blsmith 
"I DID eat clean last week and lost 3.1 pounds! I WILL eat clean again this week!"
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Archive for June, 2008
Monday, June 30th, 2008
Good morning my friends. Hope you are heaving the heavy iron! I had an okay weekend. Did my chest workout! It was just okay. I think the problem was this was the first time since starting at the gym where I actually got intimidated. Usually there are all sorts of people around, the oldtimers, the cardio bunnies, the newbies, etc. but on saturday, it was all the biggest muthas they could find. I swear one guy looked like Lou Ferigno. Here I am barely getting 10 reps with 135 (and being proud of it) then this hulk gets on the bench next to me and does 275 like its nothing. I finished up my routine and then hit the showers hoping to get a nice relaxing soak in the hot tub…nope, cool tub was more like it, it was horrible. Went to the desk and tehy said it was out all week and it was just fixed so it hadn’t had time to warm up yet. Damn it!
Today, well, that’s another story! Another record lift today! I was feeling strong and proved it! My hammies and quads are going to be sore tomorrow! I can’t wait!
I won’t be on much tomorrow as it is Canada Day. So to all my Canadian friends, have a great holiday tomorrow! And to my American friends, enjoy the 4th of July weekend this weekend! 
SQUAT
1 x 12 @ 135 lbs
2 x 10 @ 185 lbs
1 x 3 @ 235 lbs (Record by 10 lbs)
ONE-LEG EXTENSIONS
3 x 12 @ 60 lbs each leg
ONE-LEG CURLS
3 x 12 @ 65 lbs each leg
SEATED LEG PRESS
3 x 12 @ 395 pounds (maxed the rack)
SEATED CALF RAISE
3 x 15 @ 90 lbs (Still getting used to this machine)
Posted in Training
Friday, June 27th, 2008
Another chapter of Brian’s best where I honour a friend who has made a huge impact on my life. The first few I have been concentrating on the beautiful ladies of bodyspace. But I think it’s time to give this guy his due. I know I am not alone in thinking this guy is truly amazing. Working long hours at his main job, then finding time for 2 others, taking care of the neighbour’s son, and now putting his entreprenuial skills to work in trying to open his own gym.
OK you all know who I’m talking about now. Today I honour… NINJABILL
To me, Bill is just amazing, 16 hours at work then finding time to lift then taking care of his other priorities. This is the kind of dedication that I am striving for! And I can’t wait to purchase one of your new shirts at the bash! Here’s to you buddy!
Posted in Training
Thursday, June 26th, 2008
Today was to be shoulder day. All was well and then my left shoulder gave out on me. Wow the pain was shooting through me and not the good kind after a tough workout. So then I decided to do abs.
Before I go into detail on my workout. There’s this guy who I just started seeing come into the gym a couple of weeks. You know he is there because you can hear him grunting. Now I have no problem with grunters if they are working hard and heavy and need it to heave the iron. But just as I’m finishing shoulders I hear him grunting and I look over, and he is doing leg curls with 30 pounds! WTF!!! Alright, whatever then I go to the open area of the gym (the farthest south side) to do my abs. A few minutes later, I hear him grunting again. On the treadmill on the far north side wall!!! Anyways, I finish up, go hit the showers, and get ready for work. As I am dressing, I can hear him coming. There are 2 doors you have to open to get to the locker room and after he opens each door there is this huge grunt like it was the hardest thing he could possibly do. Believe me I couldnt get out of there fast enough LOL
Anyways, enough blathering…today’s workout…
SHOULDER PRESSES
3 sets of 15 @ 20 lbs
FRONT RAISES
3 sets of 12 @ 15 lbs
SIDE RAISES
1 set of 12 @ 12 lbs
1 set of 9 @ 12 lbs fail My left shoulder completely gave out on me I could not lift the weight more than 3 inches, I had to stop my shoulder routine and decided to do some abs in its place.
SCISSOR KICKS
3 sets of 15
CRUNCHES
3 sets of 20
REVERSE CRUNCHES
3 sets of 20
“PASS THE BALL”
3 sets of 12
Will be trying to do biceps tonight if my shoulder is okay by then…
Posted in Training
Wednesday, June 25th, 2008
My stepson just picked up the WII Fit program. Amazing what technology there is out there now! Basically you stand on this platform and it measures how much pressure you are putting on it and that controls what you do on the screen. THey have aerobic exercises as well to get a workout that way, and then they have some sporting events, my personal favorite is downhill skiing. Lots of fun and getting exercise too! A great compliment to my gym routine.
Today was back and triceps. I burned them out…
FRONT LAT PULLDOWN
1 set of 15 @ 90 lbs
3 sets of 10 @ 110 lbs
BENTOVER BB ROWS
1 set of 15 @ 40 lbs
2 sets of 12 @ 60 lbs
1 set of 10 @ 70 lbs
SEATED CABLE ROWS
1 set of 15 @ 80 lbs
1 set of 15 @ 100 lbs
2 sets of 12 @ 120 lbs *MOST WEIGHT I HAVE USED*
ONE ARM DB ROW
2 sets of 12 @ 30 lbs
1 set of 10 @ 40 lbs
LYING ONE ARM TRICEP EXTENSIONS
3 sets of 12 @ 20 lbs each
TRICEP ROPE PULLDOWNS
1 set of 15 @ 60 lbs
2 sets of 12 @ 80 lbs
TRICEP EXTENSION MACHINE
1 set of 15 @ 60 lbs
2 sets of 12 @ 70 lbs
MMMM, embrace the pain, feel the growth!
Posted in Training
Monday, June 23rd, 2008
I felt so good going into the gym today! I knew it was going to be a banner day! I just didn’t think there were going to be so much at once happening. Three records set today. One is still rather pathetic but for me its a big deal LOL
BENCH PRESS
3 sets of 10 @ 135 lbs
1 set of 2 @ 175 lbs
1 press at 180 lbs. *RECORD*
INCLINE DB PRESS
1 set of 15 @ 30 lbs each
At 40 lbs. sets of 10, 10 and 6 (fail) *RECORD*
PEC FLY
2 sets of 15 @ 60 lbs
2 sets of 12 @ 80 lbs
1 set of 10 @ 100 lbs
DECLINE BENCH
2 sets of 15 @ 95 lbs
1 set of 5 @ 145 lbs
ISO WIDE CHEST
3 sets of 10 @ 100 lbs
ASSISTED DIPS
1 set of 9 @ -180 fail *RECORD*
1 set of 7 @ -180 fail
1 set of 11 @ -190 fail
Posted in Training
Saturday, June 21st, 2008
MY goal was to get a PR on the leg press in the ongoing struggle to hit 1000 lbs.
LEG PRESS (Previous Record - 5 x 680 lbs)
12 x 450 lbs
10 x 540 lbs
8 x 630 lbs
8 x 680 lbs
5 x 720 lbs
5 x 770 lbs
SMITH MACHINE SQUATS
3 x 10 x 105 lbs
(my quads were fried after the presses so just wanted to be sure I got some in with good form)
LEG EXTENSIONS
3 x 12 x 90 lbs
HAMTRACTOR (SEATED LEG CURLS)
1 x 15 x 90 lbs
1 x 15 x 120 lbs
1 x 15 x 150 lbs
SUPER HORIZONTAL CALF MACHINE
1 x 20 x 90 lbs
1 x 15 x 180 lbs
1 x 12 x 270 lbs
1 x 10 x 270 lbs (3 sec. flex at each rep)
Posted in Training
Thursday, June 19th, 2008
No witty reparte today! Just worked the iron hard today! One PR milestone hit today! WOOHOO!!!!!
DEADLIFT
1 set of 12 @ 135 lbs
3 sets of 5 @ 225 lbs
1 set of 2 @ 275 lbs
1 lift of 300 lbs **RECORD**
FRONT LAT PULLDOWNS
1 set of 15 @ 90 lbs
2 sets of 12 @ 110 lbs
1 set of 10 @ 120 lbs
SEATED CABLE ROW
1 set of 15 @ 80 lbs
3 sets of 12 @ 100 lbs
TRICEPS ROPE PULLDOWNS
1 set of 15 @ 70 lbs
3 sets of 12 @ 80 lbs
SEATED OVERHEAD TRICEP EXTENSIONS
3 sets of 12 @ 20 lbs each
CLOSE GRIP SMITH BENCH PRESS
3 sets of 10 @ 65 pounds
Posted in Training
Wednesday, June 18th, 2008
Yesterday I was taught a very valuable lesson from a good friend here on bodyspace, Melinda F. She taught me that positive thinking is of the utmost importance and to tell myself every day that I am gorgeous. This was a very difficult step for me to do. Have you seen on TV and movies where someone has to apologize and they say, I am s-s-s-s- and they cannot get that last word out. That was literally me, I could not say that last word and when I finally did, I didn’t truly believe it. I am still saying it and trying to believe it. It is getting easier to say and I am now starting to see the good things about me instead of the bad things. It will take time just as my physical transformation will but I am finally on that road to recovery. Thank you Melinda for leading me down that right path!
Today’s workout biceps and shoulders (at home)
concentration curls - 3 sets of 12 @ 22 lbs.
alternate bicep curls - 3 sets of 12 @ 17 lbs.
alternate hammer curls - 3 sets of 12 @ 17 lbs.
DB shoulder presses - 3 sets of 15 @ 17 lbs.
DB lat raises and front raises superset - 3 sets of 12 @ 12 pounds each
Posted in Training
Tuesday, June 17th, 2008
Last night I did get a call from my grandkids, my granddaughter was going a mile a minute on the phone, telling me all the things she wants us to do the next time I see her. Let’s see, she wants to play soccer, baseball, basketball, football, do the monkeybars. And this summer she wants me to take her to Wonderland (Local amusement park), the Waterpark, golfing (both mini-putt AND a driving range!?!?). Man, this girl wants everything and she’s only 8! Then my grandson came on and talked about his boo boo but it is still hard to understand him completely over the phone. Still was great to talk to them. Was on the phone for at least a half hour with them.
Today’s workout: CHEST
BENCH PRESS
2 sets of 10 @ 135 lbs.
3 sets of 5 @ 155 lbs.
Perfect weight for number of reps, last rep was a struggle every set
INCLINE DUMBBELL PRESS
1 set of 15 @ 20 lbs each
3 sets of 12 @ 30 lbs each
good weight. Could have gone heavier but my form would have suffered.
INCLINE DUMBBELL FLYS
4 sets of 12 @ 20 lbs.
Still getting the form correct on these but they feel like they are getting better
CABLE CROSSOVERS
1 set of 15 @ 30 lbs
1 set of 12 @ 50 lbs
2 sets of 12 @ 60 lbs
Felt pretty strong on these.
PEC FLYS
1 set of 15 @ 60 lbs
3 sets of 10 @ 80 lbs
80 pounds was perfect to work the chest hard without losing form
CARDIO - HIIT (brackets is minutes at which I stayed at that speed) All at 0.5 incline
(2) 3.0 (1) 5.7
(2) 3.5 (1) 6.0
(2) 3.5 (1) 6.2
(2) 3.5 (1) 6.3
(2) 3.5 (1) 6.5
(2) 3.5 (1) 6.5 (2) 3.0
20 minutes total, 282 calories burned, 1.38 miles traveled.
Posted in Training
Monday, June 16th, 2008
I have never seen a weekend with so many thunderstorms as there was this weekend! I mean they were beautiful watching them from out balcony seeing the fork lightning in the distance. Wish I had a good camera so I could have taken some pictures.
Didn’t go to the gym at all this weekend. Wore my dress shoes home instead of changing into my runners so I had no shoes, and last time I tried to wear non-runners to the gym Iw as told I couldn’t. So that really sucked. Will work harder tomorrow to make up for it.
Went to see Craig Ferguson on Satuday. He was brilliant. Very funny. Problem was it was in an old theatre and the chairs were horrible. Old wooden chairs with very little leg room. I was bent over with my shins banging the chair in front of me, made it very uncomfortable. Then Sunday was a quiet day just me and the wife enjoying the day. None of the stepkids called for Father’s Day. I guess it wasn’t stepfathers day huh? Tried calling my father, but when he is in bed 23 hours a day it is really difficult to really talk to him over the phone. Wish he didnt live so far away…
Well I hope everyone is working hard and reaching their goals, 5 more weeks for the circle bash! I am really looking forward to it! God do I need a trip away! LOL
Posted in Training
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