Skippy71’s BodyBlog

Well.  Today marks the end of my 12th week (give or take a day or two) since I started taking my physical health and physique considerably more seriously. 

I think things are coming along great.  I won’t bother with an update of what I did today in the way of my workout, leaving that for the trackers and graphs.  Sufficient to say my weight load is still increasing pretty steadily for the most part and my cardio workouts are getting easier.  That is to say I’m still going the same amount of time (30-45 mins per session) and my calorie burn and distance covered are about the same (3.5 miles = 500 or so calories per half hour on the eliptical) but my stamina is definitely improved.  I gotta work so hard now to get my heartrate above 130 bpm where as just a month or two ago, this workload was enough to get my pulse up over 140 and keep it there through much of the workout.

Not necessarily a bad thing really when you consider I’ve dropped about 5% body fat since I started. 

My weight is still fluctuating a fair bit as I shed fat and add muscle mass so I’m not sure what I should be setting at this point as far as a weight target. 

I’m definitely starting to see some definition in my upper body including the faintest hint of what looks like abs (whoo-hoo!!!!).  I’ve been cheating a little the last few weeks as far as my diet goes (I had a whopper with cheese the other night) but all things in moderation.  Besides, I think at this point, my muscles could probably use the extra calories.  That and I’m reeeeaaallly getting sick of lettuce and raw spinach with light vinagrette.  lol.

Anyway.  The first of November is tomorrow so I’m gonna set the following goals for myself for the month:

Physical Goals

Body fat: 12.5% or lower

Weight: between 205-210 lbs 

Chest: 45 inches

Biceps: 18 inches

Waist: 36 inches

Lifting Goals

Chest Press: 3 sets of 10 - 210 lbs

Upright Row: 3 sets of 10- 210 lbs

Preacher Curls: 3 sets of 10 - 140 lbs

Leg Press: 3 sets of 10 - 250 lbs

Lat Raise: 3 sets of 10 - 150 lbs

Pec Deck: 3 sets of 10 - 160 lbs

Wish me luck.  Cheers

Well, here I am into week 11 of my self-improvement program. I can really feel the differences now as far as how much I can lift, how long and how hard I can go with my cardio workouts so there’s definitely progress being made. The physical changes are still fairly minor at this point (hense my lack of progress photos) but the numbers speak for themselves.

Cardio #1 - Raised Eliptical Machine (30 mins)

Actually, today there aren’t any.  I’d thought about going to the gym for a couple of hours today but I’ve been pretty ill the last 2 days.  Ache all over and to be honest I’m not sure I could get through a workout.  Gonna load up on the vitamins and suppliments today since that’s about all I can seem to keep down and maybe tomorrow, if I’m feelin more up to it, try a light workout and see how it goes.

Have a great weekend everyone!

Not much to talk about today.  Had another day off so I kept going with the super-setting.  Didn’t spend as much time at the gym today as I did yesterday.  My total work out was about 2 hours.  But I went with the longer initial cardio workout and didn’t bother about a finishing, shorter 25 minute run.

My arms hurt pretty good at the moment.  Seem to be plateauing a bit on my bicep workouts.  Barely got through today’s sets and 4 hours later I can still feel my left arm pretty good.  I don’t have the meatiest of hands…rather small for a man my size actually.  I find that as my arms, chest, shoulders are able to move heavier reps, I’m feeling it more in my wrists, elbows and the back of my shoulders.

Anyone have any ideas on what I can do about that.  Creams, wearable supports.  I know few on this site are likely medical professionals, but the voices of experience would be appreciated in this case. 

Cardio - Raised Eliptical Machine (45 mins)

Average Heartrate: 142 bpm 

Relative Distance: 7 km (4.5 miles)  

Calories Burned: 525 calories 

Weights (weight in lbs/reps/sets)

Seated Row: 150/8/4 

Lateral Raise: 120/6/5

Pec Deck: 125/6/5

Seated Chest Press: 150/6/5

Overhead Pull Over: 150/10/3

Preacher Curl: 125/6/5 

Abs: 90/25/4

Obliques (each side) 50/20/3

Tricep Press: 120/10/3

Well, I took my two days off and got right back at it.

Been trying to change things up a bit. Experimenting with different types of training.  Been reading a few blogs on here about how some folks have been looking to boost muscle mass by super-setting.  Higher weight, fewer reps and 4-5 sets instead of the usual 3.  Seems to be working some.  Really been feeling my workouts this week and I definitely think my muscle thickness and definition is improving.  But then, that could just be wishful thinking.

Today was a day off work for me so I really pushed myself and gave my body a different kind of workout.  Tried a combination of super-setting and interval training.  I did 45 mins on the eliptical and then a very full weight workout using a bit of super-setting on my key target exercises (preacher curl, chest press, lat raise, pec deck).  Then did another 25 mins on the eliptical and a couple more sets on each of my primary exercises.

Spent almost 3 hours in the gym today instead of my usual hour and a half and I gotta tell ya…I’m already feelin it so I can only imagine how I’m gonna feel in the morning after a few hours of sleep.   I was impressed at what I was able to get accomplished and having had the extra time, it was a good opportunity to see just how hard I could push myself. 

Cardio - Raised Eliptical Machine (45 min results/25 min results / total)

Average Heartrate: 145 bpm  /  149 bpm 

Relative Distance: 4.8 km (3.0 miles)   /  3.0 km (1.9 miles)  = 8 km ( 5 miles)

Calories Burned: 660 calories / 290 calories = 950 calories

Weights (weight in lbs/reps/sets)

Seated Row: 140/10/3  + 150/6/2

Lateral Raise: 115/8/3 + 12/6/2

Pec Deck: 120/8/3 + 120/8/1

Seated Chest Press: 140/8/3 + 150/6/2

Overhead Pull Over: 150/10/3

Preacher Curl: 120/8/4 + 120/6/2 

Abs: 90/25/4

Obliques (each side) 50/20/3

Tricep Press: 110/10/4