BillyBob50’s BodyBlog

What’s with all the fashion blogs!!!!!

Why has there been an endless number of blogs this month on the latest styles coming out of Europe and multiple blogs on UUG boots???  The classic style vs the tall and short versions????

We’ve all read the articles!!!

That we should increase are protein intake: before, during and after a work out!!!

That protein is essential to lean muscle development.

That we should consume 1 to 2 grams of protein per body weight per day.

That protein comes from chicken, fish, lean meat, cheese etc..etc..

That Whey Protein Powder is a great, easy, cost effective source of protein. 

That protein shakes are a great meal replacement.

That protein is available in a varitiy of powders: fast vs slow burning, milk vs soy, flavored vs plain.

That some people are taking 2 to 5 shakes a day mixed with anything from water to fruits and vegetables.

Some are sprinkling  protein powder over their oatmeal, adding it to their pancakes and muffins.

One person has gone so far as consuming one super mega protein shake before bed containing 200 grams of protein.

Excuse me if I rambled off!!!!!!!!!!!!!!!!!!!!!!

I simply had a question???  My question is!!!!!!

HOW MUCH (MAX) PROTEIN CAN THE HUMAN BODY ABSORB PER MEAL/ INTAKE  ???

I ‘ve never come across that number in my reading!!!!!!!!!!!!!!!!

My gym is right next to my office bldg where I work. So I really look forward to lunchtime.

While most workers are eating a salad, running an errand or visiting a fast food drive thru. I scurry over to the gym and do the 60 minute lunch time workout, no time to talk gotta keep moving.

Today was day 3 of my 1st week of high reps, the pump keeps getting better.

flat bench  3×15

military press 1×20,3×15

lateral raises 3×10, 3×7

inclined bench 3×15

flys (machine) 4×20 

curls (machine) 1×25, 4×15

assisted dips 3×15

Finish with shower and a fast walk back to the time clock.

Great !!! Made it back under 60 minutes !!!!!

i Just finished my second workout of week one. Switched to high reps, with light weight.   Damn I’m feeling the burn in my triceps and shoulders this afternoon. 

4 sets of 15 reps with 45 sec. rest 

Flat bench

Incline bench

Military press

Lateral raises

Dumbell Flys

IT’S NEVER ENOUGH 

Last week I learned about foam rollers for self massage and used it over the weekend to eliminate muscle cramp in my medius glutes. By sunday i was feeling 100% better.

So Monday I was able to get back to doing squats. My squat weights are light, but i’m adding weight each week and moving in the right direction.

Today is upper body routine and i’m looking forward too it!!!!

 Enjoy the day!!!

 For the last three weeks I’ve been working on increasing my squats to improve my core, etc, etc….. problem is that by the end of my third week my lower back and my hip joint have become extremely tight, uncomfortable and sore to the point i thought i seriously sprained something.

So for two days I’m worring that I’ve screwed something up and I’m trying to do light stretching of my lower back and hip abductors.

So today I’m studing my anatomy chart trying to figure out which muscle group i’ve aggravated.  I came to the conclusion that I’ve aggravated my Medius Glutes and hip abductor.

So today I’m in the gym trying to get excited about starting my upper body routine when I see the gyms certified trainer/ physical therapist.  We start talking and I raise the question about lower back sprain vs Meduis glute. He asked me if i ever used a foam roller for sore or cramped muscles. I said i’m not sure i know what he’s talking about???  He goes to his office and comes back with two 6" diameter foam rolls, approx 18" long. The first one is semi-hard ,the second one is rigid. The idea is to place the roll on the floor, then lay your body/sore muscle on top of the foam roller, then you move the  body/sore area back and forth across the foam roller, kind of like a rolling pin in reverse. The roller stays on the floor and the body moves up and down parralle to the floor. First with the semi hard roller, then with the rigid roller. I targeted two areas: my Meduis Glutes and my Outside Hip Muscles. After rolling across the rollers for 3 to 4 minutes each I was feeling 90% better. My hip is no longer sore and i have a greater range of motion in my back.

An old dog just learned a new trick.

Mary was having an affair during the day while her husband was at work. One day, she was in bed with her boyfriend Ralph, when she heard her husband’s car pull in the driveway. She yelled at Ralph, "Hurry! grab your clothes and jump out the window, my husband is home early!" Ralph looked out the window and said, "I can’t jump out the window! It’s raining like hell out there." Mary cried, "If my husband catches us in here, he will kill both of us!"

So, Ralph grabbed his clothes and jumped out the window. When he landed outside he found himself in the middle of a marathon race, so he started running along side the others, only he was still in the nude, carrying his clothes on his arm.

One of the runners asked him, "Do you always run in the nude?" Ralph answered, while gasping for air, "Oh yes, it feels so free having the air blow over your skin while you are running."

Then another runner asked, "Do you always run carrying your clothes on your arm?" Ralph answered breathlessly, "Oh yes, that way I can get dressed at the end of the run and get in my car to go home."

Then another runner asked, "Do you always wear a condom when you run?" Ralph answered, "Only if it’s raining."

Joke of the day from JokeWarehouse.com

I’ve started my 4th week of Rippetoe routine. My middle and anterior deltiods are starting to show  noticable improvement and my biceps are widening. Still increasing weight to my bench press and squats. 

I’ve increased my calorie intake to 2250 per day. Still need to improve my eating habits, but seeing results and heading in the right direction.

Enjoy the Day!! 

I’ve been looking forward trying to stay on course.

Still going to the gym regularly. My current goal is to increase my shoulders, chest and back muscles. 

My eating habits have varied with summer, picnics and graduation partys, but i’ve still managed to lose another 1/2 pound. Down to 169.5 lbs this morning.

Read Rippetoes article today. I found it to be very helpful and informative. It reminded me that it’s not rocket science.

Thanks again for all your support and give me a shout if you have a moment.

My local gym held a bench pressing contest.   I procrastinated up to the last day before i decide to enter.  This was my first competition, my goal was to perform three correct clean lifts.   I pressed a personal best and to my surprise won 3rd place in the over 50 division.

The other participants were outstanding!!! Some were pressing close to or double their body weight. The top lift was 470lbs.