crzyhorse’s BodyBlog

Well, I know I haven’t posted in a while but much of that is due to my lack of working out.  First, I took 2 weeks off when I got sick, it is a nasty little bug and I hope none of you get it.  It knocked me down hard for 4 days and while I feel much better these days, I still have this persistant cough that is driving me nuts.  Now all of that is bad enough, but just a bit more was added to all of that.  My grandfather also happened to get the same flu I got (not from me, we got it from the same person, my uncle).  @ 93 years old and already a failing health, this flu proved to be to much and he passed away the day before easter, yesterday we had a memorial service for him.

So anyhoo, you can probably see the reason behind my silence, but I did want to break it and let all those who follow my blog know what was going down.  I did start back at the gym on Friday night and I can tell you the DOMS are killer.  I haven’t worked legs for two weeks and when I came back I hit it hard.  Stiff leg deads with more weight then I’ve ever used before followed by comp. depth squats was more then enough to knock me on my all too sore butt.  I did keep the squats light, but more because I was forced to.  Anyhoo, all in all I had some good work Friday night and look forward to continuing it tonight.

Have a great night all and thanks for reading….

Jon

For any who have been following my progress, you probably know my goal is to drop to 260lbs.  While that is true, that is not the whole story.  I want to have a stable weight at 260lbs, meaning that by simply eating clean I will be able to maintain that weight.  This means that I actually have to loose fat and not just water to make this goal.

Over the past months I’ve certainly made some great progress and most recently had a serious jump in that progress dropping 8lbs in 2 weeks.  Still, I don’t like harsh dieting for more then a few weeks at a time and if I want a stable weight at 260 I need to know how far I’ve actually come.  For the past week and this week I will go back to my normal clean diet to see what my stable weight is, I had dropped to 264lbs but I know that was not stable.  After I’ve reached my stable weight then I’ll know how much farther I have to go and likely do another 2 weeks of harsh dieting to strip away even more of the unsightly stuff.

I do hope to get some pics sooner or later and "show" my progress.  All in all, I’m happy with my most recent progress and now have my final goal within my sights.  I will know better tonight, but I can already say that after a week of clean eating I was only up 1 lb, so that is very encourageing, possible only 5 more lbs to go

Well, I am making progress again, it hasn’t been easy or fun, but it won’t last forever and that is what keeps me going.  My carbohydrate intake has been extremely low, and while this isn’t something I recommend long term, for me it does the trick over a short amount of time.  I’m not sure if I’ll hit my goal, 10lbs in 2 weeks seemed a might bit lofty to drop nothing but bodyfat, but I’ll endeavor to keep it up.  I’m at the lowest I have been yet and yesterday I pumped of 16oz of blood at the blood bank so that should help in the burning of calories.  Anyhoo, if your coming to the Arnold, please stop on by and say hello.

Okay, so loosing the extra 10lbs hasn’t been as easy as I thought it would be, especially when I gave into tempation Superbowl weekend.  Anyhoo, I haven’t really made any progress, just getting back to what I started at before that weekend.  I plan on kicking things up a notch, and that means not enjoying myself as much this weekend as I would have liked. 

 Anyhoo, anyone coming to the IronMan in LA this weekend or the Arnorld 3 weeks from now, be sure to stop by the EFX booth and say hello.

Okay, it is go time once again, the goal is to drop the rest of the weight by the Arnold classic, 10lbs shouldn’t be to hard.  I’m gonna lighten up my training, hit things a little different, and have started supplementing with Apple Cider Viniger.  I heard about ACV being used to aid in fat loss and did some searching to confirm it.  As with anything, I want to try it myself to see how it works.  I started this week, I will be doing 1 oz in the morning and 1oz in the evening, possible 1 oz in the afternoon either on my food or (and this is what is keeping it just a possiblity) simply straight.  On weight training days I dose right before my workout after I’ve already loaded all my other supps, and on cardio days, right before my cardio in the mornings.  Other then that, doses are before I leave for work and after I get home from work.  Prior to working out, I also dose with Liquid Carnitine as the viniger is supposed to break down the fat stores to make them usable energy and the Carnitine encourages the muscles cells to use the fat lipids for energy.  In theory it sounds good to me, we will just have to let the results speak for themselves.

 Anyhoo, had a killer back and bi’s day still sore from that as I’m training the "negative" for arms, we’ll see what kind of frying action I can muster on my tri’s tonight.  That is all for now, any of you coming to the FitExpo in LA be sure to stop by the EFX both and say hello.

Well, not really, actually I feel great today.  I have posted video’s of my top 2 attempts; one attempt at 565lbs, that one was a new PR, and a failed lift at 585lbs.  All in all, it was a good night, I did what I expected I could do, got very close to what I hoped I could do, and still dream about doing what I dream about doing.  After one year of working on my deadlift I’ve gained over 100lbs on the lift.  I don’t expect this year to be as fruitful but I do expect some impressive gains.  My over all goal is to eventually pull at least 800lbs and possibly as much as 900lbs.  I know those are some big numbers, but I feel I have the frame and mass to accomplish those numbers.  In any event, thanks to all those who were "pulling" for me, look for bigger and better lifts in the future. 

The past few weeks I’ve been preparing for a dead lift max which I plan on doing tonight.  Preparation has included taking last week off of deads, thought I did work legs in a killer leg press routine, and in general though, I have not been doing any heavy back work.  2 weeks ago I worked my speed night for deads and that was the last of it.  This week I’ve taken off completely to make myself as fresh as I could possibly be for tonight, as for diet, well I’ve been doing a slow glycogen load every night with about a cup of yams.  I plan on being able to hit it hard tonight and that means I need glycogen to burn, Kre-Celerator will top me off.  The plan is to pull at least 565lbs, which I’m confident I can do, I hope to pull 585lbs and dream of hitting 605lbs.  I will try to get a vid of my heaviest attempt.  Wish me well!!!

Okay, first off I’m slowly getting back into the grove.  I did work out on monday, so back got a good hammering this week, I screwed up and failed to do cardio Tuesday morning(this is the hardest to get back into)Had a decent bench day Wednesday, and this morning I did make it to the gym for cardio.  Of course I’ve been sleepy since noon but hey I got started again

Monday I was dissappointed to only get 16 pull-ups straight, I should be able to get more then that, but at least I put together a few more sets, no where near the 16 rep mark but a little extra all the same.  After that I did some cable rows w/310lbs.  I did 2 sets at that top weight for 7 reps, a dude was walking too close to me on the first set so I bumped him with my head as I was setting up for the first set, that totally pissed me off and I ripped through all 7 reps with fire!  Of course I wasn’t overly mad at the guy, and the anger helped fuel the workout so it was all good.  Shruggs were next, I only worked up to 545lbs for 5 reps, it has been a while since I had done these, normally I was hitting them on the smith, but these I had to do free standing.  Still I felt the work for a few days after so that was nice.  I finished everything off with some dumbel cross body curls, touching my chin with each rep.

Wednesday I was doing some speed work with a little bit of wave action going on.  After warming up shoulders and a few light sets on bench, I started with 275lbs doing 3 sets of 3(first wave), with 40 seconds of rest inbetween each set.  I made a quick change of the weights and 1 minute later started my 2nd wave with 295lbs 3 sets of 2, with 30 seconds of rest between each set.  One more quick weight change brought me up to 315lbs for the 3rd wave. I did 3 sets of 1, with 20 seconds in between each set.  For each rep, I would bring the bar all the way to the chest, resting slighly for about 1 second then try to explode up.  This worked great until I reached the end when I was tired and didn’t have much exploding left   Still I got every rep so that was good.

This morning I hit cardio, for the most part it wasn and un-eventful 30 minutes then a cool down.

So, that is the update for the week, I’m doing speed work tomorrow very similar to what I did on wednesday, only this will be for deads.  I’m taking next week of of legs and pulls so I can be ready for another max attempt the week after next.  I plan on pulling at least 565lbs and hopefully 585lbs.  Wish me luck! 

1-2-08, first day back in the gym after 2 weeks off, and man did I feel it.  I haven’t worked strictly shoulders in a while so that was the focus for the night.  Honestly it has been probably about 8 or more years since I’ve done military press in the front, and probably longer since I’ve brought it all the way to the top of my chest.  Can we say ouch along with some seriously disappointing #’s!  Well, I only worked up to 225lbs, got the first 4 reps well enough, but needed some serious spotting on the 5th.  I will say that these were seated, so I didn’t get any help from my legs.  All in all, not impressive by any means, but it was some good work; my front delts will tell you that.

I moved on to some pectoral work, cable flies.  I only worked up to 55lbs, but got some serous work done keep’n the form tight.  I worked some tri’s with behind the head cable extentions, feeling the drain from the military press, and finally I wrapped it up with some front dumbel raises; flat grip and hammer grip.  Feeling toasted and just slightly nausious(yeah that happens when I hit it hard after some time off)I headed off to work some core.  Knee-ups supper-set with side plate lifts made for some nice core work, and I had just enough gumption when it was all said and done to try some dips.  Well, they were not happening, I made it to 19 before I decided I was well done working on burnt.  I finished with some stretching and called it a night.

It is good to be back for sure, but I know I’ll be happier a few weeks down the road when my body is used to the punishment once again

Well, for the next week, diet is out the window, I’m not going to be training but I plan to have all kinds of fun.  This will give my body a good amount of time get a deep recovery going so, when I do come back, I’ll be able to hit it as hard as ever.   I know, it is a week excuss, but it’s all I got.  Have a wonderful Christmas and I’ll see you all next year