bwestgat’s BodyBlog

Well my chest, tris, back and bis are all sore so it is time again for a day off.  Tomorrow will be legs.

Today I took my daughter fishing, painted the enterance way to my house, and phew I better go have a shower.

We’ll see how I feel later today as to what I may do.  I may go do some cardio or I may just head out and start working on some of that landscaping that desperately needs to be done.  Take care all!

Ate well today.  I am finding that I am very hungry these days and it is hard not to cheat.  Some months it is easy but this month has been difficult.

Meal 1:

protien pancakes

Meal 2:

strawberry, banana whey protien shake

Meal 3:

scrambled eggs and raisin bran

Meal 4:

strawberry, banana whey protien shake

Meal 5:

Sirloin steak, potatoe and broccollii

Meal 6:

protien and water

Tomorrow I will make some tuna casserole.

Bought a utility trailer today and am looking forward to using it to help me landscape my yard.  Take care all.

Hello all.  I hit the weights hard today and had a blast.  I don’t always get a good workout in my gym in the basement but today was a good one.  This is what I did:

Back:

Pullups - 20, 15, 12, 10

pulldowns - 160 lbs for 3 sets of 10

Bent over rows - 3 sets of 10 at 185 lbs

One arm rows - 3 sets of 10 with 100 lb dumbells

Biceps:

Dumbell curls - 3 sets of 10 at 60 lb dumbells

Barbell curls - 3 sets of 10 at 95 lbs

Hammer curls to the front - 3 sets of 10 at 50 lbs

My arms were on fire.  I should be sore tomorrow.

I am heading down to my gym in the basement.  My one daughter is sleeping my other one is at a birthday party.  My plan:  Tear it up!  I am going to hit my back and biceps as hard as I can.  My next post will be complaining about how sore I am after a very tough workout.  My goal 17" biceps and a lat spread that blocks out the sun.  Let their be dark…

Are you having a hard time transforming your body?  Do you cheat or miss those workouts.  Here are a few tips that may help… 

Eliminate obstacles.
Pre-plan your way around known obstacles to increase your chances of success. Learn to say "no" (respectfully) more often to those who drain your time each day. Be willing to train early or late in the day around your responsibilities (I train at lunch time.  WHile everyone else is eating or socializing I am in the gym hitting the weights.  I eat before and after my workout at my desk). If food temptations are too great, eliminate all bad foods from from your pantry! Get rid of pop, chips, cookies, crackers, baked goods.  All these are not healthy and are not bodybuilding foods.  If you don’t remove them you will eat them.  I know I would so I do not keep them in my house.  It’s simple, when you are sitting in front of your TV at 7:00 pm get a craving you go to the cupboards.  If you have no bad foods you’ll eat nothing or eat something healthy.  You probably won’t go shopping after you have gotten yourself comforatable in front of the TV in your PJ’s.  Set yourself up for success don’t allow for failure.  Eliminate the need/desire to consume fast foods by cooking volumes of food such as chicken breasts and rice or cottage cheese yougurt and fruit and storing them in containers. Two or three microwaveable containers with a chicken breast, rice and a vegetable are portable, convenient and well balanced.  Again this sets you up for success.

It isn’t rocket science setting yourslef up for success but it does require planning ahead.  If you can take advantage of these tips you will set yourself up for success.  Good luck. 

Meal 1:

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

Meal 2:

Shake: scoop of protien powder, 1 banana, 8 frozen strawberries, skim milk

Meal 3:

borritto - xtra lean ground beef, taco seasoning, on whole wheat wrap, with low fat cheddar cheese and spinich

Meal 4:

Another shake like the one above

a beer - oops, had family over and couldn’t resist.  Tsk tsk.

Meal 5: atlantic salmon in teryaki sauce with brown rice and broccollii

Meal 6: Whey protien and water

Eating like this (except for the beer) makes me feel refreshed, energetic and light (the beer made me feel very heavy).  I love weightlifting and eating right.  Why would anyone want to be over weight?  Take care everyone and stay consistent.

Chest and tris today, a little slow but good nonetheless.

Chest:

Inclined dumbell presses 3 sets of 12 with 80 lb dumbells

Bench press (smith machine) 3 sets of 10 with 225 lbs

inclined flyes 3 sets of 10 at 50 lbs dumbells

Tris:

skull crushers superset with narrow grip presses 3 sets of 10 at 110 lbs for both

pushdowns 3 sets of 10 with 80 lbs

kickbacks 3 sets of 10 with 30 lb dumbells

That was it but I think I’ll be sore tomorrow.

Take care all.

I just got an e-mail from a weightlifting partner of mine up north in Burns Lake.  He let me know that he and another weightlifting partner of mine are comming down in June for a road trip to see me.  I am very excited.  Our plan is to hit the weights harder than ever before.  I have an article from a magazine that says "have a weightlifting holiday and train like the pros."

This training is twice a day where you hit one body part each time you go into the gym.  Volume is incredibly high and intensity is crazy.  We will work out twice a day for a week.  The rest of the day will be spent recouperating on the beach or on the golf course.

I have not had a weightlifting partner in 10 months and I am very excited to have these guys come down.  We are going to make huge gains (of course a volume level like this is for one week only, it is not sustainable).  So I will post this workout closer to June.  Nonetheless if I want to show these guys up I have some heavy training to do before they come.  I’ll have to hit the weights hard, get my eating under control and do more cardio.  I want to be huge and shredded so that they can see the progress I have made.  Wish me luck and kick ass in the gym folks!

So many people want the easy way out.  They want a pill or a way to sit on the couch and loose weight.  You see this on all the adds stating "loose weight while sitting on the couch".  What a load of crap.  When you go onto amazon.ca all the top books are how to eat right and how to loose weight.  These people are making money off all the idiots out there who think they can get an EASY answer where they can loose weight with as little effort as possible.

People who learn to properly weightlift and loose weight understand that it is about making your body work harder and harder.  That is how you make progress.  If you pick up 30 lbs and curl it you may see some benefits but after awhile of curling that 30 lbs your body stops responding.  Your body will only grow if you take it to a point it hasn’t been before.  This is what intensity means and people avoid it like the plague.

Come on people.  If you want to get big or loose weight it takes work.  If you want to get a good job or pass an exam, it takes work.  If you don’t like work then you are probably a drain on our society (how is that for a scathing rant).

Work hard, stay focused, be intense, eat right!  Take care!

Another busy weekend.  I am studying for yet another job interview.  My passion for moving up in the world is keeping me busier than I wanted.  Not only am I getting ready for an interview but I am thinking about applying for an executive MBA.  My work is willing to pay for as much as 75% of the cost.  Hard to say no.  On top of that I ahve my 2 kids, house work, minor renos, regular work, etc.  And I still ahve to get my workouts in.  How do I do it.  Well one thing is for sure - workouts take a priority over most things (except family).  I schedule it into my day as I would lunch or sleeping.  I go for a workout almost every lunch.  I change at work and run to the gym.  I eat an hour before I go to the gym and as soon as I get back from the gym.  Many staff at my work look at me funny because I am always eating, but hey "I have a vision" and nothing is going to stand in my way.  Take care folks!