Al–1961’s BodyBlog

Great cardio today……had a hard session & felt great.  3rd Saturday in a row that I got in a weekend workout.  I’m done for the week as far as lifting, so I hit cardio & abs.  Also finished up with back stretches.  The ole scoliosis is still acting up with my sore lower back, just as it was all day yesterday.  But it’s manageable, no limit to activites. 

WORKOUT THIS MORNING  —  CARDIO  &  ABS: 

CARDIO:  5 min’s warm-up intervals on the elliptical, then 25 min’s HIIT on the elliptical.  Heartrate 165-175.  Followed by another 20 min’s LIIT/MIIT on the elliptical.  Heartrate 140-155.

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

STRETCHING:  Plenty of stretching for the lower back.  

Just getting to the gym IS a successful workout!      

THE WEIGHTBELT……..that’s it for me.  When my scoliosis acts up, especially on leg day, my weightbelt is vital to the workout.  Today was one of those days.  My lower back was (and is) very sore this morning.  Without my trusty & faithful weightbelt, I couldn’t go as heavy with the weight, or go down as deep, for squats & hack squats.  It helped me get it done this morning. 

The fam’s heading to the beach tomorrow for a 9-10 day vacation …..except for me (sniffle, sniffle).  I’m hanging behind due to lots of stuff to do at work.  I’ve been working OT every night this week, and will work this weekend & late next week.  I’ll head to the beach next Thursday.  But no complaints or whining here……..I HAVE A JOB.  I’ve been through the unemployment ringer several times before making a career change a few years ago.  I’m very thankful to be blessed with a job during the current economic downturn. 

WORKOUT THIS MORNING  —  LEGS:

(8-10 reps, 45-75 sec’s rest) 

–  Smith Machine squats, alternated with hack squats  (5 sets ea, dropset on last set for each)

–  Standing calf raise, alternated with seated calf raise  (5 sets ea, dropset on last set for each)

–  Leg curls  (4 sets, dropset on last set)

–  Leg extensions  (4 sets, dropset on last set)

OBLIQUES:  Side bends w/ 25 lb wt  (4 sets each side, 10-15 reps)

ABS:  Knees to chest raises in Roman Chair  (5 sets)

Just getting to the gym IS a successful workout!     

ZOINKS!  I get home last night after working late, and my daughters are having movie night with pizza & KK donuts.  My youngest brings a box full of assorted donuts & opens it right in my face so that I can’t avoid getting a whiff of these heavenly treats.  And she points out that she got me my favorite.  Chocolate of course.  As God is my witness…………I had none.  Zip, zilch, nada.  I’m saving that treat til the weekend.  Oh the hurdles & obstacle courses we clean eaters must navigate.  I also woke up early again, but I got a good hard REM sleep last night.  Energy abounds after the workout this morning.     

WORKOUT THIS MORNING  —  BICEPS:

(Heavy:  5-8 reps, 30-60 sec’s rest) 

–  Curlbar curls, alternated w/ DB curls  (5 sets ea)

–  Straightbar curls, alternated w/ reverse DB curls  (4 sets ea)

–  Cable curls, alternated w/ reverse cable curls  (3 sets ea)

CARDIO:  40 min’s of LIIT & MIIT on the elliptical.  Heartrate 135-155.

Just getting to the gym IS a successful workout!    

So I’m already a little cranky at the gym this morning.  Same ole story…….up early, before 3am and not enough sleep.  My workout mojo stayed in bed & didn’t come with me to the gym.  Anyway, I’m grinding thru cardio on the treadmill.  I’m the ONLY person on the entire row of treadmills.  And I’m smack dab in the middle.  A row of 16, I counted them.  This older fellow gets on the one right next to me.  What’s up with that?  Why couldn’t he pick any of the other treadmills & let me have my space?  The only good reason for someone to do that would be if it was a 25 yr old PYT (Pretty Young Thing) to give my ego a boost……..LOL.  He definitely didn’t fit the bill. 

WORKOUT THIS MORNING  —  BACK:

(5-8 reps, 90 sec’s rest on pullups, 30-60 sec’s rest on weights)

–  Pullups  (23, 10, 8, 7, 7  –  Last set superset w/ bentover DB rows)

–  Close grip cable pulldowns, alternated w/ cable rows  (5 sets ea)

–  Bentover barbell rows, alt w/ bentover DB rows  (5 sets ea)

CARDIO:  5 min’s of easy sprint warmups.  Then 22 min’s HIIT sprints on the treadmill.  Heartrate 160-175.

ABS:  Situps w/ 10 lb wt on decline bench  (3 sets, dropset on each set)

Just getting to the gym IS a successful workout!     

Slept well last night, which fueled a good heavy lifting workout.  I slept poorly Sunday night & was dragging yesterday afternoon & last night.  A good case of DOMS is going on in my chest (which even started last night), with the tweak of my routine this week by doing alternating exercises.  Sure did the trick yesterday.  Hoping for more of the same tomorrow from today’s shoulders & tri’s workout.  

I’ve been going heavy for a couple months & I’m thinking of taking next week to mix it up with a week of high rep lifts, just to keep the ole muscles guessing.  Blast & burn.  Still sticking to the once per week cheat (or treat?).  Had me some chips & ice cream on Saturday night.  Clean eating otherwise.   

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(Heavy:  5-8 reps, 30-60 sec’s rest) 

–  Arnold DB press, alternated w/ front DB raises  (5 sets ea)

–  Military press, alternated w/ lateral DB raises  (5 sets ea)

–  Curlbar tricep ext’s, alt w/ close grip bench press  (5 sets ea)

–  Cable reverse tricep ext’s, alt w/ cable rope pushdowns  (4 sets ea)

CARDIO:  21 min’s of intervals on the stairmaster.  Heartrate 155-165.

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

Just getting to the gym IS a successful workout!      

Do you feel compelled to conform to the unhealthy eating habits of family, friends & coworkers at various gatherings, events or holidays?  Last week, I commented on how grateful I am for being able to workout, eat healthy & stay active.  That I’m going to make a conscious effort to not develop an internal attitude of arrogance or pride, regarding the terribly unhealthy eating habits, lack of exercise & ever expanding waistlines of so many of my peers.  Now that is a genuine goal.  BUT WITH THAT SAID, I have no intention of giving in to the pressures from those around me to go with the flow, to eat the same junk & unhealthy foods they do.  After my post last week, I read a blog of a BB.com friend who acquiesced & agreed to eat what everyone else was eating while on vacation with family.  And this person felt terrible upon returning from vacation & getting back to regular clean eating efforts.  REALLY?  Now, I might relax my standards some, which I don’t mind.  Especially at special times like the holidays, celebrations, etc.  But no way will I let my family, coworkers, etc. dictate what I’m going to eat.  Why should I have to conform to their unhealthy habits, just so they won’t nag at me?  I don’t make a big deal out of eating clean.  I don’t brag or make "knowing comments" on my superior eating habits.  I just quietly go about making the adjustments necessary to do the best I can in various situations.  What about you? 

WORKOUT THIS MORNING  —  CHEST:

(Heavy:  5-8 reps, 45-60 sec’s rest) 

–  Decline bench press, alternated w/ decline flyes  (4 sets ea)

–  Flat bench press, alternated w/ flyes  (4 sets ea)

–  Incline bench DB press, alternated w/ incline flyes  (3 sets ea)

–  Pec dec machine flyes  (4 sets)

CARDIO:  25 min’s HIIT on the elliptical.  Heartrate 160-175.

OBLIQUES:  Side bends  (3 sets w/ 10 lb wt  &  2 sets w/ 25 lb wt)

Just getting to the gym IS a successful workout!      

BLAST OFF!  Talk about a Wheaties morning……..my cardio only workout this morning was killer.  I kicked it up a notch on the speed for running sprint intervals on the treadmill.  This was the 2nd Saturday in a row that I managed to get to the gym for cardio, and raised the bar both times.  This leaning out process is helping my performance in aerobic exercise.  Unfortunately, the lean out also means some lost size in the shoulders & upper arms.  Better definition yes, but I’m not that big to start with, so I wish the lost size was confined around the abs & obliques.  But I’ll take what I can get on the way to ABS CITY.       

WORKOUT THIS MORNING:

CARDIO:  5 min’s of easy sprint warmups.  Then 25 min’s HIIT sprints on the treadmill.  Heartrate 165-175.  Followed by 25 min’s LIIT on the elliptical.  Heartrate was still 145-155.

ABS:  Knees to chest raises in Roman Chair, alternated with crunches with 25 lb wt  (3 sets each)

Just getting to the gym IS a successful workout!     

GETTING SLEEP + LEG DAY = KILLER WORKOUT      

I got a good night’s sleep last night.  Thankfully, I didn’t get hit with 2 nights in a row of insomnia.   Blasted legs this morning to the point of being shaky as I came down the stairs afterwards.  Whoever had the brilliant idea of putting all the leg equipment up on the 2nd floor of the gym sure had an evil sense of humor……..

I was thinking this morning of how GRATEFUL I am for being able to workout, eat healthy & stay active.  I think it’s easy, if we’re not careful, for us gymrats & workout fanatics to get a little uppity (at least on the inside) & look down our nose at our family, friends & coworkers when we watch their terribly unhealthy eating habits, lack of exercise & their ever expanding waistlines.  I’m going to make a conscious effort not to develop an internal attitude of arrogance or pride, but thankfulness.  I’m thankful for God’s gift of feeling good, being trim & still having the ability to keep up with my daughters as I close in on 50.  HAVE A GREAT WEEKEND EVERYONE.      

WORKOUT THIS MORNING  —  LEGS:

(8-10 reps, 45-75 sec’s rest)

–  Smith Machine squats  (4 sets)  -  Dropset on last set

–  Hack squats  (4 sets)  -  Dropset on last set

–  Smith Machine squats  (2 sets)  -  Dropset on 2nd set

–  Hack squats  (2 sets)  -  Dropset on 2nd set

–  Calf raises  (6 sets)  -  Dropset on 3rd & 6th sets

–  Leg curls  (4 sets)  -  Dropset on last set

–  Leg extensions  (4 sets)  -  Dropset on last set

–  Walking lunges  (2 sets)  -  25 lb DB in each hand

ABS:  Knees to chest raises in Roman Chair  (5 sets)     

Just getting to the gym IS a successful workout!     

Didn’t sleep well & up before 4am.  UGH!  Talk about sluggish before heading to the gym.  My legs felt like lead weights.  But there’s nothing for it………….just get it done  ("Just getting to the gym IS a successful workout").  The workout started a little slow, but once the blood started flowing things actually went pretty well.  I’ve got DOMS going in my lats from yesterday, and I’m still stoked from hitting a PR in yesterday’s workout (21 pullups). 

WORKOUT THIS MORNING  —  BICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

- Curlbar curls  (5 sets)  -  Last set superset w/ curlbar reverse curls

- DB curls  (5 sets)  -  Last set superset w/ DB reverse curls

- Straightbar curls  (5 sets)  -  Last superset w/ straightbar reverse curls

- Cable curls  (3 sets)  -  Last set superset w/ cable reverse curls

CARDIO:  40 min’s LIIT/MIIT on elliptical.  Heartrate 140-150.

OBLIQUES:  Side bends w/ 25 lb wt  (4 sets each side, 10-15 reps)

Just getting to the gym IS a successful workout!     

More leaning & another lb down.  I’m continuing to see more definition as I keep a laser focus on diet.  COOL.      I won’t record weight til August, but I’ve checked weight for 4 or 5 straight days to make sure that’s a reliable number.  Still determined to have Clean Eats & Few Cheats.  Had a good workout this morning.  

WORKOUT THIS MORNING — BACK:

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

Pullups  (21, 12, 8, 7, 6  -  NEW PR)  -  Last set superset w/ cable rows

Bentover barbell rows  (5 sets)  -  Last set superset w/ bentover DB rows

Close grip cable pulldowns  (4 sets)  -  Last set same as above

Cable rows  (4 sets)  -  Last set same as above

CARDIO:  27 min’s of intervals on stairmaster. Heartrate 155-175.

ABS:  Leg raises  (5 sets)  -  Last 2 sets superset w/ crunches w/ 10 lbs

Just getting to the gym IS a successful workout!