Al–1961’s BodyBlog

I went to bed at 10pm and fell asleep fairly quick.  Great.  Then, next thing I know, it’s time to use the restroom and get up for the 5am workout.  I hit the restroom, take a fat-burner just to get a little boost for the early start, wash my face & put in my contacts.  Put on the workout clothes.  So far, so good.  I get ready to brush my hair, and glance at my watch as I put it on. 12:30am it reads. WHAT?!!!  So I check the clock on the bathroom counter.  Yep, 12:30am.  It’s NOT 4:30am, and I did not get up from my alarm going off.  #%&@!!  Now I’m VERY wide awake.  Tried laying back down, but nothing doing.  Sleep is not happening.  I’m up for the duration…….Never got back to sleep.  Goofiest boner I’ve pulled in awhile.  

My back gets achy when I don’t get enough rest, and it is.  Not feeling too great either.  I had planned to work late tonight, but now I’m thinking I may take a half-day off after lunch.  I foresee a serious crash coming this afternoon.  Workout wasn’t too bad, but it sucked that I didn’t have enough in the tank to go full-blast in spin class.  Had to throttle back some.    

WORKOUT THIS MORNING  —  BICEPS:

(6-10 reps, 60 sec’s rest)

–  Curlbar curls  (6 sets, dropset on last set)

–  DB curls  (6 sets, dropset on last set)

CARDIO:  Spin class.  Brad "The Man" Instructor, but couldn’t give my all.

Just getting to the gym IS a successful workout!     

It was a Spaghetti Western workout this morning.  In reverse order…..THE UGLY:  It was tough slogging this morning.  No oomph or get up & go.  I had to concentrate extra hard to keep from simply going thru the motions.  My shoulders were way sore from yesterday’s pullups.  Not DOMS soreness, but achy.  I’ve figured out that pullups hit the shoulders about as much as lats.  At least for me.  I think that’s why I can do a fair number of pullups.  For my size, I believe I have pretty strong shoulders.  Anyway, I’ve also determined that hitting chest the day after pullups is a non-starter.  My shoulders were achy & on vacation this morning.  THE BAD:  OK, there was no bad.  Unless I injure myself, or miss a workout due to sickness or over-sleeping, I don’t consider any workout to be bad.  THE GOOD:  Got it done this morning.  The enthusiasm wasn’t there, but that’s irrelevant in my book.  If I miss a workout simply because I’m not feeling it, then I consider myself a pansy.  If you get it done, then it’s all good.  

With today’s blog slog theme, I couldn’t resist:       

http://www.youtube.com/watch?v=1hYV-JSjpyU  

WORKOUT THIS MORNING  —  CHEST:

(6-10 reps, 60 sec’s rest)

–  Decline bench press  (6 sets, dropset on last set)

–  Decline flyes  (4 sets)

–  Incline bench press  (4 sets, dropset on last set)

–  Pec dec machine  (4 sets, superset 3rd & 4th sets with pushups)

CARDIO:  25 min’s of LIIT on the elliptical.  HR 130-145.

Just getting to the gym IS a successful workout!     

REVAMP TIME.  Today marks the start of the new workout routine.  The plan is to go with heavy lifts, but not to go below 6 reps.  I’ll be aiming to hit 6-10 reps per set, with each week being a completely different set of exercises from the previous week, for continuous variation.  I also plan to limit cardio hard interval training to 15-20 min’s, except for Wednesday spin class.  I’m shooting to add 1-3 lbs of lean mass by end of of the year, but without adding pudge. 

So let’s hear it for changes.  To commemorate changes, I give you Changes In Attitudes Changes in Latitudes, by Jimmy Buffett.  My very 1st concert was JB, in 1979 (30 yrs ago?!!).  I saw him in concert 4 times between 1979-1990.  I actually met him once in 1991, when I was on a business trip to New Orleans while in the Navy.  Very cool!       

http://www.youtube.com/watch?v=CzRQyt0aTHA 

WORKOUT THIS MORNING  —  BACK:

(6-10 reps, 90 sec’s rest on pullups, 60 sec’s rest on lifts)

–  Pullups:  26, 15, 7, 7, 7, 6   (26 is new PR)

–  Cable rows  (5 sets, dropset on last set)

–  Underhand grip cable pulldowns  (5 sets, dropset on last set)

CARDIO:  20 min’s HIIT sprints on the treadmill.  HR 160-175.

ABS:  Laying down leg lifts over the head (4 sets), each set supersetted with crunches (with 10 lb wt)

Just getting to the gym IS a successful workout!     

I’m the Un-Cola, to TheCrab’s Cola.  I’ve decided to revamp the routine starting next week.  Unlike TheCrab, I’m not sticking with the current routine til the bitter end.  I guess I’m just not as stubborn.         The initial thought was to go 2-3 months, then I settled on going 12 weeks with the alternating weeks of heavy vs high reps.  I’ve seen some strength gains, but I want to focus more on going heavy for a little added lean mass.  Starting Monday, my plan is to stay in the 6-10 rep range, but to work with completely different exercises each time I hit a muscle group from week to week.  This will require a little more planning than I usually do. 

This morning was leg day.  I cranked way up on my mp3 the Matthew West tune I mentioned in yesterday’s blog, while doing squats.  These lyrics were apropos for heavy squat day:  "This might hurt, it’s not safe", "‘Cause just okay is not enough", and "I don’t wanna go through the motions".  Powered a solid leg workout, hitting it heavy.  And……..my lower back’s doing just fine, thanks to my trusty & faithful weightbelt.  Killer leg day, no back pain.  Sweet.      

WEEK 9:  Alternating cycle  -  HEAVY week  vs  high reps week

WORKOUT THIS MORNING  —  LEGS:

(Heavy:  6-8 reps, 60-75 sec’s rest)

–  Smith machine squats  (6 sets, dropset on last set)

–  Hack squats  (4 sets, dropset on last set)

–  Standing calf raises  (6 sets, dropset on last set)

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

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

–  Step ups onto bench  (3 sets, 25 lbs in each hand)

ABS:  Crunches with 25 lb wt  (5 sets, dropset on last set).  Then situps on decline bench  (3 sets).

Just getting to the gym IS a successful workout!     

I read another blog post that set my mind to thinking about a life well lived & a fav song of mine (below).  A life filled with purpose & passion, and not just going through the motions.  This relates to our workouts certainly…….But, how about an all-encompassing passion that flows into all areas of life?  Vocation.  Family.  Relationships.  Making a impact in this world.  Faith (if that’s important to you…..I believe there is purpose & meaning to life…..I DON’T want to simply go through the motions)  That’s a daily battle for me.  To keep that mindset……focus my energies on what is important, not urgent. 

Those thoughts were running through my head this morning, and boy did I have an extra measure of oomph in the workout.  Major teeth gritting & sweating (BEFORE cardio). 

Here’s the song by Matthew West, titled The Motions.  If you’re not into the faith thing, not to worry.  The song is really about living life with passion, and NOT just going through the motions.  Have an awesome & purpose filled day.      

http://www.youtube.com/watch?v=0XKe2haD_9Y 

WEEK 9:  Alternating cycle  -  HEAVY week  vs  high reps week

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Military press  (5 sets, dropset on last set)

–  Front DB raises  (4 sets, dropset on last set)

–  Overhead DB press  (4 sets, dropset on last set)

–  Close grip bench press  (5 sets, dropset on last set)

–  Cable rope pushdowns  (4 sets, dropset on last set)

–  Cable reverse grip tricep extensions  (4 sets, dropset on last set)

CARDIO:  20 min’s of intervals on the elliptical.  HR 140-160.

Just getting to the gym IS a successful workout!     

Hump Day thumper.  Lifting went well, cardio went well.  I’ve decided that sleep is the greatest invention since sliced bread.  2 nights in a row of good Z’s.  Sure does power up the 5am gym party. 

Here’s a tune from spin class.  Sing it Elvis!  (Thank you very much)         

http://www.youtube.com/watch?v=VL5d0leKh0o   

WEEK 9:  Alternating cycle  -  HEAVY week  vs  high reps week

WORKOUT THIS MORNING  —  CHEST:

(Heavy:  4-7 reps, 60 sec’s rest)

–  Bench press  (4 sets, dropset on last set)

–  Decline bench press  (3 sets, dropset on last set)

–  Incline flyes  (4 sets, dropset on last set)

–  Incline bench press  (3 sets, dropset on last set)

–  Pec dec machine  (3 sets, dropset on last set)

CARDIO:  Spin class  —  Brad The Instructor……..Nuff said.      

Just getting to the gym IS a successful workout!     

The week is picking up.  Yesterday I left work at the normal time (with all the O/T, it felt like leaving early).  My oldest daughter & I went for a nice leisurely bike ride before dinner.  Then the family had a relaxed evening watching a movie together.  I slept through the night, without waking up once, til the alarm went off.  THAT is a rare occasion these days.  This powered a great workout this morning to kick off the day.  Plus, a nice case of DOMS from hitting the back yesterday.  Pullups are hard, but they rock.

Man, I wish everyone could experience how great it feels to be in shape & healthy.  Working out hard & watching the diet is worth it.  I’m energized & feel good.  Ready for a productive day.  Here’s to encouraging someone today.       

WEEK 9:  Alternating cycle  -  HEAVY week  vs  high reps week

WORKOUT THIS MORNING  —  BICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Curlbar curls  (5 sets, dropset on last set)

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

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

CARDIO:  10 min’s LIIT on the elliptical, HR 130-140.  Then 20 min’s HIIT on the elliptical, HR 160-170.

ABS:  Knees to chest in the Capt’s Chair  (5 sets)

Just getting to the gym IS a successful workout!     

Monday morning blastoff is a mixed bag this week.  I was a Weekend Warrior on Saturday………Volleyball. What a great way to get exercise AND fellowship. A friend’s 46th birthday was on Saturday. His wife invited a bunch of his buddies, and a few wives, for an afternoon of v-ball at the pool club they belong to, which has a couple of nice "beach sand" v-ball courts. All of us were in our 40’s, so it was major fun going at it, diving for balls, leaping & stretching for balls, getting sweaty & dirty, etc.  Nice to have only a spot or two of minor soreness on Sunday.  A few of us go to church together, and a couple of my buds described major WW pains & aches, popping painkillers, etc……..LOL. Keeping in shape counts for something.      

Mr. Space Invader made an infamous return this morning.  There were PLENTY of unused treadmills available, but Space Invader got on the one next to me again this morning.  I wish it didn’t bother me so, but I find it very annoying.  Plus, I did’t sleep well last night.  I went in to the office yesterday to wrap up work on a deadline, and didn’t leave til after 9:30pm. 

WORKOUT THIS MORNING  —  BACK:

(Heavy:  4-8 reps, 90 sec’s rest on pullups, 45-60 sec’s on weights)

–  Pullups  (with 25 lb wt):  11, 6, 5, 4, 3

–  Close grip cable pulldowns  (4 sets, dropset on last set)

–  Bentover barbell rows  (4 sets, dropset on last set)

–  Cable rows  (4 sets, dropset on last set)

–  Pullups  (bodyweight only):  11

CARDIO:  21 min’s of sprint intervals on the treadmill.  HR 160-175.

ABS:  Leg raises over the head, while lying on the floor.  Alternated with crunches w/ 25 lb weight.  (3 sets each)

Just getting to the gym IS a successful workout!     

I find the high reps routine harder than the heavy routine.  Focus & concentration are the name of the game.  The first 10 reps are easy, so it’s easy to go thru the motions & the mind can wonder.  Then the last 5-8 reps are hunk-a-chunk of burning fire.  The only exercise that I find more difficult with heavy weights is squats.  Glad high reps week is done and back to heavy weights next week. 

I was thinking about movies, since I caught a few guy flics last week while the fam was away.  What’s YOUR favorite movie, and why?  I never had a favorite movie, just a list of top 5 or so.  That is, until LOTR.  Lord Of The Rings are my favorite books, and the movies are now my favorites, since by and large, Peter Jackson was faithful to the books.  I like’em for the epic quest, classic good vs evil, spiritual warfare, honor, duty & self-sacrifice for others.  The beautiful New Zealand scenery for the films is a nice add-on too.  Would love to visit there someday.  What’s yours?           

WEEK 8:  Alternating cycle  -  Heavy week  vs  HIGH REPS week

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(High reps:  20-25 reps, 45-60 sec’s rest)

–  Military press  (4 sets)

–  Front DB raises  (4 sets)

–  Overhead DB press  (2 sets)

–  Lateral DB raises  (2 sets)

–  Tricep extensions with DB’s  (4 sets)

–  Cable reverse grip tricep extensions  (4 sets)

–  Cable rope pushdowns  (4 sets)

CARDIO:  25 min’s of intervals on the elliptical.  HR 140-165.

ABS:  Nada, zilch  

Just getting to the gym IS a successful workout!     

Hitting the legs with high reps is a two-er…….it’s also one heckuva cardio workout.  I’d say it’s HIIT, only with weights.  Especially if you don’t go for more than 1.5 to 2 min’s rest between sets.  And yes, I was dripping with sweat. Definitely so during squat exercises. 

Here’s a repeat of a couple fav quotes.  I hope I don’t come off as pedantic, but the older I get, the more I am convinced of the veracity of these sentiments.  As I tell my kids, no one gets through life unscathed.  It all comes down to ATTITUDE & CHOICE.  THAT determines our outcomes, and the manner in which we get to them.  Do you react (negative), or do you respond (positive) to what life throws at you?  This also helps determine whether a person will consistently stick with a healthy lifestyle of exercise & clean eating, since it takes intentionality & work.  I’m certainly not living this out 24/7/365, but I’m learning……….. 

ATTITUDE:  "Most folks are as happy as they make up their minds to be".  (Abraham Lincoln)

CHOICE:  "The longer I live, the more convinced I become that life is 10% what happens to us and 90% how we respond to it."   (Chuck Swindoll)

WEEK 8:  Alternating cycle  -  Heavy week  vs  HIGH REPS week

WORKOUT THIS MORNING  —  LEGS:

(High reps:  18-22 reps, 60-75 sec’s rest)

–  Smith machine squats  (4 sets) 

–  Hack squats  (3 sets)

–  Standing calf raises  (4 sets)

–  Leg extensions  (3 sets)

–  Leg curls  (3 sets)

–  Walking lunges  (2 sets, 25 lbs in each hand.  Could only manage 12 steps ea leg)

ABS:  Crunches w/ 10 lb wt  (4 sets)  +  situps on decline bench  (4 sets)

Just getting to the gym IS a successful workout!