bsto915’s BodyBlog

So I was off yesterday, and had a cheat meal. I woke up this morning determined, and wanting to get back on track. I got up and weighed in, 237.6. So I download some new music and tell myself, “Ok we are doing an hour of cardio today.” I make it happen. 5.25 miles in 61 minutes. I was drained, but felt good. I definitely accomplished something I have not done since college.  

After I got home I made a good, “clean” meal. Took my dog to a neighbor’s doggie b-day party (why is his social life better than mine?), then started watching my Wolverines lookin like Sh@#. 

About 6:30 I ask what’s for dinner tonight, and I am told PIZZA!!!!! 

WTF! Pizza is my kryptonite. I am just in shock. Now I have to scramble to find a clean meal. Geez! I am walking around looking for Lex Luger now. I need to open a can of whip “booty”. Geez!!!! 

So I took yesterday off. I didn’t do a darn thing workout wise. I went to a high school football game. I only heard the pad collide once. Interesting how these kids approach the game. It’s a different mentality today. I could go all day with this topic, but I digress. 

Today I plan on hitting it hard this morning. I have to go grocery shopping later. Need to get all my “clean eating” foods. I also ran out of Whey, so I will need to go pick some up. Plan for today is to try and get an hour of cardio in today.  If I can avoid the rain, I will cut the grass too. That’s usually an hour outside as well. Tomorrow I will do legs. Might take some Iso pics of the arms and legs. Depends on how I feel. 

Anyone have any big Labor Day plans? 

Well I did get my new measurements. Weight did not really drop off a lot, but the waistline is moving in the right direction. When I look at it historically (since 5/22), my belly has dropped from 44in to 40.5in. and my waistline from 41.5in to 38.75in. So I am moving forward and that is encouraging. 

Ok, today is upper body. Yesterday I did HIIT and abs. I can definitely feel a tighter core when I run and do other things. Need to work on my delts, so I will hit them hard. 

Hope everyone is having a fabulous week. Anyone with big Labor Day plans? 

So I hit the gym. Workout is below. I felt good, pushed the weight up again. Felt the burn, but still know I can do more. Had to fight that urge to lift for mass. Its so tempting. But its all good. Was rockin to my IPOD, which I did find. YES!!!!  Today I will do just cardio and make sure I eat right. Weigh in is tomorrow, so I will see where I am.

Tuesday’s Leg workout

5 min run on treadmill - 7.5 speed

Leg ext - 3 sets (132lb double leg, 66 single leg - 10 reps per)

Leg press - 3 sets (450lbs, 540lbs, 630lbs)

Calf raises - At the end of each set on the leg press, 20 reps at same weight

Squats - 3 sets (225, 245, 275. 10 reps each)

Lunges - 3 sets of 10 with 40 lb dumbbells.

5 min light jog at 6.0 speed.

Ok, good news is I am on day two of eating clean (Woohoo). Also, I found my IPOD!  (I thought I would die when they were playing Michael Bolton in the gym)

Today is legs and abs. I want to hit it hard. I can already tell the difference in strength after a few weeks of incorporating weights back into my routine. I also have seen a slow in weight loss. But muscle weighs more that fat, right.

Anyway. I am downloading to my IPOD now. Will hit it in about an hour.

Ok, so I am in a state of panic. Unlike you BB.com-ers with the chiseled bodies and solid determination, I need my music to get me through certain stick points in my workout. The music allows me to zone out and also lets me know where I am according to time without watching the clock on the treadmill or elliptical machine. There are also times when the mind is saying “no more, it’s too heavy” or “just do 8 reps this set”. That’s when Kayne will tell me “You can’t tell me nothing” or Common will say ”I fit’n to take to the tip top baby!” My music is a key part of my workout. And since I don’t have a training partner, me and my IPOD are best friends in the gym. Well the battery went dead in it last week, and I have not been able to find it.  I don’t know about you, but my gym plays some of the worst music ever. Who gets motivated to ABBA or Phil Collins? Now don’t get me wrong, both have a place and I don’t mind listening to them OUTSIDE of the gym. 

Ok, I am done. On E-bay now looking for a new one. Hope everyone had a good weekend. 

Well since my goal is to take it down another 10-15 lbs, I have not been lifting. So I started back so as not to lose too much muscle. Gone are the days of lifting 400+. I have modified my workout to hit all upperbody muscle groups in an intense fashion. So here is my modified workout.

5 minute warmup on the treadmill (7.0 speed) 

Bench press (barbell) - 2 sets of 10 (225lbs)

Incline Press (Biangular Machine) - 2 sets of 10 (270lbs)

Shoulder Press (Machine) - 2 sets of 10 (258 lbs)

Lat Pulldowns - 2 sets of 10 (165lbs)

Seated rows - 2 sets of 10 (144 lbs)

Shrugs (dumbbells) - 3 sets of 15 (75 lbs)

Alternating Curls (dumbells) - 2 sets of 10 (35 lbs)

Hammer Curls (dumbells) - 2 sets of 10 (25 lbs)

Preacher Curls (machine) - 2 sets of 10 (110 lbs)

Dips - 3 sets of 15

Tricep pressdowns - 2 sets (108 lbs)

Ok, so it’s been 3 months since I decided to get my sh#% together. First I was mad that I would allow myself to get that bad, but on the flipside, I am encouraged by the consistency in which I have pursued my goal. Many times in the past I would fall into that “resolutioner” mode. You know those that say I will be healthier this year, and you don’t see them after President’s day in the gym. Sure I would always hit the weights, but never pay attention to the cardio & diet. 

This time I did both. Its only 17 lbs, but I am lighter than I have been in 15 years, and for the first time in a long while, I feel the change in energy. I still have 10 lbs to go before the end of the year, but I have 100% confidence that I can get there.  

Many thanks to the bloggers & online friends that have given words of encouragement and advice.  I find myself incorporating Bodybuilding.com into my daily routine. LOL 

Ok, so in 3 months, I hope to be in the best shape since I was on the gridiron…. Speaking of which IT’S Football Season!!! I’m hyped! But I digress. Still at work. Don’t need to turn into Terry Tate, Office Linebacker. 

Hope everyone has a great weekend. I will be doing a HIIT session today, Upper body tomorrow with a long walk, and HIIT again on Sunday! 

So I did my leg workout yesterday, and then my HIIT this morning. I was feeling good so I did my yard work. Once it was completed, I had to go to get some additional equipment. The ride is about 5-6 miles one way. When I finally got home, I felt like someone have a visegrip on both hams. Man this is reason #1 to not stop working out. The soreness is no fun. So I will be a little slow for the next few days.

Hope everyone had a great weekend. Let’s make some things happen this week.

I been avoiding working my legs until yesterday. I started using NO Vapor and worked my legs. I could feel the temperature rising almost immediately. Below was my work out.

5 min warmup on the treadmill

3 sets Leg extentions ( 155/10, single legs 55 /10)

Leg press Warm up - 360 lbs x 10rps; 450lbs x 10; 540 x 10, 590 x10

Squats - 3 sets, 10 reps, 225lbs

Lunges - 3 sets 10 reps, 40 lb dumbbells

It was a decent start. I did some ab work too. Felt good. I can feel the soreness now. My fault for not doing this earlier.

This moring I will do my HIIT training, then some yard work. Friends coming by, so I will be on the grill most of the day.

Watched the webcast of Europa. Men and women were in great shape. Congrads to all the winners.