Goodbye Figure; Hello NPC Fitness!

June 15th - Monday

It’s been awhile since my last post; my main household desktop pc took a giant sh*t and went into sleep mode, never to return.  I have now had to rely on  my laptop that is so slow, and glitchy in comparison ~ it will be awhile before a new one can be purchased.  I will make due

I have been in clean eating mode since January 2nd, but my cheat meals went from initially 2 per week, to 4, then more.  Since May I have been "pre-prepping", preparing my foods in advance, weighing them, adhering strictly to the 90% adherance rule ( Out of 35 meals per week, no more than around 3 of those meals can break my nutritional/prep rules.) These rules are things like missing a meal, eating forbidden items, or overindulging.  It’s a known fact and has  been preached by Dr. John Berardi over and over, that when one is strict with their diet, the difference in effect between 90% and 100% perfection is negligible on the result.  This doesn’t mean that you should intentionally ‘cheat’ on your diet 3 times because it ‘doesn’t  matter’ this just reinforces poor self dicsipline.

Since I have been ’serious’ about my pre-prep, I have lost over 20 lbs ~ I have 6 more to lose to be at my preffered weight and bodyfat percentage, and  I have 16 to lose before I step on the Team Universe NYC stage in September.

I refer to this as my pre-pre intil July 5th when I am officially 12 weeks from Team Universe.  This is a bitter sweet prep for me.  This is the second time I will attempt a prep for this show, I did so last year, dillagantly saving on a very average 2 person income; In August, about 4 weeks from the show, I was 9 lbs from my pre-water dropping goal; and we had an awful family disaster, and financial crisis that  not only wiped out the meager amount I managed to save, but we had to seek outside funds as well.  Then, on September 11th, I lost my job of five years, as a Personal Trainer/BodyPump/Women on Weights Instructor at a large inner city non-profit facility in Metropolitan Denver. ~ I had a bit of a breakdown, and so needless to say I was in no condition to compete for the first time on a nationals stage in NYC.  I had not ever and still have  not ever visited New York at all.  My husband, and my son (w/ his Father’s family) have visited even,  but I have yet to see it all.

So now I am ‘pre-prepping’ for Team Universe again.  I have to compete this year at the show, or I will have to requalify at a state level show; I don’t know, but I have competed six times, and in front of the same judges essentially.  All are very complimentary and honest and stand up people, I know several in ‘real life’ in at least an aqauintance-type of way.  I just dont want to compete at the state level, yet again, without bringing something dramatically different to the stage this year.  If I compete at Team U, and even place very low, I will then have another ticket to Team Universe for the following year ~ another reason I really want to get there.

In July I will be in full prep mode, hard core, I rarely cheat then, maybe 2x in the whole prep.  I become obsessive about the diet, the time, the amounts, what chemicals, my supplements, the money its all costing and that I have to every day still cook for, but am unable to partake of or enjoy food with my kids who are 16 and 9 years old and know more about body building, figure, and prep than any kid ever should.

Currently I am just starting to save for the trip to NYC with one husband, 2 kids, and 2 German Sheperds.  I won’t go into why I cannot go alone, and why on Earth we would take the dogs ~ but really, in the end it is cheaper, safer and more convenient.  The trip, at a very strict budget is $2000.  This is not at all in any way money that my family has; not in cash, nor credit.  I feel tremendously selfish wanting to save this money, knowing all the other things we could use as a family.  They want me to do it, all of them, extraordinarily supportive.

That’s it, the big reason I didn’t go, and the reason I am afraid to even mention trying to prep for it, prepping is hard, and it’s not something I want my body to go through needlessly.  Nonetheless my family, friends and self. I did and I think all will be fine, the public support is greatly helpful, people don’t realize how much people are in the pits when prepping and need all the positivity they can get.

Back soon

Today is the tenth anniversary of the horrific shooting spree and subsequent deaths of those children and teacher, at Columbine High School in Littleton, Colorado.  This is 20 minutes from my home, and I know and knew students (now adults) that attended at that time.  I did not know any of the victims.  I will say if you lived in Denver, Colorado or the Denver Metropolitan Area that there was not one face, not one storefront, not one business, school, or vehicle that did not aptly express the treachery and sadness that ensued that day.

I was four months pregnant, on bed rest on that day.  I watched it unfold on the television like most others did as well.  I believe since I was pregnant and I had a 6 year old son at the time as well, that I deeply empathized and ached over what occurred.  However, I am humbled and unbelievably thankful that no one I knew was involved, but I felt then, and I feel now like I did know someone, one of them, all of them.  The faces on the parents out in the parking lots waiting to hear if their child was one of the dead or one of the missing was torture.  It was not moments, it was hours and hours and hours.

Today for those that lost someone, for those that waited out in the parking lot, for those that crouched behind library bookshelves and watched a teenage girl get shot in the head for refusing to denounce her God, for the boy who, already shot and bloody, threw himself out of a window on an upper floor, and for those that thankfully got their children back… today is a opened wound.  The entire city reflects it, there are reminders everywhere.

I wanted to extend my continuing, heartfelt condolences and my gratefulness for my own and to send peace and well wishes to those aforementioned and those that are remembering.

-Jaime Girard (BiologyBabe)

Below are photos and also the victims that dies, not including the two murderers; and not including the more than 20 that were severely injured and survived. Some of the photos are not showing, I apologize.

http://www.acolumbinesite.com

Photos of Columbine High School, aerial views.

Cassie Bernall	Steve Curnow	Corey DePooter	Kelly Fleming	Matt Kechter
Daniel Mauser	Daniel Rohrbough	Rachel Scott	Isaiah Shoels	John Tomlin
	Lauren Townsend	Kyle Velasquez	Coach Dave Sanders

I am such a dork, I am truly excited about my upcoming DEXA Body Composition Analysis ~ its scheduled for 4 weeks from now and it is 99.993% accurate, its separated by each body part even, and you get a full visual display of where the body fat tissue is located.  For example it will tell you your total body fat mass, lean mass, organ wieght, skin/water weight, and then things like (head = 12% fat, torso = 6%) so I am beyond curious and will post all my results! A friend had it done recently here in Denver and her head came out to be 16% fat! That is alone, but as a whole her total body fat was 18.1% when calipers had her at 22%, handheld had her at 24%, and hydro (dunking) had her at 20.2%!

She also said her right leg was 2% higher in fat than her left, and that all her abdominal fat could be seen more at the sides and back (love handles); just useful for the obsessed, like me

Here is a more apt explanantion
DEXA          (Dual Energy X-ray Absorptiometry) - A relatively new technology that                is very accurate and precise, DEXA is based on a three-compartment model                that divides the body into total body mineral, fat-free soft (lean) mass,                and fat tissue mass. This technique is based on the assumption that bone                mineral content is directly proportional to the amount of photon energy                absorbed by the bone being studied.

DEXA uses a whole body scanner that has two low dose x-rays at different          sources that read bone and soft tissue mass simultaneously. The sources          are mounted beneath a table with a detector overhead. The scanner passes          across a person’s reclining body with data collected at 0.5 cm intervals.          A scan takes between 10-20 minutes. It is safe and noninvasive with little          burden to the individual, although a person must lie still throughout          the procedure.

DEXA is fast becoming the new "gold standard" because it provides                a higher degree of precision in only one measurement and has the ability                to show exactly where fat is distributed throughout the body. It is very                reliable and its results extremely repeatable; in addition, the method                is safe and presents little burden to the subject. Although this method                is not as accurate in measuring the extremely obese and the cost of equipment                is high, DEXA is quickly moving from the laboratory setting into clinical                studies.

February 24th, 2009

AM Dance practice, ugh downtown; theater-dance troupe (classical and jazz) 75 minutes; moderate but constant intensity.

HRR 145-151 according to Garmin; dammit I love this thing!

Plyometric HIIT only; this is not technically cardio, but when done correctly it has the same effect; I am alternating my strength/SS cardio days, with Cardio/Plyo only days. This is and has been my current training schedule, it looks like a lot, but I am a freak with micromanagement and time organization.

SS= Steady state; HRR 135-140

HIIT= High Intensity Interval Training; usually sprints in the football field at my Son’s school; with the prowler/sled w/ 50 lbs added weight.  Ass kicker. I do 10-12 prowler sprints, and actively rest for 90 seconds.  After 5 rounds I am sooo whiped out, but I force the last 5 or 7 out.  Since I started these, I have already seen a huge noticable difference in my hammie/glute tie in, and in the roundness of that biceps femoris muscle belly Yay!
Mon:Strength/HIIT cardio…

Tues:Plyo/SS Cardio…

Wed:Strength/HIIT cardio…

Thurs: Boot Camp Class (I teach)/SS cardio

Fri: Strength/HIIT Cardio…

Sat: Strength/SS Cardio…

Sun: TOTAL REST; I walk the dogs and that’s it.
Burpees x 10

Squat Jumps x 5

Plyo Lunge, alternating x 5

lateral jumps over step bench (side to side, non-stop)x 20 count total
Rest 90 seconds

Burpees x 12

Squat jumps x 8

Plyo Lunge, alternating x 7

lateral jumps over step bench (side to side, non-stop) x 25 count total
Rest 90 seconds

Burpees x 14

Squat Jumps x 10

Plyo Lunge x 7

lateral jumps over step bench x 30 count total
Rest 90 seconds

Burpees x 16

Squat Jumps  x 10

Plyo Lunge x 7

Lateral Jumps over step bench x 30 count total

DONE; and this always, always absolutely kicks my ass; it doesn’t take hardly any time; anywhere from 21-35 minutes depending on how energetic I feel that particular day.  I think this day I was extra fatigued due to dance this morning.

I fell asleep last night to The 7 Habits of Highly Effective People, and now I fee all affirmed this morning.  Audio books are an astounding idea; I am "reading" 2 books a week for months now, I wish these things were made for college text books, that would be amazing.

My work outs have been really strong lately, I am not progressing in weight however, the last few weeks I can only see a gain in reps and rest time needed between sets.  Progress comes in many forms they say.

This is from yesterdays workout, doing a whole body thing; I am super-setting from an upper to a lower, for a more drastic metabolic effect. I do one exercise and then move to the next in the sequence and then rest 45 sec, go back to the first then the second again no rest;  Along the lines of HIIT for weight training, my rest periods are 45 seconds and my ass is kicked by the end of the work out.

1A)Pull Ups ~ unassisted, no swing, overhand regulation grip (I currently weigh 137 lbs @ 5′6; feel much bigger when pulling)

1×5  1×4  1×3  1×3  1×2  I did these to failure each time, I haven’t worked on them in a while, so my numbers have gone down.

1B)Standing Alternating BB Lunge, long stride

55 lb. barbell on shoulders

1×10 per leg  1×12 per leg  1×12 per leg1×10 per leg  1×8 per leg

Rest 45 seconds
2A) T-Bar Row

90lbs x 6  90×6  90×6

2B) Glute Ham Raises on glute/ham apperatis

25lb plate at chest

1×10  1×10  1×10

Rest 45 seconds

3A) Hanging Bent Knee Raises to chest, no swing

1×10  1×8  1×8  1×8

3B) Decline Bench Twist-ups (obliques at decline) ~ slow and careful

1×10  1×10  1×10  1×5

45-min steady state (SS) cardio on StepMill; Level 6 ~ alternating various stepping patterns (backwards, lateral, skipping steps, crossovers)

HRR was 131-138 BPM according to Garmin.

Diet is good, as I said in yesterday’s post, I am down 14 lbs, and that’s fine with me.  I am solid and happy as can be at 135, I am currently 137; and my goal for the Hydroxycut MAX! contest, and before I compete at Team Universe I want to start that prep in may weighing in at 130 and feeling healthy; odd number I know. and have gotten down to 124 on-stage twice, but when I am that light, I am soooo dry and so depleted, even with 2 days of pre show carb up, I am just freaky lean.

I love showing this picture to clients; my mom was shocked that muscle and fat were so different in size… she’s finally starting to get it

Well this week was the first that I only lost one pound and then, went up .08% body fat ? Hmmm, assuming it is a female related hormonal water thing and decided I don’t care.  I will weigh again this Saturday and I am also having a hydro body fat test!  It’s $65 and worth every cent in my opinion, I am also getting a metabolic test to gauge my non-exercise BMR.  I have seen both of these things done, and have given the metabolic test at the gym I worked for more than a few times, but have never had the privilege, I just do the math problem and go by those numbers. When I do my body comp currently, I weigh on my home digital scale, and at the gym on the traditional beam doctor’s office version; then I am pinched via 7-sites (by a long time certified trainer that knows how to do it, this is important), and then we also do an OMRON although I have never been a big fan, the error margin is 3% plus/minus and that is a big chunk to competitors that measure by smaller incriments than that for sure.

Weight: 137 lbs

Body Fat: 17% OMRON; pinch 17.3% (this is the closest it’s ever been)

My clothes are all loser, my abs are peeking out at the top and my pelvis and hip bones are nicely popping out; stupid gage of body comp but I know when and where I lose weight first.  My back isn’t coming out and cutting up like normal for some reason; really working on stripping that smooth look out of my legs this season.  I tend to end up 6 weeks out from a show, ripped on top, striated delts, nice deep cuts in my back and abs are 3/4 of the way out..but legs are smooth.  they are hard, and tight, and my vastus lat is clearly visible and my semis on the back are clearly visible, but I cannot seem to get ant more seperated or leaned out in this area.  this is an issue a lot of ladies I know that compete have; they lean out too quickly on top with regards to the progress of the lower body.  Need to even out my leaning this time.

I have intentionally hesitated on posting pictures, I got some photo shoot pics back, albeit they are not at all fitness related, and I weigh 143 lbs in them!  they are however burlesque/pin-up photos and it certainly is an off season physique hobby!  I love my pics, and my body in either condition, but I admit that my fit, contest ready physique about 3 weeks out from stage day is my favorite ~ I feel the best then

I will consider posting my weekly pics this week, we dont have to for the contest, we only have to post the before pics, which I did, ugh; I had intentionally taken them after a cheat day, a lot of alcohol, and little water; so I am a water buffalo… but that was on January 2nd.  I am down 14 lbs now and really impressed with my ability to take this weight off easily and without much pain for three consecutive seasons.  I will be working on gaining only about 10-15 lbs when not in-season, its really bad on the metabolism.  My temp is just recently up to 98.6 upon waking, it was down for months around 95.8-96.3 and I was dragging ass.  Feeling much better now

A re post from Men’s Health magazine that I thought was decent; I don’t agree with every item on this list, but in general, it’s a great list.  Enjoy. and no, I do not, and never have, owned a Debbie Gibson CD, as per #19.  Elton John yes, Debbie Gibson, hell no.

By: Lisa Jones

1. Saying “I love you” immediately before, during, or following sex doesn’t count.

2. Real men drive stick shift.

3. I will leave if you lie.

4. You are cute in raglan-sleeved T-shirts (two-toned baseball undershirts).

5. I’m convinced I’m pregnant and obsess about it for a minimum of 24 to 48 hours before my period, even when I have no rational reason to think so.

6. I love it when you hug me from behind and whisper in my ear.

7. “Fine” is never an appropriate response when I ask you how I look.

8. Most of the time when I fantasize, it’s about you.

9. I’m terrified of becoming my mother, even though I admire her.

10. I don’t get turned on simply seeing that I have an e-mail from you.

11. I expect you to call me.

12. Only rock stars are allowed to wear leather pants.

13. I’m scared of losing my independence.

14. I’m more forgiving of you than I really should be.

15. Oral sex is your get-out-of-the-doghouse-free card. Manolo Blahnik shoes also do the trick.

16. You did something bad. I seem cool with it. I’m not. (See directly above.)

17. If I’m not having sex with you, I’m . . . a.) . . . having a fat day. b.) . . . not feeling “connected” to you. c.) . . . blackmailing you to get something I want.

18. Shoes determine whether you’re fashionable or not.

19. I own a Debbie Gibson CD, and I’m not afraid to use it.

20. When I compare my flabby tummy to a kangaroo pouch, say nothing.

21. A man I love plans the occasional fancy-schmancy dress-up date and impromptu weekend getaways, and he buys my favorite candy in advance when we’re just going to the movies.

22. You look hot in hooded clothing items.

23. You should never tell me what to do.

24. If I slept over, you owe me breakfast.

25. My breasts love much licking and sucking.

26. If you ask me out directly, I will say yes.

27. I’m very impressed when you ask for my advice.

28. I’m unimpressed with a man who doesn’t take the lead.

29. When in doubt, go with the shirt that matches your eye color.

30. I don’t want to be Madonna.

31. Women get urinary-tract infections easily, so watch (and wash) your fingers.

32. I’m in heaven when you hold my hand.

33. You’re sexy when you’re: shaving, fixing things, wearing a white T-shirt and jeans, driving, eating a peach, holding a baby.

34. I need to hear how you feel about me. Often. Tell me now.

35. Surprises, especially gifts for moi = more loving.

36. I want to be the best thing that ever happened to you—and for you to recognize this.

37. If I’m not feeling loved, I will start looking . . .

38. Discussion of ex-gf’s and ex-bf’s should be avoided at all times.

39. I like it when you tell me what you’re thinking, even if you don’t know yourself.

40. Celebrating our anniversary, even if it’s only been a few months, earns major bonus points.

41. I love it when you’re sweaty.

42. It’s best to consult your gal pals for gift ideas.

43. A lady should always be greeted with kisses.

44. I like porn.

45. I love holding your bum in the palms of my hands.

46. Even nice girls like hushed dirty talk in public.

47. It’s cheating as soon as you’re doing something with her that you wouldn’t want me to see, hear, read . . .

48. For the record: I’d rather you break up with me than cheat.

49. I remember everything about our relationship.

50. You should know all this and more without my telling you.

AM Cardio was an attempt at getting my dog to jog/walk; not happening.  She is s such a spaz, she is like an amateur k-9, smart, at the ready, agile, quick, eager to please… but f***ing insane most of the time.  It’s like taking a whirlwind for a walk down a semi busy road

So anyway, about 50 minutes of that and according to Garmin, average speed was 3.4, so not too terribly slow for having to deal with that, I was fasted as well, but had BCAAs and water with my I sipped peri work out as they say

Regulation Pull Ups, overhand

too away the assistance so these numbers are small, but will get better; nothing quite like actual pull ups

1×4  1×4  1×3  1×3  1×2  1×2  1×1 = F

Split Squat, one foot behind me on bench; holding 20s in each hand

3 sets per side, 15 slow reps each

Standing DB overhead press, slow

35s x 7  35s x 7  35s x 7 ~ super core control here is what I am working on

Seated narrow grip low cable row

90 x 7  90 x 7  90 x 7  90 x 7

Reverse Hack Squat

*I don’t know what the apparatus weighs, this is just my 2 plates

90 x 7  90 x 7  90 x 7

Standing Abdominal Cable/Rope Crunches (these are hard to do correctly)

35 x 12  35 x 12  35 x 12

Power Scissor Abs; Slow

3 sets; 1 min non-stop… TUT

:)

Body Comp & Update
I know its been 7 days since I updated my blog or journals, been very busy working on important upcoming performances and such.  I will be taking my first set of "updated" pictures for the HydroxyCut MAX Transformation Contest this Saturday morning.  I am going to use a news paper in every update I think, just in case. So, the metabolism is still firing adequately as I went down in numbers again.

Weight: 143 @ 0600 AM (-2 lbs this week; 8 lbs total)

Body Fat Mass: 18.2 ( -1.3% body fat this week; 3.3% total)

I can definitely see some of my lines returning in my abs, my iliac crests are popping out again, and my arms (always the first to look ripped) are looking much nicer

All in all I have not done bad; one cheat meal per week, always on Saturday night, meal 4 of 6 ~ I don’t go crazy on portion, just pick something very "normal" that I really want that day and maybe a light beer or a martini.  It certainly replenishes the motivation and keeps me going all week to know I have that date with Damon and I get to eat real food, he’s rarely home during the week, and if he is, it’s very late; so eating my meals is no big deal, I treat it like its a job, I have to do it or my body will fire me When he’s home and we can eat together, it sucks a bit to watch him have pot roast, or spaghetti, or Ben & Jerry’s SMORES ice cream but who cares, its just food, its always been here, it will be here when I am done, and those kinds of foods, are not my friends I have come to realize.  Back to log some training in a bit, have to go actually lift weights now.

Well the first week I lost that 4 lbs was so nice this week was a respectable 2 lbs lost but down a total of 2% in body fat as well;  I only take circumferance measurements every 4th week, so those are still 2 weeks away.  I have found out I will need to retake my before photos, which is fine as they only require an 8-week run on the supps/contest program ~ so I still have plenty of time!!  I have a true pin-up photo shoot on the 24th of April with a really well known pin-up rockabilly photographer named Roy Varga ~ his work appears regularly in music, tattoo, and rockabilly magazines all over the place.  I am so freaking excited about this and intend to have one tight bod for that!!  I am doing the total classic pin-up shots with a super-fit body, not quite stage hard/ready.. but maybe 2 weeks out from that “look”.. his photos are soooo hot I cannot wait to add them to a portfolio ~ I have a tentative shoot in twon here in Denver for my “character” in my perfromance that’s coming up ~ doing promo pin-up shots for that on the 8th of Feb, should be funny considering there will be at least a 15 lb difference in the photos from February’s shoot to April’s shoot   Who cares they will be awesome.  There is a delay on my roller derby career as the try outs for the team I want to roll with has been moved, meh… bruises and hostility

BodyComp today

Weight @ 0600 - 145.0 (-6 lbs total)

BFM% - 19.5 (did this 3x it never fluctuated; pinch and OMRON)

Cravings are gone generally, I am cycling carbs right now ~ want to really strip them out of my diet down to ZERO on no-carb days, I always seem to get some incidental carbs via fibrous veggies and all.  I am currently running a cycle that looks like this; my moderate day comes only after a high day, to prevent the cravings that come with going right from High to Low.  Also, its pretty low even for being “moderate”

Day 1 High

Day 2 Med

Day 3 ZERO

Day 4 ZERO

Day 5 High (cycle starts over again here)

Once my temp goes down upon waking, and I drop down to losing less than a lb, a will cut one of those high days out OR I will decrease the carb consumption on those days by about 25% to start, more if that doesn’t initiate another loss.  It is nice after 6 competition diets, some 16-weeks long, and one year I dieted for 35 weeks straight..that I know my body really well now, and can tweak things here and there that I would have gone running to a “coach” for in the past ~ it would be nice to have one, but cannot afford it at all this year, too much spent the last two years and if anything it will go to Team U this summer; My motivation to keep up the work after this contest and get into national condiditon is really high lately, prob cause I dont want to have to requalify for junior/nationals again at the local level.

Here is some of the work that Varga does, a very small example; he has a lot of hot rod work, tat work, and of course photos that are much racier and not appropriate for this website.  I am so excited!

Might I note this is a shot of a member of the band  Necromantix and that is a killer home made stand up!! I want one

I found this article on another website and thought it was interesting, so I am re posting it here, please enjoy!

America’s 10 Unhealthiest Presidents

Presidential fitness hasn’t always been characteristic of the nation’s commander-in-chief. Here, a retrospective of some of the least healthy presidents in American history.

By Jocelyn Voo

Presidential Fitness

President Barack Obama knows a thing or two about fitness. In December, the Washington Post reported that he’d hit the gym for at least 48 days in a row, clocking at least 90 minutes each time. Photographers have snapped him playing golf in Hawaii on Christmas Eve, doing impromptu pull-ups right before giving a speech in Missoula, Montana, on the election trail, and playing a game of pick-up basketball (a sport he’s played since he was a kid) with staff and Secret Service agents on Election Day.

Considering his well-documented gym habits and disciplined diet, the media has heralded Obama as the new face of presidential health. Of course, he isn’t perfect — the guy has been a longtime smoker (although he has resolved to quit, and has often been seen chewing Nicorette), occasionally chows down on cheeseburgers, has admitted to trying marijuana and cocaine as a teenager, and there’s a history of cancer in his family. Still, his longtime physician issued a statement in 2008 that Obama is in “excellent health,” citing his lean body mass, and normal cholesterol, blood pressure, and EKG levels.

But not all American presidents have been model specimens of health. Some of them far from it, in fact. Disease, injury, and destructive habits have run rampant in the 43 commanders-in-chief — but while we can’t totally fault George Washington for contracting malaria or smallpox (it was the 1700s, after all), we also can’t really condone John Adams’ habit of having bread and beer for breakfast at age 15.

Here, the 10 least healthy presidents in American history.

10. James Monroe

Fifth President (1817-1825)

Bullet wound: Before becoming elected president, James Monroe dropped out of college and enlisted as a cadet in the Third Virginia Infantry in 1776. During this time, he fought in the Battle of Trenton, during which he was wounded by a bullet hitting his left shoulder’s axillary artery, the major bloodway to his arm. To save his life, a doctor stuck his index finger into the wound to stop Monroe from bleeding out. Surgeons were unable to locate the bullet for removal, so though the president recovered fully, the bullet remained in his shoulder for the rest of his life.

Malaria: In 1785, Monroe contracted malaria while visiting a swampy area of the Mississippi River, and sporadic feverish flare-ups plagued him for years down the line.

Seizure: In August 1825, Monroe suffered a severe seizure that almost killed him. Though the cause was never pinpointed, it’s speculated that it could’ve been triggered by mushroom poisoning, a stroke, or cerebral malaria.

Tuberculosis: In 1830, Monroe developed a chronic lung illness that crippled him for several months, leaving him with labored breathing, fever, night sweats, and a nagging cough that sometimes had him spitting up blood. Though not officially diagnosed as such, his symptoms suggest pulmonary tuberculosis.

9. Theodore Roosevelt

26th President (1901-1909)

Blindness: A frail and sickly child, Roosevelt was encouraged to do lots of physical activity in hopes of alleviating his asthma and other ailments. Boxing became one of Roosevelt’s hobbies, which he continued into adulthood. However, after being elected to the White House, he suffered one major injury when a blow to the left eye detached his retina, leaving him blind in that side.

Deafness: Suffering from a throat infection, Roosevelt developed otitis media, an inflammation of the middle ear. The subsequent operation left him deaf in his left ear.

Bullet wound: On the campaign trail in 1912, Roosevelt was shot by a deranged saloonkeeper. The gun was originally pointed at the president’s head, but a bystander saw the weapon and jolted the gunman’s arm, causing the bullet to hit Roosevelt in the chest. Luckily, both a 50-page speech and a steel glasses case, held in his breast pocket, absorbed some of the impact and deflected the shot, saving Roosevelt’s life. But rather than undergo surgery to remove the bullet, Roosevelt deemed the operation too risky and carried the bullet in his chest for the rest of his life.

Malaria: On an expedition into the Amazon rainforest in 1913, Roosevelt contracted malaria, a condition made worse by an infected leg wound. These injuries resulted in chest pains, a high fever, and delirium. Though Roosevelt didn’t die, he returned to America in a decrepit physical state, and for many years was often unable to leave his bed.

8. Ronald Reagan

40th President (1981-1989)

Nearsighted: Ronald Reagan’s poor eyesight not only disqualified him from serving during World War II, but as a college football player he could only clearly see within a yard’s radius, causing him to sometimes be clocked in the head with the ball. Later, when he got glasses, he remarked in surprise that trees had leaves — something he’d never known had existed before.

Smoker: Reagan was once a smoker, but stopped, reportedly after his brother developed throat cancer.

Prostate stones: In 1966, after experiencing multiple urinary tract infections, Reagan underwent surgery to remove prostate stones.

Bullet wound: In 1981 while riding in his limousine, the president was shot in the chest by would-be assassin John Hinckley Jr. Suffering from blood loss and a collapsed lung, Reagan successfully underwent emergency surgery to remove the bullet, which had missed his heart by an inch. But despite the seriousness of the injury, the president’s spirits were still buoyed: When his wife Nancy arrived at the hospital to see him after surgery, Reagan joked to her, “Honey, I forgot to duck.”

Hearing loss: Reagan used a hearing aid in his right ear early in his term, but later also started wearing one in his left ear. It’s been speculated that his hearing was damaged during his early years as a Hollywood actor, when he was exposed to loud gunshot noises during the filming of Western movies.

Colon cancer: After two benign polyps were discovered in his colon, Reagan had a colonoscopy that revealed another tumor that required surgical removal. As a result, about two feet of his colon was removed.

Skin cancers: In the late 1980s, small basal cell carcinoma was discovered on Reagan’s nose, and the cancer was removed. In 1995, another patch of skin cancer was discovered and removed from his neck.

Alzheimer’s disease: Though he was famous for having a near-photographic memory during his prime, Reagan’s memory deteriorated when he hit his 70s, and he would sometimes forget the names of key staffers and visiting dignitaries. A formal diagnosis of Alzheimer’s occurred in 1994.

7. Woodrow Wilson

28th President (1913-1921)

Hypertension, headaches, double-vision: Wilson suffered from multiple strokes throughout adulthood. Symptoms foreshadowing these episodes were hypertension, massive headaches, and double-vision.

Multiple strokes: The first of a series of strokes occurred in 1896, which hindered the fingers in his right hand and left him unable to write normally for a year.

Blindness: His third stroke, in 1906, left him blind in his left eye.

Paralysis: Finally, in 1919, the president suffered a massive stroke that paralyzed his left side and forced him into a wheelchair. Wilson decided to keep his condition a secret from the public, which essentially meant isolating himself. It’s thought that during his final three years in the White House, his wife Edith made all presidential decisions for him.

Eventually, the truth of Wilson’s illness became public, spurring the ratification of the 25th Amendment, which states that the vice president shall become the executive power in the event of the president’s death, resignation, or disability.

6. Andrew Jackson

Seventh President (1829-1837)

Smallpox: During the American Revolution, Andrew Jackson, only 13 years old at the time, became a courier in South Carolina’s mounted militia with his brother. During this period, both boys were imprisoned by the British, and contracted smallpox while in jail. Though Jackson’s mother was able to jockey the boys’ release, she could only take one of them on horseback to their home for treatment. Jackson, delirious with fever, had to walk the 45 miles without shoes or a jacket. Jackson’s brother died two days later; Jackson recovered after several months.

Bullet wounds: Jackson was known for his hot temper, particularly over slanderous comments about his wife. These often landed him in gun feuds with his attackers, despite Jackson’s poor aim. In 1813, Jackson was seriously wounded after being shot twice in the shoulder and once in the arm during an altercation with politician Thomas Hart Benton and his brother Jesse Benton. His left shoulder was shattered, with shrapnel lodged against his left humerus. Since he was losing massive amounts of blood, almost every doctor recommended amputation, which Jackson refused. He was bedridden for three weeks, but ultimately healed.

Jackson was also injured during an 1806 duel with famous marksman Charles Dickinson, during which Dickinson shot the future president in the chest. The bullet missed Jackson’s heart but shattered two of his ribs, which never healed properly, leaving him with pains for the rest of his life. (To his credit, even after taking the bullet, he righted himself and fired a fatal shot at Dickinson.)

Dysentery, malaria: During his military campaigns, Jackson suffered from both dysentery and malaria.

Addiction to coffee, alcohol, and tobacco: Jackson refused to give up these three vices, despite doctor’s orders and the fact that they gave him migraines. He was such a fan of chewing tobacco that brass spittoons were installed in the White House.

Lead and mercury poisoning: Despite enduring intense pain from bone infection, Jackson didn’t have the bullet from the Benton scuffle removed until 1832, 19 years after the fact. The chief of the Navy’s Bureau of Medicine arrived at the White House to perform the operation sans anesthesia. The extraction proved successful, and Jackson’s health improved tremendously immediately afterward, suggesting the bullets may have contributed to slow lead poisoning.

Furthermore, Jackson also had a habit of self-medicating with calomel (mercurous chloride — often used as a diuretic and purgative in the mid 19th century), as well as ingesting sugar of lead (lead acetate — used as a food sweetener). Both these compounds are toxic, leading to mercury and lead poisoning. Indeed, a 1999 evaluation of Jackson’s century-old hair samples revealed significantly elevated levels of both metals, which surely contributed to his severe health decline.

Edema: In 1845, during his last two months of life, Jackson began experiencing edema, an abnormal accumulation of fluid beneath his skin and in certain cavities. With his feet, legs, hands, abdomen, and face all swollen, his bloated body was bedridden until he died on June 8.

5. Warren Harding

29th President (1921-1923)

Hypertension, diabetes: Even before he became president, Harding had high blood pressure and signs of diabetes.

Heavy tobacco user: Not only did Harding smoke two cigars a day and chew tobacco, but he also indulged in the occasional pipe and cigarette. He was so fanatical about the condition of his cigars that he brought his cigar humidor with him from his Ohio home to Washington.

Overweight: Harding tipped the scales at over 200 pounds in 1918.

Heart disease: Harding’s physical health was in rapid decline in the late 1910s through the early 1920s. Combined with his weight problem and shortness of breath, Harding also became easily tired and had occasional chest pains. In 1923, he died of a sudden heart attack.

4. Dwight Eisenhower

34th President (1953-1961)

Heavy smoker: As in four-packs-a-day heavy smoker. Eisenhower’s physician recommended that he cut down to one pack a day, but after limiting his intake for a few days, the president decided to quit cold turkey. Asked how he did it, Eisenhower said that he simply didn’t think about it, and that it helped to develop a scornful attitude towards those who couldn’t kick the habit.

Crohn’s disease: In 1956, six months before the election, Eisenhower was diagnosed with Crohn’s disease (an inflammatory disease that affects the digestive system, generally causing abdominal pain, diarrhea, vomiting, or weight loss). That June, the president successfully underwent emergency surgery to alleviate his inflamed small intestine.

Gallstones: Eisenhower had his gallbladder (containing 16 gallstones) removed in 1966.

Heart attacks: In 1955 Eisenhower suffered a heart attack so severe that his primary cardiologist advised the president not to run for a second term. Eisenhower chose not to take his advice, however, and was reelected. His second term was marred by even more heart trouble: during a five-month span alone in 1968, he suffered four heart attacks and 14 cardiac arrests. These attacks weakened him to the point where he could only be out of bed for 45 minutes a day, and he died soon after the next year.

3. John F. Kennedy

35th President (1961-1963)

Scarlet fever, measles, whooping cough: Kennedy’s childhood was riddled with health issues. At 2 years old, he contracted measles, whooping cough, and chickenpox. He also contracted scarlet fever, which almost killed him. Later in his childhood, he frequently had upper respiratory infections and bronchitis, as well as allergies, frequent colds, asthma, and a weak stomach.

Jaundice, pneumonia, appendicitis: During his teen years, Kennedy had his appendix removed, suffered a severe case of pneumonia, had his tonsils removed, and was hit with jaundice twice, which sent him to the hospital for two months and forced him to withdraw from Princeton University.

Urethritis: Once Kennedy recovered from jaundice, he resumed his college education at Harvard University. During this time, he contracted urethritis, an inflammation of the urethra that results in painful urination. Kennedy didn’t seek immediate treatment, so this became a chronic problem for many years, despite his taking drugs to suppress symptoms. Considering Kennedy’s notorious libido and reputation as a playboy, some have speculated that his urethritis was a sexually transmitted disease.

Addison’s disease: After years of suffering back pains, Kennedy was diagnosed in 1947 with Addison’s disease, a rare endocrine disorder that generally results in fatigue, muscle weakness, nausea, and bronzing of the skin. Kennedy was so ill that he was given the last rites of the Roman Catholic Church, with physicians speculating that he would die within the year. However, cortisone therapy and medicinal implants kept Kennedy alive. Still, the president underwent two failed back operations to rid him of his aches, and took chronic pain medication from 1955 until his death.

Cigar smoker: Kennedy loved a fine cigar — so much, in fact, that he once called his press secretary into his office and asked him to buy 1,000 Cuban cigars by the next morning. The press secretary obliged, and presented Kennedy with the requested goods the next morning. Only then did Kennedy pull a document out of his desk and sign it. It was the embargo officially ending trade with Cuba.

Drug cocktail: Kennedy suffered from a host of maladies throughout his lifetime, causing him to take a cocktail of drugs at the beginning of his presidency — many of which can affect one’s thinking processes. Among those taken were injected cortisone, phenobarbital, Tuinal, Lomotil, and amphetamines.

2. William Taft

27th President (1909-1913)

Obesity: Though Taft generally didn’t drink (he became a teetotaler in 1906), he had an extreme appetite. At 5′11″, he ballooned to over 300 pounds during his presidency, making him the fattest president in history. However, through aggressive dieting, he lost almost 100 pounds, which he continually gained and lost over his lifetime.

Sleep apnea: Due to his morbid obesity, Taft suffered from severe sleep apnea (a sleep disorder marked by pauses in breathing during sleep) throughout his life. He slept through meetings with the president when he was serving as secretary of war, nodded off during conversations with the speaker of the House and with the chief justice of the Supreme Court, fell asleep in the middle of signing documents and while eating, and also once slept through a typhoon in the Philippines.

Cardiac arrhythmia: Also due to his weight, Taft suffered from an abnormal heartbeat, which he monitored by taking medication. High blood pressure and an irregular heart rate plagued him throughout his life.

Smoker: Taft was a cigar smoker when he started his term, but quit while in office.

Gout: Both of Taft’s feet were attacked by gout (a disease created by a buildup of uric acid, which causes swelling, stiffness, and burning pain in joints).

Gallstones: Because of the gout, Taft had 30 or so stones removed from his gallbladder.

1. Grover Cleveland

22nd President (1885-1889), 24th President (1893-1897)

Obesity: Since childhood, Grover Cleveland was a bit tubbier than average, and his weight problem stuck with him into adult age. At 5′11″ and weighing over 250 pounds, Cleveland, the second-heaviest president to date, was nicknamed “Big Steve,” and some of his nieces and nephews called him “Uncle Jumbo.”

Penchant for food and alcohol: Likely contributing to his obesity was Cleveland’s love for rich food and beer. At one point during his 1870 campaign for district attorney of Erie County, New York, Cleveland and his rival agreed to drink only four glasses of beer per day — only to later decide it was too restrictive an amount.

Cigar smoker: In 1893, Cleveland, a longtime cigar smoker, complained of an ulcer on the roof of his mouth, which later proved to be a carcinoma. Fearing repercussions if word got out, the president arranged for a secret surgery. Doctors removed parts of his upper left jaw and hard palate and considered the operation to be a success, although it left Cleveland’s mouth disfigured.

Gout: Cleveland was hampered by gout on his feet for many years, possibly as early as 1885 when he was seen limping at former President Ulysses S. Grant’s funeral. Cleveland’s condition was likely exacerbated by his heavy drinking, which increases serum uric acid concentrations.

Originally published on FitnessMagazine.com, January 2009.

This is an anecdotal compilation, not a scientific list.

Saturday, January 10th, 2009

I have switched for the next 4 weeks to a more circuit-type (not totally) work out, working in essence the whole body each time.  I have altered the recommendations a bit and tweaked things here and there, but I am just so bored I could die, and my body fat is still high for my taste and this will help a bit via higher EHR and after weeks of researching my past workouts, logs, success, diet, etc.. I have decided to try this type of exhaustive training for the next month.  It consists of 4 workouts with weights per week, and my own cardio either post work out on training days and twice a day on non-training days, and Sundays as always I do nothing exercise wise thats planned anyway; I do my cooking for at least three days, and make shopping lists and might clean a bathroom here and there, but other than that I intentionally stay very mellow on Sundays.

These are done super-set style; I perform one set of the first exercise,

then during my rest period I perform the other exercise for one set,

then rest for 60 sec between and repeat the two again.  

Single Legged Squats in Smith ~ moderate weight
2 sets, 20 reps each leg @ 80 lbs
High Incline Body weight Row in Smith

2 sets, 20 reps overhand grip

Rest 60 seconds

Steep Angle Push Ups on bar in smith machine

2 sets, 20 reps

Single Legged/Foot Elevated High Bridge (supine) w/ 25-lb plate across pelvis

2 sets, 20 reps per leg

Rest 60 seconds

Stability Ball Crunches w/ 10 lb plate on chest

2 sets 20 reps

Alternating straight arm, straight leg opposite side touches

2 sets 20 reps each side

Bicycle

2 sets 20 reps per side

Cardio

StepMill, slow and steady pace Level 5 x 35m

:)

Thursday, January 8th, 2009