mrlongisland1’s BodyBlog

Track workout (I do it backwards to get warmed-up)

50m body lunges 10 front & side leg stretches

10 100m sprints (1 min break in between)

5 200m sprints (2 mins)

3 400m sprints (3 mins)

1 800 m

 100 hanging pull-ups (I did it in 25 mins.)

I’m back on my squat kick again. I want to squat 600 lbs now & deadlift 505. In the meanwhile, I ran into this chick that i used to work with who competes at the gym & told me I’m ready. She said she placed 4th in a SNBF competition earlier in the year. She said you can take a drug test or a polygraph test. i personally think that is crazy as hell. What if you cheat but can fool the machine? I really need to start getting my poises & music together. More to come.

I went to train with Vlad the other day even though I didn’t want to do. I’m glad I went though, b/c Lance the owner of the gym, who’s a multi-time bb champ (I saw the trophies) had me take off my shirt & pointed out the things I need to work on if I want to win this thing. (Lower back, obliques, & lower pecs.) So on chest days I’m doing more reps from 12 to 20 & using lower weights & doing more decline bench flies & dumbbells to work on the lower pecs. As for the obliques I’m working on them every day, and will begin to do cardio every day. It’ll be a mix of low & high impact & for two days will do a.m. & p.m. cardio. Last bt not least, I’m going to research & work on my poses. 5% bf here I come!

Sir you used to be so easy. Now that I want to do 120 lbs. with an e-z bar you want to give me such a hard time. You’re starting to piss me off! It’s only 12 f**king reps! But you won’t defeat me my man, I’ve come too far & trained to let you beat me!!!

A few things: 1) Damn my calves are killing me! I must have avoid them too much during my squat phase. Now this long a** rountine has me doing them twice a wk. (Back, bis & calves one day & Quds, Hams, Calves on another for those who are wondering.) I asked Vlad (trainer) why I’m doing them so much now & he said the judges like symetry, but I’m starting to think the judges are sadists. (j.k.) I’ve never worked this hard, not during boot camp, not even when wrestling Div-I. it’s a crazy feeling. 2) Cardio after workouts sucks. I dig cardio. Long jogs on a sunday morning or running up a hill for windsprints but after an hr & half wrkout it sucks. (Used to do no more than 75 mins of lifting b/c testerone levels drop, but you have to do what you have to do.) But I have to do it, so it is what it is. Next wk three days of low impact cardio work & three days of high impact. 3) I don’t know about the chicas, but damn my testerone levels are up! I always feel ready to hit the bedroom. Unfortunely (or fortunely depending on your perspective.) I’m too tired & passed out on the living room floor to act on my urges. The ladies have been flirting very hard lately. (Yes GNC employees I’m talking to you!) but ladies of the ATL look out!

Got busted on bodyspace at the job & they thought i was looking at porn. I told them i’d stop logging on to the site while at work. (I’m at work now.) Gym-wise things are going lovely, going to get my bf down to about 5% in a month and a half for the show. I feel like i’m back in college wrestling again with all the damn weight cutting. A few ppl have asked if i train or will i train them, I tell them i’ll help but the majority of it will be up to you. Plus, i’d hate to yell at a woman. I can’t wait to get the 1st bb show out the way so i can further my new hobby which is choking dudes out in unsanctioned MMA matches. Holla!

I’ve found that the more that I’ve been doing my old school workouts (squats, deadlifts, pull-ups, chin-ups etc.) the more that I’ve not used machines over free weights. So for now on I’ll just stop using them. (Yes Mike even my beloved Hammer Strength machines.) Next month, I think I’m going to start jogging & doing wind sprints in 90 degree heat. Normally I’d find this behavior odd, (if it wasn’t me of course) but as I always say I’m always looking for new mountains to climb.

I ran in in 58 mins which was under an hr which was was my goal & 15 mins better than the last 10k I ran the "Buckhead Sizzler" in the fall. I’m shooting for 45 mins next time & look fwd to running a half marathon. I wanted the damn thing to be over in the end, but I paced myself & had the advantage of somewhat knowing where I was going. Dudes were complimenting me at the end. I just told them you jog in the beginning & run in the end. The workout with Vlad later in the afternoon was "special" & we did shoulders & ab work. Good stuff.

Somewhere around the 100^th dip or so last week, I wondered to myself, “Why am I doing this?” I’m no sadist, so why am I here? It made me reflect back on my Div. I wrestling days when the captain of the team would haze me as a freshman asking me why are you doing this? “It’s not for the fame or money?” It’s the same situation now in that we do this b/c we love it, and b/c it’s a labor of love. I don’t care what your motivation is, whether it’s the opposite sex, feeling stronger; bolstering your career whatever the case may be we do just b/c we love it. I can’t wait for the hour or so can pass so I can be off & race to the gym for another episode!!!!! 

I’m back on my training that focuses on leg & back strength (squats, dead lifts, etc.) It’s only three days a week & intense. It’s for power, Vlad (trainer) wants to focus me on High Intensity Interval Training to retain lean muscle mass while cutting fat. Which is cool with me, I only see him once a week, and it’s a good challenge. Everybody at his studio wants me to compete. Needless to say I won’t be in speedos anytime soon.