AngryJohnny’s BodyBlog

Well, there’s one more week left on my program (by Kris Gethin)(http://www.bodybuilding.com/fun/12_week_daily_video_trainer_main.htm)

I cannot believe i stuck with this for 12 weeks, this will be one of the very few things i have ever finished in my life. I feel amazing and have noticed physical changes, my shoulders look and feel stronger, my arms are more defined and the biceps have some peaks happenin. I also lost some weight (which i didn’t want to do since i started at 165lbs, BUT i don’t look any thinner, only leaner and more athetic if that makes sense).

I also lost some waist size, i am back to confortably wearing 32 size jeans (i lost about 1 inch). My body fat percentage also has dropped a couple points (could have been more, but i didn’t want to lose too much weight). I would like to see my BF% go lower, but i have to watch my weight closely.

Things to work on; my chest needs work (i’m not genetically gifted in that area) and i need to work on getting a good full extension on the preacher curl (which means less weight).

As much as i loved the program i may opt for something different for a while, i’m trying to research different programs right now, i’m open to sugestions.

Today was a hit ‘n run workout cause i was in a hurry to get back home (webcam meeting with some familly in France). I still managed to add 10lbs more to my hack squat. I also added 3 extra reps per set for all of my leg exercises. As a result i couldn’t walk down the stairs at the gym and had to will my feet down. I’m looking forward to the soreness tomorrow morning.

I also did some shoulder work to complete week 11 of 12 on my program. My dumbbell shoulder press suffered and wasn’t able to finish my last set (with 2 reps left to go).

Well i just noticed it has been a while since my last post.

It has been a bad month for injuries for some reason. I’ve decided to lay off running since my right knee cries out everytime i put in a couple of km’s. Thankfully i can still cycle. I also managed to somehow strain my right wrist, i’ve been bracing it every time i go to the gym and that feels like it is helping, its slowly getting back to normal but there wont be any push ups happenin anytime soon.
And ofcourse i managed to sprain something in my neck during last Monday’s workout, i’ve been putting ice on the area and it finally released today (Wednesday). This is a trouble area for me as i have a habit of flexing my neck muscles hard when i strain against weight, i need to stop that! I do feel 100% for tomorrow’s workout.

On another note the girlfriend and I completed a charity bike ride this month. I’ve been trying to put in some milage since i’ve been overlooking my cardio, i’ve also been trying to put in some spinning classes since those kick my ass everytime, also great for busting the lactic and cardio treshold.

My 12 week program is DONE next week and i’m now looking for something new, i need to look at 5X5 programs as well as 8 rep programs, i’m really interested in bringing up my mass now.

My diet is going well, i’ve been eating really clean and managing at least 5 meals per day. But i somehow haven’t managed to put on any real weight, this pisses me off to say the least. I can’t blame it on too much cardio since i have been neglecting it until recently, so i don’t get it. Maybe not enough carbs? wtf! On a brighter note i lost 1.5 inches around the waist.

Looking forward to busting my ass tomorrow at the gym

So today was a crap gym day. Feelin really unmotivated.
I put off yesterday’s workout to today because i was dead tired from a long bike ride on Thursday. Turns out today wasn’t much better, i didn’t make it in until the afternoon (I’m better in the morning). My energy was really low and i just didn’t have the power to do any real pushing.
At least i made it in when i didn’t feel like it.

Tomorrow is a cardio day, I’ve downloaded a killer interval workout on my ipod, it has vocal instructions over the music. It’s very good, if anyone wants it, here it is (with a few others, Workout 5-Cadence is good for beginners, I’ve been cycling for years but only started messing with spinning this week. Click on the workout you want, then scroll to the bottom of the next page, you’ll see the MP3 file at the bottom

Link: http://www.archive.org/search.php?query=creator%3A%22Trihardist%22

On a side note, I’ve started at a new gym location, it’s a bigger place and the staff is really nice. But, I’m still trying to feel the place out and find all the equipment. There’s also a steam sauna and new spin cycles (nice for my cardio and to practice my cadence and sprints.) Strangely, i fell completely out of place there. Maybe i just have to get used to the place. I’m also riding my bike to the gym now.

Week 6 is almost done and I’m feeling great!

I see many changes happening now that I’ve been on the program, its given my workouts some structure and a good idea on how to design my own program. I’ve maintained my weight at 165lbs so far, i wanted to put on more weight but honestly i feel really healthy right now. I’ve also maintained my 6 meals per day.

I haven’t been doing much cardio in fear that i might lose too much weight but i switched that up today. I love cycling and it was awesome to be on the road bike again on a hot day, we racked up 26km. This was after i did a cadence spinning program on the gym bike (45 minutes of intervals). Still, I am not changing my focus, the cycling will eventually help my bodybuilding.

Staying on the subject of cycling. My shoulders are stronger as are my arms, this means less fatigue on long rides. My uphill power is awesome (thank you leg press) and i don’t mind the burn from constant spinning on long flats (it’s nothing compared to leg Fridays).

Tomorrow is leg day, it should be interesting after today’s torture fest, i may switch Monday’s work-out to tomorrow and do legs on Monday instead. We’ll see.

Its been a while since I’ve posted on bb.com, i haven’t been feeling very motivated since my girlfriend was laid off. She’s spending allot of time at home and it has been a roller coaster ride.

Let the venting begin

I’ve tried putting her on the 12 week program from here (the same that i am on) because she wanted to try something new. But that was a mistake, she hasn’t taken ownership over printing her own logs or downloading her videos. I’ve explained to her that this is something that she has to take seriously and devote herself to, but that was a mute point. She wants results NOW without having to do the footwork of research and taking notes, expecting me to do this for her. As of today, no more. She has decided to leave free-weights and back to the machines since she was feeling way too frustrated, i’ve tried explaining that form is something the body has to get used to and learn, especially after letting machines control movement for so long.

As a word of caution to people reading this, if you believe the gym to be your sanctuary where you go to get away from the bullshit, don’t bring your significant other with you. I’ve had to deal with two issy fits this week at my "sanctuary" because she was frustrated that her form wasn’t as good as mine (she however wont give herself the chance and quit halfway, and yes, i’ve tried to spot her).

And this is the stupidness that i’ve been dealing with instead of concentrating on my own issues and workout 

Venting over

My girlfriend just got laid off on Monday…I got laid off a month ago, life is a hell of a thing to happen to a person.

Right now we don’t know where our rent is gonna come from next month, but there are job prospects for both of us. I’m also considering applying for a position at the gym we go to doing member services. It would be a hell of a change from the hotel security industry but I’m sick of dealing with drunks, arrests and writing incident reports.

Anyhow, on Monday after we found out i pushed her to come to the gym with me and she managed to fit in half a workout before getting down on herself. I managed to finish my workout strong. Today i brought her running with me and that really brought her spirits up, turns out her cardio is really good since she’s been hitting the elliptical. My knee however is SWOLLEN! I picked up some arch insoles so hopefuly that will help, i may inevst in a elastic knee brace as well (30 bucks).

I’ve made it clear at home that i intend to continue the program eventhough the sky is falling, i’m also pushing her to come to the gym with me. I’m showing her a few new things tomorrow.

I’ve also bought a container of Glycocarb from Interactive Nutrition for my post workout shake. I was using Gatorade powder before for my carbs but i think it was turning my stomach inside out.

-30 mins heavy cardio today
-The program continues tomorrow (Wednesday, week 3)
-Started the Glycocarb last Monday
-Now using dumbbells instead of a olympic bar for bench press, no longer flaring up my right shoulder this way!

Johnny out!

I hit the gym hard yesterday to make up for Friday (went cycling instead). It was legs, shoulders and abs day. The gym was absolutely dead since it was a Saturday (it is downtown, the business towers are closed) and that is always a good thing since only a few hardcore people show up over the weekend, they keep to themselves and go all out.

I hit my traps even though this isn’t part of my program. I hadn’t done shoulder shrugs in a while and i wanted to see if my numbers were up. Well, they are. 45×12 50×12 55×12 60×12 i stopped at 60 and I’m feelin it today. I wish i had gone for less reps and more weight, but i had to see where I’m at.

I’m actually writing this from bed, my legs are sore as hell from yesterday but I’m feeling awesome. It’s really nice out so we’re taking the bikes out again today when my girlfriend gets home, that should take care of my cardio for today. Hopefully i wont get cut off by any $h!t bag cab drivers on the road. I’ll also do some jump rope before i eat this morning.

Fuel yesterday:

Pre Breakfast: Maintenance dose of Creatine (oops, it’s a gym day, should have done this after the workout)

Breakfast: 5 egg whites with half cup of Oatmeal (pan cake), cottage cheese on top and 1 spoon of sugar free jam. Also had some nuts on the side and 1 cup of fresh squeezed OJ

Pre workout snack: Whey shake

Post workout: The usual whey/creatine/carb mix in water.
Note: I’m using Gatorade powder for my carbs and also through my workout. I’m changing this up since my stomach was doing flips after the shake, I’m going with a real carb supplement for my PWS. I’m guessing there was just too much sugar/sodium floating around my belly.

Lunch: Steamed salmon on brown rice with veggies mixed in. Olive oil/balsamic dressing

Snack: Cottage cheese with blueberries and nuts

Diner: Thin cut beef on Chinese noodles and veggies. The sauce was teriaky and probably not the healthiest but there wasn’t much of it.

- Lots of water throughout the day, but not enough since i was thirsty before diner

So today was supposed to be a gym day. But since it is actually warm out my girlfriend and I took the bikes out for the day. It was nice being on the road bike again, i managed to get into a minor accident and bruised up my left knee and left hip but i’m feeling fine.

My core strength is up. To be on a road bike your core needs to be in decent shape because of the rider’s position, otherwise your back and hips start killing after about 30 minutes.

I’ll hit the weight’s on Saturday, i’m considering this a cardio day since we were out for about a couple hours. We rode approximately 10.8k, half of that in the rain on the way home.

My food intake was absolutely BAD on this day so i wont even bother.

GREAT workout yesterday, my calves are a wreck. Last night I took a hot bath to relax them.

Today was cardio day, i hit the elliptical for 30 minutes at a moderate pace and was in a great mood afterwards. My cardio has defenately improved.

-Pre breakfast: Maintenance dose of Creatine with a good amount of water 

-Breakfast: Oatmeal with almonds and raisins. Nothing else because we were in a rush to get out of here. I was not hungry at all and wasn’t in any mood to force feed myself any more protein. We had steaks last night at about 8pm so that may have something to do with it. Looking back, it was kinda nasty eating all that meat

-Snack when i got back home: Cottage cheese with blueberries and almonds, 2 egg whites (boiled)

-Lunch: Tuna with chick peas and herbs/oilve oil/balsamic vinegar

-Snack: Protein shake

-Diner will be: Small beef shank stewed with veggies in a tomato sauce