ssmoimo’s BodyBlog

I’m not really training for anything as far as running, just trying to push myself to make cardio interesting, but I have a brand new accomplishment today.

 Every once in a while I do the Army PFT test on the treadmill.  Which is basically how fast can you run 2 miles.  Today I was able to run the 2 miles in 13:20.  This equates to about a 97 score on the test!  My personal best so far!

 I thought I was going to fall over when I was done.  I was zig zagging on the treadmill hitting the back of it and sides, pretty funny sight I am sure.

Well… I decided to make a slight modification to my diet.  I think this will help with keeping and building more muscle as the diet goes on.  I have started adding some fast digesting carbohydrates to my post workout shake.  Basically what I was doing before, was taking 1 scoop of protien before lifting in the morning and 2 after.  Now with the 2 after I am also adding either a banana or baked potato, or other source of fast digesting carbs.

  The idea here is to spike insulin levels to help deliver the protien and carbohydrates straight to the muscles, since they will be receptive right after a workout.  This should help get more glycogen in the muscles and also slow down cortisol which should result in a more anabolic state with less muscle break down.

 I have to admit any excuse to eat a baked potato or banana is GREAT!

Yesterday, for the first time ever I ran a sub 6 minute mile!

 I hadn’t really planned this or been training for it, but I thought I would give it a shot yesterday just to see if I could do it.  I had been doing interval cardio, and 2 mile runs, so I thought why not try. 

I cranked the treadmill up to 10 mph and ran the enite 6 minutes, with a sprint at the end.  Guess my cardio is improving!

Alot of people have been asking me lately what my secret is to my shoulders…

Here is basically what I do:

 On shoulder day I always start with either Seated Military Press, dumbell or barbell.  I feel I get a better shoulder workout with barbells.  I ramp up my sets to make sure that I can get max reps on the last set, which is most important.  So I will typically do something like this… 65lbs x 10 Reps, 70lbs x 8 Reps, 85lbs x  6-9 Reps (till can’t do anymore).  My goal is always to go extremely heavy on this core exercise.  

  Next I’ll usually hit free weight Side Lateral Raises.  The first set or so I will do them with good strict form and lower weight, but by the last set I am basically just swining up those weights any way I can get them up there and getting as many reps as possible.  I know that I am getting some front delt involved but I am certainly getting max benefit from the negatives this causes.  I’ll usually do something around 30 x 12, 45 x 10, 60 x 8-14 (till can’t do anymore). 

  Then I’ll hit up the shoulder shrugs.  Either barbell or dumbell.  Same type of thing, except you really can’t cheat much on these.  I end up with 315 for barbells. 

   Finally, I’ll end with either some kind of side lateral machine or cable, or front raises, depending on where I feel needs work.

   My basic philosophy is to treat the first 2 sets as warm up sets and do them in very strict form.   The final set I push it to the hilt and I try to keep decent form, but I’ll cheat or do whatever is required to get those heavy weights up there and then just rep it out till I can’t do anymore.

Well there you have it, not sure how much of a secret it is, but I hope this can help someone.