Al–1961’s BodyBlog

FUEL THE BURN……GONZ0 ON INDEPENDENCE DAY.     

I had my 1st cheat last night since the end of May.  The nice thing is, it was not an over-the-top binge fest.  But, it was surely a carb load compared to most of the past 5 weeks.  Man-o-man did it fuel my cardio this morning.  I did not hit the weights today, but went at it hard on interval sprints.  I did sprints on the treadmill at the highest setting ever for me.  Burned lots of calories & revved up the ole metabolism for Independence Day.  Nice………..      

WORKOUT THIS MORNING:

CARDIO:  25 min’s HIIT sprints on the treadmill.  Heartrate 165-175.  Followed by 15 min’s MIIT on the elliptical.  Heartrate 155-160.

ABS:  Crunches with 25 lb wt  (5 sets)  –  2 dropsets on the last set

*********    HAPPY 4TH OF JULY    *********

Just getting to the gym IS a successful workout!      

LEG DAY…….And the end of the run for the No Pansy Zone.  What a way to close out the week.  Last week I mentioned that I hate squats.  So I don’t usually have that thrill thing going as I head into the leg workout.  Not today!  Last night AND this morning I was actually stoked for leg day.  Actually couldn’t wait to get at it for squats.  THAT’S a rare day.  I like it.      

I’m closing in on the end of the No Pansy Zone diet.  In May I ate clean, and averaged 1 cheat per week on the weekends.  June was the no cheats month.  After day 60, I plan to keep up the momentum.  The goal for July is to stay with very clean low glycemic diet, with 1 cheat per week.  I’m seeing more definition (even more than what shows in my pitiful self-pics in the mirror). 

Have a groovy, safe & fun 4th of July.  OUR FOUNDERS ROCKED……..Thanks George, John, Thomas, Ben, etc. AND The Continental Army for our freedom.     

WORKOUT THIS MORNING  —  LEGS:

(7-10 reps, 45-75 sec’s rest)

–  Smith Machine squats  (7 sets)  -  Dropset on 6th & 7th sets

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

–  Calf raises  (5 sets)  -  Dropset on 4th & 5th sets

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

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

–  Seated calf raises  (3 sets)  -  Dropset on 3rd set

OBLIQUES:  Side bends w/ 10 lb wt  (4 sets each side, 10 reps).                  I don’t like working obliques, since mine are wide.  Doing these on a dare by bondgirl_1245.  I can’t be intimidated by a girl, can I?    

Just getting to the gym IS a successful workout!     

Still no cheat eats since May.  I’ll save the 1st cheat til the weekend, and indulge on Saturday for July 4th celebrations.  Maybe even hoist one to George Washington, John Adams, Thomas Jefferson, Ben Franklin, et al……..Do we live in a great country or what?     

WORKOUT THIS MORNING  —  BICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Curlbar curls  (5 sets, last set superset w/ reverse curls on curlbar)

–  DB curls  (5 sets, last set superset w/ reverse curls on curlbar)

–  Barbell curls  (5 sets, last set superset w/ reverse curls on curlbar)

CARDIO:  40 min’s LIIT on elliptical.  Heartrate 140-145.

Just getting to the gym IS a successful workout!      

It’s official……..made it thru June with no cheats.  I took some progress pics this morning.  I’m leaner than May 8, which was my wake-up call date after getting lax on diet January to April.  That was the start date of the No-Pansy Zone for diet.  I’m realizing from the pics that with my wide obliques, I’ll never have a very narrow waist.  But I’m still going to stay tight on diet to get the abs to show……before the end of this decade.        I’m back down to the weight I was at before the end of 2008, but I think I’m a little leaner & with just a tad more lean mass.  The heavy cycles have truly helped, as I have never been very successful at gaining muscle (just looking at my 1988 & 1990 pics proves that). 

WORKOUT THIS MORNING  —  BACK:

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

–  Pullups  (20, 12, 8, 6, 5.  Last set superset w/ bentover barbell rows).  Stamina is improving after the 1st set.

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

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

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

CARDIO:  20 min’s HIIT on elliptical.  Heartrate 165-175.  Followed by 10 min’s LIIT on elliptical.  Heartrate 150-155.

ABS:  Situps on decline bench w/ 10 lb wt  (5 sets, last 2 sets w/ dropset)

Just getting to the gym IS a successful workout!     

LAST DAY……NO CHEATS IN JUNE.      

This self-challenge has been good for me to prove to myself that I can just say "no!" to nighttime snacking & grazing on junkfood or sweets.  I’m beginning to believe………my long lost abs exist.  I just might manage to uncover them with further adherence to clean eating & planned cheat days. 

WORKOUT THIS MORNING  —  SHOULDERS & TRICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Military press  (4 sets, last set superset w/ front DB raise)

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

–  Arnold DB press  (3 sets, last set superset w/ front DB raise)

–  Overhead DB press  (3 sets, last set superset w/ front DB raise)

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

–  Close grip bench press  (4 sets, last set superset w/ tricep kickbacks)

–  Cable reverse grip tricep ext’s  (3 sets, last set superset w/ dips)

–  Cable rope tricep pushdowns  (3 sets, last set superset w/ dips)

CARDIO:  20 min’s HIIT on the stairmaster.  Heartrate 155-175.

Just getting to the gym IS a successful workout!     

2 days away from going thru June with no cheats.  I survived numero dos daughter’s birthday party on Saturday.  No cake or junk for me.  Also, on Saturday morning I got together with a couple buddies of mine, and one brought a box full of Krispy Kreme donuts.  Crikey…..temptation galore!  But I refrained from chowing down.  I gulped down some black coffee (no cream or sweetener).  I didn’t exercise over the weekend, and my body felt GREAT this morning with 2 full days of rest.  I was feeling sore, achy & worn by Friday last week.  Ready to hit it hard this week.      

WORKOUT THIS MORNING  —  CHEST:

(Heavy:  5-7 reps, 45-60 sec’s rest)

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

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

–  Incline bench  (3 sets, last set superset w/ incline flyes)

–  Pec Dec machine  (3 sets, last set superset w/ pushups)

CARDIO:  30 min’s interval sprints on treadmill.  Heartrate 150-170.

ABS:  Leg raises  (5 sets, last 2 sets superset w/ crunches w/ 10 lb wt)

Just getting to the gym IS a successful workout!      

"MOTIVATION"……..We read so many laments about lost motivation for workouts or healthy diet on this site.  WHAT IS motivation & how do we maintain it?  Well, there are 2 different definitions of motivation.  The 1st is really about goals.  What is your goal?  What "motivates" you to exercise & eat right?  To gain muscle?  To lose weight?  Etc.  The 2nd definition is the one most people really mean……..How does one keep up the enthusiasm of hitting the workouts & staying on point with clean eating?  This is what I want to comment on.  How do we keep the fire going to hit the workouts & diet, day in & day out?

Persistence & determination are key, not “motivation”.  Here’s a fav quote of mine from Calvin Coolidge, which helps when I don’t “feel” like doing what I know I should do: 

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people 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.”

I HOPE THIS HELPS SOMEONE TODAY WHO FEELS DISCOURAGED.

LEG DAY………I have to admit I hate squats.  When going hard & done right, they’re just killer.  Takes all my concentration to go hard & use good form.  I do’em, but I don’t like’em.  However, the workout was good this morning.  For the 1st time in a while, my lower back gave me no problems.  No soreness or muscle tweaks.  It’s been a long week with not enough sleep the 1st half of the week.  Legs were supposed to be on Wednesday, but there just wasn’t enough gas in my tank then or yesterday.  I’ve had 2 good nights of sleep, so today was a good day to hit legs & end the week.  I am READY for a rest weekend.  I hope everyone has a great weekend.  Thanks for reading.     

WORKOUT THIS MORNING  —  LEGS:

(8-10 reps, 45-75 sec’s rest)

--  Smith Machine squats  (7 sets)  -  Superset w/ leg press on 5th & 6th sets;  dropset on 7th set

–  Hack squats  (4 sets)  -  Dropset on 3rd & 4th sets

–  Calf raises  (6 sets)  -  Superset w/ seated calf raise on 4th-6th sets

–  Leg curls  (4 sets)  -  Dropset on 3rd & 4th sets

–  Leg extensions  (4 sets)  -  Dropset on 3rd & 4th sets

–  Walking lunges  -  25 lb DB in each hand  (3 sets)  -  Each set superset w/ standing calf raise, holding same DB wts

ABS:  Crunches w/ 10 lb wt  (4 sets)  -  Dropset on 3rd & 4th sets

Just getting to the gym IS a successful workout!     

The Schmoozer……….VERY annoying.  There’s this guy at the gym this morning, probably 40-45, who is always chatting up a couple of the women.  Dark tan, no wedding ring (of course).  For almost the entire time of my cardio, he’s standing next to this lady on an elliptical, schmoozing.  Preening (sorry, I mean stretching), laughing, being cool & groovy.  He’s cruising, at 5:30am?!!  I was waiting for the lights to go dim, the disco ball to drop, & shazam!  His workout clothes go poof!.  Instantly he’s wearing an open collar shirt to his chest, lots of gold necklaces & a leisure suit.  Oily! 

WORKOUT THIS MORNING  —  BICEPS:

(Heavy:  5-8 reps, 45-60 sec’s rest)

–  Curlbar curls  (6 sets, last 2 sets superset w/ DB curls)

–  Barbell curls  (5 sets, last 2 sets superset w/ cable curls)

–  DB curls  (4 sets, last 2 sets superset w/ close grip barbell curls)

CARDIO:  31 min’s LIIT/MIIT on elliptical.  Heartrate 140-160.

ABS:  Situps on decline bench w/ 10 lb wt  (4 sets, last 2 sets w/ dropset)

Just getting to the gym IS a successful workout!     

Let’s Make A Deal……….PPPPPP.  Time to put this dead horse to rest.  I decided to cut the train off at the pass to prevent the derailing of my goal to go through June with no cheats.  So I took the bull by the horns regarding my daughter’s birthday party this Saturday.  I put on my Monty Hall hat & just talked to her straight-up & made a deal.  Told her I can’t wait for the party & asked if she would mind if I saved my piece of cake until next week, after June 30.  She said "That’s fine Dad.  I don’t mind".  Awesome.  We talk a lot on this site about the importance of planning your meals or planning ahead on how to deal with diet hurdles, such as parties, family gatherings, work lunches, etc.  So that’s what I did.  PPPPPP:  Prior Planning Prevents Piss Poor Performance.  It’s one of the acronyms we used during my Navy days.  Now I have smooth sailing to the finish line for no cheats in June, barring some unforeseen disaster leading to a crash & burn.  THAT’S NOT going to happen.     

WORKOUT THIS MORNING  —  BACK:

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

–  Pullups  (20, 10, 6, 5, 5.  Last 2 sets superset w/ cable rows)

–  Bentover barbell rows  (5 sets, last 2 sets superset w/ bentover DB rows)

–  Close grip cable pulldowns  (5 sets, last 2 sets superset w/ cable rows)

CARDIO:  20 min’s HIIT on the treadmill, heartrate 160-175.  Followed by 10 min’s LISS on the treadmill, heartrate 140-150.

ABS:  Leg raises over the head  (5 sets, last 2 sets superset w/ crunches w/ 10 lb wt)

Just getting to the gym IS a successful workout!