healthybodies 
"Time to STRONGA!"
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Archive for June, 2008
Thursday, June 19th, 2008
I started this morning with another brisk ride to the gym for a little extra energy expenditure, warm up, and prayer time. I hit the gym at 5:30am fired up and ready to workout.
Training: Biceps and Triceps.
Barbell Curls: 137.5lbs 1×7, 140lbs 1×5: Last week 137.5lbs 1×4, 1×5
Triceps Cable Press downs: 140lbs 2×5: Last week 140 2×5
Dumbbell Preacher curls; 45lbs 1×11, 50lbs 1×6, Last week 45lbs 2×8
Supine Barbell Tricep Extension: 115lbs×5: 105lbs 1×7, 110lbs 1×6
We got a little bit of a late start today and I had a client at 0630 so I could not get my last set of Tricep Extensions in. It was great arm workout none the less though. Ron was really pushing me hard on the dumbbell preacher curls, I was almost crying. On the last rep of the first set I was not going to be able to stop the dumbbell from coming down, but he gave me just enough help to turn it around and then screamed at me to pull it back up. THANK YOU RON!!
Nutrition: When I made the formula on my spread sheets to add up the calories for my nutitional menus I made an error. The 160 calories for my nonfat cottage cheese was not included in the formula. As a result I have been taking in about 1790 calories in stead of 1640. I discovered this error when I was making up some new menus today.
I got my shipment of MetRx MRPs today and I have decided to use them for about 4 of my meals. They are very filling when I mix them up with ice and water in my Food Processor and with my calories so low, filling is a good thing. I have a new menu made up that is accurate calorie wise and I will start using it today.
2:00am - 6 BCAA 4500, 2 MYO - D, 1 CLA
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3, 1g Beta-Alanine, 5g Creatine, 1g GABA
6:45am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2.5g Creatine, 5 g GL3
7:15am - 1 cup egg beaters, 2.1oz russett potato
7:45am - 1/2 NytroPro 40
10:00am - 1 Scoop VP2, 1/2 cup pure pumpkin, Splenda, 2 Myo-D, 1 CLA, 3 BCAA 4500
12:00pm - 1/2 MetRx Shake
2:00pm - 5oz Chicken, 6oz Mixed vegetables, Salsa, Butter Spray
4:00pm - 1/2 Metrx Shake
5:30pm - Pumpkin Pancake (1/2 cup pumpkin, 4 egg whites) and 1cap Xocai Healthy Chocolate Syrup. 2 Dymetadrine Extreme, 1 CLA, 3 BCAA 4500, 1 Beta X
7:00pm - 1 cup Trader Joes nonfat Cottage Cheese.
9:00pm - 4 oz Chicken, 5oz mushrooms & Carrots, salsa, butter spray
Totals: Calories with Supplements 1732, Protein 251.5g, Carb 137g, Fat 17.5g
Cardio: In addition to riding to the gym at 5:00am, I rode back to the gym at 4:00pm(I have 2 bikes, one good one and one OK) and again back home at 7:00pm. I did a short kettlebell workout with the guys last night as well. I did alternating/ 2 hand swings for 4:00 minutes with the 72lb Kettlebell, Cleans and presses for 3:30 seconds with the 44lb Kettlebell, and snatches for nearly 3 minutes with the 44lb kettlebell. For something different we did the routines to music and see if we could make it through the whole song.
Little Extras: I would have liked to got out in the sun today to get a bit of natural tan. However it clouded up about 2:00pm or so and to do so would have been futile. I am back up to polishing off 2.5 gallons of water easily and usually have a gallon in my 10am.
Posted in Training
Wednesday, June 18th, 2008
I woke up this morning with new found motivation. I was reading the form of one of my comptetitors at next months big show. He won the overall at the Silver and Black Muscle Classic. I am using his freaky look and wide back as motivation to kick up to the next notch. He makes me nervous, and that is what I need. That is what I want, to be nervous, to use that nervousness to make me ready, I used it this morning. No driving to the gym, I don’t care if it is leg day, I am riding my bicycle.
Training: Legs
Squats -340lbs 1×6, 345lbs 1×5 - Last week 337.5lbs 2×5
Lunges -255lbs 1×5 - Last week 250lbs 1×6
Stiff Leg Dead lifts -350lbs 2×3 - Last week 345lbs 1×6
Leg Press -610lbs 1×8, 650lbs 1×7 - Last week 580lbs 1×8, 605lbs 1×8
GREAT FREAKIN WORKOUT AGAIN!! With the motivation of reading about my competition and Ron there for me this morning I tore through a killer leg workout. New records in both the squat and the lunges. I am not sure, but I think that is a new record inthe stiff leg deadlift. My left Versa Gripp has been dieing a slow death and this morning it kicked the bucketm right after my third rep on the stiff leg dead lift. It ripped right in half and I had to rack it before it hit the floor. I did a second set with my old pair, but my legs were shot. The last set of leg presses are what really did me in, I was literally screaming like a little girl trying to push the last rep up.
Nutrition: No changes today, just another excellent day of timed meals perfectly proportioned for my bodies needs.
3:00am - 6 BCAA 4500, 2 MYO - D, 1 CLA
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3, 1g Beta-Alanine, 5g Creatine, 1g GABA
7:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2.5g Creatine, 5 g GL3
7:45am - 1 cup egg beaters, 2.1oz russett potato
8:15am - 1/2 NytroPro 40
10:15am - 1 Scoop VP2, 1/2 cup pure pumpkin, Splenda, 2 Myo-D, 1 CLA, 3 BCAA 4500
12:30pm - 5oz Chicken, 6oz Mixed vegetables, Salsa, Butter Spray
2:00pm - 1/2 Cup Trader Joes Nonfat Greek Yogurt, 1 scoop VP2.
4:00pm - Oatmeal Pancake, 1/2 Cap Xocai Healthy Chocolate Syrup, 1 CLA, 3 BCAA 4500, 1 Beta X, 2 Dymetadrine Extreme.
6:00pm - 1 cup Trader Joes Nonfat Cottage Cheese.
8:00pm - 1/2 Nytro Pro, Black Coffee
9:30pm - 5 oz Chicken, Mushrooms.
Totals - Calories 1626, Prot 273, Carb 136, Fat 14
Cardio: As I said, I started the day with a quick bike ride to the gym, even though it was leg day. It gave me time to not only warm up my legs, but get a little prayer time in as well. After the step aerobics class, I rode my bike home as well.
Little Extras: I got on a good coating of mosturizing lotion and took time to hold each mandatory and relaxed pose for 40 seconds. The mind games are playing tricks on me so I did it with my clothes on. Everyone tells me that I am looking phenominal, but in my mind I am afraid I am looking skinny. I was on call last night and I wanted to save some vegetables and my salsa in case I got called in the middle of the night. As it turns out I did not get called.
Posted in Training
Tuesday, June 17th, 2008
I woke up this morning with a Killer Migraine and it was enough to get me out of bed at 4:00am. I took some advil and got a nice hot shower and it was gone by the time I hit the Healthy Bodies.
Trainging: Delts
Standing Barbell Presses - 140lbs 1×6, 142.5bs 1×5, 1×4, Last week 3 x 6
Seated Presses with Smith Bar - 180lbs 1×8, 182.5 1×6, Last week 175lbs 1×7, 1×6
Alternating Dumbbell Front Raises - 60lbs 1×6, 62.5lbs 1×5, 65lbs 1×6, Last week 55lbs 2×6
GREAT Freakin workout this morning! I love working out with Ron. The workouts are KILLER intense and we talk about stuff that “normal” people do not talk about. This morning it was, “Could you get 6 on the set if I gave you a million bucks.” Man that really helped. More importantly though, I met my goal of moving slightly heavier weight than last week.
Nutrition: All pre and post workout meals on time. Will have to pack my food today as I will be spending the afternoon in Quincy at a Health Fair to promote the biz.
1:00am - 6 BCAA 4500
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3, 2 BetaX
7:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC
7:30am - 1 cup egg beaters, 2.1oz russett potato
8:00am - 1/2 NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
10:00am - 1 Scoop VP2, 1/2 cup pure pumpkin, Splenda
11:20pm - 2 oz chicken and 2 whole organic Carrots
1:45pm - 1 cup Trader Joes Fat free Cottage Cheese
3:00pm - Oatmeal pancake and 1/2 cap Xocai Heathy Chocolate Syrup
5:00pm - 3 oz chicken, 3 whole organic Carrots, 1/2 Nytro Pro 2 Dymetadrine Extreme 3 BCAA 4500, 2 cups black coffee, 5g GL3
7:00pm - 1/2 cup Trader Joes nonfat Greek Yogurt, 1 scoop VP2, 1g Betaalanine
9:00pm - 5 oz chicken, 5 oz california blend veggies, salsa, butter spray.
Totals - Calories 1626, Prot 273, Carb 136, Fat 14
As I stated I spent the afternoon in Quincy trying to spread the fitness biz and my health and wellness epidemic. I packed my cottage cheese, yogurt, VP2, pancake, and Xocai Healthy Chocolate Syrup. I was afraid my meals were going to be to fat apart so I grabbed a couple of carrots and half my serving of chicken as I headed out the door. I ate the other half of chicken and a couple more carrots later with my Nytro Pro.
Cardio: I expended quite a bit of energy today at the fair demonstrating the Kettlebell workouts, but as usual that is not enough for me. I rode my bike home today and around the neighborhood home attacking some pretty good hills along the way. Then as soon as I got home I put on my MMA gloves and my MuaThay chin gaurds and beat the heavy bag for about 5 minutes.
Little Extras: I put on a good coating of moisturizing oil after my shower this morning. I managed to get my body used to consuming 2 1/2 gallons of water again. I also praticed my posing by holding each relaxed and mandatory pose for 40 seconds.
Posted in Training
Monday, June 16th, 2008
I feel like I am still celebrating from this weekends big win in Tahoe. This mornings workout was less than intense and I can not have it that way. I only have 4 weeks to the big show, the one I have been working toward, the one I really want to win. So I need to step it up.
Training: Traps, Calves, Abs and Forearms
Dumbbell Forearm curls - 55lbs 1×9, 1×7:Last week 55lbs 55lbs 2×8, 1×6
Dumbbell Shrugs - 105lbs 2 x 16: Last week 105lbs 3 x 15
Toe Raises Free Standing on block with barbell: 315lbs 2×8
Barbell Forearm Curls - 95lbs 1 x 10, 100lbs 1×7: last week 95lbs 2×7
Calf Press: 570lbs 1×10, 590lbs 1×7:Last week 560lbs 2×10 570lbs 1×8
Crunches on Roman Chair - 26lbs 1×11 1×8, Last week 18lbs 1×15, 26lbs 1×8
Hanging leg raises - 15lbs 1×10, 1×7 Last week 15lbs 1×8, 1×6
Barbell Shrugs - 315lbs 1×12, 365lbs 1 x 10, Last week None Nutrition: All pre and post workout meals on time. Going back up to 1626 calories per day
1:00am - 6 BCAA 4500
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3, 2 BetaX
7:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC
7:30am - 1 cup egg beaters, 2.1oz red potato
8:00am - 1/2 NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
10:00am - 1 Scoop VP2, 1/2 cup pure pumpkin, Splenda
12:00pm - 1 cup Trader Joes fat free cottage cheese
2:00pm - 1/2 Nytro Pro 40, Decaf Coffee
4:00pm - 1/2 cup Trader Joes Nonfat Greek Yogurt, 1 scoop VP2, 1CLA, 1BetaX, 3 BCAA 4500, 2 Dymetadrine Extreme
6:00pm - 5 oz chicken, 6 oz broccoli and carrots, salsa, butter spray
8:00pm - Oatmeal Pancake and 1/2 cap Xocai Healthy Chocolate Syrup
9:30pm - 5 oz Chicken, 6 oz California Blend Veggies, Salsa, Butter Spray
Totals - Calories 1626, Prot 273, Carb 136, Fat 14
Cardio: We had a pretty darn good step aerobics class this evening, but it was not enough to satisfy me. After the class was over and we were done talking, I got on the Tectrix Upright bike and did 10 minutes of cycling with the reistance maxed. I completed 3.14 miles
Little Extras:
Posted in Training
Friday, June 6th, 2008
I was expecting a workout partner this morning as Tom told me he was up for chest training at last nights kettlebell workout. However, by 5:30 this morning I was the only one in the gym and I knew I was going to have to dig deep for this mornings chest workout. I HAD to move a little heavier weight or match last weeks performance, without the peace of mind of a spotter, with low energy, and a sore right shoulder from last nights kettlbell workout. MISSION ACCOMPLISHED!! Even with the 100lb dumbbells stuck on my chest before the 1st rep, I managed to get them big, heavy, bent suckers up. Somehow I just WILLED them up. Then managed 4 more on the 1st set, and 3 more reps on the second set. With total concentration on the Pecs and no problems with the right shoulder, I kept a lose grip on the dumbbells, stuck the chest out as high as I could, PUSHED HARD and GOT EM!! HELL YEA!!
Training - Chest
Incline barbell press - 232.5 3×4 ; Last week 232.5lbs 3×4
Weighted dips - 124lbs 2×6, 126.5lbs 1×5; Last week 121lbs 1×6, 124lbs 2×5
Flat Dumbbell bench press - 100lbs 1×5, 1×4, Last week - 100lbs 2×4
Flat Barbell bench press - 255lbs x 4; Last week-225lbs x 6, 245lbs × 4, 255lbs x 4
Nutrition: All pre and post workout meals on time.
1:35am - 6 BCAA 4500, 2 Myo-D, 1 CLA
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3, 2 BetaX
6:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3
7:00am - 1 cup egg beaters, 2.1oz red potato
7:40 am - 1/2 NytroPro 40, black coffee and caffein free tea.
9:40am - 1 Scoop VP2, 1/2 cup pure pumpkin with Splenda, 5g Creatine, 2g Beta Alanine, 5g GL3
11:30am - 1/2 cup Trader Joes nonfat greek yogurt, 1 scoop VP2, black coffee.
1:30pm - Oatmeal Pancake, Xocai Power Square, caffeine free coffee.
3:30pm - 7oz brocolli, 5 oz chicken, salsa, butter spray, diet soda
5:30pm - 1/2 Nytro Pro 40, 2 DX, 1 CLA, 1 Beta X, 3 BCAA 4500
7:45pm - 1 cup Trader Joes nonfat Cottage Cheese.
9:20pm - 5 oz chicken, 3 oz brocoli, 5g gaba, 5g creatine, 5g GL3, 2 Myo - d
Cardio: After tongith Specialized Fitness Training class I did my advanced treadmill challenge with a little advanced twist to it. The challenge was testing me as my legs were tired and my mind was playing tricks on me. “Am I getting catabolic, am I burning my muscle?” I pushed through anyway, got the thing done, then ate my cottage cheese. I HAVE A SHOW NEXT WEEK. YOU CAN’T GET TOO LEAN!
1 minute each station
Little Extras: I don’t know what it was about today, but it was a especially good day. I felt good, had a lot of bounce in my step, was in good spirits and had a lot of fun. I had a down moment when I did my deposit for the gym and it was a mere $500. But it is not like I am laying around at home waiting for money to come to me. We are running a special on lifetime memberships, I have a camp I am organizing for July, I am having a booth in Quincy for the health fair there, and I am covering a S*$t load of call this month at the hospital for added personal income. Now I just have to trust that the Lord will provide for me and my family. That re-assurance gives me hope and improves my disposition.
I did my tanning today in the sun. I went to the salon at 8:30pm and someone was in the bed so I called it a day. 2 times this weekend then I get a break.
Posted in Training
Thursday, June 5th, 2008
Both my training partners are out of commission so the wife was nice enough to come in and spot me for my leg workout. It was a good workout even though I was not as motivated as Tuesday when I was working out with with Ron. I met my goal of moving slightly heavier weight than last week and set a new all time record on squats and lunges.
The lunges were the toughest exercise of the day. I was ready to quit after the 4th rep, but something in me said, “This is your last leg workout before the show next weekend in Reno. This is the only set of lunges, YOU GOTTA GO NOW!!!” The next 2 reps seemed to take forever. “Right side. Push down HARD!! FOCUS FOCUS GO!!! Now left……left…..GO…..balance, balance get deep, push down HARD! KEEP PUSHING……EXHALE…..FIRE! Now the right……..breath……get calm….down slow….balance…..balance…..focus……p
ush DOWN HARD…..PUSH……PUSH……FIRE!!!! Last one, left side, breath, breath, deep breath….fill the belly….GO! Down, down, balance, concentrate, balance……..push….HARD…..HARDER………FIRE UP! GET IT OFF ME!!!! It felt something like that, then I fell down with my legs aching! I still had leg presses and stiff leg dead lifts to go!
Training: Legs
Squats -337.5lbs 2×5 - Last week 335lbs 1×4, 1×5
Lunges - 250lbs 1×6 - Last week 245lbs 1 x 5, 1×4
Stiff Leg Dead lifts - 345lbs 1×6 - Last week 315lbs 2 x 6, 345lbs 1×3
Leg Press - 580lbs 1×8, 605lbs 1×8 - Last week None
Nutrition: All pre and post workout meal on time. My legs felt like pure rubber this morning. Probably a combination of the drop in calories, and the posing practice last night. 20 minutes after I took in the carbs from my pre workout shake and got a few warm up set in they were pretty darn good.
12:39am - 6 BCAA 4500, 2 MYO - D, 1 CLA
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:20am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3, 2 BetaX
7:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine
7:30am - 1 cup egg beaters, 2.1oz red potato
8:00am - 1/2 NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
10:00am - 1 Scoop VP2, 1/2 cup pure pumpkin, Splenda, Caffeine free tea, 1g Beta Alanine, 5g Creatine, 5g GL3
12:00pm - 1 cup Trader Joes Nonfat Cottage Cheese, BLack Coffee
2:00pm - 1/2 Nytro Pro, 5g creatine
3:30pm - 1/2 cup Trader Joes Nonfat Greek Yogurt, 1 Scoop VP2, 1 CLA, 2 DX, 1 Beta X
5:15pm - 5 oz Chicken, 5oz brocolli, salsa, butter spray
7:15pm - Oatmeal Pancake and 1/2 cap Xocai Healthy Chocolate Syrup, 5g creatine
9:15pm - 5 oz chicken, 5 oz brocolli, salsa, butter spray, 5g creatine, 5g GL3, 5g Gaba
Totals - Calories 1626, Prot 273, Carb 136, Fat 14
Cardio: Tonight I did a Kettle bell workout with our KB club and had a great cardio. It was so good that after the workout, I could not get food in me fast enough. I ran inside, shot down my Xocai Healthy Chocolate syrup and stuffed the pancake in my mouth as fast as I could. The blood sugar was dropping and I new if I did not get it in fast, I would pass out. No enjoying the food tonight, just get it in me ASAP. Here is the workout.
No rest between sets
Walking Swings 52lbs - 1 minute
Walking snatches 52lbs - 1 minute
Walking overhad lockout 52lbs - 1 minute
Walking cleans 36lbs - 1 minute
Walking overhead lockout 52 lbs - 1 minute
Rest
Suicide frogs 52lbs, Snatch 10 reps 44lbs, Farmers walk 52lbs - No rest 2 sets
Suicide frogs 44lbs, Snatch 10 reps 44lbs, farmers walk 44lbs, walking drags 44lbs, renegade rows 44lbs - No rest 1 set.
Little Extras - My wife and I hit the tanning bed tonight for 25 minutes and I was able to slather on multiple layers of moisturizing oil after my shower. My tan is really coming along. This whole day was a good one. Even under the adversity of no partners, low energy, and a pending competition really close, next weekend, I still managed to put together a great day. It is dozens, and then hundreds of days like this all strung together in a row that makes a champion! I can honsetly say that I have had many days similiar to this one. Perhaps not exactly like this one as today was outstanding, but similiar. That is the mark of a Champion, win lose or draw in the competition, as long as you put out 100% or very close to it every day, you are a winner.
“The winner is not always the biggest and strongest man, the winner is usually the man that believes he CAN!” - Think and grow RICH
Posted in Training
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