grandpa59’s BodyBlog

APRIL 24 TH STARTED TO BAR B Q SOME STEAKS ON THE GAS GRILL, FLAME WAS NOT GOING GOOD SO I GOT ON MY KNEES  & CHECKED TO SEE IF ANY THING WAS WRONG WITH THE GAS LINE FEEDING INTO THE TANK..AT THAT TIME  THE GAS GRILL EXPLODES ON MY FACE AND BODY GIVING ME 2ND DEGREE BURNS…BELEIVE ME WHEN I SAY THAT THERE IS NO WORST PAIN THAN BURN PAIN. (and i’ve had a total hip replacement)..WHEN THE EXPLOSION OCCURED , BY THE TIME I CAME AWARE,  MY HAIR AND FACE WERE ON FIRE SO I COVERED MY FACE AND HAIR WITH A SHIRT TO PUT THE FIRE OUT. TRYED TO MOVE THE GRILL OFF THE PORCH WHICH WAS NOT A GREAT IDEA BUT I  DID SO THE HOUSE WOULD NOT CATCH ON FIRE THEN CALLED 911. WHILE I’M WAITING FOR SOMEONE TO ARRIVE I  POURED COOL WATER ON MY FACE AND BODY(i feel this saved my face and body from scaring) IN FACT I JUST RAN THE SHOWER ON ME WAITING FOR HELP TO ARRIVE! I FEEL 100% THAT MY  GOOD CONDITION NOW,AFTER THE FIRE IS DUE TO BODY BUILDING DUE TO BEING IN EXCELLENT CONDITION AND GREAT HEALTH. THE DR’S ARE/HAVE BEEN PLEASED BY MY BODY’S ABILITY TO RECOVER AND THIS IS ALL DUE TO KEEPING IN SHAPE AT 60 YRS OLD…IF YOU LOOK AT THE PIC WITH ME IN SUN GLASSES IT’S BECAUSE MY EYELASHES AND EYEBROWS WERE BURNED OFF AND LOOKS KIND OF DIFFERENT SO I DECIDED TO WEAR GLASSES….I’M NOW IN PAIN WITH LIPS,HANDS AND NOSE BUT CONT. TO IMPROVE….OH ALL THIS WAS FROM A FAULTY GAS TANK SOLD TO ME FROM HOME DEPOT, FIRE RESCUE SAID THE TANK HAD A BAD STEM WITH A SMALL HOLE IN IT!

 I LIKE TO GO ON A 3 DAY WATER FAST ONCE A MONTH TO GIVE  MY BODY A COMPLETE REST. THE FIRST DAY OFF THE FAST IS VEGGIES & FRUITS ONLY ! SLOWLY I INTRODUCE PROTEIN(PLANT & ANIMAL) AND BY THE WEEKEND HAVE ADDDED WHEY,CREATINE AND N.O.  FURY.

      I LIKE TO CHANGE MY ROUNTINE EVERY WEEK IF NOT SOONER! LET’S FACE IT, IF YOU KEEP THE SAME ROUNTINE IT’S GETS FREAKIN BORING WITH NO CHANGES IN STRENGTH OR  LEAN MUSCLE SOOO THIS WEEK IT’S FAILURE WEEK! TODAY I DID UPPER BODY & EACH EXERCISE TO FAILURE(OVERHEAD PRESS,BENCH PRESS,CURLS,DIPS,FLYS,ETC). TUES IS REST DAY AND WED WILL BE LEGS & ABS DAY(SQUATS,DEAD LIFTS, LEG EXTEN,SITUPS,PLANKS,CALF RAISES,ETC) THUR WILL BE REST DAY. NOW IT’S FRIDAY AND I’LL DO THE EXER. I DID ON MON EXCEPT USING A DIFF ANGLE, EXAMPLE BENCH WILL BE INCLINE AND DECLINE BENCH. SAT WILL BE REST DAY AND SUN I WILL REPEAT WED EXER EXCEPT CHANGING A FEW EXER….THIS WEEK CAN BE A REAL BALL BUSTER…..GREG

                       GO GATORS !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 THIS WEEK I’M INTO THIS ROUNTINE. FIRST I START WITH 5 MINS OF HARD RIDING ON THE STAT BIKE THEN 30 PUSH-UPS THEN PLANK AND SIDE PLANKS(right & left), REST 20 TO 30 SEC GO TO ROUND 2 OF THE BIKE FOR ANOTHER 5 MINS OF HARD RIDING, THEN DOUBLE CRUNCH LEG LIFTS WITH GRIPS, THAT IS I LIFT MY LEGS FOR 10 SECS THEN V THEM FOR ANOTHER 10 SECS, I DO SIX SETS OF THESE STAYING IN A DOUBLE CRUNCH POS. THEN 30 PUSH-UPS, REST 20 TO 30 SECS.GO TO ROUND 3 OF THE BIKE OF HARD RIDING THEN BENCH DIPS WITH DECLINE SITUPS USING 50 LBS,25 OF THESE. NOW IT’S ROUND 4 OF BIKE RIDING FOR 5 MINS WITH 20 INCLINE PUSH-UPS AND 3 SETS OF SIDE LEG LIFTS WITH A COUNT OF 10.NOW WE HAVE THE FINAL 5th ROUND OF BIKE RIDING AND END THIS WITH PLANK AND SIDE PLANK WITH MY FEET ELEVATED 6 INCHES ON A BRICK…THIS WORKOUT TAKES A LITTLE OVER A HOUR DEPENDINGING ON HOW LONG YOUR REST PERIOD IS….GREG

I’M STARTING TO UP MY CARDIO FROM 3  times TO 5 TIMES A WEEK MIXED WITH BODYWEIGHT EXERCISES. I LIKE TO DO 5 MINS OF INTENSE CARDIO THEN A BODYWEIGHT EXERCISE(plank and side plank) then round 2 of cadio and so forth, i try to do 8 sets of 5 min cardio with 8 sets of bodyweight exercises.

I LIKE TO FAST 2 OR 3 DAYS ONCE A MONTH. I FEEL THIS GIVES MY BODY A TOTAL REST AND IS A MAJOR REASON I’M NOT TAKING ANY MEDS.I’M GOING TO START ON SUN GO INTO DAY 2 ON MON AND TRY FOR WED TO END MY FAST! ON THUR IF THAT IS THE DAY I BREAK MY FAST, I ONLY EAT VEGGIES AND DO NOT EXERCISE ANY. ON FRIDAY I’LLSTART WITH WHEY PROTEIN AND VEGGIES AND ON SAT. I WILL INTRODUCE ANIMAL PROTEIN INTO MY DIET. I FEEL THIS SHORT FAST DOESN’T SCREW UP MY METABOLISM TO MUCH AND IT GETS BACK TO NORMAL ON FRIDAY WHEN I START 4 OR 5 MEALS A DAY. HELL THE GATORS PLAY BAMA’S CRIMSON TIDE AND I’M SURE AFTER THAT GAME I’LL NEED A TOTAL BODY REST…HAVE A GREAT WEEK…GREG

MONDAY WAS A BOOGER! I USED THE REST PAUSE(see blog for details) FOR MY UPPER BODY AND ABS WORKOUT. THIS W.O. IS INTENSE AND QUICK. I FEEL THAT THIS TYPE OF WORKOUT FLOODS THE BODY WITH NATURAL GH (GROWTH HOR.)BECAUSE I MAKE MY BIGGEST GAINS IN LEAN MUSCLE AND STRENGTH GAINS BUT HELL I’M SORE TODAY….SO IT REST DAY(HA-HA)…THAT IS I DO CARDIO AND BODY WEIGHT EXERCISES. THAT IS I START WITH 3 SETS OF DECLINE PUSHUPS THEN 3 SETS OF DECLINE SITUPS WITH 50 LBS. FOLLOWED BY LEGLIFT IN A DOUBLE CRUNCH POSITION USING HAND GRIPS.THAT IS I LIFT MY LEGS FOR A COUNT OF TEN THEN V THEN FOR ANOTHER COUNT OF 10 WHILE USING HAND GRIPS THIS IS ONE SET DO 6 SETS with no rest. LAST I DO PLANK WHICH I HOLD FOR 75 SECS WITH HAND GRIPS,REST 15 SECS THEN GO INTO RIGHT SIDE PLANK WITH HAND GRIP IN LEFT HAND…HOLD FOR 75 SECS,REST 15 SECS THEN LEFT SIDE PLANK WITH HAND GRIP FOR 75SECS REST 15 SECS..THIS IS ONE SET DO 3 SETS…NOW I’M READY FOR CARDIO WITH  LIGHT DB’S(15LBS),THAT IS I GET ON A STAT BIKE WITH DB’S FOR 30 MINS. I LIKE TO RIDE ONE MILE USING THE DB’S IN SOME FORM OF EXER(OVERHEAD PRESS,CURLS,ETC) THEN THE NEXT MILE HAUL ASS ON MY STAT BIKE FOR  ONE MILE…I KEEP THIS UP FOR 30 VERY HARD MINS

                      
              GREG

WED I START MY UPPER BODY. I LIKE TO CHANGE SOMETHING IN THE ROUNTINE ONCE A WEEK SINCE MY  BODY SEEMS TO ADAPT TO THE STRESS/ROUNTINE IN A WEEK. IF I’M NOT FEELING A LITTLE SORE OR HAVEN’T THROWN UP FROM LIFTING I KNOW I’M WASTED MY TIME. I LIKE TO WAKE UP IN THE MORNING A LITTLE SORE TO MED SORE, IF I DON’T I KNOW I HAVE TO CHANGE SOMETHING IN THE W.O. ( SUSPENSE DA DE DA MORE SUSPENSE) REST PAUSE OR MY VERSION OF IT!EXAMPLE BENCH PRESS…I DO EIGHT  TO TEN  REPS( TO FAILURE)HOLDING THE WEIGHT IN THE UP POSITION WITH TENSION ON THE MUSCLE, HOLD FOR 4 OR 5 SECONDS, THEN I DO ANOTHER 2 OR 3 REPS ANOTHER REST PAUSE OF 4 TO 5 SEC AND TRY TO DO A FINAL SET OF 2 OR 3 REPS! THE NEXT TIME I DO THIS W.O. I CHANGE THE REST PAUSE  METHOD TO 20 TO 30 SEC REST PERIODS WITH NO WEIGHTS! THAT IS IF I’M DOING BENCH I PUT DOWN THE DB’S AND REST 20 TO 30 SEC THEN TRY FOR ANOTHER SET OF 6 TO 8( or failure)! REST 20 TO 30 SEC AND START MY FINAL SETS OF 4 TO6(or failure)REPS! i notice that i seem to cut down on the volume of training with these methods!!!!IF THIS DOESN’T CREATE MUSCLE GROWTH NOTHING WILL!!!

I FINISHED MY SUPERSET ROUNTINE WEEK, LAST WEEK! I TOOK OFF MON & TUES BECAUSE IT WAS SUCH A BITCH! THIS WEEK IS FLAT AB’S WEEK! THIS ROUNTINE TAKES  2 DAYS TO COMPLETE. ON THE  3RD DAY I REST THEN START ALL OVER AGAIN…HERE IT IS… PLANK AND SIDE PLANK WITH GRIPS HOLD 70 SECS…3 SETS .NEXT REVERSE CRUNCH WITH GRIPS,3SETS…NEXT PUSH UPS(20)DOWN POS. HOLD FOR 2 SEC…3 SETS(focus on tight abs)…HYPER EXTEN(15)…3 SETS…NEXT DEAD LIFTS 3 SETS…NEXT INCLINE BENCH(focus on tight abs),3 SETS  NEXT STANDING MIL PRESS,3 SETS…NEXT DAY DECLINE PUSH-UPS(15) HOLD FOR 2 SEC, NEXT BENCH DIPS(focus on tight abs) 3sets,squats,3 sets. next decline bench press(focus on tight abs),3 sets. next bone crusher(focus on tight abs),3 sets.next seated mil press,3 sets and last curls(focus on tight abs)…3 sets  if i have any energy left i try to do sets of flys(EXTRA)