BergMuscle’s BodyBlog

I’m a bit embarrassed to say that I tend to allow myself to be unduly influenced by other people.  After my recent triceps injury, and my successful rehabbing while still building muscle and strength, I realized that my goals and training had become a mish-mosh of mass building and strength building goals based a lot on what I had read from other trainers, what I saw on their Bodyspace pages, and the plethora of stats on my own Bodyspace page.

Since I tend to celebrate what I call "Viking New Year" on the Winter Solstice (Dec. 22) I’m a bit late on these:

1)Break the 200# mark two ways. One, bench cleanly at least 6 reps of 200+ lbs. Two, gain enough clean mass to weigh in at 200 lbs. and be lean muscle.

2)Get those bicep peaks up and triceps pumped so I hit the 16 inch mark on my upper arms.

3)Get my one rep max on dead lifts over 300 lbs.

4)Build a more solid midsection and start to see some ab muscle.

So there’s some size goals and some strength goals.  The biggest goal of all is to think, act, and carry myself as more of true muscleman in the coming year!

This was a “warm-up” we used to do when I studied Tae Kwon Do. I’m incorporating it into my cardio training.

Begin with 10 double jumping jacks (count 1 for every two jumping jacks – up, down, up, “one”, up, down, up, “two”, etc.)

Next, immediately do 10 pushups (flat palms or on knuckles – your choice)

Follow that with 10 double alternating punches (Throw a punch with your right hand placing your right foot forward; quickly switch feet so the left is forward as you throw a left punch.  4 punches equal 1 count: right, left, right, “one”, right, left, right, “two”, etc.)

Next do 10 scrunches (on your back, hands at your sides, bring up knees and shoulders at the same time.

Now do 9 double jumping jacks, 9 pushups, 9 double punches, 9 scrunches, then 8 of each, then 7, etc. (I think you’ve got the idea by now.)

After you get to the point where you’ve done 1 of each (no, you are not done!), do 2 double jumping jacks, 2 pushups, 2 double punches, 2 scrunches. Then 3, then 4, etc. until you’ve done a set of 10 of each movement.

NOW you are done! (Breath, relax, walk around so your calf muscles don’t cramp up.)

It’s call a “109” because you end up doing 109 of each exercise (OK, it’s 218 jumping jacks and punches since they are doubles, but you get the idea).

I learned this from one of my black belt instructors years ago.  He may have picked it up at the Police Academy (he is a cop), but don’t quote me on that part.

It is a GREAT routine.

Now that I’ve got the journal thing going on the Over 35 forum I’m posting here a lot less. That said I’m using this BodyBlog for part of my goal setting process.

Weight/size-wise I’m shooting for 200 pounds while maintaining a 32 inch waist (34 inch at the most). Once I get there, I’ll work to keep in the 195-200 range and drop the bodyfat to less than 10%. I want muscle definition along with my mass.

Plan B is to focus on the lower bodyfat and defintion and hold somewhere around 190 (never less than 185 again!)

I began a new routine today. I’ve got it posted on my BodySpace. One of my big goals is triceps development (to get my arms bigger over all - the biceps are starting to pop up).

I’ve also started a journal on the Over 35 forum. I don’t know how long I’ll keep that up. Possibly not once school starts up in August, but for the summer it may help me make bigger gains by being more conscious and accountable with my training.

I’ve decided that 20 days of my 100 rep deload training are enough and I’m ready to hit the heavy weights again. I’m on break from teaching now, so I can plan longer training sessions with different splits to work my muscles harder. I’m also going on a cruise to Norway in July which will mean 2 weeks of no training (except for whatever "fitness center" the ship may provide - I’m not holding my breath), so I want to blast my muscles into great shape before that. That also should build a good base to work up from between the time I get back and early/mid August when I’ll be spending time getting our school library set up for the new year. I’ve felt some good DOMS with this training, but I miss the blasted, pumped, full muscle feeling I usually get. I think I’ve given myself enough of a break/rest. It’s time to go heavy again!

Still doing the 100 rep deloading routine.  Getting a decent pump, but I do miss going heavy and feeling blasted (imagine loving blasting my muscles at age 50!)

On cardio day, I started adding an extra 2 minute drill on the heavy bag after my regular three 5-minute rounds.  I’ve also switched the stationary bike work to 2-mintue sprints with 1-minute slow rides.  I think, just to really mix it up, I’ll move that last 2-minute bag drill to after the bike ride. Really shake my body up.

I also need to give myself a true rest day.  I’ve been treating cardio day as a "rest day" because I’m not lifting, but I’m thinking I need to give my body a true rest if I want to continue growing.  Hell, I want to be 200 pounds of muscle by the end of summer! (Big goal, but without big goals I’ll never acchieve anything.)

This week, for the past 4 days, I’ve begun a new routine where I’m doing 100 reps of 8 basic core exercises – one for each muscle group, two exercises per day.  I do 5 sets of 20 reps with 30-60 seconds rest between.  I decided to do this as a break from my usual training and, so far, I really enjoy it.

Thursday - Chest and abs – Bench press came in a 3X10, 1X9 at my bodyweight which puts me right at my goal 4X10.  I figure if I can do those sets, I can consistently handle 10 reps.  I kept pumping the pecs with 2X9, 2X8 decline DB press and 4X8 incline flyes.  I mixed in 3X16, 1X15 weighted crunches (ouch!) and 4X10 incline sit-ups.  Pecs were very swollen when I got done.

Friday – Back, traps, and biceps – Started with 4X10 bent over BB rows still focusing on form.  Then I did a total switch-up and went for BB bicep curls.  I had a goal of 10 reps at 80 lbs and I knew I could never do that when my bis are totally pre-blasted by my back training.  I did the 80 lbs for 2X10, 2X9, which was the goal! (Made two in two day! Hurrah!!)  I then went back to my back for weighted pull-ups.  My biceps were pretty tired and I could only do 3X7, 1X6.  Was able to do 2X9, 2X8 overhead laterals, so  my traps got the hit they needed.  I finished off my already-pumped biceps with 4X8 sets DB curls and non-support curls. I am a glutton for punishment when it comes to my arms.

Saturday – Shoulders and triceps – Shoulder training began with 2X10, 2X9 military press followed by 4X9 sets of alternate DB press and shoulder shrugs (yes, I brutalized my traps today).  I did pyramid/drop sets to start out my triceps training, with 4X9 sets of two-handed pushdowns and weighted triceps dips.  Tris were really pumped after this session.

Sunday –– Legs and abs – Leg work started with 4X10 squats followed by 4X8 lunges (my most/least favorite leg exercise) and 4X9 leg curls.  In between the sets of lunges I hit 4X16 weighted crunches and 4X12 crunches on the exercise ball.  To top off the session I hit 3X8, 1X7 dead lifts, a new personal best.  I am so glad I discovered deads.  I believe that I look and feel a whole lot stronger because they are now a regular part of my training.

Monday – Cardio Day – The usual three 5 minute rounds on the heavy bag with different weight gloves (some boxing, some “street” gloves like I might have on if I ever were to get in an actual fight (and I ain’t looking for that, no matter how big and strong I get)).  I rode my regular 1-minute sprints with 2 minutes easy ride on the bike, flexing different muscles during the easy ride to build better peaks and muscle density.  I also wore my long-sleeved underarmor shirt for the first time and love the “superhero” look (which I finally have the physique for) and the way it wicked away a lot of sweat.

I’ll be switching to a different training regiment for about the next month.  I’m planning on doing sets of low weights and high reps, just to change things up and give my muscles a break from heavy work, but without giving myself a total break.  I’ll most likely blog less during that time as this will be very repetitious training and there most likely won’t be a whole lot of progress or milestones to document.

Thursday - Chest and abs – On bench press I hit 2X10, 2X9 – ever closer to 4X10 at my bodyweight (although I think I’ve gained so I may have to up this goal a bit).  The rest of my chest training consisted of 1X9, 3X8 incline flyes and 4X9 incline DB press.  For my abs I mixed in 2X16, 2X15 weighted crunches and 1X12, 3X11 leg lifts on the bench (for a fuller range of motion).

Friday – Back, traps, and biceps – Once again I did 4X10 bent over BB rows – my form is not as clean on my last reps as I want it to be, so I’m not raising the weight yet.  I did go up by 5 pounds on DB rows and did 4X8.  Overhead lateral raises were 1X9, 3X8 and my traps were exploding when I was done.

Bicep training began with 3X9, 1X8 BB curls (my form is improving on these as my strength increases).  I followed up with a new combination of lifts: 4X8 non-support curls and 3 sets of 4X4 incline curls.  Totally pumped biceps by the end of this routine.

Saturday – Shoulders and triceps – I lifted 1X10, 3X9 military press with a good shoulder stretch between sets.  I followed with a hard fought 4X9 front raises and 4X8 side raises.  Both my delts and traps really felt this routine.  For my triceps I did the pyramid/ drop-set skull crushers (and has my form improved on these – I handle the weights so much better as my tris have grown in size and strength).  Then I went kind of back to basics with 4X8 sets of overhead extensions and kickbacks.  I am so glad I decided to add kickbacks back into my triceps training – I really love how these hit my tris.

Sunday –– Rest Day

Monday – Legs and abs – Began the routine with 4X10 squats, trying to get deeper every time I do these.  Crunched for time today, I only did one other leg exercise, leg extensions for 4X9 with crunches on the exercise ball in between sets for my abs.  Finally I ended with 2X8, 2X7 dead lifts. Since I was short on time I took minimal rest between set and really felt it.  However, I noticed that my form on deads has improved a lot and I have better control of the weight I’m lifting.

Tuesday – Cardio Day – Three hard rounds on the heavy bag.  I love pummeling the bag – makes me feel strong.  Then, to really get hot and sweaty, I did 10 minutes on the bike alternating sprints and slow rides.