Joe’s BodyBlog

 My back is just alittle sore today- so what.

A cool thing happened to me today.  As soon as I got into the gym one of the trainers asked me to meet with some new gym members and give them a testimonial about my recent 25 pound weight loss.  It may not have seemed like much but damn did it make me feel good telling them and motivating them also.

Cardio this morning and legs today- more cardio in the afternoon.

 Seated Calf Raises

• 115 lbs x 8 reps x 4 sets

 Standing calf raises

• 160 lbs x 8 reps x 3 sets

Outer thigh machine- I did the entire rack

• 290 lbs x 15 reps x 3 sets

Inner thigh machine- I did the entire rack

• 290 lbs x 15 reps x 3 sets

Leg extension

• did each leg separately 140 lbs/leg x 8 reps x 3 sets 

45 degree Leg press

• 300 lbs  10 reps X1 set.
•  390 lbs  10 reps x 1 set 
• 410 lbs  8 reps x 1 set    **This was surreal- I never thought I could press 410 pounds but I did!

 When I went for the 410, I kept thinking about the friends that I have made here who have given me the motivation that I need sometimes to continue to well and to train hard. It feels damn good.

Took a bus to the gym today

Decided to work chest today

Starting weight 270-current weight 245 pounds 

Down 25 pounds!  More to go! 

Gym was closed yesterday due to snowstorm and dangerous road conditions.  Took a 3 mile walk in the snow.  Abs at home and my nordic trak for 30 minutes. Werid that I am eating more, more frequently  and losing weight.

 Definately going to the gym today- will take a bus there-chest, abs and cardio.

Definately seeing and feeling changes. Shrinking out of my clothes.

Weight is coming off slowly but im making gains in my arms and shoulders.  Legs are getting thick, calves showing some definition.

Back pain gone.  will work back tomorrow.

After breaking the L5 vertabrae in my back and having a ruptured disk with 2 more inflamed disks, my back specialist put me on high doses of prednisone for a period of 4 months.  The prednisone was supposed to help the bone and disks heal- it didn’t.

 Here is what happened.

• I had violent mood swings
• Chronic depression
• I gained a ton of weight
•  I started smoking!
• My personality changed to the point where my GF thought I was going crazy.
• My skin got thin and I bruised easily
• I could barely sleep
• When I could sleep, I had nitemares.
• I ate like a pig
• I had trouble focusing and containing my thoughts.
• I stopped caring about everything.

Here is what I did about it.

• I flushed the prednisone down the toilet.
• I went through a withdrawl from it.
• I got a new back specialist and fired the other one
• I healed naturally and it took a year
• I went to physical therapy for 6 months and learned to work through the pain
• I avoided surgery
• I regained mobility.

I was in great shape and I went from 175 pounds up to 270 pounds.  I had never been this heavy in my life.

I got the Ok from my doctor to start a training and diet regimen and here I am.

• I took a graduate level course in micronutrient metabolism
• I took several gradualte level nutrition courses.
• To date I am down 24 pounds with a lot more to go.
• It feels great to be on track again.

My back is 1/2 as sore as it was yesterday.  Decided to work through the pain.

Car out of commission with a big snowstorm on the way.

 Took the bus to get to the gym today and will do the same again tomorrow. If the bus is not running I will walk to the gym.

 Worked arms hard today.

Triceps

• 160 lbs on the tircep pulldown 3 sets x 12 
• 140 lbs on the tricep pulldown to failure
• 120 lbs ont he tricep pulldown to failure

Bicep curls

• 25 lbs x 3 sets X 12 reps  
• 30 pounds X 3 sets x 12 reps  
• 35 pounds x 3 sets x 10 reps

Incline bicep curls

•  25 pounds reps until failure

30 minute Cardio, and abs also.

Down another pound -24 pounds lost so far.

Getting there

Each day is a victory!

Trained legs hard yesterday.

Back is hurting in the spot where I broke it so I took it easy today and just did cardio, back stretches and worked on my abs.  I am learing to listen to what my body is telling me.  My back episodes are becoming less frequent as I lose weight and grow stronger.

Going to make my diet more strict.  Going to cut out as much fat as possible and increase cardio to twice each day mornings and evenings.

Started at 270- now 247  Lost 23 pounds. 

I had to cut 2 new notches in my belt.  Shrinking out my of my clothes. Went from  a 2x shirt to L

Began to Intensify my workouts.

More cardio = more fat loss and better tone 20-35 minutes each day. 

300 lbs on the leg press 10 reps 4 sets. 

160lbs on tricep pulldown 8 reps x 3 sets. 

190lb on calf raises 10 reps 2 sets 

Working out has become my new addiction. Great stress reliever I can feel the changes. 

Something that I need and look forward to each day.