dvsness, dedication and desire

It’s hot. Since when is it almost 90 in NYC days from October anyway? My sweat is sweating and I detest cardio. Abs look halfway decent, but I may need a machete to get the fat off my ass.

Hamstrings, Abs and Cardio

Hack Squat
just past shoulder width, deep to the stoppers
sled +180×12, +180×12, +180×12

SLDL
shoulder width
135×12, 135×14, 135×15

Prone Curl
feet together
50×15, 50×15, 55×12

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Stability Ball Crunch
plate or DB overhead
10×20, 15×20, 25×15

Hanging Leg Raise
DB between feet
5×15 DROP BWx15, 5×15 DROP BWx15

11 Incline Treadmill
25 minutes backward, 1.8 speed

StepMill
5 minutes forward, 5 speed
5 minutes each side, 4 speed
5 minutes forward, 4 speed

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I walked 2 miles during my lunch break at work.

I walked 15 minutes each way to/from the gym.

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Meal 1

• BioBeads
• Metabolic Thyrolean
• egg whites
• Glucosamine Chondroitin MSM
• multi

Meal 2

• Isolate - Vanilla
• Vigor

Meal 3

• Metabolic Thyrolean
• chicken breast
• spinach
• Glucosamine Chondroitin MSM

Meal 4

• bison steak
• spinach
• multi
• Thermo Fire

POST WORKOUT

• Creatine and Glutamine

Meal 5

• Metabolic Thyrolean
• Protein Component - Cinnamon
• flaxmeal
• Enhanced CLA

Random thoughts:

Bob’s Red Mill Whole Ground Flaxseed Meal = awesome. It’s a great addition to my protein pudding. All the carbs are from fiber and it’s a healthy fat source as well.

It was confirmed that I’m about a week behind by one of the bb’ers in my gym, which was as I suspected. I can catch up; I’m fortunate that I diet pretty easily - I just have to get my head in it and get it done. Cardio is the devil.

I intended to do some AM cardio, but I awoke with a headache. That excuse is just not going to fly anymore. If I keep waiting to do things until I don’t have a headache, they won’t get done at all.

Chest, Delts and Cardio

Machine Chest Press - Neutral Grip
90×12, 110×10, 120×10, 130×7

Inc DB Fly
30sx12, 35sx8, 35sx8, 35sx8

DB Laterals, Thumbs Down
15sx12, 20sx10, 20sx10 DROP 10sx15

Face Pulls
80×12, 90×10, 100×8 DROP 60×12

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11 Incline Treadmill
20 minutes backward, 1.8 speed
20 minutes forward, 2.1 speed

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I walked 2 miles during my lunch break at work.

I walked 15 minutes each way to/from the gym.

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We’ve broken the 5 week mark.

Saturday was cardio only, and I went out to dinner with the crew from DS.

Sunday was quads, abs and cardio - pretty good workout.

I have evicted all foods from my house that are not protein or veggies.

Flax meal will be used as both a fat and fiber source.

I’m really tired. I have laundry piling up and I finally did the dishes. Yesterday I took off and today was back, bicep and cardio. I had my final cheat meal of my prep - Pad Thai. It was good, but my tummy hurts.

Sorry for the boring post, and the brevity. I’ll make it up to you guys soon!

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Meal 1

• BioBeads
• Metabolic Thyrolean
• eggs
• egg whites
• Glucosamine Chondroitin MSM
• multi

Meal 2

• Isolate - Vanilla
• Vigor

Meal 3

• Metabolic Thyrolean
• chicken breast
• spinach
• Glucosamine Chondroitin MSM

Meal 4

• bison steak
• pumpkin seeds
• multi
• Thermo Fire

POST WORKOUT

• Creatine and Glutamine

Meal 5

• Metabolic Thyrolean
• Protein Component - Cinnamon
• pumpkin seeds
• psyllium husk powder
• Enhanced CLA

cal - 1245 pro - 196 car - 27 fat - 41 fib - 11

Random thoughts:

It’s getting warmer again. Maybe I can do some outdoor AM cardio tomorrow. Damn, I mean today. It’s so late again!!

I’m really trying to care of my skin lately. I have a few scars on my legs from being an athlete - sliding in softball and slide tackling in soccer have left their marks and I have some white scars that look worse as I’ve been tanning more frequently. I’ve been using RPN’s new liquid Java Lather body wash and Natrol’s Vitamin E spray and the scars are starting to diminish a bit. My skin feels really nice and soft, too.

I’m tired. I am wearing a lot of hats this month. I can’t explain it all now, but soon you will see.

I have shin splints from wearing high heeled boots yesterday. Grrr.

Hamstrings, Abs and Cardio

BB Stationary Lunges Forward off Step
70×15+15, 70×15+15, 70×15+15

Horizontal Press, Pelvis Raised on Positive
90×15, 120×10, 120×12, 135×10 *superset*

DB Plie Squat
50×15, 50×15, 50×15, 50×15

[b]Single Leg Prone Curl
30×15+15, 30×15+15, 35×8+8

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Obliques on Hyper
15+15, 15+15, 15+15

Nautilus Abdominal Machine
60×15, 70×15, 80×12

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Precor Elliptical
20 minutes 6 incline 5 resistance

————-

I walked 2 miles during my lunch break at work.

I walked 15 minutes each way to/from the gym.

————-

————-

Meal 1

• BioBeads
• Metabolic Thyrolean
• eggs
• egg whites
• Glucosamine Chondroitin MSM
• multi

Meal 2

• Isolate - Vanilla
• Vigor

Meal 3

• Metabolic Thyrolean
• turkey breast
• spinach
• Glucosamine Chondroitin MSM

Meal 4

• bison steak
• walnuts
• multi

POST WORKOUT

• Creatine and Glutamine

Meal 5

• Metabolic Thyrolean
• Protein Component - Cinnamon
• psyllium husk powder
• Enhanced CLA

cal - 1086 pro - 181 car - 21 fat - 33 fib - 11

Random thoughts:

Either there is a sudden influx of potheads in my neighborhood, or I’m going crazy. I swear I smell weed when I’m walking home from the subway lately.

It’s amazing how different weight can be. A 15 lb DB feels like nothing, but carrying a 14 lb container of cat litter home feels like massive weight.

I took 2 Thermo Fire with yesterday’s and today’s pre-workout meals. I like. Enough for a boost but didn’t mess with my sleep.

I tried to wrangle the 45’s up today, but it wasn’t meant to be.

The tricep dropset made for some nice pumps.

Chest, Triceps, Calves and Cardio

Plate Loaded Flat Biangular Press
+45s each side x15, 45sx15, +50sx12

Inc DB Press
35sx12, 40sx10, 45sx , 40sx8

Inc DB Fly
30sx10, 30sx10, 30sx10

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Seated Single Overhead DB Ext
15×10+10, 15×10+10, 15×10+10, 15×10 DROP 12×7 DROP 10×5 DROP 8×5 DROP 5×8

*superset*

Full Range Feet Together Calve Raise
BWx20, BWx20, BWx20, BWx20

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Incline Treadmill, Level 11
20 minutes walking backward, 1.8 speed
10 minutes walking forward, 2.2 speed

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I did 15 minutes of step-ups upon waking.

I walked 1 mile during my lunch break at work.

I walked 15 minutes each way to/from the gym.

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