Blue's Life in a Nutshell

Warriors

2009-01-30T05:52:00.000-08:00

I was lucky, yet I was also untested. The test of combat is a once in a lifetime deal whether or not you have the fortitude to stomach such a thing. I'm pretty sure I would have handled it okay because I was trained to do so. This video really captures the essence of that Warrior spirit. Thanks to all the service men and women that fight for our freedoms.

1-27-09

2009-01-27T20:31:00.000-08:00

And the sun will set for you,
The sun will set for you.
And the shadow of the day,
Will embrace the world in grey,
And the sun will set for you.

Um..I rocked my chest

2009-01-26T18:23:00.000-08:00

1-26-09

Food-Excellent
Mood- eh

5 rounds of Smith Incline BB, DB Flat Press, Cable x-Over

Incline Press
205 (4) 185 (1) Reps=6

DB Flat Press
60#(5) Reps=12

Cable X-Over
35(5) Reps=25

Eliptical 35 minutes / BPM 155-175 Calories=515

Eating was right on.

_"Pain is Temporary-Glory is Forever"

Another day 1-22-09

2009-01-22T20:54:00.000-08:00

Back and a bit of legs...

5 rounds of Seated Cable Row, Lat pulls and Straight-Arm Pull downs.

Seated Cable Row
6x 165
6x 170
6x 185
6x 190
6x 210

Lat Pulls
12x120
12x120
12x120
12x135
12x135

Straight Arm Pull Down
25x40
25x40
25x40
25x45
25x45

Squats
10x135
10x185
6x225
6x245
3x275

I don't think I logged Tuesday's Workout. :)

Good Bye George

2009-01-21T18:44:00.000-08:00

I know some people hated George but I liked him. He did his best against some of the greatest odds that has ever faced any President.

As Americans, we believe in the power of individuals to determine their destiny and shape the course of history. We believe that the most reliable guide for our country is the collective wisdom of ordinary citizens.

Here is a great video of The President. CLICK

Monday 1-19-09

2009-01-20T08:15:00.000-08:00

I've started Phase 3 of my mass building workout. Now it's all circuit training.

Mondays workout: 5 rounds of

S. Machine Incline Press 185x6
Flat DB Press 60x15
Cable Crossover 30x25

This was a fast workout but it was sufficient

Greg's Brief Musical Brain infecting interlude

2009-01-15T08:14:00.000-08:00

I Fear Not...

2009-01-15T06:32:00.000-08:00

"They that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; they shall walk and not faint." Isaiah 40:31

I'm passing the fear unto someone else because it doesn't reside in my heart anymore. I'm learning to be safe but disregard the warning signs and fear-inducing paralyzation of my will. I refuse to not let fear hold me back any further. I refuse to care what others may think of me and I will conquer any self-pride.

Yesterday was leg day and it went well.

Squat
8x185
8x225
6x245

Hack Squat
15x90
15x115
15x115 (no tears I swear!)

Leg extension (one leg)
25x10
25x10
25x10

For cardio I did 30 minutes on the elliptical.

Today is Shoulders and arms.

"Life is just a tire swing.." -Jimmy Buffet

2009-01-14T06:05:00.000-08:00

Yesterday Sucked! I was extremely tired but went to the gym anyway. It was around 7:30. These workouts take nearly 2 hours. I get there and the gym is fully loaded. So many people in which 1/3 were actually there to lift. The rest of these folks just sit around flapping their jaws. Luckily, I was able to get through my workout without one hesitation.

Cable Lateral Raise.
10x30
10x40
8x40

Seated Shoulder Press
15x35
15x50
12x50

S.Machine Shoulder Press
25x65
25x85
25x85 (this was very hard)

Dumbbell Shrugs
10x100
10x110
10x115

Skull Crunchers
10x40
10x80
8x80 Bones were hurting here

Bench Dips
15xBW+65
15xBW+75
15xBW+85 (too easy)

Close Grip Bench (EZ BAR)
25x60
25x80
25x90 (the EZ bar tends to wobble making this a tougher exercize)

Cable Concentration Curls
10x30
10x40
10x50 (harder than I thought it would be)

Incline Bench Curls (Slow contraction)
15x25
15x25
15x25 (tough)

Barbell Curls
25x30
25x45
13x45 (stopped..arm pain too much)

Today is my legs workout. I plan on thoroughly destroying them. I do need to do cardio after which is gonna be tough. Tough is good. Game plan is squats,hack squats, leg extensions. I need some calf work as well not running hardly at all anymore.

Here is a pic I made for fun:

EH

2009-01-13T08:08:00.000-08:00

One of these days I will start to log what I'm doing as far as fitness goes. I feel I need to be more accountable and maybe this is it. Sometimes I wonder to myself why I continue this muscle building. I think it's an addiction, albeit a good addiction. I will use this place only to log my progress. I've realized that I've spread myself out too much. This is my home and where I started. These forums are life sucking machines. Tracker is still good. It is run okay. The fact it is still up at all is amazing. I've noticed folks drifting to transformation.com and it's cool. Whatever people feel will help them. Team Asylum is doing great! The folks are motivated and going strong. I have always enjoyed the personalities on that team. It's tough running a team. I find myself feeling bad because I get requests to join yet I have no room. Why can't everyone join? Well it isn't fair to the other members to have to read 1 zillion posts or have to feel obligated to give personals to a million members.

I'm currently 170 + or -. This is heavy for me. I don't look heavy but I have the spare tire slowly creeping back. I will up my moderate cardio as much as I can so I can get a lean muscle gain. I'm curently doing a mass building program. The workouts take forever but man does it ever work.

Yesterday's Workout.
Incline DB Fly
10X35
10X45
10X50
10X55

Incline DB Press
15x55
15x65
12x70

Barbell Flat Press
25x135
25x140
20x140

Straight-Arm Pulldown
10x130
10x140
10X140

Bentover Barbell Row
25x95
25x115
20x115

As far as my personal life? Well that is another story. It's in limbo. The kids are getting big. Chloe will turn three in March and Cameron will turn eight in August. I'll post pics soon. Asta

He He

2008-09-21T12:23:00.000-07:00

Starting Picture

2008-07-10T20:57:00.000-07:00

Week 0 This is my starting pic. In twelve I will be bigger! I hope!

Time to build and not Look back!

2008-07-08T21:50:00.000-07:00

Date: 7-07-08

Weight: 165

Note: This is my first day of a 7-day muscle-gaining program, 5 days High calorie 2.5 days low calorie. The workout felt great! I went light enough on some and heavy on others. Arm is bothering me still on the curls.

Body Hit: Full Body

Supplement Pre: Just multi-vitamin and fish oil

Workout: all sets and reps minus warm up
Incline DB Press 3-4 x 8-10
65

T-Bar Row 3-4 x 8-10
150

Lateral 3-4 x 8-10
30

Squat 3-4 x 6-8
225

Leg Curl 3-4 x 6-8 (seated)
80

Calf 2-3 x 15-20
120

Pec Fly 2-3 x 15-20
100

Pulldown Or Chin 2-3 x 12-15
Chin 1x 12
Pulldown 2x 15
130

Incline DB Curl 1-2 x 10-12
25

Decline DB Tri Ext 1-2 x 10-12
30

2 x 20 Back extensions

I'm a proud Cappy!!

2008-06-30T22:30:00.001-07:00

Sunday's Run

2008-06-28T14:45:00.000-07:00

I've been increasing my runs and then fell a bit. Well when I do that I have to start again. The knees kill me after about 7-8 miles. My goal is to run in the SanFrancisco 1/2 marathon. This will be my first official run etc. I once ran a Mountain to Meadow run in McCloud CA. and I won that. I won a cow patty. Yay.

Tomorrow I'll be running 11.47 miles along the American River. It sould be beautiful. I hope I make it.

What a song!

2008-04-25T17:43:00.000-07:00

Dedication To Weight Training

2008-04-08T22:21:00.000-07:00

Got my fever down, and weighed it up, and I know the Sounds remaining

won't strain all the silt from my eyes.

Bleach the green from the pastures, feast on the gray Of the night, straight from the vines refusal to shine

You're my favourite thing - You're my favourite thing
one that I love
one so I'd die ..for your love

Blind the deafened moon, stimulate the tombs of angels

Open my heart won't fall apart

..So Don't fall apart

You're my favourite thing - You're my favourite thing

one that I love

one so I'd die ..for your love

And I feel like letting go

More recent pics

2008-03-16T21:14:00.001-07:00

Tattoo Me Crazy

2008-03-15T21:06:00.001-07:00

I thought I'd post the pic I did for Team Asylum. This pic wasn't perfect but it was fun making.

Week 0 ---- Week 4

2008-02-26T17:25:00.000-08:00

Eating clean is tougher than it appears. :D

2 years!!

2008-02-02T08:37:00.001-08:00

Happier than a pig in slop!

Exercise Fav. 1-12-2008

2008-01-12T12:22:00.000-08:00

Hi Folks!

I think I’m going to start adding in some of my favorite exercises. I’ll only add the ones that truly work for me. So let’s begin:

ROPE PULL DOWN: (3 sets) (8-10 reps + double or triple drop set)

For this exercise attach the rope (usually used for triceps pushdowns or cable crunches) handles to a lat pull down machine. Now, position yourself under the pad, and grab the ropes. Pull the rope down to your chest, spreading the rope out as you pull down. Touch the middle of the rope to your middle chest that is 1 rep. Perform 8-10 reps to failure, then apply the drop set principle, and go to failure again for 6-8 reps. Continue in this manner for your level of fitness. I prefer a triple drop set.

Something to post

2008-01-06T13:46:00.000-08:00

Here is a pic I took last night. The color and pic was blurry so I just desaturated it. I've begun running and hitting the abs hard again. We'll see how that affects me. I think I'll start posting my workouts as well. My goal is to get lean. I feel much better about myself when I'm not feeling bulky. Yesterday I did kill the abs and ran 3.5 miles.

Mat Kearney's new CD is a Great one!

2007-12-22T16:21:00.000-08:00

This song is a little old..but a goodie

Well Well Well

2007-10-18T20:16:00.000-07:00

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

2007-10-14T17:09:00.001-07:00

9-11-01

2007-09-10T23:09:00.000-07:00

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?

2007-08-13T06:02:00.001-07:00

This clip is awesome.

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

2007-08-11T00:19:00.000-07:00

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!!

2007-07-29T21:05:00.000-07:00

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?

2007-07-26T21:53:00.000-07:00

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!

2007-07-23T20:59:00.000-07:00

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

2007-07-22T22:07:00.000-07:00

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

2007-07-20T17:50:00.000-07:00

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

2007-07-19T18:15:00.000-07:00

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

2007-07-18T15:52:00.001-07:00

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

2007-07-17T17:03:00.000-07:00

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

2007-07-16T16:09:00.000-07:00

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

2007-07-14T10:28:00.001-07:00

Saturday – Shoulders

Dumbbell Military Press NO BACK SUPPORT - 4 sets 12-15 reps
Seat Front Dumbbell Raise NO BACK SUPPORT - 4 sets 12-15 reps
Standing Side Lateral Raise - 4 sets 12-15 reps
Bent Over Rear Delt Fly - 3 sets 12-15 reps
- smooth and controlled motion
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

2007-07-13T18:01:00.000-07:00

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

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

Current Weight 162.5

Day 3 (yesterday)

2007-07-12T05:30:00.001-07:00

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

2007-07-10T17:05:00.001-07:00

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"

2007-06-19T20:40:00.000-07:00

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!

2007-06-12T17:31:00.001-07:00

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

2007-06-09T20:04:00.000-07:00

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

2007-05-31T05:41:00.001-07:00

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

2007-05-30T06:13:00.001-07:00

Finished the Men's Tracker Challenge

2007-05-28T15:27:00.001-07:00

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

2007-05-25T18:54:00.000-07:00

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

2007-05-17T20:52:00.000-07:00

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

2007-05-16T19:20:00.000-07:00

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

5K in 23:45

2007-05-10T19:46:00.000-07:00

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.

2007-05-07T20:12:00.000-07:00

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!

2007-05-06T22:05:00.000-07:00

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.

2007-04-28T10:20:00.000-07:00

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!!

2007-04-26T05:39:00.000-07:00

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?

2007-04-11T16:16:00.000-07:00

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?

2007-04-03T19:39:00.000-07:00

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!!

2007-03-28T21:07:00.000-07:00

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.

2007-03-27T06:51:00.000-07:00

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

2007-03-21T05:39:00.000-07:00

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

2007-03-20T06:43:00.000-07:00

11 more days of Team Punishment.

Bringing back memories

2007-03-05T20:50:00.000-08:00

I miss gunning one of these beauty's

Week 9

2007-03-02T20:07:00.000-08:00

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!

167

2007-02-25T17:10:00.000-08:00

Team Punishment works. It obviously isn't for everyone. I've never felt or looked better in my life. The workouts are the best I've ever done. I've done TBT, Summer Project, BFL, C.T.'s workouts. None have done what Jacob Wilson's workout has done. The dude ought to write a book.

My leg workout went pretty good this morning. 9 sets of leg presses; low, feet together, shoulder width high, and wide middle toe out. Shoulder width squats (ass to the grass) and then sled calf presses superset with reverse calf raises. The latter kills the front tibia muscle.

The art reception went pretty well last night. I ate one oatmeal cookie and stayed away from the wine. They had one of those chocolate dipping fountains. That would've tasted good I imagine. I'll post pics this week. Stay tuned.

Sex and Fitness

2007-02-25T07:24:00.000-08:00

I read in another BFL'ers blog that if the word sex is mentioned, you'll get numerous hits. So, if you are reading this you can consider yourself a perv. lol

A bruiser kind of day!

2007-02-10T16:36:00.000-08:00

A rant begins here....My team Punishment workouts consist of a lot of supersets. In the gym I am very respectful. I don't talk, I put the weights and benches away in their proper places, and I always go out of my way to let someone have a machine. Today on second round of supersets I have to do Incline Bench and close grip pull-downs. There is this guy doing incline and curls and walking around like chicken with head freshly removed. I sit on a bench pretending to read my log and waiting for him to finish. He begins to walk out of the room and I say, "Are you finished with that?" He stops and says " No I'll be coming back to it sometime" I say through clenched teeth, Well I'm going to work in a set..cool? This guy had one of those smug faces like he is an elitist. For some crazy reason I wanted to kill him right there on the spot. I go up to the incline press (it is the only one we have) and remove his 25# plate and 10# plate and put on my plates. I pumped out 12 and came off of it roaring (I know I know) As I come off the Bench I hit my shin on a 45# barbell so hard it flies of the rack. Even after this I put his bagel size plates back on in case he came back. Well he didn't until I finished my three sets. My shin looks like it got hit with an ax. Oh well, tomorrow is my last day of week 6 Than I get to rest for a week.

Team Punishment Update.

2007-02-07T21:50:00.000-08:00

I deleted a couple of blogs. I deleted the TP Blog and my art blog. I really need to simplify my life. Working out is a consuming part of it. My family is a consuming part of it. My art is a consuming part of it. If you add that all together, I'm consumed.
Team Punishment workout today:
3000 meters rowing and ran three miles. A good musical cd to listen to while running is DJ Tiesto's Parade of Athletes.

My Art Update:
My oil piece titled "Shell" was accepted into the Northern California Art Show. It's not much of a big deal, but I'm very excited about it. I personally think the painting is crap. I just wanted to enter something and it worked.

My Family Update:
My daughter is now standing, crawling and making the moves towards walking.

Week 4

2007-01-28T18:24:00.000-08:00

Alright! I've finished week 4 of my Team Punishment Project. It's not just an adventure, it's a job! The pic, I know is goofier than Hell. Sorry I couldn't get my skull any smaller. I think it's just the angle. Yea that's it.

TEAM PUNISHMENT

2006-12-01T05:40:00.000-08:00

Well I’m trying to get “TEAM PUNISHMENT” squared away. You can find the blog page here. I got the workout from www. abcbodybuiling.com. I’ve formatted it with my own sheets to make it easier on everyone that is joining. I’m going to enter the BFL challenge and use this workout to kill it. Last night I even created a 30-minute mp3 (strong parent advisory) to go along with the aerobic workout. It starts off slow to get your one minute warm up. Believe me, it picks up after that. That song will be downloadable via the Team Punishment page. It’ll be downloadable via rapidshare. If you read this and want to be part of this team let me know. We’ll start on Jan 01, 2007.

174.5 he he

2006-11-21T20:44:00.000-08:00

These pants didn’t fit a couple of months ago. According to Jim I’m about 12 %.
My Tanita scale says I’m 22.5%. I’ve fallen off the food wagon a couple of days.
I had an old buddy from the north West come and visit and let’s just say I wasn’t
too good with my diet. This picture was taken this evening.

173

2006-11-16T06:58:00.000-08:00

Day 4

174

2006-11-15T18:30:00.000-08:00

Day 3

177

2006-11-13T06:40:00.000-08:00

It Begins.

ATTACK!!

2006-11-02T19:13:00.000-08:00

Of the lobster.

Oh My

2006-10-26T18:44:00.000-07:00

Yes I'm showing another picture. I thought this was a cute. She is already seeing this boy with glasses. I caught them and took this picture as evidence.

Day 1

2006-10-23T15:20:00.000-07:00

Well Day 1 of my blood and guts routine is in the bag. Doing 100 reps on the pec dec machine is gonna hurt. I think the lady next to me thought I was out of my mind. I have eaten 100% clean so far today. Yea!!! Tomorrow is going to be good pain inflicting one I think. I can’t wait.

Blood and Guts

2006-10-22T17:41:00.000-07:00

I’m bored…so I’m starting something new Monday, 22. 2006. I doubt I’ll be able to complete one week of this routine but I want to see if I can do it. I did about one month of BFL and really liked my results. I started taking MG Development’s XM4. It’s like Biotest’s Surge on steroids. (And no it’s not steroids..Gaaaaawd!) This is my supplement intake before and after workouts. 30 to 60 minutes prior to workout, I take 3-5 grams of L-Arginine, 5 grams glutamine. 0 to 30 minutes prior I take 20 grams whey, ½ scoop of XM4, 3 to 5 grams of creatine. After working out, 5 grams of glutamine, 40 grams of whey, 3 to 5 grams of creatine. I’ll let you know how it works. With the XM4 I’ve gone from 172 to 177 in two weeks. My BF% is the same. Blood n Guts

Week 2

2006-10-09T15:19:00.000-07:00

I've taken this pic a day or two early but it is done. I've slacked on a couple of days. I think I see a couple changes already. My shoulders and arms are getting tighter. I believe this is from the rows I do daily along with the daily elyptical.

Go Army!

2006-10-05T21:34:00.000-07:00

Here's a pic for ya. I just finished rail loading my tank on the railhead. I was getting ready to go to the field. I look thrilled. Oh by the way, I was 21 years old.

A Long Way To Go!

2006-10-03T17:46:00.000-07:00

Well week one is done diggity done. I'm feeling a lot fatter than I had anticipated. I look fatter than I anticipated. Well, I've got 11 more weeks to tighten this old body up.

It Begins

2006-09-29T21:12:00.000-07:00

It Begins… I have gone back to B.F.L. well sort of. I’m creating a hybrid BFL program. I’ve come to the conclusion that BFL is the best program out there. I knew this was true, but tried many other programs to learn. I did learn. The pyramid rep system is, in my opinion the best there is. My official start date is 09/27/06. Today was day three. I’m going to post my progress to show you my hybrid program is superior to T-Nations workouts. (Ego inserted here) The amazing Suz has inspired me to become a vicious challenger. Unbeknownst to the Trackers, I usually focus on one or two people and use them as my inspiration.

Day 1

Dumbbell Bench Press (chest) 12,10,8,6,12 / Weighted Dip 12

Close Grip Bench Press (Triceps) 12,10,8,6,12 / Overhead Cable 12

Overhead Press Dumbbell (Shoulders) 12,10,8,6,12 / Upright Row 12

Back Extension (Back) 12,10,8,6,12 / Deadlift 12

Barbell Curl (Biceps) 12,10,8,6,12 / Close Grip Pull Up / 12

10 minutes bike @ 169 heart rate

Day 2

20 minutes level 8 precor # 6 glut Elliptical / 1000 meters rowing level 10

Day 3

Full Back Squat (Quads) 12,10,8,6,12 / Single Leg Extension 2 second hold at peak 12

Romanian Deadlift (Hamstrings) 12,10,8,6,12 / Bulgarian Split Squat 12

Standing Calf Raise (Calves) 12,10,8,6,12 / Seated Calf Raise

Hanging Leg Raises (abs) 12,10,8,6,12 / Reverse Crunches 12

Day 4

Same as day 2

A few more

2006-09-20T06:21:00.000-07:00

My Daughter and me. We just woke up.

My Daughter is giving Mom the evil eye.

My Son and Nieces

Beach 4 The Weekend

2006-09-19T06:30:00.000-07:00

This pic was taken outside the backdoor of our beachhouse. I thought this pic of my son was funny. He wanted to go cow-tipping, but I told him this wasn't the movie..Cars. I'll post more pics later.

Sunday-Leg Day

2006-09-10T16:41:00.000-07:00

Sunday- today was a pretty good leg workout. The leg-extensions burned my legs like fire.

A1. Front squat: Sets 3Reps: 6 to 8Tempo: Control the eccentric or lowering portion (2-4 seconds), lift explosivelyRest: None

A2. Leg extension: Sets 3Reps: 15 to 20Tempo: Include a 1-2 second hold at the peak contractionRest: 2 minutes

B1. Sumo Deadlift: Sets 3Reps: 6 to 8Tempo: Control the eccentric (2-4 seconds), lift explosivelyRest: None

B2. Leg curl: Sets 3Reps: 15 to 20Tempo: Include a 1-2 second hold at the peak contractionRest: 2 minutes

C1. Standing calf raise: Sets 3Reps: 6 to 8Tempo: Control the eccentric (2-4 seconds), lift explosivelyRest: None

C2. Seated calf raise: Sets 3Reps: 15 to 20Tempo: Include 2 second hold in the stretched and peak contraction positionsRest: 2 minutes

My new workout hurts

2006-09-08T20:45:00.000-07:00

straight up. These workouts change so much, they never get boring. I learn something new each day I workout. I am so sore it isn't funny. (go ahead laugh you sadistic maniac) I think it is a really effective workout. It has to be.

Next weekend, I'm going to the coast for the weekend. I can't wait. I think I'll try some of that beach jogging like they did in that movie.. uh uh I forget the name of it. Well, I know I have nothing important to say. SORRY!! Later folks.

BZZZZZZZZZZZZ

2006-08-30T16:32:00.000-07:00

Alright so my wife goes to American Idol last night and basically makes out with Taylor hicks. Maybe not that close but she gets a couple of autographs from him. I just wanted Kelly pickles..er whatever's bra. That was a no-go. My mother-n-law watches the kids and I get a couple hours of free time. I don't really know what to do. I hate going to the movies by myself unless it's raining and I'm sneaking off of work.

Anyway I go to Max Muscle and do my own window shopping. I start talking to the guy about all the latest new supplements and we start talking about energy pills. Y'know the kind that get you through very strenuous workouts. I talk about Hot Rox Extreme and Spike blaa blaa. I like Biotest's products and whore them out as much as possible. He brings up Venom by A.L.R.I. He says a couple of bodybuilders and M.M.A. fighters come in and eat this crap up. The guy at the counter says that they say it kicks ephedrine to the curb. I'm thinkin' yea right. They didn't have any on stock but had it ordered. He gives me a two pill sample. He says"do not take both of them. I'm warning ya, just start off with one." So (you know where this is going don't ya?) this morning at around 9:00 am I take two. Then I start getting this Oh crap what have I done thing in my head. Like a guy that finally take LSD and realizes the mistake he's made. Well nothing was happening around 11:00, well I could feel some adrenaline pumping but that was about it. About noon I was off my freakin rocker. It is 4:00 pm and I'm still off my rocker. DO NOT TAKE TWO!!! It is also a food deterrent. I have'nt eaten since 9:00 o clock this morning and I'm not hungry. Unfortunately this doesn't work for me cause I had an amazing workout. I mean amazing. Well it was until I missed a power clean and nearly decapitated little Greg.

I also actually talked to someone in the gym. There is an older woman in my gym and she works out about 6 days a week. She used to be pretty heavy and now looks great. I didn't know how to approach her but just you look great and you are really getting into shape. I didn't want to say "Wow you aren't fat anymore" She said I hope so this 6 days a week stuff is paying off. Than she said thank you and its great to have someone acknowledge my progress.

Then a young man around 19 or so approaches me and says God you do a lot of pull-ups. I said well I'm only doing a curcuit of 6 of 20 pull-ups..4 at a time. So I talk to him for awhile and help him give him some advice. (Funny I'm giving advice)

Anyway the moral of this story is JUST TAKE TWO of these

New Workout

2006-08-27T22:09:00.000-07:00

I’ve put together a new workout. This will be a combination of leg and arm development. I’m calling the Brotherhood of Iron workout. It should be pretty tough. I still have to fit in back and shoulders. Where? I have no idea.

A long overdue Update.

2006-08-25T19:45:00.000-07:00

I'm really not sure what week this is. I'm one week away from finishing The Waterbury Summer Project. After this I'm going hard core. Apparently this next workout is hard enough to make you puke or go tunnel vision. Sounds like fun and I can't wait! I'm sorry for the poor quality. It's a 1000 dollar camera and I can't take a decent pic for beans. I really need to show my legs. I've made the greatest gains there I think.

"18th Floor Balcony"

2006-08-19T10:20:00.000-07:00

I close my eyes and I smile
Knowing that everything is all right
To the core
Close that door
Is this happening?
My breathe is on your hair
I'm unaware
That you opened the blinds and let the city in
God, you held my hand
As we stand
Taking in everything.

And I knew it from the start
So my arms are open wide
Your head is on my stomach
And we're trying so hard not to fall asleep

But Here we are
On this 18th floor balcony...
We're both flying away.

We talked about moms and dads
About family's pasts
Getting to know where we came from
Our hearts were on display
For all to see
I can't believe this is happening.
I raised my hand as if to show you I was yours
That I was so yours for the taking
I'm still so your for the taking
That’s when I felt the wind pick up
I grabbed the rail while choking up
These words to say and then you kissed me...
I knew from the start
So my arms are open wide
And your head is on my stomach
And we're trying so hard not to fall asleep

But here we are
On this 18th floor balcony...

I knew from the start
So my arms are open wide
Your head is on my stomach
And we're trying so hard not to fall asleep

Here we are
On this 18th floor balcony...
We're both flying away.

And I'll try to sleep
To keep you in my dreams
So I can bring you home with me
And I'll try to sleep
And when I do I'll keep you in my...dreams

I knew it from the start
My arms are open wide
Your head is on my stomach
We're not going to sleep
But here we are
On this 18th floor balcony...we're both..
Flying away

18th Floor Balcony by Blue October

Black Wednesday

2006-08-10T17:42:00.000-07:00

Yesterday was by far the hardest workout I've done since I started working out. I’ve been under a lot of stress lately because of work; I’m on the board of a national art show. This means I do secretarial duties. I have to take artist’s submissions from all over the country and organize them in Excel. Final submissions were to be received by Wednesday and judging starts Saturday. Go figure. I wasn’t really ready for what laid ahead of me on Wednesday’s workout but I should have been. This is what it was.

Remember: all reps are to go to failure. This means the weight is as high as you can stand it and the final rep is near undoable.

Circuits: 4 (This means all these exercises, in their entirety are to be done 4 times)

Good Mornings                              1 X 10: 10 second rest

Dumbbell Romanian Deadlift        1 X 10: 10 second rest

Reverse Lunges (repeated 3x)        1 X 10: 90 second rest

Incline Barbell Bench Press            1 X 10: 10 second rest

Standing Military Press                   1 X 10: 10 second rest

Dumbbell side raises (repeated 3x) 1 X 10: 90 second rest

Chin-Ups                                         1 X 10: 10 second rest

Bent over Barbell rows (palms up) 1 X 10: 10 second rest

Barbell Upright Rows (repeat 3x) (I used a 45# plate)
                                                        1 X 10: 10 second rest

After: 10 minutes of jumping jacks

My little girl is five months

2006-08-10T17:25:00.000-07:00

She is my world. I am blessed

Side By Side

2006-07-27T20:23:00.000-07:00

It's funny when you look back and THANK GOD you made the right choices.

26:35

2006-07-27T17:03:00.000-07:00

Chantal I’m dedicating this 5K to you. Everyone’s talking about this 5K run, so I figured I’d give it a try. I never run on the treadmill. I always beat myself up on the elliptical machine. Anyhow, Tuesday, I decided to try it. I put it on the 5K loop on the treadmill. I set it up like this. Speed 7.0 and incline at 1.0. At the 2-mile point I was dying. I quit and walked about another lap or so and waddled to the locker room in disgust. At noon today I figured I would try it again. All I was shooting for was to get a little bit further than I did Tuesday. My calves are killing me from Monday’s standing calf raises. I know quit whining and get back to the story. When I hit the 2-mile point, I really wanted to quit again. I just kept thinking keep going and quit looking at the controls. It started getting easier after that. My legs were starting to get numb and boosted the speed to 7.5 for the last quarter lap. I finished at 26:35. I almost did that Tarzan yell, but I figured the older lady in front of me would think I was a dork. I’m pretty proud of myself, and my calves really hurt now. My next goal is 26:00. I think I’ll attempt that next Tuesday. Ciao

Getting dressed; a workout?

2006-07-26T15:43:00.000-07:00

The side effects of building muscle hit me this morning while I was getting ready for work. For the last few weeks, I’ve been wearing shorts to work. (You know those tan dressy shorts) Short guys like me look pretty ridiculous in shorts but its way to hot not to. Anyhow, my weight loss has me wearing size 29-30 waist shorts. Well this morning, I was having a hard time getting my shorts pass my thighs. It was a pretty funny sight I imagine.

On another note, this Waterbury workout is a killer. Today, which was day two, week 3, made me feel like I ran a marathon. The weighted burpees are nuts. It’s where you hold two dumbbells in each hand and do a burpee. I did three sets; 15 reps of those. If you get a chance look at what day 3-week 3 looks like. I’m going to die on that day I believe. If I live through it I’ll let you know. Ciao

I'm Here To Make It Easy

2006-07-22T21:29:00.000-07:00

People have been asking me about my workouts. I designed workout sheets for the Waterbury Summer Project. I only have week 1-4 done at this time. I will finish the remaining 4 very soon. These are in .pdf format so you can print them out as they are.
You will notice where the rest periods lay. The way this workout runs is; you do A1 and A2 then rest. You go to B1 to B2 then rest. It makes sense when you look at it. If the rep says 6 and the load is 8, that means the weight is 2 shy of your max rep. The exercises that have a / between them means or. The first exercise on week one is different. You do a hang clean then go into a squat. Please ask me if you have any questions.
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR

Back At It!!

2006-07-22T08:43:00.000-07:00

I couldn’t wait any longer so I worked out yesterday. My chest was still a little sore but manageable. The workout was a circuit. The set consisted of 2:00 minute intervals at 25% of you R.M. I had to complete a circuit of 3. I’m not sure what my R.M. is so; I make an uneducated guess and put on a comfortable weight. I didn’t want to overdo it by any means. The set were 2:00 minutes of dead lifts, push-ups, squats, and lat-pulls. When I got to the squats I couldn't do it. I could really feel the pain of stretching my arms over the bar. It was pulling my ribs to far apart. So I substituted decline leg press instead. Good call on my part. That was a tough and really fun workout. The push-ups did a little damage but it was manageable. It felt awesome to be back in the gym.

My Diagnosis

2006-07-18T17:00:00.000-07:00

The Diagnosis is costochondritis. My doctor is Asian and doesn’t speak English very well; so watching him try to say this word for me was just funny. He seemed very interested in my involvement with pools. He couldn’t wait to drop my problem and get on with his. Apparently, his wife and him argue about the solar panels and their life span and he wanted me to give him an answer that justified his side. I won’ be lifting weights for a while and that is a major bummer. I went and did 35 minutes on the elliptical today and sat in the gym locker grimacing in pain. That 450 calories I burned really hurt a lot!

There is a guy in my gym that is a real big inspiration I remember when I was pretty over-weight, I thought I could never obtain the kind of body this guy has. He is one of those guys that every guy would like to be. The guy is built like Tarzan and has the nicest and most genuine attitude that is a rare thing these days. I haven’t seen him in a long time and today he was there. I guess he’s had some problems and now he’s back to cause havoc with the weights again.

I want to give Eileen a big shout out for visiting my blog. I haven’t thanked her yet and she deserves my deepest gratitude. Thank you Eileen!

AAAAHHHHHHHHH!!!!!!!!!!!

2006-07-17T16:05:00.000-07:00

Last Monday I was on my last workout and I blew it. I’ve been feeling so good that I miscalculated my limit. I was doing weighted dips. I usually put 70# on the belt and this day I put 80#. I finished my 4 sets of six, but felt something go a little haywire in my chest. I finished my workout and didn’t heed my body’s warning. I think Friday was the day I sunk the last nail in my coffin. I did something like 180 push-ups and I believe that was when the worm turned. I was taking a shower afterward and my chest hurt so bad I could barely breathe. All I could think of was “Hurry with the shower cause I don’t want to die naked in the gym’s shower.” It was pretty scary. I decided to go ahead and try to workout today. I got about 1/3 through and just couldn’t continue. I haven’t quit on a workout yet until today. This is pretty upsetting. I set up a Doctor’s Appt. for tomorrow and I’ll find out what the deal is. I would have to say the moral of the story is…don’t be stupid.

Team Winner Winner Chicken Dinner

2006-07-15T16:05:00.000-07:00

I think were gonna win, win, win! I'm just talking tracker trash.

Anyway back to me. ha I just finished week 1 of the Waterbury project. I think I damaged something in my chest because it hurts to breathe. (a little) It's probably because I did about 180 push-ups yesterday. If you can see the form on the earlier post you'll see what I mean. I took a vic*din last night so I could sleep. I'm much better now. I went pretty hard on the elliptical this morning and that felt great! You guys and gals have a wonderful week and stay focused. (unlike me :)