Changes

For the last couple of workouts i have been adding a short cardio session at the end of my strenght training routine. I keep the time short but make it an intense as possible; for example runing 2 miles in under 14:00 mins. Doing the extra cardio has helped in burning the excess fat around the gut…enough of that here is the breakdown. Personal best on the squats today 5 reps at 355lbs

Thursday> Cardio 4mile run 36:30 min

Friday>

Incline Row: 90×15/90×15/90×15/115×15

Incline DB Bench Press: 70×12/75×12/80×12/85×12

DB Lunge: 50×12/50×12/50×12/55×12

DB Shrug: 75×12/85×12/95×12/100×12

Cable Russian Twist: 50×24/60×24/70×24/60×24

Press and Reach: 50×29/60×29/70×29/80×29

Incline DB Curl: 25×20/25×20/30×20/35×20

Hang Clean: 60×12/75×12/85×12/100×12

Squat: 225×10/275×10/295×10/315×10

Here is my routine for this morning…oh yeah my legs are still screaming from wednesday’s workout On a side note I was able to get 450 on the shrug today…not to shabby

Here is the breakdown:

Overhead dumbbell press: 6 sets> 50×4/50×4/50×4/45×12/40×20/40×20

Seated lateral raises: 5 sets> 25×4/25×4/20×12/15×20/15×20

Upright row: 5 sets> 95×4/95×4/75×12/75×20/75×20

Bent over lateral raises: 2 sets> 25×20/25×20

Double crunch: 2 sets> 45/45

Weighted crunch: 2 sets: 30×40/30×40

Standing Calf raises: 3 sets> 200×20/200×20/200×20

Seated calf raises: 3 sets> 90×20/90×20/90×20

After reading several articles regarding nutrition and supplements…I ask myself the question can a person lose weight and gain muscle just by adhereing to a strick nutrition plan? Can it be done? limited use of protien shakes…get most of your protien intake from food, no fat burners to help the process along? nothing to aid in recovery after an intense workout? I am sure that it can be done…now it is just a matter of if I can do it?!; so where do I start…guess what I found an interesting book called the Abs diet…the author of the book stated that it is not just geared towards creating a washboard abs, but also promotes changing the way what and how a person eats. One concept of the book is interesting…one mantra is eating 6 meals a day rather than the customary 3 meals. Mind you that some of this information is not new to me; seemd like a interesting journey to take…lets take that first step shall we?! 

Leg day…did I mention that I actually enjoy working legs…huh go figure; well a lot of weights and a lot of reps. Here is the breakdown.

Squats: 6 6ets>  295×4/275×4/255×4/235×12/215×20/185×20

Leg Press:5 sets> 270×4/250×4/230×12/210×20/190×20

Lunge: 5 sets> 55×4/50×4/45×12/40×20/35×20 (dumbbells used)

Stiff Legged Deadlift: 5 sets>205×4/185×4/165×15/145×20/125×20

Leg Extensions: 2 sets> 90×20/70×20

Lying Legcurl: 2 sets> 65×20/65×20

Double Crunch: 2 sets> 25/25

Reverse Crunch: 2sets> 25/25

Leg Press Calf Raises: 2 sets> 270×20/270×20

Seated Calf Raises: 3 sets: 90×20/70×20/70×20

Ok Trying this supplement stack starting today…my ultimate goal is to drop my body fat to about 10-12% right now I think I am hovering in the low 20’s ( I hope). Suggestions welcomed:

Pre-workout: Superpump 250> two scoops and 4 Nitrix Pills

Post workout : one scoop of Cellmass

Breakfast consisted of Syntha 6 protein shake (1 banana, 3 strawberries and 2 scoops of plain yogurt) and a multigrain bagel with egg and cheese.

Like I said all input is welcomed…Thanks guys

Well needless to say that my pseudo workout partner has quit… ;( Ok lift moves on and so shall I. As stated in my last entry this week I was changing things up by doing splits (I think?) Anyway as always I wanted up with the suicides and did Ab work prior to hosting the IRON. I must admit that I am hurting as type this entry chest, arms; triceps and abs are not liking me right now. I must admit that I tried to jump up on the weight but that didn’t last for long…Ok enough of the small talk here is the breakdown:

Chest: Done with dumbbells

Incline Press:  6 sets

4 reps @ 85lbs

1.       4 reps @ 75lbs

2.       4 reps @ 65lbs

3.       12 reps @ 55lbs

4.       20 reps @ 45 lbs

5.       20 reps @ 35lbs

Bench press (flat bench): 5 sets

1.       4 reps @ 65lbs

2.       4 reps @ 60lbs

3.       4 reps @ 55lbs

4.       12 reps @ 50lbs

5.       20 reps @ 45 lbs

Decline Press: 5 sets

1.       4 reps @ 60lbs

2.       4 reps @ 55lbs

3.       4 reps @ 50lbs

4.       12 reps @ 45lbs

5.       20 reps @ 40 lbs

Incline Flyes: 2 sets

1.       20 reps @ 35lbs

2.       20 reps @ 30lbs

3.       Triceps:

Seated Dip Machine: 5 sets

1.       4 reps @ 160lbs

2.       4 reps @ 140lbs

3.       4 reps @ 120lbs

4.       12 reps @ 100lbs

5.       20 reps @ 80 lbs

Lying Triceps Extension: 5 sets

1.       4 reps @ 90lbs

2.       4 reps @ 70lbs

3.       4 reps @ 50lbs

4.       12 reps @ 30lbs

5.       20 reps @ 20lbs

Triceps Pushdown: 2 sets

1.       20 reps @ 100lbs

2.       20 reps @ 90lbs

Forgot to post Wednesday’s workout…so here it is
Bench Press (Iso machine wide grip)>140×12/180×12/200×12
Leg Extension> 140×12/160×12/180×12
Shoulder Press (Iso machine)> 140×12/140×12/160×12
One arm cable row>100×12/120×12/130×12
Standing calf raises> 370×12/370×12/370×12
Reverse grip curls> 45×12/55×12/55×12
Seated cable row> 120×12/130×12/140×12
Press and reach> 55×28/65×28/75×28
Dumbbell curls> 35×24/40×24/40×24
Squats> 135×12/225×12/265×12

As always started with suicides on the basketball court four times along with the Ab workout> 30 unassisted sit-ups, 30 twisting toe taps, 30 crunches, 30 leg raises and 30 toe touches.
Friday is the last day of total body workouts…next week starts something else…haven’t figure it out just yet…;)

Cardio…god I hate it!, but it is a necessary evil… interval training for 2 miles on the ¼ mile track; after the first mile my legs felt like jello… finished off with an additional 2mile jog…yeah my legs are shot right about now.  Changing gears for a second…have you ever had someone that wanted to workout with you, and when they do they put forth the minimum effort? That is what a co-worker of mine does whenever he workouts with me and it is annoying as hell and when I try to get him to push a little harder he starts complaining about how much it hurts and he needs to take a break…are you kidding me…in the middle of a set no less… so today he wanted to train with me on the track; ok no problem (I am such a sucka for punishment) after sprint the second straight away he keeps the same pace…a painfully slow jog…not a sprint in sight, so I try to encourage him but again he whines about the pain and how much it hurts…rather than deal with him; I just told him don’t bother me again about working out and for the life of him he can’t understand why?

Cardio…god I hate it!, but it is a necessary evil… interval training for 2 miles on the ¼ mile track; after the first mile my legs felt like jello… finished off with an additional 2mile jog…yeah my legs are shot right about now.  Changing gears for a second…have you ever had someone that wanted to workout with you, and when they do they put forth the minimum effort? That is what a co-worker of mine does whenever he workouts with me and it is annoying as hell and when I try to get him to push a little harder he starts complaining about how much it hurts and he needs to take a break…are you kidding me…in the middle of a set no less… so today he wanted to train with me on the track; ok no problem (I am such a sucka for punishment) after sprint the second straight away he keeps the same pace…a painfully slow jog…not a sprint in sight, so I try to encourage him but again he whines about the pain and how much it hurts…rather than deal with him; I just told him don’t bother me again about working out and for the life of him he can’t understand why?

I am not a personal trainer or bodybuilder, but on any given day I get people asking what type of training program I am using or what type of supplements in currently using…questions that I answer honestly, but when I start talking about how I changed my eating habits; people get this oh crap look in their face and the converstation quickly ends or changes. I control what I eat but I have cheat days with no restrictions . I tell this to people and they act like I am the poster child for dieting…I try to tell them that it is a measure of self control that we all have; it is a matter of sticking with it. Now I know that there some of us that have complex relationships with food and I will never attempt to simplify their challenges, but for those of us who are just looking for the next pill that gives you a cover model body with out actually working out…get over yourselves…it is going to take hardwork, compramise and dedication to get the results you really want…think I am full of it…just ask anyone on this site and they will tell the same thing. So don’t look look at the word diet as a dirty word; look at it as part of the formula for a better, stronger and bigger body.