2008 Transformation Contest

So, I knew before going to bed last night that today would be an overall ‘difficult day’ since we had all my two nieces and nephew last night overnight while their mother was still in the hospital. I had to wake up early, 6:30am, to take the wife to work, with the baby in tow, and then came back home to crawl into bed until 9:00am. I was just exhausted my leg workout yesterday and dealing with kids.

After I awoke a second time this morning I took the girls to daycare and Domanic and I did some Christmas shopping for my Wife’s secret santa gift exchange for work. Target was hectic, but not as bad as before Christmas obviously. We got in and out, and then headed home for some lunch.

After we ate we cleaned up a bit from the whirldwind that was his two sisters and then I took my supplements. I found out that I won’t be getting my Gaspari package until Jan 3rd, so that just means I’ll have a good ‘week 1′ in the books and then Week 2 and on will be with Gaspari at the helm for supplementation.

Domanic stayed in the kid’s gym while I worked out, with the deal that we’d swim after I worked out. So after I dropped him off there I hit up the gym for some weights. Today had been slated as a shoulders day, but my triceps demanded some work and they got what they wanted.

View my Workout Tracker on my personal bodyspace for an easy to read breakdown:
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Weights:
EZ-Bar Curl - 35×15, 45×15, 55×15, 65×15 (rest pause on last set)
- Really focus on the mind/muscle connection of these. The ramped up sets allows me to really kill the biceps right off the bat, and since they are my weakest bodypart I enjoy this.

Preacher Curl - 55×15, 70×15
- Focus on slow negative motion here.

Skullcrushers- 65×15, 75×155
-Quite possibly my favorite exercise for one of my favorite bodyparts. I set a personal PR for both reps and weight on this one today.

Dips - Assisted - 120×15, 150×15
- These were assisted, the amount of weight listed is the amount of resistance.

Cable Hammer Curls - Rope Attachment - 60×15, 70×15
- Focus on getting solid squeeze at top of motion, biceps were dead at this point.

Machine Overhead Tricep Extension - 85×15, 105×15
- I use a machine for this exercise to allow me to finish heavy.

After this my triceps felt like they were carved in stone, I wish I had a short sleeve shirt on to do some vanity checking, but alas a long sleeve shirt is more practical in the cold gym. I immediately went and did my abs and calves, because I was so wiped I had to do them right away or miss them.

Abs -
Weighted Crunches - 40×15, 50×15
Obliques - 50×15 on each side
Hanging Leg Raises - BWx20

Calves-
Standing Calf Raises - 120×25
Seated Calf Raises - 70×25, 115×25 (the 70 burned more than the 115)
Donkey Calf Raises - 100xFailure (approx 57)

I then hit up cardio, because I ain’t no quitter.

Cardio:
30 minutes Incline Treadmill, sweating like a pig in a bacon factory

After I did cardio I went and got Domanic and we went swimming in the pool for about 35 minutes, we did some laps and just general goofing around, including his ‘water workout’ which is pretty much pool pullups into tricep extensions and then diving to the bottom and touching with both hands. It is just goofy, but fun.

After we swam I stretched out and we shared a meal in Simon’s Cafe in the gym. If you ever make it out to South Dakota make sure to check out Simons inside of Sanford Wellness, the place can make something to ANYONE’s nutrition plan. Since around 40 minutes had passed since I quit ‘working out’ I had a 3 egg bake with some freshly shredded parmesan and cheddar cheeses and turkey bacon. Oh god, heaven. Domanic ate my bread, watermelon, and homemade chips.

A great day, a great workout, personal records shattered, and it’s just Day 2 my friends!

SCT

p.s. I’m also going to be posting a ‘funny’ video later today that my nephew helped me make. Not a ‘workout’ video, just something cute.