BigRocco’s BodyBlog

I’m still righteous. Awake at 06:00 getting my routine in. Up to 100 sit ups. Eating right in the  right amounts. Hydrating. Moisturizing. Flossing.

I even shaved my stomach! Weird, I know. Anything to keep me focused on my tasks. I got the idea to write on my mirror with white board markers so I can make to do lists, and add some motivational stuff.

"Expect good things."

I am two for two at O6:00. Despite getting up around 01:40 and back down at 04:00.

I did very well at eating the right amounts yesterday. A few curb balls came my way (being invited to dinner) yet, I stayed the course. My wife said she is proud of me. I’m proud of me.  China is much easier to healthy, if I remain closer to native aesthetics about food and body.
42 days to change a habit?

I did 35 sit ups, stretched, and a little Kung Fu on the rooftop as China comes to life in the morning. Some of the ol’ gals around here put me to shame with their morning exercise. More power to them and me.  I waited for the Sun but it was a bit cloudy this morning. Yet the golden light danced around the clouds and I knew I had been rewarded for being a good fat man today.

I’m taking it slow, I know. Later I will get my measurements, weight, and photos up.

George S. Patton
You’re never beaten until you admit it.

http://quotations.about.com/cs/inspirationquotes/a/WeightLoss1.htm

My first morning back in China.
I woke up at 6 am and did exactly what I said I was going to do. I did 25 sit ups on the ball and then walked up seven flights of stairs to the roof top of my building and stretched out a bit. I watched the sun rise and knew I was right on track. I’m having goji (wolf berry), oatmeal, and yogurt for breakfast. I measured the amounts, but can see that it is more than I anticipated. So I will eat half now and the other half later.

I have alot of work to do get settled back in the flat. Lots of unpacking, cleaning, and organizing.

"The journey of a thousand miles begins with one step." - Chairman Mao

Doing good. Made it to the Gym on Tuesday night for another training session. I walk to the gym about 2km and back.

When I came back last night (Thursday) my trainer indicated that we would not be working out, instead my first official Gung Fu (Kung Fu) lesson! We warmed up with stretching and balancing on my toes and heels. We then proceeded to learn some basic punches and blocks. I even got a chance to practice on the "wooden dummy" seen in old skool Bruce Lee films. I was stoked, and got a good work out of it. I’m not sure if I’ll get the weights again or not (language barrier). Still, I look forward to another session of Gung Fu (three nights a week).

I’m making an effort to eat better here in China. I hope to find some help. I’m concerned about carbs, MSG, and other good sources of protein. Drinking lots of water  and doing my best to reprogram myself into a healthy PMA.

I am officially a member of the JianZhiYou Body-building Club in Foshan, China. For 600 RMB (about $80 US). I get full access to their gym, classes, lockers, and get this FREE personal training for the next 7 months. I had my first session tonight and although it was light…the ol’ fat man is way out of shape…well I am in shape if you consider big and round a shape. The club owner who’s English name is Michael, is a 27 year old Wu Shu Kung Fu practitioner and certified personal trainer. Despite our language barrier, he is super helpful and way cool.

My workout consisted of bench presses, pull downs, rows, db overhead press, seated + standing leg extensions, db  squats.  These were in  15-20 reps at  3 sets with a minute rest period between sets.  I’m not sure about the weight  as it’s in kilograms, but it seemed to be just enough to be tired at the end.  Michael was keen on getting me to work my legs and only with his encouragement would I ever consider db squats and standing leg extensions. The gym is about 9 years old and is pretty basic, but I like it. It’s the kind of place Rocky would work out and that’s what I need.

My new friend Chris goes there and asked me if I was "pooped", I admitted that I was as it’s been over 6 months since I set foot in a gym. He also suggested that I would "break some records" there. I hope to get some pictures on Tuesday.

I also got an impromptu Kung Fu lesson on the wooden dummy. This is the first one I’ve ever seen outside of Bruce Lee movies, so I was pretty stoked to try it.

Long time no post…moving to another country will do that to a person. After a extended travel period and finally landing about 9 weeks ago, the big man is in Southern China. I am about 3 hours west of Hong Kong, in the Guangdong Provice, Nanhai District, Foshan-Guicheng. I love it here! The people are great and the food is amazing…yeah, I died and went to China.

Initially culture shock hit me with a tidal wave of euphoria, but about two weeks ago the blow back was a pretty hard crash. The physical shifts in my job and diet also are taking some getting used to. So, here I am…back to square zero it seems. I eagerly waiting for my wife to come home so I can go check out her gym. I know some heavy lifting will improve my mood and health. I doing much more walking here (by default) and anything under 8 floors has no elevator. I knew that if I was to get back at this, I’d need to start getting that "mind set" that body blogging brings.

Thanks for all your support and wondering where the hell I was…CHINA! I’m the biggest thing around here since the invention of the chopstick.

I’m wishing all bodybloggers a killer weekend. I had a great work out on Friday.

Plasmavol + Ultimate Orange Stack

High Cable Cross Over Warm Up set: 20/30/40 per side reps and stretch
Bicep Curl: 95 x 2, 45 x 3 x 3, 40 x 3, 50 x 3, 70 x 3

Bicep DB curls: 45’s, 40’s, 35’s, 30’s, x 10 (Work that stack Prvt. Fat Body!)

Barbell Row: 90, 100, 110 x 5/3

105 x 3, 195 x 3, 265 x 2, 100 x 10, 140 x 5, 200

Over Head Press: 250 x 2, 225 x 6, 155 x 10, 225 x 6

Cable Cross Over Stretch and hold 40 per side various positions front and back.

For Saturday had nice long walk/talk with my amazing wife. Feel good going to graduation this morning!

I am so grateful for my wife, life, success, health, and bodybuilding.com bodyblog members for your support!!!

Plasmavol + Ultimate Orange stack

warm up with high cable cross overs 40 x 10

bench press: 105 x 10, 195 x 5, 285 x 2, 265 x 3, 245 x 3, 215 x 5, 195 x 7

dead lift: 105 x 3, 195 x 5, 285 x 3, 375, 285 x 2, 195 x 5, 105 x 5

squat: 105 x 10, 195 x 5, 285 x 5, 375 x 3, 465 x 3

Pre-work out protien

Plasmavol + Ultimate Orange stack

Warm up bike to gym 7.5 minutes 11-14 mph

Bent over row: 65 x 5, 115 x 5, 165 x 4, 215 x 2, 235, 65 x 10 (fast)

Over head press: 100 x 5, 150 x 5, 165 x 5

barbell curl: 90

preacher curl: 50 x 5, 75 x 3, 95

dumbell curls (down the rack): 45/40/35/30/20 x 10 per side (fast)

standing curl back against the pole with french bar: 45 x 10

farmer’s carry with two dumbells: 90’s, 75’s, 100’s 80 feet round trip

bike back home 8 minutes

Post work out protien

Stacked Plasmavol with Ultimate Orange:

Warmed up with high cable cross overs at 40 per side with multiple rotations. (I’ve also been using resistance tubing throughout the day pulling my shoulders back behind me and various angles).

Moved out of the Smith rack into the good ol’ cage.

Squats: 115 x 8, 185 x 8, 275 x 8, 345 x 5, 395 x 2, 400 x 3

Dead Lifts: 135, 225, 295, 365, and half of a 375 (I was redder than a tomato it’s kinda funny to watch).

Back to the Smith rack for bench press:105 x 10, 195 x 5, 245 x 3, 265 x 3, 275 x 2, 285 x 2 (6 45’s a new personal best for me.)

I then hit a quick 115 about twenty times at various grips as fast as I could just to play it out. Followed by one set of triceps pulldowns at 80 x 10, seated row 80 x 10 and then some weird full torso pull back/stretch while I was there. Then back to the cable cross over for some long pulls at 40. I tried to stretch everything out as much as possible for good lengths of time. It looked a little weird but I didn’t give a f**k, I knew it would help.
I was hoping to hit 1,000 for the big 3. It comes out to 1,040! I guess I need to work towards hitting 1,100. I can do it. I will be squatting 500 soon, with a 400 pound dead lift and easily a 300 pound bench press…hell that makes me a 1,200 pound man!

Thanks for the support and good vibes!  YOU CAN DO IT TOO!

I’ll need to hustle up a spotter and get away from pressing in the Smith rack.