thegoodfight’s BodyBlog

Just about got my workouts planned for the next several months.  They will be divided up into 2-3 month long increments.

Month 1-2:  Mass Gain Focus
Month 2-3:  Strength Gain Focus
Month 4-6:  Each month will focus on a certain part of a larger muscle, such as the long head of the biceps or the upper chest, etc.

Just got back from CO..now I’m headed to Branson for a few days.  Will it ever end!  I’ve done some strength tests for various lifts so I can chart my progress through each of these workouts.  I’ll post them soon!

Peace!

Just about got my workouts planned for the next several months.  They will be divided up into 2-3 month long increments.

Month 1-2:  Mass Gain Focus
Month 2-3:  Strength Gain Focus
Month 4-6:  Each month will focus on a certain part of a larger muscle, such as the long head of the biceps or the upper chest, etc.

Just got back from CO..now I’m headed to Branson for a few days.  Will it ever end!  I’ve done some strength tests for various lifts so I can chart my progress through each of these workouts.  I’ll post them soon!

Peace!

Well, this last week has been spent on a beautiful and relaxing vacation in the mountains of Colorado.  I debated taking the week off as far as working out goes, but I decided that would be counter productive, so…I made me some handy suspension straps (similar to the TRX, but 15 bucks instead of 150).  Obviously, they are not exactly the same, but pretty close and they have given me a great workout so far this week.  Here’s how it has gone:

Monday: Legs

Jump Squats
One leg Squats
Lunge/balance lunge/side lunge
Hamstring curl

All done with the straps…went through each exercise with no rest, then took a brief rest…then repeated for 3 circuits.  My legs were sore the next day.

Tuesday: Shoulders

Suspended Handstand Press
W Deltoid Fly
T Deltoid Fly
Y Deltoid Fly

Did 3 sets of 10 on the first one…the circuited the others same as above

Thursday: Triceps

Triceps Extensions
Dips
Triceps Ladders: start with flat closed grip pushups to failure, thin slightly inclined on staircase to failure, and slightly incline two more times to failure (repeat 1 or 2 times)

This was probably the hardest workout…Just did 3 sets of each.

Most of these excersices were done using body weight and suspension straps; I would highly recommend purchasing (or making) a set or two of these babies!

I’d say the day has gone pretty good so far.  I woke up and drank a protein shake, then I did 50 curls and 50 triceps extensions, both with 25 lbs.  Ate 3 eggs, 3 slices cheese and a grapefruit for breakfast, and 2 bowls of home made chicken soup for lunch.  Bout to make a PB&J sandwich and poor a glass of milk for my afternoon snack.

Dinner may not be as good b/c we are having the youth group over, so who knows what we’ll have (probably pizza).  Plan on working the chest, shoulders and traps then having some casein before bed.  

Any comments or concerns? Let me know! peace.

Well I have decided it is time to change workouts.  I have been doing the gain 10 lb workout for over a month now, and I feel it is time to move on.  I will probably keep on with the nutrition plan because it has been working.  Anyway, I think the next step for me is take 4 to six weeks to focus on each muscle group separately, without neglecting the others of course.  So, for the next 6 weeks I will be focusing on my arms, then I will go from there.  As far as muscle mass, my legs need it the most, but I think it would be better to do them last, and focus on flexibility using light weight; perhaps by the end of the year I will be ready to do some heavier lifting and have a greater ROM.

I am excited about this arm workout, though it looks like it will be intense.  It involves working by arms twice a week, as well as doing some high rep schemes every day.  In order to keep form over training I will have to eat alot more calories as well, which I need to do anyway.  My first workout will be tonight, so I will let everyone know how it goes.  I also welcome any advice..thanks! peace out.

So I have decided that I am being far too lazy.  My meal plan at this point requires me to have 4 meals by lunch, which means I need to get up around 5:30 for my first Breakfast.  Whenever I do this on a consistent basis I see and feel a huge difference throughout my day and in the gym.  The problem is…I often find myself cheating on days…especially when I don’t have to get up early anyway.  What is my problem?  If I know a certain plan is going to bring great results, why in the world do I get lazy and fail to execute?  Anyone else struggle with this?  Anyway,  tomorrow is a new day, and my goal is to get every calorie that my meal plan calls for, and then to do it again the next day and the next.  Forget 10 lbs in a month, I get I can get it in a week if I do that!!  Carpe Diem! Time to take care of business…peace out.

So I have decided that I am being far too lazy.  My meal plan at this point requires me to have 4 meals by lunch, which means I need to get up around 5:30 for my first Breakfast.  Whenever I do this on a consistent basis I see and feel a huge difference throughout my day and in the gym.  The problem is…I often find myself cheating on days…especially when I don’t have to get up early anyway.  What is my problem?  If I know a certain plan is going to bring great results, why in the world do I get lazy and fail to execute?  Anyone else struggle with this?  Anyway,  tomorrow is a new day, and my goal is to get every calorie that my meal plan calls for, and then to do it again the next day and the next.  Forget 10 lbs in a month, I get I can get it in a week if I do that!!  Carpe Diem! Time to take care of business…peace out.

So I have decided that I am being far too lazy.  My meal plan at this point requires me to have 4 meals by lunch, which means I need to get up around 5:30 for my first Breakfast.  Whenever I do this on a consistent basis I see and feel a huge difference throughout my day and in the gym.  The problem is…I often find myself cheating on days…especially when I don’t have to get up early anyway.  What is my problem?  If I know a certain plan is going to bring great results, why in the world do I get lazy and fail to execute?  Anyone else struggle with this?  Anyway,  tomorrow is a new day, and my goal is to get every calorie that my meal plan calls for, and then to do it again the next day and the next.  Forget 10 lbs in a month, I get I can get it in a week if I do that!!  Carpe Diem! Time to take care of business…peace out.

I have been trying to figure out the best way to work out my legs.  They don’t have much meat on them, and I think part of the reason is because I have a difficult time on leg day.  I have some physical problems that greatly limit my range of motion, especially when weight is added.  So my questions is…would it be better for me to put very little weight on the bar, and squat as far as I can, or put more weight on the bar, and not complete a full squat.  Any help anyone could give me would be awesome!

MONDAY: Chest
Bench - 4×8 at 125
DB Bench - 2×12 at 45 (2nd set drop set)
Incline - 4×8, 7, 6, 7 at 95
DB Incline - 2×12 at 35 (2nd set drop set)
Decline - 4×6, 6, 5, 6 at 100
Flat Cable Fly - 4×10, 10, 8, 8 (last two sets drop)

TUESDAY: legs & Tri’s
Squat - 4×10 at 60 (working on squatting deeper w/ lighter weight)
Let Ext. - 2×12 at 55 (2nd drop)
Leg Press - 4×8 at 135
Leg Curls - 2×12 at 70 (2nd drop)

Lying Tri Ext. - 4×10 at 45
Dips - 4×8 at body weight
Pressdowns - 4×8, 8, 7, 6 (last 2 sets drop)

this is the 10 lb plan workout; The plan calls for working triceps with chest, but it takes about 2 hrs so I moved them to leg day to save time.  Any feedback would be awesome…I will try to post as I progress in strength.