BuckSpin - A Year Of Change

Every year my parents come up to visit & spend New Year’s with us. They stay at a local B&B run by a world class chef & his wife, who also has a great background in hotel management (that is how they met, ironically…working together).

We would join my parents for one of their fixed menu 5 course meals during their stay, and to say they were always amazing is an understatement.

A few year ago, we found out they offer a 9 course, 3 hour dinner service every New Year’s Eve. We went last year & it was beyond description.

I have not had a "classic" cheat meal since I started all of this. The last time I just sat down & ate whatever was in January.

That streak will end tonight. I have literally been working & waiting a YEAR for my 1st cheat meal….and this is what I will be having:

We’ll probably go with a nice Chardonnay through the fish course, then shift to a Chateauneuf du Pape for the entrees.

I cannot wait…

No, nothing to do with Optimus Prime…

I’ve started a BodyGroup dedicated to those who have either undergone, are undergoing, or are ready to undertake total life transformations from fat to fit.

If you have undergone a life changing transformation and are willing to help others do the same, or if you are in the process of, please come join us.

If you are READY to begin a transformation, change your lifestyle and seize your life back, read this carefully:

If you can keep up with & contribute to the strength of the pack, you are welcome to join us.

Its been an interesting, very introspective 24 hours. A public "Thanks" to those I spoke with in private.

In case anyone is wondering, I made public on the O35 Forum the worst kept secret on BB:

I WILL begin training to compete. Its just a matter of when I compete.

My gut (and brain) tell me to heed the example of one of the bodybuilding idols of my youth - "The Shadow" (if you don’t know who that is that is your Google for today)…so I’m gonna go disappear into what excuse of a "Dungeon" I can find in the Midcoast and just "Eat, Lift, Sleep & Repeat". I’ll find a Training Partner (gender not important) who understands the effort & intensity it takes to make oneself physically nauseous from a properly executed set of curls to total concentric & eccentric failure, that knows that tears DO taste a lot different than sweat when forced together.

I WILL be that one Novice who gets the Open guys attention when I do come out into the sun to "play"… …in 2011.

Goals For 2009:

• I WILL earn my NCSA CPT certificate
• I WILL be able to provide for my family & my passion with the above
• I WILL positively impact at least one life as a CPT like mine was
• I WILL weigh 200lbs after my annual cut…and look it

A good BB Friend of mine continuely reminds me to “enjoy the journey”. I am in no hurry to get to that stage. I am looking forward to earning my right to even consider that honor and everything along the way it entails. Its not the destination, but the journey. That journey will begin in 2009 and, if I work hard & focus harder with my eyes on the prize, end sometime late in 2011.
1000 days out…..

“game on”

As part of BodyHard’s challenge posted in the O35 Forum, as of 12/1 I am going to address some aspects of my build that could use extra work for 90 days. They are:

- S errats
- L ats
- O bliques
- B iceps

or SLOB   as an acronym.

Ironically, the acronym fits perfectly with my current splits. I can hit my Serrats on Monday (Chest & Tris), my Lats on Tuesday (Back), my Obliques on Thursday (Legs) and my Biceps on Friday (Shoulders & Bis).

Today, after frying my upper chest & triceps, I added 2 lifts. 3 sets of Serrat DB Presses and 3 sets of Plank Serrat Pushups. All were done in accordance with my training approach, and each set went to temporary failure.

Not sure what I will add for extra Lat work on Tuesday in that they were already a focus this cycle. Maybe a 2nd set of pullups after they have been pre-fatigued? That sounds painful We’ll see….

I know what I’ll do for the obliques *groan*. More on that Thursday *groan* I’m already doing 4 unique bicep lifts. Maybe some chin ups and one reeeaaaalllllyyyyy sssllloowwwwww forced negative curl?

I am really starting to think I have some variant of an ED.

Prior to my starting my "Biggest Loser" challenge that started all of this I went to an AYCE Chinese buffet for a "Last Supper", if you will. That was February 3rd.

Last Wednesday (11/26) I had a single slice of pizza with my 2 boys. That was my 1st cheat since that day in February!

Granted, I have had a slice of each of my boy’s birthday cakes and some at a relative’s wedding (which I had zero problem with) but this was my first "cheat" in almost a year. I just don’t do it. The nutritional part of this lifestyle is the easiest part for me.

Today I had the afternoon to myself and $11 to dote on said self with. I honestly had every intention of getting a big ol’ piece of really thin crust, New York style cheese pizza (or 2) and just relaxing.

I couldn’t do it.

I looked at various "protein bars" or granola bars, and couldn’t bring myself to get one based on the ridiculous macros in them for the crazy ounces they are (or aren’t).

I ended up getting my week’s worth of no salt cottage cheese, an apple the size of a small grapefruit to snack on and my "big splurge" - a whole wheat multi grain bagel (which was awesome…I don’t do processed grains/flours)

I could have gotten ANYTHING. I drove past place after place, walked aisle upon aisle at the store….and I couldn’t do it. I just could not do it.

Is this type of "clean" approach an ED? I’M REALLY TRYING to be more laid back and loosen up and I’m not having any success, and its really starting to bug me. I honestly think having the occasional less than optimal nutritional choice would be in my long term best interest in that I’m trying to see the big picture and view my next BB commitment in terms of multi-years….and I don’t want to burn out before I get there.

From me and my family:

THANK YOU!

I am honored to have a number of service men & women as BB Friends. All of you inspire and motivate me beyond words. I never take for granted the opportunities your service and sacrifice have and continue to give us. You help to fuel my fire to RMFP.

Make that 17 out of the last 18:

Toldya

3:58am: Woke up
3:59am: Rolled over & got re-comfied…
4:00am: Alarm goes off. Doesn’t that tick you off when that happens?
4:00am & change: Turn off alarm clock radio. Fleetwood Mac’s "Over My Head" was playing. Not the greatest of omens on the 1st day of my cut and my 1st day back training in over a week….
4:05 - 4:25: prep & cook my breakfast, which doesn’t take nearly as long in that its practically all gone. I would later learn that my breakfast is only a medium grapefruit away from exactly what ShanBL eats….*sigh*. Steel cut oats aren’t ready in that everything else (all 2 things…yippee) took so short to prep. I put away all the clean dishes out of the dishwasher to kill time. Its amazing what age & time can do to define what is now a proper "warm up" for training. The act of beeeenndddiiinngggg over to get the stuff off of the bottom rack over & over will do nicely. *c-r-a-c-k-i-n-g sounds*

2 whole eggs
4 egg whites
1/4 c steel cut oats w/ cinnamon & stevia
1 medium grapefruit
22oz black coffee

4:30: 4:55: Took my time eating. I learned this early on. Breakfast is THE meal, and one morining it was gone in like 8 minutes. Never making that mistake again. I now eat it like a European art film.

Oats aren’t nearly like I have been eating, but they do remind me of oatmeal like when I younger, which is kinda cool. Check email, surf BB, read some blogs, etc.

5:00: 1st attempt at waking Mrs. BuckSpin
5:05: Prepped my Sweet Potato Pie Smoothie PWO Shakes
5:17: 2nd attempt at waking Mrs. BuckSpin
5:25: Did my shoulder stretch routine for the 1st time in over a week to various 80’s hair bands at a relatively quiet decibel level. T-I-G-H-T….
5:40something: 3rd attempt at ….oh, she’s awake
6:15 - 6:55: Trained Chest & Tris. 1st session of a new 6 week cycle. I moved some things around, added a new lift, shifted another to another session:

Chest & Tris (3 drop sets each):  
Supine DB Pullover
Supine 1DB Skullcrushers
Incline 1/4 Grip Press
Seated DB Tricep Press
Incline DB Flies
Supine 2DB Skullcrushers
Elevated Wide Grip Perfect Pushups
Reverse Dips

CRUSHED the session. Really focused on form hard, even stepping back in weigh a little on the Flies. Ask Mrs. BuckSpin (who is very good on the form) to watch/crit me on the DB Tricep Press ("Your lower arms didn’t move" ) and DB Flies ("You must be doing them right…your chest muscles were shaking" ). The Elevated Perfect Pushups (yeah, those things) are a killer at the end.

7:05: Stretch chest in doorway
7:06: Screaming like a lil’ girl from standing crucified in a doorway with my arms out PWO
8:05: Everyone in the van to take Mrs. BuckSpin to work (car is at shop…head gasket = $$$) and the boys to school. Both are about 15-20+ minutes away.
8:35: Dropped kids off in "Car Line" after Mrs. BuckSpin. Car Line is cool in that the school owner/director (its a Montesorri) has everyone just Conga line with mini-vans & F150s and he opens the door, unbuckles the student, gets their bag(s) and them onto class & Mom/Dad on their way.
8:45-9:00: Some quick shopping for organic dog food & Eggbeaters. It beats shopping for feminine hygiene products, which I quess I’m good at in that Mrs. BuckSpin said I do a better job than she does! She gets overwhelmed by everything & ends up standing there for 10 minutes and BUYS THE WRONG THING! Not sure how I should feel about this. Note to self - watch "Oprah" more or thumb thru "Oxygen" at the checkout.
9:05: 1st snack of the day in the supermarket parking lot. I have snacked everywhere & anywhere. Great way to embarrass teenage children.

1 Fa-ge 0% yogurt w/ stevia

9:35: Back home. Yawning a lot, which is odd/atypical. Maybe Fleetwood Mac was right….
9:45am - 2:55pm: In no particular order I find things to do to keep my *yawn* mind off the fact that I’m hungry. Laundry, rake leaves, use riding mower as leaf blower *grin*, fold laundry, surf BB, blog, etc. I have a rule about raking leaves. I will not rake a single leaf until every tree is barren. It never ceases to amaze me to see people raking, only to see them RERAKING their yard a week later. Its like painting a room a new color every weekend for a month. Besides, if you wait long enough your leaves blow over into their nice clean yard . We rake one day a year on "Fall Cleanup" and that is that.
10:55: Lunch

6oz chicken breast
1/3lb broccoli
7 almonds
2 walnuts

In case you are wondering, that nut count is how CalorieKing resolved hitting my cals & macros, so that’s that.

1:30ish: Notice my legs feel tired, which is not unusual except I didn’t work legs today. Fleetwood Mac refrain….
2:00: 2nd snack

1 Fa-ge 0% greek yogurt
7 almonds
2 walnuts

I definitely can feel when I have eaten, and also when I need to. Unfortunately, needing to and time to are not the same…

3:05: Leave to pick up boys & Mrs. BuckSpin. Decide on a whim to take Tucker, our 7 month old chocolate Lab, with me. This should be fun…
3:10: Tucker is eating every lil’ piece of dropped HempPlus granola he can root out….lucky bastard
3:25: Arrive at school with Tuck. This is all new to him. He’s scared but curious. Kids ask all kinds of questions. Tucker’s tail wagging picks up IMMEDIATELY when he sees/smells "his" kids.
3:45: Leave to get Mrs. BuckSpin. Tucker now has to sit in the front passenger bucket seat. Its hysterical.
3:55: Pick up Mrs. BuckSpin, who has to ride home with Tucker in HER lap. Did I mention he is a 7 month old chocolate Lab? Even My Before pics didn’t have a lap he could fit in!
4:25: Home. Hungry. Dinner. Later. $#@!…
5:05: Did some more yardwork. My riding leafblower runs out of gas at the far, downhill end of the yard. Lovely…
5:25: Back with a splash of gas. Leaves will wait one more day. Its not like anymore are gonna come down…
6:10: Dinner

See LUNCH *sigh*

6:30-*embarrased*: Took a "Hollywood Shower". You know, a loooonngggggg hot shower. Felt great.

The rest of the evening is a bit blurry. I’m tired, and my legs are now heavy as opposed to tired. I may have to rethink how I am distributing carbs. Training days are tough in that a LOT of my daily allotment is in those 2 shakes. Non-training days are gonna feel practically AYCEish. I did plan tomorrow’s training, a new 100% all Back day. After my last Leg/Back Day I need to split these up….badly. Plan is for 5 lifts max.

7:45: Last snack

3/4 c FF no salt cottage cheese
1 TBSP non-akaline cocoa powder
2 stevia packets
"The Nuts" (see ABOVE)

8:00 Mrs. BuckSpin suggest going to bed. Says I look tired. Damn Fleetwood Mac….
8:25: Head on pillow & o-u-t

1 down, 22 to go

Interesting factoid:

Of 16 of the past 17 elections, if the Washington Redskins win their last HOME game before the presidential election, the incumbent party has won. If they lose…..

http://snopes.com/politics/ballot/redskins.asp

Final score from Washington last night:

Pittsburgh Steelers 23
Washington Redskins 6

I wonder how Rush Limbaugh, a devout Steelers fan, feels about this….

TGIF everyone & happy Halloween.

Is there any other holiday that allows both kids AND adults to have as much fun at their respective stages in life than Halloween? What kid doesn’t like getting to pretend they are someone/thing else and get obscene amounts of candy? What adult doesn’t like the opportunity to, for one day, pretend they are a kid again and get….well…..you know….."treats".

Its great to be a dad on Halloween in that you get to live vicariously thru your kids. This year the boys are going as a clown and a ghost. Should be a lot of fun. And no, I’m not the classic "Hmmmmm they won’t miss this treat bag raider"!

Speaking of treats, its time again for "Bad Hair Daze". In honor of today’s theme I thought I would offer up a great 80’s hair tune featuring ol’ Dracula’s favorite snack. These favorite sons of the Baltimore music scene were said to be the inspiration for Poison’s persona and stage presence, especially in that Poison frontman Bret Michaels was catching them whenever he could prior to his relocating from Pennsylvania to LA. Formed in 1981, their biggest success came in 1988 with their "Blow My Fuse" album, which generated (bad joke) a number of FM & MTV hits, including the controversial ballad "Don’t Close Your Eyes". But rockin’ hard live was them at their best, and this video captures that. Watch at the 2:22 mark for some neat choreography.

I know none of the ladies of BB would have been inspirations for this song’s theme, right? (aka "boys have a name for girls like that!!")

This would definitely be on Dracula’s iPod. So enjoy some "Cold Blood"   from KIX: