Al–1961’s BodyBlog

My gym friend Owen placed 4th in the Over 35 Masters division in Saturday’s bodybuilding show.  See my previous blog post if you’re interested in how it went & my observations.  I posted a pic in my photos section of Owen & I.  He looked great.  He told me this morning that he weighed in the 190’s (I forget the exact number) on Saturday.  He had lost a total of almost 50 lbs from when he started his contest diet.  Wow.  And I’m such a wuss on diet, trying to cut just 5-7 lbs of BF.  I won’t go into the details, but I’ve been a major stress eater the past few months, which has halted progress.  Owen has given me some inspiration to nail the diet more consistently. 

Music choice today is a twist on Bad Bad Leroy Brown, by Jim Croce, for my man Owen.  Big Bad Owen. 

Jim Croce:  http://www.youtube.com/watch?v=Ooq3JbWbdjk 

WORKOUT THIS MORNING  —  CHEST:

(6-8 reps, 60 sec’s rest)

–  Bench press  (6 sets, last 2 sets superset with flyes)

–  Incline bench press  (4 sets, last 2 sets superset w/ incline flyes)

–  Decline bench press  (4 sets, last 2 sets superset w/ decline flyes)

CARDIO:  25 min’s of intervals on elliptical.  HR 155-165.

Just getting to the gym IS a successful workout!     

I went to my 1st bodybuilding contest today.   But first, I got in an early Saturday morning leg workout to make up for yesterday.  I cheered for my friend Owen from my gym (I’ll post a pic of him & I later).  He looked great.  46 and he’s a hardbody.  Not ginormously huge, but bigger than average & very cut.  It was an interesting experience, to say the least.  Here’s my impressions: 

1)  I could never do that, and I have zero desire to.  But my hat is off to those who do.  Definitely very hard.

2)  It seemed like a cattle call (I attended the Pre-Judging, not the main show this evening).  Group after group after group of competitors.  Owen told me there were over 170 competing.  Light weight, middle weight, etc.  Fitness, figure, bodybuilding, etc. Tall, short, etc.  

3)  There was a wide range in those competing.  Some were huge, some were closer to my size.  Some were cut razor sharp.  Some, hmmm, not so much.  A few of the men & women should not have been up on stage.  It’s one thing, IMHO, to do your best.  To compete against yourself & your own limits.  It’s another thing to be too skinny (not muscular), or too soft (way too much BF and/or cellulite covering things up). 

4)  Sorry ladies, but the women have to wear ridiculous amounts of makeup.  Seeing some of the women up close was almost laughable with the amount of makeup caked on their face.  Also, this is just my preference, but I preferred the ladies with natural endowment over the ladies with obvious implants.  I know there are unfair standards, but I think a woman looks better natural.  And a woman in great shape with low BF is simply not going to have blimp size mammos. 

5)  Same with the tanning.  Goodness gracious it looks so fake.  And there was this one guy competing, I’d say he was in his early 50’s.  Great physique.  But with all the tanning on his face, he looked 65 or older in the face. 

6)  The straining & holding of the poses looks exhausting, and looks to bring on major soreness.  Owen confirmed that this was definitely the case. 

7)  The stage is deceiving.  Women in the 5′2"-5′4" and 5′4"-5′6" categories looked very tall.  I was surprised to hear what their height cateories were.  And women over 5′6"………they looked like Amazon women.   LOL 

8)  Seeing the competitors up close, walking around away from the stage, was more impressive than when they’re onstage posing.  Seeing them up close, even though not posing & flexing, was what gave me that ‘Wow Factor’ for the amazing shape they are in. 

So there you have it.  Glad I went.  Interesting experience, but not my cup of tea.  I think I’ll stick with my goal of shooting to test myself sometime next year in a sprint-Triathlon or a mini-T. 

WORKOUT THIS MORNING  —  LEGS:

–  Hack squats  (6 sets, 6-9 reps, 60-75 sec’s rest)

–  Leg extensions  (4 sets, 15-18 reps, 30 sec’s rest)

–  Smith Machine squats  (6 sets, 6-9 reps, 60-75 sec’s rest)

–  Leg curls  (4 sets, 15-18 reps, 30 sec’s rest)

–  Standing calf raises  (6 sets, 7-10 reps, 45-60 sec’s rest)

–  Leg extensions  (4 sets, 15-18 reps, 30 sec’s rest)

ABS:  Crunches with 25 lb weight  (5 sets)

Just getting to the gym IS a successful workout!     

I took a fullbody progress pic this morning.  WITH clothes on……LOL.  And definitely not with a speedo or thong (Sorry Deb…….no way, no how.  So you can hold on to your money, you ain’t got enough of it……).  Overall, I’m satisfied with where I’m at, since my priority is to prevent becoming a middle-aged fat guy.  To stay fit & healthy, and to keep up with my girls as I move into middle-age.  Still, I want to cut BF by about 5-7 lbs to have a bit more definition.  Need to do a better job with diet discipline.  I’m not going to be scaring HermTheWorm as the hottest old guy.  So Herm, don’t use me for one of your comparison shot smackdowns.      

I usually hit legs on Friday, but I skipped tri’s yesterday.  I will work legs tomorrow morning before I attend the bodybuilding competition to cheer on my buddy Owen from the gym.  The fam’s away today & tomorrow visiting my sister-in-law, so I’m free to get in a weekend workout.  I hope everyone has a blessed day & groovacious weekend. 

WORKOUT THIS MORNING  —  TRICEPS:

–  Close grip bench press  (5 sets, 6-8 reps, 60 sec’s rest)

–  Cable rope pushdowns  (4 sets, 16-20 reps, 30 sec’s rest)

–  Straightbar tricep extensions  (4 sets, 6-8 reps, 60 sec’s rest)

–  Cable reverse tricep extensions  (3 sets, 16-20 reps, 30 sec’s rest)

CARDIO:  16 min’s HIIT on the stairmaster, HR 165-175.  Then 15 min’s LIIT on the elliptical, HR 140-145.  Worked up some nausea on the stairmaster.     

Just getting to the gym IS a successful workout!     

I’m going to my 1st bodybuilding competition on Saturday.  I know what you’re thinking.  But no…………I’m not competing onstage.       Me competing on stage, wearing nothing but a speedo……….never….gonna….happen.  Never.  Ever.  Nope.  Nada.  A fellow at my gym is competing.  Owen is 46.  My hero. 

Strange phenomena with DOMS this morning.  Had it in my lats, 2 days after a back workout.  If I get DOMS, it’s usually the day after.  Occasionally I get it 2 days after a workout.  I wonder why some workouts bring on DOMS the day after, and sometimes it’s 2 days after.  What’s the difference?    

My respiratory recovery is coming along, though I do have lingering chest congestion.  I hit HIIT full blast this morning for cardio.  I had a little bit of chest pain when I got to huffing & puffing, but I didn’t spiral down into coughing spasms. 

Quote for the day, for all the folks going through a rough spell.  Never give up, just keep your eye on the prize & a long-term perspective:  "A man is not finished when he’s defeated;  he’s finished when he quits."   (Richard Nixon).  Everyone have a great day.  GOD IS GOOD.   

WORKOUT THIS MORNING  —  SHOULDERS:

–  Military press  (4 sets, 6-10 reps, 60 sec’s rest)

–  Front DB raises  (4 sets, 15-18 reps, 30 sec’s rest)

–  Overhead DB press  (3 sets, 6-8 reps, 60 sec’s rest)

–  Lateral DB raises  (3 sets, 15-18 reps, 30 sec’s rest)

–  Overhead Arnold DB press  (3 sets, 6-8 reps, 60 sec’s rest)

CARDIO:  5 min’s LIIT on elliptical.  Then 20 min’s HIIT, HR 160-170.  Then 5 min’s LIIT. 

ABS:  Laying down leg lifts over the head  (5 sets, 15-20 sec’s rest)

Just getting to the gym IS a successful workout!     

Still getting better.  Breathing is improving, though I’m still throttling back some on cardio to avoid coughing spells.  So I went about 85-90% in spin class, since I hear that breathing is a good thing.  In honor of all you hard chargers who max it out in your workouts, here’s another of my all-time favorite bands, The Eagles, with Take It To The Limit. Here’s hoping you ‘take it to the limit’ in your workout today.     

The Eagles:  http://www.youtube.com/watch?v=50rFHfo5P5Q 

WORKOUT THIS MORNING  —  BICEPS:

–  Curlbar curls  (5 sets, 6-8 reps, 60 sec’s rest)

–  DB curls  (3 sets, 13-15 reps, 30 sec’s rest)

–  Straightbar curls  (3 sets, 6-8 reps, 60 sec’s rest)

CARDIO:  Spin class

–  DB curls  (4 sets, 15-18 reps, 30 sec’s rest)

Just getting to the gym IS a successful workout!     

Feeling better, but I think the respiratory infection I have is a mild case of bronchitis.  I’ve had bronchitis a few times in the past.  My chest isn’t full of congestion, but I’m coughing some & there’s a tightness or mild pain when I cough.  I’ll have to keep the cardio dialed back for the entire week, I’m guessing.  I did LIIT, since hard charging HIIT intervals will surely send me into coughing spasms & bring on the chest pain.  Otherwise, I’m good.  Lifting went well this morning.  I’m mixing up some heavy lifting with high reps this week to change it up a little.

WORKOUT THIS MORNING  —  BACK:

–  Pullups  (weighted w/ 25 lbs, 90 sec’s rest):  11, 7, 6, 6 

–  Cable rows  (4 sets, 14-18 reps, 30 sec’s rest)

–  Pullups  (bodyweight only, 90 sec’s rest):  17, 12, 8, 6 

–  Bentover BB rows  (4 sets, 6-8 reps, 60 sec’s rest)

–  Underhand grip cable pulldowns  (2 sets, 14-18 reps, 30 sec’s rest)

–  CARDIO:  30 min’s of LIIT on the elliptical.  HR 120-135.

ABS:  Crunches with 25 lb weight  (5 sets, 15 sec’s rest)

Just getting to the gym IS a successful workout!     

Great times over the weekend…….NOT.  I was in survival mode.  The wife & both my girls went to the doctor at the end of last week & tested positive for the flu.  They went down hard on Thursday afternoon, and into Friday.  Saturday & Sunday were better, but still not loads of fun.  I took my girls to only 5 houses for Halloween, so they at least got some goodies.  I started coming down yesterday with a respiratory infection.  Not the flu, since I’m functional, but I did throttle back some on the workout this morning.  Lifting went better than I expected, once I got going.  Slight headache, lots of aches in the shoulders & neck, and a little chest pain when the breathing got heavier during cardio. 

Good health, as well as good fitness, is a real blessing.  Today, I’m not taking it for granted.  Hope everyone has a great Monday kickoff to the week.  At least my Gators finally showed some semblance of their national championship form this weekend, as they beat our archrival Georgia.  Beat them Dawgs.     

WORKOUT THIS MORNING  —  CHEST:

–  Decline bench press  (4 sets, 6-8 reps, 60 sec’s rest)

–  Flat bench press  (4 sets, 13-18 reps, 30 sec’s rest)

–  Incline DB press  (3 sets, 6-8 reps, 60 sec’s rest)

–  Flat bench flyes  (3 sets, 13-18 reps, 30 sec’s rest)

–  Pec dec machine  (3 sets, 6-8 reps, 60 sec’s rest)

–  Pushups  (3 sets, 13-18 reps, 30 sec’s rest)

CARDIO:  25 min’s of varying intervals on elliptical.  HR 130-150.

ABS:  Situps on decline situp bench  (6 sets, 15 sec’s rest)

Just getting to the gym IS a successful workout!     

I find the workouts to be more of a mental game than physical.  It sure helps to be on top of my game for leg day & heavy squatting.  Today was not that day.  Not enough sleep & felt like a mediocre workout.  I skipped working calves due to a lingering tweak from a calf strain.  I took yesterday afternoon off work since my wife came down hard with the flu.  Daughter #2 had it too, and daughter #1 woke up early this morning with it.  So I’m staying home again today.  I need to get an oxygen suit & gas mask to keep the flu away.      One awesome benefit of the 5am workout habit is that I can hit the gym without interfering with being home to care for the sickies.  Morning workouts rock.  I can hit the gym early when the fam’s sick, when guests are in town visiting, when on vacation, etc. 

Can’t think of anything pithy or witty today, since the brain is on hiatus.  So I’ll enclose a link to one of my favorite scenes in my favorite movies, LOTR.  It’s a scene where Gandolf encourages Frodo, when the going gets tough, "that what we have to decide is what to do with the time that is given to us", and "that there are other forces at work in this world besides the will of evil…….and that is an encouraging thought."  This scene, and others, reflect Tolkien’s Christian worldview and the hope we have.  OK, done.  Off my soapbox.  What’s YOUR favorite movie? 

http://www.youtube.com/watch?v=qTlwkg25rsE&feature=PlayList&p=A70212AE8F5133B8&playnext=1&playnext_from=PL&index=16

WORKOUT THIS MORNING  —  LEGS:

(6-10 reps, 45-75 sec’s rest)

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

–  Leg extensions  (5 sets, dropset on last set)

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

–  Hack squats  (5 sets, dropset on last set)

–  Step ups onto bench with 25 lb wt in each hand  (3 sets)

ABS:  Crunches w/ 25 lb wt  (5 sets, dropset on last 2 sets w/ 10 lb wt)

Just getting to the gym IS a successful workout!     

My BS.com friend Brad razzed me yesterday about some of my choices in music.  So……..In honor of you Brad, I’m posting 2 of my choices for the most awful, back-of-the-neck-hair-raising songs.  If you’ve never heard either one of them, click the links & see just how long you can endure them.  The 1st song is called Disco Duck, by Rick Dees (1st link below).  Hard to believe, but it was a big hit my sophmore year in high school.  Gotta be one of the dumbest songs ever.  The 2nd song is called Mother, by The Police (2nd link below).  Now I like most of their music (I had the chance to see them for $3 in college before they became mega-huge, and I passed.  Foolish me.)  This song is one of the most grating, dissonant, teeth-gnashing, fingernails-across-the-chalkboard songs out there.  At least to me.  It should be included in any repertiore of music used to interrogate terrorists…….Guaranteed to get them to spill the beans in less than an hour.     

On the workout front, I had some nice ab DOMS going this morning.  I figured out 2 weeks ago that pullups work my abs.  This morning I narrowed it down to weighted pullups in particular (which I did yesterday).  I must really contract my entire torso when doing weighted pullups.  NICE.  BTW……..What is YOUR music choice for worst ever? 

http://www.youtube.com/watch?v=zc5d01_riBo 

http://www.youtube.com/watch?v=TpPPRF-A9DU&feature=related 

WORKOUT THIS MORNING  —  SHOULDERS  &  TRICEPS:

(6-10 reps, 30-60 sec’s rest)

–  Overhead DB press  (5 sets, dropset on last set)

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

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

–  Straightbar tricep extensions  (5 sets, dropset on last set)

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

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

CARDIO:  22 min’s of LIIT on the elliptical.  HR 130-145.

Just getting to the gym IS a successful workout!     

Brad The Instructor was spinning some rocking tunes as we were spinning towards Endorphin City.  I arrived there about the time he had us climbing & sprinting to Warren Zevon’s song Werewolves Of London, apropos for Halloween.  The man’s a beast (Brad, that is, not Warren or the werewolf).  He ran the Marine Corps Marathon in DC on Sunday, and here it is Wednesday & he’s blasting away in spin.  No wonder Brad is The Man.        

Warren Zevon:  http://www.youtube.com/watch?v=1MRu8N2K0NY  

WORKOUT THIS MORNING  —  BACK:

(6-10 reps, 90 sec’s rest on pullups, 45-60 sec’s for the rest)

–  Pullups  (weighted w/ 25 lbs):  12, 8, 7, 4, 4  (Dropset on last set)

–  Bentover BB rows  (5 sets, superset bentover DB rows last 2 sets)

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

CARDIO:  Spin class

Just getting to the gym IS a successful workout!