Changes

Last friday i started back with the weight after a few weeks of nothing but cardio. Each circuit consisted on completing each movement back to back with little to no rest. Smoked myself and it felt great. Tuesday is a Cardio day… 5.5 mile run to the capital goodtimes =)

Fri:

Clean press (barbell)> 70×12/6×100/6×100

Squat> 12×125/15×165/12×175

One arm row> 12×65/12×75/12×85

Deadlift>12×135/13×155/12×175

Burpee>12/15/18 (body weight)

Mon 11/23/09

Sandbag squat> 75×10/85×10/85×10

Sandbag deadlift> 85×10/85×10/75×10

Dumbbell clean and press> 50×10/50×10/45×10

Dumbell swing> 45×10/45×10/50×10

Chinups> 15/12/8

Front squats> 115×8/105×10/135×15

T-pushups> 30×30/25×25/25×25

Side plank> 15/20/25 (body weight)

I really hate the mandatory shots that we have to take… never an option and yes I understand this done do that we don’t get sick and with the whole H1N1 outbreak yeah i understand. My issue is what happens after I get this freaking shot… I get sick as a DOG. I am like what the hell I thought this was to prevent that from happening. Anyway I am done whining… have a great workout.

Got to the gym today… I must say that all in all it was a good day. I didn’t break any records but i was able to break a really good sweat. My body responded good at first but later in the session i started to feel sick; so I called it a day. Muscle memory is a good thing.

Now that I have started my long walk back to the gym, there is one area in my quest for muscle that has always fallen to the wayside and that is nutrition. Not just talking supplements I am talking proper nutrition. I was never the guy who could eat whatever and not gain weight… I just knew how to create an optical illusion… big arms, shoulders, chest and back… followed up with a weak core and mediocre legs; so seeing that I have a new life on the gym I want to be more complete  this time around. I am willing to do the work in the gym and out of it. With that said where would be a website, person or book that I could start with?

Visiting the in-laws this weekend… so I don’t have the base gym at my disposal; the plan was to kick start my road back to the gym with a weight filled evening. That was derailed when i strolled up to the local Gold’s and learned that they closed at 6pm… wow and no it wasn’t just for the holiday weekend. This is not a jab at Gold’s gym I just figured that they would have been opened a little later. So whats a brother to do… i know whipout the old P90X rountine, what was i thinking that shat kick the crap out of me… for real. Today i learned that my cardio is crap and my muscle memory does not exsist right now… top it all off I decided that it would be good idea to run two mile. Verdict… this is my crawl phase… give a month and I’ll be at the walk phase. just got to ease into it… can’t be stupid.

I has been six months since I have been on BB.com, sometimes life comes at you fast and knock you on your ass. Such is the case… went to Mexico earlier this year and my body hasn’t been the same since. Don’t know if it was the H1N1 virus or some other bug but i was down for the count. I hate been sick cause when it happens it is always bad… never cold or the flu it wouldbe something like Dengue fever or pneumonia. After months of losing muscle mass i finally hit the turn in the bend… So I am back on my bull****. Hit the gym yesterday and couldn’t bench 225 could barely push 135, thats  ok… i’ll rebuild me… bigger, badder and better watch you’ll see.

Decided to play ball with my older brother today…was killing him on the court and then POW!!! and a sharp pain shot through my hammy…oooohhh the pain, but kept on playing…did win the game and now my hammy is getting the cold treatment after soaking for about 30 mins earlier. I don’t think it is a tear…just a pull but it hurts regardless. So I have lay off for a couple days. Well at least I can still do upper body workouts.

This morning’s workout was a beast…not an excessive amount of weight was move, but it was enough to get a couple of strange looks and it cause the legs to shake quite a bit. here is the breakdown:

Leg extensions> 110×12/150×12/170×12

Squats (ass to heel)> 155×12/175×12/195×9/205×5

Leg press> 200×12/ 400×12/ 490×12

Shoulder Press> 95×12/115×12/135×12

Arnold Press>35×12/40×12x45×12

Front&Side Raise> 15×12/20×12/15×12

Leg Raises> three sets of 20

well until next time.

All get your minds out of the gutter!!!! Talking about hitting that muscle group just right, really how do you know? Is it the intense burn on your biceps after hitting up some preacher curls, or is it the shakes from going deep on squats? Well today was one of those days…everything burned, today was shoulders and legs.

Military Press> 95×25, 115×15, 135×15 (barbell)

Shrugs> 230×15, 270×15, 360×15

Lateral Raise> 25×15, 35×15, 40×15

Rear lateral Raise> 25×15, 25×15, 30×15

Leg extensions> 180×15, 230×15

Leg curls> 95×15, 115×15

Leg press> 180×15, 230×15, 270×15, 340×8

Felt like hammered shat after this workout… but the burn was worth it….OOOOHHHH WHAT A RUSH!!!!

Yeah I said it…so! why do people keep doing the same thing and expect different results? Change up the pace…do something different damn it!! Where is your intensity…yes people you can lift weights with intensity…if you try. Breakup the monotony…heck try superseting your routine…bet you feel the burn. Change up your routine every two weeks or so…yeah I know you still hit the same muscle groups but the different movement will be a change of pace for your body. Minimum effort from you yields minimum change in your body composition. Don’t depend on another person’s routine to give you the same results…won’t happen why? your genetics are different…so the results will be different; trick is to give your body every advantage possible (combine diet, supplements and training program).  In closing remember this: no amount of dieting, supplements, or workouts are going to give the body you want unless you put in the work. It’s not the workout…it’s you!