workoutSD’s BodyBlog

Why are (most) Americans so lazy!?!?!  I was talking with a co-worker about how she wants to either get the stomach rubber band (a supposedly safer version of Gastric Bypass) or a weight loss pill, but she was reluctant because you had to exercise with both of them for healthy and effective results.  "What’s wrong with you?" I thought in my head.  This person will be getting tested for type II diabetes next week as well.  What’s wrong with Americans where they can’t get 30 minutes of exercise per day, I’m sorry but no one is THAT busy!  The problem is that Americans (Most, not all) are so lazy, not only do they not want to exercise, they are so lazy that  do not even want to think of a creative way to add exercise into their lifestyle.  The #1 health problem in America is obesity, crazy that in Africa they have the exact opposite problem.  What a messed up world! aahhhh!!!  sorry, on a lighter note…
I’m almost out of NO Xplode, but I will be switching to the Superpump 250, it’s made by Gaspari Nutrition which is a reputable brand.  I want to see if it works any different or better.  Someone in the gym recommended it to me, so I will try a container of it to see if I like the results.  I also have been taking cell mass made by BSN (it’s in the red container so it looks the same as NO Xplode), I think I’m getting a lot more mass in my arms, especially in my tri’s but my Bi’s also, I’m starting to look like one of those big guys, sweet!  It’s sort of hard to tell though.  Fortunately, this website is awesome for showing and proving quantitative results.  So if I take more pics I will be able to tell, but the mirror is always good too
Thanks for reading…

yesterday, worked out the legs.  It was a great workout too.  I switched up my routine a little bit to incorporate either new exercises or alterations of current exercises.  Here’s what happened yesterday:

• Squats
• Leg Press
• Calf-raises
• Smith-machine lunges

I did a lot of high rep stuff until I am fully flexible and feel comfortable with adding a lot of weight, usually 10+ reps.  I switched to regular squats from hack squats because I wanted a bigger range of motion, and I added leg presses and smith machine lunges to add some diversity to the workout and work on the quats and glutes some more to get some more junk in the trunk   hahaha

I skipped swiss ball hamstring curls because I felt like I was going to puke on my last set of lunges so I thought I should call it a day.  That’s when you know your getting a good workout…TITS!

until next time…

I went swimming this morning and for some reason I seem to actually be getting worse at it.  I’m not sure how, but I’ve been getting slower and tired much more quickly.

On another note, the cellmass seems to be working great.  I was reading up on it and realized that it is comprised of creatine ester which is superior to creatine monohydrate because more if it is absorbed and used in your body.  I’m excited because I’m noticing some great gains.  It also does not allow you to just retain water in your muscles.  It seems to be working although I don’t have anything quantifiable to validate those findings.  I suppose I can just measure to do so, but I know that I am getting a vein popping out in my bicep and my tri’s are looking real meaty!  Anyway, I’m just gonna keep working hard and see what happens when I’m done with the cycle.  I’ll take some pictures for sure!

until next time…

-Jeff

This morning, like every morning, I wake up at 6:00 Am with the intent to get my cardio done and done well.  Today, I actually did that.  Since the Tri is in sight with about 5 weeks left, I decided it’s important to make sure I excel at each component to make sure I do not fail during the actual race.  This morning, I woke up and successfully did the 5K run in 32 minutes, HOWEVER, that time does include a 5 minute warm-up and a 2 minute cool down, so the bulk of the running was done in about 28 minutes.  Anyway, I had a little coffee and I feel freaking amazing so far today.  We’ll see whether or not I crash in a few hours, LOL.

Weight Training:

I have also decided to change around my weight training a little bit to incorporate different muscle groups to make sure I am not doubling up on a specific muscle because it is a secondary in other exercises for other muscle groups.  What I mean by that is… rather than doing Bi’s and Back together (pull workout), I will do Tri’s and Back because when working out the back it already uses your Bi’s as a secondary muscle so I want to make sure that it’s rested enough.

I also re-vamped my abdominals.  Rather than incoroprating super-sets of sit-ups in between sets, I feel I have become more advanced.  I will be doing:

1. Panel-Poppers (or also called pulse-ups, I think they have a couple names) 3 sets of 20 reps
2. Decline sit-ups 3 sets x 20 reps
3. Leg raises 3 sets x 15 reps

I hope someone reads this one.  Brian, I’m mainly look in your direction, LOL

OK, so everything is going well with the weight training and cardio.  I’ve been consistent about getting up at 6:00 AM and alternating between swimming and biking in the morning.  Tuesday was my last workout with a trainer, and I’m really glad I did it.  I spent a grip of money but i learned a ton of great techniques for working out and how to do it properly, my muscles have been getting huge.

I’ve changed my diet to the following:

• 6 meals per day with 40g protein, 40g carbs, 10g fat.  I eat every 2 1/2 to 3 hours

When I stick to this diet, it’s amazing.  I’ve gained about 6 lbs of muscle in the past month and lost 5 lbs of fat (approximately).  However, for the past couple of weeks I haven’t been as "clean" with the diet as I would have liked, meaning there have been quite a few cheats.  I know that part of the reason is because it’s been really hot, and when man does that ice cream taste good on a hot day.  I’ve started eating sugar free Popsicles for something cold, so that should be a huge help.  Anyway, starting yesterday I am cleaning up my act and eating clean foods and sticking to the diet a lot better.

I am also starting a creatine cycle, I bought BSN CellMass to see how it works, if at all.  For anyone who’s interested I’d be happy to share my experiences.  So far there’s no side effects, but to be fair there’s no effects at all.  It’s only been a week, so I’ll wait until I’m finished with the container to figure out whether or not I want to pass judgement on whether or not I like the supplement.  btw… many people complain of stomach aches with creatine, I have not had this problem with cell mass.

thanks for reading, if anybody reads this

I’ve been on "vacation" at my parents’ house out of state and it is killing me not being able to do my workout routine.  They have a gym close by, but it’s part of a small rec. center and it’s just not the same.  It’s mostly middle aged or geriatrics who are just sort of farting around on some equipment, there’s very little if any energy in there, not to mention they close at 5:00 PM on week-ends.  I can’t wait to get back to 24-hour fitness in California! 

One good thing that has come of this trip though, since the selection of equipment at the gym is lackluster, I’ve been able to get some focus on the cardio for the triathlon.  I did a trial run of everything and it took me about 1 hour and 45 minutes, mind you I wasn’t trying for a specific time, I just wanted to make sure I could finish it. 

Looking forward to pumping some real iron!

Keep lifting!

~Jeff

yesterday morning, I started off with swimming but for some reason after about 20 minutes I became STARVING to the point where I was shaking when I got out of the pool.  But I couldn’t stop eating yesterday morning, it was weird, I finally had some coffee to subdue my hunger pangs. 

 Then after work (evening) I had an awesome chest, tri’s and bi’s workout.  I went up in weights.  I did a 90-lb overhead skull crusher which is a new record for me and the dips are getting too easy for me.  But my point is I’m getting a lot stronger and I’m happy about it.  It was a really intense workout, I did all supersets between chest, bi’s, abs and tri’s.  I always try to squeeze sets of sit-ups/abs during the rest between the muscle group I’m working.

Today, I had to take off because I was travelling all day   and don’t have any gym access but tomorrow I will be doing a trial run of the triathalon at my Mom’s gym.

Thanks for reading… until next time…

Yesterday, I worked out with Danny (trainer) and it was an intense full body cardio circuit consisting of

• Up-down shoulder presses
• Push up rows
• Squatting lat pulls
• hips/core strengthening(?)

I think that’s all of them for three sets, I had a little puddle of sweat around me, which was gross and awesome at the same time, LOL.  We were going to keep going, but I was about to pass out and/or puke, now that’s a great workout!!!
This morning I went swimming to continue training for the triathlon, 500 meters in 18 minutes!  Which is a personal best.  I did continue for the entire 30 minutes though just to continue with the cardiovascular conditioning, but at a slower pace.

until next time…

-Jeff