I Fear Not...

"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

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

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

Starting Picture

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

Time to build and not Look back!

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!!

Sunday's Run

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!

Dedication To Weight Training

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

Tattoo Me Crazy

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

Eating clean is tougher than it appears. :D

2 years!!

Happier than a pig in slop!

Exercise Fav. 1-12-2008

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

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!

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