Biceptual’s BodyBlog

Well boys and girls, it’s here. Sports Nutrition at its best. WWW.JJHEALTHNFITNESS.COM        CHECK IT OUT!

I am writing in hopes to help others avoid a possible meltdown like the one I had last weekend. I found myself doing something I never thought I would do. I am now seeing that leading up to this meltdown were small bouts of seemingly meaningless annoyances. Looking back, they were only kindling to a bigger problem which involved the law. So now, no matter how jestingly I approach the annoyance, I still take inventory on how it is really making me feel so as not to build up pressure, causing an indesired blow up. Life is too short to let the little things take charge. Just remeber that.

Well since I don’t have any grievances or quarries at this juncture, I wanted to leave everyone with this. GO IN WITH A PURPOSE. FIGHT FOR A CAUSE. LIVE WITH THE RESULT. LOOK BACK ONLY LONG ENOUGH TO REMEMBER WHERE YOU CAME FROM AND TO HONOR THE ASCENDANCY FROM WHICH YOU BEGAN.

So…… I had my bodyfat done by a trainer that has more experience than me in this particular part of personal training. First of all, I learned the importance of having a 4 point test at the very least. Secondly, I learned my calculations were way off as I measured myself at 27%. Deb (the trainer), however produced a much more likeable result of 21.7%. Of which, she could not get a reading from my quad. This makes Daddy (me) very proud. LOL So now as I float at <280 Lbs., I expect my waistline will become smaller and smaller. Also, I have recently aced my Sports Nutritionist and due to some of the suggestions in said test, I have really started to understand more about proper dieting. And frankly, I am not afraid of carbs anymore. Well….. Good luck to all and if anyone has any questions about sports nutrition, hit me up.

Good luck on everyones goals! Stick with it!

Good luck on everyones goals! Stick with it!

Back:

1. Lat machine pulldowns to the front - 4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front - 4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows - 4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions - 3 sets of 18, 18, 18 reps.

Biceps:

1. Incline dumbbell curls - 4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls - 4 sets of 15, 10, 8, 6 reps.

Started a new program this week and I like it, although I went in thinking it would be easier than it is. But it wasn’t LOL. Cardio and Abs today.

Ok so I took a week off to "reset". It was long and daunting, it seemed. And….. I went out for cardio last night. One week seemed like forever. I always get scared of taking a whole week off because I think that maybe I will not remember to go back. But you know what, it doesn’t work that way. I couldn’t wait to get back and now i’m back with a whole new routine, starting with legs.

Saturday:      Legs

Warmup on eliptical, 10 min.

1. Squats - 5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions - 4 sets of 15, 12, 12, 10 reps.
3. Lunges - 4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings - 4 sets of 15, 12, 12, 10 reps.
5. Seated calf raises - 4 sets of 18, 18, 15, 12 reps.

25 min. cardio on eliptical or 15 min. stairstepper

I am sure it is because I missed a week on legs but damn, talk about cement in the fibers. LOL

Eliptical, 10 min. + cooldown
Squats, 3 sets of 12 or more.
Inverted leg press, 3 sets of 12 w/515, 605
Hack squats, 3 sets of 12 w/ 145
Leg extentions, sets of 12
Lying leg curls, sets of 12
Seated leg curls, single, burnout.
Leg extensions, burnout.
Seated calve raises, 2 plates, burnout. 1 set w/ Erin and 1 set w/ Erin and 2 plates
1 final set to burnout w/ 2 plates