A supper freggin awesome cool blog

I haven’t written a new blog in forever, and allot of new things has been happening to me lately.  One of the biggest thing is I took time off work (military leave) now I’m home for 2 weeks (one more week remanding) bought a temp gym membership.  Start HIIT training, and actually I’m about to go out right now and Do 20 mins of it. its 10:10 pm…. Im not sure this is a good idea but oh well.

I’ll have allot more to talk about later on promise

I’ve been cutting for about 5 weeks now, and I can say Im pretty freggin happy!  i dropped 12 lbs. I can start to see definition in my Arms, back and chest.  theighs have lost 2 1/2 inches my body always pulls from that area first when im cutting.  I think my body will soon start too pull the fat from my stomach.  Pictures of my progress will be posted soon.  Just give me 2-3 more weeks! Im pretty excited but I want a bigger ego bost if I can post up better pictures. 

extreamly disapointed, two weeks into diet (i hate calling it a diet so lets call it healthy eating) I havent lost a pound. So something needs to change! ASAP!  I thought that if i concentrate more on eathing healthy that would be enough.  Sadly thats not the case so Im going to bump up my cardio from twice a week to, 5-6 times a week.  god I hate cardio but it needs to be done for my body type.

anyone need a running partner? =)

So I just got back from my 18 day vacation! had way TOO MUCH FUN!  and not enough will power to stay on track.  I could go on a long rant about what I did, and what I should of done.  So lets just keep this short.  I ate and drank way too much. However I did get about six 30 minute runs in, and about the same number of workouts so I dont feel too bad.  BUT! its now crunch time.  my diet started back up today also with my workout routine (two on one off) will be starting back up today.  Im pretty excited.

on the side note: I ran for the first time around San Francisco, and I loved it! the inclines brought on new challenges for me,  Loved the views loved how everyone I ran into was extremly friendly I would love to live out here.

short term goal:

stay on diet, lift hard, 8 hrs sleep

weekly goal:

drop 2 lbs

goal after 8-10 weeks:

drop down to 160 lbs.

So about a few days ago I decided to start on my cutting routine.  If anyone has been keeping up with my blogs and I know you all are! my original game plan was to continue for another two week and start cutting down on the first of May.  Well a few things came up I have a wedding (my older sister) to go to, and I’m going to see family i havent seen in a year and I dont want them to see me sloopy.  The wedding is 5 weeks from now. I know I know I wont be able to drop down to my ideal weight (currently 187ish 160 is my goal) but I will try to push my self to drop 15 lbs and yes! I do know thats pushing it 3 lbs a week is a bit much, and its not too healthy I will lose water and muscle weight. Sucks but it will happen.   I will try a two week transition into my diet and cardio plan.   For the Past two weeks I’ve dont cardio twice.  This week Im upping it to 3 times. Next week  Im going to be doing cardio 4 times. so by the first of May I should be in full swing cardio 5-7 times a week.  My diet well for the next two weeks I’m going to try and slowly get into it so like with my cardio by the first of May that should be 100% too………Am I making any sense?  Makes sense in my head… oh well I know I should proof read this but its is now time to start my work out. traps delts and tri.   *PEACE! *

So I started my cardio again… this morning at 9:30 am… very easy 25 mins of jogging and since its also my workout day for quads gluts and hams I gave my self a good amount of recovery time.  about 7 hour, but that was not enough for it affected my work out dramatically!  It was soo hard to complete  after the first set of barbell squats I was beat!   I Usually take no more then 1 min rest between sets, but i was huffing/puffing sweat dripping down my face My body wasn’t taking it! when I finished back squats I had to take a 4 minute break before I started the hack squat machine.  a work out I usually finish in 45 took me an hour today……

conclusion: I need to start doing cardio more often! <strong />

Question: Any tips of suggestions to doing cardio the same days as legs? or cardio the day after legs when it seems like you can barely walk.  Or can anyone point me to a good article about this subject.  Before when I would cut down, i would completely cut out working out legs since I was running everyday.

So I received a message from bb.com telling me "its been two weeks since I last updated my blog and since then I’ve had many people checked it out."  Well to my surprised the total number of visits jumped up.  Last time i checked it showed 12 total views now the number is up to 500…  How the hell? well lets give a quick recap what been going on the past two weeks. Workouts have been great, Still bulking up  I have been feeling a bit sluggish (overweight) so today I’m going to bring cardio back, nothing too bad I’ll start off easy -once this week twice next week and so on-  Just trying to get back into the grove of things so by May 1st when start my cutting program it wont be that much of a shock to my system.  Hows my diet been going you ask? well I am bulking up… and I’m doing it the semi healthy way taking in healthy proteins and healthy complex carbs, but I cant seem to put down the chocolate cookies! hahaha i love them!  Well its time to end this short time to head out to the gym for some cardio.

daily goal:  eat healthy, cardio then chill/relax until my workout this evening
weekly goal:  Complete all my work outs gain 1-2 lbs
Long term goal: continue bulking until May 1st then cut down (4 weeks) want to be 160-165 @ 5% bf

Okay so its been awhile since I wrote a new blog, I know you all missed me a lot (the ladies hopefully!)  so lets get give an update.  Been hitting the gym still as plan I had to take extra day off from my normal routine (2 on 1 off) but I got back on track the next day.  Workouts have been getting harder to stay motivated…. still pushing my self to stick to my plan, but a little push from someone out there couldn’t hurt…..anybody….nobody?….. hahah well i guess I’m on my own.  My diet well i would say its going good, I feel that I’m gaining healthy weight eating lots and different kinds of protien (take in beef, chicken, fish, whey, eggs every day) healthy amounts of carbs.  I can go more in depth into my diet but I’ll save that for another day.  OH i just realized that bodyspace has a separate section for your work out routine… So I will be transferring mine up soon…. oh who am i kidding soon will probably equal 1 month or more.  other then that how has everybody else doing?
a new thing im going to try to start my daily, weekly, long term goals hopefully if i keep reminding my self it will help me stay on track

daily(tomorrow 21st march) take in a healthy big breakfast, and several small meals after. working out shoulders triceps giving that 100% 8 hours of sleep
weekly gain 1-2 lbs of weight

long term goal.  bulk up until May first (6 weeks till) then back to cutting down goal 160-165 @ 5% bf

anyone else having a problem with their bodyspace? I was going to give you guys my work out for today but seeing how it took me 30 minutes just to log on, I have to be on the run again.  so for tonight ill post again with my quads (medial and lateral) gluts and hams… very intense work out! i love it and hate it!

lets get straight to the work out then I’ll give my input at the end

Quads lateral head

barbell back squat

keeping feet narrower (hits lateral/outside head of your quads better) and keeping your weight on the on the balls of your feet I like to stick two 10 lbs weights under my heals to keep them higher thus helping keep the weight on the balls of your feet. slow controlled motion.

10-12 reps 3 sets…. Sorry! I didn’t remind my self to recored all my weights

Hack Squat machine

position you feet the same as the back squat we are still working lateral head keeping the weight on the balls of your feet. I like to do drop sets with this work out. I will have six 25 lbs weights on three on each side. do 3 reps real slow 5 seconds down 5 seconds up never lock out your knees on this exercise, after 3 reps drop one 25 weight off… continue for 3 reps then drop another 25, repeat until all weights are gone. Finish with 5 reps all the way down then half way up hold for a few seconds then down…..there you go that was one set… repeat for a total of 3 set, now before I get angry comments I want to thank Milos Sarcev secrets of the pros dvd for giving me this work out!(look at me Im advertising Mr. Sarcev can I get a free t-shirt?)

Quads medial head

Leg extension legs wider and feet pointing outward around a 45 degree angle, and I like to alternate one leg at a time. nice and controlled hold a flex at the top. I wont take a break after I finish a set because since I’m alternating the other leg is resting while the other is working.

6-12 reps 3 sets

Quads medial head, plus Glutes

Smith machine butt squat

I’m new to this work out but I love it so far! before I continue I would like to thank www.buffmother.com  for this work out! position your feet wider then shoulder width, and your going to place your feet in front of the bar farther then normal I’d say around 2 feet.  Now your going to lean your back into the bar, but keeping your back straight! squat down past parallel, but not too low. pause and flex up! and squeeze your glutes!

10-12 reps 3 sets

Glutes, quads, and hams

Barbell lunges

standing position take a long step foward and out at a 45 degree angle trying to keep your body facing straight…… example keep your body facing at 12 o’clock step with your right foot towards 2 o’clock and with your left foot step towards 10 o’clock. this will hit your medial head better. I like to isolate one leg at a time… so do 6-12 reps with your submissive leg then 6-12 with your dominate leg. repeat for 3 sets

Glutes

Glutes kick back machine

"A woman exercise"…….oh shut the hell up! this is a great work out and should be done.

6-12 reps 3 sets

Hamstring

Leg curl machine

feet closed together curl up! down slow

6-10 reps 3 sets

leg curl machine single leg position your feet farther apart pointing outward.

single curl and no break switching to the other leg

6-10 reps 3 sets!

my thoughts.

If done correctly  this is a extremely tough work out, its a gut/heart check.  I say their are two check points the hack squats and the lunges would be were I would feel like collapsing. awesome work out! give it a try! oh and you know you had a great leg work out when the drive home in a manual car you stall about 5 times hahaha!  total lifting time 1 hour.

tomorrows work out back and calves.