Brooklyn Mike’s BodyBlog

WOW! Just discovered this new BodySpace feature. I will start using it with my next workout!

 http://workout.bodybuilding.com

must be an off day. Was supposed to go to work (WORK! On Sunday??) Yeah thats right; I love the new job but I have never had a chance to get settled in and I was going ot go in just to straighten up a bit and set up files, etc.  Well that didn’t happen cause I slept till 10 am and I can only get into work until 1 pm on Sundays (long story.)

Went to the gym, but the energy wasn’t there either.  Did 5 minutes of cardio just to warm up and then was going to do delts, calves and tris.  Did a few sets of delt work and that was all I could do! 

So rather than push myself, I did 5 minutes of jacuzzi and then a shower and hit the road!

Tomorrow will be better!

awesome workout today…

First-30 minutes of elliptical cardio (see previous post; since I did that first thing, I guess its like doin g3 DAYS WORTH! LOL)

then worked Quads:

Single Leg Extensions:

40 lbs X 5 reps alternating each leg-4 sets

Leg Press:

Alternating close and wide stance 

225 lbs - 2 sets X 10 reps

270 lbs (NE WPERSONAL BEST!!!)   - 2 sets X 10 reps

these weights don’t include the weight of that the leg press machine adds so maybe it should be higher!)

Squat:

135 lbs 1 set of 12

165 lbs (NEW PERSONAL BEST) 2 sets X 12

then a great mid-day nap.

Interesting info about cardio (from http://bodybuilding.about.com/od/cardioexercisebasics/a/cardiobasics.htm )

“In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone.

The fat burning zone formula is the following:

Fat burning zone=220-(Your Age) x (.75)

The result of your formula will give you an approximate value of how fast your heart should be beating per minute. ”

(The best time to do cardio is) “first thing in the morning on an empty stomach after drinking 16 to 24oz of water in order to prevent dehydration. When performed at this time you burn 300% more body fat than at any other time in the day because your body does not has any glycogen (stored carbohydrates-sugar) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity. The other time where aerobic exercise is effective is immediately after the weight training session. The reason for this is that when exercise is not performed first thing in the morning it takes your body approximately anywhere between 20 to 30 minutes to start burning fat. This is because that it how long it takes the body to deplete its glycogen stores and switch to a fat burning environment. Therefore, it would not be efficient to perform aerobic exercise by itself at any other time during the day because you would need to perform it for 20-30 minutes just to get to the fat burning stage and for an additional 20 minutes just so that you burn fat. "

My neck is really screwed up; I guess all those years sitting at a desk looking at a computer screen has made me totally lose the curve in my neck.. He says he can help me but it will take time.

Not bad!  Hive a visit and maybe a comment and push up my ranking; hey I almost have 19,000 bodypoints which I am sure will be worth something someday! 

15 minutes of cardio on the elliptical

BB Bench Press:

i practice set-15 reps empty bar

1 set-85 lbs-8 reps

2 sets-75 lbs- 10 reps

(how come I can lift heavier when Josh is standing over me???)

Cable Flyes:

1 set-6 reps- 40 lbs per side

2 sets-8 reps-30 lbs per side

Dumbbell Flyes:

20 lbs each side

3 sets of 10 reps

No workout today, unless you count being a dancing fool at Josh’s wedding to Jessica as an intense cardio event (which it was.) But I ate plenty of bad foods to make up for it LOL!  What the heck; it was a very special day and I was happy to be able to share it with Jessica and Josh.  I was especially honored to be asked to sign the Ketubah (the Jewish marraige license) as a witness!  Had to relearn how to sign my name in Hebrew!

My wife and I sat with Pat Greico (my nutrition guy) and his fiance Kristen (see www.mindlessmealscafe.com ) along with a bunch of Jessica’s aunts and uncles . We all had a great time.  

This week I celebrate my first anniversary of working out with Josh (and he has the nerve to be away!!!) so I will try to put out an extra effort on my own and pick up with  Josh next week (hey- I guess the guy is entitled to a honeymoon.)

Today was a busy day. Only had time to fit in 20 minutes of cardio and then did a few sets for the biceps and triceps.

Tomorrow I get to witness my friend and trainer, Josh, get married!! It will be a great day !!

Had my bodyfat measured tonight.  Gained a pound since two weeks ago and everything else stayted about the same.

I am getting a new meal plan from Pat, my nutrition guy!