Warhawk’s BodyBlog

Wow, talking abut a reality check.  In one month I turn 41.  Not a big deal to most and really not a big deal to me but a few things make people "review" their past.  Yesterday I attended my last paid reserve drill day.  In 28 days I am officially RETIRED.   Nothing makes a person look at themselves more then becoming part of the "retirement" crew.  Now it is time to get busy.

 As I sit in a hotel room on business I am watching The Breakfast Club.  Was that not one of THE best movies ever????

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.

My boss called me last week and told me he was giving me an discretionary bonus for the work I have done this year.  I have my eye on a nice ring that says U S Marine Corp - Retired.  I thought this would be good and that I deserve it.  Then I thought about it and decided that I deserved six pack abs and such..  My new present to myself - Powerblock Pro Elite 90, stand, and bench.  Can’t wait!!  Once this come in there withh be no excuses!

Give my workout an overview and let me know if I am on track.  I am currently trying to burn some fat.  Size will come but isn’t the #1 priority yet.  It is based on EDT and is a total body workout.

1st PR (10 minutes)

• Chest-Bench - 205 x 5 x 5 sets, 1 set of 3, move to 185 (fatigued) x 5 x 3
• Back - Hammer Row - 180 x 5 x 10

2nd PR

• Legs - Squat - 225 x 5 x 10
• Shoulders - DB Press - 50 x 5 x 10

3rd PR

• Bicep - EZ Curl - 95 x 5 x 10
• Tricep - Skull Crush - 95 x 5 x 10

4th PR

• Hamstring - Smith Machine Straight Leg Dead Lift - 185 x 5 x 6
• Calves - Standing Machine - 270 x 5 x 6

All PR had little rest.  15 - 30 sec between sets, 2 min between exercise groupings.  50 min from start to finish.

Thanks in advance for the help.

Well the gorging weekend is over!  I hope everyone did well.  I didn’t do to bad.  I ate without trying to over kill the diet on some meals while also eating cleaner meal throughout the day.  Overall I don’t think I lost much ground.

I had been considering my workout and whether or not a change was due.  I have been doing the EDT workouts.  After some thought I am going to stay with it but change to total body workouts 3 days a week.  I keep fighting myself on wanting more size and wanting to cut so I can see the ever elusive 6 pack.  So, with that I have decided a six pack first and then we will work on adding the size. 

Any recommendations please feel free to let me know…….

Did anyone see this last night?  There was a young girl who at the age of 8 was 420 lbs.  She was like this due to a dumb parent who didn’t know how to say no.  The girl is now about 10 or 11 and weighs 100lbs but requires surgery now to reduce the loose skin.  She was able to lose the weight only after her mom took her to the emergency room because she was having problems breathing.  They called protective services and she sent to an obiesity clinic.

She is now back with her mom who is doing better but only said, hey I made a mistake.  Wonder when she figured this out since it wasn’t when her baby girl was rolling around because her legs couldn’t support her!

I do not understand how people on this site say they love leg day!?!?  Masochists! LOL  Still following Charles Staley’s EDT today was leg and shoulder day.

Started with squats and db press.  I completed 14 sets of 5 reps for both exercises with 205 and 45 in 15 min.  Legs were spent but shoulders need more weight.  The hard part was not wanting to slam the old guy laughing because he was doing more weight!

 Then moved to hack and lateral raises.  With weights of 140 and 30 I was able to complete 12 sets of 5 each during the 15 min time hack.

 Last PR was rear dumbell and hamstring curls.  More weight is needed but it was a good workout.  100 lb on the curl and 25 rear delt. 

By the time I was done legs were jello taking me back to the first part… how do people actually like this!?!?  The ladies in my office think I have been drinking since I can’t walk right!

 Cant wait until the next one so I can up those PR’s!