horatiofox’s BodyBlog

So far this week has been pretty good.  I have been eating breakfast, usually six eggs, a cup of oatmeal and fruit.  Water intake has been good, usually 96 oz to a gallon.  I missed a workout on Monday but did it on Tuesday and got back on track.  Cardio is great.  Monday I warmed up with a mile and did wind sprints for fifteen minutes, and ran two miles during PT.  Wednesday I did a half mile warm up and twenty minutes of wind sprints.  I had a commander’s call to go to that day so it was a brief session.  Tomorrow I will do Monday’s workout again.  I have not been supplementing like I should.  I am doing protein, multi, and BCAA’s for the first six weeks.  I need to add some fats in also.  I spoke to Scott Francis at Europa and he gave me some helpful advice. 

 Finish Strong!

Ok, ok, ok…I did it again.  I fell off of the wagon! On November 3rd I slipped and have been sliding every since.  Well now it’s time to put up or shut up! I will be documenting my journey with weekly progress pics.  I took some pics last week while I was in Conn.  For the first six weeks I will use only multivitamins, BCAA’s, and protein powder along with eating clean of course.  The next six weeks I will use more supps.  I will post my workouts in the workout section.  If it works feel free to use it. 

Finish strong!

I have seen many bodies that are competition ready however the competitor is not.  I mean you can have a great back but if you can’t bring it out on stage. UGH!! We are hosting a posing clinic  for Figure/Fitness/Bodybuilding in Fayetteville NC. January 19,2008 Learn what the judges are looking for.  What suit color is right- What exactly is asymmetry.  Tanning why do I need to- all these things will be covered.

Visit www.fitfx.net to get more info or email fitfx@fitfx.net We hope to see you there.

So far this week has been good.  I have only strayed once.  Which is good for me.  I have to buy some eggs and protein next week though.

Finish strong, holla!

It’s been a while since I updated my blog.  What’s going on? I had a good workout today.  The gym was packed, I don’t know where they all came from.  I have been staying fairly consistent with my workouts.  If I miss a workout I will do it on another day, but rarely have I missed a workout.  I have weights at home that I can use.  Now, my eating has been a little different.  I have given in to candy on occassion, pizza, and one bratwurst.  The biggest thing with my nutrition has been missing meals.  I have to cook for days at a time so that I don’t have an excuse.  I usually eat like shit when I don’t bring food to work. 

Finish strong, holla!

Well, I missed yesterday’s blog but here goes it.  On Friday I worked my legs & abs, and since it was my second leg workout in a month I had to do it, even if it was at 11:00 pm.  I started with my warm-up of leg extensions (LE) 50 and 70 lbs for 12 reps.  Followed by deep squats of 95, 105, & 135 for 6 reps.  I am pre-exhausting my quads so I began my leg workout with LE pyramiding up 90, 110, 130 for 12 reps with no rest.  1 min. of rest before 150 for 12 1 min rest 170 for 8 1 min rest before going back down.  170 for 8, 150 for 12 & 1 min rest for both, 130, 110, 90 pyramiding down with no rest 12 reps.  Next was deep squats, a** to floor, 2 sets of 10 with 185, and 2 sets of 6 with 205.  I supersetted smith machine calf raises 2 sets of 185 with toes in & 2 sets toes out and 1 min rest before going back to squat.  Deep hack squats 3 sets of 12 with 90 supersetted with 3 sets of 12 seated calf raises with 120 lbs. & 1 min rest.  Finished up my legs with LE.  I did these for the pump and to compare how my body recovers from the same workout that I did last week.  I did a 70 & 90 lbs for 25 reps & no rest.  Did another set 90 & 70 lbs for 25 reps & no rest.  For abs I supersetted decline crunches and hanging leg raises, 2 sets of 20 & 2 sets of 12 respectively.  I will stick with this for about four more weeks before changing up to a lower rep sets.  Legs are a priority for the next year.  I like working quads and hamstrings seperately, It allows me to focus more.  I went running yesterday for about 2 miles nice and easy.  Today is a day off from the weights, but I ran bleachers and did sprint work @ 8:00 am.  I didn’t eat until 12:00 (oops). I had spinach lettuc with tuna (7.6 oz.) and Paul Newman’s balsamic vinagarette.  At 1:15 I had a couple of slices of cheese quesedilla. My wife is experimenting and I’m her guinea pig.  Normally I wouldn’t eat again until 3.  At 3 I had a Isopure shake, with 6 oz. 2% milk and a banana.  I’m going to be hitting the road soon so dinner will probably be chicken.  I took some pictures today that I will be posting.  Men lie, women lie, the camera don’t. 

Finish strong, holla!    

Well it is 8:47 pm and I haven’t worked out at all.  Today was chaotic! One of my troops got into trouble and may have to separate.  I hope not because he is a good kid.  Also, I have my car at Pep Boys, and it has been there since Saturday.  We were waiting on a starter to come in and it did yesterday, BUT it doesn’t fit.  So I’m without my car.  Some friends let us borrow their car and it’s a blessing, but I need our car.  We have important (pressing) business to take care of.  It is a struggle, but that’s life and trouble doesn’t last always.  Today I came home around lunch and hit my hamstrings.  It was a quick workout, but I had to get it in.  My eating has been off today also.  I will hit my back and biceps before I go to sleep tonight! When you want something you have to sacrifice something.  Success isn’t easy.  Well that’s it for now, let me go eat some chicken & sweet potatoes, finish doing some important stuff and workout later. 

Finish strong, holla back!

How do I begin? Well as you can see, I have had a BodySpace profile for a long time, but never used it.  Today is the day! I will post my daily workouts, cardio, and nutrition as well as personal stuff (because life happens).  I will try to be PC but that is something that I struggle with everyday.  My inner voice always speaks up, sometimes at the wrong time.  Somethings I say don’t come out the way I planned, that’s why I usually stay quiet and listen first, BUT…  I think it’s good to include personal stuff because others could be going through some things and could learn from it.  And you know what they say, "You can learn alot from a dummy".  If you look at some of my goals you may notice there was no change.  Well I actually did get my bodyfat down to the low teens.  My wife, who is a figure competitor, began preparing for a show on August 25 eight weeks out, so I was eating right with her.  It would be hard for her to eat unseasoned fish and vegetables while i’m eating whatever the hell I wanted.  She doesn’t think I was disciplined, but how else could I lose 15 pounds in six weeks.  I cooked everything anyway while she was updating her BodySpace and emailing clients, I don’t know WTF she’s talking about.  Oops inner voice, that might get me in trouble if she reads it, I love you Babe! She won her class. As you can see I said six weeks.  My grandfather, who is the only Daddy I know, went into the hospital with terminal cancer the last couple weeks and I was by his side 24/7 at the hospital.  I ate hospital cafeteria food everyday and slept in a little chair beside him, didn’t workout at all.  I felt terrible, but how could I complain while my daddy was having the fight of his life.  The food was pretty good, but not good for you.  I remember one day when I ate down in the cafeteria I sat across from three doctors, one dude and two chicks.  The dude had one cheeseburger and chased it with a hot dog, WTF.  He was a Internal medicine specialist.  The FDA got the nerve to require supplement companies to put a label on the side of the bottle "Consult physician prior to use".  For what! The chicks were better, although I don’t think they were taking in enough calories.  Maybe it was a snack? My granddad passed away August 13th, but he put up a hell of a fight.  If I have 1/10 of the fight that he has you will see big things.  I encourage all of you to go to a hospital or rest home to visit the people there.  It will humble you real quick.  There is a lesson to be learned.  First, you will brighten their day even if it is a brief visit.  Second, you realize that the cigarettes, food, or whatever aren’t nearly worth the suffering that comes along with it.  Befor I go, please check out my friends BodySpace accounts.  MJ is my lovely wife, my better half, the old ball & chain, damn inner voice again, VFC is the future, she’s vegeterian though so pray for her.  I only have two friends.  Nobody likes the stinky kid, boo hoo.  Wow, I type more than I talk.  Later!

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