mbishoff’s BodyBlog

next weeks workout goals/ schedule

saturday  gym day    chin   ups  12 10  10  10     seated rows  med/light 12 12 12 12   Deads  135 185 225 245

hyper ext and abs    bike abs/hypes 20 20 5 sets

 sunday  run 6 miles

monday   chest bis  shoulders       dumbell bp  4 sets 35 40 50 70 70     seated arnold press 4 sets 10 reps  raises and shrug super set 3 sets           10 reps

tuesday run 7 miles

wednesday   crossfit workout

thursday  rest??

Friday  legs  at gym   squat 135 155 185  225  245   lunges   leg curls 

This workout week, i did a half ass workout while at a hotel just to pump up and ate like crap.  Lately i have really been feeling super massively bloated.  I have been hating how i have felt this past couple days.  Hands dry all the time, massively bloated after dinner and tired and unmotivated.  Its been a while since i jumped out of bed excited about the day.  Im just not liking where i am at this point  ITs not really that bad its just that i have high standards i guess.  I have a problem with finishing things and doing things right.  I can never keep my garage in order which makes in not a very inviting place to workout. dirty, spider webs here and there, stuff all over the place.  THis is where fitness and health come in.  I feel when i am consistantly on a training and eating program, all these other things fall into place.  Everything comes from fitness for me.  when i stay fit, im happy.  when im happy im more productive and tend to do things right. 

 atleast i came back with two decent workouts.  today i did a squat workout.  i need something to give me more confidence to use mroe weight and not be afraid to bail.  maybe a medicine ball to hit my but on on the way down woudl  help.  my legs felt pretty blased.

he i go again with my shoulder pain.  the doctors said i had beginning signs of osteoarthritis in my shoulder.  i think i flaired it up doing ring push ups.  The exercise i know flairs it up is incline bench.  Lately it has been pretty good.  I think i can still do shoulder presses because it aches in the upper chest/shoulder area.  SOme times pull ups hurt it also.    Looking forward to really stepping up my diet plan when i get back from vacation.  I cant remember the last time i was below 8 or 9percent

I felt the urge to do some push ups.  My body needed some type of resistance since i had a bad lifting week.  I did 4 rounds of 20 push ups and 20 bicylce crunches.  I broke up the 4th set.  Kind of week.  total of 80 pu and crunches.  Going on a mini vacation  tues-thurs.  they have a gym there so ill hit the wts once or twice.  i also plan to organize my workouts for the next month.

This has basically been an off week for me.  I tried to do my workout wednesday and got that bad headache and had to stop.  I tried to workout again sunday and got the same headache.  I did run in a 10 mile race.  My time was 1hr 41 minutes.  a 1015 pace per mile.  about the same as the half  marathon.  This run was tough.  I found out what hitting the wall was when i did the last mile. it was a pretty steady incline.  My legs felt so heavy that i couldnt pick them up.  It was like that scene in nightmare on elmstreet where the steps were marshmellow and she couldnt go up them.  i had to walk..  Anyway, i did finish the last 100 meters running. 

Overall, my diet is  still not planned and calculated but decent.  I am definately making concious decisions to eat better.  My bodyfat is coming off a lot slower than normal.  I tend to lean out better when i favor lifting.  gotta get back to lifting without trying to always make it a crossfit or metabolic workout.  I guess i should still do my progress pics and measurements.

decided to not do my run tomorrow.  I was up til 2am last night because i had too many energy drinks.  Need some sleep.  515am is too early.   Need sleep and rest.  Still having trouble organizing my workout week with the crossfit workouts that i am doing.  Going to fix my homemade bench and squat rack tomorrow to make it more stable. 

Im not sure if the workouts im doing are best for my goals.  There is one thing i know. They kick my ass every time. On one hand i want to go back to just lifting because its easier and not nearly as  hard.  On the other hand Im getting in pretty good shape… i guess.  Whenever i run, it does not get easier.  Im a little unsure about the crossfit style workouts that i am doing.  Technically they are for people who compete in some sort of sport.  My competitive sport days are over.  ONe good thing about the crossfit workouts are that they are different and challenging.  ITs something new to me.  I usually hate doing circuit like training.  This style blends in olympic lifts. 

My back is starting to hurt in the morning from non other than….squats.  it seems like a never ending cycle. squat, get excited, lift heavy weight, back is sore, see chiroprator or physical therapy, the cant figure out what s causing the pain.  Take off squats for a while, come back, adn the cycle starts over.  I like squats so much because i can go down really far and lift some decent weight for my age.  THe question becomes….. do i want to live with the pain and soreness and still do squats or do i stop doing them and waste time with leg presses or other exercises that wont build mass.  Maybe i should go heavy so much.  i have maxed out the last two squat workouts.  There are lots of other exercises i can do.  Box jumps, overhead squats, lunges, thrusters, sissy squats, pistol squats, air squats.  the question is, will these give me any size?  I guess being able to do those exercises without my back hurting is a good alternative.  My next squatting session needs to be moderate weight. 

I am starting to lean out.  I probably would have taken longer without these crossfit workouts.  I need to start to do some of my workouts on my own so i can do some of the programming based on my needs.  O well… im pretty happy with my mindset and motivation lately which can be the msot important thing.

Tonights workout was a little scary.  We set out to do 7 rounds of the following.  10 overhead squats 65 lbs, 15 chin ups, AND 10 ring dips.  If you every done overhead squats, you know how hard they are no mater how much weight you use.  Anything paired iwth chin ups is a killer.  The ring dips are twice as hard as regular dips because you have to balance yourself and make sure you dont drip.  The workout out required us to do one exercise right after the other with no rest.  I only got through 3 rounds.  I got this strange pain in the back of my head that traveled to the front of my head.  I had been getting this pain in my head during real intense workouts lately but not this bad.  It seemed a cramp in my head.  Like i was having a stroke or something.  My heart rate was so high.  Drinking 2 energy drinks 1 hour  before our workout was very stupid adn dangerous.  I only got through 2 rounds of chin ups.  My lats were so sore from burpees and push ups 2 days before.  I even tried to do push ups slower to focus on my chest.  i guess the burpees make you use your lats to thrust yourself up.  I substituted 30 rope skips and 5 doulbe unders for the chin ups.  Why are my lats still getting sore.  i usually only get sore after the first workout or when i havent hit a muscle in a while.  Anyway,  i really need to stretch out and cool down to prevent this muscle soreness.  I also have to really ramp up my protein intake.  It should be a little easier now that the viewings and funeral are over.  that took a lot out of me.  My  uncle who died.  He was only 53.  He was one of the best athletes and coaches i have ever known.  i will miss him. 

Its harder to get up this early when you know you dont have to go to work.  The  night before i kept thinking that i wanted to cancel and do the run the next night instead of the morning.  OUr workout today was a crossfit workout where we did the following

800 m run 12 burpees 12 push ups   24 air squats

Repeat 4 times.    Time = 21 minutes

This is our 2nd time doing this workout.  OUr 800 meter times were slower but our rest intervals were shorter.  I felt like i was going to pass out and puke at the same time.  I wonder if the body will ever adapt to this training or…  will it get easier.  I was so tired that i didnt feel like carrying my keys on the walk back to the car.  i put them around my neck. I feel like im hitting a small wall with my fat burning.  Still seem to have a layer of fat around my stomach that is not going away.  It usually is gone by now.  of course it took alot of junk and time to get there.. it wont be so easy to take off.  Strange thing is that im definately cleaning my diet up compared to the last couple months.  I have been eating frozen banannas and grapes. they tend to not help me lean out.  Obvioulsy the sugar.  they are better than cheetoz and junk.  Yesterday, after the viewing i did stave off the urge to get fish and chips.  I got a bowl of chili and a large salad.  the salad was pretty huge.  this is about my 4th or 5th day with creatine.  Today i should probably hit the weights.  I got my rings and chin up bar put up.  i can still do a muscle up.

Ran the gbmc fathers day 5k.  It has alot of hills.  my time was 26.31.  Right about what i normally do.  My best time was in the Bordy run (25 min) whiich is at the end of running season.  I should beat these times this year because im running more.  I guess im still dont really care to much for beating it.  I run just to keep in shape.  My diet wasnt too bad.  IT could have been worse. I usually pig out at get parties. 

 I feel like Im not progressing as fast as i would like as far as losing body fat.  in know that i can eat better.  i should be alot leaner at the end of this week because its easier to eat right on weekdays.