Boyd30’s BodyBlog

Well it’s been sometime since I wrote on here. I have been working out still and keeping a journal and what have it just has not been out here. In anycase I thought it was time to put something out. Well today I just happen to hit a personal best in my deadlifting. Since last year my deadlifting has really improved which is awesome. Well today I managed three sets with ten reps at 315 pounds. I know it’s not that great but for me it was something I never done. I have done 405 for three at one time but never a heavy weight for sets. SO today was a great day for me. I think I could have evendone another set but that will have to wait till next week. That’s it for now.

Start of Week Four for me on my plan….. This week is technically supposed to be 3 sets of four reps. I have an average of five though because I had been doing warm-ups and a failure set because I have seen good progress doing so.  This week started a bit shaky though on the diet.. Sunday I usually cook all my food for the week. I got behind and did not get a chance to do it last night so today my diet is all wacked. However I will be cooking all night tonight to correct it. Last week was my best week for sticking to the diet so I need to keep that going.

Today’s work-out I felt awesome. I think I will be smashing my goals way before June Hits. Anyway Here is today’s work-out.

Bench Press: 1×15x135

                      
  1×4x225 – Accomplished with little problem so we went heavier

                      
  2×4x245 – HOLY C**p! I did it..

                      
  1×15x155 – Mixed of ¼’S, ½’S and Full’s

Bent Over: 3×4x175

Military Press: 1×8x135 to the front

                      
    2×4x160 One set to the front one to the back

                      
    1×8x135 to the back- it was my weaker point

Shrugs: 2×4x225

              1×4x245 This is a weak point for me. I still a bit gun shy because of the trap injury. Getting better though.

Barbell Curls: 1×20x45

                      
   1×8x95 – Test Run

                      
   1×4x115 – A touch to heavy for 3 sets of it

                      
   2×4x105 – Perfect weight

                      
   1×15x65 – again mixed ¼’s, ½’s and Full’s

Close Grip Bench-“Smith Machine”: 1×4x225 – a tad too heavy for three sets.

                      
                                           2×4x210 Perfect for it…

Hanging Knee-ups : 2×15x15lbs in feet

                      
             2×10x25lbs in feet

There it is.. I also am posting some progress pic’s of the last four weeks. Give me feedback Please!!!

Monday: 1-26-08

Minus my partner I head to the gym today for the Second Phase of the Bulking for Mesomorphs program..

I Dropped a about a pound after initial gaining 3lbs., but I also dropped a 1% body fat so I take it through the first phase. This phase I am really going to push through the work-outs and even better at the diet (by far my biggest downfall). Anyway here is today’s workout…

Goal:  3 sets for 8 reps per exercise:

Bench Press:      1×15x135 (Deep and Slow)

                      
          1×10x185 (Deep and Slow)

                      
          2×8x205

                      
          1×12x135 (Mix Deep and Slow with some Short in lower Range)

I did 5 but really just the 185, 205 are my 3 sets.. Others warm-up/cool down..

Bent Over Row:                   1×12x95

                      
             1×10x115

                      
            3×8x145

Shrugs: 3×8x155 (Paused at top for one- one thousand count) Careful of not reinjuring of Trap

Military:  1×10x95

                  1×10x115

                  3×8x120  (I was searching for the correct amount of weight, Still need a bit heavier)

Close Grip Bench: (Used Smith Machine) 3×8x185

Curls:  1×10x65

            1×10x75

            3×8x85      (Again searched for the correct weight, really close to what it should be)

Three sets of Knee ups and three sets of rope crunches at 120lbs to finish it up. In all I felt pretty good. The rest time was 2-3mintues between sets was more than enough time to recover.

Well everyday my trap is getting better and better thankfully. However last night I thought I was gong to be in pain because I just could not get comfortable while in bed. In anycase I woke up feeling better than the day before.
So day is Friday one day before finishing my first official week one of the Diet "Lean Mass 2500". Before I get into the workout i’ll talk about the diet. For the most part the diet went well this week. I was not able to fully follow it to a tee like I wanted to but given a percentage to it I would say 80-85% to a tee. The other 20-15% was followed as best as I could given the situation I was in during the week with running around with the kido’s. I will say I can tell the differance when eating clean and not eating clean already. In fact this morning my wife and I stopped by the local Coffee house and got some flavored coffee as a treat. I did not even drink half of it. I would rather be siping on my EXTEND instead. So I believe the diet is working well although it’s only been a week. As far as lifting I am finishing the first phase of the lean Mass work-out in the book before moving on to Roger’s AST work-out he prepaired for me. One week left on that.
Okay so that leaves me to today… Week three of four sets each exercise on Arms. Given my injury I still was not sure if I could do it but proceed with caution. First sign of pain I was going to stop. So here we go….

Barbbell Curls: I stood flat against a wall to insure I would not envole any shoulder/neck movements while curling…

4×10x72.5lbs.. A little off but I take it. Wall make it more challenging.

Close-Grip Bench: Used Smith Machine

2×10x185
1×10x195
1×8x195

Skull Crushers:

2×10x65
2×10x75

Dumbell Curls: Sat on end of Bench..

3×10x35
1×9x35

Seated Calf raise:

4×10x80, plus whatever the device weighs??

Standing Calf Raise:
4×10x205

Okay to get some Chest work in from missing Tuesday because of the Trap I decided to try it. I did 4 sets of bench in all

2×15x135 rest two seconds in bottom position
2×12x155 again resting at bottom of rep
1×4x225 went to see what I could get out of it. I’m HAPPY!

That’s this week. I’ll post measurements on Sunday…

Okay… From my previous post I have been dealing with a Trap injury. It’s much better today than yesterday. With that said it was my Leg Day.. 4 sets of Squats, Stiff legged deads, Extension, Curls and Lunges. I decided to give the squat just a try to see if my Trap would be bugged by it. Well I did a warm-up set of 135×10 with no problem. Decided to do another small warm-up of 225. I did 5 reps and racked it. I had the notion to continue on with the regular sets but decide to take Derek’s advice and go do Leg Press instead. It’s always better safe than sorry. So here is what I did today.

6 Sets of Sled work..
1×10x435
1×10x525
1×10x615
3×10x705

4 Sets of Leg extension…

3×10x40
1×8x40 (Rain out of Gas there)

4 Sets Lying Curls
2X10X35
1X10X40
1X8X40 (Again running out of Gas)

2 Sets of Seated Curls

2×10x150 (Total out of gas– Replaced these becuase no Lungs or Stiff Leg Dead becuase of Traps injury..)

In all great work-out. Legs wwere swallen/pumped to the max… Tomorrow should I should feel great.LOL! Well Time to fuel up Four Meal of the Day..

Okay! I know some out there might not think it’s that great but for me I am extremely happy. Today I max out on Dead Lifting and Squatting. Up until we got into the gym my mind was wondering what the numbers would end up looking like. Today am have a personal best of a 370 lbs. Squat and squeezed out 375 lbs. in the dead lift. For me the dead lifting number was more exciting than the squat. I knew my number relatively close on the squat but dead lifting is something I just started doing more of and something I was never able to do well. So 375lbs was exciting for me. I am extremely confident that 400 lbs. - 450 lbs will be obtainable by mid next year and getting a lot closer to my 40th birthday goal of a 600 lbs squat. Of course it’s a banking on staying healthy and it is  just short of 2 1/2 yrs. so anything can happen but I think I get it. WISH ME LUCK!!

Well lifting has been going really well. I did run into a bit of a snag last week though because last Sunday I tweak my Hamstring. No big deal it was better by tuesday night, but the rest of the week was shot becasue of karting the kids hear and there to Doctor, Dentist, and Eye dcotors so they can go to school. Not a huge deal for me to miss becuase I did have several good weeks of work-outs.  THta brings us today or really last night. My softball team was set to play our last games of the year in our league tournament. We won the first game. Between the first and the second we had several hours of waiting till the next one. This was good becuase my oldest had her pitching lesson which we needed to go to. We fly back fron that and the next game just started. I am there no more than two minutes and I am up to bat. Well I crushed one deep into right center and took a fast la around the bases. Next at bat an inning later and I hit it to the same place but this time a triple. Going to the last inning I hit another shot into Right Center. As I was rounding Second I hear this huge POP!! and down I go. I just blew out my hamstring. I could not believe it. I NEVER DID THAT BEFORE… EVER. and I ran track, played baseball and football and never did that…. As soon as I it happen I went down like a buffalo getting shot and then sliding in the dirt until a dead stop.

Well this morning my hamstring was swallow and as you could imagine very stiff. And because last week so messed up with getting the kids ready for school I misses and I was just schedule to miss this week because I am head to Milwaukee for Harley’s 105th Celebration. Now I got to ride a bike over 4 hrs. and walked around all week like a gimp not really giving my hammy good rest so I might be missing some time there after that. Not COOL at all. I was really closing in on some of my leg goals so this really sucks. At least I can still do some work with the upper body but when you have a hard time sitting let alone walking of moving lifting dosn’t look to promising. Well I guess we’ll se what happens and how fast I can recover from this. I have many things I need to start doing but need to get this healthy first.

Okay, I feel that I have gotten back into rhythm with lifting again after my two and half week vacation for the gym. I am getting closer to where I left off in the first place so that is good. What is bad however is my inability to control my eating habits. Unfortunately is Softball season and my girls have us on the run every night of the week for the most part and then on the weekends. We see a lot of dinning out which is not all that bad but it my inability to control my urges on the food that taste great but knowing full well it’s not helping me (Pizza, Hot Wings, Fast food) is killing me. I really need to start paying more attention to my diet and throw in a bunch more cardio and stomach work because I feel my gut is not going anywhere. I am not saying my gut is getting bigger either but for the work I am putting into it its going nowhere. If anyone of you have suggestion please help me out.  I would like to post in progress pics but I am not liking how the mid section looks so I won’t until that feeling goes away. Not looking for a total six pack or ripped to shreds just wanting it to be flat  not looking like I drink a case of beer.