crlgrl’s BodyBlog

Yesterday,  we did a trail called Little Clifty Creek Loop in Hobbs State Park Conservation Area. The trails opened in 2005, so they are very nice and well maintained. The scenery contains a few scenic overlooks of Beaver lake, bald eagles, a couple of pretty bridges, rock ledges and a beaver pond. There were a couple of pretty tough climbs and yes, I pushed a few times. But, NO NEW BRUISES and no wipe outs!!! I did however reach my cussing quota for the month all in one day! The trail was about 9 miles and my little leggies were shot by the time we were done.

The day started off with a broken chain 100 yards into the trail but after going back into town and having THE SLOWEST HUMAN ON EARTH fix the chain (I think he may have been partaking of the herb) we got back to the trail and the rest of the day was great! I want to go hiking/trail running soon, just to slow things down and really view some nature. I live in the Arkansas/Oklahoma area and we have some of the most beautiful areas to enjoy!

Speaking of Arkansas…the Hogs won. Finally. Even though we beat a nobody, it was great just to get a W!

21’s with a 25 # BB 4 sets. Dips 12-15 for 4 sets.

Lying cable curls 30# for 4 sets. close grip bench press 45# BB for 4 sets.

2 handed overhead DB press 35# DB. Concentration curls with 15# DB 12 reps for 4 sets.

My arms and forearms were really pumped and I felt stronger today for some reason!

<em />

The Razorbacks need Marcus Monk back!!!! We cannot keep losing games….un-acceptable!

Gym this am=Db press,lateral raises, rear laterals, reverse pec dec and ball crunches with 5# plate in between all sets.

Ate a Kashi bar before the gym and took my first dose of Xtend and the 2nd dose after my work out along with a protien shake, wheat toast plain and a slice of canteloupe and bottle of water. My diet is going much better this week due to the food diary, accountability of this site and my protien arriving via BodyBuilding!!!

Negative pullups total of 10                     
                                                        

Incline chest press with seated lat rows

Cable rows with pec-dec

Lat pull downs with push ups

Cable lat pressdowns with D-bar lat pulldowns 1 total set to failure

I ate a Kashi bar and coffee this AM before the gym and 4 egg whites and a slice of cantaloupe after.Happy Hump Day!!!

0600=protien shake and plain cream of wheat. 0900=tuna and pineapple. 1200=grilled chicken on wheat with salad. 1500=pepsi max, cottage cheese and yam. 1800=wheat pasta with chicken and salad with cut, fresh veggies. Before I go to bed I’ll have another shake. I didn’t go to the gym this morning so tomorrow I’ll do back/chest. My legs…not sore at all!!! I don’t get it..lunges and deads have never disappointed me. )-:

Today was leg day and I could tell it was going to be tough because on the first set of walking lunges my legs felt tired, not sore just tired. Probably from all the bike riding this weekend; but I took the day off yesterday???? Anyhoo, I started with walking lunges carrying 20# for two sets of 12 and 25# for 2 sets of 12. Next I did lying DB hamstring curls; I haven’t done these in 4ever because you have to have someone put the DB in between your feet and then stand there to watch so you don’t let the DB slip and crack you in the tailbone. I did 2 sets with a 25# DB and 2 with 30#. Next it was on to deadlifts (yea) started with 65# for 1 set and then moved on to 85# for 2 sets and finished with 105# for the last sets; only got 6 and had to strap up because my hands give out before my legs do. Finished up with leg extensions 70# then 80# switched to the other machine because they work different areas 80# and 80#. I know I’ll be sore tomorrow, lunges and dead’s always get me! Another day of eating clean, I’ve had a protien shake and some plain oatmeal so far and 2 bottles of water!!!!

So, last week I posted a blog about my sucky diet and decided to keep a food journal to see just how naughty I was being. It was bad!!! Not enough protien, too many carbs, too much sugar, too many calories, not enough veggies, too much fat, not enough water, too much processed food….and on and on! It’s amazing how quick my diet can slip when I’m not paying attention. So now that I see where I’m at, time to change. I started today and I’m going to keep a food diary for a while. I have spacers in my teeth right now and I’ll be getting braces on Oct. 3rd so that does affect what I can eat, My teeth hurt!!!

0700  protien shake  oatmeal  water

1100 2 boiled eggs  1/2 banana  water

1400  can of tuna   1/2 c. carrots  water

I read some articles (it’s not all about comments and pictures people) on body building and calculated my BMI which came up to roughly 1300, that is going to be tough. And I don’t fully understand yet how much to add for lifting and cardio so if any one know this info, I’m all ears! I’m not really trying to lose any weight right now, just trying to maintain and add some size to my delts and define my quads. Wish me luck…I’m gonna’ need it!!!!!!!!!!

<em />

<em />

My abs are so sore from Friday. I hadn’t done them in a couple of weeks because I had noticed the just quit doing anything. I did shoulders on Friday and in between sets I would do crunches on a ball holding a 10# plate over my head, I did about 15 sets and I did about 10 sets of V-ups with out any weight. Last night it hurt to turn in bed. Maybe I over did it.

After riding bikes yesterday I went in to the gym and did arms. I let my teenage sons pick my work out and I thought they did pretty good. Now if I could get them to put down guitar hero and go with me. I started off with 5 sets of 21’s with a 25# bar, my opposing set was close-grip bench press with a 45# bar (I know…weak) for 5 sets. Next I did preacher curl with 25,25,35,35 (I could really use a spotter for that exercise) and french press for tri’s 30,30,30,35. My last sets were hammer curls with DB’s and DB kick backs. Hammers with 15# and kickbacks with 12#. My right elbow is still killing me.

Last night I watched the Razorbacks play (I really don’t want to hear it!!) and lose…again. Come on! Kensucky beat us! There 1st year to be rank in a million years! I did get on my spinning bike and spun for 45 minutes and barely noticed I was working out because I was so worked up during the game. Maybe next week. WOO PIG SOOIE!!!

I went mountain biking this morning…sort of. The trail we had planned to do is about an 8 mile loop around a local lake, very pretty. We got several hundred yards into the trail and realized it has not have any upkeep for the last several years. So we turned around and put every thing back on the racks and went to a place I thought I remembered how to get to but didn’t. We drove the back roads a little bit and found a forrestry road to ride. It was only a few miles long but it was better than nothing. My bruise from last weekend (in my pics if U haven’t seen it) is starting to heal. It is getting splotchy in the middle and I thought for a second that I did see the face of the virgin Mary…turned out it was just Danny DeVito so…  Anyway I’m off to the gym for an awesome arm work out!!!!!

So today was back day and I started again with the reverse pull-ups. Man, those are tough!! I did about 20 to kick things off. I also did seated machine rows 4 sets 60,70,80 and 90#. I did pec dec next on 40# for 4 sets. Next was the cable press downs, I’m no tsure what the technical name is for these but they really isolate the lats for me. 4 sets of these with 70 and 80#. Then was cable flyes with 40# for 4 sets. Lat pulldowns with the D-bar for 4 sets with 80,80,90 and 90. And finished it off with shrugs with 35# DB’s for 4 sets. I can promise you I will be very sore tomorrow; those pull-ups are killer! I hope to be able to pop up on that bar and knock out about 12 pull ups without any assist, then I’ll hop down and be like "What…You want some??" Nah, I’ll try to be humble. (-;