alm21's BodyBlog

I want carbs!

alm21 — Thu, 04 Jun 2009 06:56:37 +0000

I’ve been focused on reducing my bf% lately and it’s finally starting to get hard. As in depleted. No gas in the tank. Over the last two weeks I have felt my energy slip away and it really shows in my lifts. This is when I want to break down and add some carbs back into my diet (besides fruits and vegetables which I do eat). To make it even more mentally challenging, I feel like the incredible shrinking man. Over the next four days, I have two soccer games and a 10k run. I’m not sure if I’m going to make it! LOL

However, I really want to get below 10% bf this summer before adding carbs back. This is when I just need to suck it up and press on. It’s been a couple months since I had my bf tested so I think it’s time to do it again for some extra motivation. I think I need to go a take a nap…

Doctor Clears Misconceptions on Health & Fitness

alm21 — Tue, 19 May 2009 02:14:45 +0000

And to think I was approaching this the wrong way this whole time!

Q: Doctor, I’ve heard that cardiovascular exercise can prolong life. Is this true?

A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products. Q: Should I reduce my alcohol intake?

A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. So have a cup now and then!

Q: How can I calculate my body/fat ratio?

A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?

A: Can’t think of a single one, sorry. My philosophy is: No Pain…Good!

Q: Aren’t fried foods bad for you?

A: YOU’RE NOT LISTENING!!! ….. Foods are fried these days in vegetable oil. In fact, they’re permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans ! Another vegetable!!! It’s the best feel-good food around!

Q: Is swimming good for your figure?

A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?

A: Hey! ‘Round’ is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:
‘

Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming ‘WOO HOO, What a Ride’

AND…..

For those of you who watch what you eat, here’s the final word on nutrition and health. It’s a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat
and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat
and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine
and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine
and suffer fewer heart attacks than Americans. 5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION

Eat and drink what you like.
Speaking English is apparently what kills you.

Journal Postings

alm21 — Thu, 16 Apr 2009 09:56:38 +0000

Ok, so I starting posting my workout and diet journal here:

http://forum.bodybuilding.com/showthread.php?t=115656641

Thursday Workout - Chest/Back/Cardio

alm21 — Fri, 10 Apr 2009 08:11:40 +0000

Thursday 3/9/09 Chest/Back/Cardio

Gym Time: 1hr 30min

I felt really sleepy this afternoon even though I got 8hrs of sleep but I didn’t mess with my workout too much.

Incline DB Press:

60lb x 12wu

110lb x 7

105lb x 6

95lb x 8

80lb x 10

Close Grip High Cable Row:

210lb x 10

240lb x 10

270lb x 6

Hammer Strength IsoLateral Bench Press:

180lb x 10

200lb x 6.5f,3f - to failure using Rest Pause method

Wide Grip Lat Pull Down:

255lb x 6

240lb x 8

210lb x 10

165lb x 10

Dual Cable Cross Lateral Fly:

35 x 12reps

40 x 10 reps

42.5 x 8reps

Dual Cable Cross Decline Fly Press:

35 x 12reps

40 x 10reps

42.5 x 8reps

Bent Over 1-Arm DB Rows:

100lb x 8

PWO Cardio:

25min Treadmill, Low/Med Intensity walk, Incline=4 Pace=4mph

Wednesday Workout - Legs/Abs/Cardio

alm21 — Thu, 09 Apr 2009 07:28:24 +0000

Just got back from a mini vacation. Enjoyed lot’s of sun, snowboarded Bachelor and kicked it poolside working on the tan. Threw in a weight session in the resort exercise room, hiked some river trails, swam with the kids and of course the boarding was a leg burner. Well, now it’s back to the ‘office’ to get the work done.

Wednesday 4/8 Gym Time: 1hr 35min

BB Squat:

225lb x 10

213lb x 8

315lb x 8

335lb x 8

SLDL:

135lb x 10wu

225lb x 8

275lb x 6

1-Legged Leg Press: The snowboarding is helping me improve on this one.

90lb x 15

110lb x 12

130lb x 12

Seated Calve Raises:

90lb x 15wu

180lb x 8

135lb x 15

Ab Crunches with Oblique Crunch:

4sets of 10/10reps

Lying Leg Raises:

4 sets of 15reps

PWO Cardio:

45min on Treadmill Med Intensity (25min walking, 20jog broken into 5 min intervals: 5min walk - 5min jog - 5min walk - 5min jog - etc.)

Tuesday Workout - Legs/Abs/Cardio

alm21 — Wed, 01 Apr 2009 07:05:47 +0000

Tuesday 3/31 Legs/Abs/Cardio

Gym Time: 2hrs

BB Squat:

135lb x 10wu

225lb x 12

275lb x 10

315lb x 8

Leg Press:

360lb x 12

540lb x 12

630lb x 10

720lb x 10

810lb x 8

Hack Squat:

270lb x 12

Standing Calve Raises:

180lb x 15

150lb x 15

Leg Extension:

170lb x 10

210lb x 10

250lb x 10

Hanging Leg Raises:

3 sets of 10

Standing Rope Crunch:

130lb x 15

140lb x 15

Seated Calve Raises:

160lb x 10

135lb x 15

90lb x 20

PWO Cardio:

40min Cybex Arc Trainer I=10 R=100 Avg HBPM 120-130

Monday Workout - Keep my eye on the prize

alm21 — Tue, 31 Mar 2009 07:45:34 +0000

So I had my BF% tested this weekend and it came in at 18%. I was blown away. In November, I was at 10.5%. I’ve been training hard but I have let up a bit on the cardio (but not completely) and slip a few more cheat meals but still was working to eat clean. I gained some weight, going from 10.5%BF/196lbs to 18%BF/205lbs. This just doesn’t seem correct but denial won’t get me where I need to be. So, my motivation problem is solved. I am determined to get back down to 10% and I clearly see how easy it is for me to add bf. Now I realize that my primary focus should be to get and stay lean. Bulking will have to be secondary for my body type. So here is my workout today - I left the gym with no gas in the tank!

Monday 3/30 Gym Time: 1hr 45min

Chest/Tris/Cardio

DB Bench Press:

80lb x 12, 120lb x 7, 110lb x 8, 100lb x 10, 90lb x 10

Precor Pec Dec:

210lb x 12, 230lb x 12, 250lb x 10, 250lb x 8

Incline DB Press: On the last 3 sets I kept my arms wide at the top

80lb x 10, 90lb x 7, 75lb x 10w, 65lb x 12w, 55lb x 15w

Rope Press Down: I held the peak contraction for 2-5sec per rep on the last set - burn baby burn!

100lb x 10, 100lb x 10, 60lb x 8

Overhead Rope Extension: I held the peak contraction for 2-5se per rep on the last set

80lb x 10, 80lb x 10, 50lb x 10

1-Arm Lateral Fly on the Cable Cross:

25 x 15rep, 35 x 15rep, 45 x 15 rep

Dual Cable Cross Decline Fly/Press:

40 x 12rep, 40 x 12rep, 40 x 12rep

PWO Cardio:

40 min Cybex, R=100, Avg HBPM 120-140

Monday & Tuesday Workouts

alm21 — Wed, 25 Mar 2009 07:35:33 +0000

Monday 3/23/09

4hrs of snowboarding – trashed the legs!!!!

Tuesday 3/24/09 Upper Body

Gym Time: 1hr 20min

I’m feeling much better in the gym this week. My motivation is up a bit.

BB Bench Press:

135lb x 10 w.u.

225lb x 10

275lb x 6

285lb x 4

275lb x 4

255lb x 6

Wide Grip Weighted Pull Ups:

BW+35lb x 5

BW+25lb x 6

BW+25lb x 4.5f

BW x 8

Incline BB Bench Press:

235lb x 5

225lb x 6

205lb x 8

High Cable Row, Wide Hammer Grip Bar:

270lb x 6

285lb x 6

CG Bench Press (Tris):

185lb x 6

195lb x 6

BB Curl:

135lb x 4

135lb x 3.5f

125lb x 5

115lb x 6

Dual Cable Cross Standing Decline Fly/Press:

35 x 12

40 x 10

45 x 8

50 x 5

DB 1-Arm Spider Curl:

45lb x 6

40lb x 7

30lb x 8/8-second eight were ½ ROM reps for the pump

30lb x 20 ½ reps for the pump

I picked up the ½ rep technique from NaturalOne after reading his blog. The pump is sensational!

No PWO Cardio – Had to leave to get home.

Abs & Cardio

alm21 — Mon, 23 Mar 2009 04:04:37 +0000

Sun 3/22 Abs & Cardio

Normally, this is my rest day but abs and cardio are two areas I need to crank up. However, I did get some snowboarding and soccer in last week in addition to some LI cardio at the gym. Motivation has been down in the gym lately but it’s not preventing me from getting the work done, it’s just not as much fun.

Gym Time: 1.5hr

Sit Ups:

50, 25, 25

Decline Bench Rev Crunch:

15, 15, 15

Standing DB Side Bends:

3sets 55lbx15

Standing Rope Crunch:

3sets 130lbx15

1-Arm Cable Oblique Crunch:

3sets 160lbx15

PWO Cardio: 45min Cybex Arc Trainer I=10 R=100

Scivation Power-Hypertrophy Training Week 10

alm21 — Fri, 09 Jan 2009 09:57:34 +0000

Thursday 1/8 Back and Chest
Gym Time: 2hr 20min

Incline DB Bench Press: Really happy with the progress with these
70lb x 10
110lb x 6
105lb x 8
100lb x 7
80lb x 10

WG Lat Pull Down:
255lb x 6
240lb x 6
225lb x 8
210lb x 10

Flat BB Bench Press: Substituted this for the HS press for a change.
225lb x 8
275lb x 4
245lb x 6
235lb x 6
185lb x 12,6 Rest Pause

1-Arm DB Row:
110lb x 6
110lb x 6
110lb x 6
90lb x 10

Flat DB Fly:
60lb x 8
65lb x 8
70lb x 6

CG Low Cable Row:
240lb x 8
255lb x 6
225lb x 10

Straight Arm Lat Pull Down:
200lb x 10
200lb x 10
200lb x 10

Dual Cable Cross Fly: Decline ROM
45 x 8
45 x 8
45 x 7
30 x 15
30 x 15 - going for the burn

Dual Cable Cross Fly: Incline ROM
25 x 8
30 x 8
30 x 8
20 x 15 - burn baby burn

PWO Cardio:
40min Treadmill Incline=5 Pace=3.5 avg HBPM 120-130 - walking