dvsness, dedication and desire

Congrats to Heather Policky and Dylan Armbrust on their May 21st nuptuals.  Look for Heather competing in the Olympia as Heather Armbrust this year.

I was taking my regular commuter afternoon nap (I sleep on the subway to and fom work usually, and don’t sleep enough at night) and this cop decides to wake me up so I don’t miss my stop.  Well, I know he had good intentions, but hey, I am a train sleeping professional.  I have never passed my stop, and honestly, I was pissed.  I gave him a curt, “thanks for your concern” and shut my eyes, but I couln’t get back to sleep.  Jerk.

Anyway, I had a great workout, as usual.  I got someone to spot me on the third set of neck presses since I raised the weight and didn’t really want to crush my larynx my accident, but it turns out I didn’t need no stinking spotter.  I am also doing unassisted dips now.  I’m all grown up!

————-

Plate Loaded Flat Bench
bilateral, alternating single arm
25 each side x8, 25sx8, 30sx8

Inc DB Fly
25sx10, 30sx10, 35sx7

Neck Press
65×8, 65×8, 75×6

Dips
asst. -10×10, BWx6, BWx8

Rev Grip Cable PushDown
60×12, 70×10, 90×5

20 Minutes StepMill

————-

I am fat and watery.  That is all.

So my selective alzheimer’s kicked in again today and I forgot my belt, again.  Go me.  However, I raised all my lifts even without it.  So, really, go me!  I was very wary at all times, though.  My back has let me down before, but showed no signs of it today. 

QUADS

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Plate Loaded Power/Front Squat Machine
sled weight +90×10, +90×13, +110×12, +110×14

Smith Machine Stationary Lunges 
smith weight +60×15+15, +70×15+15, +80×13+13, +90×10+10

Leg Ext
110×10, 110×10, 115×8 

Kneeling Cable Crunch
60×15, 70×15, 80×15

————-

To counteract all that wonderful training, I am officially without vehicle, as the tow truck carted away the dead car today.  It makes me uneasy to be without my ride.
And I’m putting on some bodyfat.  But I can cut it off later, and I need my legs to grow, so I will feed them accordingly.

By Rich Frye

If I were a sculptor working with clay, creating beautiful statues. No one would think wrong of it. Imagine spending 1 or 2 hours a day creating sculptures, perhaps guests visiting my house would see these statues and would admire them. They would comment on how beautiful they are, they might ask me how long I have been a sculptor, and then say how creative I am and commend me on my artistry.

Then as a bodybuilder sculpting my body, it’s all of a sudden perceived completely different from people. Some people that don’t understand bodybuilding and quick to judge perceive it as egotistical, vain, or conceited.

It’s true that the effect and results that come from being a dedicated bodybuilder can make one feel good about their physical health and the accomplishment. This same feeling of accomplishment can be in parallel and compared with any great goal where sacrifice and hard work is applied weather it be a career, sport, or hobby.

All things in perspective, As long as I am putting God first in my life, treat others with respect and live an honest life, enjoying and participating in sports should be a positive thing. Yes, bodybuilding is a sport just like, bike riding, swimming, baseball, tennis, or gymnastics. If fact bodybuilding is considered the toughest sport there is. It is also considered an art form to the respect of sculpting ones body in proportion by eating healthy foods and challenging one muscles to cause an effect.

It’s amazing how bodybuilders get judged while your average American watches about 28 hours of TV a week. One in three Americans is obese. These is a rising percentage of people playing video games 3 plus hours a day, so let’s keep everything in perspective.

It could only be a positive thing to encourage our children to achieve in education as well as be educated about their physical health and exercise regularly. Body and mind together. Also keeping in perspective not to judge other people by the way they look.

I really like today’s diet.  It could use some more veggies, but the protein variety was excellent, and I’ve added DS Vigor to help make up for any shortcomings.  I have been busting ass in the gym and on the go 6 days/week, so adding a good antioxidant to my regular multi seems like a logical decision.  I also dropped the carbs a bit since I’ve been adding more fat than I’d like.

Meal 1

• tuna
• oat flour
• multi
• Glucosamine Chondroitin MSM

Meal 2

• DS Sustain bar
• Vigor 

Meal 3

• chicken breast
• cucumber

Meal 4

• oats
• Prolab Isolate - Vanilla
• Glucosamine Chondroitin MSM

PREWORKOUT

• Prolab Nitro Fire

Meal 5 - POSTWORKOUT

• Prolab PhosphoCreatine Power
• egg whites

Meal 6

• steak
• homemade sauce
• cucumber
• multi

Meal 7

• 1% cottage cheese
• psyllium husk powder
• cashew macadamia butter —– heaven in a jar!!!!!
• Glucosamine Chondroitin MSM

This was yet another great workout.  I almost want to go back to the gym now and train some more.  I also worked calves even though I don’t have to.   

————- 

Rev Pec Dec
70×8, 70×10, 80×5

DB Laterals
thumbs down
20×10, 25×6, 25×6

Cable Front Raise
30×10, 40×10, 50×7 

Cable Single Arm Laterals
15×8+8, 15×8+8

————-

Calve Raises
40×15 *DROP* 20×15 *DROP* BWx15
Repeat.

————-

20 Minutes StepMill

————-

The steak I got today was the most beautiful top round london broil ever - 2.2 lbs and perfectly lean.  I love bulking. 

Meal 1 

 
• oats
• Prolab Isolate - Strawberry
• multi
• Glucosamine Chondroitin MSM

Meal 2  - POSTWORKOUT

 
• Glutamine 
• PhosphoCreatine Power 
• egg whites

Meal 3

 
• chicken breast 
• Barilla Plus penne
• homemade sauce 

Meal 4 

 
• chicken breast
• homemade sauce
• cucumber

Meal 5 

 
• DS Sustain bar
• Glucosamine Chondroitin MSM

Meal 6  

 
• steak
• cucumber
• peanut butter
• multi

cal - 1968 pro - 208 car - 188 fat - 44 fib - 25

I know my legs are getting stronger, but bigger I’m not sure of yet.  I haven’t done measurements in a long time.  Maybe I’ll get up a bit early tomorrow and do some - I like to measure cold upon waking.  I got a nice nap in this afternoon, so waking a bit early shouldn’t be too much of a chore. 

————- 

Smith Front Squat
toes elevated, ATG
smith weight +50×10, +60×8, +60×8

Walking BB Lunges
wide, sweeping steps.  pelvis angled forward
50×16, 50×20, 50×20

Prone Curl
feet together
60×12, 65×10, 70×9 

————-

Nautilus Ab Machine
60×12, 60×12, 70×10

Decline Crunch w/Plate
25×15, 35×12, 35×12

————-

20 Minutes StepMill

————-

I walked 30 minutes roundtrip as usual.

I did a demo for Prolab at NutriSport in NYC today and ended up with a kind of slapdash diet, but hit all the macros I intended somehow.  The demo went well and I had my first ostrich burger and it was really good!!  <strong />

Meal 1

 
• oats
• egg whites
• multi
• Glucosamine Chondroitin MSM

Meal 2  

 
• ostrich burger on a
• whole wheat bun with
• tomato
• spinach and
• low fat mozzerella cheese

Meal 3

 
• steak
• broccoli 

Meal 4 

 
• Prolab Lean Mass Complex - Cinnamon

Meal 5 

 
• egg whites
• sirloin
• whole wheat pita
• Glucosamine Chondroitin MSM

Meal 6  

 
• Prolab Isolate - Vanilla
• peanut butter
• psyllium husk powder
• multi

cal - 1695 pro - 192 car - 120 fat - 53 fib - 23

All this good eating has been treating me well.  I am ****ing strong!  I am also a bit fatter - I was ever so kindly informed that I was gaining back my weight in “all the right places”, yup, the booty has returned. 

————- 

Rev Grip PullDown
90×10, 100×7, 100×8

BB Row
80×10, 90×7, 90×8

DB Row
40×10+10, 50×8+8, 55×8+8

————-

EZ Bar Curl
35×10, 45×8, 45×8

Lying CrossChest Tri Ext
15×12+12, 20×8+8, 20×8+8

DB Curl
15sx12, 25sx5, 25sx5

DB Overhead Ext
25×12, 30×12, 35×10

————-

Ab Crunch on Lat Tower
40×15, 40×15, 60×12

20 Minutes StepMill

————-

I walked 30 minutes roundtrip as usual.

I think that was my first time rowing 55 lb DBs, so I was pretty stoked (and utterly shocked) that I got 8 reps with minimal grunting.  I am SOOOO going for 60s next week!  As for the DB curls, I intended to go up to 20s but they were nowhere to be found, hence the 25s.  Maybe it was meant to be.  You don’t know what you are capable of until you try, right?