jwcf150’s BodyBlog

I can’t even begin to tell you just how f*cked up last night was. Bad enough work was a b!tch, but everything else that went on BEFORE i could even get to the gym, just made my evening suck sh!t. Between having to get to the dentist, then back over to the chiropractor (which, by the way, were NO where close to each other), misty, sloppy rain, 2 accidents and a disabled car, I pretty much was late for everything. By the time I was able to get back to the office to change and grab a snack and my preworkout drink, I was fried. And the workout sucked too. I was huffing, puffing, sweating, and I wasn’t even doing cardio! The eating portion for the after/early evening got thrown all out of wack because of the debacle I had to go through.

Anyway, enough of my b!tching. When I finally got to the gym (7:30pm) got started with 10min of heavy cardio and then tried to work back and shoulders. I was trying to actually be a little reserved as when I was at the chiropractor for my adjustments, I still had one area in my back, under my shoulder blade (which by the way is actually a rib) that was still feeling kinda hinky. And it wasn’t my normal spot that gives me trouble. It ened up being another rib that popped out and it took some manipulation to get it back. So I was trying not to pop it back out. So….

Cable rear side raises:10lbx20, 15×15, 20×10 then drop of 10×14 (doing left and right seperatly)

Rear DB flys: 10lbx25,. 15×20, 20×15, then 2 drops of 10×18 and 5×15. I supersetted the first 3 sets with assitted pullups (#6) for 8,6,6

Overhead military press (?) I was using the straight, pre weighted curl bars. First time ever doing these: 30lbx22, 40×18, 50×13, 60×9 then drop od 20×12. (yeah, I know, weak….)

Hoist plate loaded row. The handles you can use in 2 different positions; standard with palms facing and palms down. I did both as follows: 50lbx23+15, 60×15+10

Hoist ab crunch chair (plate loaded): Only had 12.5 lb on it for sets of (standard) 35, then left and right od 30 each.

This was all I could manage to do in the hour I was there. I just plain ran out of gas. Even with the preworkout drink, I was toasted.

I will not be going this evening as I have a couple things to do after work (really, just gotta take thge friggn dog and cat to the vet for routine shots and sh!t) but was only appointment we could get. Really can’t drive back out here another 30mile trip (like coming to work) on a Friday night. Saturday is dedicated to leaves and sh!t. If time, will try to get one in but Sunday, I WILL get it in.

Oh, btw, looks like I may be a member of team Scivation. Derek has given me a nutrition plan and workout plan. I just need to get a few things ironed out and formatted for me (as far as times and scheduals that I need to modify) but looks like I am going to give it a shot. Maybe having something planned out like this for me will give me the boost I am looking for. Evenn if it does not work or if I "give up" (for lack of better words), I have a formula now that I can go off of. Anyway, I am a member of something.

Later.

..with last night’s workout. Although I am sure it will not seem that hardcore to some.

Started with the ususal warm up; 10min on Arc Trainer elypt doing Intervels and then stretch.

Hammer Strength plate loaded decline press: 120×20 (60lb on each handle), 180×9, 210×7, 230×5+2+2 (a rest/pause and that is 115lb per handle) than drop of 90×10+10+5

DB Shrugs: 50’s each hand x 20, 60’sx18, 70’sx15, 75’sx11, then drop of 40’sx15

Flat bench DB press (I had yet to do these until last night. Don’t know why, guess I am still trying to figure alot of this sh!t out after 2 years. I have a long way to go) Anyway only did 40’sx15, 60’sx7, 60’sx6. I have work to do with these, but for the first time doing them, felt pretty good about it. I had come across one of the regulars and we were working next to each other, trying to stay out of each others way. He needed a spot with his and convinced me to give it a shot. He made the statement for not haveing done them before, I had good form, so that helped.

Anyway,

Peck Deck flys: 75×20, 95×12, 105×8, 115×7 then my drop was 60lb single arm crossing over center, 10 each.

Again, I am not sure what to call this one. It’s like the cable crossover, but instead of the downward motion, you start with the handles down and bring the weight upward. Anyway, 25lbx15, 35×9, 40×6 then drop of 20×10

Finished with just 10min on row machine (almost had another "duck and roll" incident, but saved myself, rather gracefully I might add) then stretch and done.

Stepping this thing up I know is an understatement, but figuring out how/what is the key. But alas, I will continue on, the beating, the banging, the clanking (and that’s just in my head) and forge on in this journey.

It WILL be an off evening today as is my usual bowling night. And I am going to avoid the "jungle juice" tonight, unless my arm is twisted.

..couldn’t help it. I saw a break in time so I went for it. I ended up going to the gym after all last night. Only did cardio and a little abs. 20min on ArcTrainer elypt. on a cardio setting (I think it was only #4 but it kicked my as$) It had several heavy resistense "pops" in there. They were not intervals, but the resistense was changing every so often. Anyway, did that then went to the hinged crunch bench, put 5lb weight on end and proceeded to cruch out 4 reps with a different position (standard arns on handles, hands on handles abouve head, legs straight in air with one crossed over the other, then switch) for a total combined of 105 reps. Then back to a Precore elypt. for a cros training program for 25min. I had sweat rolling.

And still made it to the show with time to spare. Nutrition sicked though, plus I had none of my pre workout supp or post protien drink, but i still got something done.

So, do not know what is on the agenda this evening. As the night was drawing to a close, a few things happened and got said that kind of blew the hell of the the evening and this morning. So in order to blow some of that off before I get home, I may hit it again this evening. Just don’t know if I want to stick with just cardio, original plan of cardio/calves/traps, of maybe do a chest routine and do some shrugs as well.

Maybe I am pushing the bounderies of "over training", I don’t know, but my only solitude lately is either the gym, or dreaded yard work. I can only do that on the weekends, so….

But I did feel good for a little while last night.

about skipping this evenings workout? I mean, yeah, I did go a little mental with the workouts Fri, Sat, and Sun, (previous posts) but DAMN, it felt good. Yeah, I know I am also skipping this evening for going to the make up show for my daughter’s recitle (which, by the way, did I mention she was AWESOME!!…must be in one of my previous posts) and I would have the time to at least do a little something, but I have things hurting on me that haven’t hurt in quite some time. And most of it is a good thing. (except for this damn headache) But I do feel rather like a guilty slug for not going. I guess I willmake up for it tomorrow as I am going to blast the cardio. I have already made a promise to myself that I am only touching the weights to do 3-4 sets of shrugs and 3-4 sets of calves since I have not touched those in a weeks time.

So I will go now, feeling guilty, but knowing, there is always tomorrow (I hope)

for workouts. Guess I have been trying to make up for some lost time or something, or just being one crazy as$ nut case trying to kill myself. I am sore and stiff as all get out, but I LOVE IT! (at least untill tomorrow morning when I have to go back to work)

Sat. did back/bi’s tri’s. After 12 min warm up on elypt and some stretching, went on into it:

Lat pull downs on dual cable/pully machine: 35×21, 50×13, 70×6

Hammer Strength plate loaded row: (this handles on this contraption allow you to use 4 different grip positions. It actually helps target different areas of the back. I used all 4 during each set): 70×15x4, 140×10x3+8, 180×9x3+8 (which means 1 of subsets did not make complet rep)

Skull crushers supersetted with curls (using curl bar for both): 50×15+15, 60×9+8, 70×8+6, dropset of 30×13+13

Close grip cable row: 60×16, 80×9, 90×8, 100×5. Supersetted these with asst. pullups on #5 for 5,5,6

Tri cable pull down with bar: 60×18, 80×12, 90×8, drop of 50×12

DB preacher curls: 20×12, 30×5 then went straight to hammers with preacher bench of 15×10, 20×7, then 10×12

Back extensions (machine): 85×15, 95×15, 105×12

V-Crunch: 1st set was 25, sets 2 and 3 I had 2.5 lb weights on each peg for sets of 18,15 (let me tell ya, that 5lb made a world of difference. Then last set took weights off for 20 more reps.

20min MIIT and stretch.

Sun. was legs and shoulders. 10min warm up on elypt and stretch and on to it.

Alternating DB lunges: 15×10 (each leg), 25×9, 35×5 then drop of 10×10. Each set was supersetted with front DB raises as so; 10lbx20, 20×13, 25×8, 10×20

Seated DB shoulder press: 20×20, 30×11, 40×7, drop of 15×15. Each set of this was supersetted with standing straight arm side raises like so; 10lbx12, 10×10, 10×8, 10×10 then drop of 5×10

Super setted leg extension with leg curls (machines): 90×14+14, 110×12+10, 130×11+6, LE 140×10 then drop of 60×9; LC 130×6 then drop of 60×10.

Rear delt cable pull down: 15×16, 20×15, 25×10

Plate loaded leg press: 360×10, 500×10, 610×7, and then….680×5 !!! (did another PB with no spotter)

Crunch bench with 5lb weight on end: different positions for reps of 30+25+25+25

6 min on stairmaster at 60 steps/min, then 12min on Arc Trainer elypt on cardio setting #4. (that was a killer; it had a couple of high resystence pops on it)

Stretch and done.

All this, along with Friday’s quickie on chest (previous blog), I have decided to give myself Monday evening off so I can go straight from work to chiropractor straight to daughter’s make up show/recitle that was cancelled on Thursday. I think Tuesday I am going to focus more on cardio and abs (core). Only weights I am going to touch will be 3-4 sets of calves and 3-4 sets of shrugs as I did not hit these at all during this 3 day venture.

I am coming close to hammering out a plan; just need a little more time for tweaks. I do need to get back to varying my exercises, as in not repeating the same one’s for a couple weeks. I know that would help some, but for legs, I am at a loss as IU only do squats with a cable machine. Have yet to do any with a BB and plates. A little chicken , but mostly, since I have never done them before, paranoid about it untill I have proper instruction.

Anyway, longwinded I know, but that was my weekend. Nothing else too exciting. So catch you guys and gals later.

But I did. I got both a quickie workout in and made it to my daughter’s recitle with time to spare. And OMG, she is so good. Well, I know all parents are going to say that about thier kids, but really, compared to almost a year ago (Christmas recitle) she is fantastic! See, she has been dancing for maybe at leas 4+ years (I’m a guy, I’ve lost track of time, so sue me). Anyway, she really enjoys it but I had noticed at that last recitle, her body language and expressions just didn’t seem like she was enjoying it. Anyway, between doing fall/winter classes at a different studio AND the fact that our school system has what they call "Speciallity Centers", she also is in the Center for the Arts and is in the dance class. Anyway, what a difference I saw in just one preformance last night. So much so, I am going to do another quickie and go to the make up show on Monday (the one that was cacelled on Thursday). OK, so enough about this. Got carried away, but what can I say, she is MY little girl.

Well, on to the workout. Only 5 min warm up on Arc Trainer elypt., stretch and went to try and blast chest.

FreeMotion cable chest flys, supersetted with push ups (with a twist): 30lbx15, 40×13, 50×8, 60×6 (PR)

After each set of flys, push ups went like this: Grabbed a medicine ball and used for push ups; 6 close grip, then next set was alternating from hand to hand (one hand on ball, one on floor and switch each rep) for total of 10, then 7 close frip the 10 alternating then for a drop set did 8 with feet up on a bench.

Declined bench press: (this is plate weight only, I keep track of it thatr way, I just add the 45 lb for the bar in my head when I look back) 50lbx15, 100×10, 120×4

Hoist plate loaded chest press: There are 2 different ways to grasp the handles. The first is standard and the second was like your shaking hands, palm facing each other and I did both; 50lbx20+20, 100×13+9, 130×10+6.5.

Cable Xover: 25lbx20, 35×18, 45×11, 50×9 (PR)

I do not know if you would call this next one a reverse cross over, or waht, but instead of starting with the cable handles in an upwar position, you start with them in the down position and bringing the weight up. First time doing these: 20lbx15, 25×10, 30×10, 35×7.

That’s it. Slacked on the cardio for obvious reasons. Gonna fix me some breakfast now, get my stuff together and head for the gym. Maybe back and will decide if I do any supersets of arms, bur definetly abs and cardio. Cloudy, drizzle and muck of a day so I can’t do any leaves, so I can have an extra long session at the gym. Then a few chores around the house and …COLLEGE FOOTBALL.

Check back later.

I think it is a pretty easy answer, but somehow I would still feel bad. As a few know, my daughter’s recitle was cancelled last night due to a little bit of wind and rain (or at least in my area it really didn’t seem like sh!t). Anyway, the planned recitle could have been an unplanned trip to the gym BUT did not have gym clothes in gym bag (see previous post). And yes Al, the Walmart trip will be in the future if it happens again. Anyway, the 2nd show is still on for tonight, a planned trip to the gym. So I figure, ok, I’ll go tonight and just do a kinda double in the morning at the gym. Then I get word that (keep in mind I am 35-40min from home when at work or gym) that she needs to be there at 6:00pm. The show starts at 7:30. I can not just drop off and come back as to the locations of all the places.

1) Could go home, eat junk, get daughter to the school and sit for hour and a half untill the show starts. (plus having to take another girl in the show too)

2)Get her mother to take her, since she will be going anyway, and have her sit while I leave work and go to the gym, get in at least a 90min chest/cardio job, get dressed and head straight to school and be there about 7ish.

3)Screw it all and just sit around in my self pitty and eat junk and possibly have more than a drink or two.

I think it is a no brainer what I feel like doing.

Well Wed. was an off evening as the norm (bowling) and I am already mad at myself for some actions of last night (whole other story) but this evening was going to be off as well due to a dance recitle of my daughter’s tha I was going to. Well what has me pis$ed is now they have gone and cancelled the recitle for this evening. Something about this rain and wind we are getting. WTF?! Anyway, no big. So I am thinking, we will make it in the gym anyway. Uhh, nope. I have my gym bag, as I always do, but…..I FORGOT TO PACK MY GYM CLOTHES!!! I always take my gym bag to work with me whether I go to the gym or not. I have my supps/vits, ect. that I TRY and remember to take through out the day (excuse me, be right back, gotta take something….) so especially on Wed., I have no gym clothes, just stuff. Well being as the recitle was SUPPOSED to be tonight, I did not put any gym clothes in my bag. So imagine my reaction when I get the news..no show tonight…ok, fine, I’ll hit the gym…open my bag and..SH!T..no clothes. Thouht of going home and doing dinner, ect and then going back out, but the drive to and fro sucks (gym close to work), so to do it twice in 1 day, I don’t know about that.

And I thought I was usualy a prepared guy. DUMBAS$! Kinda hard to workout in jeans, steeltoe boots, and a belt on the jeans.

Lesson: Regardless, make sure gym bag is stocked before leaving house.

Friday will be a tough decision. Gym or recitle. The recitle was a 2 dat event. Same show, just 2 days so everyone would be able to see it. (high school - school for the arts) Anyway, I just don’t know if I can go 3 days without the gym. I need to find out when the cancelled show, if it is going to be reschedualed.

UUGGHHHH, AAAHHHHHHH!  ***********!!!!!!

It was an ok workout. I always feel most any of my w/o could/can be better, even if they already are, but that’s just me. I want to do the best I can at whatever I do. Not just the gym. Yeah, sometimes I am guilty of slacking a little, but even when slack, I still work it.

Anyway, just a 10min warm up on treadmill as legs are still barking at me.

Cybex machine seated curls: 40lbx15, 50×10, 60×7 then a drop of 30×7, 70×5 then drop of 20×12

Cybex machine tri extension: 40lbx17, 50×12, 60×8 then drop of 30×10, 70×7 then drop of 20×18

Standing DB curls:15lbx12, 25×9, 35×5 then drop of 10×10, for sh!ts and giggles, I decided to try the 40’s and well….I DID IT (so to speak) I got 2 reps with the 40’s then did a drop of 15×5 (yeah, I know, big deal)

DB tri kick backs: 10lbx20, 20×12, 25×6, then drop of 5lbx16

Lying cable curls (had not dones these before, so this too was for sh!ts and giggles, although I must have looked rather silly): This cable machine is usually used for rows, plus it is a dual cable/pully type machine which makes the weight a lot different so the weight poundage may sound rather weak - 12.5×14 (each arm individually and alternating), 20×8, 27.5×4

Cable, hammer curls with rope: 30lbx25, 40×15, 50×12, 60×7 then drop of 20×11

Tri pull down with rope: 40lbx22, 50×15, 60×12, 70×7 then drop of 30×12

That was about it.

I know one thing I have always said is that my cardio attention kinda sucks. I run out of time whenever I am working out even though I do have all intentions of doing more cardio. It’s disipline, I know. I hate doing cardio but know it is a necessary evil, and I am fine with that. Other than diet (nutrition) the only way I am going to see more definition, especially in abs, is cardio, cardio, cardio. I am not makeing excuses, I just get wrapped up in the course of weights/machines, I am like a kid in a candy store, gotta have more. And those 2 areas, cardio and nutrition, I really need to get a grip on, really.

But at least, unlike some of the crowd I see on Mons. and Tues. at the gym, which is usually the only time they are there, I am doing more than most.

I have other ramblings, but gotta go for now. Later.

After a chiropractor appointment, it was a late start but managed to get it in. 10min of warmup on elyp., stretch and on with it.

Machine-bent arm lat raises: 35lbx25, 50×16, 65×12, 80×8, 2 drops of 40×12 and 30×12. (now that’s a start)

Standing upright rows with straight bar: 40lbx20, 60×12, 70×9, 80×6

Cable machine-a version of a rear crossover starting abouve head, working rear delts: 15lbx17, 20×12, 20×10, 15×12

DB seated shoulder press: 25lbx16, 35×10, 40×7, 45×4, drop of 15×12

DB shrugs (did not use my hooks): 40lb (each hand)x25, 50×23, 60×16, 65×11, drop of 35×20

Seated bent over rear raises with DB’s: 10lbx30, 15×20, 15×18, 10×24

There was one other exercise, but complicated to explain. 3 sets of that.

No cardio afterwards. Ran out of time. It was a 90min w/o. I will work on the cardio this evening best I can, if I don’t get caught up in too much weight pushing. Bi’s/Tri’s and abs (if there is room in the ab area)

I hate Mon and Tues in the gym. So friggn crowded. That’s why I try to do my major stuff on Thirsday - Sunday.

Damn legs still hurt from Sunday. Guess I accomplished something. Now, just waiting for this evening.