depratercm’s BodyBlog

Well last night I went with my wife to Gold’s Gym here in Killeen. She thought it was Thrus and wanted to take me to water aerobics with her … so we ended up doing about 18 laps in the pool. While waiting for her to get changed I knocked a few set on the pull down machine with some front and back pull-downs. Got home and had some supper and my Thermo Fire pills. Dranks a bunch of water, up three time last night! LOL!!!

Woke up and had some cereal and my Thermo Fire, wait on the wife to get back from the gym. Took my VPX Muscle Nitrous and hit the gym.

For a warm of course I hit the cross trainer for 20 min (level 9).

Took my elbow wrap this time to the gym, wife yelled at me for not taken it last time.

Knock out a few set of trap and delt exercise … mainly working the shoulders.

6 set of 8 reps on the shoulder pull-down … like this machine cause the handle twist.

6 set of 8 reps on the shoulder press machine.

6 set of 8 reps on another shoulder press machine … more toward pressing upward.

Last was 6 set of 8 reps using 55 lbs shoulder shrugs.

Came home and took my SizeOn and a Protein shake.

Took my TF last night with dinner … no problems

Woke up this morning and had my TF and Protein Breakfast Shake

Wife brought back fresh rolls from out German Bakery … only had one.

Took my VPX: Muscle Nitrous and got ready to hit the gym

Knocked out my 20 min on the cross-trainer (level 9) … good pace too over 10 calories a minute (220+ in 20 mins)

Today was arm day:

6 sets of 8 reps: standing arm curls(bar) 55lbs / 45lbs dumbbell overhead tricep extensions

6 sets of 8 reps: sitted preacher curls 55 lbs

6 sets of 8 reps: 35 lbs sitted arm curls / 25lbs wrist curls

Got home and took my sample of SizeOn too!

Woke up this morning and took my Thermo Fire with my morning breakfast protein shake. Oh yeah, took my TF last night with dinner too!

Took kid to school, came home and hung out til triaffic died down … took my Muscle Nitrous (waited 45 min) then hit the gym for some back exercises.

20 min on the cross-trainer (level 9) - great warm up

Knocked out 12 set (8-10 reps) of High Iso-Lateral

6 sets (8-10 reps) of Low Iso-Lateral

6 set (8 reps of regular Iso-Lateral Pulls

Need to drink more water … going to drink more water today … that’s better, LOL!!!

Weight 227 with 23% BF (tape) - 21% BF (OmRon Fat loss Monitor - HBF-306).

Work up this morning to take my kid to school … made my Morning Protein Smoothie and some VPX Muscle Nitrous. Then went to the gym.

Knocked out 20 min on the cross-trainer (level eight)

4 set of 10 reps on the Incline bench, Flat bench , decline bench.

7 set of 10 on the Fly Machine

Came back and took my Thermo FIRE (big red pills).

Couple of EGGS with Onions for breakfast! 

Noticed I have lost some weight since I got back from Iraq … BF% looks to be up, but that’s with the tape method (Neck and Waist) … this I do for military reasons.

Got me a new blender when I got back from Iraq … started makin Smoothies. Came up with a new smoothie for before/after the guy … been having them for breakfast too!

Orange Juice

Banana

Frozen fruit - stawberries, cherries, really any frozen berries with do.

and some VPX: Zero Carb - Graham Cracker

Freakin ROCKS!!!!! Taste Awesome too!

Yesterday morning I was in a car wreck, pulled out into a blindspot and got nailed (my fault). There was a little over $6000 worth of damage to my Ford Explorer. Not even back a week from Iraq … no luck what so ever!

got my new supply of Supplements in last night … of course I got some more of my VPX Zero-Carbs protein mix. Plus I went with VPX Muscle Nitrous this time.

Also I’m going to be a tester for PROLAB: Thermo Fire … going blog and keep my stats up to date weekly for that one too!

I tried out my wife new hand-held BF% reading that we got from BB.com … this things says I’m at 19.4 BF% … that’s freakin awesome! But I still (for military reason) have to go by the old tape system (neck and waist).

Just letting everyone know that I’m back from Iraq. We got in last night around 11 o’clock. The wife left the kids over at a friends house soI can surprise them today.

Well we are almost outta of here, I’m still hitting the gym … took a few days off, change up my routine a little bit to make up for my elbow pains … some progress is better then no progress …. some gym time is better then no gym time.

 Almost done with the supplements too, gonna have to make a rush order when I get home, plus get the wife on some stuff too, LOL!!!!

Almost home … hate when the days drag like this!