America’s next Gladiator

So I went to the gym today and did my first abs blast day.

Super setting circuit setting crunches into crunches with my legs raised, and then leg raises that was one set.

3 X 20

Super set 2. Core strengthening Set up in a Bridge, then right in to a side Bridge to the left, right into a side Bridge to the right, and I hold each for 30 seconds, then right into crunch machine, that was one set. 

3 X 30 sec. /20 

Finally back extensions right into standing oblique cable crunch each side 

3 X 12 @ 25/ 50 

So I went to the gym today and worked Chest and Triceps

Incline super set Start with fly  at 25 lbs did a set of 12 then drop the DB and right into a barbell incline press at  115 lbs and did a set of 8. This was the same super set format for the decline superset.

Incline Super – 3 X 12/8 @ 25/115

Decline super set – 3 X 12/5 @ 30/135

Cable crosses – 9 X 15 @ 50  
Pull up Machine – 3 X 8 @ 80

Tri pull down – 3 X 12 @65

Tri Pull Over – 3 X 12 @ 60

So my work out was pretty good, but afterwards I ran into my Personal Trainer, who pulled my file why I was getting my stuff from the locker room, well long story short I have only lost a pound and a half in 3 months when my diet and work out plan should have had me losing about a pound and a half a week so I should have lost close to 15 pounds and right at my original short term goal of trimming down to 195 lbs.

So with no help from my Wife (Just kidding I love you babe.) well long story short in a nice motivating way my PT ripped me a new one. But I am amped now to super set and circuit train and a lot of running and most importantly eat healthy and get back ontrack to where I should be right now. We will see

they announced there is a second try out for American Gladiators so I am going down again this coming Saturday the 16th to try out for Season two again I know I will do much better this time and I know with all of your support I can make it.

so this week I got a relaps of the flu and havn’t been going to the gym, but I have tweaked my work out list so i have diffrent work outs for each body part (I have been doing the same work outs for close to 4 months now, so a little change will be good.)

I am stepping up to 5 days a week insted of 3 and a whole day just on abs.

plus I am working up to 300 sit ups every day and 100 push ups every day.

wish me luck

Ronnie

Today started off same as always I went to work worked my butt off but had a mostly healthy eating day, and just got home from the gym, and am watching the first semi- final round of American Gladiators that recorded earlier on my DVR box as I type this.

Tonight’s work out was chest and triceps.

Incline bench press – 3 X 12 @ 135

Decline bench press - 3 X 12 @ 155

Incline DB Fly – 3 X 12 @ 30 EA.

 Decline Fly – 3 X 13 @ 35 EA.

Cable Cross Over – 9 X 25 EA. (3 sets high, 3 middle, and 3 low)

Pull up Machine – 3 X 12 @ 80 (Knees on a bench, the weight counter balances the bench to the more weight the less you are lifting)

Triceps pull down – 3 X 12 @ 70

Triceps Pull Over – 3 X 12 @   40

So my knee is feeling so much better today thank you for everyone who sent me advice I am glad I didn’t go to the gym, but to day was SUPERCROSS!!!!!!!!!!!!!! Yeah the final round of the 08 season to be held at Angels Stadium, man it was a blast I love dirt bikes.

I go back to the gym on monday and work shoulders, back, and biceps. wish me luck

Well I had my first missed day, I was suppose to go to the gym last night and work out chest, but my right knee was bugging me after thursday night’s leg work outs, and I let that talk me out of going.

Woke up to late for breakfast, had trail mix for morning and evening snack, and a big bowl of soup for lunch.

All and all I am pretty disappointed at myself right now; I really dropped the ball yesterday.

Thursdays work out. Today it was all legs and let me tell you, I hope I can walk tomorrow.

So here is what I have done.

Squats on the smith machine - 4 X 12 @ 180

Calf extensions on Press Machine – 9 X 20 @ 270

Seated Leg curls – 4 X 12 @ 110/ 70 (3 sets with both legs, and one set each leg by it’s self)

Seated Leg Extensions – 4 X 12 @ 105/ 65 (3 sets with both legs, and one set each leg by it’s self)

Thigh Abductor - 3 X 20 @110
Tight Adductor - 3 X 20 @ 110

That was my night took about an hour 35 minutes to get it all done, and now I can hardly stand up.

Ok, so I know I am a day late with the day 3 blog but here it is. Wednesday was a resting day, so no lifting and not cardio.

So I got up at 4:45 a.m. and made my lunch for work, hopped on here to check my comments and any private messages, and then headed off to work, got there and started at 6:45 a.m. worked until 5:00p.m. (Running around a warehouse all day can be a pretty good work out of its own.) then I came home, took a nice relaxing shower got online and answered all the questions I have been getting from people who are preparing for Gladiator tryouts in the local area in the next few weeks to come. After that it was off to bed around 8:15 p.m. for a full night’s sleep.

I had no breakfast (Need to make sure I get up earlier) I had a travel pack of mixed nuts for morning snack, and for lunch it was two very tender turkey sandwiches with a bottle of vitamin water to wash it down, no evening snack, and ham steak and mashed potatoes and brown gravy for dinner.

That pretty much sums up my Wednesday.   

Day two and still going strong, no work out today, but an hour or more of running on the treadmill will start as soon as I finish this post.

I woke up at 5 a.m. and picked up a breakfast jack for breakfast, for my morning snack I had two chicken sandwiches from Jack in the box, and for lunch I brought a stuffed to the max turkey sandwich on a wheat roll, but sadly I gave into the dark side at afternoon snack and had two honey buns from my works vending machine (I hate that thing)

I day went by really well, and one of my fellow employees brought in a cool little thing that measures how many steps you take, it totaled up to 6.52 miles we walked throughout the course of the day I was impresses working in the warehouse could really pay off in the end.

So that was my day, now I am off to run then a nice hot relaxing bath to try and sooth my back and shoulder muscles that are hating me after last night’s work out.

Hope everyone has a great evening and rest of the week and I thank you for stopping by and reading my blog.

Ronnie