bsto915’s BodyBlog

They say the truth hurts, and nothing is truer than the tape measurer. I was trying to avoid it, but woke up this morning and said let make it happen. First I took my measurements and the icing on the whale-cake, the weigh-in.  I gained 5 lbs in one week. Obviously I put my head down and walked right into the closet to change into my workout clothes.

5 minute warm-up @ 7.1

Chest/Abs

Bench Press Barbell – 3 sets (245lbs-10, 8, 225 – 12)

Incline (Hammer strength) – 3 sets 230lbs x 10

Cable Crossovers – 3 sets 10 reps (75, 80, 85 lbs)

Machine Flyes – 3 sets 10 reps (190, 195, 200 lbs)

Cable crunches – 3 sets 37 reps (120lbs)

Leg raises – 2 sets 25 reps

Ab roller crunches – 2 sets 100 reps

Tomorrow will be shoulders & back, plus a separate HIIT session.

I went into yesterday thinking I will be good. Eat moderately, with one piece of my sisters award winning pound cake.  We then my mom brings me the homemade pecan brittle. And my other sister made carrot cake. Did I mention the sweet potato casserole, Mac & Cheez, green bean casserole, homemade rolls from scratch, etc…

Oh the humanity of it all…

I feel like a bloated whale today.  And I know it we get even worse tonight. Having a card party and fish fry.  So yes, I know admitting the problem is the first start to recovery, and …

“My name is Rhyno, and I am a carbaholic! I am a good food-a-holic. It just be callin me.”

All my people leave Sunday morning, so I will be in the gym right behind them hoping not to spend the entire day falling in love with the treadmill.

Hope everyone had a blessed and safe Thanksgiving. Fell free to verbally abuse me for falling off the wagon. I deserve it, and its what I love about my BB.Commers. Always keeping each other on the right pathJ

Since coming to BB.com, I have met many people that I call buddies now. It’s encouraging to find people with like goals and at different levels of fitness.  For that I am thankful. I hope everyone takes a moment and reflects on those things in life that we should thankful for….

For all that I chat with, and all those here to better their lives, I wish you a Happy Thanksgiving!

Finally got 30 minutes to spend @ the gym today.

 30 minutes, 517 calories, 2.98 miles

 Hoping to jump in tomorrow for 30 minutes & a leg workout.

I used my free sample of Super Pump 250 today. Unfortunately I could not get the full effect because when I took it I thought I was going straight to the gym. When the CIO of on of my clients called I was delayed. I made it, and yes. I got a good workout in. 

On 11/22, I will hit the 6 month mark in my quest to get in shape. BB.com has been an inspiration & motivation part of my success. I have met (electronically) many people both with the same goals and already where I want to be. For this I am thankful.

You knew a “but” was coming…

Perhaps I am sitting her frustrated about other things and it is leaking into my thoughts. We all get disappointed when things do not move as fast as you would like and default to the blame game. Today I am sitting here looking some of these profiles and thinking to myself,

No they have never been fat. If I started skinny, what I would do…

Then I stopped and thought about it… No they are not fat because they did not go on a 10 year binge of eating everything in sight.

And yes if you were skinny, but you are not, so MOVE ON.

I had to remind myself that I put myself in this position, and I must pull myself out of it. Just like I broke through the 240 lb plateau, I will break through the 232 plateau. 

Not sure how yet, but I have to make it happen.

I am also considering an online trainer. I have put a few e-mails out to get some info, but nothing back yet. I am not sure how it works, but perhaps it will be the change I need.

7 lbs, I CAN DO IT!!!!

Ok. I am stepping away from the mirror.

(Why do I feel like that guy from SNL? I’m good enough. I’m smart enough. And gosh darn it, people like me. LMAO!)

This one is long, but I am still laughing about it.

So I had to get my XM radio installed yesterday. There is a branch of my gym next door to the installation place, so I strolled in while they worked on my car. I wasn’t sure if I was going to lift or do my long run when I walked in, but when I saw the young guys by the weights, I figured it was time to run.
 

My gym has a row of about 10 treadmills. I selected the second one on the far end. It gave me my own corner of the gym to zone out in. Goal for the day:
 

3 miles – 35 minutes
 

So I started out running the first mile at 6.0. So that’s a 10 minute mile. Nice and easy, right. Now the whole time I am doing this, the young crew is flexing, talking loud, and impressed with there physiques. I am an old man, so I just tune it out and tune my IPOD up. By the time I am about 30 seconds from moving into the next phase of my workout, the youngsters figure its time for some cardio. Kayne is coming on and telling “you can’t tell me nothin’” so I am feeling good. The 3 youngsters decide that they will take the treadmills right next to me. Upon closer inspection, I see that the tallest one is like 5’9” maybe 200 lbs.
 

Now I am trying to focus, but I am figuring, why are you all going to start some sh#t?
 

Anyway they get on and start doing there thing just as I push the treadmill to 11. Now normally I would start at 10, but I am mad cause these knuckleheads all up in my space.
 

Dude closes to me takes his treadmill from 5.5 to 9 once he sees me in sprint mode. I thought he was going to fly off the treadmill. It was all I had not to laugh. 
 

That was hilarious. He was obviously the ringleader of the group, so I tried to remember being young and dumb like that. I was done with the whole situation when I started my upper body workout. I started out on the bench. Now mind you I do not lift heavy anymore, and after my warm-up set, the crew must have been done with the cardio for the day. I moved up to 245 on the bench and the leader walks over and says… “Whoa, you need a spot?”
 

Now I wanted to say “take you lil’ scrawny a$$ somewhere.” But I maintained and replied with a simple “naw dude, I am cool. Thanks.”
 

That was the adrenaline boost I needed. When I started popping reps out as fast as I did my warm-up then rack the weight, the threesome looked at each other then left the gym. There was an older woman there (maybe in her late 40’s), she was already crackin up. I just shook my head. She walked over and said “Thank you. Then boys think they own this place.”
 

I just shook my head and said “rookies”. 
 

Well I knew I would do a HIIT session, but didn’t have a specific goal beyond my 2 miles in 20 minutes until I saw my buddy ShanBL got 25 minutes, 530 calories in her session. I am not being competitive, just looking for that motivation. So I walked in the gym thinking 25 minutes 500 + calories.

There were only 3 people in the gym, so I felt good about that. I jumped on and completed the following.

0-7:59, (6.1)

8-8:59, (11.0); 9-9:59, (4.0)

10-10:59, (11.1); 11-11:59, (4.0)

12-12:59, (11.3); 13-13:59, (4.2)

14-14:49, (11.1); 15-15:59, (4.2)

16-16:59, (11.5); 17-17:59, (4.0)

18-18:59, (11.1); 19-19:59, (4.0)

20-23, (6.2); 23-24, (4.0)

24-25 (8.9)

25 minutes, 554 calories, 2.76 miles

SMOKIN!!!! I might hit my goal for the week after all.

Side note: Who picks the music for the gyms? I was trying to collect my thoughts in the locker room, and by this time I’d taken my IPOD off. That’s when I noticed this slow country song coming over the stereo system. Now don’t get me wrong. I can listen to anything as long as it’s done right, but this was one of those “the dog left me, I don’t have another beer, and I am out of gas” songs. Who get pumped up off that? Pick up the pace man. No wonder things are so bad for ya. LOL….

I felt like crawling out of the gym yesterday. I started out at 5:30 in the morning with a HIIT session. I usually look for the 2 mile mark to be my goal, but I was there with a minute and a half left. I will need to up the mark. LOL

At lunch, I did the following upper body workout.

Bench - 2 sets (245 x10), Smith machine inclines - 2 sets (235 x 10)

Shoulder press - 3 sets (275 x 10), Dumbbell lat raises - 2 sets (30 lbs -10/ 20 lbs -10), Dumbell Shrugs - 2 sets (75 lbs x15)

Lat pulldowns - 3 sets (144 x 10), Seated Rows - 2 sets (156 x 10)

Alternating Dumbbell Curls - 3 sets (35 lbs x10/20 lbs x 10), Machine Preacher Curls - 2 sets (110 x 10)

Dip station / tricep pressdowns - 3 sets (15 dips / 108 lbs x 10), Seated dips - 3 sets of 30

Then I got the super genius to idea to do another HIIT session. Right!!!!!

I did the first 5 minutes with my upper body so tight I felt like i was in a straight jacket. I completed the first two sprints, then said, thats it. I walked at an incline of 8 for the remaining 11 minutes at 4.2

No mas. No mas. LOL

So I went to the gym today. Had another great HIIT session30 minutes 640 calories