Why We Shouldn't Write Arnold Off - WO 3.3.1

Do I condone adultery? No.  However, I will not sit by an let the 'holier than thou' crowd sit there and trash a man who has done a lot of good in his life.  While I think over the years Arnie has gotten liberal in his politics on certain issues like environmentalism and others.  From the stand point of fitness and career I can't complain.  Take out the martial issue and Arnie does not do too bad.  But lets take a look at Arnie's record when it comes to relationships.

1. As a bachelor was Arnie a one woman guy?  No.  But nobody said anything back then because he was a bachelor.

2. What was this marriage about in the first place?  If you say anything but money and politics, you are probably wrong.  Throw in the added bonus of producing a few children and you got what this marriage was about; it was a contract marriage like it or not.  Now that the politics are over, what would be its purpose?  Trouble was on the horizon, adultery aside, no matter what.

3. People probably should refresh their knowledge of John 8 and the story of the woman caught in adultery.  The response Jesus has toward adultery is far from the response Arnold is getting from most.  Vultures always like to bring someone down because then they can pretend they are not vultures for a little while.

Probably the most interesting effect this has had is actually on another bodybuilder -- Branch Warren (congrats Branch and Trish on being expecting parents).  Normally the winner of the Arnold Classic would be the front runner to upset the Olympia champ.  Not his year and I can't help but wondering if this is part of the Arnold fall from grace syndrome.  The prestige of a contest should not be affected by the name on it but the nature of the contest itself. and the competitors.  Everyone is talking about how great Kai Greene's win was at the New York Pro a normal pro contest (against a weak field other than Ronnie Rockel) and diminishing Branch's win at the Arnold Classic which is the second most prestigious event in bodybuilding only eclipsed by the the Olympia itself.  Arnold effect?  I think so and it is very unfair to Branch Warren.  Especially since Branch has finished second or third at the Olympia the last two years. 

Knowing Branch though he will just train harder and tell people to wait and see what he brings to Olympia.  He is a solid guy and if the Olympia was decided on actual work ethic he would have won already.

Back to Arnold, the man's influence on bodybuilding and fitness is massive and for the most part positive and we can't write him off for that alone.

For me today was Chest and Biceps Day and I set three personal records: Concentration Curls, Decline Dumbbell Bench and  Preacher Curls.  In addition all my 1RMs went up for all eight exercises.  It was a good day and the DOMS are already started.

Is Working at Night Hurting MyProgress?

I had a bonus workout last night and hit my arms but the main thought on my mind was is my being a third shift vampire helpful or harmful to gaining progress. The issues are numerous.

1. Sleep - The main issue I have is sleep.  it is not just about getting enough as I am always a little short on it but sleep pattern too.  Sometimes I get to sleep in the beginning of the day sometimes because of schedule later and there really is no pattern but dealing with the week ahead.

2. Nutrition - Now given schedule what do you think nutrition is like.  Try getting regular nutrition with that schedule.  Sometimes consistency and flexibility are not good companions.

3. The Job itself:  My employer used to have regular scheduling so you knew when you were going to work and what days you had off -- no more.  Now you never know what days you are going to work or how much.  So how does one compute job calorie burn when nothing is truly consistent.

The only real solution I might have is to move back to days.

Workout 3.2.5 was a bonus workout involving arms.  It was good and tough.   

Workout Log 3.2.4 - Some Decisions

Today was shoulder day and some decisions had to be made on a lot of things but more on that in a moment.  I found one exercise that I also can max out on my available weight - Barbell shrugs.  I genetically blessed in three areas - calves, forearms and upper traps.  Not only shape but strength for all three is higher than some other parts. 

Motivation: 10

Focus: 10

Goals: Complete Workout, Establish 1RM on All Exercises

Preparation: Meditation - 5min.; Cardio - 5 min.; Visualization/Stretching

Weight Training:
Delts:
Military Press: 75x5; 95x5; 110x5; 120x5; 130x5
Front Raises: 20x5; 26x5; 30x5; 30x5; 36x3
Rear Delt Flye: 30x5; 36x5; 50x5; 50x5; 56x3
Lateral Side Raise: 10x5; 16x5; 20x5; 26x5; 30x3
Traps
Shrugs: 135x5; 205x5; 255x5; 275x5; 300x5
Upright Row: 75x5; 95x5; 110x5; 120x5; 130x3

Flexing Shoulders

Cardio: 30min. Preset #3

Training Notes:
No strength loss on the shoulders as I am being absolute strict of form.

Decision 1 - This year is going to be strictly about building mass -- no cut next summer. 
Decision 2 - Because of this the rotation is going to change: 5x5 to 4x8 to 4x10 to 4x12 then reverse back and repeat.  Rest week still every quarter.
Decision 3 - Time to get heavy with more reps - volume and high resistance together.
Decision 4 - Nutrition - 5000 to 4500 cals - I am going to control my nutrition to keep the fat monster away not a yearly cut.

Time to get some muscle size.

Workout Log: 3.2.3 - Back/Triceps - I Love Deadlifts!

There is something to be said for simplicity.  There are very few lifts that are simpler than deadlifts.  Grab the bar and stand up.  Now yo have to stand up with your legs not you back but the simplicity is great.  It is also a harder exercise than most think but I luv 'em.

Motivation: 10

Focus: 9.5

Goals: Establish 1RM for all exercises, complete workout

Preparation: Meditation - 5 min.; Cardio - 5min.; Visualization/Stretching

Weight Training:
Back
Deadlifts: 135x5; 185x5; 205x5; 220x5; 230 x5
Bent Over Row: 135x5; 150x5; 170x5; 190x5; 200x4
T-Bar Row: 90x5; 115x5; 130x5; 140x5; 150x5
Triceps
Close Grip Bench Press:135x5; 150x5; 160x5; 170x3; 170x3
Skullcrushers: 50x5; 60x5; 70x7; 80x4; 80x3
EZ Bar Extension: 60x5; 80x5; 90x5; 100x5; 106x3

Flexing Back and Triceps

Cardio: 20 min. Stationary Bike

Training Notes: I don't see too much strength loss here and that is a good thing.  I have set some lifting goals so we will see how things go.

Workout Log 3.2.2 - Legs. Is it possible?

It is two workouts in one 24 hour period.  You have to eat a lot of carbs to pull this off.  I wasn't sure what was going to happen because the last time I hit legs for strength I hit 300lbs. (all the weight I have) x12.  After the long time off I wasn't sure what was going to happen. Given the success of my Chest and Biceps workout I wondered if it was possible that I had not lost much strength here as well.

Motivation: 10

Focus:9

Goals: Complete Workout, Establish 1RM for each exercise.

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

Weight Lifting:
Quads
Squat: 180x5; 205x5; 230x5; 275x5; 300x5
Front Squat: 150x5; 185x5; 205x5; 235x5; 250x3
Hamstrings
Stiff Leg Deadlift: 135x5; 185x5; 205x5; 215x5; 220x3
Lying Leg Curls: 90x5; 100x5; 110x5; 115x3; 115x2
Calves
Calf Raises: 185x5; 205x5; 225x5; 255x4; 255x1

Training Notes: Hamstrings are an interesting issue here. Combined with my glutes in the stiff leg deads and I do OK; isolate them and they suck.  Definitely going to have to focus on them.  Maybe put the Leg Curls first and push more weight. 

300lbs. five times on the squat is a lot better than I thought.  I have some time before I touch 5x5 again so as I save some money I can aim for more plates but I also am looking at a bench with a cable attachment.  More weight verses more variety here for all body parts.  The problem I see is that the added plates would only really be dealing with the Squat but the better bench would be hitting every body part with new stuff.  Looks like bench still weighs out ahead.  I  won't be back to 5x5 for six weeks so maybe I can get both.  I am about half way to the bench with my savings.  We will see. 

In any case, not much loss of strength here either.  That is good news.  
 

Workout Log 3.2.1 - Chest/Biceps - First Workout of Year Three

After a week off to rest and recover, I hit my first workout of the year with real enthusiasm.  My split is about focus and putting my week areas first to make them stronger.  Chest and Arms tops my list so Chest and Biceps day.

Motivation: 10

Focus: 9.5

Goals: Establish One Rep Max (1RM) for All Exercises, Pyramid Established, Complete Workout.

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

Weight Training: (90 to 120 sec rest between sets)
Chest
Bench Press: 135x5; 150x5; 160x5; 170x5; 180x3
Incline Bench Press: 135x5; 140x5; 150x5; 160x5; 170x2
Dumbbell Flyes: 20x5;26x5; 30x 5; 40x 5; 46x3
Biceps:
Barbell Curl: 75x5; 85x5; 100x5; 120x5; 130x3
Preacher Curl: 50x5; 60x4; 70x5; 76x5; 80x2
Standing Concentration Curls: 20x5; 26x5; 30x5; 40x5; 50x6

Flexing: Chest and Biceps

Cardio: 20min Stationary Bike -Preset 1

Training Notes: I did this one all on feel for the most part and I didn't guess to badly.  The fourth set was the 5 rep max target and the fifth set was a failure set. I wanted to get my starting 1RM for the year for all of these and I got them pretty well.  Not to much loss of strength during the cut as my 1RM for Bench, for instance, only fell about 10 lbs.
 
Nutrition this week has been a free for all but mostly my body has been craving carbs and I have obliged.  Goal is to get a carb cycling plan in place for weeks 3-6 and keep the calorie count between 5000 and 4500.  See what happens when we get there.   

Two Years of Bodybuilding

 

You know, Jack LaLanne looked really good back in the day.  What am I saying, the guy looked good probably to right up before his death for his age at any age he was.

Two years ago I got back from a vacation and realized I was a fat boy.  I was suddenly very motivated to do something about it,  I didn't want one of those 12 week and your done programs either.  There is nothing wrong with a 12 week program to get you started but to make a long term choice requires a long term approach.  After 12 weeks then what?   I was looking for more of a lifestyle transformation. 

Bodybuilding fit the bill.  I added the idea of health and flexibility and I got a program that in the first year helped me drop from 337lbs. to 262lbs. That year I also watched my body fat drop from 28% to about 7% based on the three site method on myself.

This year has not been as dramatic but it still has been a great ride.  The heaviest I ever was this year was 285lbs. and I got down to 265lbs. and could not break through that barrier no matter how hard I tried.  Indicates some muscle gain but not a lot.  Bodyfat % hung out at 7% form most of the year until my recent cut dropped it to 5.5% the last few weeks, 5.25% today.

Lessons this year:

1. Nutrition is as important as training - missing meals and too many cheats and all that work in the gym goes bye bye.  You will hear some people say nutrition is 80% but all they are doing emphasizing the point.  Simply put training damages the body, nutrition builds it.  Good Training will get you some results but nutrition puts it into overdrive and gets stuff done.

2. Patience.  Not my daughter, the virtue itself.

3. Relax.  Anxiousness and nervousness shortcut your gains.  Learn to chill.

4. Vary everything.  My training was more effective when things changed and challenged my muscles more often in different ways.

5. Volume is what works for me.  More sets with low reps did gain me some strength and I need that but what gave me growth was more reps at the right weight.  I beginning to think that the nature of my body may have more slow twitch fibers because every time I do more reps it works.  20-24 sets on a body part, yeah that's a lot but it works.  Along with pushing to failure on the last set or even adding an exercise if I don't feel that my muscles have been challenged takes it that much farther.

If one thing had changed I am not a fat boy anymore.  I am back to being what I was a long time ago -- an athlete.  My skin does not fit anymore, but what is underneath has good endurance, strength and muscle tone.  I feel great and I have the goal of competing sometime in 2014.  Year three is coming up and I am ready to change and grow the way I need to grow and change.             

Three Weeks Out, Next Year and Other Random Thoughts.

A Young Bill Pearl.

Well, I am three weeks out from the end of year two of my bodybuilding journey and If I have learned one thing it is to trust my instincts more than trainers in magazines.  This year was not as successful as I had hoped and it is probably because I thought too far ahead.  The problem with long range planning is that you can sometimes feel obligated to follow it even when it is not working so well.

The other thing I have learned is the value of consistent nutrition and nutrition planning.  Skipping a meal or not eating clean can be more detrimental than missing a workout.  Right now, I have three weeks of an extreme cut diet of 2000 calories a day with no, I repeat NO cheating.  This going to be tough.   Life has a way of throwing temptations in your face as fast as or faster than you can manage. 

I now am aware that my body reacts far better to high volume than high weight but having the weight be as high as possible for that volume is very important.  I also am very aware of my goal to look good year round.  That has cause me to look around and see if there is way to change things up constantly and have a diet that gives both growth and keeps the fat monster at bay at the same time. I think I have an answer.

1) My training is going to be constantly changing from week to week.  There is a little pattern to it but the idea is to be different every time I hit the body shop.  I am following a six week cycle. 

a) Week 1 - Strength and Power 5x5
b) Week 2 - Mass Building 4x8
c) Week 3 - Mass Building 4x10
d) Week 4 - Mass Building 4x12
e) Week 5 - Mass Building 4x15
f) Week 6 - Cutting - 3x25: Double Cardio

I want to repeat this two time and then have a reset week.  There is also the fact I want about 20 sets each workout.  That means four to six exercises per body part depending on the week.  The sole exception will be Strength Weeks where there will be one exercise for building strength and another based on building power.  After going through this cycle twice -- reset week.  I think with this I can have consistency but variety as well as flexibility when I sense something is not working.

2) Nutrition will be another matter, Week 1 and the reset weeks will be a free for all.  Clean but eat a lot.  Weeks 2-5 I am going to carb cycle.  On high carb day which will coincide with leg day, one medium carb day which is also back day and the rest low carb with everything else.  Cut week will be all low carb.

3) Other things include a simple but changing training split, a commitment to regular cardio with double during cut week.  Changing exercises and exercise order every cycle will help too.   During mass building I want to pyramid up as well and use other advanced techniques when I can like partial reps, failure, and rest pause.

4) Supplements - simple, basic but effective.  If it does not work in a couple cycles -- it gets dumped.

The focus for this year is to gain mass but stay lean.  I am not going to focus on a particular body part this year.  I want mass all over and then next year I can see what needs fixing.

5) I am going to try to do something with this loose skin of mine and get more acquainted with the skin care side of this business next year.  Tanning and all that. 

Three more weeks.  August 15th is coming soon.

The Mass Monsters Brought It on Themselves and Other Thoughts on the New Physique Classes

Dana Linn Bailey (pictured above) made history by winning the first ever women's physique class at the NPC Junior USA Championships and now the world of bodybuilding will never be the same again.

The new Physique classes for both men and women has drawn a lot of fire from traditional bodybuilders and praise from others so I thought I would weigh in as it appears that it may gain in popularity.  I have a few observations and comments:

1. The mass monsters brought it on themselves:  For the last ten years or so or maybe longer, probably after Ronnie Coleman came out with his 3.0 version of himself (huge and freaky), the focus has not been on the trifecta of judging: Proportion, Symmetry and Size in equality but Size has superseded the other two in importance.  This is in part due to the bodybuilders wishes and that judges have allowed it.  The fact that the insiders let this go on has caused outsiders to stay away in part because they didn't see anything they liked.  The general population wants to see bodies that are appealing.  Sorry big without proportion or symmetry does not appeal to many people.  Men's bodybuilding, by focusing so much on mass, has eliminated some really good competitors in the past because of it but when we get to the women this becomes more seen.

Above is a picture of the reigning Ms. Olympia, Iris Kyle.  Now when you compare her to Dana above, I ask you which one of them is more feminine?  Which one looks more like a girl?  Iris Kyle has won for good reason given the criteria she has been judged by, I am not trying to take anything away from her, but the muscles she has developed look like men's muscles and it is because of the mass monster syndrome.  This is a far cry from the days of Cory Everson's (below) days as Ms. Olympia and because of it the popularity of women's bodybuilding has dipped:

As you can see there have been a lot of changes for women and in my humble opinion not for the better and the reaction has been to create a new class where proportion and symmetry are back in the game.  If the mass monsters had not pushed their game so hard and the judges gone along with it; it would have never happened.  It is a reaction to a takeover by the mass monsters and it is gaining steam.

2. This is supposed to be about health not big:  Ultimately the promoters of bodybuilding and fitness have always said that this is about health and being healthier.  My question is muscle obesity healthy?  When you get reports of guy so big they can hardly move, you begin to wonder.  Weight, regardless of where it is located (muscle or fat) is weight and it strains the heart.  What the characteristics of proportion and balance do is provide balance so a competitor has to work on other things besides size.  I believe flexibility and heart health should play a role and the new Physique classes take us back to the days of Jack LaLanne, Reg Park and other classic guys who we should honor as it was about health to them.

3. More options equals more participation:  What the sport of bodybuilding and fitness needs is growth and another class will do that.  One of the things that this is doing is giving more opportunity to people who would otherwise not really fit.  Dana Linn Bailey is  perfect example of this.  She is too big to place well in Figure (12th at the NPC Team Universe Championships in 2010) but she is too small to place well in women's bodybuilding.  Physique fits her very well because she has the right amount of form, symmetry and size for balance and she is not the only one in this situation.
 
While the classic bodybuilders on the men's side can gripe about it, it means that some of them can keep competing when the muscles shrink as the 'pretty boys' class can do just that.  Hey, if I could look like a men's model at age 60 and still compete in Physique, I would do it and I think a lot of other people are going to feel the same.

It ultimately equals more competitors and that means more fans.

4. Ultimately it is the fans that will decided what goes.  If people don't like it it will not be bought and it will go out of business.  For myself I am not sure about Men's Physique, but I know women's has my interest because that is the kind of muscle that I find appealing on a woman.  It is sexy muscle and that is why in women's competition, I think it will go very well.

IMHO

Workout Log 2.48.1 - Chest, Triceps and Delts - Body Stat Notes.

Today was Chest, Tri and Delt day,  I also hit the one hour mark for cardio.  It was hot today and I think I must have lost a few pounds just to sweat loss.

Motivation: 9.5 had to work myself up to it a little today.

Focus: 9.5 - small distractions

Goals: Good prep, Good mind-muscle connection, complete workout -- all done.

Preparation: Meditation - 5 min. Cardio: 10 min. visualization/stretching

Weight Training: (15-20 reps)
Chest:
Bench Press: 110lbs. 20-17-12
Incline Dumbbell Press:30 lbs. 20-20-20
Triceps:
Dumbbell Extensions: 60lbs. 20-20-20
Lying Dumbbell Extensions: 20 lbs. 20-20-20
Delts:
Lateral Side Raises: 20 lbs. 20-20-20
Dumbbell Press: 20 lbs, 20-20-20

Cardio: 1 hour. Preset #5 plus #6

Training Notes:  This was a lot easier than last time I did this workout.  Need to add weight in a lot of areas.

Body Stats Notes: dropped 1.4 lbs. this week no change in body fat %.  Water loss probably given the heat.  Diet is adjusted down slightly and no cheating this week. 

Workout Log 2.47.5 - Legs

This is actually Saturday's workout.  For some reason I did not log it in.  Getting forgetful, are there exercises for the brain?  This one is a harder version of 2.47.1 with more weight and more cardio.

Motivation: 10 - no problem

Focus: 9 - not bad but my mind wandered a bit.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - nailed them all.

Preparation: Meditation - 5 min.  Cardio: 10 min.  Visualization Stretching

Weight Training: (15-20 reps) Rest 30 second between sets / 90 secs between exercises.
Quads:
Leg Extensions: 120lbs. 20-17-16
Squats: 150lbs. 20-20-20
Hamstrings:
Stiff Leg Deadlift: 115lbs. 20-20-20
Leg Curls: 60lbs. 20-12-10
Calves (15-25 reps)
Calf Raises: 135lbs. 25-25-20

Cardio: 50 min. Stationary Bike (Preset #1 plus Preset #4)

Training Notes:
This one killed my hamstrings.  Going to keep it but up the weight.  Trying to get my rotation in as many times as possible in the these six weeks.  For cardio.  Preset #4 was starting to get difficult in very real ways. 

Workout Log: 2.47.4 - Abs

Today completes my split which will I will repeat as much as possible over the next six weeks.  Abs are about reps and variation.  I added more cardio and by the end of the week I should be at one hour. 

Motivation: 10 - Rabyd Dogg

Focus: 9.5 - Good.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - Done and done right.

Preparation: Meditation - 5 min. Cardio: 10 min. Stretching/visualization

Weight Training: 30 sec rests between sets.
Upper Abs
Medicine Ball Crunches: 40-40
Weighted Crunches (45lbs.) 35-35
Lower Abs:
Medicine Ball Reverse Crunches 40-40
Hip Thrusts: 40-40
Obliques:
Barbell Side Bends: 40-40
Barbell Twists: 40-40

Cardio: Stationary Bike: 40 min. Pre-set 1 followed by Pre-set 2

Training Notes:
Cutting is more about cardio and nutrition than anything else.  The Weight training is more about keeping the muscle than building it.  It also activate the fat burning of the muscle by leaning the muscle out.  This split is quick and dirty but it is going to work as long as I keep challenging myself with the weight levels.

Two Workouts, One Day - WO 2.47.2 and 3

July 6th and its double workout time.  I did the first at midnight to about 2 in the morning and the second after sleeping the morning and part of the afternoon from 4pm til 6pm.  The life of the third shifter and bodybuilder.  I think one of the obstacles to gains has been my third shift lifestyle and maybe it is time to change that.

Workout 2.47.2 (That's year 2, week 47, 2nd workout.) - Chest, Triceps and Delts.

Motivation: 10 - trimming the fat is actually easier to stay motivated for than gaining muscle.

Focus: 9.5 - couple distractions but good.

Goals: Good preparation, good mind-muscle connection, complete workouts - hit them all today.

Preparation: Meditation - 5min, cardio -10 min, stretching/visualization.

Weight Training: (15-20 rep target)
Chest:
Bench Press: 115lbs. 20-15-10
Dumbbell Incline Press: 30lbs. 20-20-15
Triceps:
Dumbbell Extension: 60lbs. 20-20-16
Lying One Arm Extension: 20lbs. 20-20-15
Delts:
Lateral Side Raises: 20lbs. 20-20-18
Dumbbell Press: 20-20-16

Cardio: Stationary Bike Pre-set #2 - 20 min.

Workout 2.47.3 - Back, Traps, Biceps and Forearms

Motivation: 10

Focus: 9.5

Goals: Same as 2.47.2 - got em all again

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

Weight Training:
Back
Deadlift: 115lbs. 20-20-20
One Arm Row: 50lbs. 20-18-16
Traps:
Dumbbell Shrugs: 60lbs. 20-20-20
Dumbbell Rows: 20lbs. 20-20-15
Biceps:
Alternating Dumbbell Curls: 20lb. 20-20-20
Preacher Curl: 30lbs. 20-20-40
Forearms:
Roll Ups: 8lbs. 3 sets complete.

Cardio: 30min. Stationary Bike - preset 3

Training Notes:
I love the new Bike -- with variable resistance and several preset workouts it makes cardio challenging at least once you get up to the 30 min workouts.  I did OK setting the weight levels on workout 2.47.2 but 2.47.3 I undershot in a couple areas. I will make the necessary changes the next time around.

Workout Log - 2.47.1 - Legs (with Nutrition Notes)

I decided to make my first workout of my second cut this year to be legs.  I have been not doing much for three week so I wanted to hit it hard and make my Legs cry for mercy.  Upped the reps range to 15-20 and did not increase the weight too much.  I have a new stationary bike so I wanted to try it out by using one of its preset routines -- 20 minutes with resistance range from 1-5.

Motivation: 10 - wanted to start off right.

Focus: 9.5 - really no problem with only one or two lapses in concentration.

Goals: Complete Workout with Good Preparation and Mind-Muscle Connection

Preparation: Meditation - 5 min.; Cardio - 5 min.; Stretching / Visualization.

Weight Training: (30 sec. rest between sets / 90 sec. rest between exercises)
Quads:
Leg Extensions: 100lbs. 20-20-20
Squats: 135lbs. 20-20-20
Hamstrings:
Good Mornings: 115lbs. 20-15-15
Leg Curls: 60lbs. 20-15-15
Calves
Calf Raises 135lbs. 25-25-20

Cardio: 20 minutes - Preset 1 - Heart rate was solid but this was fairly easy.

Training Notes:
Going to raise the weight levels for Quads, it was too easy.  Everything else was tight though and I love my new bike.  It has 7 more preset routines that I will try over the next couple weeks.  after three weeks the rep ranges will shift to 15-25. 

Nutrition Notes:
Day One of Cut #2 for the year. Calorie Range will be 3000-2800 for the next three weeks with minimal cheating.  The last three weeks I will drop it to 2200-2000 calories and no cheating.  Salt as a seasoning is OK until the last week.   

Body Stats - Week 46 - Pre-Cut Goals.

Prior to any Cutting Diet, it is helpful to have some sort of goals and body stats are a way of setting them.  Looking at the raw numbers my trip to Romania actually did me some good as I dropped down to 269lbs. Gained it all back to 271 with the last week back home but my biggest fear of gaining too much weight never came about as I am pretty much where I was when I left. My leg and hip measurement shrunk as well and that gives me mixed feelings.  If I am losing body fat it would be OK but this may be muscle loss as my body fat did not budge.  All that walking in Budapest, Hungary and Oradea, Romania seems to have trimmed my legs down by purging water.  

What I would like to see is my muscle restored by keeping fluid intake up and also see some more fat loss past my previous point last year.  Last year I achieved 5% body fat (the way I measure it) and 262lbs.  I think in the next six weeks it may be reasonable to try to break the 5% ceiling, say 4.5% and also drop 15 to 20 more pounds (256 to 250lbs.).  It is doable as long as I keep strict diet and do lots of cardio over the next six weeks. 

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.