mbishoff’s BodyBlog

What do i need to do weekly to get back into shape?  WHat actions do i need to take would help meet meet my goals.  What would i use as a daily/weekly checklist.  I need to add in motivatonal actions because if i did exaclty what i write down all the time it would be easy.  But its not that easy. people dont always do what they know.

1. One cheat meal a week 

WhAT constitutes a cheat meal? Will it be a cheat meal or day?  SHould i start slow and progress from there… meaning should i slowly tighten up my diet or start off super strict right off the bat?  An example of super strict would be cutting out breakfast/granola type bars….no white bread at all….  no fried chicken fingers..ect.  1st I need to establish the habit of eating small frequent meals that i have planned out.  Cutting out fast food will help for starters.  Also, not getting appetizers and large meals with a beer at the resteraunt 2 days a week will definatly help also.

2.  3 cardio sessions a week.  Must be a minimum of 20 minutes of cardio.  Maybe sub in some jump rope and box jumps and combo cardio/wt sessions. 

3.  3 lifting sessions a week.  This will be a minimum that i need to do.  I need to slowly get back to a higher volume while leveling out my strength and size of left and right sides.  this difference in size / strength  from right to left is what is probably causing injuries.  Strengthen up my core so i can keep squating heavy.

Woke up this morning with no back or shoulder pain.  I cant reallly figure out why my back has been hurting so much latley.  Why now.  I have been doing heavy squats for the past month and a half with no pain.  Thinking back, i cant pin it on anything specific.  Maybe leaning too far forward on real heavy lifts?  I cant remember actually injuring it or tweaking it.  Then again, my back gets sore at this time  almost every year.   Maybe it was the back extensions i did the other day. Maybe it was from doing abs?  It doesnt hurt at all while doing squats.  Could it be that im not working my hamstrings directly and causing an imbalance?    I also know that my right leg is stronger than my left leg and bigger.  Maybe working single leg things and trying to balance it out may work.  Also, i havent stretched at all. 

Ran 3.2 miles this morning at 8am.  Wasnt too bad.  no join pain or nothing.  Just seems like such a waste that my cardio went away from  3 months.  IM still not sure how im going to start my next program.  With my back aching all night last night and my shoulder being sore from just sitting around, im not sure what im going to do.  I dont want to do all cardio and blast away muscle and get real skinny.  I know i need to lose a little fat.  I just have to keep monitoring my fat and plan as i go.  I just need to do it and get in the gym one way or another. 

Today i ran or 15 mintues at the gym.  Its unbelievable that i got somewhat winded in 15 minutes 2 months after i ran in the baltimore marathon for 4 hours and 52 minutes.  Im hoping that i can catch up faster then normal. i know that i lose a bit after i quit running … but that much????  maybe the catch up will be quiker this year.  each year it takes a while to catch my cardio up….  i usually stop jogging after october 6 and pick back up around april. 

My lifting has been good strengthwise.  My squat is up to 285 for 5 reps and my deadlift is up to 300 x 5.   My shoulder press is up to 145×5.  the only bad thing is that my shoulder has relaped back into osteoarthritic state.  it actually hurts now just sitting here.  The bad thing in all this is that my waist ballooned to 35 inches and my arms/chest/shoulders didnt really get bigger.  thats what happens when you pay no attention to diet and do alllll   strenght lifing.  I know why my shoulder hurts…     ITS FROM THE FRAN WORKOUT I DID A FEW WEEKS AGO.   21 thrusters 85lbs 21 chin ups   15 thrusters 15 chin ups   9 thrusters 9 chin ups.    Now im not sure which direction my program will go.  I do know i would like to get my bodyfat down a bit.  What is the sense in gaining weight if its only on my stomach and my arms chest/shoulders are not getting bigger?    My next step is to get my eating under control,  get my bodyfat and waist size down a bit without losing size in my shoulders/arms/chest.  Then, work from there, maybe doing a cycled wt gain phase where i cut for while gain like i did a few years ago.  I absolutely dont want to lose size in my upper body.  That may happen with my shoudler aching like it is though.  As usual, im limbo with my goals.