mwheeler10’s BodyBlog

I had the chance to lift with a partner today so I had good motivation.  We did rack pulls for heavy triples, then cable pull-thrus, finished off flipping a 600lb tire (could only get these for singles) but we got 5 reps each. Im sure ill feel it tomorrow.

Hi everyone

Just recently I had to totally change my workout program to accomodate a career change. I work first shift now, M-F. I get to the gym at 5:30am when it opens, but I only have 45-50 max to workout and i always leave thinking i didnt get enough work done. prior to this I had all the time I needed to finish a workout. so now I have to re-design my program to get each session done quickly. can someone give me some ideas of how each session should look? I like to revolve my lifting around heavy compound movements, my goal is to loose about 2-3% more BF and preserve/gain muscle mass that I already have.  any help is appreciated.  thanks in advance.

mwheeler10

I started early morning workouts today. 5:30 am. before I go to work. usually im sipping my coffee watching CNN and trying to open my eyes, but today I found myself doing tabata sledge hammers. It sucks getting up that early and trying to focus, but I felt good when it was done. my goal is visible abs by the end of this month.

Im down to 163.5lb thats 10 lbs since I started cutting. Ive dropped my cardio down to 3 days/week instead of 4. it was too much. I may cut it down to just 2 days next week and focus more on anaerobic/interval training. my anaerobic capacity is total crap right now. twice this week sparring at karate I had to stop fighting because I felt like puking, I was gasping for breath and just overall exhausted. so Im switching training methods to build up anaerobic endurance. does anyone have any ideas to enhance anerobic endurance?

Does anyone have any secrets for relieving or preventing muscle and joint aches and pains? Im not talking about DOMS, but overall stiffness and aches in the joints. mostly the hips, shouilders and back. Im in pretty good shape but it seems lately im getting sore and stiff like never before. I workout 2-3 days per week. cardio and or karate 4 days per week. I stretch alot and warm up properly but still I wake up sore and achy all over. Any Ideas?

thanks

Im still doing cardio 4-5x per week. usually running for about 20-30 min. or elliptical machine. my weight is down to 168lbs. im not sure of BF% at this point but my best guess based on previous experience would be around 13%.

cardio sucked today. I just wasnt in the mood for it. but I did it anyway. 30 min of intervals on the elliptical. also did some ab work, low back, and GHR’s. Im under 170 again so I a least know that im losing weight.

finally had a good workout. I did a high intensity workout with the following complex:

barbell row, hang clean, front squat, military press. 6 reps of each without putting the weight down for 6 sets. I did this with 95 lbs. the 5th set, I couldnt get all the presses. on the 6th set I had to stop after the squats.  I finished my session with chain military presses , then ran 1 mile. 

next week Ill try to get all the sets/reps with the same weight, then the following week ill add five lbs. and so on…  complexes are great for endurance and cardio, and ill be using a complex probably 2x per week while im cutting.  

chinups, barbell highpulls, face pulls, bb shrugs. tried to work my back without having to pull from the floor. im still nursing that damn tendon i overstretched 4 weeks ago. Im still trying to get on a regular schedule so todays lifts were pretty weak; however, I still feel pretty damn worn out. its good to be able to get a worthwhile session in with light weights. when you dont drink for a while then youre able to get a good buzz on from only 2 beers.

jogged about 4 miles. I had to stop and walk a few times, but still kept my heart rate up.