MARC’S BLOG

 0n 8/6 I performed my first run through with my new Trainer designed weights routine. It is designed to be 30-45 minutes higher reps with moderate weight. it went well although I have some issues of form to work out.  the routine includes

*Planks* Pushups* Seated Cable Rows* Straight Bar Tricep Pulldowns* Swiss Ball Leg Press* Machine Leg Press* Dumbell Chest Press* Dumbell Bicep Curl * Modified Deadlift*Dumbell Shoulder Press. 

This routine has two sets of each exercise in it. look at my workout tracker for more details .  Contact me with any critique, encouragement, and questions      

Today  was my first day back in the gym after about a month. I started with my cardio routine designed by my trainer . HIT training  which went about 30 minutes . 5 minutes warm up walk  and 5 segments of 5 minutes each . Each segment was 3 minutes all out run with two minutes brisk walk and repeat.  I started with a 2.0 MPH setting and 2.0 incline for the warm up . the 3 minute runs was at 3.0 MPH and 3,0 incline . the 2 minute intervals were at 2.5 MPH and 2.5 elevation. at the end of the HITs I hit the suana for 10 minutes  it was good and it was awesome!   

I was psyched to know that i had finally gone from dreaming to doing, from preping to pumping. The high I had after cardio was amazing. BTW  I lost 5 pounds in the last month just from eating right and clean and dropping the sodas munchies etc . so my weight dropped from 179.6 to 174.6! all this BEFORE I started this new plan! It was an awesome first day. Tomorrow I do my first weights day on that new plan.  Thanks bb24 for being my trainer!                 

I just started a forum thread under ‘workout journals’ at the following link

 http://forum.bodybuilding.com/showthread.php?p=196804551#post196804551 It is titled ‘Doobz0326 Workout journal". There is a link in my profile too . feel free to follow it , reply , contribute, subscribe to it ! Thanks to everyone who has helped me so far and all the awesome peole I have met so far! You all rock!

Tomorrow progres pics go up . Monday the plans go into effect!       

Doobz

Ok so I have been away for a bit but not inactive. After a zealous beginning to my workouts and bodybuilding goals  I realized that I needed to build a good foundation of information and planning before I continued to hit the gym  hardcore . So I contacted and hired my good friend and trainer Nate Smith (bb24 on bodybuilding.com) as my CPT and together we developed some meal plans for me to follow. These are initial diets that have a hard 2000 calorie ceiling on them  I will rotate between the 4 of them to cover all seven days of the week There are  2 mweals plans from him and 2 that i wrote up that he approved.

He also developed and initial developed an initial general all body conditioning weights routine for me to fool that is 3 days weights and 2 days cardio. each cardio day is 30 minutes . Each weight day is 30-45 minutes

I will put these plans into effect  Monday July 26th. Then its off and running to my goal of 10% BF  in four months (11/26/08)

My special thanks to Maximus 619, bb24, cptgrahamn, davidgraysonstout,xnickedgex slipperydogg, forhsiglory,pettybone, billy, and a host of other great guys on this site who together helped me get started with consel, info or encouragement I am in your debt and together we make a brotherhood of iron

Due to random upload issues  I can’t upload my plans (diet or exercise) if you want the detailed versions please contact me at doobzkhq@gmail.com and I will send them on to you. Sorry about the trouble for some reason this site won’t except micrtosoft word or microsoft Excel…. The folks at the top must be those crazy apple user types in an IBM/Microsoft world someones got to be the Apple user….. oh well we love them anyway

please feel free to contact me with comments questions critiques or encouragement. I welcome it all

Marc Doobz               

Below you will see my initial fitness assesment, Feel free to comment/advise/encourage. Ialso modified my goals in light of these results  . Feel free to comments/question/encourage and advise

Resting HR:  1: __58_____      2: ___55____  3: _____61__  Avg RHR: _58___________
 

 Well today was a good day. I  realized that some of the machine exercises were being done wrong because the seat was too low and so I was killing my shoulders. As soon as I fixed that my machine press, lat pulldown, pec flyes all got better  (the burn was hitting my chest or back as  the case may be) I upped the number of reps and weight on my bicep curl and side bends from 20/25 to 25/30. I tried weighted crunches (1o poound plate …..great burn all around.

My cardio is going really well 25-40 minutes a day.  the burn during it and the high after makes me fee like I am unstoppable.  I have not started using sups yet accept  whey protien.  The daily high of the cardio and workout is something I am looking forward too each day

Couple of random issues:

1) I weighed myself ( in my underwear) and my weight was 177. I started at 185 . I am thinking it was because previous weighs were in clothes and shoes which add weight.

2) I did a bodyfat test ( a electronic device  nopt caliphers) and i found it was 15.2 . now I have been working out hardcore since I started working out  (this is day 4)  now one of those online  bodyfat calculators said I was 19% bodyfat. using this as a base line  I was suprised to get a 15.2 % reading. I am gonna get a bodyfat test and fitness work up in the next few days hopefully i can get an accurate reading!

3) I totally had a loss of will power . i was so hungry so i went out for subway .. pretty healthy if you get the right sandwich and go easy on the dressings and stuff)  but they closed just as i got there so i got Mc Donalds! I feel really guilty right now . I need to do this all out if I want to get theat body I am working for! I am gonna add 15 minutes of cardio tomorrow to try to catch up for my lapse!

The god news is  that as i was getting ready for my shower after my workout I noticed that at rest my stomach is getting flater and the outline of a great six pack is beginning to apprat when I tense my stomach. My obliques are starting to flatten so that the love handles are starting to vanish and that V look is starting to appear!  

Its only the beginning but I am psyched to see how I look and feel after a month of 5 workouts a week with 30 minutes of cardio each day!

Good day overall

Marc <><

Hey All

I realized that I don’t have much on my IPOD in the way of good workout music.  I am up for any music that puts you in that zone where all that matters is the next rep, set, mile, or pound.  I am looking for good beats etc and I am open to just about any style . Any recommendations?

Doobz0326 (Marc Dubois)   

I have had two lifts.

1) a general upper body routine that I can do without a partner.

2) a lower body routine with abs and cardio

It was a good week , considering I am trying to get all the info routines, supplements, diet straight. I lifted very hard an my first day and had to take the next day off  because my right arm was super sore. I am very suprised at my lower body results. You see  i have a disbaility that until recently made any lower bodfy work dangerous because of frequent muscle tears, bone breaks etc. Ask me about it. I had this disbaility since birth and it is fully documented…. one word: miracle. Anyhow my leg extension was 50lbs for 3 sets of 30 reps  peronal best ever given I have never done legs before besides walking!

I added in cardio on day 2. I did 50 minutes of  treadmill. I took 15 to figure out how to use the system. I did 30 minutes on inclines settings 3-5  and speed settings of 3.0- 5.0 MPH

Going into this week I am gonna log  my food ans water intake. I am goona do 30 minutes of cardio before each session on the cross crountry skier. my workouts will be either my general upper body workout if I am alone or   partner lower body or partner upper bodsy depending on my partners availability… i am looking to do a cutting phase to reduce my overall body fat of 19%  down to wahtever it takes to see my abs and chest sharply and clearer. Then shift to a bulking phase

Speaking of diet . I am pulling together my grocery list to get a all the healthy food I need  once i get my next paycheck . In the meantime I am trying to eat healthy as I can given my available food . But once I get fresh groceries its healthy all the way. I found a new favorite drink. Green Tea. its thermogenic (fat burrner)  and it tastes good. It a good replacement for all the soda i used to drink.

As far as supplements go I am gonna use the following for this cutting phase

1) Protien - GNC Whey Protien - 2 grams sugar and 20 grams of protien per scoop. Once that is gone I will shift to BSN Syntha  6

2) Fat Burner - Hydoxycut  and Green Tea  Hydroxycut once a day and Green Tea the rest of the time

3) NO - BSN  Nitrix during the day an BSN NO Explode before workouts (as an experiment and if I don’t like i’ll cut it after I am done with this batch.) 

4. Multivitimin - GNC Mega Man Sport  

 I am trying to bodybuild as clean as I can so that I am relying mostly of hardwork and good diet and a little on supplements. I want to do this by using the God given potential in my body. The supplements are to help me overcome the initial inertia of going from not working out to hardcore cardio and workouts to give my bosdy the meterial (protien) to respond to the workouts the multi to supply for nutritional gaps. The fat burner & green tea  to jump my metabolism and start shedding the fat. The Nitris Oxide to supply needed energy to workout hard .  I don’t need suupplermnts beyond those if i did I would be relying on them and not on my body and its God given ability

I figure out bulking supplements diet etc when i get there. I think I am gonna cut for 6-8 weeks.

Thanks for all the help I have gotten from bb.com members especially bb24, loveandhate,xnickedgex, cptdgrahmn, maximus619, and yzmizink. I am also psyched to meet so many awesome people that supplied bits of information and encouragement. Making some new friends has been a great gift. I love bodybuilding.com!  Anyone is welcome to drop me a line whenever about anything

Marc <><                

Tomorrow June 3rd is my first day in the gym….

I had my ‘Last Supper’ of McDonald’s and soda. I have some munchies left over that I am gonna burn my way through. I am gonna invite friends over and let them kill the last of my munchies. in the next few days I am going to the grocery store and buying nothing but healthy. God has been faithful to provide good friends on Bodybuilding.com to point me toward the right articles and information. They have encouraged me and offered much useful advice. He has even hooked me up with an awesome personal trainer/consultant NickEdge! he is gonna be hooking me up with a personalized workout and diet routine to get me to my goals.   I have a good friend who is willing to go back to the beginning and be my workout partner amd help me by spotting and advising and encouraging me  in the gym!

All in all I am excited to begin my journey my bodybuilding goals! thanks everyone for your help and encouragement! and Praise God for all the way he is inspiring, providing for,  and guiding this transformation! I am doing this to improve my appaeance, to maximize my health, and most of all to ‘glorify God in my body’ (Paul’s Letter to the Corinthians)

A speaker once said recently " men we are called ‘to glorify God in your body’ after the command of Scripture. Men, that is a very practical directive. God desires that the temple that is you would be adorned well. He is not glorified when you abuse your body with recreational drugs and alcohol in excess. When you live on fast food and TV dinners that is a kind of abuse (once in a while is ok  all the time is not) men you know what heatlhy eating and living looks like why don’t you?…  If you want your words and deeds as a Christian to agree then as you believe that your body is a temple then follow it up with deeds.

Get rid of your flabby beer belly and your drive thru lifestyle and instead practically build your bodily temple in the gym and with wise healthy choices. Simply put God God is not by your beer gut, He is greatly glorified by you having  a six pack set of abs..

Wait isn’t that vanity you ask? vanity is seeking a thing to make it your god. But if you do a thing or seek a thing BECAUSE OF God, that is not vanity but glorification of the True God….. Yup you heard me men . God wants you to have a six pack. go get it!"

This talk got me beginning to desire a better body. I have always wanted to be in incredible shape but lacked the motivation.  Hearing this talk handed me that motivation. The highest motivation posasible at that  to be in incredible shpe because such shape glorifies God because it concretely says ‘ thank you’ For the gift of life He has given me.

That’s my motive and my plan! And off we go tomorrow….. laying the first foundation stones of this awesome temple of my body that God has given me. 

BTW if anyone has a questions about Jesus/Christianity/Bible/faith wtc anything like this please e-mail me at doobzkhq@gmail.com. I have much to say about the greatest man I have ever met, Jesus. I promise you two things I will share my experience and the truth of Jesus clearly and simply. I will do this in love. I am a sinner saved by grace I escaped judgement through Jesus Christ and so I won’t put you under it  by my words or attitude toward anyone who talks to me. I promise you that…… I don’t care what you have done or who you are I am eager to talk to you about any questions you have

Thanks for reading. Thanks agin for the encouragement and advice. drop me a line and watchg my blog for more updates

Marc Dubois <><