woody47’s BodyBlog

i’v become my own physical therapist. one week in from my injury and i’m feeling better about the whole thing. i’m consentrating hard on my PT so i can get back in the game.       work hard everyone!

dislocated shoulder, i can’t be more pissed!

This is the year we will not only meet, we will exceed our goals.

i start a new workout program on monday, courtesy of my old coach from jr high and highschool. also i’v doubled my chicken portions, also a tip from coach.

i’ll update on how its working out in a couple of weeks

keep up the hard work everyone,  peace 

things have been going great. staying motivated and constantly tweeking my workout and diet. i am happy with my latest progress pic.

this has been my schedule:

6:15am: get up, drink water, get dressed

6:30am: for 30 min. punch and kick my heavy bag, w/ sets of jumping jacks, burpees, speed rope ect.

7:00am: breakfast: whey protien shake, 1/2 c egg whites, oatmeal or whole grain toast or healthy cereal, piece of fruit

9:30am: 3/4 c low fat yogurt w/ 1/4 c almonds

12:00pm: salad w/ 3oz grilled chicken breast, serving of brown rice or pasta or potato "somtimes i forget the starch"

2:00pm: whey shake, creatine w/ juice, piece of fruit

2:30pm: workout: monday-chest, tuesday-legs, wednesday-arms, thursday-shoulders, friday-back, saturday and sunday rest

5:00pm: whey shake, casein protein shake, creatine w/ juice

7:30pm: 3oz grilled chicken breast or grilled salmon steak, 2 c steamed veg. medly

10:00pm: casein shake and go to bed

i also take N.O. and a joint supliment.

if any experenced body builders read this and have suggestions on how i can improve i’m open ears.

thanks, and God bless,   woody 

3/21

bench press superset w/ peck deck: B 95/20 PD 30/20 - B 115/15 PD 50/15 - B 135/10 PD 70/10

incline bench superset w/ decline db bench: I 95/16 D 50/20 - I 95/11 D 60/20 - I 95/9 D 70/13

then i tried to do dips but i only got 13 with my own body weight when my wrist started to hurt because of the recent tendenitus

this is my latest eating/day plan

6:30am cardio 30min

7:00am  1 scoop of whey, egg whites, wheat toast or oat meal or cereal, banana

9:00am  yogurt or cottage cheese, almonds, and fruit

11:00am  4oz chicken breast, salad or steamed veg., serving of rice or pasta or potatoe or beans

1:00pm  2 scoops of whey, creatine ethle easter mixed in 100% grapefruit juice

2:00pm  workout

4:30pm  2 scoops of whey, creatine ethle easter mixed in 100% grapefruit juice

7:00pm  4oz chicken breast, steamed veg. medly, and serving of rice or potatoe or pasta or beans

9:30pm  1 scoop cacein protein

10:00pm  bed time

well, turns out the pain in my wrist was tendenituse. so, i took the week off from the gym to baby my wrist and to work on fine tuning my diet. so far so good, my wrist is feeling beter and i have a solid eating plan. i still have to take it easy on thy wrist though.

but, i made it to the gym yesterday.

3/20
squats supersetted with dumbell lunges: S 95/20 L 50/30 - S 115/20 L 60/20 - S 135/10 L 70/12

goodmornings supersetted w/ stiff leg deadlift: G 85/20 D 125/15 - G 95/15 D 135/15 - G 105/15 D 145/15

leg press supersetted W/ leg extentions and leg curls: P 150/20 E 90/20 C 50/20 - P 170/20 E 95/20 C 60/20 - P 190/20 E 105/15 C 70/15

i’m changing my rep range to 20/15/10 insted of 10/8/6 i think this will improve my work out.

monday 3/12 today my wrist still hurts. i’m going to take it easy untill it is back to normal. in the meantime, i’m working on a strickter diet and program. i don’t know what happend to my wrist but i hope it recovers fully soon.     you all keep up the good work,    woody

thursday 3/9: abbs and cardio

friday 3/10: warm up

curls w/curlbar:  hand in supersetted w/ hands out    in 65/10 out 65/10,  1n 75/8 out 75/6,  in 85/2 out 85/2,  in 75/5 out 75/3,  in 65/7 out 65/5

squats: 115/10,  135/10,  165/5,  155/5,  135/10

dumb bell lunges supersetted w/ stiff leg deadlift:  L 30’s/20 SDL 135/10,  L 35’s/20 SDL 155/10,  L 40’s/16 SDL 185/6

dumb bell hammer curls: 20/20, 25/10

i was a little low on energy on this work out.

this comming week will be different because i have mysteriosly injurd my right wrist. so for a miniut i’ll have to work around it