And so…
I won’t be posting here anymore! Just kidding. I will be posting here less. I have decided to do only weekly updates and monthly photos. In the meantime, I will be posting my workouts here, writing here, and maintaining this website.
Love and hugs to all. Keep pushing!
While I am still looking to pursue my weight loss goals, I will be posting here less, and posting HERE more. I am a writer at heart, and need to write fiction. I bought this new toy to help me out.
Wish me luck, and tell a few friends about my books. I think they are pretty darn good, and garsh darnit, so do the reviewers.
An early morning workout today. I had to fit in a squat workout ASAP after getting up so I could take the family to get (our first) family picture. The photo session went great, as did the workout.
After the workout, I spent the day watching old sci-fi flicks: This is Not a Test, and Killers from Space.
Squat Workout
Squats, 195×5 (55%), 230×4 (65%), 230×4, 265×4 (75%), 265×4, 300×3 (85%), 300×3,300×3
Good Mornings, 225×7, 225×5
Stiff Leg Deadlift, 145×10, 145×10
Leg Lifts, 22, 14
Today’s calories = 2,900
It’s amazing how much water (and other things) a body can hold. After my cheat birthday weekend last week, I found my weight on Monday to be a depressing 243.8 pounds. But, as the week moved forward, I dropped weight consistently.
This morning I weighed in at 233.2. That’s a 10.6 pound loss in 5 days.
I have refocused my diet, bumping my calories down about 300 daily, and want to hit 200-210 pounds by year’s end.
Today was like running a marathon with a hippo on my back. I was tired today (momma kept me up last night, so to speak), and work was sloooowwwww.
But, I pounded a double dose of NO Explode and rocketed through my workout, my daughter’s book fair and parent teacher conference, and 2 Tootsie Rolls! A BOOYAH is appropriate at this juncture.
Chest Workout
Speed Bench Press, 165×3, 8 sets
2-Board Press, 205×10, 205×7, 205×5
Overhead DB Press, 55×10, 55×9
Tricep Extensions, 65×10, 65×9
T-Bar Rows, 115×12, 115×9, 115×7
Today’s calories = 2,500
Wow, back on my diet the last two days and my body is AGAIN flushing water like mad. I slept little last night, urinating and getting some good cardio in tromping back and forth to the porcelain altar.
I have altered my diet, bringing the calories down to 2,250 to 2,450 a day (workout day), in an attempt to get back on the fat loss track.
I’m off to watch Transformers. There’s more than meets the eye, don’tcha know?
50 minutes of pure kick butt workout today. I felt great, lifted great, and sweated like a pig in a sauna…if pigs sweat, that is.
Pigs do have a few sweat glands, but they’re not very useful for temperature adjustment. When the mercury rises on the farm, Wilber wallows in cool water or mud, which has the same evaporation effect as sweating.
Deadlift Workout
Deadlift, 210×5 (50%), 250×4 (60%), 250×4, 290×4 (70%), 290×4, 330×3 (80%), 330×3, 330×3
Speed Deadlifts, 250×1 rep (60%), performed 8 times with 45 seconds rest in between
Good Mornings, 205×9, 205×8
Romanian Deadlifts, 170×10, 170×10
Weighter Sit-ups, 45×22, 45×14
Today’s calories = 2,900
A long day today. My weekend (birthday) cheat days are killing me. Headaches. Fatigue. More headaches. Back on the nutrition bandwagon tomorrow.
Some of you may know this already, but I have a new hobby. Click here to check it out.
Also, I created a couple of nice sets of Tom Platz wallpaper.
I celebrated my 40th birthday by having cheesecake last night. Now that the big 40 is over, I need to keep back on the great eating bandwagon until Thanksgiving. No cheat days until turkey day.
Want to join me in that commitment?
Bench Press Workout
Bench Press, 135×5 (50%), 165×4 (60%), 165×4, 190×4 (70%), 190×4, 220×3 (80%), 220×3, 220×3
Overhead BB Press, 125×8, 125×7, 125×6
Closegrip Bench Press , 150×10, 150×7
Today’s calories = 2,900
T.G.I.S.
Thank God It’s Squat Day.
Tomorrow I turn 40. Yesterday, I was 27. What happened? I am so grateful that I put aside sarcasm and self-centeredness, and moved on in life to the richer things. My pleasures now are asking for forgiveness, and taking great pride in being a role model father, and a reliable husband.
I hope all of you have a great weekend. Celebrate life. I am celebrating life. 40 years. How lucky am I?
Leg Workout
Squats, 185×5, 215×4, 215×4, 250×4, 250×4, 285×3, 285×3, 285×3
Stiff Leg Deadlifts, 135×10, 135×10, 135×10
Sore. Sore. Sore. My chest and triceps were pretty darn sore tonight, sending my brain into “take the day off” mode. Then…the NO Explode kicked in, and I had a pretty decent back workout.
Back and Biceps Workout
Rack Pulls (below knee), 405×3, 365×6, 365×6, 365×6
T-Bar Rows, 110×12, 110×12, 110×12
Seated DB Curls, 40×10, 40×8, 40×5
Today’s calories = 2,900
Man, was my chest sore today. So, soreness in tow, I proceeded to hit my shoulders and tris, and had a great workout. My weight and reps jumped up, and I felt strong and pumped.
Shoulders and Triceps Workout
Barbell Overhead Press, 125×10, 125×9, 125×6
DB Overhead Press, 55×8, 55×6, 55×5
Seated Triceps Extension, 65×10, 65×8, 65×7
Today’s calories = 2,900
Awesome workout today, and I am pumped. I have been taking NO Explode for about a week, and can really feel it today. My bench press jumped up (my max is now 274, 89 pounds higher than when I started lifting 3 months ago), and my pecs are pumped with a capital UMP-ed.
My 3-lift total is now 1048, and has jumped up 223 pounds in 3 month of training.
And on top of all this, the Yankees and Cubs are out of the World Series chase.
Chest and ABs Workout
Bench Press, 205×10, 205×7, 205×4
Incline Bench Press, 70×8, 70×4, 70×4
Leg Lifts, 20, 14, 10
Today’s calories = 2,900
I feel better today. My over-training symptoms are gone. My right knee is a bit tender today. That has been happening lately 1-2 days after I squat heavy. It is gone by the next time I squat.
I am making a few minor dietary changes, cutting back my calories on non-training days.
Today’s calories = 2,900
I got back on the workout horse today, starting my new routine. It is a moderate intensity powerbuilding routine.
Today was squat/deadlift training day, and I smashed my previous squat personal best. I hit 355 for one rep. For a glimpse into my progress, click here.
Max Effort Squat/Deadlift Day
Max Squats, 135×5, 225×3, 255×3, 285×3, 315×2, 345×1, 350×1, 355×1, 360xFAIL
Good Mornings, 205×8, 205×8
Romanian Deadlifts, 170×9, 170×8
Weighted Sit-ups, 45×20, 45×12
Today’s calories = 2,900
I pretty much felt like crap all day today. My whole body is sore from 3 days of German Volume Training. I couldn’t lift today if I wanted to.
So…I watched Fantastic Four, Rise of the Silver Surfer. No weekly summary today. Too tired, and no changes of note.
Today’s calories = 2,900
Over-training. That is the state I am in. I deadlifted 10 sets of 10 reps with limited rest, and could feel afterwards that I need to cool it for a few days. I didn’t have the gas left in the tank to do one stinking set of bicep curls.
And on top of that, I “Ben-gay”-ed my VERY sore legs tonight, and the heavy coating of muscle rub found it’s way onto my boys, if you know what I mean. My boys were on fire.
I am restructuring my training, ASAP.
I found out today that it is much easier to do 10 sets of shoulder work (with 60 seconds rest in between) then it is to perform 10 sets of squats. But, I also discovered that it is much easier to perform 10 sets of squats for 10 reps then it is to perform 10 sets of overhead presses for 10 sets of ten reps.
Confused? I knew you would be.
When squatting on Tuesday, I nearly died performing 10 sets of 10 reps. But…But, I could perform ALL of the 10 sets with the same weight, AND doing 10 reps. But today, I could NOT perform ALL sets of overhead presses with 10 reps. By the fourth set, my reps dropped dramatically, and I failed at 6 reps. I then had to drop my weight by 20 pounds, and I still couldn’t hit 10 reps.
So, squat day was taxing, but my legs have greater staying power than my shoulders.
Shoulder Day
BB Overhead Presses, 95×10 (3 sets), 95×6, 95×5, 75×6, 75×7, 75×8, 75×7, 75×7 (with 60 seconds rest between sets)
Closegrip bench Press, 145×10, 145×10, 145×10
Today’s calories = 2,900
Sore legs. REALLY sore legs. In fact, most likely in the top 3 sorest legs I’ve ever had. I wasn’t quite to the “I can’t get up off the toilet” sore, but darn close.
Today’s calories = 3,000
