Kerlster’s BodyBlog

I was motivated to workout on Day One:  Upper Body.  And, I was motivated to do Day Two’s workout:  Lower Body.  Then, I woke up this morning to being pretty sore and wondered if I was going to be able to do another day.  While at work all day today (while I was supposed to be working), I scoured this site and the Internet to find out if I should continue plugging away despite the soreness and found conflicting answers.  Some experts say keep going but don’t do reps to failure.  Others say that you should rest.  Finally, I consulted with two close friends of mine who suggested working out tonight but to take it easy.  So that’s what I did.  I’m glad, too…..although I was still sore from doing Upper Body two days ago and Upper Body was scheduled for today, I feel okay.  I upped my reps a bit and lowered the weight and made it through.  I did, however, opt to skip cardio.  Considering I haven’t worked out consistently in about two months; did interval training on the incline treadmill followed by a run; did steady paced cardio last night; and, killed my legs with the weights, I decided to give them a break this evening.  Especially, since my Lower Body Workout rolls around again tomorrow evening.

With that little hurdle gotten over and having done research on when to rest and when to keep plugging away, I was left with the following question (to which I may find conflicting answers):

Based on my body type and genetics and ultimate goals, what is the best body building workout?  I am more interested in losing bodyfat than pounds and would like to pack on some more lean muscle mass.  In my fantasy world, I would like to have the body of a fitness competitor but not one of a body builder (feminine, yet have muscle definition).

I guess my big fear is that I might be wasting my time with one method when I should be doing things differently.

Eating:  I am confident that I on the right track with that.  I have been eating clean.  Being as this is my first week in, the problem I am having is getting all my meals in (this won’t be a problem for long as I will adjust to eating 5 to 6 meals per day).

Finally, if only I had a crystal ball to tel me how fast I would start seeing the fruits of my labor!

Hopefully, I will find the answers I am seeking soon.  In the meantime, I will enjoy the extra energy I am experiencing [already] and treat my transformation like a science experiment (which really appeals to the nerd in me!)

First day yesterday working my legs in a couple of months.  I did much better with legs than I did with upper body the night before but I am not sure if its because my lower half is much stronger than my upper half or if it’s because I did my cardio after weight training last night.  Speaking of which, I don’t like to do my workout in that order.  I think I am going to stick with cardio first, weights second.  Last night, I kind of fizzled out on the treadmill.  I normally run but I ran for five minutes and then went back to walking. 

So, last night, I did the lower body part of my split:

• Leg Press: (100 lbs.) 3 sets of 12 
• Seated Leg Extensions (40 lbs.) 3 sets of 12
• Seated Leg Curls (40 lbs.) 3 sets of 12
• Hip Abductors - Inner Thigh (40 lbs.) 3 sets of 12
• Hip Abductors - Outer Thigh (40 lbs.) 3 sets of 12
• Lower Back Machine (20 lbs.) 25 reps - I was really feeling these!  
• Total Ab Machine (30 lbs.) 25 reps. - I was really feeling these, too! 

Cardio:  30 minutes - 5 min. running and 25 min. power walking.   

Tonight’s workout is upper body again.  Admittedly, I am pretty sore from Tuesdays upper body workout but I plan to do as best as I can despite the soreness.  The soreness feels like I was doing my thang Tuesday evening and doesn’t feel like an injury so I will keep plugging along!  Oh, and I am going to do my cardio FIRST!

Considering that I have not worked out since November and have eaten a diet akin to King Henry the VIII, I did alright with last night’s workout.

For cardio, I got on the FreeMotion treadmill and did interval training for 30 minutes.  I had my highest inclines at 9.0 and my pace was 4.0.  I had never used the FreeMotion treadmill before and kind of snickered when I saw people holding onto the handles above their heads.  When the treadmill lurched to the incline level of 9.0, I realized there was a purpose to those handles and it had nothing to do with being out of shape - they are there to keep you from falling off!  I really enjoyed the interval training program on this machine and could feel it in my glutes and thighs so I felt like I was really doing something.  I was feeling pretty pumped at the end of the 30 minute workout, so I continued another 15 minutes with the treadmill set on manual and just ran.

Ah, onto my strength training workout.  This where I felt the effects of not working out in so long.  I felt downright weak!  Here’s what I did last night:

• Flat DB bench press - 20 lbs, 3 sets of 12.  I completed the first set.  Second set, I was at failure at 10 reps.  And, by the third set, I was at failure by the 8th rep.
• Bicep curls using Nautilus machine - I only used this machine because I had difficulty finding free weights.  (My fav for biceps are the preacher curls) - 20 lbs. 3 sets of 12.  I completed the first set.  Second set, I was at failure at 8 reps.  And, by the third set, I was at failure by the 6th rep.
• Skull crushers (triceps) - 5 lbs. 3 sets of 12.  No problemo.  Probably because 5 lbs. was way too light.  Couldn’t locate 7.5 lbs. dumbbell.
• Lat pulldown - 50 lbs.  3 sets of 12.  Again, no problemo, but I did struggle a bit to complete 3rd set.  I should have gone up in weight to get to failure, but hey, now I know what I need to do for the day I work upper body.
• Upright flyes (shoulders) - Nautilus machine.  20 lbs. 3 sets of 12.  I completed the first set.  Second set, I was at failure at 10 reps.  And, by the third set, I was at failure by the 8th rep.

Tonight, it’s legs and abs and probably about 45 to 60 minutes of steady paced cardio which will probably consist of a good run. 

TRAINING NOTES: 

1. Do strength training FIRST.  I think part of the reason for not performing quite as well as I could have with my strength training is because I did cardio first.  I was feeling a bit wiped from the get-go. 
2. Eat more.  I ate clean yesterday but missed meals.  I ate 3 times yesterday but didn’t consume many calories.  I am prepared today and think I will see more of a difference in my performance tonight.

Yesterday, I started back into the gym telling myself that I was going to be serious about getting fit and be CONSISTENT.  I pull into the gym parking lot and it’s completely jammed packed.  The thought of turning around and going home flickered in my mind and I thought that it would better if I didn’t so I spent 10 minutes looking for a spot.  As I walking up to the doors, I thought to myself, "What if it’s a zoo?"  I kicked that thought out of my mind and just told myself that I would make do with whatever equipment I could get my hands on.  So ultimately, I made it over the hurdle of talking myself out of going.  I knew deep down that besides not getting a workout in, I would go home and give in to self-destructible behaviors:  laying around sloth-like in front of the TV, drinking vodka, and gorging on whatever I could heat up the fastest.  Where has that lead me?  10 pound weight gain since November, depression, low self-esteem, and fatigue.

For years, I have lusted and fantasized over having a fitness competition ready body.  While serving in the Marine Corps, although I was fit (hey, that’s why Uncle Sam paid me the big bucks), as far as my physique went, I was not where I wanted to be and I never was motivated to be consistent enough to achieve that goal.

Now, that I have been out of the USMC for 10 years and in my 30’s, I am really starting to feel the effects, physically, of not being serious about my fitness goals.  Age ain’t nothing but a number, and I want to be a ****ing Brickhouse no matter the age.  Poor diet and lack of exercise has played a huge part with my depression and lack of self-esteem. Sure, I had a shitty childhood being raised by Mommy Dearest, but damn it, that was back then and it had nothing to do with me.  My mother had her own issues that she needed to and still needs to work through.  Living with depression and low self-esteem has effected my interpersonal relationships and my quality of life, in general, and I refuse to allow it to keep me in their stranglehold any longer.  So, ultimately, not only will leading an active lifestyle keep me physically fit, I believe that it will keep me mentally fit as well.

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