bwestgat’s BodyBlog

After 5 days straight of weightlifting, today is a day off from it.  I did a 20 minute bike ride that made me sweat and got my quads burning.  I also did some abs.  I did 3 sets of 20 reverse crunches, 3 sets of 20 crunches and 3 sets of 20 side crunches.

My eating today:

Meal 1 - 1 egg, five egg whites, oatmeal and a handful of raisins, omega 3 tablet, multi vitamin, coffee

Meal 2 - Protien shake (20 grams of whey, scoop of oatmeal, 7 frozen strawberries, skim milk, 5 ml creatine)

Meal 3 - skewer wrap

Meal 4 - Protien shake (same as above less the oatmeal and creatine)

Meal 5 - chilli (xtra lean ground beef, red kidney beans, tomato soup, onions, vinigar and chilli powder

Meal 6 - cottage cheese, fat free sugar free yogurt and blueberries

Feeling good.

Workout:

Shoulders, traps and abs

Military press on the Smith machine (haven’t done shoulders first in awhile, loved the feeling of strength) - 2 warm ups the 135 for 12, 155 for 10, 165 for 9, 165 for 6 drop to 155 for 7 more then drop again to 135 for 6 more.  Good pump.

Wide grip upright rows - 10 at 110, 10 at 120, 10 at 130 - pain in bicep forarm insertion 8 out of 10 (stupid injury has been with me for almost a year)

arnold presses - 10 at 50, 9 at 50, 8 at 50

rear laterals - 40lbs for 12 (then daughters poopy pants incident) then 12 then 12

Smith machine front shrugs - 255 for 3 sets of 10 last set I did 10 more shrugs with no weight

Smith machine rear shrugs - 225 for 3 sets of 10 last set I did 10 more shrugs with no weight

Abs - V-ups 3 sets of 20, inclined crunches 3 sets of 20, side crunches 2 sets of 20

Eating

Meal 1 - Protien pancakes (see old post for recipe)

Meal 2 - protien shake (banana, 7 frozen strawberries, 1?3 of a cup of oatmeal, skim milk and 20 grams of whey)

Meal 3 - 1 chicken breast, sweet potato, brocolli

3 grams of cratine prior to workout

Meal 4 - (postworkout) - 591 ml of gatorade, 3 g of creatine and 32 grams of whey protien

Meal 5 - cottage cheese, fat free sugar free yogurt, blueberries

Meal 6 - Skewers - chicken breast, multicolored peppers and mushrooms skewered, add a bit of oil and montreal chicken spice

Meal 7 - cottage cheese, fat free sugar free yogurt, blueberries

Another great day.

I was down in the basement doing shoulders in my gym when my daughter (age almost 3) showed up at the door with no pants on.  "Oh oh" I thought "this can’t be good".  Usually when my daughter shows up with no pants she has "made an accident" or as my wife puts it "made a present for daddy".  I had left my daughter upstairs to watch the Jungle Book while I went downstairs to weightlift.  I was doing shoulders, traps and abs.  I ran upstairs expecting to find a puddle on the couch.  When I hit the top stair I was hit in the face with the most aweful smell that made me cringe.  "Oh no" I thought, "it’s a number 2!!".  I ran over to the couch and found it dry.  Hmmmm, did my daughter make a number 2 or did the dog just cut one, the smell was comming from his direction.  I went to the 2 bathrooms in a desperate hope that my daughter had used the "potty" the way she was supposed to.  Both "potties" were empty.  Now I had to find her pants.  I looked all over the house trying to find them, but to no avail.  Finally I turned to my daughter and said "Chantelle where are your pants".  She brought me into her room and said "dere" as she pointed into her underwear bin.  I stuck my hand in there and quickly withdrew it.  She had taken her "dirty" (I use this word in its loosest sense) underwear and put it back into her underwear bin.  I grabbed the "dirty" underwear and ran for the bathroom.  I cleaned out the underwear while holding my nose.  Meanwhile my daughter was following me the whole time asking "watcha doin dadda".  I noticed at that point there was "dirt" on the toilet handle.  "Oh no" I thought, I think it got worse.  I looked at her hands.  Ack!  I Picked up my daughter and put her hands under running water and scrubbed for all I was worth.  When that was all done I cleaned her up and sent her on her way.  I still hadn’t found where she did the crime.  Guess that will surprise me later today.  Now back to my weightlifting.  Man am I ever strong for these shrugs, oh yah I just took 15 minutes out to deal with "the problem".  Why don’t you ever her of the pros dealing with this sort of thing.  Sigh.

My workout:

Back and biceps

wide grip and narrow grip pullups - wide 18, narrow 12, wide 10, narrow 10, wide 10, narrow 10

pulldowns - 165 lbs for 3 sets of 10

one handed dumbell rows - 3 sets of 10 with 100 lbs

cable rows - 3 sets of 12 with 165lbs

Back took everything out of me and biceps suffered. I am not used to doing biceps after back.

barbell curls - 3 sets of 10 with 100 lbs (usually do 110-120)

inclined curls - 3 sets of 10 with 40lb dumbells (used to do 45)

concentration curls (Arnold style) - 3 sets of 10 with 40 lbs

Eating:

Meal 1 - 1 egg, 5 egg whites, oatmeal and raisins, water, coffee, multi vitamin, omega 3 capsule

3 grams of creatine just before workout

Meal 2 - (postworkout) - protien shake (banana, 32 grams of whey protien, 7 frozen strawberries, 3 grams of creatine, skim milk)

Meal 3 - salmon (in teryaki sauce), brown rice, red pepper, carrots

Meal 4 - protien shake (same as above)

Meal 5 - lasagna (1% cottage cheese, whole wheat noodles, extra lean ground beef, spagettii sauce, partly skim mozza (half normal anount))

Meal 6 - cottage cheese, no fat, no sugar yogurt and blueberries

Worked hard today and had to have a 10 minute power nap.  Successful day.

Workout:

Chest and tris:

Inclined bench press 1 set of 12 at 185 lbs, 1 set of 10 at 195lbs, and 1 set of 9 at 195lbs

Bench press 3 sets of 10 at 225 lbs

inlcined flyes 2 sets of 12 at 50 lbs and 1 set of 10 at 50 lbs

narrow grip presses 185lbs at 10, 8, 8

pressdowns 80lbs for 12, 2 sets of 10 at 85lbs

superset kickbacks with 30 lb dumbells and dips 3 sets of 10 for kickbacks and 20 for dips

Great workout.  Worked out with my wife which made it great.

My eating:

Meal 1 - 1 egg 5 egg whites, oatmeal, raisins (and a bit of splenda), water, coffee, multivitamin and omega 3 capsule

Meal 2 (postworkout) - gatorade, 32 grams of whey protien, 3 ml of creatine

Meal 3 - 9 sushi california roles with brown rice, large glass of skim milk

Meal 4 - cottage cheese, yogurt (fat and sugar free), blueberries

Meal 5 - protien shake (banana, 16 grams of whey protien, 7 forzen straberries, skim milk)

Meal 6 - brown rice, salmon (in tereyaki sauce) and brocollii

Meal - cottage cheese, yogurt (fat and sugar free) and blueberries

 I want to loose 5 lbs in 3 weeks, then start gaining some serious muscle (hopefully I will gain some muscle while loosing some fat)

Well I have gotten back from my vacation and have gotten all the bad eating out of my system.  It is time to be healthy.  I started off the morning with 1 egg, 5 egg whites, oatmeal and rasins and lots of water.  I had a multi vitamin and an omega 3 capsul.  Now for some coffee to give me the energy I need for a hard core workout.  I am going to do 5 days a week of weightlifting and 1-2 days of cardio.  My goal is to build up my muscle a bit before I focus on loosing all the fat.  However over the next 4 weeks I plan on loosing quite a bit of fat as well.  My measurements this morning were 35 inch waist (goal is 35.5 inches after the first 2 months and 32 inches after 6 months), I weighed in at 192 pounds and my goal is to come in at 182 pounds ripped at under 10% body fat (still have to do my bosy fat measurements today).  my eating will consist of 6-8 meals a day with a mix of protien (lean around 30 grams) slow digesting carbs (will keep these high until month 3 or  4 where I will start to bring them down) and fruits and veggies.  My supplements will consist of whey and casiens protien (whey after workouts and casiens before bed), multi vitamin in the morning, omega 3 capsul in the morning and I think I will start doing creatine before and after my workouts.  Can’t wait to post my progress pics.  I am focused and will kick but.

4 more days and I head out for a long needed vacation.  It is only one week but it is in Gibsons in a cabin on the ocean.  We go there every year.  This is my time to unwind and relax.  When I get back I will be 100% focused on my fitness goals.  I plan to do 3 months of a 4 day split 5 days a week, with lots of healthy eating, or what I will call my bulking or muscle gain phase.  The next 3 months I will follow the rock hard challenge in muscle and fitness to cut myself up and become more ripped then I have ever been.  I plan onloosing at least 7% body fat and gaining 5 lbs of muscle.  it’s going to be great!