AlaskaMuscle’s BodyBlog

Well I made it back in today.  I am back on track and feeling great.  I am now back home and it will be easier to stay on track.  I did back and biceps this morning and ran for 30 min.  It is nice to use different equipment but is also nice to be back home.  Now if I can just get my diet back on track I will have it all.

I made it back to the gym this morning and have felt better all day than I have all week.  It is amazing what a good workout can do for you.  My work out was as follows

DB Bench                                4 sets  10-15 with 1 min rest

DB Incline                                3 sets  10-15 with 1 min rest

Side Lateral Raise                     3 sets  10-15 with 1 min rest

Machine Shoulder Press           3 sets  10-15 with 1 min rest

Machine Triceps Extension       3 sets  10-15 with 1 min rest

Machine French Press              3 sets  10-15 with 1 min rest

I did 30 min on the treadmill

So I have been out of town and have not made a workout.  But I pledge to myself to make it to the gym in the morning.  I have wanted to go to one of the gyms but have been tired and what ever other excuses I have made.  It is quite pathetic the different ways I can talk myself out of working out, but enough with the BS.  I will make it to the gym.  Now I have missed three workouts so I will have to make the most out of the next one.  As my wife says, once a meal or a workout is missed you cannot make it up.  You can however use the extra energy you have from taking a couple of days off to really go after it in the gym.  I need the gym anyway.  I have a presentation to give tomorrow and I hate public speaking.  The workout will help me with the butterflies.  Well I am going over my presentation one more time then drink a protein shake and off to bed.  Oh yea my diet has sucked to.  There I fully confessed.

I have felt trashed all week.  I’ve been working 12 hour days but am still making my workouts.  I ran out of NO Xplode the other day and just got some yesterday.  Man does that stuff make a difference when you try to amp up for a workout at 4am.  My workout today was the best all week.  I did legs and then walked on the treadmill for 20 min at 9 incline and then ran for 10 min at .5 incline.  At my weight I am careful of how much I run because I can’t risk an injury.  This week I will be out of town on training but I will get to try out different gyms in a different town.  I am preparing most of my meals before I go so I can just nuke them and not go crazy while out of town.  I’m getting a little discouraged because my weight has not dropped in 2 weeks.  I am not sure if I am not eating enough or if I am not working out hard enough.  I have been eating pretty clean.  I am going to re evaluate my program while I am away from home.

So there I was, in the garage/gym having one of my best workouts in a while.  I was doing Chest, Shoulders and triceps (8-10 reps, 2 min rest in-between sets) when my daughter asked me to get her something to eat.  On one of rest periods I run into the kitchen and grab a muffin for her to eat.  When I return to my great work out the garage smells like burnt rubber.  Turns out my washing machine decided to crap out.  At first I used my anger to push my workout but I soon lost the anger and my mind was wandering.  I muddled through the rest of the workout and then bought a new washing machine.

My meals yesterday were good.  I still find myself really wanting to cheat at night but I am keeping it under control and it gets easier each day.

Work out for Tuesday-
Back & Biceps
12-15 reps
Less than 1 min rest between sets
Cardio

Foods for Tuesday-
Max pro Protein powder
Oatmeal
Ultramet MRP
Chicken
White rice
Broccoli
Egg whites
Flank steak

Ok I feel better today.  I wined enough yesterday.  I did not eat much yesterday because I wanted to eat crap so instead I ate almost nothing.  But last night I had egg whites and potatoes for dinner and a protein shake before bed.  I slept a whole 8 hours in row and I feel a lot a better.  I don’t work today so I was able to sleep in until 6am.  You have no idea how nice that was.  Today is supposed to be my day off but I think I will do legs today.  I just want to stay on track and not let myself fall behind.  Tonight I will update my blog with my lifting program.

Well I feel like I am loosing ground.  My chicken, rice and broccoli is getting old.  I am at a point where eating it almost painful.  I have tried seasonings but short of some high calorie sauce everything else sucks.  I am trying to expand my meals without going high carb or high fat.  At this point the only thing I really like is protein shakes and MRP’s but I don’t want to drink all my meals.  Last night I cheated and ate a hamburger, thinking that would be a good cheat and I would like bland diet again.  Boy was I wrong.  I felt like crap after I ate it and still feel like crap today.  Today was almost impossible to get up.  But I did.  I did my workout and punished my self on the Elliptical.  Anyways, enough griping.  Yea chicken.

All has been going well.  I have kept on track with my workouts and have started to run.  I have been doing a cross between walking up hill and running.  I run as long as I can, then walk up hill till I can run some more.  I do that for 25 to 30 min in the morning.  I am now working a day shift so to get my workouts in before work I have to get up at 3:50am.  It is surprising easy to get up and get going.  It has been 20 degrees below zero here and if I get up and go start my truck the cold air wakes me up pretty fast.  We have a good gym at the office so I lift, do cardio and then shower at the office.  I have been considering doing 45 min of cardio in the morning and then lifting after work but it seems like it would be a very long day since I work 10 hour shifts.  We will have to see.  I think I would get more out of lifting in the afternoon but it is just less time I would have with the kids.  Anyways, my lifts have been good.  My biggest problem now is the diet.  I am not having a problem staying on the diet I am just finding it hard to eat all the food I am supposed to.  I can’t believe how much food you have to eat to get your calories in when you are eating clean.  I can eat a huge cheeseburger with little problem but a chicken breast, ½ a cup of brown rice and 1 cup of broccoli seem to be too much to stomach.  I think as I get used to it I will be able to get it down easier.  My wife is entering her first competition in March and her being on a pre-contest diet has made it a lot easier on me.  No more junk in the house, not that we ever had much junk in the house to begin with.  Well I off to play with the kiddies.