OldBullrider’s BodyBlog

Did legs last night, as well as triceps.  The legs were sore this morning, but I did 75 minutes of cardio again, 15% incline, 4.0 mph.  Burned almost 1000 cal.  I followed that with a recent new addition to my program, an inversion table.  Hung upside down a total of about 5 minutes.  Have to break it up to keep the pressure in my head at a manageable level.  I decided to start doing this to counteract the effects of squats, etc, and as a therapuetic attempt to prevent future disc issues.  One of the interesting effects from this is that the last time I saw my doc, i was almost 1/4" taller.  I have been doing this for a couple of months now, and it seems to have some benefits.   I am still equating some of the extra 1/4" to user error, but if it is reported again in the future, I will say it is significant.  Body fat continues to drop some, still slow…but steady.

Did an hour of cardio again, an incline march at 4.0 mph on a 15% incline.  Afternoon weight Training was good with a quick set of squats and Leg extensions, Biceps, and shoulders.  Still finding the sore spots from working my upper chest real hard yesterday on the cables.  Maintaining a high protein diet and a lower amount of carbs…just enough to keep the energy up.  Put on a few more pounds over the past couple of weeks, was back up to 157 yesterday…that’s up 4 pounds.

I took the last four days off due to extenuating circumstances, but it was good to allow my body to rest up and give it a chance to build some muscle.  Returning to the gym, I did a heavy back workout, achieving a new personal best for pulldowns of 220#.  I also returned back to the treadmill this morning for an hour, mixing it up with 30 minutes of running at 5.5 mph on a 5% incline, followed by 30 minutes, 4.0 mph on a 15% incline.  Had to get off after 60 minutes due a a teleconference I had to attend.  Still dropping bodyfat and seeing some increased vascularity in my back and legs.  So additional size on the wheels and separation.  The rest was good for me!  I may just compete again in April if things continue to go the way tey are right now!

Still doing cardio on an incline to burn out the legs, as well as the bodyfat.  60 - 90 minutes at 15%, between 3.5 mph - 4.0 mph, depending on energy level.  Did legs todays, as well as what I will call "Iron Cross" pullups…Wide, neutral grip, focusing on squeezing with the lats only, while legs are held straight down.  I am hoping to increase the wings that way.  Feels like something happens when I do them..Time will tell!   Happy 2010 to All!

Received full release today from restrictions related to my recent surgery.  Been working out at a moderate pace for the last week anyway, but it is good to be free again.  The layoff surrounding the surgery was good because I was able to rest up again and get ready for the coming new year.  I stayed with my diet during the holidays, as well as some cardio, so not too much ground was lost.  I did weighted pull ups yesterday to failure, from all angles, and did a light leg workout today to ease back into it.  Looking forward to 2010…wanting to add about 10 pounds of lean muscle, and drop another 1-2 percentage points of bodyfat..looking to get ready to maybe compete again in April…we’ll see….

Had a week off due to yet another surgery.  But used it as a time to grow.  Ate lots of protein, and built up my stores to aggressively attack the coming new year.  Started Cardio again on Christmas morning…and again this morning.  60 minutes at 15% incline at a speed of 4.0 mph.  Burned about 1600 calories.  Hope you all had a Blessed Christmas.  Here’s wishing you all a Happy New Year with a firm commitment to reach all your goals!

Still working on the legs.  Have increased incline to as high as it will go, 15% for 10 minutes, then 30 minutes at 10 -12%, and the remainder at 8%; speed is 4 mph.  Have begun to add some HIIT a couple times a week to maintain cardio efficiencies.  Still doing squats before cardio, 2-3 sets with 15 reps, 100#…I know, it’s light, but produces a burn that, when coupled with the cardio on an incline, lingers for a good part of the day.  Devoting one day each week to supplement with aggressive weight training in the afternoon including leg presses, extensions, curls.  Going to add casein protein at night to fuel the growth.

Have continued to assault my legs on a daily basis.  I have increased the incline on my treadmill cardio to a maximum of 12%.  I walk at 4 mph for 90 minutes changing the incline from a minimum of 8% up to 12%.  In addition, I continue to also perform 3 sets of squats prior to the cardio every other day.  I have been feeling this in my calves and quads…so something is happening.  Will post progress photos later.

Ok, so I have been assaulting the legs everyday, in spite of a bout with the flu.  Still doing squats prior to treadmill work.  Have increased the incline to 11% for 30 minutes, with the other 60 minutes set at between 5% and 8%, at 4 mph…total of 90 minutes, burning about 900 cals.  Will track progress with photos to see if there is any change over time.

Did 40 barbell squats this morning, #125, then hopped on the treadmill with an incline of 8% for 30 minutes at 4 mph, then increased the incline to 9% for another 30 minutes.  Will work legs again in the afternoon, targeting other muscle groups!