davinkwriter’s BodyBlog

Okay, hello all. Over the last few months I know I have been non-existant on here. It is not because I don’t appreciate this tool. I had a seperation and a minor up heval in my life. It took a bit to get things on a firm footing but now I am stable and I am back in the gym.

This time I am in the city and I have access to a REAl GYM! It is the coolest thing ever. Thanks and big ups to Strouds Fitness!

Well I have a plan and I am taking those steps to achieve it. Some of you may know that I am very much a body sculpter rather than a body builder. I am going for that Apollonian, super hero physeque. I realize that this takes a lot of efort and discipline and I also realize that I have quite a ways to go. But I am ready, willing and freakin focused.

I am open to any advice, workout plans, diet and suppliment ideas, friends and or workout partners. So hit me up.

D.K.

Had a chance on Saturday to get together with a few friends for a pretty serious workout. We started with weight training, going as high as 300 lbs on the Bench press (I dropped out after 225) and 100 lbs on curls. This is where I always notice the gains I make. These guys go hard and don’t let you slack off. From there we took it to the heavy bag and from there to grappling and ground combat techniques. A good three or four hour work out and worth every scrape and bruise!

In other news… I am researching PT Certifications. Any PT’s out there have any advice feel free to chime in.

D.K.

Forgive the terminology; I don’t pay too much attention to what you call these exercises. Work Out 2 is on my workout section on my main page.

Monday: Chest-

Bench Press 4-6 sets 8-12 reps 1 set to failure

Incline Bench Press 4-6 sets 8-12 reps 1 set to failure

Dumbbell Press 4-6 sets 8-12 reps 1 set to failure

Incline Barbell Press 4-6 sets 8-12 reps 1 set to failure

Dumbbell Flyes 4 sets 6-8 reps 1 set to failure

Pushups (Wide, Decline, Standard) I do these on and off all day.

Tuesday: Arms/Shoulders-

Barbell curls 4-6 sets 8-12 reps 2 sets to failure

Dumbbell curls 4-6 sets 8-12 reps 2 sets to failure

Preacher curls 4-6 sets 8-12 reps 1 set to failure

Triceps curls 6-8 sets 8-12 reps 2 sets to failure

Reverse Triceps Curls 6-8 sets 8-12 reps 2 sets to failure

Front Barbell Raises 6-8 sets to failure

Arnold Presses 6-8 sets to failure

Side Dumbbell Raises 6-8 sets to failure

Fore Arm Curls 6-8 sets to failure

Reverse Fore Arm Curls 6-8 sets to failure

Pushups (Close, Diamond,Wide) I do these on and off all day.

The Game Plan

One thing I am aware of that led to my previous inability to continue with a workout program more than a year is having a solid game plan. In my youth there were always martial arts, and the neighborhood to give one reason enough to stay in great shape. As I got older and began my family I found myself slacking more and more each year until last year where, other than a 90 day stint at a mediocre Kung Fu studio, there was a complete stop. I still did my daily push-up routine and the occasional crunch but I could feel a marked difference in my physique and general well being. More fast food and nights out did not help any either.

            Now coming back again with a fire in my heart I am prepared to be prepared for success. I know I have to deal with “the quits” working out alone as often as I do; and I have to keep my routines fresh and effective to see any progress. In order to help with this I have developed a one year Game Plan.

            For starters I am going to keep better progress records and I am going to make a point to record my thoughts so that I have something tangible to remind me of where I want to go. Every month I am going to take progress pics for my use and to post on MyBodySpace. A visual record will give me the ability to side by side and really see my progress and where I need to bump it up a bit. That will also help me design workouts that change to allow for more work in needy areas.

            Looking at my body currently I see a few areas that could use improvement. I have never been a big guy and I am not looking to compete with the true freaks but I do want to pack on some lean muscle in my chest, back and legs. So for the next seven months (Aug-Feb) I am going to pack on mass. This will be all about filling in those areas that are slacking and keeping those areas that are not up to par. I don’t really want to get into trying to pack on weight for the sake of having it so my diet will still be pretty strict. I only want to be 200-210 which is not bad for 5’ 11”, and I am only about 25 pounds from that goal already. Have to take care to keep that fat ratio down.

            Following that, when the spring of 2008 hits us, I want to go into a hardcore cutting phase that will trim me up, and bring all of that progress out where it can be seen.  When I get here I should have all the information I need to make it successful. By June of ’08 I should be beach ready.

            The final part of this program will be getting my fight readiness back. So there will be a lot of fight training in my cardio program which I know can jeopardize my size goals if I am not careful. I am working on a plan for that end which I will post soon. Right now my cardio consists mostly of shadow boxing and heavy bag work with 5 pound ankle and wrist weights on for 5-3 minute rounds or 3-5 minute rounds. Pretty good workout and if you are looking to burn those shoulders out this is one way. Believe me.

            So that’s the Game Plan advice is welcome. Wish me Luck.

D.K.

Okay this is my first blog entry here. Considering I am a writer I should have something to say about my work and progress. I will strive here to not bore you all to death with too much personal stuff. But it can sneak in.

Even though I have been working out on and off for many years, and though I work out every day even during those lazy days, I am looking at this as a beginning. I have some major goals that I have never had before. I have a visual refrence that is probably unrealistic, but If you strive for greatness… But I have a plan to get as close to that image as I can. I understand that getting huge will be difficult. But I don’t want to be too big anyway. I want to have a well porportioned physique, hard, flexable and fast. A solid fighters body. Low Body fat, high muscle development, strength and flexability.

This is a beginning as well because I have finally gotten it through my head that I don’t need a Golds, 24 Hour Fitness, or dedicated training partner to stay in great shape. I used to focus on these things, I think way too much. I am sure we have all had the partner that flakes out after they realize how hard and how often you work. It sucks and it used to drag me down because I felt, "I can’t go as hard as I can with a partner." which in some ways is true, but there is always another way. So I grind on it and bang the plates anyway. It can be frustrating because I have to break the, I wannt stop barrier, every workout and get that extra push alone. Sometimes even the start. I just keep in mind where I am trying to go. This site helps.

Okay friends I am out for now. Be looking for progress updates once a month. The next around August 11.

Work Hard, Workout Harder!

D.K.