caseymoe’s BodyBlog

No more drinking!! This isn’t the day after hangover quitting, this is the I need to quit before I have a huge problem.  It does kind’ve run in the family so I guess its good I start young. 

Its also a workout killer.  I won’t even bother posting my workout today because it sucked so bad.  I really want to be committed to my health and alcohol is another speed bump or even another road block.  I’m on vacation now so it will be rough, wish me luck.

I ran for the first time in forever today.  It was rough.  I really need to get back into a cardio program.  The good thing about today is I didn’t quit.  I did 20 minutes if intervals, going from 10 mph at 1% for 30 sec to 30 sec of walking.  I have a couple of days of lifting before I go home for 10 days.  It will be a struggle to workout during that time but I think I can manage. 

I was fired today and it is the best thing to happen to me in a long time.  I have been so stressed out for the past couple years and my health has suffered because of it.  I will be out of here in a little over a month.  I don’t know whats next but I am excited to find out. 

Getting to the gym was a must today, I really needed to clear my head after the big news.  Good workout but my gym is a sweathouse.  I don’t think it has AC.  By the end of the workout I was soaked.

Squat 4×6 at 185-215

Hack Squat 3×8 at 160-180 with

Stiff leg deadlift 3×8 at 135-155

Leg Curl 3×12 at 60

Dragon fly 3×5-12 (the heat caught up to me here, I was cramping towards the end)

I spent all of yesterday in the sun running an abstacle course and didn’t drink hardly any water.  I payed for it today.  I was very dehydrated and my workout was horrible.  Pretty much everything went down.  I have spent the rest of the day trying to refuel so tomm won’t be so bad.  This is my last week here before I go back home on vacation for 10 days so I want to make it count. 

Barbell Cuban rotate 3×10 at 45-50 (One too many sets) with

Striaght arm pushdown 3×10 (Also too many sets)

Widegrip PU 4×6 at BW (concentrating on form so no weight) with

Shoulder Press 4×6 at 95-105 (these sucked)

Dips 3×12 at BW with

T Bar Row 3×12 at 75-85 (These really sucked too)

Oh well, hopefully tomm is better. 

Sumo Deadlift 4×6 200-230

Front Squat 3×10 130-150

Leg Press 3×12 at 380

Decline Russian Twist 3×6 with 10 lb med ball

I did a little a little bit of light cardio for recovery on Friday.  20 minutes on the elliptical.  I don’t really like that machine but at the place I was at I didn’t have many choices.  I have a hard time getting a workout on them.  I’m not supposed to run unitl after next Friday (its a long story). 

I’ve lifted weights since my freshman year of high school.  I always get a little stronger but I don’t get bigger and I plateau.  I get frustrated and quit lifting for a while.  When I come back I have to start from scratch. 

Like a lot of people, I always avoided the deadlift. I would have rather pumped away with bicep curls.  Deadlifts hurt so bad.  What do they do?  No one else does them, why should I?

This was my thought pattern until about four or five months ago when I started my new program, John Berardi’s Scrawny to Brawny.  It had 16 month long phases and the focus was big, compound lifts.  This met I had to face my enemy, the deadlift.  I was determined to stick to the program so I sucked it up and drove on.

I’m now in the middle of phase 5 and deadlift day is my favorite day of the week.  I always feel like hell aftewards but I love it.  It still hurts like hell, but it hurts so good.  Today I lifted until I almost puked.  It was freakin awesome.  On the last couple of reps my whole body feels like it is about to explode.  My face is a new shade of red I have never seen before.  I think I see stars.  Most people would quit but I gotta finish the set.  I’m going to get the last rep or die trying.  Afterwards I can’t walk, I just sit and watch the iron.  this time I won. 

Unlike the previous attempts, I am still getting stronger and also getting bigger. Sure my diet improved too, but the deadlift played a big part.  It truly is the king of all lifts.  All hail the deadlift.

Good WO, 20 minutes of HIIT on the rower, could’ve gone a little harder but I have lower body tomm ans I don’t want to burn myself out.

Side Ext Rotate 3×12 at 10

Bench 4×6 at 145-160 with BO Row 4×6 at 105-120

DB Shoulder Press 3×10-12 at 35-40 (stuck on this one) with Med grip Chinup 3×12 at BW (will add a little weight next time)

I need to do some more forearm/grip stuff.  On a lot of my pulling movemnets my grip feels like it will give out before the targeted muscles. 

308 to go

Things have been a little hectic lately so I have posted in a while.  My nutrition and rest have been much better.  I found a meal plan that is easy and I can stick to you.  Its not as clean as the last one, but I think I will do better at sticking to this one.  After a while I can transition to something a little stricter.

Pretty good workout.  I am feeling stronger by the day, thanks to my diet.  I had some wrist problems last week but I thnk I have it figured out.  I have some gloves with wrist support and I am doing soem more grip/forearm specific stuff to prevent any more problems. 

Squat 4×6 180-210

Hack squat 3×6 170-180 with stiff leg dead lift 135-145

single leg kneeling Leg Curl 3×12 at 70

Machine crunches 3×12

313 to go