bsto915’s BodyBlog

Sitting back eating my salad and reflecting on my workout…

30 minutes – 2.86 miles, 568 calories

Not bad…. Slowly working my way back into shape.

5 weeks till I leave for Columbus. Can’t wait.

We went from 60+ yesterday to 51 at the crack of dawn and going lower from there.  Felt good when I left the house, but then the rain and wind kicked in. So I quickly turned around and used the gym here at work today during lunch.
 

Arms – Biceps
 

Dumbbell Curls - 3 sets (45 lbs – 10 reps)
E-Z Curl Bars – 3 sets (75 lbs) 15, 12, 15
Machine Preacher Curls – 3 sets (110 lbs – 10 reps)
Dumbbell Hammer Curls – 3 sets (35 lbs – 10 reps)
 

Triceps – Supersets
 

Rope press downs / Seated Dips – 140 lbs (15, 12, 10) & (30, 24, 20)
Machine Dips / One arm overhead extensions – 330 lbs(15 reps) & 25 lbs (8 reps)
 

Stationary bike – 15 minutes
 

Felt good to get the pump back. There is nothing like the feel of your arms about to explode. The sight of that vein running up your bicep full of blood… What a rush!
 

I will hit the cardio two times tomorrow if I don’t get out tonight.

Yesterday I was a stressful day both home and work, but I made it through.

Cardio - 25 minutes, 2.5 miles 537.8 calories burned.

Today will be cardio and legs… Fun fun!!!!

So yesterday I had to watch the festivities yesterday in the gym at work, so I got 35 minutes on the bike. Last night I went to a very crowded gym and got another 30 minutes of cardio in.

15 on the treadmill ( 1.5 miles 386 calories) & 10 on the eliptical (116 calories).

There were many character in the gym including "look at me" man. You know, the one that drops weights all over the place and insist on staring at himself in the mirror. Too funny. Perhaps I will have to blog about gym characters soon.

Yesterday food count:

 Have to do a better job of increasing my protein count on the day. Only half way to where I need to be.

Anyway, today will be a 25 minute HIIT session.

Well I have no one to blame but myself. No more excuses about my situation. I have gained 7.4 lbs since 12/16/08. And believe me, I feel it. But instead of being disappointed or in a state of despair about the gain, I am mad. So now what am I going to do about it?

First I put my nutrition log on my desktop. I realized I have to track what I have going in my body.

Here at work we have a TV in the break room, but it did not work. So I went to the gym and sat on the stationary bike and watched the Inauguration speech. Since I was there, I started pedaling. 35 minutes later, I’d completed 12 miles, 170 calories burned in my dress shoes and work clothes. Not bad for day one. I plan on getting about an hour of cardio in later this evening.

Well I am back on the grind. Thanks to ShanBL, and Niknak for getting in my shhhhh.

Today: 24 minutes, 2.25 miles, 500.4 calories burned. I am going to a traditional aerobics class tonight.

I did a no meat diet for the last 9 days.  It probably helped me keep my weight level. I am slowly reintroducing it to my diet starting today. I’m going with a cardio blast for the next 10 days. I have to take a trip this weekend that will prevent me from doing any lifting, but I should be able to run, work my abs, and do some push-up / dips routine. So I hope to see a reduction by the 24^th which will be my next weigh-in / measurement date.

Saturday I did a double session.

            A.M. – 25 min HIIT session

                      
  2.25 miles, 525 calories

            P.M. – Legs

                      
  Leg extentions – Double legs 3 sets, 10 reps, 154 lbs

                      
                              Single leg 3 sets, 10 reps, 60 lbs

                      
  Leg Press – 3 sets, 495 lbs 15 reps

                      
  Calf raises (on leg press machine) – 3 sets 495 – 37 reps

                      
  Squat – 4 sets, Sets 1 & 2, 225lbs – 15 reps

                      
                          Sets 3 & 4, 275lbs – 12 reps

Sunday was Football Sunday… didn’t do a darn thing exercise wise. Unless you count screaming and running around the living room exercise. LOL

Today I feel sore from the first time back on legs. I hope to get a 20 minute HIIT in today. We will see.

Hope everyone had a good weekend.

Happy Saturday!

I am sitting here getting inspiration for my fellow BB.Commers. Today is leg day. Been a while since I hit it hard, so I know Monday will be a hot mess, but my plan is to do plenty of stretching and have a fresh back of Epson salt. LOL

My supplements from Muscletech showed up yesterday, so I will take my progress pics this weekend and officially get started. Goal is to look good when I attend Arnold in March and the best shape for summer since college.

So here we go!!!

Work was crazy yesterday, so I had to sneak down to the gym we have here. No cardio, but was able to release some energy. I went a little heavy, but its all good.

Biceps
 

Alternating dumbbell curls – 3 sets (50, 50, 45 - 10 reps)

Machine Preacher curls – 3 sets (110lbs – 10 reps)

Dumbbell Hammer curls – 4 sets ( 30, 30, 30, 25 – 10 reps)

Triceps
 

Pressdowns – 3 sets (180, 180, 170 – 10 reps)

Machine Dips – 3 sets 315 lbs – 27, 25, 20

Seated dips – 3 sets of 20

Tomorrow,  AM – 40 min cardio, PM - Legs

Sorry Dnsigma, but had to borrow your format for this one. Hope I don’t have to do it anymore…

When strolling in the gym from a late not bender, try not to stand next to others. Especially if your pours REAK of alcohol. And please don’t bring the family with you to the gym pretending everything is ok. It’s not cool….

Other than the local liquor stores #1 customer, I had a good day. I woke up at 5 and did shoulders and back. At lunch I jumped on the treadmill. Mind you I have not done anything since 12/20 and I had a bad chest cold last week. Everything was fine through the first 16 minutes. I was struggling, but ahead of pace. My goal is always a minimum of 2 miles in 20 minutes. I was at the 1.76 mark with 4 minutes to go. Then Mr. Vodka on the rocks strolls in with the family. I am in the middle of a sprint. The treadmill is on 10.5, and I inhale. WTF!!! Dude jumped on the machine next to me and before he could even start the machine I could smell the liquor. DAMN!!!

Needless to say, the rest of the run was horrible. 20 minutes 2.1 miles, 491 calories burned.

Shoulders

Machine Shoulder Press – 3 sets 286 lbs – 12 reps

Dumbbell Lat raises – 3 sets 30/20lb dumbbells – 10 reps each

Rear delts (Fly machine) 3 sets  150lbs – 10 reps

Dumbbell Shrugs – 3 sets 75lbs -15 reps

Back

Lat. Pulldowns – 3 sets 144 lbs – 12 reps

Bent over rows – 3 sets 125 lbs – 10 reps

Seated rows – 3 sets 144 lbs – 10 reps

Today’s workout

Arms / abs