mbishoff’s BodyBlog

Today, thursday morning, I ran about 2.8 miiles with jason in dundalk.  We ran around the waterfront properties in west inverness.  I thought my knee would hurt but it wasnt too bad.  We did the run in about 28 minutes.  Since my knee did not hurt during my run it tells me that it probably hurts from  going out of range with my one leg bulgarian split squats.  I was putting my knee too far past my toe (on purpose) trying to mimick a hack squat range of motion.  Dont do that next time. 

Last night i did a cross fit workout with tom and sean.  We did 5 rounds of the following.  125 rope turns, 12 pull ups, and 25 push ups.  I did push ups instead of kettle bell swings because i did legs the day before and the kettle bell swing has a squat element to it.  I felt strong on my chin ups.  I only had to break up the last set.  I did 10 then 2.  I think i have mastered the kip.  Sean slipped off while kipping and landed flat on his back.  Good thing the stool wasnt there or he would have broken his back.

 Doing the math on my bodyfat and lean muscle calculations i came up with the following.  I gained 6 pounds of muscle and 4 pounds of fat.  At 160 i was 10% bodyfat.  That is 16lbs of fat and 144lbs of lean body mass.  Now i am 170 at 12% bf.  That gives me 150lbs of lean muscle and 20lbs of fat.  So bacially i gained 6lbs of muscle and 4 lbs of fat.  I guess thats a good  ratio.  Its hard to say.  I dont have something to compare to.  Anyway, it has been a good training week.  One day upper body, other day lower body, 2 run days and a crossfit day. 

Ran this morining at 7am with jason.  WE DID THE interval workout with the following times.  I got

401

335

326

333

355.

These are times for 2 laps around the track or 800 meters.  It is an improvement from last time.  My second workout was a leg workout. My volume was lower because i lifted heavier wt using 4-6 rep range.  Got 235 for 4 reps. 

So far, shoulder is fine from max ot workout.  Wt is 168 today. its getting very hard to not turn back and start cutting.  I did legs earlier than normal so i could take my protein drink farther from beditime.  I have been up 5- 6 times a nite pissing. it sucks.  Taking 2 energy drinks a day doesnt help much either.  So far this week i hit upper and lower.  I have read various books and articles that says hardgainers dont need to do arms and that it is a waste of time.  Does anyone not do arms?  Im going to try it even though im a little skeptical.  GOing to run with jason on thursday and do a long run friday. 

Rinning half marathons and bachelor parties dont mix.  I got up saturday morning and ran 13.1 miles with a running group.  I did way worse than last year. My time last year was 2 hours and 10 min.  This time it was 2:30. Last year i didnt stop once… not even for a drink.  This year i stopped 3 times.  Its alot more motivating when you have someone running with you (TOm ran with me last year) and when it is official and you have thousands of people watching you.   No long after the run my friend tom had his batchelor party.  We drank from 3pm to 2am.  I got in at 4am.  I stopped drining at about 11 and didnt feel sick, just tired.  About 2 months to the marathon in which i am never doing again.  i hate running.  5 ks are cool but this long crap is for not for me.

Well, did a max ot workout.  The last time i did that program was 7 years ago.  I havent been able to lift heavy without pain in my right shoulder or low back since then.  i figured i would give it a try.  It was a little taxing on my shoulders but i will only know the next day if i went too heavy.  I was suprised how much heavier i could lift when i only did two sets of each exercise with 4-6 reps.  I underestimated everything.   I havent been able to do 195 4 times in a long time.  I did 60 pound shoulder dumbell press an easy 10 times.  i thought i would only get it 4-6.  I hAVE to work on my form in this one as i   leaned in to the one arm press a bit and felt my old back/rib injury starting to shout at me. 

Before going to the gym, i decided i would start to cut because i measured my bodyfat and it was 12%.  up from 10%.  I thought my bodyweight was 170 but it was only 167.  My strength at the gym made me think i gotta go a bit longer.  If i could just eat  clean with 2 protein drinks a day i could get the calories i need without getting my bf too high.  ANyway, im really hoping my shoulder is ok tommorrow.  I think i could really take off with 4-6 rep range.  I just have to know when to lay off and use good form. 

Today was a double shot of training.  I did a 1 mile warm up followed by 5 intervals of 800 meters.  Each interval had a two minute rest in between.  Interval times were 3:57   3:55  3:49  4:02   3:47.  THe intervals force me to push myself where as the long slow runs i really dont push it.  Following this run i slammed down a r ock star sugar free energy drink and did a metabolic wt training workout with Sean.  We did 5 rounds of the following.  Deadlifts 135lb 10 reps, followed by 25 push ups,   10-15 push ups, and 12 ring dips/bar dips.  All this was done in my garage while going  back and forth to the ring/chin up bar while it was pouring down raining.  My traps cramped up while doing ring dips.  This exercise is so hard because you got to use your stabilzer muscles just to hold yourself up.  Sean got sick after this workout because he didnt eat enough.  Im not sure if running and training with weights with a 45 minute rest was such a good idea.  Especially with   low to medium calorie day with no protein drinks.  SPeAKING OF DIET, in need to really make sure that i dont go too long in between meals.  I felt/looked a little soft today, except a few minutes after my workout.  Im not sure if it was the fact that i haven’t taken creatine in a few days or because i have not kept my calories high enough and or waiting too long in between meals. 

1.  170 pounds at 8% bodyfat.

2.  15 inch arms

3.  25 inch legs

4.  42 chest

5.  51 shoulders

6.  31 waist.

7.  injury free (ability to lift moderate to heavy wt with little or no  prolonged pain)

8.  Look like i work out with clothes on (probably cant tell when i have normal clothes on)

9.  Im a Physcial Education and Health teacher….  Looking healthy is important

10.  ability to do some impressive finess feats

to do list….

printed 3 month schedule

rough draft 3mnth schedule

days per week wts

rep range

days per week running

exercises used.

diet weeks

go to trader joes

foods list

Well,  this is probably the 3rd time i have mentioned in my blogs that i have to write out a program for myself.  Currently, i am just going to the gym or working out in my garage when the time is right and running 2 times a week.  I know what i want to do… gains some size period.  Right now im pretty much eating anything but snack food.  Fries, burgers, icecream on weekends ( with my kids).  Also taking creating although im out right now.  My lifting program is basically hit the gym when i feel like it, making sure i hit all bodyparts in one week.  I usually stay in the 6-10 rep range except for squats, deads, and bench press.  My weight is as high as it has been in a long time.  168.  I dusted off my digital scale and put in new batteries.  the only problem is that it is giving me my weight in stones.  British measurement i guess.  Im 12 stones which is 168.  My waist measurement is back and forth b/w 33 and 34.  My main goal is 170 at 8% bodyfat.  However, i have not mapped out how im going to get there.  im just doing it as i go.  There is only one problem.  I signed up for the baltimore marathon to be ran the beginning of october.  So i need to decide….  How many lifting sessions i will do in one week.  how often i will run per week.   I need to determine a rep range…,, exercises i will use and when i will have time for all this.  I hate waking up in the morning, especially to run.  I know this is counterproductive to run and try to gain weight but i am finally not having the injury problems i have been having in the past 8 years.  I have had beginning stage osteoarthritis in my shoulder which prevented me from doing anthing upper body with any wt.  WIthout doing any substantial weight, i havent been able to gain size.  I have also had a sore back for the past 8 years from heavy squatting.  the too is finally getting better.  I have to be careful though.  WIth these injuries i  reserved myself to just lifting for fun to stay in shape and keep my  bodyfat low.  I started to run a in 5ks and ran a half marathon last year.  I figured, why not, i cant lift heavy, might has well do something.  Oh, i know that most people bulk up in the  winter but like i said, my injuries are in check and ive got the iron bug again.  (iron bug=obsessed with lifting).  Next blog will be notes on setting up my programm.

ran 12 miles today in 2hours and 13 minutes.  Cardio was good but joints were wearing down.  no bad pains just the usual.  Not tired iimmediately after the run but zonked out for 2 hour nap.  very tired.  I looked up how many calories i burned during the run.  it was 1250!  So i put them all back on with a massive 800 calorie protein drink and a peanut butter and bluberry sandwitch.

Todays workout was pretty basic and to the point.  7 sets of chin ups with 25 lb wt. vest and 7 sets of bench press.  Was happy that i could get 14 chin ups with 25 pound vest.  my kip is getting better.  I have thought about moving to 2 full body workouts a week to give time for marathon training.  I would do all compound exercises and leave out isolatio like arms.  sean asked me if i have been doing arms cuz my arms looked bigger.  i said yes and that i have never tried a worlkoiut program without arms so i cant tell if i would be ok without those exercises…. im not sure if i want to leave out arms because i gained a quarter inch to put my arms at 14.5.  i may have been there before but i know i havent been to 15 or maybe 14.75. 

Been struggling with motivation to run.  i think i could do 3 days a week with 1 long run on the weekends.  sean showed me a website where i can map my runs.  that would help with motivation.