bsto915 
"OCTOBER - One full month of grindin. No games! Hit the weights hard. Cardio 4 days a week, and eating CLEAN!!!"
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| Created: | 05/22/2008 |
| Total Visits: | 1671 |
| Total Blog Entries: | 94 |
| Total Comments: | 185 |
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October 13, 2009
I been hitting the weights pretty hard over the last few week. On the upper body that is. And believe me it shows. My son called me swollen. LOL
Anyway, knowing that my weight was soaring (thanks Mr.. scale), I was prepping myself for a cardio blast.
Enter leg workout… It has been months since I hit legs, and I felt good. Good that is until the next night.. I felt like someone put a harness on me and it was 2 sizes too tight.
And day 2? OMG! Stairs in the house had me whining with each step…. So why do I stop working out? I don’t know….
This week I will kick the cardio up in an effort to slim before the holiday.
Posted in Training
September 30, 2009
Wednesday is my busiest day in the office. It is difficult for me to get out to the gym, workout, and then get back in time for my afternoon meetings. But because I have been away from the gym for a week now, I knew I had to get in there. I decided to use the gym at work and hit my arms. They have limited equipment, but something is better than nothing, right?
Started with biceps. Dumbbell curls, hammer curls, preacher curls… did a lot of sets to get the burn.
Triceps work has always been my favorite. Nothing like that swell that comes from a good triceps workout. Skin so tight it feels like its going to rip open. LOVE IT!!!
So today, remember limited equipment, I hit the rope cabled press downs, & overhead extensions. I could feel the pump, but knew they did not have a standing dip station. That’s when I saw a dip machine. I thought Hmmm let me try this out. Weight went to 330, so I told myself lets do it.
Set 1 - 20 reps
Set 2 - 18 reps
Set 3 - 16 reps Yeah, the swell… I could feel it!
Set 4 - 12 reps
Set 5 - 10 reps
Set 6 - 10 reps and I was done. But the rush…. MMmmmm The rush! Woohoo! Dips dips dips. Love it.
Hope everyone had a good hump day!
Peace
Posted in Training
September 21, 2009
Been a long time since I blogged. This summer was nothing like I planned. Let’s see;
My back acted up
I was sick for 3 weeks
No cardio consistency
Work has been off the chain…
That was the bad. The good was that I feel my strength coming back, so my reps at higher weight have increased. Though the scale says “fatass”, I don’t feel as bloated. I know I have gained muscle.
With all that being said, I will go into this next phase of the year knowing I must continue to stay strong and consistently hit the cardio. By any means necessary.
Hope everyone had a great summer. Shouts out to all my peeps that pressed on and have made some incredible progress through the last few months. Keep doing your thing. YES, you inspire without saying a word.
Posted in Training
June 23, 2009
There is nothing like the feeling of a good workout that leaves your muscle pumped, your body spent, and the knowledge that today was a good day.
I have slowly been trying to work my conditioning back to where it was since my injury. Between stiffness in the mornings leading to spasms or treadmills that just are build for all you slim, fit people, I have been reduced to walking on an incline for the most part during my cardio sessions.
Today I was determined to hit it aggresively. I used the Sprint 8 technique with is similar to the HIIT program in todays session. 20 minutes later, I completed my 2 miles with (8) 30 second sprints at times ranging from 9.5 to 11.5. Felt pretty good, but wanted to hit arms while i was there as well. Blood was pumping, and I increased the weight for my bicep routine. Lets just say its been a while since I felt the total burnout in my biceps. It was a goood hurt too:-)
Next I went dip crazy since I only had 10 minutes before a meeting at work. WOOOOO! when I was done I felt like one of those video game characters after a victory. Swollen and taking deep breaths.
Now thats whats up! Tomorrow I will try a 2-a-day. Core and cardio in the AM and Legs in the PM.
Posted in Training
June 16, 2009
Good day so far. Got up early and did my cardio.
Elliptical machine 25 minutes.
I was wide awake, so I decided to ping all my BB.com buddies. (sorry peeps). Started my workday early since I was online. Went to the gym about 1:30.
Warm-up 10 min on treadmill, 1.15 miles
Leg extensions - 3 Sets of 10 (double leg), 10 singles (individual legs)
154lbs, 66lbs, 66lbs
Leg press /calf raise superset – 3 sets of 12
540lbs, 630lbs, 680 lbs
Squats- 3 sets of 10
315lbs
Lunges – 3 sets of 10
40 lbs dumbbells
I feel good and will see were I am in the morning.
Keepin’ it movin’
Posted in Training
June 15, 2009
Despite a ridiculous weekend, I feel good about my progress. 3 days of solid cardio work in. 4 days of weights, and NO BACK ISSUES!!!!!
Got up this morning to start week 3 with 25 minutes on the treadmill. Got a good sweat to start the day followed by a health breakfast of eggs and chicken breast.
Had oatmeal as my mid morning (breakfast #2), and an did arms at lunch. It is always interesting when I workout at the gym here at work. The equipment is limited and old, so I put my mind set to some prehistoric warrior. I bang 8 sets with the 35-50 lb dumbbells and finish with some machine preachers. I follow that up with 3 sets on the tri-press downs. They have a weighted dip machine that cracks me up. I don’t know how accurate the weight pile is, but I do the whole stack for 3 sets of 20. People look at me like I am crazy cause I get that serious look. Hilarious. They don’t know I am zoned out. Not even worried about them. I finish up with 3 sets of seated dips to burnout. Needless to say, I struggle getting my shirt over my head. Nothing like the burn from arm day.
Oh and not to allow myself to get to focused on growing, I jumped on the treadmill for another 15 minutes.
About to enjoy my salad now. Hope everyone had a great weekend!
Posted in Training
June 8, 2009
Week one back on the horse is in the books. Have to say it feels good. Still can’t run like I was, but have found that extended time on highest incline gets the job done. I will try to keep my same routine this week, and increase the weight and distance next week. I did drop 3 lbs, so that’s good. I will take measurements next Monday. One small step at a time.
Special thanks to Shannon and Lisa for encouraging. Shannon… unbelievable.
Chat with ya lata!
Posted in Training
April 29, 2009
When you hit rock bottom or fall on the floor, get up!
Friday I had to assist with a mentoring program. So I don’t know why someone decided to play Lex Luthor and bring the kryptonite, i.e. PIZZA. I had more than my share of course (it was callin me…).
Saturday night I went out to eat and staying with the theme we were in the Olive Garden. Somehow I found myself enjoying the Tour of Italy. To top it off, both meals were late in the day.
Needless to say Sunday morning when I got on the scale I thought Mike Tyson hit me in the gut. 249lbs. I was mad at myself, but vowed to do right.
So Monday, diet was on point. I hit the cardio good enough to make Shannon proud (30 min, 2.86 miles, 640 calories). Tuesday I had someone working on my house, so I worked from home. I did some ab work, but just made sure I ate right. This morning I did a little cardio and some crunches after I got on the scale. 243.6lbs. Moving in the right direction. I will do some more cardio this evening.
Posted in Training
April 22, 2009
Because I have been letting my peeps down (Tray, Shan, Niknak)
42 min, 3.67 miles, 800 calories
Morning Shakes 310 cal, 40g Protein, 18g Carbs
Oatmeal with raisin 360 cal, 8g Protein, 74g Carbs
Banana 72 cal, 1g Protein, 18.5g Carbs
After workout shake 260 cal, 40g Protein, 9g Carbs
I will hit the core work this evening Niknak:-)
Posted in Training
April 14, 2009
Today was one of those days that I knew I had to hit the gym twice, but I didn’t have the motivation to go once.
Thanks to ShanBL, and one of my homies here, I am back on track.
Will hit shoulders at lunch, and core and cardio tonight. 500 calories Shannon!
Hopefully the rain will be gone for a while and I can get some outdoor running in soon.
“Work hard or get your azz out the way!”
Posted in Training
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