officer_koke’s BodyBlog

Been back working out for two weeks. Getting more and more into it again. Today made day 5 in a row of working out. I’m thinking of going to like day 10 or 11 in a row. My goal to complete 1 set of 50 reps in a row is coming along. Most exercises exceed 14 reps in a row. Some have already maybe it to the 20 reps in a row range. Cardio was lagging behind so this next week I’m gonna get back into hard. It helps to not be winded while lifting. Been running sprints on some days. Best time for the 150 yard dash is 20.56 seconds. I’m sure my 100 is like 12 or 13 range. Last 50 yards is a killer. Shoulder seems to be healing even though I’m lifting. It tweaks every now and then but nothing major.

Today was the first day I got back in the gym after a week off. I had a shoulder injury one week. The I came down with a small cold for another week. I gave my body plenty of time to heal and rest. My new goals are to take all my current weights. Be able to do 3 set of 15 reps or more a piece. Then, I’ll try and do each exercise for 1 set of 50. Once I can completely do 50 reps of an exercise in a row I’ll increase the weight. This method should increase my muscular density even more. No more body injuries for me.

Just when I’m seeing some good progress. I get a small shoulder injury. I took a week off of upper body and concentrated on cardio and legs. I did legs heavy Sunday. Wouldn’t you you it??…I get sick on monday and tuesday. Well today is Wednesday and I feel great. I might relax tomorrow and get it fully gone. Or go the gym. Not sure I’ll decide in the morning.

100 calories elliptical resistance 5 incline 10

100 calories elliptical resistance 5 incline 1

100 calories elliptical resistance 5 incline 20
100 calories elliptical resistance 5 incline 10

500 jump ropes ( 5 sets of 100 each)

3×8 hanging leg raises ( 2 second hold at top)

3×10 50 lb ab machine crunches

3×10 stiff leg dead lift 105 lbs

Super happy I lifted 265lb bench press. Now, what did it do to my shoulder?? Damn it hurts the other day and still feels iffy. So for now I’ll stick to cardio and lower body work outs. Say Monday will be a good day to re do upper body. Start at lower weights with more reps. Build back up better then before!

Help me. I need a diet. High in protein to keep building muscle, but I need to lose the body fat around the mid section faster! Any ideas to feed my body food that will help?