Bryanj39’s BodyBlog

While i was in Qatar (May 7th, 2007- October 29th 2007) I worked out everyday. Since i have been back in Florida I have not. It shouldn’t be a surprise but it is discouraging to see how my body is back the way it was before i strted working out last year. All that hard work has gone away and it seems I have to start all over. Being home it is so easy to get distracted. That is why I have not been to the gym. I guess it is all where your priorities lie. The gym was not one of mine (it should have been) when I got back from the middle east. Now I am going to try working out again and losing my gut by this summer. Well see if I can keep with it this time. Anyone who want to write with suggestions, encouragement, training ideas, etc… I would love to hear from you.

While i was in Qatar (May 7th, 2007- October 29th 2007) I worked out everyday. Since i have been back in Florida I have not. It shouldn’t be a surprise but it is discouraging to see how my body is back the way it was before i strted working out last year. All that hard work has gone away and it seems I have to start all over. Being home it is so easy to get distracted. That is why I have not been to the gym. I guess it is all where your priorities lie. The gym was not one of mine (it should have been) when I got back from the middle east. Now I am going to try working out again and losing my gut by this summer. Well see if I can keep with it this time. Anyone who want to write with suggestions, encouragement, training ideas, etc… I would love to hear from you.

While i was in Qatar (May 7th, 2007- October 29th 2007) I worked out everyday. Since i have been back in Florida I have not. It shouldn’t be a surprise but it is discouraging to see how my body is back the way it was before i strted working out last year. All that hard work has gone away and it seems I have to start all over. Being home it is so easy to get distracted. That is why I have not been to the gym. I guess it is all where your priorities lie. The gym was not one of mine (it should have been) when I got back from the middle east. Now I am going to try working out again and losing my gut by this summer. Well see if I can keep with it this time. Anyone who want to write with suggestions, encouragement, training ideas, etc… I would love to hear from you.

I started working out again. I injured my shoulder july 5th. I had an inflammed shoulder. I though since I was injured it meant not to work the shoulder at all. Instead I went to the doctor again and got a 2nd opinion last week. He said to do my normal workouts and I need to focus on back and shoulders. I also am trying to focus on form alot more to take pressure off my shoulders. I Went heave today and benched 205. My first time over 200 ever. I have not worked out in a month regularly on bench. I also did 185 6 times on decline. My incline bench is seriously lacking. I did a shoulder routine for the first time today. I plan on going heavy all week. I am maxing on legs tomorrow and working back also. I dont want to do too much too fast. That is why I work with about 60% of my max. I do 3 sets of 10 usually. My primary goal is too still lose weight. If you have any suggestions I would appreciate them. These love handles need to disappear.

I dropped by my work this afternoon to drop my orders and other paperwork off. (I am Navy). This good looking woman I work with asked me if had lost weight. I smiled and said yes. The whole time I was thinking she noticed. Its not that a good looking girl said something to me about my weight loss. But it is the fact someone esle said something and they noticed. To me 7 pounds does not seem like alot of difference. The fact a good looking girl noticed and said something made me feel good inside. Hahahahahahahaha!!!!

I hear alot of things like take this before a workout or take this after a workout. As I have found out it all depends on the type of workout you are doing. I have been hindering myself in my own workouts for the past 3 months and didnt know it. I’ll be the first to admit I know nothing about fitness or nutrition. Just look at my gut as evidence. Hahahahahahaha!!!!! I am making progress. My primary goal has been to lose weight the whole time. Alot of people (FLEX Magazine, Musclemag International, Ironman, Men’s Health, and others say to eat 6 times a day. The problem is I was eating 6 times a day. I Was eating too much. I was taking in as much as I was burning so I was not making any progress. This last week I quit the protein shakes after a workout. I still have a protein bar as a between meal snack at work. I have not worked out this week due to other things I have been taking care of. Next week I will be out of town. I also have been getting over an inflammed shoulder. I have been working out again but not working out this week and probably next will help. My main goal the next couple of months will still be to lose weight. Not eating as big of meals has helped me lose weight. I still eat 5 to 6 times a day. The protein shakes help in muscle recovery and growth as we all know. It is true for every pound of muscle it takes another 50 calories a day to maintain it. My question is can you effectively do a mass building and a weight loss workout?

July 10, 2007                    
         Today I did legs and biceps. I started with Squats at 145lbs 3 sets of 10. then I did preacher curls with a curl bar. I did 50lbs 3 sets of 12. Then I did the Sled. I did 95lbs 3 sets of 10. After that I did quad ext. I did 47 kg 10x and 40kg 2 sets of 10. I did calve raises at 90lbs 3 sets of 10. I did hamstring curls at 32kg 3 sets of 10. I did pracer curls on machine. I did 3 sets of 13at 65lbs. I actually did 40 reps. 2 sets of 15 and a set of 10. Then I dumbell curls with a 20lb dumbell. 3 sets of 10. Then I did abs. I did crunches 2 sets of 60. Bicycles 2 sets of 25. Oblique leans (whatever that machine is called) 3 sets of 15 on each side with a 20lb dumbell.

7-11-2007                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â  Today I did back and shoulders. I did upright rows with barbell at 75lbs and did 3 sets of 10. Then I did the back machine at 70lbs 3 sets of 10. (the fly machine only facing the machine. It works your back also.) Shoulder raises at 65lbs, 3 sets of 10. Lat pull downs at 42kg 3 sets of 12. Pull ups (assisted) 3 sets of 8. Dumbell raises (side and front) with 5 lb dumbell 3 sets of 10. Lower back machine 84kg 3 sets of 15.  

I am trying to find a wokout plan that works for me. Chest and tris seem to work good for me. I may do biceps and shoulders tomorrow. Legs and back the next day. I have not set anything in stone. It seems I do different but similair thing every week. I want to start doing the same thing and focus on pushing myself more.

Today I worked chest and tris. I started on Bench press. I did 125 3 sets of 10. Next week I am going to 130. Then I went to decline bench. I did 4 sets. 95–10x. 105-10x. 105–16x and 95–20x. I rarely do incline or decline so i am still finding my weight. I will try 115 3 sets of 10 next week. Incline I did 95–3 sets of 10 and 75–20x. For tris I did 3 sets of 10 at 25lbs on tri pull down. Then I did kick backs with 15lb dumbells 3 sets of 10. Then I did overhead tri pulls at 30lbs 3 sets of 10.

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