The Best Shape of My Life!

today’s my long day of the week. getting ready to go to work now, then off to two grad classes, each about 3 hours in length. i’ll be done around 10 pm tonight, and i’m sure i’ll be very very exhausted at that point. sometimes i wonder why i decided to take 9 hours of grad classes this semester…but oh well. i’m enjoying it, it just is a nightmare sometimes with my schedule.

yesterday i did do a workout! i get excited when i’m actually able to do one. not a lot of heavy lifting; rather, a more bootcamp style workout. i just picked random pieces of equipment in the gym and "went to town." it was fun, and i’m actually quite sore and worked up this morning.

i doubt i’ll be able to get any kind of a workout done today (though i’m going to try in between work and classes), but i’m going to attempt to do something tomorrow morning when i wake up, or definitely when i get home from work. maybe it won’t be raining and i can get to a park and do some cool stuff on the kiddie equipment. i love those workouts!

I started a new "program" of training/diet. Not really a full, scripted program like some bodybuilders do, but rather just a renewing of what I had been neglecting. I used to log everything in a nice little BodyMinder book, which was great. It kept me on task. But then I quit doing it, thought I could keep up with myself and what I was doing. YEAH RIGHT!

So a little while back I bought a new book, and now I’m getting back into it. Today was the end of Week 1 of 13 (the book gives you 13 weeks worth of logs). So far I’ve been doing pretty well with it. I’ve counted calories most of the days, but not all. Like last time when I did it, I have noticed just how bad my diet really is (hence the reason I have gained so much bodyfat lately)! So that’s a key priority. A huge thing with me is water intake. I have to fight myself to get me to drink water…it’s that bad. So I’m working on that. But all around, I need to lessen the amount of fat I eat. It’s much easier said than done, especially with everything going on in my life.

Training picked up, which was expected. When I’m logging, I hate to leave a day blank, so it’s easier for me to plan a workout, even if it’s just a short one. I’m going to a split routine for weights and an intense routine of cardo/flexibility. I used to take a pilates class on Wednesday nights, and it looks like my schedule this semester will again allow me to do that. I love pilates! It’s a great core workout for sure, plus some legs, and even some upper body. Flexibility, power, and strength, and the coolest thing about it is: you don’t use heavy weights!

Week 1 measurements weren’t that impressive. I think I made a little bit of gains in some areas (chest size increased, along with shoulders). I’m not quite for sure if that’s because I didn’t meausre correctly the week before or what (each area only changed by a max of 0.5 inches), but I’ll watch it more closely in the next few weeks. Obviously, I’m not expecting a whole lot of change in one week, but over the next few weeks, I should start to notice some things………presuming I get my diet in order and stay consistent with my training.

Well, that’s pretty much it. I probably won’t blog on here as often now that school has started. Being a full-time teacher, and a full-time grad students, plus having a family, etc., makes it really difficult to do anything extra, so this will probably be one thing that I give up. I’ll try to keep everyone posted on my weekly status, but I can’t promise much more than that.

LET THE FUN BEGIN!………again.

Really cool. Ok, not really…it was FREAKIN’ HOT! But weather aside, my workout was neat. No heavy weights, and no long distance running. Just some good old-fashioned (I think) kick-me-in-the-rear training. Borrowed from boot camps everywhere.

I did a bunch of jumping jacks, pushups, rows (with only 10 lb dbs), lateral raises, and sprint drills, among other things. The workout lasted about 30 minutes. I wanted to do more, but it was getting hard to breathe in the hot humid climate we call the midwest. I don’t know if it’s partly because of my asthma or just that I’m not used to training like that, esp. in the heat. Either way, it was fun, and I’m planning on doing more like that.

Being out of town for a while really makes me think about what I can do and how to do it. Sure, I could go to a gym here (about 25 minutes away), but why pay the outrageous guest fees? That’s an issue that I have with gyms…they make people pay outrageous prices to feel good about themselves. Talk about a scam! But that’s another blog, another day. The point is: I’m not going to pay for a workout when I can get a great one right where I’m at.

Tomorrow I’m going to aim for much of the same. My legs are still a bit sore from the running I did last Thursday. Pathetic, I know. But working out today really helped…that and the hot tub. So hopefully I’ll get a good thirty minutes in tomorrow, too. Might even get to play tennis with my bro-in-law, or maybe go to the pool. I think I’m going tubing on Tuesday evening with my younger bro and some church buddies (including the pastor). That is a great workout!

Anyway, feeling good, getting ready for bed. Stretching felt SO GOOD after my workout, BTW.

Today’s workout was very similar to Friday’s. Since I posted the results in detail for Friday, I’m not going to here. The only thing that’s causing me a major snag is the bench press, and I’m trying to figure out what’s going on there. I’ve switched exercises before, tried various techniques, etc., and I can’t figure out what exactly is haulting me from getting better results with my chest.

Of course, I did go swimming yesterday at the lake for about two hours, so I’m sure that probably has something to do with my lower quality bench press today. And I guess I still did okay. I got 8 reps of 145 (for the second set). Sure, I’ve had better, but I’ve also had a lot worse.

I’m seeing some good gains in my shoulders, which is way past due. That might be part of the problem with my chest, too. I need some shoulders, as that’s always been a very underdeveloped part of me, and until recently, I haven’t really focused on it.

I’m getting ready to do some tweaking to my program (now that I’ve used it for about 6 weeks). Assessment won’t be till around Sep 1, so this will give me 4-6 weeks with some different exercises before I test strength levels again.

A GREAT WORKOUT!

i’ve been able to only get in one strength workout for the past few weeks, and so far I’ve been doing great keeping up with my strength levels. I’m hoping that I can get back to two or three workouts per week here soon. But I just finished this….

BB Squat
145 X 15
225 X 10*

BB Bench
105 X 15
145 X 8!

BB Row
70 X 15
110 X 9

BB Modified Deadlift
95 X 15
125 X 10

BB Overhead Press
50 X 15
75 X 9^

* Record lift!!!! I’m pretty excited about my squats.
! I actually did less than I have before. Hit it harder next time.
^ Shoulders still underdeveloped. This is an increase, though!

Still using my philosophy of short and sweet. This, to me, is a great workout. Leaves me sore (varying degrees of soreness depending on how long between each workout), works the muscles, and just makes me feel great.

Took me about 45 minutes, which is about my limit of energy and ability. Anything longer than 45 bores me. This workout takes that much time because I only have one BB, so I can’t superset the exercises. And I do minor exercises for different muscles in between sets.

Now I’m going to fix something to eat, shower, and enjoy my evening. Maybe even watch the episode of Gladiators that I missed.

So this week was somewhat miserable, too. I have to keep telling myself that one of these days life will actually get better. Granted, I’m not really "suffering" like some people do, but it could be a lot easier and better than it is for me. But……all part of the process. I guess I wouldn’t appreciate everything I have as much if I didn’t have to constantly struggle to keep it, huh?

Week 3 of grad classes are over! Only one more week to this session, and I’m very glad. I like school, but taking summer courses just bums me out. So much information in so little time….I don’t ever get to just sit, reflect, and digest it. During the regular semesters, I have time in between classes (they’re once/week) to reflect, do some practice, and think about it all.

I did try something different this week, though. I played around in the pool more. Though not a great and intense workout, I was moving around, and it was more than I had done. I also ran…TWICE this week! I ran yesterday and today. Ok, so there was probably more walking involved, but for someone who doesn’t normally run, I did a good job. My legs are killing me right now, and probably will tomorrow, too. I ran/walked for about 30 minutes yesterday and about 45 today. I just left the campus and started on an exploratory journey through the neighborhoods. It was fun, and I loved being out in the sun.

So maybe I need a new target. With grad school sucking away my life, and everything else I deal with on a daily/weekly basis, I’m coming up with a new and improved strategy. I’m going to drop the emphasis on weights and go back to traditional, recreational workouts. Scheduling them is a lot easier, and I don’t have to worry about a bunch of weights and a barbell. I plan on keeping my weights for once/week, maybe twice/week, but other than that, I’m not going to bother. I just don’t have the time to plan it,execute a great program, and stay with it. Plus, I havent’ gained any real size in years, so I figure at 27, I’m done gaining. If I gain anything, it’s going to be fat, and I’ve gained enough of that. So a new focus is needed.

GGGGGGGGRRRRRRRRRRRRR.

I’m tired from my classes, so I think I’m going to bed. Hopefully I’ll be able to do a weight workout this weekend because I haven’t done one for this week yet. We’ll see.

Yesterday was the halfway mark for my July summer grad classes. Looking back, I have soaked up a lot of information in a very short period of time (8 weeks worth of a normal semester). I’ve never taken summer classes, so this was all new to me. Good think I’m starting with fairly easy classes.

Anyway, being in school full time has taken a toll on my fitness and bodybuilding goals (as expected). Maybe I set up a self-fulfilling prophecy of near failure, but either way, I haven’t done as much as I set out to do. Being in class all day (from 8:30 am - 7:00 pm on T/TH) really exhausts me. When I get back home the last thing I want to do is a workout. Not only that, but I’m finding it harder and harder to get out of bed in the morning. Not because I don’t want to go to class, but because I’m just so dang tired. So morning workouts aren’t working either.

I also have a weird "home" arrangement working this month. During the week while I’m in classes, I’m staying with some family in a different part of KC. They don’t have the equipment to do a lot of exercising anyway (at least not weights). They do have a pool, and I know I could do all kinds of things with water resistance…but having the energy to do anything after classes is th problem. Then there’s the psychological issue of "I’d rather be home with my wife and daughter." But that would be a whole different blog (and one that probably isn’t what most people on this board want to read or care about).

I have managed to do my strength (weight) workout once/week, and I have managed to throw in some randomed other cardio or flexibility workouts. They’ve been short, but hey, it’s better than nothing at all. I’m going to do my weights today and hopefully be able to do them again on Sunday. The good news for me is that I’ve somehow been able to keep my strength levels with only one workout/week. So if I can grab two, maybe I can start working on increasing that level.

I plan to re-assess myself in August (hopefully around the 1st). My overall goal is to be at 190 lbs with 10% bodyfat. I know that’s not happening for August, but I’m going to keep pushing. My weight goes from about 184-188 normally, so I know it’s not a huge gain. But still, my body resists pushing past the 190 mark. Seems like I’m the only one in my family that’s had a problem doing that (another lengthy blog that wouldn’t really fit on this board).

As far as my diet goes, well, let’s just say that I’m eating something. I’ve tried to keep it as healthy as possible. Mostly turkey sandwiches (wheat bread) during the day. I have eaten a lot of fruits lately, and this week I added salad for lunch/dinner, so I got some good veggies. It’s just so hard to plan meals and workouts when you’re at a different location, you’re busy all day long, and you come home exhausted (and on top of that, have homework for both of your classes)! But….I press onward.

Yep. I’m a water bug. I think I would do well as a frog or a fish. Maybe more of a frog. But that’s beside the point. I love water, and I love pools! Especially if they’re outside (kind of sucks though in the winter). Not only do I get to be in the water, but I also get to enjoy the sun. Both are wonderful creations, made for my personal enjoyment. Not to mention all the cool exercise opportunities available!

Ok….so I spent about three hours in the pool yesterday, and that was after doing my strength training workout in the morning. So I thought I did pretty well. I think the swimming helped loosen up some of my musces, because I’m not nearly as sore today as I have been after my weights workout before. So yea for that! The main idea that I’m stressing here is…

FIND SOMETHING YOU ENJOY AND DO IT!

Weights really isn’t my "thing." I do them because it’s good to lift weights, but I don’t really just crave lifting weights. Sure, I like to lift weights, and sure, I love the results. But if I had my choice between a weight workout and being in a pool, I’d choose the pool, hands down, every time. Why? Because I know that water is a beautiful way to add resistance to any workout. Not only that, but water workouts also enhance cardiovascular endurance and performance. Why do you think swimmers are usually in such great shape? Sure they train hard, both in and out of the water. But all their training revolves around one (or at least, I’m categorizing it this way) concept: to move against water resistance.

In other words, you don’t have to lift weights to be physically fit. There are plenty of ways to add resistance to your life. Don’t have a pool? That’s ok. Got a tree in your yard? got a frisbee? Got a bike (bicycle, that is)? Got a dog?

Summer’s only here for so long. So after my classes today I think I’m going to head back into the water. Sometimes I envy people who live in CA or FL. But then I think….nah, then I wouldn’t have anything to "look forward to" come springtime.

I was finally able to complete my strength workout yesterday afternoon. Since I’ve moved my weight rack outside, it’s been pretty interesting doing workouts. I’ve had to wait on rain, lightning, wind, and all sorts of things. But the heat doesn’t bother me so much, especially since there’s a pretty good sized tree next to the patio. So the weather was right, I did my workout.

I’m trying to set a consitent routine. I usually have switched up my exercises and everything almost every time I went to the gym. But now since I’m focusing on training at home and with minimal equipment, I’m narrowing down my routine to just the basic things. This particular routine includes what I call the big 5. I’m putting my program up on my BS profile, so if you want to know what it is, check it out.

It felt great to get back outside and do a workout. I sweat like crazy, but I kept a full container of water with me, and a towel to keep the excess sweat off my face. I love being outside, I love workouts, and I love the sun! By the time I got to the overhead press, I was pretty well worn out. And that’s ok, because a great workout will leave you with just enough energy to get back inside, take a cool shower, and then eat.

The best part about the workout? STRENGTH! I was able to do the same weight that I did two weeks before. I haven’t done any workouts in about two weeks, and I picked up the same weights and did the same amount. In fact, I added a set of Squats and Chest Presses! So I’m feeling pretty good right now! 

Today, as expected, I’m sore. But I’m loving it. Means I’m getting back into it, and that’s a wonderful feeling. We’ll see how I feel tomorrow (or later today) when I do cardio.

I’ve been out of town for the past week and a half, and haven’t done any real workout. I’ve been in the pool, I’ve tanned a bit, and I’ve done a few exercises here and there, but no structured workout. I’m heading back home tomorrow, so hopefully I’ll be able to hit the weights again and get some good cardio in. Surprisingly, I’ve actually lost a bit of weight while out of area. Weird…..probably all muscle. GGGGGRRRRRRR.

I hate not being able to do a workout, or not having time, or not finding time, etc. Can’t say I’m not personally to blame, so I won’t complain. I’ll just hit the weights when I get back. I’ve got a pretty good program going right now that I just started before I left for my trip, so I’m getting excited to get back and keep it going.