Warhawk’s BodyBlog

Got up late so I didn’t in my morning workout.  This put me behind so instead of my cardio only I HIT back and triceps and then some cardio.

Superset as many sets of 10 in 10 minutes of Skull crushers (80lbs) and pull downs (#8 plate).  Not a lot of weight but there was no resting during these.  I got in 8 sets.  Then moved to the Concept 2 rower.  Now in this 10 minute slot I shot for reps of 500 meter row and 20 diamond pushups.  This time it took me 11 minutes to complete 3 sets. 

For breakfast I had 4 egg (3 white/1 whole) omelette, salsa, stawberries

Snack - Shake (44g protein) and raspberries

Chicken on Pita (after my workout)

Snack - will be another shake

Dinner - will be brown rice, black beans, and lean hamburger (93%) cooked and drained.

Snack - good old cottage cheese!

Prepare for war!

Today was a cardio workout day.  Instead of the normal treadmill workout I opted for crossfit again.

Today Overhead Squats w/ 95 lbs followed by 1/4 mile treadmill run at 8 mph followed by pushups.  Reps were 21/15/9/6  This worked me good.

Meals were
  1C Cottage Cheese and 1 C Strawberries
  Shake with 44 g protein and 1 cup raspberries
  Lean Pork Chop, brown rice, salad
  Shake again
  Salad/pasta/chicken for dinner.

Go hard or go home!

What seems like daily I tell myself, OK, this is it…get in shape..  Then I start traveling and use it for an excuse to not workout, etc.

 Well, hopefully, this isn’t one of those times.  We are taking a vacation in the middle of June to, as my daughters put it, someplace with a beach and clear water.  I am not in that bad of shape but my AB is hiding my abs.  My goal is to hit the weights 3 mornings a week to build, followed by cardio 5 days a week either over lunch or in the evening.  Abs every other day.

 Today’s workout consisted of:

DB Bench/Alt DB curl SS

BD Inc Fly/Alt DB Inc Curl

DB Inc Press/Alt DB Hammer Curl

Afternoon was a Crossfit mix.  5 DB press (50lbs) - 95lb BB Thruster - 70 DB Swing (no KB at gym) then to the treadmill with 1 Min at 9 MPH & 10 Pushups (5 rounds) and then Abs.

 Eating while at home has been ok.  So far today 1C Cottage Cheese 1C strawberries for BF, Snack 2 scoops whey 1C blueberries, lunch 1 Can tuna and 1-1/2 cup brown rice.  Afternoon snack will be another shake, evening meal will be a "clean meal" but isn’t planned yet, followed by an evening shake before bed.

 Take care all and kick butt in your workouts.

Wow.  I found a new friend.  One of the best ways to a man is through the gut and one of the most awesome food groups when cheating is bratwurst.  I do not care what you think, this IS a food group.

Trolling Sam’s and hitting up the free samples I came across some Chicken brats.  They also had Spinich and Asiago cheese in them.  These things had 4.5 grams of fat compared to the 30+ of normal brats and 15 grams of protein.  

They are awesome tasting and somewhat nutritious as well.  Of course I would not recommend eating them daily but on a cheat day I don’t think they can be beat.  Try’em and tell me you don’t like them.