MrDawnMarie’s BodyBlog

So I finally started to feel better over the weekend….that was great because the kick off meeting for the fitness competition at work was Monday. It went well. I am on the Blue Team! It is the only team of guys (no-homo). One of the other teams name is the apple-bottom mommas!

The program is more involved than I thought…have to do a fitness assesment, nutrional assesment and blood work. We don’t get points based on what we achieve but more of what you actually do. Like workouts are points and classes on different subjects are points to. They have one on supplements….I am curious to what they are going to say in that one.

So Tuesday….bring my gym stuff….get a workout in after work everything is going great….have an errand to run then I am going to pick up the kids….then I realize my cell phone is in my gym bag….two missed calls and voicemail….oh shit….the 5 year old is hurt at school

So I get to the school and I wanted to puke….he was calm…actually like falling asleep calm…I was afraid he hit his head but they told me no….I guess the body goes into that shut down mode when you are hurting that bad. His arm just had that horrible look that something was way wrong. It wasn’t going in the wrong direction or anything like that….but you could tell it wasn’t good!

So luck for him is grandma works for an orthopedic surgon! So he broke it at 4pm and was out of surgery by 9:30pm….thank god. It would have been so bad for him if we had to sit in the er for hours first.

So he got out of the hospital yesterday and I am home with him today. DM is planning on trying to work from home until he can go back to school.

Last night was rough…but today he is doing much better…we have to go get the pins out in 4 weeks…that doesnt sound like fun.

So I got in 30 miutes on the elliptical….try again next week!

Went up on every thing from last week!

Bench press
70×10 warm-up
90×10 warm-up
160×8 up 2 reps

incline bench
110×10 up 2 reps

Dead lift
100×10 warm-up
100×10 warm-up
150×10 up 5 lbs

bent over rows
150×6 up 5 lbs

close grip pull downs
130 x8 up 10lbs

shoulder press
DB 20×10 warm-up
DB 20×10 warm-up
BB 90×7 up 10lbs

DB later raises
10×10 warm-up
20×10 PR up 5 lbs

20min elliptical 290 cals

Big friggen steak for dinner!

Got in a good wo after work today. Did it outside in the garage…opened the door…one of those phobias…well the beatiful weather was too much to pass up…low 70’s, nice wind and sunny….couple of the neighbors peeked in but did say anything.

Squat(ATG)
70×10 warm up
70×10 warm up
120×10

Leg extension
150×10

Leg curls
90×10

Standing calf raise
110×10 warm up
180×10 warm up
280×10

Standing BB Curl
65×10 warm up
65×10 warm up
85×10

Cable push downs
50×10 warm up
50×10 warm up
70×5

Bench dips 25 lbs
20 failure

Leg raises
25 failure

medicine ball crunch
16 failure

20 minutes elliptical 295 cals

30 minutes on the elliptical 525 cals. Ate a little too much today but atleast it was clean.

First BMT wo

Flat bench press
70×10 warm up
90×10 warm up
160×6

Incline Bench Press
110 x8

Dead lift
100×10 warm up
100×10 warm up
145×10

Bent over BB row
145×6

Close grip pull down
120×10

Dumbell shoulder press(have to go to BB next time)
20×10 warm up
20×10 warm up
40x 10

dumbell lateral raise
10×10 warm up
15×10

20 minutes on the elliptical

Ate very clean today back to about 2000-2400 cals

Ok here is my next plan…..BMT training. I found it on bb.com’s transformation page and i am going to give it a shot. Bill Belfert made the plan. I like it because it keeps the training down to about a half hour a day….for me that is perfect….if i have more time i can always add more in but a half hour without fail is the goal.

His theory(we will se if it works) in short is there is no need to do multipe sets. If you hit each exercise hard in one set then that is enough to stimulate muscle growth. He stresses that the weight or rep must go up each week. So i will lift twice a week and do cardio atleast 3 times(if i can fit it in after lifting then 5 times) and take the weekends off. I can do that but the diet has to get solid again….i have been bad since about Halloween!

So today is day 1! First wo after work.
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Got up this am! 45 minutes on the elliptical 20%incline levels 5-7 820 cals.

monday’s wo

got up in the am…motivation was lacking a bit….decided to do something different….i was int he army about 16 years ago so i gave myself 2/3 of a pt test. did 41 push ups in 2 min and only 36 sit ups in 2 min….that is sad considering how much i have been working my abs over the last 2 years…i havn’t been doing real sit ups though…then i tried pull ups and chin ups….ugh…i can do a couple chin ups but i still cant do a dam pull up! benched 190…but cant do a pull up….

so after that i was done…went to work and at some point started thinking about the gym….dm was telling me about how she liked the assisted pull up/dip machine she used when she worked out with the clowns….i was pretty sure they had one at the gym we went to….so we are back at the gym now….here is what i did…

assisted pull up
10×90 55%
6×90
7×90

asst dip
12×90
10×80 less weight makes it harder
8×80

verticle bench machine
108×15
120×15
132×10

ab machine
150×15
150×20
150×20

leg press
4 sets of 250×12

hack machine
3 sets of no weight x 10

leg ext
3 sets 70×15

standing calf raises
3 sets of 200×12

hanging knee raises
3 sets of 20

got back fromt he gym kinda late so no wo this am…dm worked me too hard  so i doubt if i will get one in tonight….house has no food so shopping is a must…i have to do that after work so that is priorty one!

Well this week is a wash….between sick kids, sick wife and now I am down and out….well it can only get better! Next week I am going to start hitting the cardio hard and lower weights and up the reps….pants are getting a lttle too tight….no more beer till at least the Arnold either!

Made up Friday’s wo….no cardio today….

Squat
200×5
200×5
200×5

BB calf raises
4 sets of 250×15

Plie squat
4 sets of 40×15

SLDL
150×7
150×6
150×6
150×6

leg raises
4 sets of 15