Evening Lifter BodyBlog

I was tired as could be but hit it. Went out around 9 pm and did some shoulder warm up followed by seated shoulder press 120- 5x 5 and then  3 sets of side laterals, 4 sets of rear laterals on an incline bench, and 3 sets of shrugs with the BB. Then 9 sets of abs. Felt great. I don’t know that I recommend weighted planks the day after deadlifts. The shoulders were slightly sore from chest yesterday though felt pretty good overall.

I have been able to be really consistent and am loving it. I am up to 178 now only 2 pounds from the elusive 180.  Then time to reset goals. I was not eating enough. I have upped cals and protein and seems to be working. Going shopping this weekend for a whole new wardrobe. Almost none of my shirts for work fit and a lot of my pants are too tight in the legs. This is a good problem I think. Having the time of my life. I hope it never ends.

Tball tonight included rain, wind and hail. It was a blast (sarcasm coming through). I went from work without a coat. The kids were miserable. Our game was the last to be called of the three other games. I could not believe the kids hung in their. My son had some great hits despite being an ice cube.

 Take care and have a good week.

I had 54 hrs with 48 rs of  call on the weekend and then a 6 hr half day today. It was a long haul. Got to sleep a little both nights and felt pretty good until I was done today, fell asleep upon sitting down with the kids to watch a movie for their afternoon rest time. I then hit the garage which is getting warmer already. I did 2 warm up sets of BP and then 190lbs- 5 by 5. It felt great, up 2 1/2 pounds from last week though  with little to spare. I hope being exhausted was part of the blame. I was literally yawing for the first thirty minutes of the workout.  I then did three sets of IDBP, can’t wait for the new dumbells I ordered 55, 60 and 65. That will allow me to get to 72 1/2 with plate mates. I then did three sets of Incine DB flyes with 42 1/2 lbs. Felt great. Then 2 warm up sets of deadlifts 135 by 10 and then 220lbs 5 by 5. Felt good though almost puked, it was getting way to warm in the garage.  The 3 sets of BB rows, 3 sets of reverse grip lat pulldowns and then 3 sets of seated row. I had an awesome workout. 26 sets in one hour and 15 minutes. Cytogainer after and then dinner within the hour. I was stuffed.

 The boys got me out to play basketball after that for an hour and I was sweating again. It was a blast. The boy’s skills are coming along. Need one more and we will have a team. No intent to have another son. Son’s friends will be fine.

 Take care and a good lifting week to all. Mine started out great.

I had baseball with my middle son tonight and he had two great hits into the outfield beyond second base. He did great and has improved so much. I am one proud dad. On the way home was cut off by a series of three cars racing into my subdivision. I followed them which prompted them to speed even faster. I was cautious and caught up to them and had a good stare down before they all boogied into the house where they had met up. I called 911 though they would not act without me staying to make a formal complaint so, with my three little guys and me not wanting to expose them to any ugliness at this point in their lives, I returned home. I am going to keep an eye out for these TFTF jerks and hope to catch them before they kill a kid in our very busy neighborhood.

Why go into that? Well it made for one heck of a workout. I did 22 sets total. Can barely type at this point. Felt great. I am officially done with week two of a 5 by 5 and have seen so many gains. I truly feel that adding the dead in and going heavier than in the past has been the key to pushing me higher. I have tried to get 200- 250 gms of clean protein per day and was finally 178 yest. I fluctuate quite a lot depending on how much I eat and today was a little off due to a busy clinic schedule with a few crises that prevented proper eating. I am so psyched with the consistency I have been able to keep the last few weeks. I have the weekend on call so may not be able to workout much. I am likely going to be too sore for anything tomorrow so may take a three day break and hit it again next week. We will see, the weights call my name and it is so hard to resist.

 Take care and prayers for all to have a great end of the week and weekend.

I had a half day today after a 30 hr shift and 5 1/2 hrs of sleep. Yikes I was tired though visualized squats all day yesterday and wasn’t going to go without them today.  I did two warm up sets and then 190- 5 by 5  ATG straight up. They felt great. I followed with leg press on the smith machine for 3 sets, 250, 300, and 325. Followed with leg curls for three sets. Still no knee pain on the left with the leg curls. I am officially over  the medial meniscus partial tear. I had a great time. I had intended to hit calves though had dinner plans with friends. I had a Cytogainer shake 54 gms of protein after working out and one hour later a huge steak. Yikes I am full as I choke down some cottage cheese now. Trying to add protein up to 220 - 250 gms per day right now. Shooting for the elusive 180.

 Take care and happy lifting to all. Prayers to those with family who are ill.

I had a great time with my boys tonight shooting hoops. I can actually say that now as they are actually making baskets at 8 feet. It was a blast. I cannot wait for the nightly play after work. It takes the day and washes it out to sea.

 I had a late start tonigiht just after 9pm though did warm up and then 5 by 5 at 125 on seated shoulder press and then side laterals for 3 sets, rear laterals for 3 sets and reverse pek dek for a burnout set. It felt great. Then 6 sets of abs. I did decline cable twists for the first time from the low pulley on a decline bench in a partial sit up go full ROM left to right and then switched. It was a great oblique workout though perhaps not the smartest after deads yesterday. I hope to not regret them in the am.

 I am on call tomorrow so only tachycardia for cardio. Cannot wait until the half day on wednesday to hit it again. Making some consistent gains. Feeling great. Take care to all.

Chest and back. I did 7 sets of BP including 187.5 for 5 by 5, DBIBP for 2 sets and then DBIncline Flyes for 3 sets. Deads for one warm up set, then deads- 215 for 5 by 5.  Will go up  again next week, concentrating on form right now. Rows 140 for 5 by 5 and then reverse grip pulldowns and wide grip lat pulldowns for 3 sets each. 28 sets, 1 hr 10 minutes. Had a blast. Felt great.

 Thanks to all who comment on my blogs. I love the feedback. Thanks especially to those praying for the two year old patient I have that will not live beyond the mid teens. She has already sufferred so much I cannot imagine what is to come though my knowledge base knows. I am praying that somehow I am wrong in the diagnosis or that as Bando put it science catches up to her and she will live a normal life. God bless and prayers to all children especially those in need of health. Take care.

I hit one hour for 23 sets total of arms. Biceps 10 sets, triceps 9 sets and forearms 4sets. I had a great time. Felt good. Very pumped right now. I have been consistent this week and it feels so good. I hit 178 last yesterday and hope to hold and then push to 180 soon. Still wearing the same pants so still bulking. I know I likely need more calories though have to eat pretty clean for the cholesterol and triglycerides so focusing on protein for now. Work was crazy today. I lifted a 189 lb 11 yr old girl on to the exam table. I felt so sorry for her and yet cannot motivate her to do something about it. She is prediabetic at this time and heading in the wrong direction. The saddest part of today was discusing with a 2 yr olds family a disease that we just diagnosed that will take her life in the early teens.  It crushed my heart to discuss this and cannot even imagine how the family feels. Thankfully they have faith on their side. Prayers to this family for strentth to enjoy every moment. It spurred me to basketball with my kids tonight. They are improving and now mymiddle son is dribbling well. First my oldest and now middle, one more to go. We had a blast and then practiced some tennis drills. My kids are great and although I did not give them specifics they prayed with all their hearts for this little girl. Kids make it all right!!!

Take care, God Bless and prayers  to this family.

I did legs tonight. Late start just after 9pm. Full evening with the kids and a late day at work swallowed the evening. I did 7 sets of squats hitting 185 5 by 5 for full ATG squats. It was a blast. I moved the safety catches one lower and was able to get a more full ROM. It felt great and the knees are fine. Hams were still a little sore from deads this week so I did leg curls for three sets. This was the first time since Aug 07 that I was able to have pain free leg curls. I am so psyched. This is a huge improvement. That was the only deficit I had remaining after a partial tear to the left medial meniscus. Yeah!!! I  hope it does not come back to haunt me. I closed with 2 sets of leg extensions for the final burn. Then 2 sets of standing calves and 2 sets of seated calves. Worked quick only 42 minutes total for a good intensity throughout. It felt great. I had been ready for bed when I started so feel blessed to have had such a great workout. I can’t tell if it was speaking to BH today by phone or if it was the O 35 tank, though I had an incredible workout.

Take care to all and bring on the DOMS.

I had a great day. Half day post call. I got in just after midnight though had a 7 am meeting. Realized it at 6:50. Showered and made it there by 7:10. Not the way to start the day. Finished with a meeting 1- 1:30 and then picked my oldest up from school and he did homework in the garage at a makeshift desk I made for him while I worked shoulders. Shoulder press seated for 5 sets up to 115 then upright rows for 3 sets. Side laterals for 2 sets and one drop set and then rear laterals for 3 sets and one drop seet and a burnout set of rev pek dek. I then took my oldest to tennis. Came home and made dinner for everyone as my wife is sick and then 3 on 1 basketball until bedtime with my boys. I had  a blast. Totally cool day with a ton of family time and I got a daytime workout in.

 Take care to all. Off to eat again.

I painted my little guys room all morning and got everything hung up and cleaned up by three. Fell asleep for the first time I sat down for the day. Woke at 4:30 not thinking I would workout today as I was beat. Suddenly it hit  and I felt energized.Took the pre workout shake and then went outside and got rid of the turtle sand box that has fallen ill in the backyard. For fun i dragged it across the yard to where I was dumping it. Moist sand is a good heavy substrated to lift. I also moved a 700lb rock with boards for leverage trying to fix some erosion from the winter. It was a good warm up for the deads. The kids cheered on and went to lift it as well and realized there was no way. Aha, I still have their respect.  On to the workout, I did back and abs. 5 sets of deads, 5 sets of rows and 3 sets of kneeling v bar pulldowns. Felt great. Went easy on deads up to 225 focusing on form as I have  been out of deads for awhile. Followed with 4 sets of abs. Felt great. The hams were finally ready to hit deads today after legs earlier in the week. I am finally just about over the cold though now my oldest and youngest have cycled through and waiting for my wife and middle son to get it. It sucks.

 On call tomorrow so half day on Tues. I am already looking forward to working out then. Take care and have a great week!!