Week 4

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

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

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

Day 4

174

Day 3

177

It Begins.

ATTACK!!

Of the lobster.

Oh My

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

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

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

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!

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!

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

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

My Daughter and me. We just woke up.

My Daughter is giving Mom the evil eye.

My Son and Nieces

Beach 4 The Weekend

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

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

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

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

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.