vanfreak’s BodyBlog

Well I did it.Based on the training advice from my Boss at work I’ve started going heavy.Squats three sets of 6-8 at 225.First set killed.Second set easier.Third set the weight was as light as a feather.

The funny thing is that as I   begin to look more muscular my measurements have gone down.I’ve  lost  half an inch here and there.But I look bigger!

Its really funny how that works.

In two weeks I’m giving a workshop on advanced weight training techniques.This has been the best year of my life and if anyone had any idea of how grateful I am well.I can’t even begin to describe it.Now if I enter this over 40 all natural bodybuilding thing then I’m going to have to really bring up my arms and shoulders…

Looks like Daddy has his work cut out for him!

That one really worked good!

One of the benefits of where I work is the things you learn.One of our trainers has years of experience training bodybuilders,powerlifters,even a few Olympic Athletes..he’s really taken me under his wing and shown me so much.My ideas on ‘mind Muscle’ connection are similar to his, but he puts it so much better than me.

Yesterday I went off to my old Gym where I have a membership and really concentrated on what I was doing.Started with light leg extension ,getting the blood flowing into the muscle thinking about how my quads work, then bang right into squats letting the gravity  feel where it was going,contracting the glutes,making  my mind ‘get the stretch’, hamstring curls,stiff legged deadlifts..I was knocked out flat.I felt like my whole body was functioning the way it should during a workout.More importantly these principles are helping me with my clients in a variety of different ways.I love my Job and my life!!!

Man how fast things change.I’m sitting here writing this and am totally exhausted-but a good exhausted..I taught a class in BOSU yesterday and the day before that I taught Bootcamp and then 30 minute abs class.Needless to say  the amount of energy expended was something.Funny thing is I am NOT a group fitness person.Doing a step class doesn’t appeal to me in the least….but my two bosses need someone to cover for them and no one else was available so it was me.Both were fun, but what made it worthwhile was that every single person that showed up for my Bootcamp came to my Bosu class the next day.And having a lot of salsa music helped! Getting to inspire people is probably the best thing though….

Man how fast things can change!I’ve been working so bloody hard and by no means is this a complaint.This whole process  has been one of the more interesting phases of my entire life.I’m working in two Gyms and I’m teaching[I have a Monday morning abs and core class..]I was teaching bootcamp as well but the demands on my time and energy have got to be managed more efficiently.

And I want to go further.I’m attending the ACSM annual general meeting in Seattle on the 28th-I’m only going for one day, getting all of my certification materials and I have already laid the groundwork for it.I plan on taking a year.It was so long to get evrything in gear and I have succeeded more than even I thought.I only ever wanted to get a job in a nice small community centre and train  a few people but to wind up where I have[a brand new facility built for the Olympic Games] is astonishing..

I am very happy and very grateful I also hit my target weight..170! Life is good!

well after a lot of work time in the gym etc. I finally went and wrote the  personal Training Exam..for my American friends reading this

here,where I live you do it through an organisation called B.C.R.P.A… I got 81% on the  exam and I was hoping for about 75% [its 70 to pass]..So now its one of the last steps on the way to finaly getting some work.I took a part time job in a  local community centre for not very good money just to gain experience and its been a great experience..they also have trainers and from what I  undertand I am totally in..You’ve got to remember I’ve never worked in a gym in my life, so at the age of 45 I’ve been having a blast teaching kids seniors etc. exercises showing off for the young kids its been great.Positive energy OUT!!!!

So now I’m thinking over the Holidays if I should do the ACSM certification…been giving it some thought..I was originally going to do ACE but  we use the ACE manual for our PT courses here… in between working hard at my OTHER job and enjoying the Holidays its been something to mull over.. anybody has any thoughts on it then let me know!

Been back on the full body workouts since last Monday…has taken a lot out of me but its been fun..Spending a lot of time concentrating on negs as I always do a lot of time under tension as well..I’ve been cutting my protein intake a bit[always watching my weight] been throwing in some 3 minute cardio intervals..so for at least the next four to five weeks its full body then I think an upper lower split..Just about to do some more studying really have to get my ass in gear and finish what I started.[ace exam etc.]had a paying client last week she greeted me the morning after our workout with ‘I Hate You’ ahhh success..she couldn’t move[NOT my goal for her..she was soooo out of shape]..LOL

Did a brutal squat day yesterday,I went more for volume due to the heat here..[been a great summer so far] but when its hot I just can’t lift as heavyu..

so I did 4 sets of 12 squats with 135…

4 sets of 12 T bar rows with only 35 pounds

hamstring curls four sets of 12…

and skull crushers 30 lbs….

all eccentric reps at a four second  count..its funny I feel more sore and tired[yes I did my stretching] than when I lift heavier..interesting all were done with a strict four second..its making a huge diff….

spend half an hour studying for my ACE exam don’t know when I’ll take it but am really  doing it-making flashcards,reading the manual getting into the gym etc..

right now I am so freaking tired and wired..can’t sleep,maybe I overdid it yesterday.

I did four sets of pullups/chin ups to failure

four stes of military press

and four sets of lateral raises..

and some ball work for abs etc.

spent a lot of concentration on the negative reps a very steady four count neg..and I am just exhausted[never mind walking  to work and running around like a maniac at work]

sitting here been up since 6:30 and I really need some rest…

Well I’ve changed my workout back on a split after doing five to six weeks of full body routines….Today I am as sore as hell after yesterdays workout which was:

 squats- 2 sets @ 135 3 sets at 185..

upright rows 5 sets @ 80-100

 and skull crushers 40 lbs five sets…

 been reading a lot of the Arthur Jones stuff and  have made an effort to really focus on the negative I’m doing a four second neg and man do I hurt today…I wanted to do a quick jog but the ‘ol legs ain’t having none of it…..tris hurt ferociously too..

That makes me REALLLLLY happy!!!

yep…

Couldn’t beleive it..

my socks have been bothering me been getting itchy skin from them took them off the other day and the top of my socks were indented into the bottom of my calves harshly…left real marks,,after puzzling for a minute or two I thought about it and grabbed a measuring tape..

 then I got significant other to do it…we measured three times..16 ,16 3/4 ,16.2…cold not flexed…

funny thing is I rarely if ever work the calves…

now if I could do the same with the biceps..