bwestgat’s BodyBlog

No workout today.  My legs are just too weak to do legs today after a full day of skiing yesterday.  I decided to switch days and have my off day today and my leg day tomorrow.  That way I can still get a good intense day in tomorrow.

Now for the eating:

Meal 1

1 egg and 4 egg whites, raisin bran with skim milk

Meal 2

Left over spagettii from the other night (see previous body blog for recipe)

Meal 3

Salmon in teryaki sauce, brown rice and broccollii

Meal 4

Protien shake (see previous posts for recipe)

Meal 5

Hambourger - extra lean ground sirloin mixed up with a garlic clove 3 tablespoons of BBQ sauce (bullseye) and 6 ritz crackers crushed.  Mix these together with your hands and make 5 patties (500g - 600g of meat).  Cook on the BBQ.  Add some low fat cheese of you desire.  Put on a high fiber whole wheat bun, add mustard or ketchup and spinich leaves.  Then have the hambourger with raw vegies.  I cut up some carrots, green pepper and celary and dipped them lightly in humus.  yum yum.

Meal 6

protien and water

Another great day, my energy is improving drastically and I have already lost three pounds.  i suspect anther pound will be shed by tomorrow.

Great day on the ski hill.  First time up this year.  Spent the entire day up there with someone who was a way better skiier than me.  Man did he work me.  My quads are screaming from the burn.  I almost did not make it down the last run my legs were so week.  Great workout.  I am going to have a hell of a time doing legs tomorrow.  I am worried I may not be able to get out of bed tomorrow.

I took some food with me to the skihill to ensure I got my 6 meals.

Meal 1

1 egg and 4 egg whites with raisin bran and skim milk

Meal 2

tuna wrap - can of tuna drained mixed with a tablespoon of no fat mayo.  Slap it on a whole wheat wrap and add a few yum yum pickles (4-6).

Meal 3

Restaurant - grilled chicken sandwich with raw vegies on the side.  Not bad, the bun was sourdoe but other than that very healthy.

Meal 4

2 body for life bars and a few peanuts and raisins (nothing added such as salt, just plainnuts and raisins)

Meal 5

Off the hill and had a protien shake

Meal 6

Chili - cook up extra lean ground sirloin, drain it, add one onion, cook, add 2 cans of dark red kidney beans and two cans of tomatoe soup, stir, add chili powder, vinigar (1 tablespoon), cook for 5 minutes then eat.  Has lots of protien and fiber.

Meal 7

protien and water

7 meals today but I worked for it.  Good luck.

Meal 1

1 egg and 4 egg whites scrambled, raisin bran and skim milk

Meal 2

Spegettii and meat sauce (lean ground sirloin, whole wheat spegettii, red peppers, onion)

Meal 3

Protien shake

Meal 4

Turkey wrap and a large carrot

Meal 5

Salmon in teriaki sauce, brown rice, brocollii

Meal 6

Protien and water

Cardion tomorrow.  No intervals as I will be downhill skiing woo hoo.  Still a great cardio workout.  I am looking forward to it.

Well here is my workout for delts and bis.  It was a tough one today but I fell grrrrreat!

10 minute warm up on the treadmill.  6.5 mph at 2 incline. 

Smith Machine shoulder presses - 2 warm up sets using the bar and 95 pounds.  Then 135 pounds for a set of 12, 145 pounds for a set of 10 then 155 pounds for a set of 6 then had to drop down to 135 pounds for my last 2.  160 pounds for a set of 5 couldn’t quite get that lest rep.  Little dissapointing but the 60 - 90 seconds between sets definately ups the intensity.

Dumbell Curls - set of 10 with 60 lbs dumbells, set of 10 with 60 lbs dumbells, then a set of 7 with 60 lbs dumbells then drop down to 50 lbs for the last three.  I was very happy with this.  But my arms burned.

Wide grip upright rows - 110 lbs for 12, 120 lbs for 10, 125 lbs for 8 and 130 lbs for 6.  Could have probably got 8 on my last set.  I keep my grip wide to work the lateral delt.  60 seconds in between…

Now for the pain…

camber bar standing bicep curls with 75 pounds (about 50-60% of my max) curl 1, then partner curls one (if you don’t have a partner, put it down on a bench and pretend your partner does one).  Then do 2 curls.  Then 3 and so on up to 10.  At about 5 my arms begin to really burn.  I pull off 10 but it kills me for the rest of my workout.  This is intensity at its finest.  Give it a try, you’ll never forgive me.

Bent over lateral delt raises and hammer curls across the front of your body as a superset.  I used 40 pounds and 50 pounds respectively.  These were killer especially the hammer curls because my biceps were nuked from the last excercise.

Good workout.  had a great burn.

Finally bought some calipers.  $30.00 I got ripped off.  Anyway I did the 7 fold test and it came out as 18.1%.  now I know where I am it is time to move towards that 12% goal.  I plan to hit it within 3 months.  And away I go…

My 6 meals today:

Meal 1

1 egg 5 egg whites scrambled, raisin bran and skim milk, water, cup of coffee with skim milk and splenda

Meal 2

Water, turkey enchilada on spinich(see another blog for recipe) and 1 large carrot

Meal 3

Water, Turkey wrap (whole wheat wrap, turkey breast shredded, sprinkling of low fat cheddar cheese, warm it up and add spinich, wrap and eat), one apple.

Meal 4

Protien shake (one banana, 7 strawberries, scoop of protien, skim milk, blend and chug)

Meal 5

Water, Salmon in teriaki sauce, brown rice, broccollii

Meal 6

Protien and water

Eat clean, and drink plenty of water.  keep portion sizes down!

Watched Rocky trailer workouts complements of ripped19.  Got me in the mood then headed downstairs for my wokout, here it is:

Pull ups - My first set of 15, no prob.  But after that it got difficult due to the 60 seconds between sets rule.  But I still managed anther 12, 10 , 8, 6.  So I was happy with that.  It is so much harder to get these with only 60 seconds in between.

Pulldown - Jumped into these and did:

12 @ 160, 10 @ 170, 8 @ 180, 6 @ 190 - 60 secs in between

Smith machine bent over rows - 12 @ 155, 10 @ 165, 8 @ 175, 6 @ 195 - felt great, good form, can probably go up in these.  Really felt it in my middle back.

Cable rows superset with straight arm press downs - 180 pounds and 70 pounds for three sets. The last set was hard due to the 60 second rule.

Shrugs - I used 100 pound dumbells.  I shrugged them all the way up to my ears slowly.  Very good set.  On my tenth one I kept my shoulders up in a shrug for a count of 5.  Then I dropped the weight and did 10 reps with no weight.  I did this for three sets.  Great burn.

Had a good workout now it is time to sit back and have a banana strawberry protien shake.

Good luck! 

Why is it that when we watch a movie of someone overcome adversity or kicking someone elses butt or training intensly we feel like we can take on the world?  We get up at the end of the movie and we feel like superman.

That movie helps us get into a mindframe that allows us to think highly of ourselves and motivates us by putting us in a frame of mind that says if he can do it so can I.  A competative attitude, a postitive attitude, whatever you want to call it it works.

So how do you keep that mind set day in and day out?  You choose that mind set.  But it is not that easy.  Moods can be so strong as to sway you away from the positive to the negative no matter what you want.  So what do we do to get that feeling just before our workout so we have a kickass workout that will put us in an even better mood.

Here is what I do:

1) Watch a bit of that movie whether it by Rocky, pumping iron, spiderman or whatever

2) Listen to the music sound track of that movie that puts you into that mindset while you work out (Blade, etc)

3) Read magazines and check out this website

4) Get a training partner.  If your training partner is there you are competing against them and this is very motivating.  Also if you know they are waiting for you it will kick your butt to get into that gym.

5) Success is motivating.  If you just stepped onthe scale and lost a pound head straight for the gym.  You want to capture that motivation before it is gone.

6) If you are at a home gym.  Go visit and work out at a gym.  This may be all the motivation you need.  Watching other doing what you should be doing.

There are lots more ideas but whatever it is that motivates you, do it and that will help you succeed and as I said success breeds success.  Good luck.

Today is back and abs. This is my workout:

I started off with shoveling the driveway, porch, sidewalk, etc. of a foot of snow.  Then towing my girls in a sled down to the park.  By the time I go back it was time to do my workout (whew).

Cardio: (intervals on the treadmill for 21 minutes)

6.3 mph 2 min