Building a Better Body - A Personal Journey and Insights

Back on Track!

2006-09-26T11:16:00.000-07:00

Finally, I feel as though I'm back on track with my workouts. Last week I made it to the gym before 6 am Monday thru Friday, which considering my recent track record, that's pretty impressive!So far I'm really enjoying this new workout routine. I think I mentioned previously what my new routine is. But just in case, I'll go ahead and repeat what I'm doing here:

Monday - Chest (2), Shoulders (1), and Triceps (2)
Tuesday - Calf (2), Abs (2)
Wednesday - Cardio
Thursday - Back (2), Biceps (2)
Friday - Full leg (1), Quad (1), Ham (1)
Saturday - Cardio/optional
Sunday - Off

Anyway, there's the new routine and so far it's working great. Here are the main benefits that I've experienced so far: since I'm doing fewer overall exercises, I can really make sure that I focus my energy on the intensity of the workout and other factors, rather than just making sure that I hurry through everything so that I hit as many exercises as possible.I also wrote recently about my opinions on some of the cardio machines out there. The main thing is, right now I feel that resistance training is more important for what I'm trying to do. Even though I might consider myself in a cutting phase, I really focus my intensity of resistance training instead of cardio. That may change in the next while, but we'll see what happens.

Best Cardio Machine?

2006-09-20T17:57:00.000-07:00

I think this is an age-old question, but today I want to address what I consider to be the pros and cons of some of the main cardio machines out there. Each one has their benefits of course, but I think that each can also be used for different situations. So let's get started:

Treadmills

Ah, the ever popular idea of running in place. I've read many articles that state that running on a treadmill is the best way to burn fat. And, in many cases I would have to agree with them. Some of the really nice things about treadmills is that they give you the same feeling as running in the country, but without the country smell. So the big pros to doing your cardio workout on a treadmill is that it is a great fat burner and cardio monster. Some of the down sides are that you experience the same impact that you would doing regular running, which depending on the condition of your knees might not necessarily be a really good idea. I experience another problem with treadmills, and from what I've gathered I'm the only person that I know that has this problem: for some reason whenever I do regular running or run on a treadmill, the skin on my legs gets incredibly itchy to the point that it burns and I have to stop running. The only way that I've found to counteract this is to lotion up my legs about 30 minutes before I go running (either outdoors or on a treadmill) and even then the burn might still show up. I should probably look into getting that checked out...

Elliptical Trainer

One of my personal favorites, the elliptical trainer gives you a really good workout with out the impact that the treadmill does. That is probably the biggest benefit to the elliptical. One of the problems that sometimes comes with an elliptical is that it is fixed in the way that it moves. If you've ever sat back and watched people run, you'll notice that different people move differently when they run. I have yet to notice a standard when it comes to every-day joggers. But on an elliptical, you have to fit the machine and that can become somewhat uncomfortable. In the gym that I go to there are only 2 elliptical machines that I like to use because my knees always hit the joints on the other ones because of my height. Other than that, I love using elliptical trainers!

Stationary Bike (Upright)

Another classic, the stationary bike has been around for a long time. For those of us with somewhat bad knees, these are great for staying low impact and also getting a good workout for the quad and other legs muscles. My wife and I both have some knee problems, and the doctor always says that riding a stationary bike is a great way to help that out. Overall the stationary bike is a great alternative for your cardio workout.

Recumbent Stationary Bike

This seems to be a relatively newer version of the old bicycle, and at first I have to admit I really didn't like it. What I've found since then is that it is a very deceiving cardio machine. Let me explain: when I first used a recumbent bike I felt like I wasn't getting much of a workout. Since then, I've found that over time you can work up quite a sweat with a recumbent bike. In fact, that's what my cardio workout was this morning and after about 30 minutes I was sweating really good! The other great feature of the recumbent bike, is that it is the easiest cardio machine to get a workout and some good reading at the same time!

So, when it comes to doing a cardio workout, I've found that its very important to mix up what you do on a rather consistent basis. Cardio is one of those things that can become very boring, so have some fun with it!

Keep on Rolling!

2006-09-19T20:24:00.000-07:00

Things have been going well in the working out department. I've been following my new workout split and its turned to be a very good thing. The nice thing about spliting the exercises up a little bit more (in other words lifting a total of 4-5 days a week instead of just 3) is that if I need to I can keep the overall workout time shorter. This is especially nice when I go to the gym before 6 am so I have time to make it to school and other things by 8 (depending on what I have going on that day).

The other reason I'm enjoying this split is that it really allows me to focus on the intensity of the workout for just one or two body parts, instead of trying to make my whole upper body workout intense. I've found that in the past when I do a full upper or lower body workout I'll be rather intense for the first 1-2 body parts exercised, but by the end I just don't have any more juice in me for the same level of intensity.

Anyway, lifetime fitness is hard to achieve, but with enough consistent work we can all reach it. I've noticed a huge difference over the last month or so in the remaining fat on my lower abdomen. As they say, that's the last part to go. My whole goal right now is to get below 9% bodyfat, and then go through a bulking phase to hopefully gradually work out of my natural skinny self. I plan on being successful, but only time will tell.

Is it Good to Have Sore Muscles?

2006-09-12T17:56:00.000-07:00

I think we have all asked the question before: is it good to have sore muscles after working out? So what is the real answer? Personally, I think that the answer is YES! Now of course, you have to be careful with this, but before you just run off and disagree with me let me explain what I mean by this. Here's my reasoning: unless I'm sore the next day, I really start to question either if I used enough intensity in my workout or if I've been doing the same routine for too long and my body has acclimated to it. Either way, I start to be a little concerned if I don't feel at all sore after what I though at the time was a good workout. I like to have sore muscles after a hard workout because it makes me feel that the workout was actually effective!

The way I look at it, the hole point in doing resistance training is to help the muscles grow. And we've all heard that muscles grow by rebuilding the micro-tears or whatever that are caused from an intense workout. So, if that really is the case, how you think that being sore isn't a good thing if you really are trying to build muscle?

I guess the reason I'm mentioning this is that I'm very glad to be sore today from my chest/shoulders/tricep workout yesterday. The main reason that I'm glad about this is because like I mentioned yesterday I just barely mixed up my routine, so I feel like I'm back on track to making even more progress. Of course, only time will tell...

Sept 11, 2006 - Workout Mixup

2006-09-11T17:52:00.000-07:00

I've discovered that as soon as I am starting to get bored with a routine, I had better change what I'm doing and change it fast or else I'm going to find myself not going to the gym. That's what happened this last weekend. I've been following the Body-for-LIFE workout for the last 2-3 weeks, but felt that it was time to change. So, that's what I did! Here is the new workout split that I'm following:

Monday: Chest, Triceps, Shoulders
Tuesday: Quads and Hams
Wednesday: Cardio
Thursday: Back and Biceps
Friday: Calves and Abs
Saturday: Cardio
Sunday: Off

Since I'm trying to do more of a cutting cycle, I'm also trying to do at least 10 minutes of light cardio after my workouts every day. And, whenever I'm up to it I plan on doing some crunches/situps and pushups at night before I go to bed. My whole thought on this new split is to do only 2 exercises per body part, but make them intense. I'm also still following a 12-10-8-6-12 for the rep counts and sets, since I've found that by the end of that last 12 I really start to feel a burn. So anyway, feel free to let me know what you think!

Sept 7 and Sept 8 - Great Workouts!

2006-09-08T11:01:00.000-07:00

So I finally did what I've been talking about all week - I sucked it up and made it to the gym the last 2 days in a row. Its sort of funny, but the situation of my baby and wife being sick hasn't improved any, but I did just what I suggested in a previous post where I just did my best to get to bed earlier so even if the worst happened, I would be able to get enough sleep to make it to the gym. So, as a personal testament, that plan works rather well!

It amazes me sometimes that I still have some energy at the end of the day given the pace that my life is going right now. Between family, work, school, and websites I keep myself plenty busy. Which seems to confirm my personal believe that even if you get up early in the morning to exercise, the fact that you are doing exercise tends to give you more energy to finish out the day. Or, part of the help could be the fat burning supplement I'm taking right now, but even before I started taking that I noticed a definite difference.

Anyway, yesterday I had a really good lower body workout and today I had a really good upper body workout. I haven't decided yet how long I'm going to follow this same program, but I figure I should probably mix it up over the next 2 weeks or so.

Early Morning Workouts and Babies Not Sleeping

2006-09-06T11:10:00.000-07:00

I know, excuses excuses excuses. But I have to confess that I didn't make it to the gym again this morning. Here's my idea of a perfect world at home: first of all, the baby would always sleep through the night. Secondly, no one in the family would be sick to where they aren't getting sleep or accidentally keeping anyone else up either. Unfortunately, I don't live in that perfect home world. Last night was just one of those nights where the baby woke up screaming several times, and another unfortunate thing is that my wife hasn't been feeling very well so she was doing a little more tossing and turning than normal.

So, here's the new thought on getting everything done: go to bed earlier and plan on not getting much sleep. The main root of my problem is that I haven't been preparing for the worst when getting ready for my next day. I always like to think "Hey, the baby's gonna sleep tonight, so if i go to bed right now (11:30 pm) I should be able to get somewhere around 6 hours of sleep!" Then something like last night happens and I only really get about 4 hours of sleep. So, the new plan has to be this: go to bed earlier so that if something unexpected does happen, it shouldn't really get in the way of making it to the gym in the morning. But, if the night does go smoothly, then I would get a bonus of a little extra sleep. There was a time in my life where it seemed that I could get only 5 or so hours of sleep and be totally fine. I guess those days are starting to disappear because over the last few months to a year or so I have developed this need to get at least something over 6 1/2 hours on a consistent basis to be able to function the whole week.

I don't know if I have mentioned this, but I am currently working out using the good old Body-for-LIFE program. Granted, I haven't exactly been following it to a tee, but I feel that it was a good way to get back in the program. Also, I am a big believer in following programs that promote natural weight loss, but I'm not opposed to using supplements to get a little extra boost on things. I think the real problem comes in when people assume that all they have to do is take a magic pill and all there weight will magically disappear. Don't count on it. I had an uncle that took such a drug for a while and yes, he lost a lot of weight. But they then found out from doing more research that that particular drug had some possible very negative side effects, so he stopped taking it. Within a very short amount of time he was back to his original size. So let's all get back to the basics and do things the way they should be done.

Quality over Quantity?

2006-09-05T19:44:00.000-07:00

So which is really more important when it comes to workout, quality of the workout or just making it to they gym every day. I think that this is one of those areas where you can easily be caught justifying an excuse not to go to the gym. Now don't get me wrong, there are some very valid reasons that someone might not make it to the gym every day. I've come up with a bunch of those reasons and made them excuses many times! But that doesn't change my question for the day. Let's say for example, that you were planning on going to the gym at 6 am in the morning, but didn't really get to sleep until about 1 am. So, you basically would get about 4 1/2 hours of sleep (assuming you could get up and out the door and make it to the gym in 30 minutes). I don't know about you, but whenever I've done that in the past, my workout has been pretty much worthless. But, if quantity is much better than quality, than it shouldn't matter.

I happen to be a believer that the quality of your workouts supercedes just mere quantity. I would much rather have 2-3 really good workouts in a week than 4-5 crappy ones where I just went for the quantity aspect of things. I think I remember reading in the Body-for-LIFE book that Bill Philips has similar beliefs, but I might be thinking of something else. But once again I think the danger really comes when someone will start to think every morning "oh, I'm too tired today again! Well, wouldn't want to have a crappy workout, so I'll try again tomorrow." And then tomorrow never comes because they keep putting it off. I know that I have been guilty of this in the past. So, here's my verdict on the whole thing: yes, quality is much more important than just mere quantity. But, if you catch yourself missing more than 2 days in a row because you think that the quality will be bad, then you better get your butt out of bed because at this point anything would be better than nothing!

I guess the reason I'm writing about this today is because the scenario that I mentioned above was exactly what happened to me this morning. So, tomorrow is a new day, and even if the quality is going to be really bad, I still plan on making it to the gym tomorrow morning just to make sure I don't slip into a "after the holiday" rut!

Cardio Mix

2006-09-04T10:40:00.000-07:00

I've found recently that its a really good idea to always be mixing up the way you do your cardio workout. I'm not just talking about what machine you use (elliptical, treamill, stationary bike, etc.) , where you do your cardio workout (indoors, outdoors, etc.), but also the way you actually do the exercise. There has been a lot of talk over the last few years about "what is the best way to do a cardio workout?" Should one follow just a HIIT method (High Intensity Interval Training), or is it better to do a lower intensity, longer duration workout? My thought is, if both have been shown in different studies to be effective, then why not do both?

It seems to me that there are a lot of different ways that you can do cardio, and almost all of them are effective in some way (I'm sure there are some really wierd ideas out there, so that's why I don't say that all of them are necessarily effective.) so why not give yourself some variety? In my honest opinion, the more variety you put into your workouts from time to time, the more likely you are to stick with it for the long haul. One huge benefit to doing an HIIT workout is the amount of time it saves you. You can get in a really good cardio workout in about 20 minutes. But, if you have more time why not go longer than 20 minutes? I'm sure there is a point of diminishing returns, and if I ever learn where exactly that point is I'll be sure to mention it. Here's something that I like to do for my workouts: when its an early morning cardio workout, I'll usually go with an HIIT program because more often then not I don't have time to just spend an hour on the elliptical machine. But, on Saturdays and other days when I have time, I love doing a 30-45 minute cardio workout. Normally on days like that, I pick a particular speed or heart rate level to try and stick to for most of the time, and from time to time I'll throw in an extra little burst of energy. After a cardio workout like that, I have to admit that I feel great!

So here's the main thought for today: have some variety in your cardio workouts!

My Thoughts on Deadlifts

2006-09-01T17:16:00.000-07:00

This morning I made it to the gym to do my lower body workout, and I found that although they are apparently a very good exercise for building size and strength, I really don't know that I like to do straight leg dead lifts. Let me explain why. Maybe I'm doing them completely wrong (which is very likely the case), but it seems that when I do dead lifts I get more of a stretching feeling than a burn. This would make sense since when you touch your toes you get a stretch, and this is a similar motion. The other thing that I don't really like about dead lifts is that by the time I'm done doing a set, its my hands that hurt from the exercise instead of my legs or lower back. Now don't get me wrong, I have had times when doing dead lifts that I definitely felt a good "I just got worked out" feeling in both my lower back and legs, but for some reason this morning I wasn't getting that same feeling. I think I might have just been in a very low energy mood this morning.

I have read several articles that say that dead lifts are one of the main mass building and strength building exercises that you can do. Many articles put it in the same category as the bench press and squats for how important it is. I think I just need to read up more on how to properly do dead lifts so that I can get the full benefit from them.

Getting back on track

2006-08-21T15:48:00.000-07:00

Man have I been slacking! Basically a whole lot of stuff has been going on and so I've been out of the gym for what seems like forever. Well, now that I'm done moving and things are finally settling down, or at least it seems like it, I'm ready to get back in gear. In fact, I made up my mind and even went to the gym this morning. It felt good, other than the fact that I was somewhat sick. I think my dinner from last night was catching up with me, so about half-way through my workout the nausea was just too strong so I had to cut it short. But in the end, I was just glad that I was able to get my butt out of bed and to the gym!

So, to get myself back on track with working out, I’ve decided to just follow the regular old Body-for-LIFE workout. I haven’t followed that workout for some time, so I think it will be a good way to get going again.

Its sort of funny, but the reason I got remotivated is the other night my wife and I were watching the movie Annapolis. For some reason, when we were watching the main character get in shape for the final boxing match it was just inspiring and we both got excited to get working out again.

So today, before feeling overly nauseous, I was able to do my chest and back portions of an upper body workout. I’m not sure if it was just because I was sick, or just because I haven’t really worked out for two months, or a combination of the two, but I found that I was a whole lot weaker than I remember being! So, there’s another motivation for me to get going consistently to the gym again!

Starting weight for this new cycle: 188.4 lbs.

Time yet again for another update

2006-06-16T15:15:00.000-07:00

Man have I been slacking. Not necessarily in the area of working out, but in writing about it in this blog!

So I was going along pretty good with the Body-for-LIFE, and I can't remember what happened but somehow I missed almost 2 weeks of working out. That seems to happen to me quite often right around the 8 week mark. Don't know why, but that's what seems to happen. So decided to start a different program that I've done in the past, but because its on a shorter time frame it shouldn't be very hard for me to finish it, especially when its only a 4 week program, then an 8 week program. The program is called Maximum Growth, and it was developed by the guys at Real Solutions Magazine (www.realsolutionsmag.com). After you finish the 4 weeks, then you do a slightly different version of the workout for 8 weeks. I liked it when i did it before, and I'm to the point where I need to really do something different to increase my interest level again in working out. But so far its working!

Time for an update!

2006-05-16T19:20:00.000-07:00

Ok, so I realize that I haven't written anything on this blog for quite some time now. This doesn't mean that I haven't been working out or going to the gym the last two weeks, I've just been too busy to write! In fact, last week I did a first which was that I went to an early morning spinning class at the local gym. I have wanted to go to one of these for some time now, just never got around to doing it. It was great! I plan on going every Thursday now for a great Thursday cardio session.

I have also been spending a lot of time on a website that I'm helping with called www.BodyFitnessInfo.com. I hope you'll check it out sometime. Our goal there is to compile a ton of articles in the categories of Attitude, Muscle Building, Nutrition, Supplements, Training, Weight Loss, and Yoga / Pilates to help people reach their fitness goals. And, down the road a little ways, we hope to add a rather large section dealing with supplements - both general information and user reviews. So keep your eye out!

Friday April 28 - Back and Triceps, Happy Friday!

2006-04-28T08:01:00.000-07:00

After taking the day off yesterday from working out, I was excited to get back to the gym today for another workout. Once again I decided to go with triple drop sets to mix it up a bit and it turned out to be a really good workout.

Here's today's workout:
Bent Row, Machine - Triple Drop Set - 3 sets of 75/50/25lbs x 6 reps each.
Lat Pull Downs - Triple Drop Set - 2 sets of 120/100/80lbs x 6 reps each.
Dumbbell Shrugs - 3 sets of 50lbs (each dumbbell) x 8 reps each, squeeze and hold at top.
Cable Push Downs - Triple Drop Set - 2 sets of 120/100/80lbs x 6 reps each, squeeze at bottom.
Overhead Cable Extensions - Triple Drop Set - 100/80/60lbs x 6 reps; 90/70/50lbs x 6 reps.
Bench Dips - 3 sets of 8 reps each.

Weighed in at 197.8lbs after workout.

Wednesday April 26 - Legs and Abs

2006-04-26T08:00:00.000-07:00

Have you ever had one of those days where you just can't seem to focus and end up staring into deep space for 5 minutes at a time for no apparent reason? That's how my morning started out today at the gym. When I got there, I noticed that the Smith Machine I was planning on using for my squats was in use, so my brain just shut off. It took a lot of effort to not lie down and fall asleep right there on the floor! So, after a few minutes of that, I finally got going and still had a decent workout. Honestly, probably a 5 or 6 out of 10. I tried something different today, front squats. I must have been doing them wrong, because they really didn't feel right when I was doing them. So I'll have to study up on those before trying them again.

Here's the workout that I followed today:
Bent Leg Deadlift - Triple Drop - 2 sets, Barbell with 60/40/20lbs x 6 reps each.
Front Squats, Smith Machine - 50lbs x 8 reps, 50lbs x 6 reps.
Seated Leg Curl - Triple Drop - 2 sets of 160/140/120lbs x 6 reps each.
Seated Calf Raise - Triple Drop - 2 sets of 100/75/50lbs x 8 reps each.

Superset:
AbBench Crunches - 3 sets of 10 reps each.
AbBench Side Crunches - 3 sets of 10 reps each.

I'm going to start listing here some more of my weight stats as well as my workouts. I've been tracking them on a spreadsheet, but I'm going to start posting them here as well. So to catch up, here are the stats from the previous 3 1/2 weeks or so:

(*Based on most recent measurements)
Date Day Weight Lean* Fat* BF%*
4/4/06 Tues. 197.0 165.5 31.5 16.0%
4/6/06 Thurs. 197.0 165.5 31.5 16.0%
4/7/06 Fri. 196.6 165.1 31.5 16.0%
4/8/06 Sat. 197.8 166.2 31.6 16.0%
Average for Week 197.0 165.4 31.5 16.0%
4/10/06 Mon. 197.2 166.8 30.4 15.4%
4/11/06 Tues. 195.2 165.1 30.1 15.4%
4/12/06 Wed. 195.8 165.6 30.2 15.4%
4/13/06 Thurs. 193.6 163.8 29.8 15.4%
4/14/06 Fri. 193.2 163.4 29.9 15.4%
4/15/06 Sat. 194.0 164.1 29.9 15.4%
Average for Week 194.3 164.4 29.9 15.4%
4/17/06 Mon. 197.2 166.8 30.4 15.4%
4/18/06 Wed. 195.2 165.1 30.1 15.4%
4/19/06 Thurs. 195.0 165.0 30.0 15.4%
4/20/06 Fri. 198.0 167.5 30.5 15.4%
Average for Week 196.4 166.1 30.2 15.4%
4/24/06 Mon. 197.8 167.3 30.5 15.4%
4/25/06 Tues. 195.8 165.6 30.2 15.4%
4/26/06 Wed. 195.6 165.5 30.1 15.4%

Tuesday April 25 - Cardio

2006-04-25T07:45:00.000-07:00

Cardio Day! So to mix it up today for my cardio workout, I decided to go with a long duration, lower intensity workout. Other times I'll do HIIT (High Intensity Interval Training), or just do medium duration / high intensity. But for some reason today I felt like going for a long run, even if it was on the elliptical machine. Total time was 40 minutes, keeping my heart rate above 130 (probably had about a 136 or so average heart rate). Normally I'll do cardio for 20-30 minutes, but I just felt like going longer today. Cardio is a strange thing. Half way through the workout I was getting really hungry, and even considered cutting it short. But then I remembered that when I've done longer duration cardio in the past, eventually that feeling goes away and I feel great afterwards. Honestly, I'm surprised that my brain even came up with that thought at 6 am, but I'm glad it did because I really did feel great afterwards. Its now about 2 hours later and I still feel great! Tomorrow we're back to the weights...

Monday April 24 - Chest and Biceps

2006-04-24T14:45:00.000-07:00

Great workout this morning! Today I felt an awesome pump after doing the chest portion of my workout, and then again when I was done with the bicep portion. Too bad the chest pump was almost gone by the time I was done with my biceps or it would have been an incredibly good pump, but I still give today's workout a 9 out of 10. As I mentioned before, I like to mix things up in my workouts every now and then, so today I decided to do some triple drop sets as an alternative to just the standard 3 sets of whatever reps that I normally do. Also for another change-up, I used all machines for my chest workout instead of free weights like I normally do.

As another alternate I also did Trisets for my bicep workout. Most people are familiar with supersets, where you combine two exercises with no rest, but I haven't seen too many people use Trisets. I actually got the technique from an article by Tom Venuto called 5 Star Arm Workouts (you can read it here). He has a few other great arm workouts, but the Trisets is one that I have used most often. Basically you do three different bicep exercises in a row without resting, and you also try to vary the part of the bicep that you hit with the exercise to make it a more complete workout. Trust me, you'll feel great (or weak!) after you do a tough set of these. I have still been keeping my weight lifted down since I'm still focusing on my form and technique, but I still had a great workout despite the lower weights. Every day I feel I'm proving what Tom Venuto said before about making the weight seem heavy, even when it really isn't.

Here's today's workout:
Hammer Strength Bench - Triple Drop Set - 55/45/35lbs x 8 reps, 55/45/35lbs x 8 reps, 45/35/25lbs x 8 reps (weight is per side on machine)
Incline Press Machine w/ Plates - 3 sets of 50lbs x 8 reps each, slow tempo, squeeze at top.
PecDeck - Triple Drop Set - 60/40/30lbs x 8 reps, 70/50/30lbs x 8 reps, 70/50/30lbs x 8 reps.

Bicep Trisets
Dumbbell Standing Curls - 3 sets of 25lbs x 8 reps each
Dumbbell Hammer Curls - 3 sets of 25lbs x 8 reps each
Reverse Barbell Curls - 55lbs x 8 reps, 2 sets of 45lbs x 8 reps each.

Friday April 21 - Back and Triceps

2006-04-21T08:24:00.000-07:00

After reading that article that I referred to yesterday about the difference between just weightlifing and bodybuilding I applied one technique in particular that I learned from that article - palm grip. Essentially, it just means not wrapping your thumb around the bar when you don't have to in order to keep your forearms from helping out too much. I used that grip on my lat pulldowns and cable rows today and really noticed a difference. I also made sure to once again focus on contracting the muscle when its at the flex point, and wow did it feel good today!

I don't have any new articles to reference today, so here's the workout plan that I followed this morning:
Lat Pull Downs - 3 sets of 120lbs x 8 reps each.
Seated Cable Rows - 3 sets of 100lbs x 8 reps each.
Reverse Cable Flyes - 40lbs x 8 reps, 30lbs x 8 reps, 30lbs x 8 reps. (really squeeze the flex point, never felt it better on this exercise!)
Lateral Dumbbell Raises - 2 sets of 12lbs x 10 reps each (really slow, pause at top)
Tricep Cable Pushdowns w/ Rope - 120lbs x 8 reps, 100lbs x 8 reps, 100lbs x 8 reps.
Overhead Dumbbell Extensions - 3 sets of 45lbs x 8 reps each.
Dumbbell Kickbacks - 2 sets of 15lbs x 8 reps.

Thursday April 20 - Cardio

2006-04-20T12:10:00.000-07:00

Another cardio day! I originally planned on doing a solid 30-45 minutes today, but after about 20 minutes my body didn't agree with me, or maybe it was just last night's dinner. Either way, I'm the type of person that believes in listening to my body when its trying to tell me something, and this was one of those occasions. But I was still able to get in a really good 20 minutes, and I look forward to a longer session on Saturday.

I read another good article today about the difference between bodybuilding and just lifting weights. I do have to stress here, I'm not looking to become a strict and scary looking bodybuilder by any means, but I try to get information from people that would be considered bodybuilders because they actually work on their physique and not just how much they can lift. Anyway, you can see the article I'm referring to here. There's supposed to be a part two that will follow, but for now this is part one. Another thing I found really interesting in this article is he talks about doing only palm grips for most exercises to try and keep the forearms from helping out on exercises like the bench press and curls. I never thought about this before, but I'll have to try it!

In other good news, this morning I weighed in at 195, so I'm at least getting back on track. I really need to overcome my big weakness - sugar. As an example of the type of metabolism I had as a teenager, I used to eat about a 1lb bag of Skittles a week, and still never weighed more than 165lbs at a height of about 6'2". So as you can imagine, I had a serious sweet tooth! That was my downfall this last weekend with Easter. So now I'll have to set some type of goal to really watch my sugar intake if I'm going to get my bodyfat down to where I want it to be.

Wednesday April 19 - Legs and Abs

2006-04-19T07:57:00.000-07:00

I was still really groggy when I got to the gym this morning so I rode the recumbent bike for 5 minutes to get my legs warmed, and it turned out to be a really good idea. After just 5 minutes my mind was a lot more alert and I had a lot more energy during my workout.

Here's the leg day workout:
Smith Machine Squats - 3 sets of 90lbs x 8 reps each.
Leg Extentions - 3 sets of 150lbs x 8 reps each.
Leg Press Machine - 3 sets of 350lbs x 8 reps each.
Seated Calf Raises - 3 sets of 115lbs x 10 reps each.
AbBench Crunches - 3 sets of 12 reps.

Kept the workout a little short today, but it still turned out good. I really accentuated the negative on the leg extentions, and that really made them a whole lot harder. By the 7th and 8th rep my legs were really burning! For the squats and leg presses, just tried to keep it slow with little or no pause between the positive and negative motions. For the calf raises and crunches, focused on squeezing the muscle when contracted. Overall a great workout, we'll see how sore I am tomorrow.

Monday April 17 - Chest & Biceps

2006-04-19T07:41:00.000-07:00

Good workout this morning. I arrived a little bit later than I usually like to so I had to cut a few planned things out, but I was awake enough to remember to concentrate on contracting the muscles so it probably all worked out for the best! The sad thing was that when I weighed in after my workout I was at 197.2lbs! So basically, I put on a little over 3lbs in one weekend. I guess that's what I get for eating too much chocolate, jelly beans, and prime rib over the Easter holiday...

Here's the workout I did:
Hammer Strength Bench Press - 90lbs x 8 reps, 100lbs x 8 reps, 110lbs x 8 reps.
Decline Dumbbell Bench Press - 3 sets of 50lbs x 8 reps each.
Incline Dumbbell Bench Press - 2 sets of 45lbs x 8 reps each.
Barbell Preacher Curl - 2 sets of 65lbs x 8 reps each.
Incline Dumbbell Curl - 2 sets of 25lbs x 8 reps each.
Concentration Curl - 2 sets of 25lbs x 8 reps each.
Forearms Supersets (extentions and curls) - 2 sets of 60lbs x 10 reps each.

Really tried to keep the negative slow and really squeeze the muscles. Worked great!

Saturday April 15

2006-04-19T07:35:00.000-07:00

Cardio Day! Stuck with a 30 minute high intensity cardio session, keeping my heart rate above 150 as much as possible. Good sweat!

This was the first week in a long time that I actually made it to the gym 6 days in a row! That alone makes for a good week. Also, after weighing myself today I came in at 194 total weight, and I'm somewhere around 15.4% bodyfat. Not too shabby, considering I started the year out close to 20%!

Friday April 14 - Back, Shoulders, and Triceps

2006-04-14T08:17:00.000-07:00

You know its been a good week when you make it to the gym everyday, even if you're tired! It took a little extra pushing on some days, but I feel great that I made it every day this week. At first this morning I was almost forgetting to focus on a slower speed and contracting the muscle, but I remembered and that made all the difference in the workout.

Here's today's workout:
One Arm Dumbbell Rows - 3 sets of 40lbs x 6 reps each.
Lat Cable Pull Downs - 3 sets of 110lbs x 6 reps each.
Dumbbell Shrugs - 3 sets of 2-45lbs x 6 reps each.
Lateral Raise, Cable Cross - 2 sets of 20lbs x 6 reps each (I really didn't like the way these felt, it was very awkward, so I don't think I'll be adding them to my schedule again...)

Superset:
BB Skullcrushers - 3 sets of 55lbs x 6 reps each.
Close Grip Bench Press - 3 sets of 55lbs x 6 reps each.

Overhead Tricep Cable Extentions - 70lbs x 6 reps, 90lbs x 6 reps, 90lbs x 6 reps.

I really need to find myself some motivating pictures to look at on a consistent basis. This morning I caught myself having the "is this ever going to happen" thoughts. Its amazing to me sometimes how I slip into the quick fix mentality, even know I know that important things take work, and sometimes a lot of it. Honestly, I know that my nutrition habits lately could use some work. And I suppose that deep down I know that and so I have to tell that inner negative voice to be quiet. Not always the easiest thing to do, but I'm going to push through the next 12 weeks and have a victory!

Thursday April 13 - Cardio

2006-04-13T11:32:00.000-07:00

The only goal of this morning's cardio session was this - SWEAT! I hit the elliptical machine for 30 minutes and kept my heart rate above 145 pretty much most of the time. Normally I would do some sort of variation of HIIT training or medium intensity/longer duration, but this time I decided just to hit it hard for 30 minutes. Its really a very invigorating thing to do from time to time! Great way to start out the day!

Before Photos taken April 4, 2006

2006-04-12T15:34:00.000-07:00

Well, here they are. My before pictures that were taken on April 4th. As I mentioned before, I have been a rather skinny person my whole life but since I got married I have put on some weight and even gained love handles! So there they are, my out of shape pictures up on the net for everyone to see. Things are going to change!

Wednesday April 12 - Legs and Abs

2006-04-12T08:59:00.000-07:00

So yesterday I decided that if I was going to be going to the gym in the morning that I'd have to get up earlier than I was so I wouldn't feel so rushed getting ready for work and helping my wife with the baby before I left. So instead of getting up between 5:30 - 5:45 like I normally do I'm now shooting to get up between 5:00-5:15. Wow did I feel the difference! It was really hard to concentrate during the workout this morning, I kept forgetting to focus on contracting the muscles on each rep and things like that. So I'm thinking that if I'm going to be going that early in the morning I'll have to be sure to eat something before I go so I have energy (like I mentioned in a previous post), and to do about 5 minutes of cardio just to get the blood pumping and the brain working before I hit the weights. But, this morning wasn't a total loss, I still had a decent workout. Just not as good as it could have been.

Oh, I just remembered another interview/video that I saw a few months ago that also talked about really contracting the muscles when you're lifting weights like the Tom Venuto article did. Its a video by The Fit Show on Bodybuilding.com from Milos Sarcev. You can view it here. He is specifically talking about chest training, but it should apply to all exercises.

Here's today's workout:
Bent Leg Deadlifts - 3 sets of 50lbs (+barbell) x 6 reps each.
Leg Extensions - 3 sets of 150lbs x 6 reps each (really slow negative).
Leg Press (machine) - 3 sets of 300lbs x 6 reps each.
Angled Calf Raise with Dumbbells - 3 sets of 2-45lbs x 6 reps each.
Weighted Crunch Machine - 3 sets of 100lbs x 10 reps each.
Superset:
Floor Crunch and Lying Leg Raises - 2 sets of 10 reps each.

Tuesday April 11 - Cardio

2006-04-11T10:22:00.000-07:00

Had a great cardio session this morning. I got to the gym a little bit later than I meant to, so I only had 20 minutes to work with. So, with that in mind I decided to do the good old-fashioned Body-for-LIFE style HIIT training. Today I used the elliptical machine for the session and got a really good run. Normally I like to try to go for 30 minute sessions, but time doesn't always allow it.

Monday April 10 - Chest, Biceps, Forearms

2006-04-10T08:31:00.000-07:00

Although it took me a while to completely wake up even after I was at the gym, I still had a good workout this morning. Most mornings when I'm going to be weight lifting I have a protein shake to give me some extra energy during the workout but for some reason this morning I decided not to. Big mistake! I definitely noticed a difference in my energy level half way through the workout. So note to self - always eat something before early morning lifting!

Today's Workout:
Superset:
Incline Dumbbell Bench Press - 3 sets of 45lbs x 6 reps each.
Incline Dumbbell Flyes - 3 sets of 30lbs x 6 reps each.

Hammer Strength Bench (Machine)- 70lbs x 6 reps, 80lbs x 6 reps, 80lbs x 6 reps

Superset:
Dumbbell Preacher Curl - 3 sets of 25lbs x 6 reps each.
Dumbbell Preacher Hammer Curl - 3 sets of 25lbs x 6 reps each.

Barbell Curl - 3 sets of 65 lbs x 6 reps each.
Forearm Supersets (Extensions and Curls) - 3 sets of 50lbs x 15 reps.

Saturday April 8

2006-04-10T07:48:00.000-07:00

So just for fun on Saturday I did several Century Sets (100 rep sets) in a circuit training type style along with my cardio. I've done this off and on before, and since I have more time to work out on Saturday mornings than I do other mornings, I figure why not?

So here's the workout:
Pec Deck - 50lbs x 100 reps (actually done as 5 sets of 20, but only resting 20-30 seconds in between).
Cable Pull Downs - 60lbs x 100 reps (done as 5 sets of 20)
Leg Press - 180lbs x 100 reps (done as 5 sets of 20)
Barbell Curls - 35lbs x 100 reps (done as 4 sets of 25)
Cable Push Downs - 50lbs x 100 reps (done as sets of 35, 25, 20, 20 respectively)
Ab Bench Crunches - 100 reps (done as 4 sets of 25)

After that I did 20 minutes on the Elliptical machine keeping my HR above 140.

Friday April 7 - Back, Shoulders, and Triceps

2006-04-07T08:04:00.000-07:00

I had a great workout this morning, and really focused on using the principles I talked about from the Tom Venuto article. In that article he uses the example of really feeling the stretch on lat pulldowns, and man did I feel a stretch this morning doing the same thing! I had to adjust my weight around since I'm leaving my ego at the door, but also don't want to go too light, but it was a great workout. On the tricep exercises I really held the squeeze portion of the exercise, like the down part of tricep cable pushdowns, and got a really good pump from that. Like Venuto says in his article, focus on the muscle!

Here's what I did this morning:
Cable Lat Pulldowns - 120lbs x 6 reps, 100lbs x 6 reps, 110lbs x 6 reps.
Seated Cable Row - 70lbs x 6 reps, 80lbs x 6 reps, 90lbs x 6 reps.
Dumbbell Reverse Flyes - 20lbs x 6 reps, 20lbs x 6 reps, 20lbs x 6 reps.
Dumbbell Lateral Raises - 20lbs x 10 reps, 20lbs x 10 reps.
Cable Push downs - 120lbs x 6 reps, 120lbs x 6 reps, 120lbs x 6 reps.
Dumbbell Overhead Extension - 50lbs x 6 reps, 50lbs x 6 reps, 50lbs x 6 reps.
Dip Machine - 195 x 6 reps, 195 x 6 reps, 195 x 6 reps.

I took some 'before' pictures the other day and will be posting them soon. Even though I've been a rather skinny guy my whole life, its embarrassing to say that I have slight love handles!

Another Good Site...

2006-04-06T10:12:00.000-07:00

Just doing some surfing, and found a site from Anthony Ellis that has some pretty good information on it for free. For those of you who don't know who Anthony Ellis is (and I might not be exactly correct on this), I'm pretty sure he was one of the very first Body-for-LIFE Champions. The difference for him is that he didn't need to lose weight, but instead needed to gain weight. Anyway, you can see the site I'm talking about at www.skinnyguy.net. I'll also add it to my links since it looks like there is plenty of good info there. (I haven't read the whole thing yet, just skimmed it.)

Thursday April 6 - Legs & Abs

2006-04-06T08:21:00.000-07:00

Despite being really tired again when I woke up this morning, I still made it to the gym and had a good workout. I found that it's a little bit harder to focus on the 'squeeze' when doing the compound leg exercises like the squat, but did my best. One thing I really focused on today was fighting the negative part of the exercise on my leg extensions and leg curls. Really felt a good burn/pump after doing that! Also slowed down a lot on squats and dead lifts. With the dead lifts for the last set I held it at the bottom position before coming back up and that seemed to really help as well.

Here's the workout I followed today:
Smith Machine Squats - 90lbs (plus weight of machine of course) x 6 reps, 90lbs x 6 reps, 90lbs x 6 reps.
Barbell Dead Lifts - 60lbs (+bar) x 6 reps, 60lbs x 6 reps, 60lbs x 6 reps.
Leg Extensions - 150lbs x 6 reps, 150lbs x 6 reps, 150lbs x 6 reps.
Lying Leg Curls - 150lbs x 6 reps, 150lbs x 6 reps, 150lbs x 6 reps.
Seated Calf Raise - 90lbs x 10 reps, 90lbs x 10 reps.
Leg Raises - 2 sets x 10 reps.
Ab Bench Crunches - 2 sets x 10 reps.

Tomorrow will be a back/tricep day and I'm excited to really emphasize the stretch and contractions!

Wednesday April 5

2006-04-05T07:40:00.000-07:00

Well I'm definitely off to a rocky start. Had another long night last night where I didn't get enough sleep, so I hate to say it but I didn't make it to the gym last night. Normally, my split will be Monday - Chest, Biceps, Forearms; Tuesday - Cardio; Wednesday - Legs and Abs; Thursday - Cardio; Friday - Back and Triceps; Saturday - Cardio; Sunday - Off. I'm already one day off this week, but I'll be getting back on track soon enough.

On a positive not, I have officially committed myself to the 2006 Body-for-LIFE Challenge! As I mentioned before, I'm not following the BFL workout, but I will be using the challenge as a motivator to really kick things into high gear for the next 12 weeks. The goal that I've set is to go from a current 16% body fat to 8%, and to go from my current 195lbs to 210lbs. I know this is a very lofty goal, but I'm shooting for the sky and hoping to at least land in the trees (if not on a mountain).

Tuesday April 4 - Chest, Biceps, and Forearms

2006-04-04T08:17:00.000-07:00

Well, I got started one day later than I intended to. For some reason I couldn't sleep Sunday night, so when Monday morning rolled around I had no energy to get out of bed. Its probably because I slept so much on Sunday to catch up from the Daylight Savings switch. Anyway, enough about that.

Today I had a great workout to start things off. I read an article yesterday that gave me a different perspective on how to do my reps and what the focus should be. It was an article by Tom Venuto titled "Form: The Difference Between Bodybuilding & Weight Lifting" (you can read the article if you go to www.bodybuildingsecrets.com and sign up for his updates - its in the articles section). This article talked about how if you're really looking to gain muscle size you have to train differently than someone who is just going for strength. A good example is the difference in training for a professional bodybuilder and a powerlifter. Instead of focusing on the actual weight you are lifting you should focus on the muscle that you are working by keeping your mind on the contraction, stretch, and overall tension of the muscle. So leave your ego at the door, drop the weight so you can focus on your form and speed instead of just trying to impress people with the weight you're lifting.

I applied some of his ideas to this workout and I have to admit, I felt a really good pump after my first 2 sets in the chest part of my workout! In the past I've gone through a whole workout and didn't really feel any pump at all (wasted my time basically), but this workout was different. (You can also find out more about Tom Venuto by going to his websites burnthefat.com, amazingabdominals.com, fitren.com, and bodybuildingsecrets.com. He writes articles for other websites from time to time also, but these are his main ones and he gives out tons of great information.)

Here's the workout that I followed today:
Hammer Strength Press Machine - 120lbs x 6 reps, 130lbs x 6 reps, 140lbs x 6 reps
Dumbbell Flyes (flat bench) - 30lbs x 12 reps, 30lbs x 12 reps
Incline Barbell Press - 105lbs x 6 reps, 105lbs x 6 reps, 105lbs x 6 reps
Preacher Dumbbell Curls (one arm at a time) - 25lbs x 6 reps, 25lbs x 6 reps, 30lbs x 6 reps
Standing Barbell (EZ Bar) Curls - 65lbs x 6 reps, 65lbs x 6 reps, 65lbs x 6 reps
Standing Forearm Barbell Curls Superset (front and back curls) - 50lbs x 15 reps, 50lbs x 15 reps.

Total workout took about 40 minutes. Felt great afterwards, like I really had a good workout instead of just went to the gym to throw some weights around. As I find other articles like this one that really impact how I train, I'll be sure to throw on the link or at least explain where to find it.

Getting Started

2006-03-31T11:47:00.000-07:00

This is a new experiment for me. The main purpose of this blog will be to track my progress from my current physical condition to my ideal physical condition. So a little background information would probably be a good place to start.

I have always been one of the skinny guys. When I graduated from High School I was 6'3" and weighed somewhere around 165 lbs. Basically a bean pole is the way I would describe it. I'm now 25, married, and have one child. So naturally, I've put on some weight over the last few years (I currently weigh in around 195 lbs.), but still have a skinny appearance. I first noticed that I was actually putting on weight about 2 years ago when my wife and I went on a cruise. It was shortly after that when I started consistly working out. I've done all sorts of "programs" over the last 2 years (Body-for-LIFE, Maximum Growth, etc.) and have had progress, but not nearly as much as I would have hoped. I want to take it to the next level!

Being an ectomorph body type, I have found over the last 2 months or so that I have to constantly change up my workout routine or I tend to plateau very quickly. So the main purpose of this blog will be to track what I'm doing from day to day and week to week in terms of my training. I'll also post some stats tracking my progress every month or so to really see where things are heading. In fact, as a personal motivation, I'm also going to enter the 2006 Body-for-LIFE challenge, just to give me a short-term deadline and something to work towards as I get moving on this small journey of mine. Instead of following just one particular routine or workout program, I'll most likely go back and forth and use other techniques that I find on other websites to keep my routine in flux.

So that's the background info. This project will get started on Monday, April 3!

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