Mat Kearney's new CD is a Great one!

This song is a little old..but a goodie

Well Well Well

It's been awhile huh? Well I'm back on track and ready to kick your ass! Well my ass at least.
These are what we in the art community call works in progress. :) Small and weak Legs. They will get bigger!!

The Demon of Continue

9-11-01

God I remember sitting up in bed and my Wife always has the TV on. I remember seeing the fire and a local firefighter saying how bad this was. I, knowing nothing, thought it wasn't that bad. I was getting ready for work and putting my boots on and the second plane hit. I remember being stunned and confused. I said screw work this is something entirely catastrophic. I remember the building falling and I said something like WTF? I remember being instantly furious , sad, horrified and helpless. What a horrible day in our lives. It seemed as though that day would never end. 2,987 people died that day. The first firefighter to die that day was killed by a falling body. The horror stories are endless. I thank God everyday that I live and I am able to see my children grow. Life is so fragile

Feeling Unmotivated for the Gym?

This clip is awesome.

Take the World Upon Your Shoulders and Burn burn burn burn burn

All the bridges in the world
Won't save you
If there is no other side
To cross to

When your not feeling ugly
And the world's not too much
Take the world upon your shoulders
And burn, burn, burn, burn, burn

Half full glasses
Lost in empty houses

Violent, big and violent
Like a thing that's big, big
And violent

The Kids Are Growing Up!!

I figured enough about me and would show the progress of my life. To think when I first started BFL, the little girl you see here was just a month shy of being born. Now that is what I call perspective.

Wanna see a dirty mirror?

Well I think my chest has gotten a little bigger. I need to take measurements.
Todays workout went like this

• Flat Bench
• Bent over row
• Military Press
• Barbell shrug
• Close Grip Bench
• Barbell Curl

Back at it!

Monday
· Bench Press 3 X 4-6
· Bent Over Row 3 X 4-6
· Military Press 3 X 4-
· Barbell Shrug 3 X 4-6
· Close Grip Bench 3 X 4-6
· Barbell Curl 3 X 4-6

Today I went to Elliot's Natural Foods and got some CLA, Fish Oil Capsules and Acetyl-Lcarnitine

(Carnitine is a non-essential amino acid. Carnitine is acetylated into Acetyl-LCarnitine
(ALCAR) in the brain, liver, and kidneys. The amino acid L-Carnitine plays a
vital role in energy metabolism, specifically the transport of fatty acids into mitochondria
where they can be oxidized. ALCAR is the most popular form of supplemental carnitine.
ALCAR has a nutrient repartitioning affect, meaning it aids in sending nutrients
to skeletal muscle where they can be used for energy over sending nutrients to fat cells
where they can be stored. What this means is ALCAR has to ability to aid in muscle
growth and fat loss by increasing fat oxidation and cellular metabolism (Iossa, 2002). A
study done on women found that supplementing with ALCAR increased fat loss and fat
oxidation during exercise (Hongu, 2003). Research has shown ALCAR to have a
synergistic effect with ALA.
Hongu N, Sachan DS. Carnitine and choline supplementation with exercise alter carnitine)

Anyway you get the point. I'll give anything a go and report back. I'm really dosing one the CLA and Fish Oil.

Fish Oil supplements contain important essential fatty acids (EFAs), specifically
the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Most people's diets are deficit in these Omega-3 EFAs. Fish Oil has been shown to
increase fat loss and decrease fat storage through a similar mechanism as Sesamin,
making it a great addition to an endomorphs supplement regime.

Studies have shown CLA to inhibit transcription of enzymes involved in de novo
fatty acid synthesis/lipogenesis, desaturation of fatty acids, and triglyceride synthesis [4].
It is believed that CLA decreases the activation of PPARgamma, resulting in the
attenuation of fat cell differentiation. In mice, CLA supplementation has been shown to
decrease adipocyte number and size as well as cause apoptosis (cell death) of adipocytes
[4] and researchers believe CLA to have similar properties in humans.

Tomorrow is leg day. I'm going for a personal best on all lift

God Bless the Country Singer

Persoanlly, I would have kicked her to the curb, but you know country songs and their singers. They must always strive for the ultimate in depression.

Week 2 Day 5

Friday – Arms

• Standing Barbell Curls - 3-4 sets 12 reps
• Preacher Curls - 3-4 sets 12 reps
• Hammer Curls - 3 sets 12 reps
• Triceps Press Down with V-Bar or Rope - 3-4 sets 12 reps
• Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12 reps
• Weighted Dips - 3 sets 12 reps
• V-ups - 3-4 sets 30 seconds
• Leg Raises - 3-4 sets 30 seconds

Well today started out crappier than crappy gets. Just one of those days in which everything is forgotten. Maybe I'm alone in that. I get in my truck and forget this..forget that..forget this etc etc. Well I came home for lunch and surprise surprise I find out I'm posted on the BFL website as a runner up or something like that. Pretty bizarre. It's pretty exciting but this stuff really is beyond my comprehension. It'll sink in at some point.

Today was arm day as you can see above. I crushed it. I went heavy as Hell and nailed everything. But today is screwy and life had to let me know it wasn't finished with me yet. I get on the elyptical for my 30 minutes of staring at myself in the glass. I'm 15 minutes in before I realize I have to be somewhere 10 minutes prior. I punch the elyptical machine without even realizing it and run down and change back into my clothes without showering. Yea gross I know. Well I find out it was nothing anyway. I pray tomorrow goes in my direction or I hire an exorcist.

Week 2 Day 4

Today was a free day so I leave you with a picture. Oh and my workout songlist:
1. Minus One - 40 Below Summer
2. All These Things I Hate (Revolve Around Me) - Bullet For My Valentine
3. The serpent's kiss - Symphony X
4. Tears Don't Fall - Bullet For My Valentine
5. Soul Creation (Album Version) - Cinder
6. Headup - Deftones
7. Stupify - Disturbed
8. Prayer - Disturbed
9. Stricken - Disturbed
10. Die Motherf*cker Die - Dope
11. Survive - Dope
12. No Way Out - Dope
13. Wait - Earshot
14. Hey Man Nice Shot - Filter
15. Endangered Species - Flaw
16. Payback - Flaw
17. Awake - Godsmack
18. Re-Align - Godsmack
19. Facing What Consumes You - Hatebreed
20. I Will Be Heard - Hatebreed
21. My Curse - Killswitch Engage
22. Not Falling - Mudvayne
23. Dig - Mudvayne
24. Suffocate - Motograter
25. Breathe Into Me - Red
26. Black - Sevendust
27. Enemy - Sevendust
28. Face To Face - Sevendust
29. What Drives The Weak - Shadows Fall
30. Fly From The Inside - Shinedown
31. Crying Out - Shinedown
32. Nobody - Skindred
33. Downfall - TRUSTcompany
34. Stronger - TRUSTcompany
35. Determined - Mudvayne

Week 2 Day 3

Wednesday – Back

• Bent Over Barbell row - 3sets 12 reps
• 1 Arm Dumbbell Rows - 3 sets 12 reps
• Cable Pull Downs (like dumbbell pullover but with cable standing) 3sets 12 reps
• Wide Grip Pull downs - 3 sets 12 reps
• Dumbbell Shrugs with Abduction start - 3 sets 12 reps
• Hyperextensions - 3 sets 12 reps - smooth and controlled motion

Well this morning was uneventful. Well it was until I went to put my feet into my workout shoes. I love having small children at home. Something was in my shoe and guess what? A green and yellow crayon fell out onto the gym floor. I hurriedly scooped them up as to not let anyone else see. I do have a reputation to uphold. lol

I went to the local library to see what kind of diet, nutrition and weigh training books they may have and they had nothing. Tomorrow is my day off from the madness of fitness.

Week 2 Day 2

Tuesday – Legs

• Squat - 3 sets 12 reps each leg
• Straight Leg Dead Lift - 3 sets 12 reps
• Leg Curl - 3 sets 12- reps
• Leg Press - 3 sets 12 reps each leg
• Leg Extension - 3 sets 12 reps
• Standing Calf Raises - 3sets 12reps
• Seated Calf Raise - 3sets 12reps

Today was great! I went really heavy on all lifts. When I got to the leg pres this monster was just finishing his set. He began taking the plates off and I said hey don’t worry about those I’ll take care of them. Now this guy is easily 6’5” and weighs at least 300. He kept mumbling something like I was trying to do you a favor or something like that. Well I stuck another plate on each side and did 3 sets of twelve. It wasn’t miracle weight or nothing but it was 6 plates on each side. I was proud that this little pygmy person could push what that hulk could. J That powder I mentioned before XTEND does work. My legs feel great right now and they shouldbe blown to dust.

Week 2 Day 1

Monday – Chest

• Incline Barbell Press - 3 sets 12 reps
• Flat Bench Press - 3 sets 12 reps
• Dumbbell Flys - 4 sets 12 reps – smooth and controlled motion
• Push Ups - to failure
• Crunches - 3 sets 30 seconds
• Reverse Crunches - 3 sets 30 second
• 30 minutes of medium intensity cardio.

This morning’s workout went very well. How do I know this? Well I felt I could have done better. That is when I have a good workout. You’ll notice that the reps went down. Well the weights went up substantially.

I went to my Uncle’s BBQ last night and cheated a little. I’m sure this had no effect other than filling the muscles and making me sleep poorly.

I really considered doing the summer challenge just to have some extra motivation. I don’t think it would be fair if I did so. I will show them why I didn’t do it and I assure you they will be thankful. Snicker. Basically what I’m saying is I’m going to kill these next 15 weeks.

Day 6

Saturday – Shoulders

1. Dumbbell Military Press NO BACK SUPPORT - 4 sets 12-15 reps
2. Seat Front Dumbbell Raise NO BACK SUPPORT - 4 sets 12-15 reps
3. Standing Side Lateral Raise - 4 sets 12-15 reps
4. Bent Over Rear Delt Fly - 3 sets 12-15 reps
5. - smooth and controlled motion
6. Seated Calf Raises – 4 sets 15 reps

I was a little tired this morning and felt awkwardly unprepared. When I got to the gym it was closed. I realized they don't open on the weekends until 7:00. What kills me is I already supplemented myself for the workout i.e. XTEND
And pre-workout creatine. WTH!, So I went to a job site for an hour in my workout clothes and did stuff for an hour. As soon as I started working out I felt a million times better and focused. I'm not going to post my weight because really..what's the point? I think I've leveled off anyhow. Tomorrow is a no weight training day but I will run in the morning. I have a big BBQ tomorrow night and I'm debating whether or not to eat like a normal human being. So far 6 straight clean eating days. I mean perfect.

Day 5

Today was day 5. 5 days of eating clean and 4 days of weights and 4 days of cardio. Yesterday was a no-weight training day.

Friday – Arms

1. Standing Barbell Curls - 3-4 sets 12-15 reps
2. Preacher Curls - 3-4 sets 12-15 reps
3. Hammer Curls - 3 sets 12-15 reps
4. Triceps Press Down with V-Bar or Rope - 3-4 sets 12-15 reps
5. Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps
6. Weighted Dips - 3 sets 12-15 reps
7. V-ups - 3-4 sets 30 seconds
8. Leg Raises - 3-4 sets 30 seconds

Current Weight 162.5

Day 3 (yesterday)

Eating is still 100% Every twenty-first meal is a carb. load. I almost puked last night eating all that sweet crap. Anyway yesterday's workout went like this.

Wednesday – Back

• Bent Over Barbell row - 4 sets 12-15 reps
• 1 Arm Dumbbell Rows - 4 sets 12-15 reps
• Cable Pull Downs (like dumbbell pullover but with cable standing) 4 sets 12-15 reps
• Wide Grip Pull downs - 4 sets 12-15 reps
• Dumbbell Shrugs with Abduction start - 4 sets 12-15 reps
• Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motion

Today is a non-workout day. I'll continue to eat clean until I no longer can. :) This program is 16 weeks. Weight 165

Well.. Well.. Well.. Day 2

This is day 2 of Game Over. Don't ask.
Yesterday's workout
Monday – Chest

• Incline Barbell Press - 3-4 sets 12-15 reps
• Flat Bench Press - 3-4 sets 12-15 reps
• Dumbbell Flys - 3-4 sets 12-15 reps – smooth and controlled motion
• Push Ups - to failure
• Crunches - 3-4 sets 30 seconds
• Reverse Crunches - 3-4 sets 30 seconds
• 30 minutes of cardio (elyptical 135-155 HRM)

weight 170

Today's Workout
Tuesday – Legs

• Squat - 3-4 sets 12-15 reps each leg
• Straight Leg Dead Lift - 3-4 sets 12-15 reps
• Leg Curl - 3-4 sets 12-15 reps
• Leg Press - 3-4 sets 12-15 reps each leg
• Leg Extension - 3-4 sets 12-15 reps
• Standing Calf Raises - 3-4 sets 12-15 reps
• Seated Calf Raise - 3-4 sets 12-15 reps
• Cardio..Are you crazy?

weight 168

Week # 2 Tired and focused..an oxy"moron"

Week 2 of the Krew Challenge. I’m freaking tired tonight. Daaang!

• Tonight I did close stance Deadlifts
• Weighted chin-ups
• Hammer curls.

All these were done in pyramid increases to a comfortable 5 rm. I have found that my 5 rm is nearly the same with squat, bench, and Deadlift. The Deadlift goes a little higher.

Well now I'm like the rest!

I've entered the BFL challenge. I sent in my packet. I threw a couple hundreds in the booklet to..... you know sway Porter. Alright I didn't do that but my entry is in motion. Now I guess I wait a couple of years to find out whether I won or not. My essay sucked. I'm not missing a leg or beaten by my Father. Oh well.

I'm carb cycling like a mofo. My breakfast alone was over 750 calories. I'm hittin it hard and trying to build some hurtin' bombs. I ran my 5K in 21:48. I know I can beat that and will tomorrow. I'm shooting for 20 minutes flat. That will be balls to the wall haulin'. My frame is getting bigger so it's not getting any easier. I've said this in the past and people have been asking me what my goals are.
My goal is to become a freak. I'm starting to get some funny looks now. I want to be crazy looking. Starting in July I'm going to make this my main priority. I'm thinking I'll join the Tracker Summer Challenge. I've got to stay motivated. If I lose the Spring Challenge I will sign up for sure. They haven't seen nothing yet. :) I want my back to look like this

The Krew/Blue Challenge

I challenged Krew ie Kari over at T-Nation to a little competition. I'm not sure what the prize should be. Bragging rights I guess. A little competitiveness never hurts now does it. She's doing the
Real Fast Fat Loss And I'm doing the Bodybuilding's Next Frontier
The Waterbury High Frequency System

Well this is my starting pics. Front and back. I just finished week 1

Thank You

Thank You!!

Karla

Leslie

Eileen

Chantal

Lori

Michelle.

It was kind of fun…….I need to get that EFL book. My eating choices are so boring.

More Pics

Finished the Men's Tracker Challenge

It's over and I could not be happier.!!! Thanks to everyone that visits this blog and has given me support. You have been the key to my final outcome.

22:45

My latest 5K time. Next week I will be taking it easy. No lifting and no running. After that I will kick it into gear again. I had a good time in Yosemite last weekend. Too many people though. I don't like crowds. When I go camping I kind of like the solitude. I can be anywhere near water. The ocean is my favorite. I could spend hours just watching waves roll in. This first picture is my daughter not pulling her weight on our hike.


The second picture is the falls.


The third is El Capitan.

The Road

The Road
I Just finished this novel today. The book floored me. If you have a man in your life and he has a son, buy him this book. This book is unforgettable. It will be branded into my head forever. After I got home I could think of nothing more than to hug my son. It is the story of a Father and son in a post apocalyptical world. They go through the trials of surviving a sort of Nuclear winter. It is not a sci-fi novel but more of a fragile and heart wrenching love story. If you do buy this for your man keep your eye on him as he nears the end. I had to actually put my sunglasses for the end of this.

2 more weeks

I'm sooooo close to the end of this challenge I can barely stand it. Here are my latest pics.

5K in 23:45

That is my fastest time yet. What's weird is I wasn't too winded. It's hard for me to tell how fast to run in the beginning to get a good time. I feel like I'm going fast but not as fast as I should be.

Our team Team Asylum ran a 2 miler. I'm really proud of all of them. They actually did it without any bitching. This team couldn't have turned out any better.

Here is a pic of my family. I know you thought I really wasn't married. She'd kill me if she knew I did this.

Well, here is a pic.

This diet has made me into a monster. I don't know whether I'm coming or going. Help me Beka! I'm short tempered, irrational and kind of bi-polar. eek. I'm not like this at home, thank God. I'm just on the edge I think. Chicken again? Cottage cheese again? Oh the humanity.

Travelling Blows!

I was pretty bad with my diet. I mean nothing I can't overcome but my choices were horrible. You'd be amazed how people think they are eating healthy when in fact they aren't. I really have to bear down on these last few weeks. A positive note is I got compliments from all my relatives. I think they were a bit stunned. Well nothing much to say, just rant. I'll post pics later on in the week. I think you will be a bit stunned too. Or not. :(

I've been Working Hard.

I really like doing one body part a day. Basically this means I'm destroying that one badypart and giving it a week to recover. I think I'm down 2% BF more since the pic on the right was taken. I'm shooting for complete transparency. I'm very uneven. My right side is a lot more defined than my left side. I'll have to work on that at some point. Now I ask myself, what is the point to all this. I don't know. I think it's something that drives me. I'm not into this for money, admiration. I'm not going to be a bodybuilder. My face is too jacked to be a model and I'm damn too old to model underwear. I'm not even sure I'm doing this for health reasons anymore. I'm definitely not doing this to impress anyone. I'm sure the food I'm putting in my mouth is healthy but yuck. I think once this challenge is over I may try and take some classes on nutrition and athletics or I may just chill and take up art again and be a normal citizen. Get off this internet crap and devote my time to more self gratifying accomplishments. I'm whining and it shows. Sometimes I like to get this load off my chest. I've made a lot of friends online and I will miss them dearly if I go. I won't go completely and then do the old "Hi remember me crap". Isn't it funny how we'd miss someone we don't really know? I don't know any of you. You've never heard my voice, or how I bite my lower lip or drift off in thought like a loonie-bird. Bad habits. Well see? I just waisted 5 minutes of your life and mine.
"There is a tide in the affairs of men which, taken at the flood, leads on to fortune; ommited, all the voyage of their life is bound in shallows and in miseries."
Julius Caesar act IV Scene III

Whoooop!!

I'm still chugging along at high volume high velocity baby. I'll look for a new song to add to this blog. It is a little down beat. Well let's see, Tracker is Tracker. I'll tell you spending 10 dollars to get rid of all those ads was really worth it. Plus I added some of my art work there. I've got a pretty good team going. Team Asylum. They all seem very motivated and appear to be making progress. I like 99% of them.

My workouts are going strong. I feel a little beat up. abcbodybuilding.com wants to do an article of some kind regarding my Team Punishment project. Personally, I think abcbody..
makes T-Nation look like amateurs. These guys know their shizznit. With workout author's by names of Animal, Venom, you can be assured the workouts and science behind them will blow you up like bull. My latest pic. I'm halfway there. If I don't win the Tracker Challenge at least I know I gave it my best shot. It's been one Hell of a ride.

How am I losing all this weight you ask?

I'm eating the same garbage every day. Cottage cheese, green beans, brussel sprouts, oatmeal,CLA, the blood of the young. It's all good. No seriously it's all in the food and the volume of body punishment.

What am I doing?

Alright, so I weigh myself at the gym and it says 166.5. I sure don't look 166. I think I'm a fat skinny fat guy? I don't know. Anyway, a friend showed me this early pic of myself and I can't believe ho much my body has changed. The left is week -1 a year ago. Remember I already lost 10 pounds before this pic and I'm holding in my gut. The second pic is from today.

24:01 one second!!

I'm so close to getting below the 24 minute (5K) mark I can't believe it. 4 more days of Team Punishment and 8 1/2 more weeks of this Tracker Challenge. These are my current pics.

6 days left.

Well my weekend was a mess on the eating scale. I'm back to it now though. I ran the 5K yesterday in 24:15. I will get it down to 24:00 the next time.

I'm designing a new program that looks ridiculous. The way I look at it is this...TP didn't kill me so do something that will. One thing I I know and feel proud of is, I will never get outworked in the gym. Overtraining is a myth and feel it is an excuse. Have a good day. Ciau

10 days 24:40 5k

Well I ran my 5K yesterday in 24:40. It may have been faster cause at the last few feet the gym power went out. The belt speed was 8.5 when the gym went black and the belt stopped. I almost flew into the mirror.

The funny thing about running is I don't tire. My body will break down first. I'm just getting old.

The image on the left is my son. I didn't tell him I was adding weights and a dunce cap to him ha ha.

11 more days

11 more days of Team Punishment.

Bringing back memories

I miss gunning one of these beauty's

Week 9

I just took my pictures for the Tracker challenge and oh my!! I took them is horrible light and it looks like a definitive before photos. I'll put them up Monday when I start.

These pics I just took under better lighting. You'll notice how much fat I still have around my bid-section. I'll lose that in the last two months. I have a master plan.

And if you don't like my pics, my daughter has something to say to you!