Carlman’s BodyBlog

Started tanning today. Wife was sick and had to cut cardio short 5 minutes to be able to take the kids to daycare and get to work on time. I am taking the day off from training to help with the kids today. Baby needs a bath, so I thought to be a good hubby and father. 

05:00– Cardio on stepper for 35 minutes.

06:00– Oatmeal and protein drink

09:15– 6 eggs (2 whole, 4 whites)

12:00– 2 cans tuna w/relish

14:00– low carb protein bar 

16:30- Tan

17:00– 7 Eggs (2 whole, 5 whites) scrambled with cheese.

18:00– 45 minutes of cardio on stepper with a t-shirt and 2 sweatshirts.

21:00– Protein drink

21:30– Bed

The F***kin alarm clock was set to the wrong alarm so my cardio was only 20 minutes b4 work today. Solution: I took my sauna suit for the ride home from work and had the heater on full blast.

06:00– Bowl Shredded mini wheat and protein drink

09:15– 6 eggs (2 whole, 4 whites)

12:00– 2 cans tuna with some relish

14:15- Low carb protein bar

16:20 shoulders traps

Hammer strength 3 warm up sets. 3 sets with 45’s and 25’s 10,8,8 flex for 20 count after each set.

alternate 3 exercises with front, rear and side lateral raises 3 sets each 9 sets total. dumbell 30’s rep range 12-8 flex after each set.

Shruggs– 5 sets @ 135 hold at top and stretch at bottom for a 3 count 8 reps each.

Cardio- Elliptical 28 minutes level 15 incline 9

19:00 7 eggs (2 whole, 5 whites) scrambled with some cheese and mushrooms.

21:30 protein drink, Bed

SET ALARM CLOCK CORRECTLY RIGHT NOW.

05:00– Cardio 40 minutes on stepper.

06:00– Oatmeal and protein drink

09:15– 5 Eggs (2 whole, 3 whites) 2 potatoes

12:00– Cup Brown Rice, can tuna with relish

14:00– 2 Potatoes

14:30– Protein bar (low carb)

16:00– Cup Brown Rice and a Diet Coke

16:30 Worked out Back and Tri’s. I hit 5 diferent Exercises at a 8-10 rep range and 3 sets each. Hammer Strength low, Hammer Strangth regular, Bent over rows on Smith Machine, Lat pull downs behind neck and Carlman’s patent cable lat pull. I flexed for a 20 count at the end of each set.

Triceps– Tricep push downs 3 sets 12,10,10 20 count flex.

Bent over cable tricep push– 4 sets 12,10,10,8 Flex for 20 count

Rope push downs– 3 sets 10 reps each, w/flex

dumbell kick backs with 25’s– 3 sets 8 reps each real slow and hold at top movements. No flexing.

19:00– 2 Potatoes and a protein bar

21:00– Cup of rice and a can of tuna

21:30 Bed

I am going to start tanning in 2 days. My regular low carb diet starts back up tomorrow.

Power was out this morning couldn’t get the garage door open so I guess it is a cardio day. 

07:00– Oatmeal and protein drink

10:30– Protein bar 3 net carbs 20 grams protein.

11:00– Cardio 45 minutes on stepper with a t-shirt and 2 sweatshirts on.

13:00– Steak

15:30– Low carb protein bar

17:00– made my potatoes and brown rice for tomorrow.

18:00– 7 Eggs (2 whole, 5 whites) with some cheese glass of juice

19:00–  Cardio 45 minutes with a T-shirt and 2 sweatshirts

21:00–  Tuna with some relish.

21:30– Bed

Tomorrow I will start tanning.

It will be a carb up day with potatoes and rice with each. meal.

08:00– protein drink

10:30– 7 eggs (2 whole, 5 whites) scrambled with cheese

Chest– Incline bench 135lbs. 15 reps, 3 sets with 135 pause at bottom and holld at top for a 2 count. Flex for 20 count after each set.

dumbell press– 3 sets 45’s hold at bottom and top for a 2 count. Flex for 20 count after each set.

Hammer strength Wide– 1 plate 3 sets hold for 2 count and flex for 20 count.

Peck Deck– 3 sets 10,10,8 w/ flex 20 count

Standing dumbell curls– 25’s 3 sets 12,12,10 slow strict movements. Flex for 20 count

Cable straight bar curls– 3 sets 12,10,10. 20 count flex

single cable curl– 3 sets 10,10,8 flex for 20 count

3 sets weighted ab crunches.

3 sets 45’s dumbell pull over.

3 sets Leg lifts.

 cardio– 28 minutes elliptical incline 9 level 15

13:30– tuna with some relish and a glass of juice.

16:00– Protein bar. 27 grams pro qand 11 grams carbs.

19:00– fish filets

21:30– fish filets

Plan on carbing up on Monday (2 days from now) with some potatoes and rice.

My carb up yesterday really paid off, I feel and look real good today. 

06:00– Oatmeal and protein drink

09:15– 6 eggs (2 whole and 4 whites)

12:00– 2 cans tuna w/relish

15:30– protein bar

18:00– chicken salad

Cardio with sauna suit on for 55 minutes on the stepper at home.

21:30– 2 fish filets

Today i decided to take the day off from training and cardio.

I ate anything and everything. I have been on my low carb diet for about a month without missing a beat and hope that this carb load day will be a good thing. I ate simple and complex carbs. Truth be known about Saturday.

06:00– Oatmeal and protein drink

09:15– Steak sandwich off the "roach coach" at work. The freakin thing was $3.00 and worth about .75 cents.

12:00– Ravioli and a protein drink

14:30– 2 Quaker oatmeal bars (strawberry)

16:30– Oatmeal and protein drink

18:30- Spaghetti (2 bowls) and a glass of juice.

20:45- Aoumeal and protein drink.

Back to regular diet tomorrow, lunch box packed and ready to go.

LEG day oh Yeah!!! Diet was the same as yesterday.

Leg extensions- 3 warm up sets 18,18,15. 2 sets 12 reps stand and flex quads for a 20 count. 3 sets 10 reps flex/ 20 count. 2 sets 8 reps flex/ 20 count

Leg curls– 2 warm up sets 18,15. 3 sets 10 reps stretch by standing and touching toes for a 20 count. 3 sets 8 reps stretch for 20 count each set.

Leg press– 2 plates each side 5 setsto failure, stald and flex quads for a 20 count after each set.

Seated calf raise– 4 sets 2 plates, stand on block after each set and stretch raise hold 10 times after each set.

Cardio– Elliptical 20 minutes incline 9 level 16 for 10 minutes level 14 for 10 minutes.

Tomorrow I plan on taking the whole day off from training and cardio. I am going to take in as much carbs as I can throughout the day. Then i will go back to my normal low carb diet for the next month ntil a few days to my show.  I am hoping that my glycogyn level is low enough to do this by now to kick start my motabolism since I have been stuck for about a week with my waist at the same measurement.    

06:00– Frosted mini wheats and a protein drink.

09:15– 6 hard boild eggs ( 4 whites, 2 whole )

12:00– 2 cans tuna with some relish

14:00 protein bar 3 grams of carbs

16:30– Protein drink

Delts– Hammer Strength Shoulder press– 2 warm up with 1 plate 15,15. add quarters 3 sets 9,9,8 with hands on hips m.m. flex for 20 seconds.

Super set Rear and front lateral raises dumbell, rear with 45’s and front with 25’s 3 sets Flex after each set for a 20 count.

Super set dumbell standing dumbell delt press and side lateral raise. 45’s for press and 25’s for side 3 sets, flex for a 20 count each set.

Barbell Shruggs– 4 sets 135 hold and squeeze for 5 seconds.

Abs– 3 sets cruches 20 each, 3 sets leg lifts 30,20,18

Cardio– 25 minutes on Elliptical incline 9 and level 15.

18:30– Chicken breast.

20:45– Can tuna and apple

21:30– Bed

Well I sent the entry form out in the mail today for the Kentucky show. I will send the Ohio one out Tomorrow because I need a money order for that one. My schedule changed today due to a new job.

06:00– Oatmeal and protein drink

09:15– 1 1/2 cans Tuna

12:00– 2 cans tuna

14:00– Protein bar

16:30 Back and Tri’s– Seated cable rows 2 warm up sets 15 reps, 1 set 120 for 12 reps With a 20 second lat spread, 1 set 150 for 10 reps w? 20 sec flex, 3 sets 180 for 8,8,7 w/ 20 sec flex after each set

Hammer strength pull– 1 warm up set with 1 plates 18 reps, 3 plates 3 sets for 7,7,6 20 sec flex each set.

Lat pull down super set behind neck and front- 4 sets 10,10,8,8  w/ 20 sec flex.

Tricep push downs– 2 warm up sets 15 reps, 1 set 10 reps w/ 20 sec flex, 3 sets 8 reps w/ flex.

Machine reverse dips for tricep– 4 sets 10,10,8,6 w/ 20 sec flex after each set.

Cardio- Elliptical incline 9, level 15, 28 minutes.

18:30– Chicken breast and glass of juice.

20:45– Chicken breast

21:30- BED