Jordo’s BodyBlog

Wednesday was an off day so I only walked for 20 minutes.  Calories for Wednesday - 1673 (21% fat / 53% Protein / 26% Carbs).

Last night was back and Biceps.  I did dead lifts for the back, but will most likely move the deads to leg day because they work my legs so much.

Last night’s routine (3 sets each 8-10 reps or failure):

• BB Bent Over Row (10,10,10) - Will increase weight next time.
• BB Dead Lift (10,10,10) - Will increase weight next time.  Moving these to legs day.  Will replace with a modified cable row.
• DB One Arm Row (10,10,10) - Increase weight next week.
• BB Good Mornings (10,10,10) - Increase weight next week.  Even though these work the butt and hams also, I’m leaving them on back day.
• BB Curl Drop Sets (10,10,7) - Increase weight next time.  All 3 sets should be to failure and the first 2 weren’t.
• DB Preacher Curls (10,10,10) - Increase weight next time.
• DB Hammer Curls (10,10,7)
• 60 Minutes total.
• Walked at 3 mph for 20 minutes
• Calories eaten for the the day - 1621 (21% fat / 55% Protein / 24% Carbs)

I kept the same weight as last time for the curls and was surprised at how well I did.  I figured they’d be wasted after chest and shoulder days, but I guess the rest on wed helped.  I’m still fighting this cold, and low carbs isn’t helping my energy any.  Tomorrow I’m eating carbs, not enough to call it a cheat (hopefully), but I seriously need some carbs.  Tonight is legs and abs.

Last night almost went as expected.  I struggled through the workout.  Not sure if it was the weights or cold.  Probably both, but I’m not complaining.  I felt like I got a great workout afterwards.  My shoulders were sore by the time I got to bed, so I admit I got worried about how bad they’d be this morning, but they weren’t as bad as feared.

Last night’s routine (3 sets each 8-10 reps or failure):

• BB Seated Military Press (10,6,6)
• DB Seated Press (9,5,4) - Same weight as last time.  But first time I did them after doing Military Presses.
• DB Front Lateral Raises (10,10,10) - Increase weight next week.
• DB Lateral Raises (10,8,8)
• Weighted Crunches (25,25)
• Weighted Twisting Crunches (25,25)
• Air Bike Crunches (30 secs, 30 secs, 30 secs)
• 45 Minutes total.
• Walked at 3 mph for 20 minutes
• Calories eaten for the the day - 1652 (20% fat / 53% Protein / 26% Carbs)

Didn’t work Abs as much as I should have.  I’ll fix that on Friday.  The common theme above seemed to be that I was fatiguing really fast.

This morning was measurement day.  I came in at 192.6 lbs.  That’s outstanding considering my 5 day Cancun cheat.  I guess it was all water.

Started a new routine last night.  I’ll be doing it just in the interim before I go to Jamaica in 5 weeks.  It’s basically a body part a week 4 day spit.

• Monday: Chest and Tris
• Tuesday: Shoulders and Abs
• Wednesday: Rest
• Thursday: Back and Bi’s
• Friday: Legs and Abs
• Sat: Rest
• Sun: Rest

The only concern I have is doing shoulders the day after chest.  My shoulders and bi’s are sore from doing the presses last night.  We’ll see how it goes tonight.

Last night’s routine (3 sets each 8-10 reps or failure):

• BB Flat Bench Press (10,10,4)
• BB Incline Bench Press (8,6,5)
• DB Decline Bench Press (10,8,5)
• DB Flat Bench Press (10,5,4)
• Close Grip Bench Press (10,10,9) - Increased weight on 2nd set.
• Skull Crushers (10,10,10) - Increased weight on 2nd set.
• DB Triceps  Extensions (10,10, 6) -
• An hour and a half total - Wife and I were taking turns between exercises.
• Walked at 3 mph for 20 minutes
• Calories eaten for the the day - 1681 (20% fat / 47% Protein / 34% Carbs)

Been fighting a cold since returning and it seemed it’s worst late last night and today.  Still going to try and exercise, but not sure how it will go, because I just want to lay down and go to sleep.

Back from Cancun.  It pretty much amounted to 5 full days of drinking and eating.  I weighed myself yesterday morning and weighed 199.5.  LOL, I was 193.5 when I left, so I’m hoping most of that is water.  We’ll see what it looks like on Wednesday.

The night before we left (Tuesday night), all I did was squats (3X10) at the previous week’s weight and walked for 20 minutes.  One thing about this mini vacation is I didn’t work out, and my muscles do feel rested up now, so that’s the plus.  But, I didn’t take very good care of them with all the drinking and probably not eating enough protein (although I did try to get some, probably got more carbs, fat, and alcohol, than protein).

Today I started the 1600 - 1700 cals a day routine.  I have 5 weeks until Jamaica, and I’m hoping to lose 10 pounds of fat prior.  After Jamaica and if I’m below the 20% body fat mark I set, I’ll start Starr’s 5X5 and bulk.

Tonight is Upper body.

I know measurement day is tomorrow, but I peeked this morning.  Actually, I peek most mornings.  It appears everything will be about the same as last week.  For the last 2 weeks, I’ve eaten 2100 - 2200  cals a day (plus 2 cheat days) and have stayed about the same in weight and measurements.  2100-2200 is supposedly my maintenance minus 500 cals.  When I get back from Cancun, I’m decreasing to 1600 - 1700 cals a day to see what happens.

Last night’s workout was, well, blah.  Seemed to fatigue really fast.  Think my body really needs the break it’s going to get in Cancun!

Last night’s routine (3 sets each 8-10 reps or failure):

• BB Flat Bench Press (10,8,4) - Less on the last set than last week
• BB Decline Bench Press (10,8,5) - Was upset I didn’t at least do what I did last week on the flat bench, so I went ahead and did some declines too.  Dropped the weight slightly for these.
• One-Arm Dumbbell Rolls (10,10,10) - Increased weight.
• DB Shoulder Press (10,8,5) - Increased weight.
• DB Triceps  Extensions (7,10,10) - Increased weight on the first set slightly and felt like I doubled the weight   So I decreased it back to last week levels for the second set, then increased a hair for the 3rd set.
• DB Preacher Curls (10,10,10)
• DB Lateral Raises (8,8,8) - Almost gave up.  These were hard this time.
• DB shrugs (10,10,10) - Increased weight.
• Reverse Curls (10,10,8)
• 50 Minutes Total (Spotting wife on benches used up some time)
• Walked at 3 mph for 10 minutes (think I will start finishing every weight session with enough walking to equal 60 minutes total)
• Calories eaten for the the day - 2169 (22% fat / 47% Protein / 31% Carbs)

Will probably do a very light legs session tonight, then off to Cancun in the morn.  Since I won’t be taking Creatine in Mexico, I’ve decided to go ahead and cycle off for a week or so and see what happens.   I’ll still be taking the NO-Explode which has Creatine in it, but not enough to keep my stores up..

It was an off weekend, but I did 2 "walking" cardio sessions on Saturday and 2 "walking" cardio sessions on Sunday.

Saturday I walked 45 minutes in the morning and 1 hour in the afternoon at a slight incline.  Just enough to keep my HR at the top of the fat burning zone.  Saturday night was a cheat night.  I actually tried to count the calories, and it’s not pretty for the day.  3363 calories (29% fat, 24% protein, 21% carbs, and 26% alcohol).

Sunday I walked 1 hour in the early afternoon and 30 minutes in the evening immediately followed by digging in the backyard for about 30 minutes.  2116 Calories (24% fat, 48% protein, 29% carbs).

Not too worried about over training because I only walked and I only get the Monday and Tuesday workout this week.  Wednesday my wife, some friends, and I are going to Cancun for a few days to celebrate my 40th birthday.  I’ll probably do a little cardio there, but my legs really need the rest, so no weight training while there.

Not much to this leg night.  I used the same weight as last time on my squats because my groin is still incredibly sore.  I really felt it every time I went down, but I had my wife monitor and I was getting most of them to at least parallel.

Last night’s routine (3 sets each 8-10 reps or failure):

• Full Squats (10,10,10) - Same weight.  Will increase next time if the groin cooperates).
• Dead Lifts (10,10,10) - Increased weight.  Still need to work on form, but not too bad this time.
• Single Calf Raises (12,12,12) - Increased weight.
• Weighted Crunches - Skipped.
• Walked 7 minutes - Tried something different this time.  I walked 7 minutes on a very steep decline immediately after the calf raises.  Definitely felt the burn in the calves.
• Total workout time was about 45 minutes
• Calories eaten for the the day - 2302 (12% fat / 44% Protein / 26% Carbs / 18% Alcohol) Yes, I had some beer last night.

I have a cheat meal tonight, but I’m still going to try to do good on calories.  Also doing my cardio a little different today.  I’m going to do 2 one hour walking only sessions, keeping my heart rate in the fat burning range. I did one of the sessions this morning, and will do the other later today.

Wednesday was an off day, so I only did cardio in the evening.  Normal HIIT routine with thunderstorms and tornado warnings going off.  Made for an interesting HIIT session. LOL.  My daughter told me the sirens were going off, so stopped to listen and once I heard them, got the family into the bathroom and did what any normal stupid guy does, I walked outside to see what’s up.  Didn’t see any tornado’s.  Once the sirens were off, got back to my HIIT session and watched a chair fly into my pool and a small greenhouse in my backyard tip over.  It was just about then that my daughter let us know they set the sirens off because of wind gust up to 100 mph.  That line of storms pretty much wreaked havoc through North Texas.  I’m starting to figure out that every time I work out, thunderstorms and tornado’s show up.  It’s a conspiracy, I tell ya!

Calories for Wed - 2022 (26% fat / 51% Protein / 22% Carbs)

Last night’s workout was decent.  Felt really good afterwards.  Definitely wasted my arms because I felt I didn’t have the energy to shake my PWO shake!  LOL

Last night’s routine (3 sets each 8-10 reps or failure):

• DB Bench Press (10,8,6)
• One-Arm Dumbbell Rolls (10,10,10) - Increased weight.
• DB Shoulder Press (10,10,10) - Increased weight.
• DB Triceps  Extensions (10,10,10) - Lowered weight.  Better form, will increase weight slightly next time.
• BB Curls Drop Sets (10,9,5) - Still loving these.
• DB Lateral Raises (8,8,8) - Almost gave up.  These were hard this time.
• DB shrugs (10,10,10) - Increased weight.
• Reverse Curls (10,10,8) - Increased weight.
• 45 Minutes Total
• Calories eaten for the the day - 2198 (20% fat / 46% Protein / 34% Carbs)

Tonight is lower body.  Groin is still sore, so we’ll see how it goes.  Tomorrow is a friend’s birthday and Cinco De Mayo!  Meeting her and her husband for cervasa and tex-mex.  Sooooo, Cheat Meal!!!!  Will try to do good the rest of the day, though.

Today is measurement day.  Wasn’t impressed.  I’m not going to panic.  I had a cheat day Saturday, and increased my calories starting that day.  I also started using NO-explode Monday.  I guess I’m gonna attribute my measurements to the changes, not change a thing, and see what next Wednesday holds in store.  I do know if I was really starving my body, I’ll gain some fat and weight initially since my body will take a little time to adjust.  If next week is just as disappointing, then I’ll adjust from there.

Last night’s routine (3 sets each 8-10 reps or failure):

• Full Squats (10,10,10) - Increased weight.  These full squats are killing my groin!  It hurt to do these out of soreness and not positive I hit parallel on all of them because the lower I got the more my groin screamed, so I’m not increasing weight next time.  I need to let my groin catch up or get over some of it’s soreness.
• Dead Lifts (10,10,10) - Increased weight.  I got very sloppy on the last rep of the 2nd set.  I was tired and didn’t use my legs enough to lower the weight.  My back immediately let me know.  I got scared and called my wife in to watch my 3rd set and told her to yell at me if I didn’t keep my back straight.  Did the 3rd set fine.
• Single Calf Raises (15,15,15) - Didn’t increase weight, but did do 15 reps each set.
• Weighted Crunches (25,25,25,25)
• Total workout time was about 45 minutes - was going to do lunges for my hamstrings, but needed to run some errands so didn’t have time.
• Calories eaten for the the day - 2148 (23% fat / 46% Protein / 31% Carbs)

Bought Rippetoe’s book "Starting Strength".  I’m starting my teenage daughter and son on the Rippetoe program.  They’ve shown an interest in what my wife and I are doing, but I want to get them started right.  I’ll probably start the Starr 5X5 when I get back from Jamaica when I "officially" start to bulk, so the whole family will be working out together.