attiron’s BodyBlog

Well the doc has cleared me to start lifting again after I cracked 2 ribs while i was sick (never knew it was possible to cough that hard).

 I’ve been enjoying the late spring weather and been working on losing the winter pasy white. I uploaded a couple new pics.

 I got an email today from Mr. Ryan DeLuca CEO of bb.com. He asked me why its been 2 months since i’ve ordered anything. I’m sure this is some auto-generated message. Still I find it a little insulting when I took he time to write regarding my purchace, and we sent 2 or three "RE:" emails regarding said purchace.

 For those of you that are wondering. I ordered a "Black Racerback tank top" size Medium, because no size small was avaliable. As I expected, it was too big. No real biggie. Some needle and thread sized it down for me, and I’m happy with what my $10 got me.

 I let Mr. DeLuca know that I would be interested in a size small. I have a 36" chest atm. The Medium is more suited to a 40" or bigger chest. I hope to one day wear a Medium, or Large proudly. I just dont wanna look like a sack of suet in the process.

I guess thats the problem with doing business over the internet. There’s no personal interaction. Its all automation. I dont even know if Mr. DeLuca even reads any of the webmaster@bodybuilding.com emails, or if its just a bunch of wage slaves, with stock responces, hitting reply.

Just some food for thought. Later all, Russ

I took some new pics for a side by side comparison of two weeks ago. The gains are small, but i’m going in the right direction.

Getting a lil discouraged with this site. Some of the tools are great, the feedback is really lacking. I’ve posted vids, updated blogs. Filled out the workout traker. Posted on the forums, joined groups, and added comments to try to help support others … yet I get very little in return. Maby its the narcissistic nature of people obsessed with there bodies. They wanna be oohed and ahhed at, with out doing much if anything in return. Or they just wanna sell whatever powder, etc is "the best" - woo hoo. Oh well. I’ll still be here. I like the ability to track my progress, etc. I’ll still respond to those that give a rats ass about others, but thats about it. Good luck all, train safe, and have fun. -Russ

Updated my Workout Tracker(added Tuesdays workout), Body Stats (getting a lil bigger), and Workout Program (increased weight on some exercises). I took a lil time off because my left elbow was killin me. It still hurts, but not enuff to interfere. Didnt really get a full workout in on tues, as I was running behind for work

I’m using the Workout Tracker instead of posting my workouts in this blog

This is for Thursday the Feb 12th, 2009.

Wednesday was a rest day

(sets x reps) 

I tried for the 5×5 on the incline dumbell press @ 40lbs. I got 3×5 + 3 reps.

I also did

Low Pully Row to neck 4×5 @ 40lbs

Barbell Curl 3×20 (10 reps each arm) @ 25 lbs - time to try for 30lbs next run

Twist crunches 3×20 (10 each side)

Spent a good amount of time helpin out a kid (about 13) with form and weight selection. It was his 1st week in the gym, and was (imo) lifting too light for too many reps. His grandpa was there too, and thanked me for my help. Gave him the bb.com URL

Lift safe

-Russ

Well today was harder and easier than yesterday. I made some short vids of some of the workouts I do. They will be posted as soon as the upload to youtube is complete. Doing a bunch of excersises in a quick amount of time is tiring, but I’m not sure how effective a workout it was.

sets x reps 

Incline Dumbbell Press 1×8

Bent over Cable Crossover 1×8

Standing Cable Crossover 1×8

Bent over Dumbell Rows 1×8

Rotation Machine (legs/glutes) 1×8 each leg

Low Pulley Row to Neck 1×8

Pull Machine (back) -narrow grip 1×8 -wide grip 1×8

twist crunches 1×16

I did this all in less than 20 minutes because of time constraints. At some point I will go back and redo the vids. This, at least, gives you all some idea of what I’m doing in the gym.

Feel free to add comments, suggestions, etc

-Russ

Well, I took the weekend off from the gym. I got back to it Monday. (sets x reps)

Incline Dumbell Press 5×5 @ 35lbs (gonna try for 40lbs thuirsday)

Bent over Cable Crossover 3×8 @ 65lbs (chest consentration)

Standing Cable crossover 3×8 @ 40lbs (less chest and more back, shoulders and lats) This is more of a pulldown. the motion is similar to cco, but I stand more erect, core rigid, and use my back, lats and shoulders more than my chest. My arms dont cross over, I just bring em down to my hips. I keep my elbows slightly bent so I dont stress the elbow joint.

Low Pulley Row to Neck 3×8 @ 40lbs (1st time on this excercise. the movement is a lil awkward)

This is like a seated row but you use a rope handle and pull to your neck. Sit at a seated row station and grab the ends of the rope using a palms down grip. Sit with your knees slightly bent and your back straight. Your back should be almost completely vertical… do not lean back! Keeping your back in the same vertical position, pull the rope back and up to neck height. Your elbows should be out, away from your sides. Return slowly to the starting position

Bent over Dumbell Row 5×5 @ 30lbs -The 1st 3 sets were almost too easy. The last two kicked my ass, er back  

I didnt get my crunches in as I was running late for work. I guess you can count my 3 mile bike ride (home-gym-work) in there too.

I have a friend coming to the gym with me tommorow, and if there arnt too many people in there, I am going to take some videos to show you all what I do. Its a hella lot ez’r than trying to explain it

Train hard, be safe

-Russ

I started doing the 5 sets of 5 reps in my weight training. I’ve been stuck at 35lb dumbells on my incline for a while now with the 3 sets of 10 reps. Yesterday i did 5 sets of 5 reps with 30lb dumbells. I’m gonna try 35lbs today in the 5×5