funkyb5150’s BodyBlog

So my training partner could not make it yesterday. I still pushed myself through the workout. I was not able to go as heavy on a few exercises… but I made up for it by completing more movements.

I did not sleep well last night. I kept tossing and turning. My elbow was driving me crazy. I have already iced it this morning and it is feeling much better.  Today is legs. I can’t wait. I just hope I have enough time to get everything in…

Friday’s chest workout was great. I started again with decline dumbells and felt stronger than last week. The 150’s went up a little easier. We only did 2 sets of flyes befoe hitting bench press. This week, we did some static holds on bench that were hell. We started with 135, lowered the bar slowly until touching the top of the chest. Then raised the bar about 5 inches off the chest and held it there for five seconds (before pushing all the way back up). Try doing ten of those in a row! It was tough. We worked up to 225 before finishing with incline bench. Needless to say - my chest was quite sore this weekend.

This weekend was good. I feel like a got enough protein in throughout each day. And the extra hour of sleep helped. I am ready for triceps and shoulders today. My shoulders continue to grow - slowly. Right now, my new 5 day training split looks like this:

Monday: Triceps \ shoulders (including traps)

Tuesday: Quads \ Glutes

Wednesday: Back \ Biceps

Thursday: Hamstrings \ Abs

Friday: Chest \ Calves

My elbow is iced and ready for this aftrenoon. Friday it felt pretty good on the bench press - which was a surprise.

So yesterday I hit hamstrings and abs really good. My hamstrings are already sore. I am just about to leave for the gym - chest and calves. I have to get those 150’s up today. I am pumping my self up. The NO Xplode is kicking in… I can barely sit still to type this.

Weight has been hanging around 215. I decided I can’t look at the scale everyday. Once a week is the new plan. I will try to get some new pictures up - hopefully from today’s workout. Until monday……

That is no bull…. I can barely get out of my chair. My legs are so sore, it feels like I tore every muscle. My hamstrings seem to feel fine - but my quads are throbbing with pain. Therefore, I am going to try and hit some more hamstrings today. I am thinking of hitting:

- Lying leg curls

- Stiff-Leg Dead Lifts

- Seated leg curls

I ended up training back and biceps yesterday. It was a decent workout. I was unable to do regular deadlift - my legs were just too tired. I am starting to notice my shoulders and traps growing nicely. I am so happy about that. My shoulders have always been a weak point for me. Right now - my biggest hurdle is sleep. I just can’t seem to find the time for it. I know this is affecting my recovery and focus in the gym.

 Today I am going to get in some much needed cardio. Diet is on track - although last night I pigged out on some chinese food. I was out all night running errands and needed a protein fix. Oh well. Time to get up and stretch out the legs…

I missed a couple of updates because I have been so damn busy with work. Anyway, my tricep and shoulder workout (monday) was awesome. I was up on weight for almost every exercise. I only changed up a couple of things… I swapped out regular dumbell shoulder presses for ‘Arnold Presses’. I also added a couple sets of upright rows. My shoulders seem to be responding - although slowly.

Yesterday was legs. It was time for the giant set work out. I try to perform this workout at least once a month. There are four movements in a row (without rest inbetween):

45 degree Leg Press 630 x 20 reps

Leg extensions 95 x 25 reps

Sissy squats (bar held under glutes with heels elevated) 40 x 15 reps

Forward Barbell Lunges 145 x 20 reps

I then repeat each circuit three times (or three sets). I literally have to crawl out of the gym. I fell down twice - complete failure. I love it…

I think I am going to skip my usual off day and hit back/biceps this afternoon. Then I can hit hamstrings and abs hard tomorrow. I should also have enough time (tomorrow) to squeeze in some cardio.

As far as diet goes… I cooked all of my meals last night.. so I am back on track. I started this morning with 2/3 cup of egg beaters scrambled with 2 real eggs. I also had a small steak and protein shake with 2 scoops of protein. My next meal is coming up - 8:30am. It consists of 1 large chicken breast, 1 small steak, and 1 cup of green beans.

Ok… So friday’s workout was pretty good. I went back to the dumbells for decline. They feel much better on my elbow. I am still not able to put up the 150’s for than 2 or 3 reps. Flys went well. Then I finished with inclne presses. I also worked my calves on friday.

 I had little to no appetite this weekend. As a result, my protein intake was below normal. On saturday, we shot the last two scenes of the movie I have been involved with. I think it went well. However, I had to be up at 6:00 am. So I did not really catch up on any sleep this weekend.

Once again, today is triceps and shoulders. I just finished icing my elbow. I hope it does not bother me too much this afternoon. My weight was at 214 last week. I am curious to see what I am weighing after this weekend. My fist meal this morning consisted of:

- steak, 1/3 cup of eggbeaters scambled with two real eggs, 2 scops of ON protein (mixed with water).

 I am feeleing extremely tired now. But I will bust into my new jug of NO explode before my workout. That always wakes me up.

My right elbow is killing me. I have tricep tendonitis and it is getting out of control. Time to step up my rehab program. My elbow is extremely tender where the tricep tendon connects to the bone. I have been taking vitamin C, flax seed, and my joint boost pills 3 time per day. I am also icing my elbow every morning. I know this is affecting my tricep workouts. I just really hope it does not affect tomorrow’s chest workout. I tried benching during last thursday’s chest workout - and the pain was too intense.

Yesterday was an off day. Although - I am thinking of going back to a 5 day split. I really need to focus on my legs (by giving quads and hamstrings their own workouts). So I had a nice nap yesterday afternoon. But I had to stay up late last night. And I was up at 4:30 this morning. So the nap did not help much. I am fighting to stay awake as I type this. That is why I love my LIPO-6. I would never make it through the day without it!!!

Today I am hitting back and biceps. Deadlifts, rows, incline curls… I can’t wait. I am going to tear it up.

 Gym rant of the day: I love the guys that constantly bench press - and do nothing else. I see the same guys bench 3 times a week. They have been doing this for months. And as far as I can tell - their weights (or chest) have not increased. As a personal trainer… Is it my place to say something? Offer some helpful advice? And how do you do that without coming off like an arrogant ‘know-it-all’??? The other thing that bothers me are the smith squaters. These are the guys that load the smith machine to 405 pounds. Only to squat the weight a total of 6 inches. If they attempted to go to parallel - they would surely be crushed. Like Milo’s proclaims: "Partial reps equals Partial development.

Ok… Had to get that out. I feel better now!

Monday’s workout was excellant. I had a lot of pain in my right elbow. So, I did not hit triceps as hard as I should have. We switched out 2-hand, overhead tricep extensions for some really heavy dips. However, I absolutely destroyed my delts and traps. Monday night I did get all of my meals cooked (a week’s worth). So I am back on track!

Yesterday was legs. I felt strong and increased my reps on almost every set. I had to workout on my lunch break… so I did not get in as many movements as I would have liked. Like lunges… Oh well. It was still very intense and my legs are a little sore already.

 Today is a much needed rest day. Instead of working out at 2:00, I will be heading home to get in a nap. Waking up every morning at 4:30 am catches up to me. A good 2 hour nap works wonders for me. Thursday will be back and biceps. I can’t wait. My weight is up two pounds (consistantly). I am looking fuller around my shoulders (which was the plan).

No training for me today. Not until Monday afternoon. However, the real challenge will be getting enough meals in. I was able to sleep in this morning. But the hotel I am staying at does not even have a microwave. I just could not stomach cold steak and eggs. I still drank my protein shake… but I am already two meals short (of where I would normally be). Oh well. So I just stopped and grabbed some panera. Not the healthiest choice… But its hard when traveling and I needed an internet connection. Any hardcore gyms around here???

Ugh… There are not enough hours in my day. I am lacking some serious sleep and it is affecting my recovery. I can tell because I am extremly sore. I am barely walking from tuesday’s leg workout. People are laughing as I hobble around the office.

 This weekend is my chance to catch up on some sleep. I am taking tomorrow off - 3 day weekend! I need it. I had plans to travel - but those fell apart. So it looks like I will have plenty of time to sleep and get all of those meals in.

 Yesterday was back and biceps. It was a great workout. I went heavy on everything. My deadlifts are back to where they should be. I was able to pull 405 consistantly (and safely). Today is chest and calves. I have not benched in a long time as I have been using dumbells. Time to get back under that bar.