djnastythunder’s BodyBlog

Dad died yesterday

So, I been keeping up pretty well.  Monday was chest and tricpes.  Tuesday was leg day.  Wednesday was  shoulders and upper back, Thursday, which is today started with a run (45 minutes), fifteen minutes  on the crossramp.  Still lagging behind on my running.  But felt great to get back.  New liquid vitamins are pretty good too. 

I have decided that even with everything going on in my life at the moment, that each lift, each workout should always be all out.  If I can’t lift chest and max out, then I will rep out with weights as heavy as possible.  And each workout needs to be as thorough as possible.  Small muscle fibers need to be stimulated and excited and I will make time for cardio whenever.

   I have still been lifting but feeling a plateau effect.  My gains aren’t as noticeable to me as before, although others still offer compliments.  I had a great moderate heavy leg day on Thursday and am still sore.  I have prioritized my back to facilitate growth, given arms and shoulders their own days and have been thinking endurance over raw strength

10-26 Monday Chest - warm up with light front, side, and rear raises.  Flat bench 135, 185, 225, 235 superset with alternating pushups and dumbell flyes.  (8,7,5,3), incline bench 135, 185, 225, (8,6,4) close grip bench (115, 135, 155) e-z curl bar tricep skull crushers, cable tricep extensions, set of dumbbell hammer curls

10-27

Usually I like to work chest, legs, cardio, back, and shoulders and cardio.  For the next few weeks I am going to experiment with chest, back, legs, cardio, shoulders and arms, and cardio.  With any given workout I may decide to prioritize another body part that is not worked on that day, the day before, or directly the day after.  I say this to mean that usually I work chest and triceps, legs, back and biceps, and shoulders (sometimes split between back and chest workouts if pressed for time, or trying to accentuate broadness.)  My current workout goal is broadness and density, low bodyfat, improve cardio, maintain or raise current fitness level.

10-27

back

pullups, barbell rows (warmup and 3 working sets), cable rows, lying rows, 2 sets of desending dumbbell curls (35, 25, 15) (30, 20, 15)

My workout has been suffering as of late.  My dad has been suffering from congestive heart failure, kidney probelms, and has become bed and wheelchair bound over the course of a month.  We have gone to doctors, had referrals for other doctors, spent time in nursing care facilities, had physical therapy but spent more time in hospitals than out.  My heart, prayers and energies are with him.

  I was thinking this morning about growing up on Fort Eustis and when the troops came by in the morning running in formation, my dad would emerge from the back door and join in.  He was my age now, then.  And I always told myself that when I was old enough that I would do that too, I wanted to be able to run with my dad, for no other reason then to just show that I can.  Now I am the legs for us.  He was my hero when I was 4 and still is.  I can still see him running even though he is having trouble walking right now.

So Monday was chest.  Warmup with 100 pushups, flat bench, incline bench, dips, tricep extensions.  Tuesday was leg day.  Wednesday is today.  Cardio tonight and stretching.  Tomorrow is back.

Chest day to startmy week.  150 pushups, flat bench, incline bench,  incline bench flyes, bicep curls, tricep extensions, bench dips

Took the day off.  Went for a walk with my dad.  Actually I walked, he rode in a wheelchair.  He is still one of the most incredible people I know and most people will meet.

Ran two miles and 20 minutes stair stepper.  Firmest butt and calves that gym will see today

Hurray for October.  100 assisted pullups, cable rows, front raises, side raises, rear raises, bicep curls, hammer curls, concentration curls