2008 Transformation Contest

OK time for me to tell you a little about my workout routine. Over the last 13 years I have experimented with a lot of systems and training tactics and I came to realize I react the best if I work one body part per week. It also fits well in the rest of my week plans (work, second work, third work etc. etc)

Basically it is 1on-1off-1on-1off-2-on-1off.  Before every exercise I thoroughly warm-up it takes about 15 minutes and I do 2 sets of pull-ups for as many reps I can muster at the time. After each workout I do my abs.
Monday starts with Chest/Triceps. Three exercises for chest and two for triceps. First exercise is the most important basic compound movement 5 sets, the other two are three sets and they change all the time.

Wednesday I do Lats/Biceps. Same set number and I always go a little higher on reps when I do lats. My back muscles seem to react on such treatment.

Friday is mu Shoulders/Traps day. Sets number is the same and I go high on reps also.

Saturday is Quads/Hams/Calves. Two exercises for quads, one for hams and one for calves. I hate doing legs. I am strong and I push it to the limit but damn it’s heavy.

My cardio consist of 15 minutes in the morning before breakfast on my gym days and 15 min in the morning and another 15 min in the afternoon on my non gym days.

I use a lot of weight and a rep range anywhere from 6 to 20 depending on the day and muscle group. It is hard for me to write it down since it changes a lot and it is very intuitive. Today I will lift as heavy as possible and tomorrow I will work super or tri sets or even drop sets who knows.

That’s it for the workout tactics

"Paralyzed by Analysis" its happened and its happening to me right now. That saying comes from the Body for Life book I have sitting on my dresser, which also sits near the latest Muscle and Fitness, which lays on top of the Zone Diet book. WHich all sits within arm reaches of a person ( that person is me) surfing on Bodybuilding.com reading about nutrition, workouts plans…etc…

Its happened, I have read so much over the years…have read so much in the past few months, weeks, days…that I am officially "Paralyzed by Analysis" I’m trying to figure out why my body isnt responding to all the work, and nutrition I throw at it. And based on my current caluclations there about 1 bazillion ways to fix it…if I could just find the fix..but since I am "Paralyzed by Analysis" I’m overlooking something probably very simple.

This many weeks into the contest, I weighed in this morning I’ve lost…….hmmm lets see here.. 3.5Lbs…Oh sure I’ve added almost .5inch to my arms, .5 inch to my chest and lost 2.5 inches around my mid section but even so I dont get the weight loss, sure I know it isnt everything but with great fat loss comes great weight loss…and apparently I’ve got neither.

I’m currently in the state of "Paralyzed by Analysis" because I dont know where to go, I’m eating clean, and usually in the gym for 1-1.5 hours for 4-5 days a week sometimes more. Pushing myself to the limits each time, sprinting till my knees beg for mercy, riding a bike so fast although stationary it might actually start moving.

I’m wondering if I need to take a visit to the Dr? Maybe my body is insuling resistant, maybe like my grandfather did I’m becoming a diabetic early in life…geez who knows.

But I must say…………someone help!

This video explains a bit about why I workout barefooted and why I use the bands.  Over the past several weeks I have had a bunch of great advice given to me about workouts and I appreciate all of it.  What I have decided to do is follow Coach Mike’s training regimen to the best of my ability and as long as I see tangible results I see no need to change.  Could I be doing better following another workout?  Maybe I would.  What I have seen is a rock solid 2 pound plus drop in weight every week except last week since the beginning of December.  This is solid fat loss, not water and not muscle.  Results are proving Coach Mike and his prescribed workout to be on the money.

While I endeavor to win the Bodybuilding.com 2008 Transformation contest I know where I am and what I need to do to become healthy.  That is my goal, be healthy.  This will take me 1.5 to 2 years.  When I get to that point I will decide my next challenge.  Bicycle racing, power-lifting, or any number of other physical challenges that keep me on my toes will keep me focused on my new found fitness, a fitness that begins here.  

This is my best video to date.  Well in my opinion.  Some of you may prefer the workout partner verbal abuse from the last one.  Grab your no butter and no salt popcorn and enjoy.  Oh you better get the largest size tub and the biggest bottle of spring water (that actually comes from the tap.)  This is longer than my usual post.  

It is funny that Isaac brought up Yoga a few posts ago…or did he mean Yoda?   Anyway, I recently questioned several people I know concerning Yoga.  My flexibility and breathing are not the best and I put a great deal of worth in meditation.  That sounds like Yoga for me.

I tried Yoga in a previous weight class and found it to be extremely challenging, meaning hard.  After my discussions with people about Yoga they almost all directed me toward Tai Chi.  The concentration, increased flexibility and breathing are all things Tai Chi is reputed to better.  So I get on the Internet and begin to research Tai Chi.    As with most things it is not a simple matter of picking up a video of Tai Chi and beginning a new training program.  There are zillions of styles that have been developed from 4 basic schools of Tai Chi.  

There is a class of Qigong at the local community college that I will probably take.  If anyone has any thing to add to this topic please leave a comment.

This morning I woke up feeling great. I’ve noticed that if I have a shake before bed I have a ton of energy in the morning. I’ve implemented SciFit Chocolate protein - 2 scoops of chocolate. This protein mixes better for me in a simple shaker and no nasty after-taste. I also use MuscleTech Nitro-Tech Hardcode Chocolate Protein which also mixes well.

I normally head to the gym on an empty stomach and have been taking MuscleTech Gakic an hour before my workout as well as MuscleTech Nano Vapor about 15-20 minutes before my workouts. I will write more on these two products later but this morning I decided to mix things up a bit. I used to take Yoga 3-4x a week but I haven’t done it in about 2.5 years. I decided to take a yoga class this morning at Greenwood Athletic and Tennis Club. The room was heated and after getting used to the temp it was so relaxing. You’ve heard me babble about my friend Sara before and usually it is her kicking my ass in the weight room, but today it was in yoga. It was the first time I’d taken her class and certainly won’t be the last. It was humbling being in class and realizing I’m not quite as flexible and limber as I once was. So I’ve added a new goal within the next 6-8 weeks I will get more flexible and I will be able to do the yoga poses I did with ease a couple years ago.

Implementing yoga into my routines is not only physically beneficial but mentally as well. It teaches me to focus on me and block out distractions. It was an awesome class and I sweated my arse off. I probably lost a good 3lbs in water just from the class.

After class I downed some water and hammered out legs with Hurrle. We did a new, well new for me, excerscise at the end. Find a flight of stairs and do calf raises. Each stair you do the number you are on. So one calf raise for the first stair, two for the second and so on. It seemed pretty easy until about stair number 15 when you’re doing 15 reps and your calves are bellowing out STOOOOOOP MO FRO STOPPPP. It was good.

I’m off to check out a Sportsman’s Expo and Outdoor show which is fun to see the hunting crew and sea of camo. I attend these to check out the new spices and rubs along with jerky or various wild game meat. I’ll let ya know how it goes later tonight.

ohhhhhhhhhhhhhmmmmmmmmmmmmm OUT!

Right now my arms are big and flabby.  They won’t be for long.  Underneath this layer of fat is actually quite a bit of muscle.  It’s my intention to continue to build and shape that muscle while getting rid of the layer of fat that hides it.  When I am done, my arms will be strong, tone, and sexy.  That mountain that Arnold visualizes when he does a bicep workout, will be popping out when I flex.

One of the routines I like to use is the dreaded bicep triangle.  That’s what I call this little bicep workout.  It may not be the technical name for it.  By the time your done, you end up pumping out 110 reps with the only rest being the time it takes your partner to do his set.  I started this set with 40 pounds and dropped to 30 part way through.  I like to keep good form but towards the end it gets difficult.  My son Cody, age 9, was video taping and had a little trouble. I ended up doing 50 reps before we finally captured the whole routine.  I wrapped the routine up with a couple sets of concentration and hammer curls.   My biceps are complaining very loudly today.  LOL

Maybe next week I will tape the tricep torture.  I am playing around with Microsoft Movie Maker.  If all goes well, my workout videos will be a little more entertaining next week.  

All good plays start with a good plan.  I whipped out my play book and began planning my strategic offense this weekend.  It takes me quite a bit of time but the outcome is worth the effort. I must say that this week isn’t as creative as my past four weeks and I know it will get less as the finish line approaches.  I will be cutting more calories and carbs from the diet as the weeks go by.  Just a little warning: this could make me crabby.  I know you have seen those t-shirt “Warning: Bodybuilder on a Diet.”  LOL  Here is  sample of my diet for this week.

Monday January 21, 2008

5:00 cardio cruise 48 minutes
6:15 meal 1: ½ cup yogurt, ½ cup blackberries (I picked these this summer),  ¼ cup Almonds, and a protein shake made with one scoop IntraPro (Cal 443, Protein 36, Fat 18.25, Carbs 38.5)
9:00 meal 2: Protein shake (2scoops) ( cal 276, pro 48, fat 5, carbs 9)
12:00 meal 3: 2 cups mixed greens, 3oz turkey, ½ apple, 1 TBSP chopped pecans, 1 ½ TBSP craisins, 1Tbsp feta cheese, and 1 cup tomato soup (Cal 385, Prot 18, fat 10, Carb 9)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Legs, back, and calves (note: I posted my new program a few days ago)
6:30 meal 5: Grilled chicken breast and 1 cup broccoli (cal 172, pro 31.7, fat 1.7, carb 9.8)

Totals for Monday are Cal 1587  Protein 181.7, Fat 40, Carb 124.8  

Tuesday, January 22

5:00 cardio 52 minutes
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup raisins (Cal 348, Protein 30.6, Fat 4.8, Carbs 44.8)
9:00 meal 2: Protein shake with banana (2scoops) ( cal 386, pro 49, fat 5, carbs 38)
12:00 meal 3: Grilled chicken breast, 1 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 140.5, Prot 27.3, fat 1.7, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Chest, Shoulders, Arms, and Abs.  I will also do 20 minutes HIIT
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Totals for Tuesday: 1305.5 calories, 172.7 protein, 20.7 fat, 103.7 carbs

Wednesday, January 23
5:00 52 minutes of peak push cardio
6:15 meal 1: Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
9:00 meal 2: 3oz turkey, 1oz cheddar(low fat), and a pear ( cal 263, pro 19.2, fat 9.2, carbs 28.1)
12:00 meal 3: Grilled chicken breast and 2 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 287, Prot 22.9, fat 4.3, Carb 5.3)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 HIIT cardio 30 minutes
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Total for Wednesday: 1292 calories, 155.9 protein, 27.7 fat, 63.3 carbs

Thursday January 24
5:00 50 minutes of steady moderate cardio
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup diced peach (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
12:00 meal 3: Tropical tuna  (Cal 190, Prot 19, fat 2.5, Carb 24)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Legs, back, and calves
6:30 meal 5: Lemon pepper salmon with 1 cup broccoli (cal 236, pro 30, fat 9.2, carb 4)

Totals for Thursday: 1340 calories, 173.5 protein, 26 fat, 85.5 carbs

Friday January 25
5:00 25 minutes of sprints
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, 1/3 cup craisins (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake + pear (2scoops) ( cal 386, pro 49, fat 5, carbs 58)
12:00 meal 3: Salmon and 1 cup broccoli  (Cal 236, Prot 30, fat 9.2, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Chest, Shoulders, Arms, and abs and 20 minutes of HIIT
6:30 meal 5: grilled burgers (93/7 ground beef) and 1 cup salad

Totals for Friday: 1461 calories, 167.50 protein, 32.7 fat, 149.5 carbs

Saturday January 26
6:30 45 minutes of Yoga, bellydancing, or bootcamp
7:30 meal 1: 1 cup oatmeal, 1 scoop protein (cal 268, pro 27 fat 4 carbs 33.5)
10:30 meal 2: 1 cup cottage cheese ¼ cup pineapple ( cal 250, pro 26, fat 10, carbs 15)
1:30 meal 3: Homemade beef barley soup  (Cal 138, Prot 8.80, fat .72, Carb 22.5)
4:30 meal 4: Italian Tilipia and 1 cup broccoli ( cal 186, pro 24.9, fat 2.8, carbs 14.5)
7:30 meal 5: protein shake (138 cal, 24 pro, 2.5 fat, 4.5 carbs)

Totals for Saturday: 980 calories, 110.70 protein, 20.02 fat, 90 carbs)
Note: depending on how I feel, I may add an extra protein shake today.

Overall it doesn’t seem like a lot of food but I haven’t been hungry yet. I think the Cytolean helps a lot with that.  Feel free to state your opinion on the diet.  Oh and you may noticed that I have a lot of chicken in the beginning of the week. That’s because I have it on hand and refuse to go shopping again until Wednesday.  LOL   Beginning next week I will be adding more salads to help increase the fiber content without adding a lot of calories, carbs, and fats.  I am also working on increasing my water consumption.  Dean at Muscletech says I need more.  On another note I have not drank a soda since the start of this contest and I don’t miss them. Plus I don’t spend any money during the day now.  I save it to buy more Intrapro protein.  I seem to be going through a lot of it.  I am almost through the supply that Gaspari sent.  

I am ready to shock the muscles with a new routine in the gym.  I have been doing my current one for about 6 weeks now.  I have been at this long enough now to know I know I have to change things up to get continuous results.  So here is the new plan.

Monday and Thursday: Legs, back and calves
Leg extensions 12,10,10
Squats 12, 10, 10 drop set
leg press 10,10,8
leg curls 12,8,8 drop sets
DB rows 12,10,8
Seated cable rows 10,10 drop sets
back extensions 20,20
Pullups 3 sets to failure (that is like three attempts, LOL)
calf raises 15,15,15

Tuesday and Friday: Chest, shoulders, arms and abs
incline barbell press 15,10,8 forced reps
db press 10,10,10
Peck Dec Fly 15,15 partial reps
overhead press 15,10,8 drop sets
lateral raises 10,10 drop sets
reverse pec dec 10,10
bench dip 10,10,10
lying tricep extension 10,10
barbell curl 12,10,8
preacher curl 12,10 partials
knee raises 15,15,15
cable crunch 15,15,15

I will probably hit the flat bench now and then just to help maintain it. It has taken me a couple of years to get to 200+ on my bench and I don’t want to lose it.  LOL

I finally feel like I am getting control of the diet side of this lifestyle.  I think that has by far been my biggest obstacle.  I had to learn a lot by trail and error and read everything I could get my hands on as well as breaking bad habits.  I still need reassurance that I am doing things right and thankfully I have some great people to help me with that.  

I know I had successes before I even joined bb.com (64pound loss) but I had trouble pulling all aspects of this lifestyle together. (the mental game, diet, nutrition, etc.)   I could get one area right but not the others.  Between setting up my bodyspace and participating in this contest, the pieces are now falling into place.  What I didn’t know I am learning.   I am seeing more success and a great sense of satisfaction now and more importantly I am feeling it.  

I hate dead lifts.  They make me want to puke every time I do them.  The bodyauditor is convinced that these are by far one of the best exercises out there.  I know he is right but it doesn’t mean I have to like them.  The only dead lift I like performing is the stiff legged ones.  

Here is week four (technically starts tomorrow) workout video.

This is the second half of the workout I posted last week.  No excuses here but I was feeling a bit under the weather here.

No one likes a fat stomach.  I think that may be the number one area that people want to change.  We just dont like walking around looking like we are pregnent or that our busch mountains had a landslide.  

Now I know that diet plays a huge part in getting this area back into shape.  So I have cleaned it up.  I also make sure I hit abs at a minimum of three times a week at all angles.  To hit the lower abs I usually incorporate the hanging leg raise.  Now I do my with bent knee just because I seem to swing to much with straight legged.  Here is a week 3 video hanging leg raises.

http://www.youtube.com/watch?v=4xECapK5TMo

I am wrapping up cardio after a grueling workout with Insane Sara Hurrle. I woke up a 6:30, had a protein shake and headed to Greenwood Athletic & Tennis Club for a back workout and a little cardio. By the time I woke up and got to the gym it was a little before 8 am. My gimpy arse is finally recovering from the leg workout. Any who… Sara always has more energy than the energizer bunny and this morning was no different. Here was our back workout.

• Hyperextensions - 20reps - 4 sets

• 1 arm rows - 20 reps each arm
• Standing cable flies - 20 reps
• seated lat pulldowns - 20 reps
No rest between exercises. 2 min. Rest between sets. Repeat 3x

• Bent over rows with rope/cable - 20 reps
• Seated row - 20 reps
• Bent over dumbbell flies - 20 reps
No rest between exercises. 2 min. Rest between sets. Repeat 3x

• Smith machine bent over rows - 20 reps
• Standing Deadlifts - 20 reps
• Bent over dumbbell rows one in each arm - 20 reps
No rest between exercises. 2 min. Rest between sets. Repeat 3x

I peeled off for cardio while Hurrle continued with more shoulder work. While the primary focus was on my back, a couple of the above exercises are more rear delt orientated. 45 minutes of cardio and I am starving! Time to eat! My back is on fire thanks to another "hurling" from Sara.

Busy day today getting photos out to a couple magazines and the meet up with IFBB Pro Bodybuilder, Phil Heath for a training video. Phil is competing in the 2008 IRONMAN Pro next month.

I am hobbling like an 80 year old man today. I met up with Sara Hurrle and fellow Greenwood Athletic Club Member - Theresa for a leg workout. I haven’t worked legs but maybe 2x in the last 6 months so I was gassed from the get-go. Here is a small sample of our leg workout which nearly had me puking.

Legs:
Squats - 20x - 4 sets
Walking lunges - length of gym up and back - 4 sets

1 legged leg press - 50x - 4 sets
side lunges - 20 each leg - 4 sets

lying hamstring curls - 20x - 4 sets
seated hamstrings - 20x - 4 sets
leg extensions - 20x - 4 sets

seated calf raises - 20x - 4 sets
standing calf raises - 20x - 4 sets

40 minutes of cardio

Abs
leg raises - 20x 4 sets
rope pulldowns - 20x - 4 sets
decline situps - 20x - 4 sets

Needless to say I am sore, sore and did I mention SORE!? Great workout.