phatmike13’s BodyBlog

Normally I like doing all my fitness reading on public transit to and from work. But this book is just a little to big to whip out on a crowded train. Now instead on getting home to watch CSI re-runs, I crack open this book. 792 page thick.

So I guess I’ll have to record and convert the CSI’s to my iPod to watch on the train.

I just have to say that these things are like "CRACK". After 2 little snack bags I was hooked. I purchased them because it was my turn to provide after game snacks for my son’s soccer team. I consumed 2 bags during the game & found myself eating another 3 bags after the game. The game was on Saturday and I’ve had at least 2 to 3 bags everyday since. Shame on me….. 80 Calories, 19g of carbs & 15g of sugar. But on the other hand….. 1g of protein, 25% of vitamin A & E, 100% vitamin C & 10mg potassium. What can I say, I have to find the good that goes with the bad. Tomorrow I promise to only have 1 bag. Fruit snack rehab…. That’s funny.

After watching "Bigger Stronger Faster" I question dietary supplements even more. I witnessed dude order a few dietary ingredients (nothing to strong), mix them in a bowl (called it Pixie dust) and cram the mixture into caplets. Placed 100 caplets into a bottle slapped a fancy label on it. He took one photo of himself and had it edited and air brushed for a before and after photo to composed a fake magazine ad. He said to produce 1 bottle cost him $1.40 and he could turn around a sale that 1 bottle for 60 bucks. Damn. And he also says that everything he did was legal & by the books.

Now that I think about it…. that SuperPump250 I’ve been using does taste like fruit punch kool-aid mixed with a little asprin and flour. LOL.

I’m trying to figure out my true body fat count. I have this weight watcher’s scale that I have to input my age, height and then step on for it to shoot a pulse thru my body to tell me that I’m 28.2% BF.  I go online and find a BMI calculator where I enter in my weight and mesurements for my waist, wrist, hips & forearm for it to generate a calculation of 20.59%. I don’t know which one to trust. I just know I’m ready to break the scale because after putting in a good day of eating correctly & a good workout it seems like the BF percentage increases. Scales are bad.

Here are the Top 10 tracks that keeps me pumped for my workouts:
1. Warrior - Lloyd Banks
2. Focus - Joe Budden
3. Want You Know - T.I.
4. Mama Said Knock You Out - LL Cool J
5. Stronger - Kanye West Ft. Daft Punk
6. Get Buck - Young Buck
7. Motivation - T.I.
8. Party Like A Rockstar - The Shop Boyz
9. Swagger Like Us - T.I. Ft Kanye West, Lil Wanye & Jay-Z
10. Umma Do Me - Rocko

Warm-up with 15 minutes of cardio (Treadmill)
3 minutes light jog. 9 minutes HIIT. 3 minutes cool down.

Weight training:
Circuit #1 (3 sets of each, in order, w/ 30 seconds rest)
1. Iso-Incline Chest Press (12 reps each arm)
2. Tricep Extension w/ 45lbs plate. (15 reps)
3. Double crunches on weight bench (25 reps)

Circuit #2 (3 sets of each, in order, w/ 45 seconds rest)
1. Iso-Decline Chest Press (12 Reps each arm)
2. Upright row w/ 45lbs. plate (15 reps)
3. Tricep rope pressdowns (15 reps)

Circuit #3 (3 sets of each, in order, w/ 60 seconds rest)
1. Pectoral Fly (12 reps)
2. Seated Dips (20 reps)
3. Ab crunch machine (20 reps)

Circuit #4 (3 sets of each, in order, w/ 60 seconds rest)
1. Dumbbell chest press back supported by swissball (12 reps)
2. Flutter kicks (50 per leg: 100 total)
3. Incline dumbbell chest press (incline bench) (12 reps)

Close out cardio:
Treadmill 15 minutes:
3 minutes light jog. 9 minutes HIIT. 3 minutes cool down.
Elliptical 13 minutes (Level 8 - 5.0 speed)

From the way my abs are developing it looks like I’ll have a five and 3 quarters pack. It’s like I order a full 6 but I got shorted. And then there is this layer of stubburn fat that I can’t shake off around my mid-section. I’m sure that once it’s gone I’ll feel a lot better about my 5 & 3 quarter abs.