m3ntAl’s BodyBlog

It was a pretty good workout except I did not bench what I normally do. It may be because I am used to using the smith machine and some dumbass was using it to stretch. No it was not a bodybuilder, I would not call a fellow brother a dumbass. I used a standard bench and it was a little different than the smith machine. Here it is:

Bench press: 135lb 1×10, 155lb 1×10, 165lb 1×8

I don’t want to sound like a biatch or a whiner or anything but DAMN my hami’s are sore today. My leg was what, Tuesday and it’s Thursday? I have leg day tomorrow and hope I am not this sore. Dude, when I got home I felt a little soreness. After I took a nice cold shower, I started to feel it. I woke up this morning and could barely get outta bed. At least I know that I did something right on that day. I really can’t wait till tomorrow though. I just thought I’d share that piece of info with anyone reading this.

Just got back from workingout. I feel great. My back and tri’s are a little tight.

Bent over barbel rows: 35lb 1×12, 40lb 1×10, 45 1×10

Bent over two DB Row: 32lb DB 3×10

Lying cambered DB Row: 32lb 2×12 (something new 4 me)

Cable lying tricep ext: 60lb 1×10, 65lb 1×10, 70lb 1×10

Overhead ext: 32lb 2×12

Leg raises: 3×12

32lb Calf raises: 3×15

Stiff Arm Cable pulldowns: 75lb 3×8

Tri cable pulldowns: 75lbs 3×10

Seated cable rows: 80lb 1×12, 90lb 1×10, 100lb 1×10, 110lb 1×10

After this I had 2 chicken breasts with some penne pasta, brocolli w/carrots.

I am so f uckin sore today. Yesterday, leg day, really kicked ass. I am feeling it and it feels good. I almost called out from work today but that meant that I was not going to be able to workout today. I believe that this is my motivation. Not to go to work, but to better myself, my body, accomplish something that I have started. I was one to never accomplish anything in life and I am at that age to where I feel the need to finish something that I have started.

I feel that determination motivates me. Not only do I have to be determined, but consistant. Once you do something for more than 30 days, it becomes a habit. I have chosen to better my health, my body and myself. Sometimes I think about giving up but then I hear that little voice in my head saying "yeah i knew you would give up or even think about it. go ahead you f uck, give up just like you have always done. just like your old man has given up on you" Not this time. I am determined to make these changes to and for myself and will show all that has doubted me that I can do this, I can accomplish my goals. I have been consistent and no one will bring me down.

I wish my wife was a little more supportive sometimes. I used to workout at home on my bowflex and she always complained that I was not spending time with her and or the family. So what do I do? I joined the gym at work. Kill my hour lunch in the gym and eat my post workout meal at my desk, go home at the end of the day and chill with the fam. Then I get a guilt trip from the wife, "why do you want to loose weight? why do you want to get a muscled up? is it a girl at work? I like you just the way you are" See, that’s the problem there. I have been the way I am as far as I can remember.

My dad had a heart attack about 5 yrs ago, more or less, and I didn’t think nothing of it until he had a minor stroke earlier this year. That’s when the blindfold was removed from me and I saw everything. Mind you my dad is not a big dude. He just drank alot and smoked like a chimeny. I do not want this to happen to me and decided to get in shape. But the wife still gives me that guilt trip. She just does not understand me and where I’m coming from. But this is no reason to give up. I’m going to better myself come hell or high water.  Consistency and Determination will get me there.

WOW! That is how I felt during my workout and still feel this way. I kicked my own @ss today. I wanted to step it up a bit for legs and did the following:

Leg Ext: 70lbs 1×12, 80lbs 1×12, 90lb 1×10, 100lb 1×10, 110lb 1×10

ATG Squats: 135lb 1×12, 165lb 1×10, 185lb 1×10, 195lb 1×10, 205lb 1×8

Leg Press: 100lb 1×12, 110lb 1×10, 120lb 1×10, 130lb 1×10, 140lb 1×10

Leg Curls: 60lb 1×12, 70lb 1×10, 80lb 1×10, 90lb 1×10

Calf Raises: 32lb DB 2×15(Im’a bust ass on this on my next leg day)

32lb DB Press: 3×10

crunches: 2×15

Barbell shoulder shruggs: 75lb 1×12, 85lb 1×10

I snuck in the shoulder workouts just cuz. Tomorrow is back day and triceps. I may work some shoulder work as well. I had a nice lunch though, Chicken w/yellow rice and lettuce with some pico de gallo(onions, tomatoes, parsley or oregano unsure), chocolate milk and that’s about it.

Well I have officially ran out of supp’s and am in limbo as to what to do until I get paid. My workout did not feel right today since I have not taken my daily Animal Pak and my daily protein shake. It sucks right now. It may be a few weeks until I get any supp’s period. Well I am going to have to learn how to adapt until then which got me to thinking about how these dudes did it back in the day when there were no supps, no multi’s and no protein shakes.

Well I guess I will be eating alot of chicken breasts and turkey until then. I’ll possibly hook up with some tilapia or something. I need to learn to eat fish, which I see as a challenge since the fish smell REALLY bothers me. If anyone reading this has an suggestions as to what I could eat, please message me, email me or whatever.

I was thinking about getting me some more animal pak, of course, and stacking it with animal cuts. I really need to get my metabolism going. A friend of mine talks about how his metabolism goes crazy after eating. Man I wish I was like that. Of the past 4-6 months of training, I believe that I have only felt like that a few times, especially after a nice swim in the pool. The weather is getting cold down here in Miami Fl which is keeping me from swimming, something I actually in enjoy as far as cardio.

I’ve been SOOOO looking forward to this day. That was a long ass 4 day weekend. I was so friggin’ bored that I didn’t know what to do with myself. I could’ve incorporated a cardio activity during these four days off but I didn’t. I chose to spend time with the fam and the kids. Well, today was a pretty good workout with the exception of time. Time is not on my side, ever.

Bench: 180lbs 3×8

Incline Bench: 155lb 2×10, 1×8

42lbDB Bench: 2×8, 1×10

Fly’s: 95lbs 2×8, 75lb 1×10

Preacher Curls: 65lbs 2×6(these kicked my @ss)

Standing curls: 65lbs 2×6

Hammer Curls: 27lb DB 2×8

Seated Curls: 27lb DB 1×8, 1×10

Inclined pushups: 2×15

And this is the day where I go with no supp’s, no protein shakes except for fish oil caps. Damn how I miss my Animal paks and protein shakes. I did, however, eat 2 chicken breast with a serving of white rice mixed with some brocoli and carrots.  

Yes it was. I felt a nice pump after my workout and I feel a little sore. Today was chest and arms. The workout was:

Bench: 1×10 135lb, 1×10 155lbs, 1×8 185, 1×6 205lbs

Incline Bench: 1×10 135lb, 1×10 155lbs, 1×8 165lbs

40lbDB Bench: 3×10

Flys: 1×10 80lb, 1×10 90lbs, 1×8 105lbs

Tri pulldown: 1×10 75lbs, 1×10 85lbs, 1×8 95lbs

Preacher Curls: 3×6 65lbs

DB Overhead Ext: 37lbDB 3×15

Hammer Curls: 27lbDB 3×8

Curls: 27lbs DB 3×8

I then drank a protein shake and 45 minutes after, ate a hot bowl of turkey chilli with about 5 wheat crackers.

For some reason I like this day. As I stated before since I am limited on time at the gym, I have to set each day to workout different body parts, which is something new for me and I need to adapt to this change. Well today was leg day and the following was done:

ATG squats: 135lb 1×12, 205lbs 1×10, 225lb 1×10

Lunges: 37lb DB 2×8

upright rows: 100lbs 3×10

leg curls: 100lbs 3×12

leg ext: 100lbs 3×10

32lbDB calf raises: 1×20, 2×15

seated rows: 90lbs 1×15, 110lbs 2×12

10-15 minutes after this I had a protein shake and 45 minutes later had a chicken breast, actually 1 and a half chicken breast with some sliced beef.

I switched up my workout routine a bit to fit my schedule since I am using the gym at work during my hour lunch. I figure to make workouts for body parts throughout the week. So for Monday’s, today for instance, I would work on my chest, shoulders and arms, except tri’s. This was today’s workout:

Bench: 135lbs 1×15, 155 1×12, 165 1×10, 175 1×8

Inclne Bench: 115lbs 1×12, 125lbs 1×10, 135lbs 1×8

Fly’s: 70lbs 1×10, 100lbs 2×8

Shoulder press: 100lbs 3×8

Lat Raises: 37lb DB’s 3×8

DB Curls: 27lb 3×8

DB Hammer curls: 27lb 3×8

Y raises: 10lb plates 3×10

Curls: 50lb 2×8

After that I drank a Protein shake and 45min afterwards I had my lunch which was some shreaded beef w/rice and red beans. I didnt eat much of the rice and beans but I F’d up the beef.