caseymoe’s BodyBlog

My workouts have been real steady but my diet has been crap the last few weeks.  And with my bodytype that means weight LOSS.  For me that is not a good thing. I need to get back on the ball.  I had today off so i bought all of my groceries for the  week and I’m going to make all of my meals for the week.  When I do this I’m less likely to deviate and eat garbage.  I’m going back to the basics too. No more fancy receipes.  I’m talking about lots of eggs, oats, fruit, salad, chicken, tuna, lean steak, and cottage cheese.  While the meals I had been using the last couple of months were pretty good, the extra work made me hesitant to stick to it.  Its time to dust off the George Foreman grill. 

 I go home again for a week and a half in a month.  My goal is to break 160 lbs.  This would be the heaviest I have ever been.  I will be seeing some people that I haven’t seen in a long, long time and I want to make a good impression. I recieved a lot of comments from friends and family last time.  The snide remarks have been replaced by questions on how they can improve themselves. 

 Well I have to get to the gym so I better cut it short. Peace out…

Pretty solid workout.  I was a little sore from my PT test yesterday but it didn’t effect me too much. 

Close grip bench 3×5 at 135-145 with sternum pullup 3×5 at BW (can’t find dip belt)

Telle Fly 2×10 at 45-50 with Bentover rows 2×10 at 80-90

Hammer Press and curl 2×12 at 45 with Pullover tri ext 2×12 at 50

I had a PT test for the Army this morning.  I smoked the pushups and situps but the run sucked.  I have about three weeks to shave some time off.  I know I will pass but I want to look respectable.  I thought about laying of the weights untl after my next PT test April 20 and just concentrate on pushups, situps, and run, but I am so used to lifting now that it would drive me nuts.

A well deserved off day.  I played a little tennis this morning just to keep my body loose.  Then I did a little spring cleaning, which everyone knows can be a workout on its own.  I have no idea how I have accumlated so much crap in a year.  I have been trying to catch up after my vacation.  I worked out plenty but my nutrition and rest wass horrible.  I am about to make my meals for the week so I can make ure that I am more strict.  My goal was 165 by my birthday on Nov.  But I have been making good progress the last couple of months.  I think I can probably hit that goal by the summer.  I would also like to hit 1000 lb with my big three lifts (combo of bench, squat, and deadlift) by Nov.  I have a long way to go but I am getting there. 

Today was a lot better than yesterday.  By Monday I should be back on track.  I have a PT tet in a couple of weeks.  My Pushups and situps hould be great but my running wil probably suck.  I need to be a little stricter on cardio, at least for the next few weeks.  I’m also applying for the Kansas City PD in a little while and I have to make sure I’m good to go for the Physical Fitness Assesment for that too. 

Snatch Grip Deadlift 3-5 at 105-205 with Glute Ham Raise 3×5 at BW

BB Hack squat 2×10 at 140-145 with Leg Press Calf Raise 190-200

Slant Board Rev Crunch 2×12 at BW with Saxon Side Bends 2×10 (I hate these so much)

The week really caught up to me. I actually went down in a couple of exercises.  I have the weekend off so I should be able to refuel for next week.

Rev PU 3×5 at BW (I’m going to buy an X vest for the future) with Incline DB press 3×5 at 55-65

Shoulder Press 2×10 at 40-45 with High Pull 2×10 at 90-95

Rev flys 2×12 at 10 with Crossbody cable ext rotate 2×12 at 27.5-30

Last night was my last party night on vacation and i really payed for it today.  I did hill intervals in front of my dad’s house.  The weather was cool and perfect for it but I was a little hungover.  No more drinking for a long, long time (I know we’ve all said that before).  I’m going to get in one more workout tomm before I head back to Columbus.  My nutrtion and sleep schedule has been horrible this week but I still made it to the gym for all of my workouts.  I had a great week, so much so that I think I might move back here pretty soon. 

10 hill intervals lasting a total of 20 minutes

I was at a new gym so I spent half of the time looking for the right equipment.

Front Squat 3×5 at 165-175 with Negative Single Leg Curls at 75

Weighted Back Extension 2×10 at 25-30 with Barbell Lunges 2×10 at 85-90

Cable Woodchopper 2×12 at 60 with Crunch 2×12 3 kg-8lb

Three days of drinking and no sleep really caught up to me.  I was definitely not at 100%.

Close grip bench 3×5 at 135-155 with sternum pullip 3×5 at BW-15

Telle row 2×10 at 45 with Bent over Row 2×10 at 70-80

Hmmaer curl and press 2×10 at 25 with Tricep pullover 2×12 at 40-50

This workout smokes me every time.  I roll out to go home to KC in a few minutes.   I had to squeeze in one more before I head that way.  Its better than a cup of coffee. 

Snatch grip deadlift 3×5 at 190-200 with glute ham raise 3×5 at BW (these are hard as hell and they hurt my knees, I need to find some better padding and I think I’ll be fine)

BB Hack Squat 2×10 at 135-145 with Leg Press Machine Calf raise 2×10 at 180-190

Slant baord rever crunch 2×12 at BW with Saxon side bend 2×12 with 10-15 (I need to go with a lighter weigfht to improve form)