CPro3845’s BodyBlog

It’s been a busy summer (weddings, moving, new job) so I haven’t had time to do too much at the gym. I’ve been fairly steady with push-ups/crunches and the occasional basement workout. I tried for a 1RM on the Bench Press on 9/4 and was happy to see that I was still up at 185. I’m starting a new routine today where I’m working out every other day (If I have the time I may split it up into 4 days a week, but I’m taking it slow). Deadlifts, Squats, Bench Press, Pull-Ups, Military Press, and Calf Raises (a weak area for me) are the exercises I’m sticking to the most. I’m going to be biking to work as often as possible to stay lean and keep my body fat down. My workouts in the past have been too long to maintain every time (30+ sets is too much), so I’m keeping it around 15-18 sets and no longer than 45 minutes. I want to become more well-rounded physically and look bigger/stronger.

So I didn’t work out practically all of November because of my surgery, and then December was a crappy month because of finals and the holidays. I’ve never been much for new years resolutions but this year I’m going to try to be more organized and efficient…plus put on 15 lbs of muscle. Starting on Tuesday I’m eating healthy, getting some vitamins, creatine, whey protein and I’m doing it! Yaaargh!

I had some surgery on 11/9, which prevents me from doing any form of weight training for about a week. On top of that, I had not done much for the past two weeks. As soon as this puppy is healed up I’m gonna crank out some weights! Yaaaaaargh!

I haven’t really been into working out lately. That is to say, I’ve been busy with lots of other things; work, school, blah. I was going to try the Muscle and Fitness 25% stronger routine with a friend, but I don’t think we’ll have time to do it. So now I’m gonna go all out and workout myself. No more BS. I need to do this for myself and get up to 160#. I’ve been holding steady at 150-153, but I need to push myself, get my BF down to 7%, get my bench up to 200+, and put on some muscle. It’s go time!

Plus I need to post some pictures. I have one from September 1, and I will take another recent one.

So I reached my goal of hitting 150# earlier this month. Right now I still fluctuate between 149 to 152, but I’m still happy to be there. I measured yesterday and found that my arms, forearms, chest, legs and (sadly) waistline all got bigger. My calves stayed the same which is my weakest area and the one spot I need to blast the most. Next week I’m going to change the routine up a bit. The routine I have is going great I think, but I need to switch some of the exercises and rep ranges around. More focus on calves and also incorporating more pushups and pullups.

I posted my first photo from 7-18-07. I will take my picture again on 9-1-07.

I’ve been eating fairly well for the past three days. Taking in around 2400 calories and probably a little bit more. I worked out Wednesday night (only did 2/3 of the routine since I pulled a leg muscle) and it was killer. It was a Luis Berrios routine and I like what I’ve read of his. I adjusted it a little based on what my weaker areas are. For me this is calves and forearms especially.

Carried around a stop watch and tried not to rest more than 90 seconds between sets. Also trying to emphasis the negative on my reps and make it really burn. I did 3 sets of Incline Bench Press, 3 Sets of weighted Dips, 3 sets of Cable Triceps Pushdowns, 3 sets of Cable Overhead Extensions, and 3 sets of Seated Calf Raises. It took around 50 minutes with a warm-up and stretching and some pushups. My triceps are still a little sore nearly two days later.

I took a few pictures of myself on Wednesday before working out. I’ll post those within the next few days hopefully.

My goal for August 1 was to get my weight up to 150# and that doesn’t look like it’s going to happen. I’ve been trying to eat more, but it’s tricky. I would like to add on about 1# per week so I would need to increase my caloric intake by about 500 - meaning I need to eat about 2400 calories. Also I need about 56 - 79 grams of protein. I was hoping to really crank it out this month and work hard, but so far I’ve only had about 5 good solid workouts and about 4 days of 15-20 minute lackluster workouts.

What I ate on 7/14

7:00 Breakfast - 2 cups Grape Nuts w/ soy milk, 8oz+ Orange Juice - 18g protein/500 calories

9:30 Snack - 8oz cup Blueberry Yogurt - 8g protein/240 calories

11:00 Snack - 6oz Orange Essence Prunes - 4g protein/ 400 calories

2:00 Snack - Raisinets 1 serv - 2g protein/ 190 calories

4:00 Lunch - Amy’s pesto pizza - 11/2 slices - 10g protein/ 300 calories

8:00 Dinner - Italian Sausage Soup - 14g protein/ 300 calories

…not a good day

7/15/07 Starting fresh today, I’m going to do my leg workout - (5) BB Squats, (6) Light Calf Raises, (3) Calf Raises on Leg Press, Jump Squats, Lunges, Hop and Jumps, Leg Curls, .25 miles on Elliptical with highest resistance.

Plan for 7/16/07 (3) Bench Press, (3) Cybex Row, (3) Dips with ankle weights, (3) Cable Bicep Curls, (3) Cable Tricep Pushdowns, (2) Pull-ups, (1) BB Shoulder Press, (3) Wrist Roller

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