MrMuscles22’s BodyBlog

Saturday September 30, 2006- Back

Well I decided to take off yesterday as well. So I was back in action this afternoon w/ Back, Cardio, Abs, and Calves. I had kind of an OK workout. I was tired and drained of energy by the time I got to the gym b/c I was a medical volunteer @ the Akron Road Runner Marathon all day. It was so damn cold and rainy and it wore me out. But enough complaining… Here’s the workout.

Lat Pulldowns (BN): 5×12,12,12,12,10,12- 96*,96*,120,132,144,156lbs

T-Bar Rows (super-strict): 4×12- 45,70,70,70lbs

Seated Machine Rows: 3×12- 170,190,210lbs

Lat Pulldowns (narrow) (strict): 3×12- 108lbs

Cardio: 30min Treadmill- 580 Calories Burnt

Abdominals:

Broomstick Twists: 2×30*

Swiss Ball Crunches: 3×20

Hyperextensions: 3×15

Calves: 3×15

Angled Machine Calf Raises- 120lbs

You will notice that Back day is one day I reallydon’t focus on moving weight, I focus a lot more on form. I feel that Back training uses strict form in order to isolate the Lats. If you focus on moving the weight, you use your biceps a lot more and I am not trying to train my biceps on back day!

Leave me something!

Later!

Thursday September 28, 2006- OFF

Well today was going to be Legs and Glutes, but I decided to take the day off from the gym b/c I had one hell of a headache and was up @ 6:00am and did not get to eat anything until 2:30 pm and was feelin pretty shitty and tired. So instead of having a crappy leg workout, I took a day off to recover and will hit them tomorrow after work. So no new updates for today and I need to call the owner of my old gym in Massillon to get my BF tested again sometime. My weight hasn’t changed at all, but I feel a lot leaner and my waist looks smaller. So I will keep you updated! 

 Later!!!

Wednesday September 27, 2006- Delts, Traps, cardio 

Back again today after hitting Delts, Traps and Cardio. I had to cut today’s workout short b/c me and my wife have a tour of the Labor & Delivery floor of the hospital where I work b/c she is going to have a baby here in about 1.5-2 months. Today I was kind of feelin fat and bloated and unmotivated until I started hitting the weights and then I felt HUGE! People @ the gym were starring @ me like I was a freak! It felt great!!! Big veins popping out down the front of my delts was looking sweet! So anyway, enough bragging, here it is:

Weights

Machine Military Press: 5x 15,12,12,12,12- 110,122,192,204,216lbs

DB Lateral Raises: 3×12- 27.5lbs

Seated Bent Lateral Raises (strict): 3×12- 20lbs

Smith Machine Wide Grip Upright Rows (strict): 3×12- 95lbs

DB Shrugs: 3×12- 85,90,95lbs

Cardio: 35min Treadmill- 678 Calories Burnt.

Abdominals and Calves: Off

Will be back tomorrow after Legs & Glutes! 

Later!

Tuesday September 26, 2006- Biceps, Triceps, Abs, Cardio, Calves

Weights

EZ-Bar Curls: 3×10-12- 95lbs

Barbell Skull Crushers superset w/ Close-Grip Bench Press: 3×12,12,15- 95lbs

Alt DB Curls: 3×12- 35lbs

Rope Pressdowns: 3×12-15- 120lbs

1-Arm Reverse Grip Pressdowns: 3×12- 36lbs

Machine Preacher Curls: 3×12- 75,80,85lbs

Cardio: 1 hour 1136 calories burnt

               35min treadmill- 700 " "

               25 min Life Fitness Crosstrainer 436 " "

Abdominals

Roman Chair Sit-Ups: 2×25

Swiss Ball Crunches: 3×20

Broomstick Twists: 2×30*

Calves

Angled Calf Raise Machine: 3×15- 120lbs

Today was a suprisingly good workout after have a night of short sleep. I went to bed last night @ 9:30p and woke up @ 2:00am to go to work and got home @ 7:00a and slept til 10:00a and then went to workout. I had a chicknen breast before I went and drank a shake w/ 2 scoops ON whey protein in H2O after my first 30min cardio and then finished my last 30min. All of this 60min cardio sessions has my legs feeling so tired, but it is the only way I seem to get results, so I’ll suck it up to look good at the end of it all.  I’ll be back tomorrow afternoon after pounding my Delts, Traps.

Later!

Monday September 25, 2006- Chest, Cardio, Calves, Abs

Today I was kind of feeling tired prior to hitting the gym and then I woke up. I did chest today and was feelin a little weak, maily b/c I didn’t eat much today. So here is today’s workout:

Weights

Bench Press: 5×12,6,12,10,8- 135*,135*,225,245,255lbs

Magnum Incline Bench Press: 3×12,8,10- 270,360,270lbs

Pec-Deck: 3×12- 130lbs

Low Cable Crossovers: 3×12-15- 40lbs

Cardio: 1 hour treadmill (3.6mph incline 9-13%) 1130 calories burnt.

Abdominals

Broomstick Twists: 2×30*

Crunches: 3×20

Calves

Angled Calf Raise Machine: 3×15- 120lbs

Seated Calf Raises: 3×12- 90lbs

More to come tomorrow w/ Biceps and Triceps! Later!!!

Hello everyone, my name is Brad and I am 24 years old and welcome to my journey to leaness. I currently weigh 265lbs @ 19.6% BF. My goal is to get into single digits BF while keeping my weight to about 230-235lbs.  I really don’t have a set time limit but, I am going to the Outer Banks the first week of June next year and would definately want it reached by then.  I am doing it slowly so the results are easier to keep.  I have never been lean in my how life, and this would be an awesome thing. Once lean, I would like to get into sport/fitness modeling. I workout at the University of Akron Student Rec Center, it is AWESOME. it was just built like 2 years ago, and have everything I need. It is a lot better than our old one, it was a real shit hole behind the bleachers of the swimming pool. I am a Clinical Instructor for the University of Akron Respiratory Therapy Program and work @ Summa Health System ( I teach students when they rotate through my hospital). I am increasing my cardio to 1 hour/day, I have been doing 30-35min/day and haven’t been too satisfied with my results. I workout 5-6 days/week. With the following schedule:

Monday- Chest, Cardio, Abs

Tuesday- Arms, Cardio, Calves

Wednesday- Delts, Traps, Cardio, Abs

Thursday- Legs, Glutes, Cardio, Calves

Friday- Back, Cardio, Abs

Saturday- Cardio, Calves, Abs

I will make changes every noe and then, but I mainly listen to my body and I change up most of my exercises week to week to add variety. I have core exercise I include all of the time and others I rotate. I have been working out for about 9 years now, so I know how my body resonds to exercises.

So hang with me as I do this!!!

Saturday September 23, 2006

Weights off

Cardio: 1 hour 1102 calories burnt

          - 40 min treadmill- 787 " ", 15 min precor crosstrainer- 215 " ", 5 min Arc Trainer- 100" "

Abdominals

Broomstick Twists: 2×50*

Swiss Ball Crunches: 3×20

I have worked out all week, but I am just starting w/ today b/c it is too much to go back through, I keep a notebook workout journal, I have just about every workout wrote done since my sophmore year in HS ( i know i need a life), but I feel I get better workouts when I keep track of them. I am going to start keeping a food diary as well.  So I’ll catch everyone later and I will be back with another post after Monday’s workout.  

Later!!!!!