BigRocco’s BodyBlog

What the big boy ate today:

http://www.fitday.com/WebFit/PublicJournals.html?Owner=bigrocco

I’m behind on posting, but still doing well. I made it to the gym yesterday and still feel it today. I’m on a double + double so I won’t make back until Thursday. I’ve got two more sessions to finish up this month’s routine. The tale of the tape should tell the real story. Aside from that I’ve already picked out next month’s routine and look forward to mixing it up again. Gotta keep those muscles guessing. Right?

Incline Bench: 100 x 15, 120 x 10, 155 x 8, 170 x 6, 175 x 6, 195 x 4

Flat db press: 6/8 x 4 x 40’s

incline db press: 6/8 x 4 x 45’s

Smith press: 10 x 170, 8 x 155, 6 x 155, 4 x 170, 2 x 225

Ahnolds: 6/8 x 4 x 30

Front lat raise: 10 x 4 x 15/10 (x3)

Triceps pull downs: 10 x 4 x 100, 120 (x 3)

ab curls 100

Getting up for work this morning was tough. Stiff in all the wrong places. Packed my food. I’m about half way with my plan today.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=bigrocco

Need to think forward to dinner and about 1000 more calories, lo fat, lo carb….hmmm?

I swapped some hours so I’ll be off early today to go to the gym. My wife invited me. Bless her heart. So I’ll get some lifting in today.

We had a nice date last night, I took her to dinner and a movie. El Toritos and Chris Rock’s I Think I Love My Wife.  My wife was proud that I had an appetizer instead of a macho man plate. The waiter try to talk me out of it. Queso Fundido. I thought fundido was a bad word in Spanish associated with your butt? He blamed the dish for being rubbery what he should have told me is that my gut would be rubbery at 3 in the morning. Oi! Rubbery gut = rubbery butt, that is what fundido means. Lucky for me I kept it together and laid on the couch watching Herr Govenator in Conan the Destroyer. (note to self: I got to get a copy of those.)

I did sleep some more and had a nice breakfast of supplements, chocolate almond milk, and ammodium. At least we think it was ammodium. The joke in our house is when we had the sleeping pills in the same basket with the diarrhea medicine. Nothing like passing out while you crap your self to sleep. Needless to say we separated them just in case. Then of course I couldn’t get the little fookers out of there blister packs. Somewhere the sitcom satan was laughing.

I am house sitting and heading off to work for the weekend. Sorry to be/keep ya’ out of the loop.  Despite these crazy obstacles I’m managing to eat clean and exercise and still weighing in at 335! Most important: belt-O-meter….made it to my last notch. This was the notch I had put in a few years back while visiting Victoria B.C.  I’ve been waiting to hit this sucker ever since I put the weight back on. Sure, I know my belt has stretched since then…still it’s been a long time since I could peg this last hole. AMEN! Enjoy your weekend and thanks for all your support, motivation, and comments. This last belt notch is for you!

Weak title, yes. The good thing is that I was on the verge of punking out today as I did not do cardio today. Lucky for me the gym is on the way home so I stopped in after work and lifted weights.

bent over row: 10 x 70, 8 x 80, 6 x 90, 5 x 100, 4 x 110
Machine pull downs: 10/8 x 4 x 90, 110, 150, 160
seated row: 10 x 4 x 100
Dumb bell shrugs: 12/15 x 4 x 65, 55, 55, 100
machine preacher curls: 10 x 4 x 90, 70, 60, 50
dumbell curls (worked the rack) 10 x 4 x 35, 45, 55, 65
cable cross overs: 10 x 3 x high x 50 + med x 30 + low x 30

There you go. Until tomorrow. We are house sitting so there is nothing like having your crap scattered in two place at once (3 if you count my rolling office on wheels).

Okay, it’s 4:30 AM. What the hell is your excuse?  Off to the gym for some pre-breakfast cardio. Then on to work. Then back to lift.

I feel much better. Working out and eating clean yesterday was a BIG help. It’s good to be off on a new week to get it right.

Oh man did I sleep in! I must have knocked off 12 hours. Some heavy duty weird but cool dreams. I must have need it. Still took me a bit to get out of the house for my first gym session today.

20 minutes on the arc trainer 25 minutes on the elliptical  total calories burned 640 (according to the machines, I look at this a general figure. I should get out my own heart rate monitor…now where did I put it.)

My online food journal won’t be updated until later…it will be the opposite of what I do to keep track versus my home version. It will only be total calories, fat, carbs, and pro.

Now for lunch and back to the gym later.

Incline bench press: 15 x 85, 10 x 155, 8 x 175, 6 x 195, 4 x 215, 2 x 225
Flat db press: 6/8 x 4 x 35, 45, 55, 65s
incline db press: 6/8 x 4 x 45
Smith press: 10 x 85, 8 x 155, 6 x 205, 4 x 225
Ahnolds: 6/8 x 4 x 30
Front lat raise: 10 x 3 x 10, 1 x 15
Triceps pull down: 10 x 4 x 80
Over head press: 10 x 4 x 90, 100, 90, 70

I felt like I made some gains on this program today. I was just thinking that I should change it up again in April. Still up in the air about going to the Boise Fitness Expo.  Good flight and hotel package deal out of Portland for that weekend.  Stopped at the store picked up a small diet scale, a portable 16 oz / 500 gram spring loaded baby. Should help to become the 4 oz serving man. They also had “The Bean” on sale for 40% off…$35. I couldn’t resist. One more over priced piece of home fitness equipment to play on.

No big whoops here. Just doing my gig. Moving at a glacier’s pace. No gym today. I even slept in longer than I planned. I notice muscle soreness more on the days when I do not work out then on those I do. Off to work for a double shift. I missed my calorie restriction yesterday by 100 cals. It was a carb and fat heavy day and this one is well onto its way, hopefully I can get it turned around here after lunch. I’m sure I’ll see the results on the scale tomorrow. It will make working out all the more easier next week. It’s a nice day here in Oregon and I appreciate that.  Here is what they are feeding the bear today:

http://www.fitday.com/WebFit/PublicJournals.html?Owner=bigrocco

I confess, I am not doing anything today. Aside from showing up at my job and taking care of the people I serve. Yep, no gym. Hard to believe I know. I’m not sure how I am going to live with myself. After getting home at 11:30 last night and catching the tail end of Chris Hanson’s Dateline Show "To Catch a Predator" I barely made the 6:30 wake up to get here at 7am.  So today I relax, as much as possible.  Try to eat clean. I just loaded my food log for the day.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=bigrocco

I goofed already not getting my protein in earlier, but now I know where I’m heading the rest of the day. I also need to watch the fat calories. (N.B.)

Aside from that enjoy our weekend and see you in the gym, maybe tomorrow…Monday for sure!

If you haven’t seen Chris Hanson’s program and want to find out more about how they are helping to clean up our community from child predators:

http://www.msnbc.msn.com/id/10912603/

http://www.perverted-justice.com/

Bikers Against Child Abusers

http://www.bacausa.com/

Made it to the gym, but only got in a half assed work out so I wouldn’t be late for my job. I had about 30 minutes so I did as much as I could as fast as I could. Lame, I know. I’m soooo changing my work load next week. I’ll be damned if I rob myself of valuable work out and sleep time.  It’s counter productive, to try and do so much. One of my regular listeners called in first thing this morning and mentioned they had a dream about me…I was spreading myself too thin, they said. Prophetic? Or do I have a stalker? Flattering either way.
Deadlifts: 10 x 105, 10 x 195, 8 x 268, 6 x 245, 4 x 225, 4 x 225, 2 x 225

Leg extensions: 10 x 90, 100, 110, 125

Leg curls: 10 x 90, 100, 110, 115

Squats: 10 x 105 x 4 sets

100 ab curls on ze ball.

Thanks again for all the comments and support. Your motivation keeps me going.

Well, all work and no play makes Jack a dull boy. It doesn’t do much for me either. I’m on my 6th shift (in four days) with four more to go before a day off on Monday.  Thank our lucky stars for overtime, other wise WTF!?! It’s taking its toll on my work outs. I wasn’t able to get to the gym this morning for cardio, as it’s trash day, and radio show day. I opted to jog around the ‘hood for 10 -15 minutes. Got my pulse up and felt it in my quads. Asphalt pounding versus treadmill thumping is very different. It’s been a while since I hit the streets. I made on lap around my ‘hood.

Now I’m off to the gym to lift. Today is leg day. I better get pumped up. I had a six shot espresso and still yawning.

http://www.dutchbros.com/

I am just not getting enough sleep! Oi! Even my radio show was weak. Sure, I fooled some of the listeners, but I know when I’m turning goat piss into gasoline and today the magic no go. Hmmm…seems like last Friday I was dragging butt too. Well, I better make some changes to my work schedule. Considering I just had to give five big ones to the electric company, I’m not sure how?  Husbands, don’t you just love it when you found out the hard way a bill is due? “Oh by the way honey…” Ho hum. More frustration to leave on the gym floor. Enough yick yack, super pump, pack, lift, and get to work!