getripped5h1’s BodyBlog

I noticed that I had put down back and tri’s yesterday as my workout, guess I was still low on oxygen as I had done back and Bi’s. I know this now because my arms are so sore I have trouble straightening them out today. Guess that a two week break from lifting was a little to long to start back up so hard. Well today is legs so at least it will give my arms a little break.

   I got in my workout today and felt great. Worked Back and tri’s and really hit them hard. I was glad to get back to llifting after my trips and cardio time so I am really motivated this week to tear myself up. Once I get this initial "pain" phase over I plan on continueing for the next couple of weeks on the high rep plan then shift back over to low rep/high weight and try to build up a little more mass. I just have to trim down this layer of fat covering the abs and I think I would be doing pretty good.

   I have been working on the diet hard and had a little over a 2,500 calorie deficit for last week. I think I will do even better this week as I have gotten my slurging under control again. I checked my weight and measurements this weekend and showed some improvement so will be updating those stats after this.

   I think I will try to get the workout log on this site figured out and try to see if it helps me track my workouts better. I currently use a workout log I keep all my exercises, sets, reps and weights in plus the time of day and length of workout so I can remember how I felt each time. It has been working pretty well but once I fill up a book I seem to misplace it and can’t keep track of my older workouts for comparison.

Got in my 45 minutes of Cardio on the elliptical trainer today and even though I have been really hydrating myself this morning my last 5 or so minutes felt like I was dehydrated as could be. I am really glad that I will be starting my new workout on Monday and will start lifting again. I just hope that this plan to cut some BF will work as I hope. I am pleased that I have managed this entire week of pretty hard cardio with hurting my knee any so that is a big achievement for me. I have also managed to keep my diet pretty clean so far this week with about a 2200 calorie deficite so getting a good start. I have noticed that I have got to seriously work on my protien/carbohydrate percentages. I am taking in to many carbs and not enough protien so I am working on changing this around. I think that I will be trying that injection method of Herm’s on some chicken breast this weekend so I’ll see how that goes.

Well, some things can be good and bad. I fortunately have a carpool for work (it is 40 miles each way which in my truck is about 350.00 monthly for fuel by myself) unfortunately the lady I go to the gym with is off today so I guess instead of going to the gym and running on the elliptical I will go on a good walk instead. I know it isn’t the same but at least I will get in some kind of cardio. Plus the fact that it is now around 95 degrees will help burn off something. I have one more day of cardio this week then Monday I will hit the weights again. I have been really happy with the fact that with all the cardio this week my knees have held up pretty good so far. I hope that I will be able to continue some cardio once I start lifting again as I really want to meet my goal of losing 1% BF my the end of the month.

Well, another day of cardio down and still feeling pretty good so far. Knees are not bothering me as much as I thought they would be so that is a good thing. I just have to make sure that I don’t get cocky and try to overdo it and mess them up again. With cardio I doubt that will happen though! I have been doing much better with my eating the last few days and have about gotten into the proper mindset to keep it up. The wind has finally died down a little here so am looking forward to this weekend so I can get out and get some sun. That is one of the few things that actually lets me relax and recharge so this will be a great weekend. I am now looking forward to next Monday when I start my new workout program. I have been working my core pretty hard and think that I will be ready to start sqats and deadlifts again by Monday as well.

   Finished my workout today and felt really good. I have been slacking alot on my cardio so focused on that today and did 45 minutes on the elliptical and really burnt myself on it. That last three minutes I know the timer must have stopped a few times as long as it took to wind down.    I have gotten my eating a little more under control after last week where I ate whatever I had time for. Still have to crack down a little more though as I really want to drop another percent of BF by the end of the month which I think is doable. My last couple of months was alot of mass building which we all know includes the belly as well so now is my shred phase so hopefully I will get the results I was hoping for soon.    On Monday I plan of starting some high rep moderate weight lifting through the end of the month at which time I am going to go really heavy again. Try to get down to 3 sets of 3-5 reps and see what that will do for me.  

   Well after spending the past week out of town and putting in more 16-18 hour days than I thought I would ever have to do again since I retired from the Army I am finally back home and back to the gym today. I did some light lifting to bring myself back into the routine but hit the elliptical pretty hard with a HIIT type workout. Didn’t think I could sweat that much in just 45 minutes!

   I must say, it is good to be home not only to see my family again but to get back online and catch up with everyone here on this site. I have realized that the posts and comments I read and recieve here are a huge motivator for me. Some of the posts are just what I need to get me moving again when I feel like the pain in my back is to much for me to do anything. I am greatful for bodybuildder.com for bringing together so many great and supportive people so willing to help others that they do not know and in all likelyhood will never meet.

   After that lets get to my last two weeks. As I said this past week was on the go from about 6:00AM until around 12:00AM so no time for anything but a quick bite and to bed for the next day. Week prior was getting ready for this trip and really a little lack of motivation to try to make time to workout. I am now back in the proper mindset and ready to hit the gym as hard, if not harder, than ever. I feel so much better after a workout I will never understand why it can be so hard to get to the gym? Oh well, that is past, I am back and time to move forward.

I have been having trouble this week with hitting the gym and really getting frustrated with it. I have been having to get in to work pretty early and considering that I have over a 45 mile commute each way it puts me leaving home to early to workout then. I haven’t gotten home early enough to get to the gym as it closes by 8:00 and meetings every day during lunch. I have been doing well on my diet so that is a plus but really need to get back into the gym. Working out is one of the few ways I have found that helps keep me from getting depressed to much as well as provides a productive way to release tension. I did bring in a set of dumbbells to work and when I get the chance I will do a little workout with them at my desk but still not the same. Well, guess I should quit complaining and be thankful that I still have a job and try to look at the bright side of things, I suppose that I could call this a "recovery" week or something.

Well I got off my butt today and did some cardio, used the elliptical trainer for 35 minutes and really only stopped because my knee started getting pretty sore. I think that by keeping it up and continuing to use the elliptical as well as a bike my knee will get used to the activity and allow me to keep pushing it longer. I hope so anyway as I have to get my endurance up as well as that last layer of fat from my waist. I have been pretty successful in keeping my bodyfat level down to right at 16% but I really want to get down to at least 14% so cardio here I come. Now I have to find that right balance of weights and cardio to lose the fat but maintain the muscle.

I have been working really hard lately in the weight room but guess I have been neglecting the cardio to much. I have been taking in quite a bit of calories in order to add mass but the lack of cardio has also added some "mass" where I do not want it (around the middle) so I think I will back off a little on the calories and start getting in more elliptical and biking. I have had three knee surgeries so can’t really do much in the way of running so anyone with ideas of low impact cardio that would give me some change would be appreciated. I have begun tracking my food intake a little more and figure I will drop intake down to about 1600-1700 per day and see what that will do. Guess as far as cardio is concerned I will have to go with that old saying "just DO it!!!"