Dutchmeister’s BodyBlog

I’ve been reading alot about the protein benefits of egg whites.  QUESTION:  How do you make ‘em?

I just got back from my weekly Muay Thai kickboxing class at Team Lloyd Irvin Mixed Martial Arts Academy. (There are two schools: one in suburban Maryland and one, where I train, in Arlington, VA.)  As usual, it was a cardio butt-kicker.  I was sucking wind with each punch, kick, push-up and sit-up - and loving every minute of it!  At one point, I could literally feel heat emitting from my body (Burn, fat, burn!).  Believe me when I tell you that Muay Thai is intense, but I know that, along with my four-day-a-week weight training and increased cardio, it’s gonna help get me in great shape.

More later…

The Dutchmeister

Today I did 315 lbs. on the Smith Machine squat rack - for six reps!  Of course, I worked up to that point, but I’m very proud of myself nonetheless.

Also, check out my new pics!

This week (and for the next six or so), I’ve started doing moderate-to-lighter weights and higher reps, with partial reps, in my weight training.  I did it today for chest, doing high and partial reps (20 - on the bench press, incline Smith Machine press, Hammer Strengh decline press, and the cable cross-over.  I believe I’ve hit a bit of a plateau, and thus, need to change tactics.

Next, I hit lower abs/obliques with lying leg raises (3 x 20) and sit-up twists on an incline bench with a medicine ball (3 x 20).  I followed that up with @ 15 minutes of stretching and finished off with 20 minutes of cardio.

I’m feeling pretty good and look forward to tomorrow.

Yesterday (Sunday), I was back in the gym, and it felt great to be back after a little over a week of rest.  I trained chest and abs, making slight changes to my training.  I always start off with 3-4 sets of flat bench presses.  Next, I would normally do 3-4 sets of incline bench presses; this time, instead of using the regular bench, I did them on the Smith Machine.  I plan on using the Smith Machine for a while to hit my upper pecs.  Afterwards, three sets of cable crossovers and I was done with pecs.  (Instead of the usual 15 sets, I cut it down to @ 11-12). 

For abs, I targeted my lower abs first (and will continue to do so from now on), with hanging leg raises (3 X 15), followed by sit-ups with a 10-lb medicine ball (3 X 15-20).

To finish up my workout, I do cardio, specifically the stationary bike.  I used to do 10-15 minutes per session, but now I’ve decided to go 20-30 minutes, alternating between steady-state and HIIT (High Intensity Interval Training).  Yesterday, I did 30 minutes of steady-state on the bike.

Today, I did back, abs, and 20 minutes of cardio HIIT-style. 

I feel great!  It’s great to be back!

Here are links to some useful articles on Proper Nutrition: Protein, Carbohydrates and Fat.

I hope my readers find them as useful as I have, as I’m always trying to fine-tune my diet.

For the past week of training, my energy level just hasn’t been at the same level it normally is.  This morning, I was just starting an arm working, an on my second set of seated alternate dumbell curls, my body just wasn’t into it.  At that point, I said to myself, "Maybe I need to take a break from the gym."  So, I stopped, went home and took a shower.

Considering that I’ve been weight training consistently (except for the one or two occasions where I came down with the flu and, thus, had to take a few days off) since December 31, and, along with a healthy diet, I’ve made great gains in muscle mass and fat loss.  So I think I can take at least one week off to allow my body time to rest, so that I can return to the gym well rested and ready to up my training intensity.

In the meantime, I’m going to enjoy Ronnie Coleman’s new DVD ("Relentless") I recently ordered.  Coleman, 8-time Mr. Olympia, is my bodybuilding idol.  The man is simply amazing!  My wife and I have promised that we’re going to make every effort to attend Ronnie’s Mr. Olympia Workout Weekend in 2009.

(SIDE NOTE: Interestingly, Ronnie and I have something in common: We’re both married to beautiful, Francophone Arab women.  My wife is from Morocco; Ronnie’s new bride was born in Lebanon and raised in Paris, France.  Check out the uploaded pics, and you’ll see that we both have very good taste in women.)