mafuentesjr’s BodyBlog

   Well, as the title of this post states, I am moving. It’s not a bad thing, yet somehow I feel very confused as to why I am kind of sad.

    I will be moving to Chicago, due to personal reasons. Some of you that are close to me (Minotaur, Bjeaux a.k.a. "JoJo", etc.- you guys are great friends !) know the story.

   I will try to pick back up my workouts when I get there, but with trying to find a job, etc…I don’t know how much energy I will have at the end of the day (or beginning of it, for that matter) to slide in a workout. I don’t want to do a half-a$$ed one, if you know what I mean, but I guess it’ll be better than nothing.

   On the good side of this, I WILL be back with my family, and truly enjoying the time with my 5 yr old son !!! (he starts school soon) I have also had an open invite back to my old dojo (by the owner, and my part-time coach). He told me that I can train for my MMA fights in the dojo. He is giving me the "buddy discount", which means I will have to do some time helping in the dojo. I have talked to him about training the kids class. I love kids, plus I love teaching people new things. AND I could take my son as well. But who knows.

   Anyway, I just wanted to touch base here and give y’all (boy, I’m gonna have to change that……..now, it’ll be "You’z guys"….LOL !!!) an update on my situation (sitrep, if you will)

   Talk to You’z guys later.

   Much Love and Keep Working Out !!!

   Well, as I have explained before, I apologize for not getting on here more often. I sometimes forget…LMAO !!! Plus, I am apologizing for the spelling mistakes. (I hate spell check !!!)

   Anyway, I am now getting into a fairly decent routine. My Logbook (Notebook from Walmart) is getting some fairly regular use….LOL ! I have been doing the dumbell workout that I have logged in on this site. I have had to work around my shoulder injury, due to work and such, but other wise (aside from the poundages) it has remained the same.

   As always, I sometimes have motivation, and sometimes I feel like crap after work. I have tried to keep a positive mental outlook on my workouts and I believe that it’s been working.

  I feel A LOT better during the days just after my D-Bell workouts. I feel calmer, more focused, less irritated, and "fresh". By that, I mean that I feel like the day is cleaner and fresh. My mind is open to new ideas, and if something changes within the planned scheduled events, I don’t freak out and stress it. I just kind of "Go-With-The-Flow". I also feel it on the inside. My body is using more of the food that I have been putting into it. It’s not just sitting there.

   I just bought a scale that tells me my Bodyfat %, my water %, as well as my weight. I will keep track of my fluid % more closely, because as of yesterday, it was at 57%. Not sure if that’s a good thing or not, but my BF% was 15% last night, at a Body Weight (BW) of 264.5. I am not too concerned with the "slight" weight gain (a little over 5 lbs) because my body is reacting to the steady workouts and the new dietary changes.

   I have purchased CLA and BCAA (both of them are Body Fortress products) to help me along. They were inexpensive and found at "Wally World" (Walmart). I’ll see what changes, if any, they make in my energy or whatever. Wish me luck.

  That’s about it for now. I’ll write more when I get a chance. Internet may be shut off for a few weeks or longer. Will have to try to make updates through my cell phone ( Ahhhh, modern technology !!!)

Have a Great Day !!!

Respectfully,

Manny

   Well, as you can tell, I haven’t been on here much recently. For that I am sorry.

   I have been trying to recover from a shoulder injury. I don’t know how I got it, but I have my suspisions. It’s been about 4-6 weeks of it (At least !)

   I finally got to start a light dumbbell workout. It takes me a bit longer to complete than before, due to avoiding the intense pain in my shoulder for some of the exercises. And of course I have omitted the exercises that I simply can not do because of my shoulder. I’ll just have to focus intensely on getting it back to snuff, as soon as I am able.

   Because of the lack of workouts, I think that I have gone into a bit of a "funk"…a sort of mild depression, I guess, you could call it. My diet has suffered greatly because of it. So, I have fluctuated in my weight over the last few months. That means that I had lost control of my mind from a bit. I will not let that happen again.

   As far as my "diet"…… I have tried to eat more fruits and vegetables every day. I am not a big fan of most vegetables, so that part is very hard for me.

   I carry a 28 QT cooler, with a 1 gal jug ( old drinking water jug, I mix 1 scoop of Gatorade powder ), and 2 "re-useable" Powerade drink bottles (32 oz) ( I freeze them the night before with the same mixture. That way I don’t have to use more ice or "Blue Ice" blocks/packs to keep my stuff cold during these hot summer days), and a 1 liter Nalgene bottle with water…to work every day. I usually end up finishing the last of my "fluids" on the way home from work. Sometimes, I even stop and get an extra couple of 32oz Powerades on the way home from work. (It’s over an hour long !!!)

   My lunch ( and 2 snacks during breaks) has recently been fairly healthy. Whole wheat pasta (about 2-3 cups total in a "rubbermaid" bowl), 1-2 cans of chicken breast (I know, they’re high in sodium…sry, it was all I could afford for a while. Actually, a lot of what I eat is canned. Trying to change that.), usually some sweet corn (here come the vegetables part), some canned baby potatoes, or green beans, or peas. Carrots occasionally.

   My breakfast is usually 2 packets of some instant oatmeal ( Millville Instant Oatmeal:Maple & Brown Sugar or Kashi: Golden Brown Maple are my favorites ) and a Protein Powder & Creatine Shake ( actually all 3 items are from Body Fortress that you can buy at Wal-Mart…100% Premium Whey Protein powder in Vanilla, Super Advanced Creatine High Performance in Fruit Punch, and the shaker cup). I’m never quite sure how much water I actually use for my shakes, I just add 5-6 ice cubes (only in the morning) and fill the cup (that already has the 2 powders in it) until it’s about 3/4’s full. I figure that it’s just extra liquid and can only help me.

  I usually have another shake just before I leave the job site. It doesn’t have any ice at all. It’s too hot to keep ice in the car. Afterall, it’s construction…so, it’s like a post-workout shake.

  When I get home ( around 630pm or 7pm) I’ll have a small "salad" ( to me that’s some lettuce, cucumber slices, black olives, some tomatoe slices and some lemon juice for the dressing) and maybe I’ll have a chicken breast with it.

   I’ll do my workout at about 830 or 9pm, until 930-1030pm (depending on the amount of work I do, and the workout.)

 Take a shower, make my lunch for the following day, refill the containers with my "gatorade mixture" etc. I’ll be asleep by midnight or later.

   Wake up at 415am to be ready for my ride to arrive at around 5am, to be at work by 6am (if traffic is on our side) or 630am (usual time). We work until 530pm or 730pm (depends on if other trades have met their deadliines) and then head home.

   Nice day, huh ? It’s a bit tiresome, but it needs to be done.

   My workouts are as follows (unless something comes up…like sleep ! LOL ! )

   Mon, Wed, Friday ……… Ab workout and D-Bell Workout (Limited Edition)

   Tues,Thurs, Sat & Sun ………. Ab Workout ( with 5 - 10 sets, instead of just 3 )

    D-Bell Workout:     3-4 sets   (All exercises are done in one super/giant set format, before taking a one minute break (that’s one set), then starting the super/giant set again)

    Standing D-Bell Shoulder Press                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  12-25 reps

    Standing Lateral Raises (Omitted due to injury)                  Â
 10-20 reps

    D-Bell Shrugs                   
                                               15- failure reps

   Push-ups (using Perfect Push-up handles)                  
         10-25 reps

   Bent Over D-Bell Rows                    
                                  10-15 reps

   Body Weight Squats                   
                                      10-15 reps

   Standing One Arm D-Bell Extensions                 
                 10-15 reps ( have to adjust arm positioning and arc of travel due to shoulder injury)

   Standing Alternating D-Bell Curls                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10-15 reps ( have focused more on these. Have been finding better hand/arm positions to better hit my biceps. Besides, I need to get these more in balance with my Triceps. My biceps are really lagging)

 

   Ab Workout : (same Super/Giant set routine)

   Reverse Crunches                  
            20 reps

   Crunches                  
                        15 reps

   Side Crunches                  
                 20 reps (per side)

   Double Crunch                   
                15 reps (Reverse and Regular Crunches done at same time)

   Air Bike                    
                         20 reps

 

   That’s about it for now. I have been adding sets to my Biceps since I have to get them to grow a bit more to get my arm more in balance. I hope that it works. They are sore as I write this, from Wednesday’s workout. And I will be hitting them after I finish up here.

   I appreciate all the comments that I have gotten in the past and recently !! They are some of the motivation for me to get back to working out !!! 

   I’d like to thank DaretoSoar,  Minotaur, The Capt !!!, and Dave… They have reminded me of my goals and have at times been my motivation. They have gotten me back on track when I had wandered away…..

And a big hearty THANK YOU, to Jbeaux !!!  She is new on my motivator list !!!! 

 Until next time….

   Have a Great Day !!!

   Respectfully,

   Manny

 

Well, I got a pair of Wal-Mart Dumbells and The Perfect Push-up handle thingys. (I know, I fell for it !!! ) They are a total of 40 lbs per d-bell.

I have modified a workout from the past. I am doing a full body workout using only the dumbells and the push-up handles. I am concentrating on my biceps and shoulders (medial delts and traps) so I have adjusted the workouts accordingly.

   I am sore a few days later (DOMS, I guess) and it feels GREAT !!!! I have a new outlook on life and will post up pics later.

  My weight has gone up in the last 2 months. I have replaced 2 meals with Body Fortress Protein Powder in Vanilla (also from Wal-Mart…not a plug ! But would appreciate them sponsoring me in this "Journey") due to traveling to/from work ( an hour and a half drive each way ). So, there went 2 solid meals. LMAO !!! However, it has put on a few pounds on me. Some of them were good pounds.

   My shoulders are getting a bit bigger. I would like to get a full olympic weight set and an adjustable bench with a rack for the bar. That way I could get my behind the neck presses back into the workout (They seem to get my traps and delts a bit bigger, at least that’s where I feel ‘em.)

  As far as my biceps, they are starting to get some actual shape to them. I had to mess around with different angles and hand positioning, before I got d-bell curls to work just my biceps, but it was worth it. I also am not using as much weight as before, concentrating on proper form (especially since changing the way I do the exercises), instead of just lifting the weight. I have adopted a more "Bodybuilding" mentality, instead of my old "powerlifting" style. I think that it has helped me in the last few months. I will continue to use this type of thinking for a while.

  Anyway, that’s it for now. I will update my workout on my page. I hope that others will read it and possibly use it successfully to update their workouts or goals.

Good Luck to us all !!!

   Well, here I am again. Trying to keep this workout this going. I am fighting the flu, atm, so I beg you to bear with my ramblings.

My ab workouts have gone awry at times. I will have to write it all down some day soon. But I am really kicking the ab wrkouts in the keester !!! 10 sets of 15-30 reps per exercise in a circuit style giant set. Doing about 8-10 exercises per.

My Resistance Band workout has stagnated, but only because of me. I get a bit down on myself and lose focus on my goals. So, I end up not hitting it as hard as I should. I really need to get into a gym or buy a bench and some weights.

I’m down to 237, but it’s cuz I haven’t been eating as much as I should…and definitely not NEARLY healthy enough.

I need to work on getting my shoulders ( actually, just my side delts ) a bit wider or bigger. For that, I need free weights.

Anyway, I will log on here when I can.

Talk to you all, Later.

Have a Great Day !!!

Respectfully,

Manny

   Well, I am posting this a bit late. I did the workout on Friday, and really didn’t have any energy to do anything. Didn’t even want to do the workout. Oh well, I FIDO’d and pushed my way through it. I thinnk that I need to drink more than 3/4 of a gallon of water a day. I used to drink 1 - 1 1/2 gallons a day. It curbed my appetite and kept me hydrated throughout the day. Especially, down here in TN !!! LOL !!!

  Well, my Xmas will not be at all happy or merry. It will however, be memorable. Personal issues. I will get through them. THAT I PROMISE !!! I will use my workouts to release the extra stress that this is creating. Use my workouts as a venting area. Maybe I can focus that energy into intensity and do a few more reps or a whole ‘nother set !!! We shal see. Can’t let myself sink into depression. Not worth it.

  Anyway, I hope that the rest of you have Very Merry Christmas and a Happy New Year !!!

  Have a Great Day !!!

  Respectfully,

  Manny

   Well, I just finished my second workout for this week. I was a bit "under-energized" for this workout, but I stuggled through it. I did the same workout as on workout#1, except I did 20 reps on the Bicep curls. I kept my arms as if I was in a Preacher bench. I felt it through the entire range of motion. It felt great !!! Gonna keep it in the workout.

   Did Abs first again. Boy, were they ever sore !!! I struggled to get through those as well. Probably just DOMS. I hope that goes away by next workout. Won’t matter anyways…..LMAO !!!

   Workout done. ‘Nuff said !!!

   Respectfully,

   Manny

Went back to my basics (My Starter Workout). I just upped the ante. Feeling a bit anxious. I think that it’s the fact that I won’t be with my family for the holidays, but I’m not deployed. Oh well. FIDO !!!

   As far as my workout….I decided to do 15 reps on everything for every set. I also did all my ab sets first, before starting my workout (Cuz I hate doing abs, almost as much as cardio !!!) Rocked the abs with 15 reps per set, which I do as one big giant set.

    Leg Lifts, Hip Lifts with legs at 90 degrees (kind of like a pelvic tilt/curl, using only lower abs), Crunches, Side Crunches while pulling in legs at same time…..15 reps per exercise, right after the other……That, right there, is one set. Did 3 sets. Then to the workout.

Push-ups (Various Grips)………..Standing Presses (w/ Resisitance Band)……….Standing Side Laterals (Res. Band)………….Bent Over Rows (Res. Band)……….Body Weight Squats…………Standing One Arm Extensions (Res. Band)………….Standing Curls (Res. Band).

   I do that as one giant set as well. It really pumps you up ( SNL line - Hans and Franz ). I wait 60 secs or less in between sets. A short quick workout that gets the heart racing if done properly. Feel free to use it at your own discretion. Change the sets, reps, exercises as you wish to make it your personal workout. It takes 15 minutes for workout, and 15 minutes for abs (Cuz I hate them !!!) The whole workout took me about 30 total minutes. Not bad for a short heart pumper.

   As far as cardio…..Not going to do any for a bit to see what transpires with just the workout. I’m not even changing my diet. I want to see the effects this has on me. That way I have a better gauge on what I need to change to improve.

   Well, friends, I will fillout my trackers and talk to you all on wednesday.

   Have a Great Day !!!!

   Respectfully,

   Manny

Well, I have had some personal issues lately, resulting in me being homeless for 5 days. Thank God for the survival training I have had in the military and such. I am now at a true friend’s house and will be taking a bit of time to try and get back on my feet. It has been an emotional roller-coaster for me and need to reflect on who I am and what I need.

During this time, I will be using my workouts to help me through this "stress" and to make me feel even better. I am back at a job I loved (Thanks to another true friend and Brother, they took me back), back where I really belong now, and among friends. I have realized that my family wouldn’t even help oout their own flesh and blood, yet my friends are here to help me back up.

My new roommate and I will start to workout when we both help each other out through our respective "rough patches". He has looked at my workoouts and think that they are better than the ones that he has done before. Hopefully we can motivate each other to set and achieve new and tougher goals. I see a new horizon in my life and will strive to see it through. The first few workouts will be the same as before (Starting from the beginning) and I will be more diligent in tracking my progress or failures. Maybe you guys out there will help me out when I fail and give me some advice on how to get back on track. I will gladly accept any and all criticism ( I can learn from negative comments as well )

I will start my new workouts either next week or the following one (depending on situational awareness - LMAO !!!- a stupid Army term).

Wish me luck, and I hope to hear form all of you "guys" (I am using it as a gender neutral tag for all of my friends and anyone willing to post on my blog) in the NEW and IMPROVED VOYAGE TO FIND THE NEW ME !!!!!

See you out on the path

Have a Great Day !!!

Respectfully,

Manny 

Well, another day on the record. I decided to switch the T-mill workout to the beginning of the workout. I’m glad that I did. It gives me a bit of a rush. Even though I am all out of breath, I feel like I can kick ass on the workout…..no matter what !!!

The T-mill workout was a bit different. I didn’t do as many sprints as I usually do. I did a lot more walking. The pounding really hurts on my knees and legs, after the workouts. Maybe I should just stick to walking. Did the T-mill for 30 minutes. That was good. At the 20 minute mark I had a burst of energy. I even ended up stopping and having the urge to keep going on the T-mill ( I did however, fight that urge back down and beat it into submission….LMAO !!! )

Since I had all that energy, I decided to "up" the reps in the workout. ( I am paying for it today….ouch. LOL!!    ) I did 15 reps for most of the workout. There were some exercises that I only got 10 or 12, because of the energy expended during the other ones. No sweat, though. I’ll stick to the 15 rep scheme for another week or so, then I might add another set and "drop" the reps back to 12 or 10 (we’ll see).

I am hoping to get a gym membership here, soon. That way I can do a dumbbell workout that I have used in the past. The heaviest D-bell that I have used to do that workout is 25 pounders. I have a few exercises and do them in a "Circuit Training" rotation. I will try to find it in my stuff and type it out for you all to share. The most that I have ever gotten is a 10 set x 25 rep ( 10 x 25 )scheme, with 15 pounders, and only 45-60 seconds break in between. It really gets your heart rate up and you are breathing hard after the first 2-3 exercises. All you need is a set of light D-bells ( I started with soup cans - Cream of Mushroom ), and a flat bench ( I used an adjustable flat/ incline bench ).

As far as my diet, It SUCKS. I haven’t really changed it. But I have been trying some new stuff. I did, however, lose weight while not really watching what I ate. I am pretty sure that it because of the extra calorie expenditure from the workouts. I will soon have to keep a "proper" log of all my meals, if I want to lose the excess "baggage" that I have "earned" in the last few years. That way, I can monitor my intake, time, and such. You know, get a little bit more exact. But that is farther down the line for me.

THANK YOU !!! again, for those of you that have sent me words of encouragement and insight. I really appreciate them.

Sometimes, when we are down, we need the encouragement of others to see things through, or decide to make an extra effort to take the steps necessary to move forward in our chosen endeavors. Sometimes, just knowing that there is someone out there that is going through the same thing that you are going through at that very same time, makes you feel like you can accomplish whatever it is that you are stuck on. Or that someone out there has already gone through it and has a tip. trick or some wisdom about the situation that will take you that next step towards your goals. I know that it has happened to me just recently. I know that I can make it, with the support of my family and those of you that I have corresponded with through this site.

Keep the messages going, if not daily, then every few days.

Check my almost daily blogs and comments, at your convenience.

To Everyone,

Have a Great Day !!!

Respectfully,

Manny