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Cardio and OBF
First, last night I absolutely killed cardio. I think this was the first time that after cardio my legs were shaking! I started with doing 2.5K on the treadmill in a little over 22 minutes, then I went to the recumbent bike, did 10 minutes HIIT (45 secs. @ 75 RPM, 15 secs @ 115 RPM) at level 10. Then after the 10 minutes was up, I kept going and increased the level by 5 every 2 1/2 minutes, finishing at the maximum setting of the bike (level 30). Whew!
In the forums, for the past 2 seasons, I have been competing in the OBF (Online Bodybuilding Federation) transformation contest, and I have signed up for this season's as well. It starts on March 8th and runs for 16 weeks. (The AVI pic I have up now was a result of last season's OBF transformation, 12 weeks long). Seems to be a lot more competitors this year so it will be tough to win, but I believe I have the will to see this through and really make a great transformation. IT'S GO TIME! :D
The link is... http://forum.bodybuilding.com/showthread.php?t=122510411
workouts...
Had a hard time falling asleep last night. Don't know why. I was tired, but I was feeling restless. Tired this morning. Will be hitting the gym tonight for cardio.
My workouts the past couple of days...
SUNDAY FEB 21
BB SQUATS
2 x 10 x 135 warmup
5 x 10 x 225
LEG PRESS
3 x 10 x 810
LYING HAMSTRING CURLS
3 x 10 x 135
LEG EXTENSIONS
3 x 10 x 150
STANDING CALF RAISES
3 x 10 x 15 plates (entire rack)
SEATED DB PRESS
3 x 10 x 40 lb DBs
SIDE DB RAISES
3 x 10 x 15 lb DBs
CARDIO
5 kms on treadmill in 47:34
MONDAY FEB 22
DB BENCH PRESS
2 x 10 x 40 lb DBs warmup
5 x 10 x 60 lb DBs
BB DEADLIFTS
2 x 10 x 135 lbs
5 x 10 x 225 lbs
INCLINE DB PRESS
3 x 10 x 50 lb DBs
LAT PULLDOWNS
3 x 10 x 180 lbs
SEATED CABLE ROWS
3 x 10 x 180 lbs
CLOSE GRIP BENCH PRESS
3 x 10 x 115 lbs
BB CURLS
3 x 10 x 80 lbs
CARDIO
30 minutes on recumbent bike
frustrations and workouts
I know I haven't updated in a while. He are the Cliff's notes...
Friday morning woke up with a toothache. Went to work but by noon it was unbearable. Went to the dentist, told them that it was throbbing pain. Told me if I could come back next Thursday. WTF! So I leave, go home, put some Clove Oil on it and the pain goes away! Magical stuff that Clove Oil, tastes and smells horrible but works miraculously.
Saturday feeling better. Lots of shopping to do. Lots of walking. Got some stuff for the Arnold. Can't believe it is less than 2 weeks away. Spent the evening watching the Olympics.
Sunday, went to the gym. Awesome upper body work out and walked/jogged/ran 5K. Improved on my time from 48:54 to 47:36 (-1:18) Happy about that but still about 5 minutes short of my goal. 2 weeks to get there! 
This morning I weighed in at 311.4, down 1.2 pounds from last week. Not bad but I am disappointed with it. I know, a loss is a loss. BUt I am getting impatient. I really want to see the 2 at the beginning of that and not a 3. Very frustrated with my weight!
Tonight I am getting a hair cut and hitting the lower body and cardio. I have to work harder.
Hope everyone has a great day.
workout for Tues. Feb. 16
5 x 10 x 55 lbs
BB Deadlifts
5 x 10 x 225 lbs
Incline DB Press
3 x 10 x 45 lbs
Lat Pulldowns
3 x 10 x 140 lbs
Seated Cable Row
3 x 10 x 150
Close Grip Bench Press
3 x 10 x 115 lbs
BB Curls
3 x 10 x 80 lbs
CARDIO
30 minutes on the recumbant bike (made so much easier by having 2 TVs in front of me with the Olympics on, including Maelle Ricker's Gold medal run! 
)
Have a great day everyone!
Notes from this past weekend
-doc says nothing wrong other than a cold
-also doc says I can cut my Welbutrin (anti-depressant) in half and when this supply is done I can get off of it completely! YAY!
-I asked the doc about my test levels. She has never had it done for me but when I go for my annual at the beginning of April I will get it done then.
-got lots of rest. Feeling alot better physically. The cold is pretty much gone.
-went to the gym on Sunday, yesterday the gym was closed, going again tonight.
-down 1.8 pounds to 312.4
That's about it. Hope everyone has a great day!
finally
last night at the gym I made it my mission to finally do 5K on the treadmill. I adjusted the speed as I went, varying from a low of 3.0 to a high of 5.5, also changing inclines between 2.0 and 4.0. When all was said and done I completed the full 5K in 49:46. Not a great time but now I have a time to work from. I am 24 days out now until the run. No time to slack even with a possible sinus infection.
IT'S GO TIME!
Morning everyone
Hope everyone had a great weekend. Spent some time with my grandkids, watched a little football. It was definitely a good weekend.
Still have to work on tightening my diet. Not going to let it get me down. I know I have to work on it so it will be better. Was down 0.6 pounds. At least it is going in the right direction.
I have changed up my schedule. For the next 4 weeks up until the 5K run this is what I have planned...
MONDAY - Upper body
WEDNESDAY - lower body
FRIDAY AND SATURDAY - swimming in the morning, lots of walking after work
SUNDAY - Wake up early, hit the gym and do 5K.
I figure that is the schedule that I will be following the week of the run so figure I would get used to it now so that I am not fatigued on race day.
Hope everyone has a great day!
I'm mad as hell...
and I'm not going to take it anymore.
Time to work. 
PHYSICAL GOALS
-run the 5K in March
-short term goal to get under 300 pounds. long term to be 250 pounds of muscle.
-fit into 40" jeans.
MENTAL GOALS
-do NOT get upset over stupid crap (ie hearing bad comments about me, etc.)
-to remain strong with diet and work outs.
Realization
I do not suffer from depression...
I suffer from self loathing...
I really didn't have much positivity in my life growing up. Which would explain why it is getting better now because there is more positive things happening to me lately. I have no confidence in myself so when I start doing well, its like a safety mechanism, this isnt supposed to happen, and I shut down.
And the times when I did get soem confidence, something would happen that would make me coil back and lose all that confidence all over again.
And this is why I have not been able to do as well as I would have liked with my body transformation.
I have a lot of thinking to do to try and stop these reversals from happening. I know I no longer want to go backwards. I want to have the confidence to just DO. I just don't know how I can get there.
If anyone can offer any advice, criticisms, or just to say shut the hell up, please, the forum is completely open to all.
Day 2 workout and today's thoughts
12 X 150 lbs WARM UP
3 sets of 6 x 200 lbs
FLAT BENCH PRESS
15 x 115 lbs WARM UP
8, 6, 6 x 155 lbs (Damn, I am weak 
)
NEUTRAL GRIP PULLDOWNS
4 sets of 10 x 120 lbs
DB SHOULDER PRESSES
4 sets of 10 x 30 lbs (OUCH! Pulled something...)
HIGH CABLE CURLS
fail... shoulders hurt too much to lift... rested for a few minutes and went to a different bicep exercise.
HAMMER CURLS
3 sets of 10 x 25 lbs
TRICEP ROPE PRESSDOWNS
3 sets of 10 x 110 lbs
CARDIO
nothing in the gym. Went outside and walked part way home (30 minutes)
Today is an off day from the weights. Will get in as much cardio as I can. Walking at lunch, do some extra outside after work, perhaps even a swim tonight. We'll see how the time goes tonight.
Diet yesterday was okay, but a few more carbs than I would have liked. Fat was on and protein was a little low. Adjustments will be made today.
Mood is good. No big swings. I am content with my life right now. Trying not to let anything stress me out. As an old friend once said, don't sweat the petty stuff, pet the sweaty stuff! 
Have a great day!
Something I must keep in mind...
Sometimes we wonder, 'What did I do to deserve this?' or 'Why did God have to do this to me?' Here is a wonderful explanation! A daughter is telling her Mother how everything is going wrong, she's failing algebra, her boyfriend broke up with her and her best friend is moving away.
Meanwhile, her Mother is baking a cake and asks her daughter if she would like a snack, and the daughter says, 'Absolutely Mom, I love your cake.'
'Here, have some cooking oil,' her Mother offers.
'Yuck' says her daughter.
'How about a couple raw eggs?' 'Gross, Mom!'
'Would you like some flour then? Or maybe baking soda?'
'Mom, those are all yucky!'
To which the mother replies: 'Yes , all those things seem bad all by themselves. But when they are put together in the right way, they make a wonderfully delicious cake! '
God works the same way. Many times we wonder why He would let us go through such bad and difficult times. But God knows that when He puts these things all in His order, they always work for good! We just have to trust Him and, eventually, they will all make something wonderful!
God is crazy about you. He sends you flowers every spring and a sunrise every morning. Whenever you want to talk, He'll listen. He can live anywhere in the universe, and He chose your heart.
If you like this, send this on to the people you really care about.
Life may not be the party we hoped for, but while we are here we might as well dance!
I HOPE YOUR DAY IS A PIECE OF CAKE!
AND I DON'T MEAN IT TO BE CRUMMY.
Day 1 workout
HACK SQUATS
3 sets of 12 x 180 lbs (deepest I have gone)
UNILATERAL LEG PRESS
3 sets of 10 x 270 lbs each less (again going deeper)
HAMTRACTOR (SEATED LEG CURL)
3 sets of 15 x 195 lbs (very slow negatives)
ONE LEGGED LEG EXTENSIONS
3 sets of 12 x 90 lbs each leg
STANDING CALF RAISES
3 sets of 15 x 12 plates (unknown how much each plate is)
SEATED CALF RAISES
3 sets of 15 x 135 lbs
HANGING LEG RAISES
3 sets of 15
V-UPS
3 sets of 15
HYPEREXTENSIONS
3 sets of 15 holding 35 lb plate
CARDIO
HIIT 5 intervals of 90 seconds @ 3.0, 30 seconds @ 6.5 (10 minutes total)
LISS 20 minutes @ 3.5
Day 1 of 35
Today marks the first day of my renewed focus to get rid of this fat. 35 Days Out until the 5K race. I will be starting the Cellucor Fat Burning Kit today.
My official starting weight is 313.9 lbs. I have 14 pounds I want to lose in 5 weeks. Lower body and cardio is planned for today.
It's time!
Have a great day everyone!
today so far :-)
Didn't go out for my walk today. It is very cold and windy today. Will make it up at the gym today. I want to go for the whole 5 km. on the treadmill today. Someone told me that to simulate outdoor conditions that the incline has to be on 5.0, is that correct?
Also interesting, my wife called me just before lunch to tell me there was a package from Texas for me. Since I didn't know anyone from Texas I was curious and told her to open it. And inside she found this...
http://www.bodybuilding.com/store/ce...ss-system.html
I don't remember talking with anyone about Cellucor, and I don't think they were one of the sponsors of the OBF. Very odd. It is a full 30 day supply. I figure I have 34 days now until I head for Columbus so I will give it a go. Just for the heck of it I am going to take pics and measurements tomorrow and see what difference I will have in those 30 days.
This could be fun!
the plan
Morning all,
Last night was a rest day but I managed to get some work in. I live on the 23rd floor of an apartment. So every so often I will take the stairs up instead of taking the elevator. I generally do this when it is laundry day so I actually have 25 floors to climb (room is in the 2nd level basement). Today I am going to do more cardio, and tomorrow I am starting fresh, new workout routine, new diet. It's time to break through and get to my goals...
Hope everyone has a great weekend!
