bsto915’s BodyBlog

Just got back from the gym. I feel like my legs were replaced with J-E-L-L-O! My goal has been to reduce my body fat, but not lose my size. The areas I did not want to reduce size (arms, thighs, and calf), were the first to reduce in size. Thus I have really been hitting the weights to build muscle in my legs.

Well today I really went heavy. Felt good during, but it was a LONG walk to the car, and the step? Are you kidding me? LOL. Internally I am thinking, "why did you get fat and lazy." LOL

WOOHOO! Anyway. I feel like I am back in the swing of things. Enjoying my protein shake. Not wanting to move until my legs are put back under me.

Hope everyone is having a great week so far. Almost humpday!

I finally got back on track Thursday. I made the mistake of purchasing some RTD from someplace other than BB.Com….. MISTAKE! I saved a few bucks, but the batch was bad, and I got sick. Stomach was just messed up for a few days, so I didnt workout at all. So in frustration, I got off my diet and gained 4 lbs.  Thursday I said thats it. Ran a mile for every pound gained. Then yesterday, I got in a HIIT session. So I am at 6 miles for the week. I am about to hit the gym and do upper body. I will run a mile after it is over. Below is my planned workout.

Bench - 3 sets (245lb -10 reps); Incline Smith Machine - 3 sets (245 lbs - 10 reps)

Shoulder Press - Machine (278 lbs - 3 sets); Shrugs Dumbbells- 3 sets (75 lbs - 15-20 reps)

Lat pulldowns / seated rows - 3 sets (156lbs - 12 reps) Superset

Standing Alternating Bicep curls - 3 sets (35/40 lbs - 10 reps); Preacher Curl Machine - 3 sets (110 lbs - 10 reps)

Dips - 3 sets (20 reps)/Tricep extentions - 3 sets (120 lbs - 15 reps) Superset

Ok, so I am having a rough week.  Monday I was off my diet because I was eating B-day cake and ice cream. I did hit the gym and get upper body in. Tuesday I didn’t do anything. Wednesday I got up early and did legs. I tried to do a HIIT session afterwards, but it was no go. Yesterday I planned to run, but got had a friend ask if I could attend a special event she was bartending at. 2 Chocolate martinis later, I was in the zone, and there was no way I was going to hit the gym that night. So as you can see, it’s been bad. 

I finally got up this morning and said that’s if. I got 8 days and its all business. Packed my bag, had my morning shake, and made my lunch and snacks for the day. I went upstairs and saw I was 235.6 on the scale. I knew I had a breakfast meeting, but order 1 scrambled egg and 1 piece of dried toast. 2 hours later, I had my plain oatmeal. At 1:30 have my dose of No Vapor & pre-workout protein, and then hit the gym. 

And yes I plan on getting a minimum of 5 miles in Saturday & Sunday. 

8 days of focus and reward. That’s what it’s all about! 

I didn’t want to take 2 days off so I headed to the gym this morning. I officially start phase III tomorrow. I figured this would put me ahead of the curve. 

Long Day Cardio: 1 hour on the Treadmill, 5.08 miles, 800 + cal. 

 I set my new goals last night. I will go for my weight goal over this 2 month period. I said I wanted to get down to 225 by the end of the year. I am close, so I will go for broke:-). I haven’t seen 220 anything since 1995, so this is very encouraging. I will begin my 37th year focused and in the best shape since playing ball in the early 90’s. I have coupled the weight goal with my main focus on slicing it up. This will make me try and hold to eating clean 100% of the time. I keep seeing these guys on the main page with the washboard abs, and it is inspiring me. I have to give Big Koncrete, SuperMaine, & Nick Edge props for maintaining that conditioning. INCREDIBLE. 

So starting tomorrow, year 37, and once again it’s on! 

Ok, so I walked into phase 2 of my transition with the goal of introducing some weights back into my routine, and continue to improve my diet & cardio.  I was only trying to lose 5 lbs, but wanted to start seeing muscle under the fat.

So here I am, 2 weeks before my deadline, and I am at goal.  WooHoo!!! In addition some of my clothes falling off & those close to me are noticing the change in me. That’s been a positive. Now I am taking this weekend to put together a plan for phase 3. My goal for the year was to get to or under 225. I am 7 lbs out.  I think I may go for it, but it will mean busting my ass for 10 weeks. I can see myself starting to plateau off.  But If I go for it, it will just be another challenge to focus on.  

So walking into year 37 of my life, I will have a new fitness goal and will continue to move forward with making a healthier me.

I went to the WBFCATL show last night www.wbfcatl.com). AWESOME. It was very inspiring. There were some very big women and men. In addition there were some very lean men and women. I think that was the most amazing thing to me. The condition in which these individuals came in with was incredible. I was walking among the crowd, and came up behind the middleweight winner. On stage he looked huge, but he was maybe 5′7-5′9. It had me perplexed. I mean I am 6′0″, 233. So I am not a small guy, but I am by no ways massive. I dwarfed this guy. So how impressive must the amount of muscle on his frame be? I have to applaud all the competitors for the determination & dedication. 

Today I reflect back. Besides watching my STEELERS stomping a mud hole in the Texans, I am torn. I want to go in the gym and hit the weights hard, but I know my current plan has been working. If I can stay on course and drop my body weight & body fat ratio down to an acceptable number, then I can work on packing on the muscle, and it will be more noticeable….. GRRRRRRrrrrrrrrrr! 

FOCUS FOCUS FOCUS!!!! Anyway, I will head out to the gym for a HIIT session. That is if I can tear myself away from the FOOTBALL. LOL 

Well I was still recovering from attending my neighbors "Doggie B-day Party", so I got up at 9 and cut the grass. My lawn is not big, but with all the trimming, edging, etc… it takes about 50-65 minutes to complete.  I consided that my low intensity warm-up. Afterwards I took a dose of NoVapor and hit the gym. LEG DAY!!!!

I walked in thinking I would try and hit it hard to see if I was ready. Below is my workout.

Leg Extentions - 3 sets (165-both, 66 single legs for 10 reps)

Leg Press - 3 sets ( 540 lbs, 680 lbs, 720 lbs for 10 reps each)

Squats - 3 sets ( 275 lbs, 295 lbs, 315 lbs for 10 reps each)

Lunges - 3 sets (40 lb dumbbells for 10 reps each)

Slowly but surely I can feel the strength coming back. I plan on doing cardio today for about 30 minutes.  Got all my clean foods with me today.