Ohrn Identity

Notes

This week is kind of a transition period for me.  I wasn’t happy with the way my last workout routine was going and I was a little more than halfway through it.  So, I’ve decided to switch things up a bit.  I’m just not sure exactly how they’ll be switched up.

So, I went to the gym today thinking I would just wing a leg and back workout and make sure my body was thoroughly tired at the end.  I think it worked. I ended up doing 3 x 20 squat, 3 x 20 leg press, 3 x 20 standing calf raise, 3 x 10 barbell row, and 3 x 10 one-arm dumbbell row.  My back and legs are both very sore as I type this, but this workout is not something I would do again.  I just didn’t get that pump that I like, and that’s quite unfortunate.

Tomorrow will be a shoulder and trap day I think.  I’m trying to reformulate my workout plan so if you have any suggestions, please let me know.

Body Parts Worked

• Legs
• Back

Exercises Performed

• Squat
• Leg Press
• Standing Calf Raise
• Barbell Row
• One-Arm Dumbbell Row

Notes

Now that I’m back on a regular schedule at school, eating the right foods will be a piece of cake.  Awesome right?

Foods Eaten

1. 8:45 am - Meal 1
   • 8 Hard Boiled Egg Whites
2. 11:50 am - Meal 2
   • 1 Turkey Sandwich with 4 Slices Deli Turkey
3. 1:50 pm - Meal 3
   • 1 Turkey Sandwich with 4 Slices Deli Turkey
4. 4:00 pm - Meal 4
   • 2 Clif Peanut Butter Protein Bars
5. 6:15 pm - Meal 5
   • 1 Slice Rye Bread with 3 Slices Salami
6. 8:30 pm - Meal 6
   • 1 Protein Shake with Water, 1 Tbsp. Peanut Butter, 2 Scoops Protein Powder, 1 Banana

Supplements Taken

1. 6:50 am
   • 41 g NO-Explode
   • 6 Tablets Leukic
   • 5 g GNC Pro Performance Creatine Monohydrate
   • 1 Tablet GNC Extreme L-Arginine
   • 1 Capsule GNC L-Carnitine
   • 8:50 am
     • 5 g GNC Pro Performance Creatine Monohydrate
     • 2 Capsules GNC Fish Oil Extract

Notes

I performed a new chest workout today that I got out of some muscle magazine that I was looking at in Borders Bookstore.  It looked like it would be pretty intense, so I figured I’d give it a shot.  Let’s just say I wasn’t disappointed.

So you start out your first set with a weight that you can struggle to get 8 reps at.  Since this was the first time I’ve done this workout, I started with 155 lbs, but I think I’ll probably increase it the next time I do it.  After loading the weight on the barbell for bench press, you grab dumbbells that you can eke out 8 reps of flat bench flyes with.  Then, you place two boxes in front of where you would lay on the bench for some modified pushups when you get done with the flyes.

Now, you start the sets.  First, do 12 reps with the weight that you picked out earlier for your bench press.  If need be, you can pause at the top or rack the weight for up to 5 seconds (I didn’t have to do this).  The position you should be in is with your hips and shoulders touching the bench, your head 1-2 inches off the bench and your feet up off the ground on the end of the bench.  Staying in the same position, immediately grab your dumbbells and do 12 dumbbell flyes, only going to the 10:00 position instead of the 12:00 position.  Again, if necessary, you can rest at the top, but you have to get 12 reps.  After the flyes, you immediately get up and get into a pushup position with your hands on the boxes and your feet on the bench and do 12 reps of that, making sure not to go to low.  This concludes one set.

Now, you strip 20% of the weight off that is on the barbell, but use the same dumbbells.  Wait five minutes, and then repeat the sets and reps you did before.  At this point, you’re going to strip 20% again and rest for five minutes, and repeat.  However, after your third grouping you don’t get the five minutes rest and you don’t strip off 20%.  So its like Group 1, five minute rest, Group 2, five minute rest, Group 3, Group 4.  Now, at this point, strip down to 50% of what you had on the bench press to start with.  Rest five minutes, than do 30 reps.  If need be, you can rack the bar for up to a minute in the middle of the set, but you have to get all 30 reps eventually.

So that was the workout.  I pretty much thought I was going to die afterwards.  I also did triceps today, but I just did 7 sets of 3 on close-grip bench and then 2 sets of 12 of bench dips.  My triceps were already pretty worked so I wasn’t concerned about the lack of volume training for them today.

Body Parts Worked

• Chest
• Triceps

Exercises Performed

• Bench Press
• Dumbbell Flyes
• Modified Push-ups
• Close Grip Bench Press
• Bench Dips

The Important Stuff

Over the last couple of days, I’ve kind of strayed from my meal plan a bit.  Now, this isn’t the end of the world, because I’ve still been eating healthily and avoiding bad foods for the most part, but I still wish I could’ve stayed stronger while visiting my girlfriend.  I just seem to kind of lose myself in the moment.

I get back to Terre Haute tonight, though, and from here on out, it’s quite easy to eat only what I should because of my limited food supply.

Notes

I decided that it was probably time to get some lifting stats down on my BodySpace profile so I had a sort of “Maxing Out” day today.  I performed a couple of lifts, and I did them as heavy as I could stand so that I would have a good benchmark to judge myself on.

I was especially proud of my bench press today.  It may not seem like a lot, but I did 245 once, and I was ecstatic.  It’s the most I’ve been able to do since I hurt my shoulder about a year and a half ago.  Back then I was doing sets of 265 x 10.  Ahh, those were the days.

Anyways, I only maxed out on upper body lifts because my lower body is still annihilated.  I did overhead press, bench press, barbell cur, and barbell rows.  Things went well, and like I said, you can check out the stats on my BodySpace Profile.

Time of Workout

I began my workout today at 8:30 am.  I left the gym at 9:10 am.  There was no cardio today because I was going for a walk on the beach later.

Body Parts Worked

I didn’t work a specific body part today because I was just trying to lift as much as possible on a few lifts to set a benchmark.

Notes

Again, today was supposed to be a straight-up cardio day, but I decided to change it to a shoulders day for convenience.  I figured that I would be able to get a better workout that way.  Also, my legs were killing me from my workout yesterday and I knew that I was going to be walking two miles to go to dinner at some point.

The workout itself was actually really fulfilling.  I started out with my seated dumbbell press and pushed out 70s x 10, 75s x 8, 80s x 6, and 80s x 3.  That last set I thought I was going to die.  After that it was mostly various raises, which I always enjoy.  I like how pumped my shoulders get when I’m doing front raises.  They look like they’re about to explode out of my body.

I also did some calf exercises today.  The equipment that was available for use was somewhat lackluster, but they do have a nice leg sled which I was able to use and calf raise the whole stack for sets of 15.  My calf striations were crazy-looking.

I’m still visiting the girlfriend, so we worked out in the same gym as we did yesterday, and their equipment for shoulder exercises is decent.  Now, on to the rest of the data.

Time of Workout

I began my workout today at 7:20 am.  I lifted until 8:30 am before leaving the gym.  I skipped the cardio today because my legs were annihilated from yesterday (I could barely walk) and I knew that I was going to be walking about two miles for dinner, which is good enough for today I think.

Body Parts Worked

• Shoulders
• Calves

Exercises Performed

• Seated Dumbbell Press
• Front Dumbbell Raise
• Lateral Dumbbell Raise
• Bent-over Lateral Dumbbell Raise
• Upright Row
• Dumbbell Shrug (with 100s!)
• Standing Calf Raise
• Leg Press Calf Raise

Notes

Today was an awesome gym day.  I’m staying with my girlfriend, so we went to her school’s gym this morning for our daily workouts.  It was snowing on the way there, and the gym doesn’t have the same equipment I’m used to, but it was still acceptable.

Today was supposed to be a straight up cardio day, but I decided to change it to a legs day because I needed to do them and I wasn’t sure I’d get a chance later in the week.  Squatting is always fun (it’s one of my favorite lifts) and I generally enjoy leg workouts.  Plus, because I was busting my legs up good, I didn’t have to run/walk/cycle afterwards and I get to eat a lot more stuff today.

In general, I’d say I did well on my lifts today because I could barely walk out of the gym afterwards.  Of course, my legs usually don’t get really sore until the day after a leg workout.  Post workout, I felt good, but definitely not refreshed like I usually do.  I felt like I could barely move across the gym to leave, but it was a good feeling.

Time of Workout

I began my workout today at 7:45 am.  I lifted until 9:30 am before leaving the gym.

Body Parts Worked

• Legs
• Abs

Exercises Performed

• Barbell Squat
• Leg Sled
• Dumbbell Lunges
• Leg Curl
• Leg Extension
• Romanian Deadlift
• Machine Crunch
• Lying Crunch

There was no cardio today.  I felt bad today because I couldn’t finish my sets of dumbbell lunges.  My legs felt like they were going to give out at about 7 reps, but I was supposed to do 15 reps for 4 sets.  I ended up doing 10, 10, 8, 8.  Squats were a success today though.  I started out with a warmup of 135 lbs done 12 times.  My next set was 225 done 8 times.  Then I jacked it up to 275 for 6 and 295 for 4 before finishing with 225 for another 6.  I like doing my squats fairly deep, so my quads were burning like crazy after my very first exercise.

Notes

Over the next couple of days, I’m going to be visiting my girlfriend in Chicago.  Unfortunately for me, Chicago is the greatest cheater’s paradise of all time.  You have your Italian beef, Chicago style hot dogs, amazing Greek gyros, awesome Thai food, and the best pizza on the planet, all in one city.  It’s enough to drive any person trying to eat healthy crazy!

Fortunately, Angela cares about her nutrition as much as I do about mine, so I won’t be tempted to eat foods that are terrible for me.  That’s a definite good thing.  I may, just maybe, have to sneak a Chicago style hot dog in here though.  I love those things.

I ended up having a 7th meal today because I was starving at 10:00 pm after a little bit more activity than I expected (ahem).  I needed to eat something so I grabbed a Met-RX meal replacement bar.  It was really disgusting though, so I think I’ll try to avoid those in the future.  I thought it was going to be more chocolaty than it was.  The taste was overall unfortunate.

Foods Eaten

1. 7:00 am - Meal 1
   • 1 Muscle Monkey Protein Shake
2. 9:00 am - Meal 2
   • 3 Whole Egg Omelet with Green Peppers and Onions
3. 11:30 am - Meal 3
   • 1 Subway Turkey Double Meat Wrap
4. 2:30 pm - Meal 4
   • 1 Cup Chef Boyardee Beef Ravioli
5. 5:30 pm - Meal 5
   • 1 Muscle Monkey Protein Shake
6. 7:30 pm - Meal 6
   • 1 Grilled Lean Turkey Burger (Patty Only)
7. 10:00 pm - Meal 7 (BONUS MEAL!)
   • 1 Met-RX Meal Replacement Bar (Graham Cracker something or other)

Supplements Taken

1. 5:00 am
   • 41 g NO-Explode
   • 6 Tablets Leukic
   • 5 g GNC Pro Performance Creatine Monohydrate
   • 1 Tablet GNC Extreme L-Arginine
   • 1 Capsule GNC L-Carnitine
   • 7:00 am
     • 5 g GNC Pro Performance Creatine Monohydrate
     • 2 Capsules GNC Fish Oil Extract

Notes

I have a lot of engagements today, so I knew I had to be up early to be able to get to the gym.  As such, I woke up at 4:45 am and got ready to leave at 5:00 am.  Boy was I ever surprised when I walked out of my garage this morning to find myself in the middle of a blizzard.  The forecast had called for moderate amounts of rain today, so the precipitation was expected.  The type and ferocity, however, was not.

In spite of all this, I quickly, but carefully, made my way to the gym so I could blast away at my arms.  It was bicep/tricep day (something I always enjoy) and I just couldn’t skip my workout.

Post-workout I felt great today, in spite of the early awakening.  I almost think I’m inclined to work out that early every day if my regular gym was open at the time.  However, it is unfortunately not.  I did a different cardio program today that felt really good and is something I will probably continue in the future.

Time of Workout

I began my workout today at 5:15 am.  I lifted until 6:20 am before proceeding to the treadmill.  I was on the treadmill until 6:45 am.

Body Parts Worked

• Biceps
• Triceps

Exercises Performed

• Barbell Curl
• Alternating Seated Dumbbell Curls
• Hammer Curl
• Standing Preacher Curl
• Lying Tricep Extension
• Machine Dips
• Bodyweight Dips
• Tricep Pressdowns

My cardio workout today was something I’d never done before.  I was on the treadmill, like usual, and decided to try the "Fat Burn" program option on the control panel.  I put in my weight, age, and desired speed.  The machine than calculated my target heart rate and adjusted the incline to speed up my current heart rate to the match the target.  I didn’t think I could get much of a workout in 20 minutes (I had to drive my sister to school today, so I was crunched for time) of that, but I was exhausted when I finished.  I think the incline stayed between 12.0 and 13.0 the entire time in order to keep my heart rate consistent.  What a draining exercise.  *PHEW*

Notes

I had a couple of protein shakes today (3 in fact), and boy did they taste good.  Because I’m at home, I have access to a full range of cooking ingredients and a high quality blender, so I was able to make these things that I call Muscle Monkeys.  You can see the full recipe on another blog that I wrote for a while ago.  Because I’m trying to stay pretty lean, I nixed the Hershey’s syrup and the ice cream for these ones.  Man, they were super tasty.  Anyways, here’s the rest of today’s info.

Foods Eaten

1. 9:30 am - Meal 1
   • 1 Muscle Monkey Protein Shake
2. 11:30 am - Meal 2
   • 1 Cup Chef Boyardee Ravioli
3. 1:30 pm - Meal 3
   • 1 Muscle Monkey Protein Shake
4. 3:25 pm - Meal 4
   • Potbelly’s Subs “Wreck” Salad (no Cheese)
     • Iceberg lettuce
     • 8 Slices Cucumber
     • 1 Slice Deli Ham
     • 1 Slice Deli Roast Beef
     • 1 Slice Deli Salami
     • 8 Croutons
     • 1/2 Cup Potbelly’s Balsamic Vinaigrette Dressing
5. 6:30 pm - Meal 5
   • 25 Cooked Shrimp (I learned these are good tasting and good for you except for the high cholesterol)
   • 2 Slices French Bread
   • 2 16 oz. Glasses Skim Milk
6. 8:30 pm - Meal 6
   • 1 Muscle Monkey Protein Shake

Supplements Taken

1. 7:10 am
   • 41 g NO-Explode
   • 6 Tablets Leukic
   • 5 g GNC Pro Performance Creatine Monohydrate
   • 1 Tablet GNC Extreme L-Arginine
   • 1 Capsule GNC L-Carnitine
   • 9:30 am
     • 5 g GNC Pro Performance Creatine Monohydrate