Workout Log: 2.46.2 - Abs

Simple but intense Abdominal workout today.  Got up late so I needed something that could be done quickly.  Only 30 seconds between sets and one minute between exercises so this was fast.  Only two sets each exercises but the second set was till failure.

Motivation: 9.5 -- not as good as yesterday but no problem.

Focus: 10 - so quick it was impossible to think of anything else.

Goals: Complete workout, Good preparation.

Preparation: Meditation - 5 min., Stretching

Weight Training:
Upper Abs
Medicine Ball Crunch (arms extended) 35-40
Weighted Crunch (45lbs. plate) 35-35
Lower Abs
Medicine Ball Reverse Crunch: 35-35
Hip Thrusts: 30-30
Obliques
Barbells Side Bends: 30-35
Twists: 35-40

Training Log: Abs are tight now and it was pretty good to work them.  Quick but effective.

Workout Log 2.46.1 - Chest, Biceps, Triceps

Back home and back at it.  Today I wanted to so something I like to do and that challenges me.  Still no cardio today but I am thinking about a new stationary bike come next week.

Motivation: 10 - man I have missed this.

Focus: 9.5 -- really on it today.

Goals: Complete workout, Good mind-muscle connection, good preparation.

Preparation: Meditation - 5 min., Stretching

Weight Training:
Chest
1. Bench Press: 115lbs: 15-15-12
2. Incline Dumbbell Press: 40lbs.: 15-12-12
3. Dumbbell Flye: 30lbs. 15-15-15
Biceps:
1. Preacher Curl: 40lbs.: 15-15-15
2. Hammer Curls: 30lbs.: 15-15-12
3. Alternating Dumbbell Curl: 20lbs.: 15-15-15
Triceps:
1. Close Grip Bench Press:115lbs. 15-12-12
2. Dumbbell Extension: 70lbs.: 15-15-12
3. Single Arm Dumbbell Extensions: 30lbs. 15-12-12

Training Notes: Hit all my goals today.  DOMS (Delayed Onset Muscle Soreness) was good sign that things were solid today.  Good motivation and focus.  One of the best workouts I have had from the standpoint of enjoyment. It is good to be back home.

Workout Log - 2.44.1 - Abs

Abs day.  Just a simple workout to tighten things up.

Motivation: 9 - Solid

Focus: 8 - too many things on the mind.

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Meditation - 5 min. / Visualization / Stretching

Weight Training:
Upper Abs:
Medicine Ball Crunches (15lbs.) 30-30
Crunches: 30-30
Weighted Crunches: (45lbs.) 30-30
Lower Abs:
Reverse Medicine Ball Crunches: 30-30
Hip Thrusts: 30-25
Obliques:
Barbell Twists: 30-30
Barbell Side Bends: 30-30

Training Notes: Solid but distracted.  I hate it when things are on the mind no matter what you try to do to get them out.

Workout Log 2.43.3 - Shoulders

Shoulder Day sometimes can be difficult mostly because my shoulder have great endurance, but they lack in strength and size compared to some of the other parts of my body.  About the only thing i feel really confident about is my traps.

Motivation: 9.5 - Very High, but I hate distractions right before

Focus: 9 - Solid

Goals: Complete Workout, Good Mind- Muscle Connection, Good Preparation

Preparation: Meditation - 5min.; Visualization / Stretching

Weight Training:
Delts:
Dumbbell Lateral Side Raises: 20 lbs.: 15-15-15
Dumbbell Front Raises: 20 lbs.: 15-15-15
Dumbbell Press: 30ls.: 15-15-15
Traps:
Upright Row: 85lbs.: 15-10-10
Shrugs: 155lbs.: 25-25-25
Dumbbell Shrugs: 60lbs.: 25-25-20

Training Notes:
Not a tough day, but my shoulders are sore.  No cardio is going to slow progress so I will have to do something about that when I get back from Romania.  The weather has gotten really cold for this time of year too: 64 degrees today.

Workout Log: 2.43.2 - Legs

Leg Day is always a challenge.  It simple is the largest muscle group and offers a cardio workout at the same time.  A always try to isolate the different parts of the legs: Quads, Hamstrings and Calves.  Today I wanted to really nail things and have a short but intense leg workout. 

Motivation: 10 - looking forward to this one.

Focus: 9

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Mediation - 5 min. , Visualization / Stretching

Weight Training: 30 secs. between sets, 90 secs. between exercises
Quads:
Leg Extensions: 120lbs. 15-15-15
Squats: 205lbs. 15-15-15
Front Squat: 150lbs. 15-12-12
Hamstrings:
Dumbbell Stiff Leg Deadlift 60lbsx2:15-15-15
Leg Curls: 70lbs. 15-15-12
Calves:
Calf Raises: 135lbs. 25-25-20

Training Notes:
If there is anything negatively affecting my workouts it is energy level.  To counter this I have been making the workouts shorter but more intense.  So far so good.  The diet I am on really does not have carbs so it helps to keep thing high rep but low resistance.

Workout Log: 2.43.1 - Back/Chest Supersets

I love supersets for two reasons: 1) The are challenging and 2) the speed up the workout so you spend less time working out.  Doing two exercises back to back then resting is the norm here.  In this case, I decided to put push: chest exercises back to back with a pull: back exercises.  It made or a shorter but very intense workout.  It was also over 85 degrees today so even better.

Motivation: 10 - very ready to get going.

Focus: 8.5 - solid but distracted at times.

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Meditation - 5 min., Visualization with Stretching

Weight Training: Back/Chest Supersets (12-15 rep range): 45 secs. between sets, 2 minutes between supersets.
Superset #1:
Bench Press: 120lbs: 15-15-15
One Armed Row: 60lbs.: 15-15-12
Superset #2:
Incline Bench Press: 115lbs: 15-15-15
Rear Delt Flye: 30lbs.: 15-15-15
Superset #3:
Deadlift:135lbs. 15-15-12
Dumbbell Flye: 30lbs.: 15-15-15

Training Notes: I really wanted to add some Cardio today, but in the end it hardly matters.  I was sweating pretty profusely and pushing it pretty good.  my only complaint at this point is my energy level is dropping pretty quickly because of my cut diet.  The goal of getting my body to tap into reserves (fat) seems to be working. Four workouts then Romania where both my ability to exercise and stay on nutrition will be challenged by the unknown.

My Supplements - Superpump Max by Gaspari Nutrition

Gaspari Nutrition Superpump Max, Blue Raspberry Ice, 1.41-Pound

Yeah I use dietary supplements,  Mostly because my body does not produce all the things I need to do what I do.  why?  Because I am over 40 that's why.  Supplements are an attempt to balance the scale of life.  Not to mention that I simply can't afford all the meat I need to get the protein level needed.  This supplement is not a protein one, but you get my point.

I have been using SuperPump Max as a Pre-Workout Supplement for about 70 workouts or so.  I have bought two canisters of Blue Raspberry each with 40 doses.  This indicates how potent this stuff is.  Most of the time I need only one scoop, if I need a second I can usually tell in a few minutes because it works fast.

The purpose of SuperPump Max and its claims  are 1) To increase endurance, 2) Fights Muscle soreness and fatigue, 3) Increases Nitric Oxide Levels and 4) improves the Utilization of Amino Acids.  As a Nitric Oxide Booster it opens the blood vessels and allows nutrients to get to the muscles faster.  Along with some other ingredients this is supposed to help you during a workout to get going and stay going. 

I would say I can verify that this stuff works.  Every time I have used it I get a rush and it does not take long.  My workouts have greater intensity because my body has the ability to grab the nutrients it needs and use them quickly.  I can honestly say that the first three claims are very true. 

From an affordability standpoint this is not bad at all.  I get 35-40 workouts each canister and I can tell you that beats a lot of other NO boosters I have tried where two scoops is the normal dose.  You get better than what you pay for with SuperPump Max.

Rating: 9 out of 10

Body Stats - Year 2, Week42

Weight: 273.0 (Last week: 270.6lbs.)
Body Fat %: 6.23 (Last week: 5.56%)

A small step backwards, but not completely unexpected.  There are two reasons I am not surprised: 1) I am coming off a cold and now my body is in rebuild mode - I have experienced this before.  2) The weather - the human body changes as things warm up - fat expands too.  Makes measurements grow.  Experienced that before too.  Just a couple more reasons why body stats only really provide a basic general idea of what is happening but should never be a real basis for motivation.

Muscular Development - June 2011 - Review

Muscular Development Magazine (MD) June 2011 features Arnold Champion Branch Warren on the cover. This issue is all about Branch and all the other MD athletes that did well at the Arnold Classic.  I really was a great contest for them  and it makes them a real threat at Olympia.  In this issue, MD was blowing it own horn a bit but 'it ain't braggin' if you did it'.

Best Quote: "Everything I have, I owe to Bodybuilding.  People ask me where I got my work ethic and my  discipline and it was from bodybuilding" - Branch Warren (p.180)

Highlight Article: "Is Arnold Champ Branch Warren the Next Dorian Yates?" -- This article explores exactly this question and the parallels are tight -- Dorian and Branch both work hard and do not care about what others think.  They both overcome genetic limitations through hard work.  Yeah, I think it is possible. (p. 176-187)

Best Regular Feature: At the risk of being redundant, No Juice Bodybuilding on p. 262 hit it again.  Layne Norton strikes again about not being a hater but instead focusing on self improvement.  Sorry the guy is really resonating with me right now.

Notable Articles:
1. Team MD invades the Arnold: Branch Warren, Dennis Wolf, Victor Martinez and Evan Centopani -1,2,3,4 at the Arnold Classic.  Team MD interviews and a good look at each athlete. (p. 158-169)
2. Biceps Blitzkrieg! -- Dennis Wolf's bicep workout. (p192-201)
3. Victor Martinez Bigger and Better: Great look at The Dominican Dominator current Training and thus why he is re-surging. (p.204-213)

Duds:
1. Ramblin' Freak -- don't read it anymore, the f-word is substituted for the actual English language.
2. Any article about drugs and drug use in bodybuilding.  Trust me, I know that the whole issue is not as bad as people say, but by doing these your are endorsing the breaking of the Law.  I know some are legal, but it is the appearance of evil that bothers me.  Plus, being an natural bodybuilder, I can't use them.

Graphic Content Review:
MD is brilliant at times: their black and white photos are some of the best in the business.  However, they get both repetitive in their graphics and their overuse, in my opinion of black and white backgrounds.  There regular features never change their graphics.  You can definitely see that they are more concerned about other things than their graphics.

Eye Candy:
This month we have a triple threat: Bikini Competitors  Nicole Nagrani, Sonia Gonzales and Nathalia Melo.  MD does it right when it comes to eye candy this month.  Three top competitors wearing the bikinis they make look good in competition is the way to go.  Also, these ladies finished first, second and third respectively, so it was a top championship lineup.

Rating: 3 and half stars: Good at times, but lagging behind at times.  I liked the interviews and as always MD has lots of good info to digest.  Good to see Branch Warren and the rest of Team MD get their due respect as well.

Workout Log: 2.42.4 - Abdominals

Abdominals.  To be honest I don't training these much except during cutting.  The rest of the year there are several lifts that hit them, namely the big two of squats and dead lifts.  In addition, there is probably not a single exercise I can think of that abs are not used as a stabilizer group.  That said the goal for me with abs is to see them.  I actually have always had strong abs with good endurance.  The only real problem about getting fat is that they get covered over.  Getting a six pack, by all accounts is about two things: nutrition and fat burning and that means low carbs, sugars and salt with cardio.  Problem -my main source of cardio is broken so I decided to improvise and basically make rest periods today really short as well as have a ton of exercises.

Motivation: 10 - I was ready to get at it today.

Focus: 9 - Solid, not much mind wandering, mostly every exercise came so fast in the rotation I didn't to have much time to think of other things.

Goals: Complete Workout, Good-Mind Muscle Connection, Good Preparation

Preparation: Meditation, - 5min.; Visualization with Stretching

Weight Training: 15-25 reps, 30 seconds between sets, 60 seconds between exercises
Upper Abs:
Medicine Ball (15lbs.) Crunches Arms extended: 25-25
Crunches: 25-25
Weighted Crunches: (45lb. plate): 25-25
Lower Abs:
Medicine Ball Reverse Crunches: 25-25
Hip Thrusts: 25-25
Leg Raises: 25-25
Obliques:
Barbell Twists: 25-25
Side Bends: 30lbs.: 25-25
Barbell Side Bends: 25-25
Combos:
Air Bike: 25-25
Double Crunches: 25-25

Training Notes:
OK.  I also find Abdominals easy from a lifting stand point.  Maybe some trainer could design me a workout that would challenge me, but so far anything I have tried does not stop me from finishing.  Right now I am in a quandary about what to do after my Romania Trip: 1) - Come back and strength lift so that year three will be all mass building or 2) - do a cut for 7 weeks to try to lose more fat and tighten up my loose skin.  Both would have benefits. 

Musclemag International - Abs Special - Review

Musclemag International (MMI), on occasion at the right times of the year , will put out a special issue to deal with the goals for that item.  In this case it is about having those abs for the beach.  This is more of a reference tool than an actual magazine, but it bears looking at for potential.  That is Jeremy Patterson on the cover.

Best Quote: 'Keep in mind that you biggest roadblock...is complacency." Bill Geiger (p. 23)

Feature Article: The heart and soul of this special edition is the 60+ ab exercises that are fully illustrated with advice on each one.  Divided by abdominal area: Upper, Lower, Obliques and Combos.  The specific anatomy of each exercise is illustrated as well.  This section also offers a difficulty level for each exercise as well. (p.39-104)

Notable Articles:
1. Six Week, 6 Pack Starter Guide: Good overall article laying out the groundwork for abdominal training. (p.106-115)
2. Cardio the Lean Maker: Good article on the purpose of cardio in an ab training program.  it includes different intensity levels (p. 116-123)
3. Six Weeks to a Lean Physique: Nutrition article giving a six week program to cut weight. (p.124-131)

Graphic Content Review: There are lots of things to consider in this one.  MMI's regular magazine always does a good job with graphics.  This magazine is no exception.  The real issue is are the graphics useful as this is a training guide.  The fact that a magazine would take the time and illustrate over 60 abdominal exercises with photos, giving a page for each one, is a testimony to a commitment to quality work.  In addition the photos are top notch.  Well done.

Rating: 4 and a quarter stars.  This is a very well don training guide.  You could keep this one on the shelf as a reference tool for all things involving abdominal.  I know it is causing me to rethink my strategy for the rest of the summer. 

Workout Log 2.42.3 - Back, Biceps and Forearms.

Yesterday's workout handed me a large problem: My stationary bike broke, the pedal and the pedal arm simply snapped off.  That meant a cardio issue not just for today but the future.  Yeah, there is a treadmill in the shop too, but I am not sure how my knees and ankles will take it.  That is part of the reason for the bike.  To overcome this problem I decided to superset my workout.  Supersets are putting to exercises together and taking no break.  The only rest you get is a short one between the double set.  It really can shake things up for your muscles but it also can be a workout for the heart and lungs as well.

Motivation: 9 - it was a little harder to get motivated because I had to rearrange my plans on this one.  I hate that but I roll with it because the alternative is to do nothing.

Focus (New): I want to start asking a different question: How focused was my workout today? Today was a 5 out of ten because I was focused some times and other times my head was out of it and somewhere else.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout

Preparation: Meditation - 5 min. Visualization/Light Stretching

Weight Training:
Superset #1:
Deadlift: 135lbs.: 15-15-15
Alternating Dumbbell Curls: 26lbs.: 15-12-12
Superset #2:
Bent Over Row: 135lbs. 15-15-15
Preacher Curl: 46lbs: 15-12-12
Forearms:
Behind Back Wrist Curls: 115lbs.: 15-15-15
Wrist Roll Ups: 8lbs. (3)

Today was difficult and in part is that my preparation usually includes 10 min. warm up cardio to get the blood pumping.  Without it, I felt a little down and it did not get better.  Despite that I still finished. 

Workout Log 2.42.2 - Chest, Triceps, Delts

Today I was in a mood and to be quite frank needed to burn off some steam.  I also have been greatly encouraged by my recent workouts so I upped the intensity.

Motivation: 10 - Definitely I was at Rabyd Dogg level.  Warning approaching me in this state can get you bit as this dog does not bark, he bites.

Goals: Complete workout, Good mind-muscle connection, good preparation.

Preparation: Meditation - 5min. Visualization/Light Stretching, Cardio: 10- min.

Weight Training:
Chest: 12-15 reps
Bench Press: 120lbs.: 15-15-15
Incline Dumbbell Press: 40lbs.: 15-15-15
Dumbbell Flye: 40 lbs.: 15-15-12
Triceps: 12-15 reps
Close Grip Bench Press: 115lbs.: 15-15-12
Lying Skullcrushers: 40lbs. 15-15-15
Overhead DB Extension: 60 lbs. 15-15-15
Delts: 12-15 reps
Lateral Side Raises: 20 lbs.: 15-15-15
Front Raises 20lbs.: 15-15-15
Dumbbell Press: 30lbs. 15-15-15

Cardio: 24min. Stationary Bike - the Bike broke right in the middle of the workout.  So I was still angry coming off the workout.

Training Notes: Solid workout and complete except for my bike breaking beyond repair.  What does that mean.  Well, I can do a couple things but what I will probably do is form my weight lifting into circuit and superset routines with very little rest time in between anything.  It means also I can add more exercises but i will have to keep things light so I can finish.