OldBullrider’s BodyBlog

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!

Ok, I have now turned my attention to my LEGS!  I am tired of walking around wishinmg my legs were larger.  Even though I work them at the gym, I have not made a concentrated effort long enough to yield substantial results!  So the Evil scientist in me has reared its ugly head!  I went down and purchased an Olympic sized squat rack, as well as a 300# set of Olympic weights.  I have strategically placed them in FRONT of my treadmill so they will taunt me every single morning.  As a kickoff, I did 75 squats this morning with a weight of 125# prior to climbing aboard from my morning cardio.  I increased the incline on the treadmill to 7% and took off.  I ran the incline up and down between 7 and 8% over the period of 30 minutes, with a speed of 4 mph.  I then finished with another 30 minutes at just 7% without the variation.  I gotta say, the ole quads are burning this morning.  But resistance will be futile!  My plan is to hit them every morning with the increased demands of squats prior to cardio.  Every other day I will do the 1 hour of high incline, but otherwise limit it to 30 minutes.  I plan to also add the deadlifts as well to I maintain balance.  We’ll see how long they can hold out before they succumb to the need for growth!

Yep, I’m STILL doing 45 minute Cardio workouts every morning.  I have increased the incline to 6.5 percent, with a speed of 4.5 mph.  I am burning 900 calories during each session.  I did a Leg workout yesterday, trying higher reps, moderate weight.  It worked well in that I was sore this morning and REALLY did NOT want to do the cardio, but did it anyway.  I have been successful in preserving my muscle mass by continuing to lift weights at least every other day.  Diet is low in carbs high in protein.  Still making progress, just slower than I would like.

90 Minutes of cardio 4.5 mph at a 5% Incline early this morning.  This aftenoon, HEAVY back day.  Weighted pull up, 75 pounds, wide and narrow grip, 50 pounds, 25 pounds.  Dumbell rows, 55 pounds, Pull downs, 140.  Good workout, can feel it this evening.

Yep, Still doing cardio!  Getting close to where I want to be, but not there yet!  So, 90 minutes, every morning.  Brisk walking right now, at 4 - 5 mph on a 5% incline.  I end up burning about 800-1000 calories according to the readout.  Also lifting hard and concentrating on the form and squeeze of the muscle.  I have noticed that it seems as though I can see drops in my bodyfat pockets in a step fashion.  You would think that it would be slow and steady, but about once a week, I notice the change; almost like my body saves up the calorie burning, then applies it all at once.  Of course, some of that can be diet that I have and the retention of water as a result of salt consumption, etc.  But I am getting to where I look forward to the weekends since that seems to be when the "visual" change occurs. 

Well, I have continued to do my cardio.  I am now running 90 minutes each morning, trying to burn around 1000 calories.  I am amazed at how much bodyfat lingers.  I think back about my plans to compete over a year ago, thinking that I had my bodyfat where I wanted.  I am now at the point where I have dropped from a 32 inch waist to a 28 inch waist…(The last time I had a 28 inch waist, I was in high school and was eating speed like candy weighing in at 118 pounds) The good news is that I think I have hit my stride, having found what my body really responds to.  I am still sitting around 155 pounds, and still able to lift with intensity.   So I have not significantly impacted my muscle mass like I did in the past.  I have to give bodybuilding.com a lot of credit as I continue to refer to training regimes and inspirations of others.  I hope to post updated photos soon, but I want to be able to show a significant improvement…Thanks to all.

Morning Cardio - 1 hour at 6.0 mph, 6 miles, 700 calories Burned.  No Weight Training today, too many meetings, and a bit too sore, so trying to be intelligent.