sborton84’s BodyBlog

Hey friends

Sorry I haven’t been around to blog lately. I’m not going to be around much for the month of August. I really have to buckle down and get my internship hours in and get the rest of my college courses completed - and then I’m done (August 17th).

I may be by to post every once in awhile, but I apologize if I’m not able to respond to your comments or check out all the awesome progress each one of you are making. I WILL soon

You guys rock and in the words of Arnold…"I’ll be back."

Feeling: tired

Cardio: morning 3 miles fasted cardio/run 

Squats: 135×12, 135×10, 135×10

Stiff legged Deadlifts: 80×10, 85×10, 90×10

Hamstring curls: 140×8, 120×8, 100×12 (feeling a bit weaker…hmmm)

Leg extensions: 100×12, 90×10, 90×10

Abductor machine: 80×10, 80×10, 80×10

Adductor machine: 80×10, 80×10, 80×10

Glutes: 65×10, 50×10, 50×10 (each side)

Lunges w/ rear leg on a bench (tough!!): 20 lb dumbells in each arm, 3 sets of 10

Perhaps the crappiest leg workout I’ve had in awhile. (Went from being able to start at 160 lbs last week, to 140 lbs yesterday - eck! A decrease of like 13% strength) I never workout this late in the evening though, so that coupled with missing a couple meals (due to a really tight schedule) killed it. Long live morning routines !

5 minute warmup on treadmill (6.5 mph, 12mph, brief walk) 

Well I finished last night off not quite as I had expected - I didn’t get the 45-60 minutes of cardio in that I wanted, but I did get in a very HARD 30 minutes of extra HIIT on the treadmill…

I believe it went something weird like this

Minutes 0-10: 10% incline, 4mph

Min 10-13: 7 mph (no incline)

Min 14-15: 10 mph

Min 16-17: 4 mph

Min 17-20: 6.5 mph

Min 20-25: 10% incline, 4mph

Min 25-27: 6.5 mph, no incline

Min 28-29: 12 mph

Min 30: 4 mph

(I felt like I was going to pass out lol)

For this morning

30 minutes on the elliptical (11 resistance, 20 incline)

Crunches on exercise ball holding a 10 lb weight: 3 sets of 25

Bicycles: 3 sets of 50

Leg lifts: 3 sets of 25

Dumbbell Bicep curls: 20sx10, 20sx10, 25sx8

Cable Tricep  Pulldowns: 60×12, 70×8, 60×10

Cable Bicep Curls: 50×10, 55×10, 50×10

Dips between benches: 3 sets 16

Close-grip bicep cable curls: 60×10, 50×10, 55×10

Skull Crushers: 20sx10, 20sx8, 15sx10 (need to work on going heavier with these…20s were pretty tough)

Assisted Chinups (not sure how to write out the weights for assist…so I just put a minus sign since my bw is constantly fluctuating anyway): -52×10, -40×8, -40×8

Assisted Dips: -35×10, -28×8, -28×8

Rotary Calf: 50×20, 50×20, 90×15

And then calves up a flight of 30 stairs, 12 reps on each stair

45-60 minutes cardio tonight + more abs…or something else

This mornings workout

20 minutes HIIT

• min 1-3 -6.5pmh
• min 4 - 12 mph
• min 5 - 4 mph
• repeat 4 times (20 minutes total)

(more cardio tonight -45-60 minutes + abs)

Dumbbell rows 12×40s, 10×40s, 10×40s, 10×35s

Chin ups 10×95 (assist of 40), 8×95, 8×95, 6×105 (assist of 30)

Lower back extensions w/ 25lb weight: 3 sets of 15, last set drop weight and continue until failure (about 10 more)

Lat pulldowns 9×80, 8×80, 10×70, 10×70 (a little weaker than normal, probaby b/c I did them after chin ups)

Straight arm pulldowns 10×60, 10×60, 8×50

Close-grip cable pulldowns 10×60, 10×70, 10×80

Muscle milk light pre and post workout today, plus a little caffeine from the coffee!

Yesterday - no weights, 5 miles fasted cardio (hilly run)

Meal 1: (I actually split this omelet into 2 separate meals) 1 egg, 3/4 cup whites, 0.7 oz cheddar, 1 serving lean ham

Meal 2: 4 oz chicken breast, 350 grams cucumber

Meal 3: other half of meal 1

Meal 4: 2 tbsp natty pb

Meal 5: 4 oz ground sirloin, 0.7 oz cheddar (small slice)

Meal 6: Large piece of homemade quiche (eggwhites and veggies)

Calories: 1288

Protein: 149 g
Fat: 56 g
Carbs: 39 g

Tried out a sample of N.O. Xplode before my leg workout this morning, felt a little bit of a difference but definitely not enough to spend $40.00 on a regular basis. I think I might invest in some quality aminos and just stick w/ BCAAs and fish oil as my primary supplements. I wish my body could handle fat burners/stimulants a little bit better - they’ve actually helped me lose substantial bodyfat (abs were starting to finally show) in the past on a VERY clean diet…but the side effects were not worth continuing use. I’m still loving Muscle Milk. The light version is not that much different than the regular, but honestly, the only difference is that Light is lower in fat - which I really don’t care about. It is an excellent recovery drink, brings my blood sugar back to normal, and makes me feel quite balanced after my workouts.
Today I worked my legs, started out with a brisk 20 minute climb on the stairclimber.

One legged lunges (rear leg on a bench…makes you feel very unstable thus utilizes the core more - love these) 3 sets of 10 each leg w/ 20 lb dumbbells

Plate-loaded press:  12×270, 12×270, 12×270, 12×270 (should probably start going heavier )

Hamstring curls: 7(failure)x160, 7(failure)x160, 10×140, 10×140

Squats w/ dumbbell shoulder press (20 lb dumbbells) 8×20s, 8×20s, 8×20s

Leg extensions: 8(failure)x130, 10×110, 10×110

I’m going to end the night with another 45-60 minutes cardio, abs, and some squats! I am going to start pushing myself harder now w/ heavier weights and more cardio. I just love that feeling of being strong. It’s weird because to look at me, you would really not think I had the strength - I’m 5′2 (short!), petite, and pretty small framed. At the gym, they call me "the Italian" and joke about my Roman strength lol. I can’t wait until I start to burn more body fat and my hard work shows!

Ah, well, my friends - I hope you’re all having a wonderful day! Take good care!

No more carbs…simply put. Definitely NOT helping me lose weight. I’m cutting out the diary too. Man I love cottage cheese, but I eat it way too much, in replace of chicken breast and other meats I should be eating. Odd. Some people freak out about saturated fat. Funny thing is, all types of fat (both saturated and unsaturated) have helped me lose body fat time and time again. Soooo, this was a nice little "bulking" period, but I really can’t take much more of it - since I think most of my "bulk" is starting to gather around the waist.
Sorry my posts have been so quick lately. I barely have time to sit and take a deep breath in "ahhh" and out. Wow. That felt good . I don’t think the anxiety is helping my fat loss efforts either. And what do we do in times of stress? Human beings…yes…we crave carbohydrates because we are in dire need of that lovely happy hormone serotonin.

Anyway, the workout went well today.
Incline dumbbell flys: 12×25s, 12×25s, 10×30s (I think I could go heavier on these)
Chest press: 10×65, 10×70, 10×70

Incline press: 10×70, 10×70, 10×70

Cable flys: 12×30, 12×25, 12×25

Pec Deck: 12×50, 10×40, 10×50

Hanging leg raises: 3 sets of 25

Incline front and oblique crunches: 3 sets of 25

Cardio: 20 minutes HIIT

Minutes 1-3 @ 6.5 mph (jog)
Minute 4 @ 12 mph (fast run/nearly sprint)
Minute 5 @ 4 mph (brisk walk)

Repeat cycle 4 times

and then

20 minutes walking at a 6% incline at 4 mph

Goals for the next 3 weeks -

Get back down to 135 lbs

More cardio (up to 90 minutes 6 days a week)

Clean very low carb, mod/high fat, high protein diet. No more oats/gluten/dairy. That stuff helps fuel my workout but just keeps fat on! Muscle Milk..my love…may have to go as well. (switch back to iso, matrix, or nectar again)

10 minute warmup

Dumbbell Shoulder press 12×20s, 12×20s, 10×25s

Arm raises (forward and to the side = 1 rep) 8×10s, 8×10s, 8×10s

Rear Delt 10×40, 8×40, 12×30, 8×40

Lateral raises (machine) 8×50, 8×50, 10×40, 8×30

Oblique crunches on incline 3 sets of 25

Hanging leg raises 3 sets of 25

30 minutes cardio (elliptical)

07/11/07’s workout

30 minute incline walk (10% incline @ 4mph)

Bicep curls 4 sets of 10, 20 lb dumbells (getting stronger, next time to 25s!)

Preacher curls 3 sets of 10, 20 lbs dumbbells

Skull crushers 8×20s, 10×15s, 10×15s

Cable curls 10×50, 10×45, 8×45

Tricep pulldowns 12×70, 10×70, 12×70

Chinups 10×100, 10×110, 8×100

Dips 8×120, 8×110, 6×120

Calf raises 18×120, 16×160, 18×120

07/12/07’s workout

15minutes stairclimber warmup

Squats 12×135, 12×135, 12×135

Hamstring Curls 12×120, 10×120, 10×120

Hack squats 12×135, 12×135, 12×135

Glute machine 10×50, 10×60, 10×70

Hamstring curls 10×130, 10×140, 7(failure)x150

Rotary calf 15×80, 15×90, 15×90

Lat pulldowns 10×80, 10×80, 8×90 (I don’t know why…just something random to throw into the mix)

150 lbs on the hamstring curls (proud face) Next time I’m starting at 140, going up to 170 fo sure!

Woke up, went to work, found out I didn’t have to work until later today . Nice surprise! So, I decided to hit the gym early.

30 minutes elliptical (complete incline, level 15)

Lat pull downs 10×80, 8×90, 10×80

Dumbbell rows 10×40 (each arm), 8×40, 8×40

Chinups 10×86 lbs (assist of 52), 10×98 (assist of 40), 10×86 lbs (assist of 52), 10×98 (assist of 40)

Cable rows  10×90, 8×90, 8×90

Pec Dec (rear delts) 10×40, 6×50, 8×40

Lower back extensions w/ 25lb weight 3 sets of 12

Abs -weighted crunches, weighted oblique twists, etc.  (3 sets of 25 each)

Another hour of cardio tonight.