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Archive for July, 2008

Update..

Sunday, July 27th, 2008

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

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Posted in Training

And here comes the excuse….

Friday, July 18th, 2008

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 �
� 12-25 reps

Standing Lateral Raises (Omitted due to injury) �
�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 �
� 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….