markge’s BodyBlog

  Well, its been a long log time since my last post, but I’m back…..in a pretty awsome state of mind.  After years of hard training, I let it go for a while do to such a hectic schedule, but now, as stated I’m back.  Really got mind mind right with working out and eating right back in January.  The progress is finally showing.  I’m eating clean and hitting the gym hard.  I’m up about 5-7 pounds total but know more than that in muscle weight.  And my last few days in the gym have been my best in years.  Just a few stats to help stay motivated:  Dumbbell Flat Bench 90s for 7 good clean reps…..Dumbbell Bent-over Rows 85s for 8 reps…..and EZ Bar Cable Curls 150 lbs. for 10 reps.  Not bad for the time I have been off.  Now its just keep progressing upward.  Thanks for the encouragement from my friends.  Stay strong!!!!!!

can hardly believe its the 19th of july already.  Its been a busy summer and my workouts are showing it. i haveent made much gain this summer but atleast im maintaining my strength and weigtht, so when the cooler weather gets here i hope to hit it harder.  also, i just added a link to myspace on my bodyspace page so stop by check it out and say hello.  any of you that have a my space id be glad to have more friends. www.myspace.com?unclesamsslave.  se u all later.

well been hitting it pretty hard for almost 2 months now and seeing go progress so figured it was time to ad some cardio to help lean out a bit for summer.  by the way i hate cardio.  anyway did 30 minute light to moderate split between treadmill and oliptical…..then 10-15 minutes of abs some im looking for some soarness tomorrow.  anyway its a start.  will be back to lifting tomorrow….back and tris…..stay strong

well another week in the books.  hit the gym 4 days this week and hit it pretty hard each time, but saw a bit of a wall in front of me this week and finally hit it today.  have always had shoulder problems do to an injury years ago.  one of my collar bones is a little shorter than the other (do to a break) and that has always put some strain on that shoulder as well as as other related muscle including pecs and upper back.  after should routine today uper back was killing me.  traded massages with my business partner and helped a great deal so hopefully after the weekend off i can be back to normal, will have to see. any pain or injury is a bit discouraging for anyone, but its just a temporary set back.  its just your bodies way to say take a break sometimes….if anyone every needs any advise on weather massage may help with a pain or injury drop me a line and ill be glad to give me oppinion….stay strong…..later

well went to  the gym at an odd hour for me. it was 6:45 a.m. im not a morning person. but was the only time i could go today so gave it a shot. had a protien shake (just powder and water) and a serving of creatine before workout. considering the time of day very happy with the way the workout went. the most shocking thing of the morning was an almost 2 pound weight gain since sunday, eating well but could be time of day. workout for today as follows:

back hyper-extensions 10#x10, 25#x10×2

seated rows 120#x10, 130#x10, 140#x10

lat pull-downs 110#x10, 120#x10, 130#x8

bentover db rows 40#x10, 45#x10, 50#x10

cable press-downs 110×10, 120×10, 130×10, 140×9

cable rope tri extensions 70×10, 80×10, 90×10

a little forearm work

so overall a good day!

workouts have been going very well.  gaining strength everyday. finally have my protein intake back to just about where i want it.  have add ZMA to my supliment regimen.  think thats hellping with recover.  over to the gym soon for back and tris tonight.

well week 2 is in the books and I am very happy with the way things are going so far.  have lost a couple pounds which is good to start with. i want to gain weight, but im sure the weight loss at this point is do to better nutrition and exercise so hope its fat loss.  gaining strength every day, benched my body weight this week and even back up to 185 for 3-4 reps. a little soarness in my right shoulder this week but thats normal for me due to years old injury. but nothing at all that i cant deal with. so onward and upward.

well one week back at the gym and things are going really well.  starting out  light and doing an overall body workout.  have been able to add weight to every exercise and still avoid much of any soarness. have notice strength and even a little size increase after only a week. isnt "muscle memory" great. you may forget but your muscles dont.  another week or so of this and will be able to begin splitting body parts and doing more intense workouts for each part. motivation is high and feel better and even sleeping better already.

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