Workout Log - 2.42.1 - Quads, Hams and Calves

Today it was time to test how good I really feel and hit the legs and increase the cardio.  I think my cold is just at the point of getting rid of phlegm out of my system.  The weather was finally cooperating with my cut as it was both warm and humid.  Perfect for getting a sweat on.

Motivation: 9.5 - feeling better and ready for a challenge.

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

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

Weight Training
Quads: (12-15 reps)
Leg Extensions: 120lbs. : 15-15-15
Squat: 205lbs. : 15-15-15
Front Squat: 150lbs. : 15-15-15
Hamstrings:  (12-15 reps)
Stiff Leg DB Deadlifts: 50lbs. x 2: 15-15-15
Leg Curls: 60lbs. : 15-15-15
Good Mornings: 115lbs. : 15-12-12
Calves: (15-25 reps)
Calf Raises: 115lbs. : 25-25-25
Single Leg Calf Raises : 25-20-15

Cardio: 20 min. Stationary Bike

Training Notes:
Definitely hit all my goals and it is clear that the negative energy effects of my cold are over.  Time to hit this cuts last week and make it effective.  Hopefully I can continue to add Cardio the rest of the week and get up to an hour on Saturday.

Musclemag International - June 2011 - Review

Musclemag International

Musclemag International's (MMI) June 2011 edition feature Ronnie Coleman on the cover.  The magazine promises to be an extreme muscle gain issue.  You know for a guy who is 'retired' from the sport of bodybuilding, Ronnie Coleman still gets some serious press.  Guess being a former 8 time Mr. Olympia will do that for you. 

Best Quote: "Bodybuilding is a tough sport because you have to do it from the time you get up until the time you go to bed, every day." - Ed Nunn (p.235)

Highlight Article: "Extreme Mass, Extremely Fast" - This article is quite long and covers every aspect of mass building from training split, rep ranges, routines and principles for individual exercises.  I am definitely going to file this one away for my next mass building cycle. (p. 120-150)

Best Regular Feature: "The Big Risk of Beach Muscle Training" - There are a lot of guy that train only for the beach muscle, this article reminds all of us that this is not only stupid from a bodybuilding point of view, it is also a health risk during training. (p73-74)

Notable Articles:
1. "Explosive Lifts for Extreme Growth" - Good article on the potential for power lifting to help the bodybuilder to achieve quicker results. (p108-118)
2. "Big Time" - Eight nutrition tips that help a bodybuilder add quality mass (p.154-162)
3. "Fix It or Forget It" - Well done article on common training errors, identifying them and fixing them (p. 240-250)

Duds: You know I looked hard but each article actually had some value to me.  Good work.

Graphic Content Review: Of the all, MMI has the best overall graphics.  They work hard not to be repetitive, their pictures are solid and colorful.  In this issue they had some great shots of the Arnold Classic and Branch Warren's victory there.  In addition, the cartoons are good and unique every week.  Really high end professional all the way around.

Eye Candy: This month MMI features Jenna Webb.  One thing Robert Kennedy has going for him is that he also produces a men's magazine called American Curves and he gets to showcase some really unique talent here in MMI because of it.  Jenna Webb probably made the camera melt on this one and Gregory James should be very proud on this shoot.  Jenna is an extremely sensual woman. (p. 198-210)

Rating: 4 stars.  Very solid as usual from MMI.  Very Solid Mass building issue.    

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!