SixZebra’s Workouts

An interesting turn of events.  Went to work this morning and was told to go home.  They put me on sick leave until I get cleared (hopefully) on the 26th.  Their reason was that they had no work for me to do, so I could go home and just use sick time.  Its kinda weird.  I feel guilty, but what the heck.  Works for me.  Now I can do my recommended two-a-day knee rehab workouts!

So now that i’ve got all this free time,  I have to stay busy or I’ll go crazy. 

Went to have my bf tested today.  In one week I dropped 2%!! yay!  My diet will remain the same as what i posted yesterday.  one, I like it.  two, its working.  I might change my meals around as i’m tired of my last meal being tuna/cottage cheese/broccoli.  other than that, this is the best diet i’ve ever been on.  i occasionally get hungry, but for the most part, no cravings.  

I worked back with my trainer today, then trained a client.  Looking forward to tomorrow as i’ll be doing a posing training session for a client who has a show in 4 weeks.  I love training people with weights,  but I also really enjoy helping people with their posing.   Its interesting as everyone’s body is so different so its challenging to help them pose in such a way to bring out their strengths and hide their weaknesses.  I love it!

Went to my first rehab appt.  I went in thinking, yeah right, like what are they gonna show me about working legs that i don’t already know…how wrong i was.  Found out some interesting things and got a really good leg workout too.  The focus is going to be on strengthening my adductor muscle.  Seems my patella doesn’t track property so i’ve got a boatload of leg exercises to do twice a day. 

I go to visit my trainer tomorrow to see how my cutting diet is working for me.  Visibly in one week, I can see a difference.  Amazing.  Here’s what I ate today:

#1 - eggwhites/ potatoes/grapefruit
#2 - turkey chili
#3 - chicken/broccoli/brussel sprouts/cauliflower
#4 - turkey chili
#5 - tuna/cottage cheese/broccoli

Nutritional Profile looks like this: cals-1754/protein-264/fat-19/carbs-104
I’m loving it!  It just amazes me what one week of good eating will do. 

Had probably one of my better chest workouts i’ve had in awhile.  Having a training partner with me tonight definitely helped me.

DB Incline Presses -
#45 X 12
#45 X 12
#45 X 10
#45 X 10

DB Incline Flyes -
#25 x 15
#25 x 16 ( lost count)
#25 x 12
#25 x 10

Hammer Press Machine -
#90 x 10 ( 3 sets)

 This workout went pretty quick.  We took our rest while the other was doing sets - yeah it went fast!
Tried to get in a couple sets of cable flyes but I hit the wall - i was finished for the night.  awesome workout!!
Doing all those shoulder presses I think helped me raise the weights on my chest workouts.  I’ve never done a chest workout with #45 db’s, much less for sets.  Damn, didn’t even take any supps other than some glutamine.
Since not being able to do leg workouts, i wonder if that has anything to do with my gains on upper body workouts?
Whatever,  sure works for me!

I had an awesome shoulder workout today and  introduced #40 db’s to the workout. 

Seated DB Presses -
#40 x 10, #40 x 9, #35 x 10, #35 x 9 +1  ( got a helping hand that last rep)

DB Side Raises -
#20 x 15, #20 x 15, #20 x 13, #20 x 10

Front DB Raises -
#15 x 15, #20 x 12, #20 x 12, #20 x 10

Rear Delts -
#12 x 15 ( 4 sets)

I kinda have this rule about lifting weights.  I don’t give up the ground I gained.  In other words, in my last workout I was doing presses with #35’s and #30’s.  This time I worked with #40’s and #35’s.  Next time, I’ll still have #40’s. 
I’ll go back to #30’s on a light day or a drop set.  Of course this doesn’t always hold true for my workouts, just a mentality thing I guess.

Had an appt with my doctor today ref an update on my knee.  I’m still having problems with it so I start physical therapy wednesday.  I’ll go three weeks and then hopefully all will be well and I can go back to full duty vs sitting at a desk.  I’m not having too much pain but when I squatted down i was unable to do it.  It might sound minor, but I do not want surgery.  So I’ll nurse it for three more weeks so I know for sure its totally healed.  The last thing I need is to go back on duty, get into a physical altercation or get a swat callout, and screw up my knee running through a house or whatever.

Went to the Arnold today with a couple of clients that I personal train.  Wow, it was packed!  There were not too many moments when we were not shoulder-to-shoulder w/everyone else.  But it was worth it!  Tried a lot of new supplements that I will definitely be using.  Brought home a ton of supplements that I can’t wait to try out.    Seeing all the pros, wow, just incredible.  The bodybuilding.com table was my favorite booth there!  (of course, right).  I finally got the nerve to carry on a conversation with a pro, Dayana Cadeau (sp?).  She not only looks fantastic in person,  she’s also very personable.   I  regret not getting her photograph, it was just to busy in front of the booth.  Have to wait till next year.

Great expo! 

You may hear me whining, occasionally feeling sorry for myself, but trust me, i know i have life by the tail.  That out of the way, seems that since i’ve injured my knee, i’ve managed to lose #6 of muscle!!  Let me backtrac, lets see, ok, i hurt my knee back in mid-january, doing squats.  So it has been i guess about 6 weeks w/no leg workouts, no cardio of any kind.  (oh yeah i cheated and did 20 mins the other day:))

I was stressing somewhat over not being able to workout like I was used to; I thought I was doing a pretty decent job with my diet and all my upper body workouts were animalistic in nature.  Can’t figure where I went wrong to lose that much muscle?   Oh yeah and did I mention my bodyfat went up?  No?  Yeah well not only did i lose some muscle but my ass got fat in the process!  Soooo, talked to my trainer, aka, Rick Reuther, who put me on a new diet and then commenced to kick my ass during a back workout!

 One last thing to mention.  I made a huge pot of chili tuesday night.  MMMMM, turkey chili.  Anyway, yesterday, I get into the fridge to get my recommended 400gms of chili.  Where the hell’s my chili!?  I look over on the stove and the pot is sitting on the stove, where I left it,  2 days ago…..:(  No chili for me!