PastorMan’s BodyBlog

Arrived here yesterday. Long flight and still trying to catch up on sleep. Jet lag sucks! I love what I do…in a few days I get to speak to 1000 leaders here in India at a large conference. I love investing in people…especially leaders.  What I don’t like about traveling is the havok it plays on your body. Lack of sleep. Poor eating. Little exercise. Makes me appreciate what I have at home. So, to anyone who takes the time to read this. Don’t take for granted all the great things you have. Life is good. Till next time…

Wishing I was home getting my workouts in, but am excited about our trip. Get to speak at a leadership conference in Delhi, India. Right now…sleep deprived in London trying to catch up on jet lag.  Hope you all have a great Sunday.

Will be traveling abroad the next couple weeks and missing my workouts. Speaking at a large leadership conference in Delhi, India. Excited about that but sad to miss so many days of exercise. The travel is exhausting. Anyway, I am now bored at a London hotel and thought I would check in.

Bis: Preacher BB Curls 95lbs 3x 10/8/6; Seated Incline Dumbbell Curls 40s x 8, 35s x 8, 30s x 10; EZ Bar Cable Curls 75lbs x 8, 70lbs 2×10; Dumbbell Hammer Curls 35s 3 x 10

Tris: Close Grip BB Bench 205lbs 3×8/7/6; Weighted Seated Dips (245lbs on my lap) 3×10; 45 degree Skullcrushers 95lbs 3×8; Straight Bar Cable Pressdowns 75lbs x 8, 70lbs 2×8

Final Pump: Standing Dumbbell Curl Drop Set 45s x8…40s x 8…30s x 10…25s x 10  followed by 63 (PR!) BW Dips.

In addition to my 3x week intense lifting schedule (see previous blogs) I have begun to incorporate MMA training into my evenings 3-4x a week. I thought I was in shape! I am getting my butt kicked. The cardio is intense. I can’t wait to see how this helps to shape my body as well. I expect to be super lean within the next 6 months.

Preparing to climb Mt. Rainier twice next year. My legs need to be absolutely solid for the climb. Here is today’s leg/shoulder workout.

Started the day with 10 min of HIIT.

Legs: Power Cleans 135lbs 3×8; Squats 225lbs 1×10, 275lbs 2×8; Romanian Deadlifts 225lbs 1×10, 275lbs 2×8; BB Calf Raises on a 2×4 315lbs 4×10

Shoulders: Seated BB Press 135lbs 3×8/6/6; Arnold Press 40s 3×8; Upright Rows 95lbs 3×8; Reverse Dumbbell Flyes 20s 4×10; Shrugs 100s 4×10

Still seeing good gains in strength. Here is today’s chest/back day for anyone who cares.

Chest: 2 warmup sets of 135lbs BB Bench then…BB Bench 275lbs x 3, 260lbs x 6, 225lbs x 10; Decline Dumbbell Press 100s 3×9/7/5; Incline Dumbbell Press 80s x 6, 75s x 6, 65lbs x 10; Incline Dumbbell Flyes 45s 3×10

Back: Bent Over BB Row 185lbs 3×8; Weighted Pull Ups 45lbs 2 x 8; BW 1 x 15; T-Bar Row Bar + 165lbs 3×8; Straight Arm Pulldown 75lbs 3×8.

Super tired from a poor sleeping week, but worked out my arms anyway. Here is today’s workout.

Bis: BB Curl 105lbs 3×8; Dumbbell Preacher Curls 40s 3×8; Hammer Curls 40s 3×8; Seated Incline Dumbbell Curls 35s 3×10

Tris: Close Grip BB Bench 205lbs 3×6; Weighted Seated Dips 245lbs on my lap 3×8; Skull Crushers 95lbs 3×6; Straight Bar press downs 65lbs 3×8

Continue to see weekly gains in just about every area. So nice to see the hard work pay off. Here is today’s chest/back workout along with (pr) notes for new personal records.

Chest: 2 BB Bench warmups w/ 135lbs then 275 x 3 (pr), 245 x 7, 225 x 10; Incline Dumbbell Press 80s x 6, 75s 3×8; Decline Dumbbell Press 100s x 6, 95s 3×6; Incline Dumbbell Flyes 45s 3×10

Back: BB Bent Over Row 185lbs 3×8; Weighted Pullups w 45 plate 3×6; T-Bar Row 180lbs on the bar 3×8; Bent Over Dumbbell Row 75lbs 3×8; Straight Arm Pull down 65lbs 3×10.

Great Day!!!

Had a good workout this morning with my gang. Working out with them makes it more enjoyable. Still making good strength gains. Here is today’s arm workout for anyone who cares.

Bis: BB Curls 95lbs 3×10; Dumbbell Preacher Curls 40s 2×10, 45s 1×6; Hammer Curls 35s 3×10; Incline Dumbbell Curls 35s 3×10

Tris: Close Grip Bench 185lbs 1×10, 205lbs 2×6; Weighted Seated Dips 245lbs on my lap 3×8; Straight Bar Pressdown 65lbs 3×10; Seated Dumbbell Press 60lbs 3×9/9/8

Abs: 4 straight minutes 100 crunch variations.

Time to eat