workoutSD's BodyBlog

new goals - Race for the Cure

workoutSD — Tue, 06 Nov 2007 22:56:02 +0000

I made a decision over the week-end that I was getting too fat and that I needed to start up with my cardio again. My feet are 100% better from the triathlon and I actually sort of missed the intensity of running. I was surprised too, but I am going to be in the Race for the Cure which is the foundation which supports Breast Cancer research. My employer is sponsoring a team so I joined in and I’m really excited about it.

Ideally, I’m hoping to beat my time of 25:58 which is what my time was for the running portion of the tri. This race is also 5K. Anyway, it is great motivation for me to keep up with my cardio and get back in the saddle, so to speak.

I hope to keep at the weight training but I also want to focus on running or other type of cardio as I enter a phase of cutting. I also got some Lipo6, which is a really good fat burner. I’m just waiting for it to come from bb.com

Thanks for reading and keep lifting…

My updated nutrition routine

workoutSD — Fri, 02 Nov 2007 02:38:14 +0000

My updated Training/eating Routine:

7:45 AM: wake up and eat 1 banana, 1 tablespoon of organic peanut butter, 1 cup of coffee with splenda and 2 oz of milk (sometimes I have 2 cups of coffee if I’m really tired) and a protein shake (4oz. milk, 1 scoop of whey, 29g protein total)

10:30 AM - meal 2: 1/2 cup oatmeal sprinkled with 2 tbsp of flax meal, 2 oz. of milk and a banana; 1 protein shake
12:00 PM – diet soda to suppress my appetite until 1:00 PM
1:00 PM - meal 3: usually a turkey sandwich (7-grain bread, 6 oz. of turkey, 1 oz cheddar, Lettuce, Tomato, Onion) or chix and broccolli

3:30 PM - meal 4: protein shake, apple or other fruit, 1 oz. of almonds
6:00 PM - meal 5: PBJ on whole wheat bread (organic PB and organic spreadable fruit) and cottage cheese flavored with pineapple. Sugar-free popsicles or no-sugar-added, low fat ice cream for desert.
7:00 PM – whey serving
7:05 PM - pre-w/o energy. N.O. Xplode
7:30 PM - weight training at gym, 1 minute rest between sets, 1 ½ minutes for legs
8:30 PM - post workout creatine serving , then cardio(30 minutes on the bike) or abdominals
9:00 PM - MEAL 6: protein shake, but this one has more umph to it. 8 oz. of milk and 1/2 scoops of whey so about 44g of protein and 15g of carbs.

Hopefully this new routine will work?!? Any feedback?

sustained release protein

workoutSD — Wed, 31 Oct 2007 01:07:56 +0000

I was thinking about trying something called MHP-Probolic SR. This is a sustained release protein that I think will help me burn calories all the time and prevent getting catabolic especially at night. This is what I was thinking about for post W/O:

Immediatley after: creatine

20/30 Minutes later: 1 1/2 scoops of whey shake with milk

30 minutes later: The probolic stuff for overnight.

I was also considering taking the probolic for pre-workout so I didn’t get catabolic during my workouts, what do you think? I want to know!

thanks…

well rested!

workoutSD — Wed, 17 Oct 2007 04:19:53 +0000

yesterday, as I already said, I took the day off and to be honest I was sort of bored. The positive thing is that I wasn’t all amped up from working out and pre-w/o nitric oxide supplements, hence… I got a great nights sleep. I even woke up before my alarm clock! I feel really well rested today because not only did I take the day off from lifting, but I got a full night’s sleep as well. Now I feel 100% ready for the new day to work out either my back and triceps or shoulders, I can’t remember at the moment which muscle group is up-to-bat.
I am thinking working shoulders is a better idea because I have been getting a lot of tendonitis in my elbow when I have been working my triceps lately. I usually just push through the pain but resting is probably a better idea.

Anyway, looking forward to a good workout tonight.

Lift heavy, live strong!

day off

workoutSD — Tue, 16 Oct 2007 01:12:56 +0000

Alright, today is Monday– a.k.a. the day I’m really tired and the gym is really crowded, what a great day for a rest day. I’ve been hitting it hard so I feel a rest day is deserved and required to let my body rest. On Friday, I got a terrible lift of my back and Triceps and I think it can be attributed to the fact that I wasn’t fully recovered. To be honest, I don’t think I’ve had a rest day for about 10 days, so this is probably a good thing!

Anyway, I hope I’ll be able to come back tomorrow and write something more interesting.

Keep lifting…

gettin pumped…

workoutSD — Mon, 15 Oct 2007 08:09:40 +0000

Hey everyone, went to the gym today and worked out the chest and Bi’s then I sprinkled in some abdominals. I did supersets of the following exercises

Incline Bench/Hammer Curls
Flat Bench/ 21’s/Pulse-ups
Cable Cross Fly’s/Cable Cross Curls
30 minutes of cycling

It was a great workout, really pumped super sweaty and intense! grrr…

increased weights

workoutSD — Fri, 12 Oct 2007 01:13:56 +0000

Everything is going great with respect to lifting, unfortunately I’ve been quite lax on the cardio, but have maintained due to intense weight training with supersets and a healthy diet. I’ve been really enjoying focusing on weight training, I really do love it. I have decided and purchased the BSN stack of NO Xplode and Cell mass for pre and post w/o, respectively. I have some more Superpump 250 that I want to use up. I think it works fine, but I really do not like the taste of it. In my opinion, BSN makes superior supplements. I also include Optimum Whey in my stack for protein servings throughout the day. It tastes very good, and it is very low carb, low fat, and also low priced.

I’ve been having a serving of whey as part of the pre-workout regimen as it was recommended in a magazine I read to increase your workout intensity and pumps. At first I was reluctant because I thought the dairy products mixed with the N.O. products would give me a stomach ache, but there was no discomfort.

This has been my routine for pre/post workout

Pre-workout, mix 1 scoop of superpump with 1 full glass of water, 2 times. Then also mix and consume 2-4 ounces of milk, 8-10 ounces of water, and 1 scoop of whey (24g protein) . The superpump tastes really bad so it needs to be diluted quite a bit and it also has to sit in the water for about 5 minutes before it’s all the way dissolved otherwise it tastes like eating medicine.
Drive over to the gym and do weight training, starting with cardio as a warm-up for 10-20 minutes.
Do the following supersets, rotating each day between the 4 cycles.

Shoulders/Abs
Chest/Bi’s
Legs/Abs
Back/Tri’s

I no longer do the abs everyday, I do them every other day but I to them weighted, instead of just my own body weight.
Anyway, when I’m finished I bring my empty, dry shaker bottle with a scoop of CellMass in it and I add water to it and drink immediately post w/o
Then I go home, I don’t rush, but i don’t dawdle either, and about thirty minutes after the creatine, I have a post w/o protein shake with 8 oz of milk and 1 1/2 to 2 scoops of whey to continue my recovery by converting my body back into an anabolic state.

Anyway, that’s what I’ve been doing for my workouts and it seems to be working well, this week I have been moving up almost all my weights to make sure I’m not stuck at 1 place and I continue to see progress in strength which will equate to an awesome body! LOL

Keep Lifting!

-Jeff

week-end workouts

workoutSD — Mon, 08 Oct 2007 22:57:10 +0000

I’m starting to slip back into cardio as I finish recovering from the race on the 30th (last sunday). I lifted my legs on Friday and it felt really good to put them through the range of motion and get all the blood flowing to them again. The remainder of the weekend was pretty anti-climatic with respect to workouts.

I got up early and got some AM cardio done, 30 minutes on the bike. However, I’m not sure whether or not I will continue with the AM cardio anymore for the following reasons:

I am finding I’m much hungrier all day long, which is good because my metabolism is nice and high, but bad if I keep grazing all day when I am at a sedentary job for 8+ hours.
As we move into winter it’s still dark out if I get up for the AM cardio. I’m not sure about everyone but for me, it’s real hard to get up when it’s still dark!

Anyway, this is what my routine has been, but I don’t usually post specific numbers about it.

Friday: Legs/Abs
Saturday: Chest/Bi’s
Sunday: shoulders/abs

Today, I will be working on the back and tri’s.

live strong, lift strong…

back in the lifting game

workoutSD — Sat, 06 Oct 2007 04:20:46 +0000

OK, like I said in prior posts/comments/goals. I have finished the triathlon, which was a huge deal for me, fortunatley for all my friends and acquaintances I will soon be able to stop talking about it constantly.

This has been my workout schedule this week:

Monday: off to continue rest from the race
Tuesday: Chest/Bi’s
Wednesday: Shoulders/Abs
Thursday: Back/Tri’s

It felt really great to get back into lifting and not doing cardio. I’m planning on picking it up again very soon, however I am still trying to rest my feet and legs because they got pretty beat up during the tri. Today I plan on starting back up at either cardio or lifting my legs, I will go very light to try and feel out how well my legs have recovered. I’m hoping it will help get them loosened up again and remove any leftover lactic acid that is still left over in the muscled (if any).

Anyway, like I said, I’m looking forward to not having to train with so much intense cardio for awhile. I plan on doing some moderate stuff pretty soon, but not every day like I was. Another plus is my diet has been fantastic this week! That’s always a plus when I can do that and I feel great too!

Keep lifting, and thanks for reading!

-Jeff

Official Triathlon Time

workoutSD — Wed, 03 Oct 2007 01:30:34 +0000

In this order…

Swim 500 Meters: 16:03
Bike 15 K (9.3 miles) 51:08 - this also includes all transition time
Run 5K (3.12 miles) 25:58

Total Time 1:33:09 - This was my first triathlon, thank you to everyone for your support!