FLYBUCK’s BodyBlog

Well, I went out to bring in the dog (Chocolate Lab named Nico) around 10:00 friday night and all I saw was the gate to the backyard hanging wide-open.  Evidently my 3 year old son openned the gate earlier in the evening and we never noticed it…  he had at least an hour head start so I had no idea how far we had gotten.

We live in a pretty large neighborhood so I hoped he got distracted nearby so I put in my running shoes and headed out.  I ran at a good pace for about 30 minutes before tiring and changing tactics.  I jumped on my bike and rode for another 2 hours before finding my boy just after 12:30 in the morning.  For anyone with a dog, you know I was freeking out and the whole ordeal was very stressful… but what a great workout. 

Anyone else out there have trouble staying out of the gym?  I’m at a point right now that everything seems to be coming together and even though I know I need to let my body recover, I just want to get back in the gym and keep it going. 

This is the first time I can remember where I’ve really hit my stride and everything seems to be working together (knock on wood)!  I’ve got a solid routine that’s showing improvements, my diet is better than ever (still a ways to go here however), I’m healthy, jobs going well, family is doing great, etc…  I almost feel like it’s a house of cards and is all destined to come crashing down at any minute, but I’m gonna enjoy it while it last!  

OK, so last friday was leg day and I felt real good and had a ton of energy.  After finishing up a 3rd heavy set of 5 reps I decided to cap things off with a 20 rep set.  So I unloaded the bar leaving it with only 135lb and got all amped up for the big set I’ve been reading so much about. 

It wasn’t all that bad for the first 12 reps or so but the last 5 reps were definately torture for both the body and mind.  After racking the weight I just leaned on the bar for a few minutes while I got my breath and balance back.  But this was just the begining of the pain. 

Saturday morning I wake up and the first step from bed was a quick reminder of the day before.  Walking in a straight line was doable but going up and down the steps was like reliving the final 3 reps all over again.  Sunday brought more of the same but even a little more pain because it was spring cleaning time and I was forced to bend, kneel, lift and make coutless trips up and down the stairs. 

Well today is monday and the pain has finally began to subside but not to the point I’m walking normal as a few of my office mates would attest.  Thank god today is upper body day!  My recomendation… schedule 20 rep squats around your 3 day weekends becuase you’re gonna need them!

For a long time I didn’t have the dedication and wasn’t putting in enough time in the gym to be able to justify the cost of additional supplements (other the the basic Whey Protein).  My training has become much more intense lately and I want to be sure I’m getting the most out of my time in the gym.  I’ve got a busy life right now (work, school, father, husband) and if I’m going to spend 5 hours/week doing something, i want to do it right!

I’m making pretty good strength gains but from my profile you can see that I’m a lean 6′0",  175lb and could use a lot more size all around.  The obvious choice to me would be to add creatine to my supplemention list but I have to do some research into whats best for me.  I’ve read some great things about No-Explode and might consider this as a starting point.  My workouts are pretty intense but I don’t get that great "pump" I’m looking for.  It all comes back to the same thing for me though… is the investment worth the reward?  What do you all think?

I did some heavy deadlifting today for the first time in ~3 months and it felt awesome.  I’m getting over a back issue so I was a little tentative to add deads back into the workout but today I felt it was time.  I honestly think it’s the hardest exercise, but also one of my favorites… nothing else gets me so focused in and into the workout. 

I just love the feeling of loading up the bar and forcing out the last couple reps and then the complete exhaustion that follows.  I also find that it’s a great way to get my mind focused in on the rest of my workout…. looking forward to next time!

I’ve tried it all, morning, afternoon, evening, late night.  I actually used to love lifting at night but now with a family, I’m lucky to get in the gym by 10PM and that’s just too late for me… I need my sleep.  I went for months with lifting right after work but there are always things that come up or have to get done at home. 

A few weeks ago I finally started taking advanatage of my hour lunch break and hit the gym (which is conveniently right across the street).  I’ve found there to be numerous benefits to lifting at this time of day:

1.  Time is important so I don’t waist it… my focus is higher and so is my intensity.  I get in the gym, get in the workout and get out.

2. Energy level is at a peak.  Breakfast and morning snack are behind me and work hasn’t completely drained me by this time of the day. 

3.  Breaks up the workday.  I’m finding that my production is much better in the afternoons because of the natural energy kick after a great workout.  Also gets your mind off your work for a while which keeps me from getting burned out. 

4.  Doesn’t interfere with my most important job as a husband and father.  I never like taking time away for them to get in a workout… felt selfish. 

5. Don’t lose sleep!!! No getting up early or going to bed late… 

Everyone’s different but I finally found the best answer for myself… and I expect to see the benifits soon. 

I know many of you feel the same way as me this time of year… I show up to the gym to get my workout in like I’ve been doing for many months and all of a sudden It takes twice as long as normal and is filled with distractions from people that have no idea what they are trying to do.  Don’t get me wrong, I’m happy people are trying to take care of themselves but we all know that come March more that 75% of these people will dissappear. 

If anyone out there reading this is just starting getting into shape as part of a New Years resolution… do me a favor and make sure I see you in the gym come September!

I’ve been married for 4 year this january and need some gift ideas for my wonderful wife.  She says she just wants gift certificates to get a new wardrobe (she’s lost ~30lbs this year) but I want to get her something for under the tree christmass morning.  Let me know some of the things you’ve gotten your loved ones over the years that shows how much you love them, without it costing a fortune.  Thanks in advance for any help and reps to all good advice.  Happy Holidays and Safe Travels

Finally got back at it today and decided to go with the 5×5 intermediate program.  Everything went pretty well and It felt good.  The best part of the day was waiting for the bench press and watching the guy finish up his last 2 sets.  He had his legs straight up in the air (even his lower back was off the bech) and benching ~185 lbs.  I have no idea what this technique accomplishes but it was a first for me. 

I have a feeling I’m going to have no problems getting back into the swing of things with this routine… tackling my diet is a whole nother story and the topic of my next blog… later all!

Backgroud:

Just a little introduction to start things off.  I’m a husband of 4 years and a father of 30 months and loving everything that goes along with both… most of the time…   I’ve always been a competitive person, almost to a fault, and need a healthy hobby to keep me driven and focused.  I’ve learned, after 30 years, that I am at my best when I keep myself busy in all aspects of life instead of focusing only on a few areas.  I’ve leared that both the mind and body are powerful tools and can be pushed much further than we understand.  My background in wrestling taught me something that I want to share with everyone… The body is capable of much more than the mind believes.

So, what are my goals?  This is something I need to get set as I’ve been training on and off for more than a year now.  I always said my goal was to be healthy or gain muscle but, being the procrastinator that I am, I think I need a goal that gives me a deadline to meet my objective. So today is the start with a clean slate, more focused than ever before…

Long term goal (due 12/2/2008) - Gain 12 pounds solid muscle and increase my core lifts to the following: 

Bench = 250 lbs (currently ~205)

Squat = 300 lbs (currently ~250)

Deads = 400 lbs (currently ~ 300) - gonna have to buy more weights I guess!

Short Term Goal (due 2/2/2008) - Gain 2 pounds and miss NO workouts.

Training:

I’m going to start my new goals with the most logical starting point… Bill Star’s Starting Strength program.  I’ll post more about my training next time.  Untill then… happy training!