Workout Log 2.41.4 - Back, Biceps, Forearms

Today I was feeling even better, so I decided to up the intensity slightly.  Kept the weight levels low but jumped from six exercises to eight.  Added 10 minutes of end cardio as well just to see how it felt.  Normally at this point I would be thinking 45 minutes, but that will have to wait till the end of next week.  This ends week 41 and now we go into the last week of this cut -- week 42. 

Motivation: 9.5 - encouraged.

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

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

Weight Training: 12-15 reps, 45 secs. between sets, 90 secs. between exercises.
Back:
Deadlift: 135lbs. (3 sets): 15-15-15
Bent Over Row: 135lbs. (3 sets): 15-15-15
One Arm Row: 60lbs. (3 sets) 15-12-12
Biceps:
Alternating Bicep Curls: 26lbs. (3 sets) 15-15-15
Preacher Curls: 46lbs. (3 sets) 15-12-12
Concentration Curls: 20lbs. (3 sets): 15-15-15
Forearms:
Roll ups: 5lbs. (3 sets) complete
Behind Back Wrist Curls: 115lbs. (3 sets): 15-15-15

Cardio: 10 minutes Stationary Bike

Training Notes: I think my cold (which is in its last stages) is no longer affecting my energy level as it was pretty good today.  What is affecting it is my nutrition level of 2400 calories a day.  Cut diets are indeed brutal.  Next week will be the last of it so that will be good.  All goals were met today.  If all goes well my next workout will be Monday afternoon and I can rachet it up a little more.  Busy week ahead but have to get some training in too.

Body Stats - Year 2, Week 41

Weight: 270.6lbs. (May 14th - 274.6)
Body Fat%: 5.56 (May 14th - 5.91)
Despite being sick, I have done alright the last two weeks except I didn't lose all the weight I did of body fat and by my calculations I lost a couple pounds of muscle.  Still have time though to stimulate them back.  I am actually only seven pounds away from being lighter than last year's cut which was 263.2lbs.  Even then, I though I thought I could lose more, it was just that  the rigours of cutting got to me at that point.

A word on body fat percentage.  I don't really know how accurate the actual percentage is as I: a) do the three site method myself and 2) I am a pretty big guy, so 15lbs. of fat on my body does not take up as much percentage as it would on someone smaller.  The one thing I can say for it is that I have been consistent as possible in measuring it, so the one thing it does show is when it goes up or down.

From a motivational standpoint, I am really in neutral about stats, they help gage what is going on with my body internally, but my real test is to stand in front of a mirror.    

Training Log: 2.41.3 - Chest and Shoulders

Huge & Freaky Muscle Mass and Strength Secrets: Build a Body Fortress Naturally

Today was the first day in two weeks I really felt well enough from this Spring cold to workout. I decided to hit my chest and shoulders and also decided to do no cardio other than warm up and then see how I feel. Today was a light day because I am coming off illness. I also am cutting so both issues are making my weak as a kitten, but I am tired of not training. I tried two workouts earlier this week and they were pretty much epic failures. Dropped the weight levels this workout as well. More concerned about finishing than anything else.

Motivation: 9 - ready to get back into it

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

Preparation: Meditation - 5min, Visualization with light stretching, 10 min. stationary bike.

Weight Training: 45seconds between sets, 90 secs between exercises.
Chest: 12-15 reps
Bench Press: 115lbs (3sets):15-15-15
Incline Dumbbell Press: 40lbs (3sets):15-15-15
Dumbbell Flye: 40lbs. (3sets):15-12-12
Delts: 12-15reps
Lateral Side Raises: 20lbs. (3sets):15-15-15
Dumbbell Press: 30lbs(3sets)15-15-15
Traps: 15-25 reps
Dumbbell Shrugs: 60lbs. (4 sets)25-25-25-25

Training Notes:
All goals were achieved and intensity was solid but not my best. I didn't do to bad considering this is my first real workout in two weeks. Training while sick is a real no-no for me usually but I think my body is recovered I am just getting rid of the aftermath as far as congestion. I am definitely working out more next week as this one went pretty good.

Body Building for Christ: My History, My Vision and My Blog

For over a year and a half, I have been engaged in the pursuit of a bodybuilders body.  Mostly my motivation has come from a desire to make what I see in the mirror better each day.  In large part this has been successful, but I acknowledge that there is still a long way to go.  In the past I have seen some good results but I want more.

So far I have for the most part followed other people's plans that I find in the magazines and websites. Most of this I have viewed as an experiment to see what works for me.  There are still a lot of things to try and so that will probably continue for at least another year.  When I started I weighed 327lbs. and was almost 30% body fat.  Now I am roughly 275lbs. and under 10% body fat for the most part.  I have been cutting the last six weeks so that last number is lower still. 

My ultimate goal for the future is to compete, but I also understand I have  long way to go.  In need more muscle size for sure, my loose skin to tighten up and my training and nutrition to be more and more disciplined and intense.  In the meantime, I am going to focus my sights on learning the bodybuilding cycle and techniques for training and nutrition.  Ultimately I have learned that this is a game of knowledge and applying that knowledge.

This blog is more about accountability and that learning process than anything else.  It is my desire to post on my person quest, my supplements, my magazine reviews, my nutrition, my training and bodybuilding in general as far as news, opinion, issues and contests.  In so doing I hope to have journal of sorts to help me sort things out.  If it also happens to make a little money because people are interested in what I have to say, even better.  If I also inspire someone else to take up the journey as well, then even better than that.

My main passage of scripture that guides me is 1 Corinthians 6:19-20: Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own.  For you have been bought with a price, therefore glorify God in your body.  The ultimate thing being to create a temple of the Holy Spirit that he will be proud to dwell in.  May God grant my the knowledge and wisdom I need to succeed.

Welcome to The Temple Builder for Christ

This Blog is spin off from the Rabyd Theologian 2.0. and contains my posts from that site involving bodybuilding, nutrition, motivation, magazine reviews, etc. The point being to have a unique home for those type of posts.

In addition, I want this to be a place of accountability for myself as I continue on my a lifelong journey of being a bodybuilding Christian pastor.

I also hope to write on the issues of the health and fitness world and how I think they affect Christians who both train and compete.

Blessings and Enjoy!

Flex: May 2011 - Review

The May 2011 edition of Flex Magazine features Pro Bodybuilder Kai Greene on the cover. Dubbed the Build Old-School Muscle Issue, this issue promises gains in strength, size and focuses on arms. Kai Greene sat the Arnold Classic out this year, but that does not mean he has been idle as he has his sights set on the New York Pro this year. Flex, as always if focused on the sport of Bodybuilding and does its level best at covering as many aspects of training and competition as possible.

Best Quote: "Nobody Trains for Seventh, Eighth or Tenth." - Kai Greene p 168.

Highlight Article: "The O-Men Workouts" - Covers various workouts of Five former Mr. Olympias and analyzes why they worked. Each Mr. O (Arnold Schwarzenegger, Frank Zane, Lee Haney, Dorian Yates and Ronnie Coleman) is featured in one of their best body parts and then dissected as to why the workouts worked. (p 125-141)

Best Regular Feature: This month I want to highlight the NPC Report. Usually Flex has this one the back of every issue and it is a good dose of information hitting the highlights of the NPC Amateur Bodybuilding scene. It is nice to see at least one mag cover the sport's amateur side. (p.275-280)

Notable Articles:
1. A New York State of Mind: A great interview with Kai Greene. You know, I am starting to become a Greene fan, at least until he goes up against Phil Heath or Branch Warren. (p. 166-174)
2. Eat Like a Pro: You have to see this one day of diet that Phil Heath is on during the off season. I don't often say this, OMG! (p.196-205)
3. Power Circuits: A Circuit Training Workout for Bodybuilders. No kidding. (p. 180-190)

Duds:
I am not sure about this one. On the cover, there is the expression "7 Keys to the Perfect Workout". Maybe someone could point it out to me, but I couldn't find it inside the mag.

Graphic Content Review:
Solid and Varied as always from Flex. Lots of pictures and some great shots from the Arnold Classic all the way through. Flex really puts the color into things and I like that. Lots of good photos

Eye Candy:
IFBB Figure Pro Kathleen Tesori in some very good shots. This is how a bodybuilding magazine should do a photo shoot of a woman. Get one of your pros and showcase them. Playboy playmates simply look too soft and with some pros there is still some mystery to some of their parts. Not much, but some. (p. 252-258)

Rating: Four Stars. Solid in every way but nothing really says "wow!" but still good. Graphics are good and varied with tons of good shots from the Arnold Classic. Good one.

The Naked Truth: The Secret to Motivation in Health and Fitness

Most people struggle to stay motivated in any fitness endeavor. When people visit Bodybuilding.com or other sites like it there is always a thing called a motivation gage and people can input what their motivation level is on a scale of 1-10. Mine very rarely drops below 8. It hovers at 9 and hits a regular 10 all the time. I have been asked by some how do I do that.

I wish it could be some psyche-out thing I learned or some mental trick there is I do, but the real truth is I get naked on a regular basis in front of the bathroom mirror. For a while I even thought I was nuts, until I read Jack LaLanne's book called Live Young Forever and guess what he considered to be the number one motivation technique he had ever heard of and knew that it worked? That's right, go to the bathroom, lock the door, take off all your clothes and take a long look in the mirror and then get mad at what you see. Ever time you even feel your motivation slipping, go to the bathroom, lock the door...well you get the idea.

Ultimately the best tool in fitness motivation is not a bathroom scale or body fat calipers, but a mirror. Accountability helps but our human perception has an instinctive understanding when we look at the human body whether it is healthy or not and that includes our own. Ultimately, motivation comes from facing the truth in a mirror and not as James says we do so often:"forgetting what we see". It is facing the truth of what we see that ultimately motivates us to change anything and our bodies are no different.

Now body image is a big concern here as most women and some men still see themselves as fatter than they are and people can a very twisted fun house mirror image of themselves. That aside though, the quest to make your body look good in that mirror motivates like nothing else and that is why it still remains a potent part of any person's focus and motivation in reaching their fitness goals.

That is the naked truth.