dunkonu9’s BodyBlog

So I got up early  and set out for a run. I was running along no biggie, I began to pass by people along the running trail. I had an epiphany at that moment. I decided for the first time like the real first time. I can do this, I can keep this going. I ma used to running hard and lifting and working out. I mean my diet has a little to be desired but I can do it. I feel like I can achieve anything. So watch out I am dropping the rest of this bodyfat off and keeping it off.  

So I had set upon my C3 journey with a few goals for myself. I had goals for weight goals for inches and goals for lifts all of which I think I can achieve in that period of time some sooner some will be a stretch to get to.. Yesterday I had some troubling news and lets say I was a little psychotic at best. I got up early went and did some cardio before breakfast had my breakfast. I was still burning inside and could not contain my energy. The gym was the only place I could go and throw and bag on things to my hearts content. I set out on my back workout. I did my pull ups pretty filled with rage. Next was deadlifts. I have been doing them since I started back to lifting because my lower back has given me some troubles in the past due mainly to weight and just not having a strong core.  I have learned to love them as much as some hate them. I did my normal first set. Felt pretty light and easy so I jumped to 225 which is usually my last or second to last weight depending on how I am doing that day. I did my 10 with ease. I threw on a couple of tens and did another set. Was pretty easy also. So I figured what the he11 I will throw on 275 and see how many I can get. 10 of them was the goal I had set for C3. I did 10 of them on my 4th set non the less. I have achieved on goal already so I definitely have to change it now. It just goes to show that there is no better supplement for lifting then pure rage.

Well kind of end of the first week of C3 for me. I will take tomorrow off. I plan on it no telling though not allot to do on my steel island. All and all it has not been bad. I feel good. I did miss one day of lifting but I had for some reason gotten up and did cardio that morning so I got a workout in. It was just a long hard day and I had that feeling if I had went to lift it would have been a half assed effort. Other than that day solid workouts all week. Eating was as good as you can get when you don’t cook your own. The cook has been pretty good about getting out some chicken breast as often as possible. I have been adding in the protein as I can and drinking a gallon of water a day. I did sneak a piece of pie in tonight then I just went and upped my intensity on the elliptical to burn some extra calories. That is the one drawback to working out extra hard is you make yourself extra hungry. I can get through it five days till I am back in civilization that is either good or bad for my diet. Good I can buy what I want to eat and bad I can buy what I want to eat. I will just lean on you guys for some encouragement and the willpower will come I know I can do it. the power of positive thinking is what I am going for here. Well one week at a time is what I go for then those weeks become months then those months become years and next think you know I am on the cover of men’s health military issue. Lol   

My week off must have done me some good. I have had nothing but great workouts. I even enjoyed the shoulder workout today. I hate shoulders. Still taking it a little easy. I lowered the amount of weight I am lifting added a few reps and one entire set on to all of my workouts. It is killer. I did back yesterday with a minuet of jump rope between every set. I was to the point of puking by the time I was done. I jus laid on the bench for a while before leaving. Today was not as bad but pretty grueling. I know tomorrow I will get with it on legs. No holding back on them. I do not have a squat rack so I see allot of lunges and box jumps with some jump rope mixed in. I need some more explosion.

I think the time off does the body good. I will try to give myself more of a break when I feel a plateau or serious fatigue setting in. Maybe not a week but a three day period here and there.

Now I just need to up the cardio. It is just so hard to get motivated to do cardio. I can get there I just need to visualize it and what it is doing for me. It must be done, that is all there is to it.

Back at it today. Pump was solid workout was great, sun was shining birds were singing ipod cranking iron clanking. I know what Arnold was talking about in pumping iron now. I think the week off did not hurt may have even helped. I did not go heavy just light getting back in there did not want to push it and will keep it that way all week. I did chest and abs I am loving the one body part a day workout it is nice feels like I get more out of it especially on arm day instead of throwing them in there with chest or back days.

I just did dumbbells to get back and test the stability. I did ab workout between sets. I either do abs between sets or jump rope. Something I read that TO does I know he is an idiot but he looks and performs like a stud.

I did flat bench

50lbs x 10reps

Ball under the leg crunches 30

60 for 10

Hanging leg raises 15

70 for 10

Oblique standing with 45 lbs for 25 each side

80 for 10

Ball under leg crunches 30

Incline

40 for 10

Hanging leg raises 15

50 for 10

Oblique standing with 45 lbs for 25 each side

60 for 10

Ball under leg crunches 30

70 for 10

Hanging leg raises 15

Decline

50 for 10

Oblique standing with 45 lbs for 25 each side

60 for 10

Decline leg raises 15

70 for 10

Medicine ball twist crunches with ball bounce love these

80 for 10

Planks front and both sides 1 min each

Butterflies

35 for 15

Decline leg raises 15

35 for 15

Medicine ball twist crunches

Pullovers

60 for 15

Planks

70 for 15

Decline leg raises 15

Medicine ball twist crunches

Planks

Well did not need to put whole workout but I loved it toady felt so good. So I thought I would share. I think it is good to lift outside too. Not the best gym in he world but old school basic moves rusty weights. I am back and looking forward to tomorrows workout already. I am planning it in my head right now will probably write it down so I will be prepared.  

Well I got a good session of Cardio in yesterday. I put on my vest it is about 50lbs. I did some runs up a ramp we have here. Ten times up it was about all my legs could handle. I went to do abs but they were pretty sore from two days earlier so I will give them another day. I think I will do the same workout today maybe add in some legs like Pulgas suggested. All in all I am coping with it. I was getting down and negative but JJ helped me out and gave me the same advice I would have given anyone else.

It is starting to feel better I walk by the weights every day I can hear them calling me. Soon enough I will be back over there abusing them yelling at them throwing them around and showing them who is boss again.  

Talk about feeling worthless and depressed. I am on day #5 of not lifting and I feel like a !@#$bag. I have done cardio not allot I admit this week. I have eaten good but no iron in hand is depressing.

I love the feel of the iron, I love the anticipation of the workout, I love getting excited knowing today I will put up more weight or more reps than last time. Knowing I am growing stronger bigger and my goals are getting closer with each rep I squeeze out.

I cannot take it any longer. I hope nothing is seriously wrong with my shoulder. I will lift again on Monday. I will test it out with some light workouts for a week. I will let it have time to heal.

How do people get up and get excited to do cardio and abs.  I have been stuck with that as my only workout all week. I have even tried to make it exciting doing cardio in body armor. It is just not the same.

Well enough crying two more days and I will give it a shot. Until then I will just show some false motivation while running. Squeeze out the abs and call it a day.

I switched my workout up at the beginning of the month. Went to one body part a day and I really like it so far. Also had a great week of eating so far. I might try to go two weeks and not cheat. I have not added as much cardio as I would like. I will be upping it every week until I get back to two a days. I am short handed at work right now but help is on the way. That will free me up a little bit more. Now that is all said I hurt my shoulder. I am not sure how bad but it kept me from lifting today. I think one day off and just lift a little lighter I might be able to work through it. I hope I have big plans this month and I want to achieve them. Belly smaller arms bigger. My goals nothing crazy just simple. Well it is 2 am in my part of the world better get to bed. Might hit an early cardio session if I get up in time.

Well I think I need to back off of the weights. I have been adding size and strength but not getting very lean. I need to melt this fat off. I think that going back to a moderate to light lifting program with extra cardio is what I will need. I just love the pump from lifting till I want to puke. Nothing better than that feeling. Nothing better than the feeling of throwing up more than you did last time.

Now it is go time for cutting. March is it. I will start the new program. Still trying to decide one body part per day then cardio or full body every other day and cardio on the days I do not lift. I am still researching. I will have a plan by the end of the weekend. Diet has improved but can always get better no doubt. I still cheat more than one  day a week and at times do not use portion control. So now I will just concentrate and go through one week at a time. I want to put together 6 weeks of strict diet and hard core workouts.

I think a good month of no BS workouts and watching my diet I will be able to achieve my goal. I plan on keeping up with my blog and maybe doing pivs more often so I can see the progress and get encouragement and advice as required.

If anyone has any advice on a good plan let me know I am ready to get with it.

I am deployed in the navy currently. So my eating habits have not been the greatest. You are kind of on their schedule with what they are serving. I am back in at the moment and can take a fair amount of food to supplement my diet. I want to improve it and cut down allot over the next two months. I just want to get my BF% down to a respectful # and have some decent abs to show for it. I have read several different post on carbs/fat/protein and how it is all supposed to go together and work in harmony. Since I am on a limited diet due to now cooking for myself this is my plan for eating over at least the next 30 days to see how it does for me. I just want a little bit of advice if you think this will work for cutting.

Try for at least a gallon of water a day, multivitamin , vitamin C and glutamine.

0600 – Omelet with, onion, pepper, mushrooms, tomato; yogurt if available; fruit whatever they have

Cardio in here

0900 – Protein shake

1200 – Whatever is being served there is usually at least two veggies, potato and rice, for the main dish on a good days baked fish or chicken. I just try and make the healthiest choice of them.

1500 – can/bag tuna

1800 – Same as lunch, best choice of what is being served.

 Weights take no-explode prior to lifting

2100 – Vile of protein 42g; 3g of carbs

If up late usually do some kind of peanut butter or something if I get hungry enough. I snack on raisin bran and other types of cereals they have out. If there are any other kinds of snacks or thinks I should eat let me know and I hope I can get them before I leave again, providing they have it available. I sometimes sneak a diet soda in there it helps me cut down on cravings but I am considering cutting it out. I try not to cheat but like to give myself a day or at least a meal or desert every once in a while. It is the best I can to until I get back in the real world and have the ability to cook for myself. Is it possible I can achieve my goals on this diet.

I will also be workout twice a day most days work permitting. A morning cardio session. Allot of HIIT and some longer runs to keep the stamina up to par. I lift 4 days on one day off. Sometimes I push through if I am feeling good and work 8 straight with a days off. I am working on my plan of attack for the weight room now. I will post once I find out what my new facilities are going to have in them.

Any advice please…