caseymoe’s BodyBlog

just got back early this morning from a week of training (I’m in the Army).  It was definetly a step back as far as my fitness level goes.  Crappy nutrition, little rest, too much drinking, and stupid choices. I also didn’t plan well for the weather and spent to much time in the cold.  So I think I may may  alittle sick now.   I do think that the time away from the weights was good though.  I will get back in the gym this afternoon and see how it goes. 

I am about to go out of town for work stuff for about a week.  I won’t have access to a gym so that means a rest week.  Hopefully it gives me a chance to recharge.  I have had some aches and pains lately.  Nothing serious but this should give everything a chance to heal up.  I will be restless as hell and probably pretty cranky.  This will be the longest I have gone without working out since my surgery in June.  I lost weight then so this time I am going to be on top of my diet to make sure I don’t lose some of the progress I have been making.

I didn’t really have a choice today.  I volunteer at a hospital one day a week and I leave straight from work.  So now I won’t be able to lift for at least a week since  I am going to the field for a week.  It might not be a totally bad thing though.  I have a pain in my forearm.  I am hoping it is just a strain and not a stress fracture.  With a week of rest I should be able to come back strong.  I will be sure to still follow my diet and supp regiman.  The rest should give me a chance to recup and grow a bit. 

My new supplements came today.  I know nutrition and exercise are what really matter but I’m seeing if these supplements can give me a little extra.  For a multi I switched to Animal Pak.  It has everything but the kitchen sink in it.  The downside is the number and size of the pills.  11 freakin pills and most of them aren’t small at all.  I am also taking M Stak and Stak.  On the manufacturers suggestion I am breaking them up.  Now I’m in wait and see mode.  Hopefully I have all the pieces in place for some real growth now.

I went to the gym today and totally forgot to bring my worksheet.  My wokrout isn’t that complicated but I tend to mix different workouts when I go by memory.  I would have gone back home and picked it up but it was already 5 and my gym closes at 6 on Sundays. I did pretty good.  I had the exercises right I jsut had some trouble remembering what weight to start at. 

Sumo Dead Lift 4×5

Front Squat 4×6

Good Mornings 3×12 with

DB Lunges

I am supposed to finish with Pikes but I am always too smoked to do them.  I was also the last person in the gym and they were giving the evil eye until I left.

After week one I made a little progress.  I have to put on about .61 pounds a week to make my goal.  I managed to put on about a pound.  Next week will be rough.  I am going to the field and will not have access to a gym.  I am bringing some protein drinks to scarf down between meals.  I should be able to at least hit my daily caloric goal.  My supps come tomm.  I will be using Animal Stak 2, Animal M Stak, and Animal Pak.  I realize nutrition and exercise are what matter the most but I am hoping these will give me a little boost. 

All the time I hear people complain that they workout and never see any results.  Often this is their reason for quitting.  But if you look around the gym at any given time you can see the reason why people don’t see results.  THEY DON’T WORK.  Most people look apathetic at best.  Maybe they think just being the the presence of the machines will melt the pounds away. 

I don’t know about you guys but my time is valuable.  I work a couple of jobs and go to school among other things.  I love to workout but when I’m there I want to maximize every moment.  My grandpa used to use the phrase "lollygag".  Most people lollygag around gym.  They pace around and examine the layout.  Then they might do one set here, then one set there and they always take a lot of water breaks because watching other people work makes them thirsty. 

Why should I care what other people do?   Simple, because they get in the way of the people are there to work hard.  If you want to BS around and chat with your buddies go to a coffee shop.  If you want to get in shape go to a gym, but be prepared to work your tail off. 

I still felt horrible today.  By the end of the day I had a horrible headache.  I think I am fighting off something.  I really didn’t want to take another day off but it felt like a fever.  From what I’ve heard infections can spread if you aren’t careful.  I still managed to get all of my calories in though.  It’s been a real good week as far as that is concerned.  I am thinking of putting my Black Hole on hold though.  I am getting all of the food I need without it.  Later on when I need to really force it down I will start taking it again.  I bought like 4 bottles to save on shipping so I definitely want to use it.

It wasn’t planned but my nap went a little long.  That means back in the gym hard tomm.  Rest days make me feel lazy and sluggish.  I really need to make the most of the workout time I have because next week I go to the field and I won’t be able to keep my normal routine.  I am helping to run things so I might be able to sneek away for a while but I doubt it.  The good news is my diet is on track.  I made up for the calories I would have had in my PWO shake and I will hit my target.  I am doing really good this week in that regard.  If I don’t gain at least a little weight this week I will be very disappointed.

Here is my basic menu, it changes a bit but it pretty constant

BFast-Oatmeal w/ skim milk, berries, and flax seed oil added

Snack-Weight Gainer Shake (Syntrax Nectar, Olive Oil, and Maltodextrin)

Lunch-Usually a stew or chili, 1 hour of prep on Sunday means a whole week of lunches and sometimes dinners

Lifting Days-Pre and Postworkout shake, right now I use After Mass from Prosource, after I run out in a few days I will start making my own with dextrose, maltodextrin and Nectar protein

Cardio Days-Beforehand I use E-Gel by Crank and after I use my regular pwo drink

Dinner-Same as lunch

Snack-Weight Gainer Shake

Prebed meal-Cottage cheese, berries, and flax seed oil or cottage cheese, peanut butter, protein, and flax seed oil
Today was not as good as yesterday.  I didn’t seem to feel the affects from the Black Hole.  I can’t be sure if it was a change it my routine or supplement.  I couldn’t get my all of my dinner or prebed snack down.  I still hit about 3500 cals.  Like I said yesterday, I am just trying to average 3700 per day.  I hit about 4000 yesterday so I am on track so far.  I head back to the gym tomm.  I hope that all of these extra cals start to give me some extra umph in the gym.