shortly, after the workout. 

Just getting to the gym IS a successful workout!      

Still a Pansy-Free Zone……..no cheats in June.  This is probably the longest I’ve ever gone without munching on any sweets or chips & popcorn.  Certainly longer than the run I had in December, which came to a screeching halt with birthdays & holiday celebrations.  I’m seeing more definition, though the BF still wants to cling to the mid-section like Elmer’s Glue (especially the obliques). 

I did come down with a cold (in June?!).  Slight runny nose, sore throat & headache this morning.  But can’t let just a slight cold stop workouts.  Popped some ibruprofen again & got it done at the gym this morning.  And had a good workout.     

WORKOUT THIS MORNING  —  CHEST:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Decline bench press  (6 sets, superset w/ decline flyes on 2nd, 4th & 6th sets)

–  Incline bench press  (5 sets, superset w/ incline flyes on 1st, 3rd & 5th sets)

–  Pec dec fly machine  (5 sets, superset w/ pushups on 1st, 3rd & 5th sets)

CARDIO:  40 mins of LIIT/MIIT on elliptical.  Heartrate 140-155.

ABS:  Crunches with 10 lb wt.  (4 sets)

Just getting to the gym IS a successful workout!     

That dreaded Hill………Leg Day.  I always feel like I’ve won the Super Bowl after going at it on leg day.  Especially after hitting squats with dropsets or supersets thrown into the mix.  And with limited rest between sets, it’s a 2-fer……..getting the heartrate up there for some HIIT along with blasting the legs.  "Hey Al, now that you’ve won on Leg Day, where are you going now?……..Why, I’m going to Disney World!"      

I felt the onset of cold symptoms yesterday & woke this morning with a scratchy throat, drainage & a slight headache.  I hate missing workouts M-F.  So I popped some ibruprofen & throttled back just enough on the workout (approx 5%) to leave something in the tank for keeping the ole bod from dropping to major sickness.  Also doubling up on multivitamins, vit C & anti-oxidants. 

WORKOUT THIS MORNING  —  LEGS:

(8-10 reps, 60-75 sec’s rest)

–  Smith Machine squats  (6 sets)  –  Superset with hack squats on 2nd & 4th sets;  superset + dropset w/ hack squats on 6th set

–  Calf raises  (6 sets)  –  Superset with seated calf raises on 2nd, 4th & 6th sets

–  Leg extensions  (5 sets)  –  Superset last set with hack squats

–  Leg curls  (5 sets)  –  Superset last set with hack squats

–  Walking lunges w/ 25 lb DB in each hand  (2 sets)  –  Superset each set with standing calf raises holding same DB’s

ABS:  Leg raises over the head  (4 sets)

Just getting to the gym IS a successful workout!      

Another PR for pullups…….but no *&#%$!! stamina.  I think I’ve discovered the secret to increasing reps on pullups.  At least on the 1st set.  Just lose weight.  I’m down 4-5 lbs since early May with focus on diet, so I’m simply lifting less bodyweight on pullups.     I’m amazed that I can pull off 17 pullups.  But I have no staying power.  I drop almost 50% from the 1st to 2nd sets.  Frustrating.  Oh well, it’s all good though.  I’m hitting the workouts everyday M-F, and the diet has been good for 6-7 weeks.  1 cheat day on weekends in May, and no cheats in June.  I’m good with that.  

WORKOUT THIS MORNING  —  BACK  &  BICEPS:

(5-8 reps, 90 sec’s rest on pullups, 45-60 sec’s rest on weights)

–  Pullups  (17, 9.5, 7, 6, 6.  Last set superset w/ barbell bentover rows)

–  Cable rows  (4 sets, last set superset w/ wide grip cable pulldowns)

–  Barbell bentover rows  (4 sets, last set superset w/ DB bentover rows)

–  Curlbar curls  (5 sets, last set superset w/ dumbbell curls)

–  Straightbar curls  (4 sets, last set superset w/ dumbbell curls)

–  Cable curls  (4 sets, last 2 sets superset w/ dumbbell curls)

CARDIO:  27 min’s of sprint intervals on treadmill.  Heartrate 155-165.

ABS:  Crunches w/ 25 lb wt.  (4 sets, last set with 2 dropsets)

Just getting to the gym IS a successful workout!     

CLEAN EATS & NO CHEATS over the weekend.  No cheats in June so far.      

I did come close last night.  I took my daughters to a Mexican restaurant last night, after going for a leisurely walk & bike ride around a lake near home yesterday afternoon.  But I kept the chips & salsa to a minimum;  plus, I ordered 3 soft chicken tacos & skipped eating the tortilla wrapping.  The desire for junkfood & sweets seems to wane after a couple weeks of clean eating.  Sweet.  (Pardon the pun…….      )

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Front DB raise  (5 sets, last set superset w/ Arnold overhead press)

–  Lateral DB raise  (4 sets, last set superset w/ Arnold overhead press)

–  Military press  (4 sets, last set superset w/ Arnold overhead press)

–  Close grip bench press  (5 sets, last set superset w/ chair dips)

–  Cable reverse tricep ext’s  (4 sets, last set superset w/ chair dips)

–  Straightbar tricep ext’s  (4 sets, last set superset w/ chair dips)

CARDIO:  26 min’s of intervals on elliptical.  Heartrate 155-170. 

Just getting to the gym IS a successful workout!      

BONUS……a weekend workout.  I hit the gym at 7am to get in a workout, and now the weekend is free for family time.  Yesterday was a no cheat day with diet. 

WORKOUT THIS MORNING  —  CHEST:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Decline bench press  (4 sets, last set superset w/ decline flyes)

–  Flat bench press  (4 sets, last set superset w/ flyes)

–  Incline bench dumbbell press  (4 sets, last set superset w/ incline flyes)

–  Pec dec machine flyes  (4 sets, last set superset w/ pushups)

CARDIO:  20 min’s HIIT on elliptical, heartrate 160-175.  Followed by 10 min’s LIIT on elliptical, heartrate 140-155.

ABS:  Situps w/ 10lb wt on decline situp bench  (4 sets, last set w/ dropset)

Just getting to the gym IS a successful workout!     

Wowzers, what a difference a day makes!  Yesterday I had absolutely no energy or strength for leg day, and the workout was a grind.  Today, I set a PR on pullups & came "this close" to reaching my 1st goal with pullups.  That goal is 15 pullups on the 1st set, and only dropping to 10 pullups on the 2nd set.  My legs were tired & felt heavy this morning, but that’s to be expected after hitting them on leg day.  I’m stoked about the pullups.  Especially since they intimidate me almost as much as going all-out for squats. 

Goal for this weekend:  No cheats.  If I make it, then I’m definitely going for no cheats the entire month of June.  If not, that’s OK too, since I averaged 1 cheat per weekend in May and I’m making progress on leaning down.  Steve, aka Ledford45, is my inspiration for considering an entire no-cheat month, since he went with no cheats in May.  ShanBL is another inspiration with her discipline on diet & great progress. 

WORKOUT THIS MORNING  —  BACK  &  BICEPS:

(8-10 reps, 90 sec’s rest on pullups, 45-60 sec’s rest on weights)

–  Pullups  (16, 9, 6, 6, 5.  Last set superset w/ dumbbell bentover rows)

–  Cable rows  (4 sets, last set superset w/ wide grip cable pulldowns)

–  Bentover barbell rows  (4 sets, last set superset w/ chinups)

–  Curlbar curls  (5 sets, last set superset w/ dumbbell curls)

–  Straightbar curls  (4 sets, last set superset w/ dumbbell curls)

–  Cable curls  (4 sets, las set superset w/ dumbbell curls)

CARDIO:  26 min’s LIIT/MIIT intervals on elliptical.  Heartrate 135-155.

ABS:  Crunches w/ 20 lb wt  (4 sets, last set w/ 2 dropsets)

TGIF………rest & recovery weekend.                  
 HAVE A BLESSED WEEKEND. 

Just getting to the gym IS a successful workout!     

Holy energy zap Batman!  My workout mojo took a vacation to Tahiti, without giving me notice.  I had no energy this morning for leg day & my strength was WAY down.  I had no idea during my warmup sets for squats, since I do very light weights to get the muscles loosened up.  Then I got to it for the first set & WHAMMO!  Who put the extra pair of 45’s on the bar?  It felt like a ton of bricks.  My lower back was a bit stiff too.  I had to immediately drop 25-30% of the weight to start off the workout.  Living by the motto today?  Heck yeah.  I was clinging to it by my fingernails….LOL.  The upshot:  Got it done.  Slog City & all.   

On the upside:  Clean eats & no cheats yesterday.  1/3 of June down, with no cheats. 

WORKOUT THIS MORNING  —  LEGS:

(8-10 reps, 60-75 sec’s rest)

–  Smith Machine squats  (5 sets)  -  Last 2 sets superset w/ leg press

–  Hack squats  (4 sets)  -  Last set superset w/ leg press

–  Calf raises  (6 sets)  -  Last 2 sets superset w/ seated calf raise

–  Leg curls  (4 sets)  -  Last set w/ dropset

–  Leg extensions  (4 sets)  -  Last set w/ dropset

ABS:  5 sets of situps on situp decline bench

I think these are the days that really count.  It’s easy to blast the workout when you’re stoked & jacked with energy.  It’s the days when you slog through it that are the real successes.  I feel very satisfied.  I didn’t have "it" today, but pressed on.  Have a great day everyone.     

Just getting to the gym IS a successful workout!     

Health, sleep & diet.  It’s a glorious day.  The after effects from Monday’s migraine are gone, so I’m feeling great.  I had roughly 5 hrs of good sleep last night, which is doing well for me these days.  The diet is bang on…….clean eats & no cheats yesterday.  No cheats in June.  I’m down approx 3 lbs from this time last month, so the leaning out is progressing.     

WORKOUT THIS MORNING  —  DELTS  &  TRICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Arnold overhead dumbbell press  (4 sets, last set superset w/ front dumbbell raise)

–  Military press  (4 sets, last 2 sets superset w/ front dumbbell raise)

–  Lateral dumbbell raise  (4 sets, last set superset w/ front dumbbell raise)

–  Curlbar tricep extensions  (4 sets, last 2 sets superset w/ close grip bench press)

–  Cable reverse tricep extension  (4 sets, last 2 sets superset w/ tricep kickbacks)

–  Cable tricep extension  (4 sets, last 2 sets superset w/ close grip bench press)

CARDIO:  25 min’s of intervals on stairmaster.  Heartrate 155-170. 

Just getting to the gym IS a successful workout!