Lift247’s BodyBlog

Saw someone else’s blog had Thanksgiving Dinner tips and read this article in my company’s health newsletter. 

 EXTREME makeover Thanksgiving edition:

Traditional Dinner:  2279 Calories, 109 grams of fat - 1cup eggnog, 4 oz. turkey, dark meat and gravy, 1 cup cornbread stuffing with gravy, 1/2 cup green bean caserole, 1/2 cup candied sweet potatoes, 1 butterflake roll w/ 1 Tbsp. butter, 1/2 cup cranberry orange relish, 1/6 pecan pie w/ whipped cream.

MAKEOVER Dinner:  1369 calories, 32 grams of fat - 1 4oz. glass white wine or sparkling cider, 4 oz. turkey, white meat w/ gravy, 1/2 cup cornbread stuffing, 1 cup sauteed grean beans w/ sprinkled Parmesan cheese and lemon, 1/2 cup candied sweet potatoes, 1 dinner roll with 1 tsp. butter, 1/2 cup cranberry orange relish, 1/6 pumpkin pie 

 Good luck

Still digging the full body workout.  This is what I’ve been rocking lately.  Day 1 Cardio and Abs, Day 2 Workout and Cardio, Day 3 Rest, Day 4 Cardio and Abs, Day 5 Workout & Cardio, Day 6 Rest, Day 7 Cardio and Abs.  My method has been to spend the first 45 minutes lifting heavy with low reps and the last hour to a little lighter and more reps.  This regiment has really been beneficial in increasing my strength.  The only downside is that my eating has been very poor lately.  Not  a lot of overeating, just haven’t been making the right selections.  Need to put the smack down on that stuff.  Anyways,  squatted 500 twice on Sundays workout, that pumped me up for the rest of the workout.  Keeping pounding!!      

Hit the gym quick and heavy last night.  In and out under an hour.  5 min warm up on treadmill, worked up to 10 plates on the hammer strength decline bench press—that’s right come get some baby!!, standing leg curls, shoulder presses, calf raises, dumbell curls, abs - crunch and lift, crunches, plank variables, tricep pulldowns, finished with 10 min run on elliptical.  Felt great, real cardio blast, had to cram it in or just go home, so i decided to cram it in.  Good times, keep pounding!!

Ok seriously since when is it appropriate to just let your (umm) chest hang out and go jogging on the treadmill.  Now I am totally all for the "If you got it, Flaunt it!!"  But gosh dang people have some freaking self respect.  I even felt a little embarrased for her.  I mean seriously, aren’t sports bras supposed to keep those things in the right place…not bursting out of the seems.  What in the world.  Ok so after 30 mins of watching Miss Jogger, I got a workout in.  haha    On to the workout:  I did feel a little weaker than last week, but I’m still liking  the full body routine.  Gonna mix it up with heavy/low reps and light/high rep days in there.  Peace.     

So my body is really taking to the rest between every 3rd day.  I’m hitting max weights on every exercise.  155 x 5 on upright rows, 150’s x 10 shoulder shrugs, 405 x 6 deadlifts, 120’s x 6 incline press, 105 x 5 barbell rows (definitely room for improvement there)  My diet isn’t where it should be but getting better every day.   

 A little side note:  During deadlifts, I was banging my knee where my skin is still recuperating.(See last post)   Talk about some fun!  Looks like I’m gonna need to let the skin fully recover before doing deads again. 

So I switched things up a month ago.  But only got a few workouts since last month.  Just crazy.  I was playing softball and ended sliding and got a slight infection.  Needless to say that last few weeks I’ve been playing doctor.  Check this nasty thing out. 

This is day two.

This is end of week 1.

This is end of week 2.

I finally have skin over the wound now and can wear pants again.  The biggest kicker of them all was when the scab started to form over, I was rebreaking the scab over and over when I would walk because the scab covered so much of my leg. 

 So I’m back working out and had an awesome workout last night.  Squatted 405 x 6 on 3rd set, Decline benched 405 x 5, Calf presses on Incline 900 lbs x 6, Bicep curl 55 x 5 (with my arms 55 dummies is huge) 

I really am liking the FBWO routine I’ve got going.  It’s not helping me losing any weight right now, but I bet in the next month or so, I will begin to see some results. 

Gonna switch things up and starting doing a full body routine.  See how my body likes that.  I think this will help me with my stomach.  I run through my individual muscle groups throughout the week and then start back over and forget to throw in my ab exercises.  I think this is what has been preventing me from getting leaner.  So I’m gonna start with some full body routines.  Let’s do it. 

Been hanging out down in Colorado the past two weeks.  I got a couple of workouts in which were a highly needed.  I gained 15 lbs in the past two weeks just crazy.  After the panic workouts, I’m down to + 10 lbs.  Back in town and back busting it out in the gym. 

Man I seriously went heavy today with my arm workout.  I couldn’t believe it.  Everything was awesome.  Pounded it freaking out man.  At least 3 hrs of my day was ok.

Hit an awesome back routine yesterday after work and then followed it up this morning with a strong chest workout.  Got a double header for softball tonight for cardio.  Check ya later.