caseymoe’s BodyBlog

I’m sure I am not the only person to have these problems and I’m sure they get much worse but I have to vent.  Most of my friends don’t lift so they don’t really understand. 

First I walk into the gym (not my usual place because I was traveling) and after warming up start looking for a squat rack.  It was a pretty big palce but it had very few free weights and only two racks.  BOTH of them were being used by guys doing curls.  There was plenty of other places to go but these guys monopolized the racks for damn near 20 minutes. 

Finally they both leave.  I make a B line for the rack only to find that both guys left thier weights on.  This is probably my biggest gym pet peeve.  For starters I am a little OCD (I thik everyone in the military is a little).  Does he think that I want to see how much he was lifting.  On a side note, they were only 5 lb weights, not really that impressive.  So I keep my cool and keep lifting.  As I continue my workout I notice people all over doing the same thing.  How hard is it to put things back where you found them?  Little lids do it all the time, yet grown adults can’t move a few plates a few feet. 

I am starting to get angry again so I better cut it short.  Until next time….

I have some issues at the gym but I will save that for another post.  Pretty solid workout overall.

Hang Snatch 2 x 4/3/2 100-115 (After 4 weeks I finally am getting the motion down)

Military Press 2 x 4/3/2 95-110

Russian twists 2 x 15-20 with 8 lb med ball

Prone Row 2×8 at 35 DB

Despite my traveling, I did a pretty good job at eating well.  After several hours of driving I really didn’t feel like doing anything but going to sleep.  I ended up doing intervals on the treadmill.  I was smoked by the end but I feel like I am getting back in shape.  I am supposed to lift in the morning and luckily I have a gym nearby.  Well I gotta go get my last meal for the day, later

This will be my last week in this phase.  I actaully did the workout last night but I forgot to post it.  Pretty solid workout.  All lifts went up and I am really feeling it this morning.  It was pretty much a empty gym except for two loud freakin dudes who never learnded an inside voice.  I could here every detail of theier conversation all the way across the way. 

Trap Bar Deadlift 2 x 4/3/2 at 180-210

Flat Bench 2 x 4/3/2 at 135-160

Cable external Rotate 2×8 at 15-17

Rollouts 2×15

My weight is pretty much steady.  My diet and sleep schedule has sucked all wee so I pretty much expected that.  I have to travel Monday and Tuesday which will make it tough, but luckily I am going to be a a large military post so I will have access to a pretty decent gym for my workout on Tues.

I was going to run intervals on the treadmill but they were all full.  So I ended up on the bike instead.  I did 30 seconds of light work and then 30 seconds of max speed and increased resistance for a total of 12 minutes.  I was really feeling the burn by the end workout.  Back to the fun stuff tomm.  It will be my last week with the "wave" training and I am ready to move on.

I’m preety dehydrated so the workout kind’ve drug on.  Overall it was pretty good.  Everything improved, especially the squats, but I was cramping at the end. 

Squats 2 x4/3/2 200-230

Pullups with weight 2 x4/3/2 30-45

Hanging Leg up 2x 12-15

Row to neck 2×8

I’m also pretty exausted.  Someone kept calling my work phone that I have to keep on at weird hours.  Whenever I fell asleep the freakin thing went off. 

Just a little bit of cardio.  I am trying to limit it but I have to keep some CV fitness for the Army.  I’m up to 12 minutes at 1:1 ratio.  I was on my rower today which means running next time.  I finally put up some new pics, they aren’t great and will give me a extra dose of motivation.

The snow is finaly melting and it looks like it will warm up a little over the next few days.  I’m ready for spring, hurry up already.

Hang Snatch 2x 4/3/2 95-110 (I didn’t go up in weight so I could get my form down pact, I am starting to feel more natural with it)

Overhead press 2 x 4/3/2 95-110 (felt pretty good, I went up a little more than usual, it just felt right)

Russian Twist 2×12 with medicine ball

Prone Row 2×8 at 30

I didn’t feel or look any different but I gained another two pounds.  I have been paying more attention to my diet and getting  some more rest and I guess it has been working.  I have to drive a few hours to Indy but I will try to post some new pics when I get back.  Thanks again for the support everybody, this is only the beginning.

Last cardio day for the week.  Not too bad, I finally did some running.  I had to go work out with one of our soldiers who has a weight issue so I had to babysit him.  Every time I turned around he turn down the speed and incline.  I would have run outside but we still have a snow problem.  I tried to do 30 on 30 rest but it was an old treadmill and it didn’t speed up and slow down very well.  I knocked out about 11 minutes worth, next workout will be 12.  Tomm is a rest day and I’m going to Indy to watch some college basketball (#13 Butler vs #16Southern Illinoius).  Back to the heavy crap on Sunday.